Eat Your Way To Beautiful Skin
When it comes to heathy skin and hair one thing is certain, the more nutritious the meal the better you’ll feel. During the last year I've really taken my diet more seriously started cooking more home cooked meals, trying to steer way from the Waitrose ready meals. My interest in home cooking really grew over lockdown, I loved learning new recepies and actually knowing what ingredients I was using in my meals. I even tried a cauliflower pizza, although it definitely needs more practice…
This week I've partnered up with Vegtotable a food prep delivery servise, providing you with healthy meals straight to your door or desk. Vegtotable was founded by Frankie Defty, a Model turned Nutritionist. Working as a model for 15 years, Frankie travelled to many countries and ate many different cuisines which ignited her infatuation for food. This also inspired Frankie to find healthier alternatives for all he favourite meals. Frankie’s goal was to find a balance between healthy and enjoyable meals. Frankie quotes: “The correlation between your health and happiness is so apparent to me, and I think from my modelling days knowing the importance of a good diet and the role it plays. Beauty does start from within after all!”
Frankie shares two of her delicious recipes for improving your skin, hair and all round health. As well as explaining the benefits of each ingredient. To check out Vegetable and order your weekly meal plan visit Vegtotable.com
The Glow Skin Smoothie
The Health Benefits
Avocado - full of healthy fats, avocados are essential for glowing skin! They are rich in vitamins and contain powerful antioxidants.
Alongside those healthy Omega 3’s, avocados also contain Omega 9 which help to keep your skin moisturised and noticeably hydrated.
MCT coconut oil - coconut oil does wonders for the skin, as a fatty acid its components help to reduce inflammation in the body and can help to calm acne alongside being super hydrating.
MCT oil is my new favourite for addition to my dishes, it improves your gut health, regulates digestion and totally boosts your energy!
Chia seeds - Another one rich in Omega 3 and calcium, I try and get these little seeds in wherever I can! They contain antioxidants which help fight the appearance and signs of ageing, with 9 types of amino acids they are also great for nourishing the hair.
They are great added into your smoothies or even sprinkled on a salad, they are full of fibre and help to keep you fuller for longer.
Date - Dates are an excellent source of Vitamin C and D which helps to maintain your skin elasticity and keeps your skin smooth.
Dates also come with anti-ageing properties and they are said to increase hair growth!
Sunflower seeds - a superfood for our skin! Rich in nutrients, like Vitamin E and Zinc these seeds provide enough nourishment and moisture to our cells to keep our skin soft, supple and smooth. They also have powerful anti-bacterial properties which wards off breakouts, infections and other skin issues.
What you’ll need
1/2 Avocado
1 Date
1 tsp MCT oil
1 tbsp Chia seeds
1 cup Nut milk
Handful Ice
Directions:
Combine all ingredients into a food processor or blender.
Blend well.
Serve and garnish with fruit.
Eat Your Way To Beautiful Skin
The Health Benefits
Salmon - a fatty fish that is key for skin hydration, it is full of Omega 3’s which can repair damaged skin and reduce inflammation in the body which effects things like wrinkles & acne. Salmon is also a good source of protein and contains Vitamin E and Zinc - make sure you eat the skin!
Bulgur wheat - this little grain is packed with vitamins, minerals & fibre. Fibre being so important for our gut health which literally nourishes your skin from the inside out.
Leafy greens - I always fill my salads with greens such as spinach or kale, they are full of antioxidants and Vitamins A, B, C, and K.
Vitamin C is key for brightening your skin and these leafy greens are said to also reduce dark circles, tighten pores and promote collagen production.
Radish - radishes are usually looked over but these pretty little bulbs are so effective, the high water content in them helps hydrate the skin and as well as Vitamin C they also contain folate, zinc and phosphorus which can help fight skin dryness, acne and rashes.
Also high in silica which is beneficial for building strong and healthy hair, skin and nails.
Red & orange pepper - The bell pepper is full of Vitamin C and Vitamin A which help form collagen in the skin
They also have antibacterial and anti-inflammatory properties which help cure skin infections and acne.
What you’ll need
1 Salmon fillet
1/2 cup Bulgur wheat
1 Veg stock cube
1 Small carrot
5 Radishes sliced
1/2 Cucumber sliced
1 Lemon
Handful mixed seeds
Home made hummus
Directions
Firstly roast the carrots for 30-40mins at 200c
In a saucepan boil some water and mix in the vegetable stock. Use this to cook the bulgur wheat.
For the salmon gently brush on some oil, lemon juice and seasoning. Then bake in the over for 8-9 minutes, depending on the size of the salmon.
To finish place on a bed of leaves and add your home made hummus, finish with some broccoli sprouts, sunflower and pumpkin seeds.
Home Made Hummus
1 red pepper
1 orange pepper
1 garlic clove
Can chickpeas (drained but save a little chickpea water if you need to add to reach desired consistency)
1/4 cup olive oil
1/4 cup Tahini paste
1/4 lemon juice
Sea salt & pepper
Directions
Roast the peppers and garlic in the oven for 50 mins (turning it over every 25 mins) until the pepper start to look slightly collapsed.
Once done peel the skins off the peppers and add all the ingredients into a blender or food processor.
