As promised here it is: my menu for stunning, radiant, youthful-looking skin that tastes delicious and is all too easy to make – no excuses!
Overnight oats with almond milk and skin nurturing fruits
- ½ cup of rolled oats
- 2 TBSP of chia seeds
- 2 TBSP of flax meal or linseed meal
- 1 cup of unsweetened almond milk (make your own!)
- Optional: 1 tsp of ground cinnamon
- Optional: 1 tsp of ground pure vanilla bean
- ½ cup of frozen or fresh berries
- ½ cup of grapes
- Optional: 1-2 TBSP of coconut cream or coconut yoghurt
- Place all your ingredients in a jar, making sure your oats and chia seeds are well covered with almond milk and your spices are well mixed in. Add your fruit, cover and refrigerate overnight.
- Take your jar out of the fridge and mix well. If required add a little more milk or a dollop of coconut cream or yoghurt.
1 big handful of a mixture of almonds, walnuts, pepita and sunflower seeds with a handful of grapes, a small pear, a few pieces of watermelon, a small apple or more berries (make sure you chose fruit that is in season and lots of different colours throughout the day. For your skin health you want to make sure you cover the colours: deep orange, red, deep purple and green)
Make-your-own skin-nurturing-macro bowl
I so love macro bowls because they are so easy and quick to prepare the day before and totally delicious to eat. Also, I adore how you can so easily customise them to make them fit to your own needs, goals and taste. The recipe is for one person. My tip: make more and freeze, so are you are sorted for the week ahead of you.
How to plan your macro bowl:
- Start by adding your greens: 1 large handful of kale (destemmed and cut into little pieces, 1 large handful spinach leaves, 3 TBSP of roughly chopped parsley, 2-3 cos lettuce leaves coarsely cut or torn into pieces
- Add more skin-nourishing veggies: ¼ cup of grated carrots, ¼ cup of sliced cabbage, ¼ cup of sliced or cubed capsicum, ¼ cup sliced or cubed cucumber (if possible organic ones with the skin on since there is a lot of skin nurturing silicon in the skin of the cucumber), ½ head of broccoli florets, cooked broccoli.
- Add healthy skin fuel: ½ cup cooked, cubed sweet potato, or 1/3 cup cooked brown rice or quinoa
- Add skin moisturising fats: ¼ – ½ of avocado, 1-2 TBSP of sesame seeds, 3 TBSP of olive oil (as part of your dressing)
- Add filling and skin rejuvenating proteins: 1/3 – ½ cup of a mix of cannellini, chickpea, butternut and kidney beans (it is fine to use tinned ones as long as you make sure you properly rinse and dry your beans before using), ¼ cup of cooked green beans.
- Add ons for blemish-free skin: 3- 4 TBSP of apple cider vinegar (be sure it contains the mother), good quality salt and pepper as well as 1-2 TBSP of turmeric (together with your extra virgin olive oil combined into a delicious salad dressing).
- Start by cooking or roasting your beans, broccoli, and choice of skin fuel (eg sweet potato or brown rice or quinoa).
- While cooking, start chopping, grating and tearing the rest of all your vegetables and greens as suggested above.
- Then assemble: starting with a bed of greens, adding on all your delicious skin nurturing bits and pieces in the order suggested above.
- Sprinkle with your salad dressing and enjoy.
Skin-nurturing Green Smoothie
- 1 big handful of kale
- 1 stalk of celery
- ¼ of Lebanese cucumber, cut into little chunks
- 1 big pear
- ½ banana
- Small handful of parsley, cut into little pieces
- Optional: Small knob of ginger (great to boost your digestion, gut health and thus your beautiful skin).
- ¼ cup of almond milk
- ¼ of avocado
- 1 cup of ice-cubes
Place all your ingredients into your high-speed blender and mix until everything is well combined and you have a lovely, deliciously creamy consistency. Enjoy!
Quick golden vegetable-stir-fry with oven-cooked salmon and your choice of skin nurturing carbohydrates (chose out of brown rice, quinoa and sweet potato one that you did not use in your macro bowl – remember diversity is important to ensure your skin is getting all the nutrients it needs to have this gorgeous shine to it)
- 1 TBSP of olive or coconut oil
- 1 small brown onion, diced
- 1 small knob of ginger, cut into little pieces
- 1 small knob of garlic
- ¼ of head of cauliflower
- 1 cup of brussels sprouts, cleaned and halved
- ½ capsicum (red), sliced or cut into little chunks
- 3 mushrooms, peeled and cut into little pieces
- ½ of a large bunch of silver beet
- ½ cup of snap peas
- 1 TBSP of ground turmeric powder
- Good quality salt and pepper to taste
- 1 piece of salmon
- Drizzle of oil, salt and pepper to taste
Choice of carbohydrate:
- ½ cup of cooked, cubed sweet potato, 1/3 of cup of brown rice or quinoa.
- 3-4 large leaves of cos lettuce
- Preheat your oven to 220 degrees.
- Prepare and cook or bake your sweet potato (option cook while stir-frying) or rinse and cook your brown rice or quinoa.
- Heat your oil in a large frying pan or wok, add your onion, garlic and ginger.
- In the meantime, line a baking tray with alu-foil. Place your fish on the foil, making sure you have enough foil left to cover your fish. Drizzle your fish with a little oil and season with salt and pepper. Cover it and put it into the oven to cook.
- Add the rest of your vegetables in the order mentioned above, add your turmeric, salt and pepper, combine carefully and cook until tender but still crunchy.
- Be sure to check on your carbs and fish while from time to time stirring your stir-fry until done.
- Serve with a few large leaves of cos lettuce.
1 Piece of Home-made chocolate with raw cocoa powder and coconut oil with a delicious coup of herbal tea (my all-time favourite is liquorice tea because it is so deliciously sweet and wonderfully soothing).
- ½ cup of raw cocoa powder
- ½ cup of virgin coconut oil
- 1 tsp of ground cinnamon powder
- 1 tsp of ground pure vanilla bean powder
- 2-3 TBSP of rice malt syrup
- ¼ of a cup of chopped almonds and walnuts
- Melt your coconut oil and combine with your cocoa powder, spices and rice malt syrup. Mix well in your blender, scraping down the sides.
- Add chopped nuts and stir to combine.
- Place onto tray lined with baking paper and freeze. Break into little bite sized pieces and enjoy.