Skin food recipes

Up for a challenge? Why not dedicate one whole day to your skin and try our menu plan to have you looking and feeling your best.

Rise and shine

Start the day with two glasses of warm water with a squeeze of lemon juice in each to kick start the metabolism and hydrate the skin.

Breakfast

Make yourself this fruity rice porridge – it's full of vitamin C and fibre and a good way to use up leftover rice.

Ingredients

• 1 apple or pear
• 1 teaspoon grated orange or lemon rind
• 1 cinnamon stick or ½ teaspoon of ground cinnamon
• 1 cup of apple juice
• 2 cups of cooked brown rice
• 1/4 cup coarsely chopped raw nuts

Method

• Peel fruit and add to saucepan with 2-3 tablespoons of water and cook until soft.
• Add rice, lemon rind and apple juice and simmer for 5 minutes.

Morning tea

This yoghurt and berry recipe is great for a healthy snack that's easy to make and antioxidant-rich, with the added benefits of the omega-3 and omega-6 fatty acids from linseeds.

Ingredients

• 225 g yoghurt
• 1 cup of mixed berries
• 2 tablespoons of LSA mix (linseed, sunflower, & almond)
• 2 tablespoons of lecithin
• Drizzle of Manuka honey

Method

• Mix all ingredients together in a bowl and serve

Lunch time

This apple and tuna salad recipe combines tuna, rich in essential fatty acids, with the fibre of apples, and mineral-rich celery for a unique skin-friendly salad.

Ingredients

Serves 2

• 1 red apple, chopped
• 80 g tuna in brine, drained
• 2 stalks of celery, sliced
• 1 little head of lettuce, torn
• 1 large handful of bean sprouts
• 1 tablespoon low fat mayonnaise
• 70 g natural live yoghurt
• Black pepper

Method

• Drain tuna and mix with other salad ingredients, blend the mayonnaise and yoghurt and mix into salad.

Little afternoon snack

Munch on a handful of Brazil nuts, rich in selenium, or a corn cake with smoked salmon, avocado and cracked black pepper for essential fatty acids.

Get physical

30-mins exercise of your choice followed by 10-min meditation.

Dinner

Salmon with greens. This recipe contains lutein as well as folic acid, vitamin C and other antioxidant nutrients, plus it's an excellent source of omega-3 fatty acids.

Ingredients

• 2 Atlantic salmon fillets
• Greens such as snow peas, spinach leaves, asparagus
• Steamed rice
• Lime wedges

Marinade:

• 2 tablespoons extra virgin olive oil – a good source of vitamin E
• Finely grated rind of lime

Dressing

• 1 tablespoon maple syrup
• 1 tablespoon olive oil
• 1 tablespoon soy sauce

Method

• Combine marinade ingredients; rub into fish and leave (covered) in fridge for two hours or overnight
• Cook both sides of salmon on hot element until done to your liking (less than 6 minutes total)
• Blanch the greens (drop into boiling water, bring back to boil, then remove and drain)
• Serve fish on bed of rice with greens, lime wedges and a little dressing dribbled over the fish