Skin food recipes

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

• 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

Serves: 2