Steph and Laura’s Food Guide to Gorgeous Glowing Skin

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We all want glowing skin. But let’s face it (pun intended), most of us will experience ‘rough’ patches at some stage. Whether it’s problematic pores, acne, redness, inflammation, rosacea, or plain old whiteheads, it’s not fun.

Along with environmental factors, did you know that what you eat can also trigger an inflammatory response in your skin? In fact, what you eat and drink plays a huge role in the overall health of your skin. This means that along with your daily skin routine, you can actually help keep those annoying pimples at bay with the right food choices. A few things to firstly consider cutting out (or reducing) include sugar, processed foods, and deep-fried foods. Also, ensure you’re well hydrated by drinking 1.5-2 litres of water a day.

Ready for a glowing complexion? Here are three skin-loving superfoods to the rescue, plus a recipe from our huge range of delicious meals in our KIC program:

  1. FATTY FISH

If you want supple and moisturised skin, you’ll want omega-3 in your diet. And the easiest and yummiest way to get this is through fatty fish. Omega-3 can help reduce inflammation which can sometimes be the cause of acne. Fatty fish also contains Vitamin E which helps protect your skin from free radicals.

Our fave fatty fish recipe: Roasted Vegetable & Salmon Bowl with Tzatziki 

Ingredients:

1⁄4 cup brown rice, rinsed

1 eggplant, cut in 2cm rings

1 zucchini, cut in thick slices

1 tomato, cut in half

270g salmon fillets

1 tsp olive oil

salt & pepper, to taste

1 lemon, cut in half

50g rocket

2 radish, sliced thinly

1⁄3 cup tzatziki

2 tbs micro herbs or chopped dill

 

Method:

  • Preheat a grill pan over high heat.
  • Place rice, 1⁄2 cup water and 1⁄4 tsp salt in a small saucepan and bring to the boil. Simmer, covered for 30 minutes or until cooked, rest covered for 5 minutes. Fluff with a fork.
  • At the same time, brush eggplant, zucchini, tomato and salmon with oil and season with salt and pepper. Cook eggplant, zucchini and tomato (cut side down) for 5 minutes, turn cook another side. Add salmon and grill for 3-4 minutes each side. Grill lemon at the same time.
  • Divide cooked rice between two bowls, top with rocket, grilled vegetables, radish and salmon. Squeeze over lemon and top with tzatziki and fresh herbs. 

 

  1. BLUEBERRIES

Not only are they sweet and super delish, blueberries are also packed with vitamin A, C and E and antioxidants. The vitamin A and Vitamin C found in blueberries can help control excess oil making them an amazing super fruit for acne sufferers. Vitamin C also produces collagen which keeps our skin firm and strong.

Our fave blueberry recipe: Berry Good Smoothie

Ingredients:

50g frozen (or fresh) raspberries

50g frozen (or fresh) blueberries

30g vanilla protein powder

2 tbs rolled oats

2 tbs Greek yoghurt

1⁄2 cup coconut water

4-6 ice cubes

Method:

Blend all ingredients, reserving a few blueberries to serve, until smooth.

 

  1. SWEET POTATOES

This veg is packed with beta-carotene which is a precursor of vitamin A. (It’s also the orange pigment found in fruit and veggies.) Vitamin A is a powerful antioxidant and is awesome for our skin: it helps protect us from UV damage, slow down the signs of ageing and encourage healthy skin cell production.

Our fave sweet potato recipe: Sweet Potato, Zucchini & Thyme Frittata

Ingredients:

1⁄2 onion, thinly sliced

1 clove garlic, crushed

600g sweet potato, 2cm diced

1 tsp olive oil

4 large eggs

1 cup cottage cheese

salt & pepper, to taste

2 sprigs thyme, leaves stripped (or 1⁄2tsp dried)

1 zucchini, spiralized or julienned

2 tbs finely grated parmesan cheese

50g rocket

1 tsp balsamic vinegar

 

Method:

  1. Preheat oven to 200°C.
  2. Saute onion, garlic and sweet potato with oil in a medium-sized ovenproof frypan for a few minutes over medium-high heat. Add 1⁄2 cup water and simmer until sweet potato is cooked and water has evaporated.
  3. Meanwhile, blend eggs and cottage cheese until smooth, season and stir through thyme.
  4. Add zucchini to pan and saute for another minute.
  5. Pour egg mixture over vegetables, scatter with parmesan and bake for 12-15 minutes, or until set.
  6. Toss rocket with vinegar and serve with frittata.

 

Keep It Cleaner is an online health, lifestyle and wellness program aimed to motivate girls to maintain a healthy lifestyle. For more information head over to www.kicgirls.com

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Stephanie Claire Smith and Laura Henshaw

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