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Foods That Are Good for Your Complexion & Good for You

by Therese Patterson, NC

We all know by now that we need to be using all natural, organic skincare products to take care of our largest organ, our skin.  Our skin is permeable. Every time we apply a skin care product, the chemicals in that potion—good and bad alike—are absorbed into our bodies through our skin.

Additionally, “we are what eat” couldn’t be truer when it comes to your complexion.  Healthy skin happens when we eat good foods, exercise regularly, minimize stress and protect our skin from the harsh environment.  So follow these proven tips to get the glowing skin and beautiful complexion you desire!

1. Water – Water is crucial to achieving a flawless surface! It allows your organs to function more efficiently, as well as remove toxins and waste much faster. Drinking 8 glasses of water per day will get your skin looking plumper, clearer and more hydrated.

2. Essential Fatty Acids- Although foods with the name “fatty” may not sound like they would be good for you, they contain omega-3 and 6, and are found in things such as salmon, trout, walnuts, pumpkin seeds and flax seed. Omega 3 and 6 help fight inflammation and sunburn, which are two major causes of premature aging. They also help your skin cells repair their natural barrier and increase cell production.

3. Eat your greens- Foods like spinach, kale, broccoli and romaine all contain vitamin B, E and C, as well as antioxidants that help fight off free radicals.  The reason we don’t want free radicals running around our bodies unchecked is because these unstable molecules cause damage to cells and tissues.

4. Green Tea- This may be the easiest way to ease into a healthier diet. Green tea is a powerful antioxidant and anti-inflammatory that helps the overall health and appearance of your skin. It also contains polyphenols that strengthen and protect the cell membrane, and help reduce the risk of cancer.

5. Berries for Beauty- Fruits like blackberries, blueberries, strawberries and plums are not only high in antioxidants but they’re proven to repair damage to the skin’s cell membranes. So whether you suffer from acne, sun damage or redness, eating a moderate amount of berries high in antioxidants will help repair your skin and fight off future damage.  Additionally, organic foods have higher levels of antioxidants than their conventional counterparts (about 30 percent higher), says a report by the Organic Center for Education and Promotion.

6. Potato, Tomato- Eating foods with red and orange coloring such as sweet potato, tomato, and carrots boosts your intake of beta-carotene and vitamin C. The body converts beta-carotene into vitamin A which helps overall hydration, collagen production and strengthening skin cells. The production of collagen is important when fighting the aging process as well as acne and scarring.

Try to avoid foods high in fat, sodium, sugar, caffeine, dairy and citric acid as these can cause excessive breakouts, sagging and congestion. Also, eating processed and bleached foods (white flour, white sugar etc.) can have a huge effect on the appearance and clarity of your skin. A good way to find out your “food triggers” is to do an elimination diet. Try cutting out these foods for 14 days; slowly re-introduce them into your diet one at a time and monitor any changes in your skin.

A great way to take the first steps is to begin with a multivitamin.  Introducing a good multivitamin into your routine is going to insure your body receives all the necessary nutrients it needs. Eye, hair, nail, mouth and skin symptoms are among the early outward warning signs of vitamin and mineral deficiencies. Many report feeling healthier, happier and getting sick less often after introducing a multivitamin.  A small change that can yield great results … and improve your complexion to boot!

Kale Salad

Ingredients:

• 9 oz. sea kale or curly kale
• 3 tablespoons light olive oil
• 1 teaspoon wholegrain mustard
• 1 tablespoon white wine vinegar
• 1 teaspoon agave syrup
• salt and ground black pepper

Directions:

1. Wash the kale, drain, then trim it and tear into pieces. Cook briefly if needed.
2. Whisk the oil into the mustard in a bowl. When it is blended completely, whisk in the white wine vinegar. It should begin to thicken.
3. Season the mustard dressing to taste with agave syrup, a little salt and plenty of ground black pepper.
4. Toss the sea kale in the dressing and serve immediately.

 

Vegan Pot Pie

Ingredients:

• 1 frozen (2 layer) vegan pie shell 
• 1 to 2 potatoes, chopped
• 3 medium carrots, chopped
• variety of veggies, chopped (green beans, zucchini, mushrooms, etc.)
• 2 to 3 cups vegetable broth
• garlic powder, to taste
• cumin, to taste
• tarragon, to taste
• cornstarch or flour, as needed
• nondairy milk, to taste, optional
• veggie bouillon cubes, to taste, optional
• vegan grated or sliced cheddar to cover pan in 2 layers
• 1 (10-oz.) package frozen spinach, thawed

Directions:

1. Thaw pie shell and try really hard to take one of the two shells out of the tin without breaking it. Cook potatoes, carrots and vegetables until they are about 3/4 cooked. Preheat oven to 400 degrees Farenheit. 
2. To make sauce, heat broth in large kettle. Add spices (whatever you like to make it savory) and lower heat. Slowly add cornstarch or flour until slightly thickened. You can add nondairy milk and use veggie bouillon cubes here. Add sauce to the cooked veggies and stir to coat.
3. Layer 1/2 cheese on bottom of lower crust. Spoon in veggies and sauce, then add spinach on top. Add rest of cheese on top of that, and close it up as best as you can with the top shell. 
4. Bake for about 45 minutes, or until the crust is brown and delicious cheese and juice oozes out. 

Makes 3 to 4 servings.

Raw Asian-Inspired Meals from Ani Phyo

We've waited a whole year for a new release from raw food goddess Ani Phyo and last week it finally arrived. Ani's Raw Food Asia: Easy East-West Fusion Recipes the Raw Food Way is Ani's fourth book featuring raw food recipes. 

In her latest book, Ani goes back to her roots in the first-ever Asian raw food cookbook. Along with recipes from Korea, China, Japan, Thailand, Vietnam, India, Indonesia and Hawaii including background information on traditional dishes, the book also offers essential tips on green living, well-being, longevity, fitness, beauty and entertaining as inspired by a healthy Asian lifestyle. 

Recipes include: 

Mixed Vegetable Skewers with Almond-Butter Sauce, Creamed Curry Saag, Vegetable Tempura with Orange Lemongrass Dipping Sauce, Marinated Shiitake Mushroom Dumplings, Corn Fritters with a Hot and Sour Cucumber Dipping Sauce, Dosas, Moo Shoo Vegetables, and more.   

 

 

Find Ani's Raw Food Asia: Easy East-West Fusion Recipes the Raw Food Way on amazon.com or at your local bookstore.

 

Aioli Mayonnaise

This creamy, rich, smooth maynnaise with a garlic cikc can be used in sandwiches, burgers, and wraps - you won't even misss the version full of animal products!

DIRECTIONS

• 1 cup macadmia, cashew, and/or pine nuts
• 3/4 cup filters, or as needed
• 1 teaspoon minced garlic, or to taste
• 1/2 teaspoon sea salt

Blend (in a blender) all the ingredients into a smooth mayonnaise, adding more water as needed to produce your desired consistency

Store 4 to 5 days in a tightly lidded glass jar in the fridge

Try it with Ani's Mock Tuna Salad

Recipe courtesy of Ani Phyo from Ani's Raw Food Essentials

Chocolate-Covered Bananas

I know its to late because its Valentines Day, but you never know. You can make this last minute or cause you love it! Put whatever toppings you like and be creative! I mean, come on! Who can resist frozen chocolate covered bananas! 

 

INGREDIENTS

• 4 bananas, peeled and halved crosswise to make 8 shorter pieces
• Favorite toppings such as chopped nuts, coconut, hemp nuts
• Liquid Chocolate (click here on how to make it)

DIRECTIONS

1. Skewer the banana halves on 8 wooden skwerers and place in the freezer for several hours till frozen 
2. Place the toppings into a cup for easy dipping. Dip each banana skewer into the chocolate, then roll the coated banana in a topping to stick
3. Transfer the coated bananas to a sheet tray lined with parchment paper and place in the freezer until te chocolate hardens, just a couple minutes.

Recipe courtesy of Ani Phyo from Ani's Raw Food Desserts

 

Moroccan carrot salad

Only for carrot lovers... Just Kidding! Everyone should actually try this. Quick snack with good nutrients? Count me In!

INGREDIENTS

• 3-4 carrots, thinly sliced
• 5m/l 1tsp agave syrup
• 3-4 garlic cloves, chopped
• 1.5 ml/ 1/4 tsp ground cumin, or to taste juice of 1/2 lemon
• 30-45 ml / 2-3 tbsp extra virgin olive oil
• 15-30 ml / 1-2 tbsp red wine vinegar or fruit vinegar, such as raspberry 
• 30 ml / 2 tbsp chopped fresh coriander (cilantro) leaves or a mixture of coriander and parsley salad and ground black pepper

DIRECTIONS

1. Cook the carrots by either steaming or boiling in lightly salted water until they are just tender but not soft. Drain, leave for a few moments to dry, then put in a large bowl.
2. Add the agave syrup, garlic, cumin, lemon juice, olive oil and vinegar and toss together until all the carrots are evenly coated. Add the herbs and season. Serve warm or chilled.

Servings 4 - 6

Recipe courtesy of Tony and Yvonne Bishop-Weston from The Ultimate Book of Vegan Cooking

Vegan Ranch Cheese Ball

Simple and easy to make for small get togethers and parties. Try it once, not much ingredients needed. Chips and/or crackers are best. 

INGREDIENTS

• 8 ounces vegan cream cheese (ex. Tofutti Cream Cheese)
• 1/2 cup vegan cheddar cheese, shredded (ex. Daiya Cheddar Shreds)
• 1 tablespoon vegan mayonnaise (ex. Vegenaise)
• 2 teaspoons dried parsley
• 1/2 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 3/4 cup nuts, chopped (I use walnuts, almonds, pecans)

DIRECTIONS

1. Mix all ingredients (except nuts) together thoroughly in a bowl.
2. Once you have mixed everything together, form the mixture into a ball. Pour nuts on a plate or flat surface, roll your ball through the nuts until your ball is completed covered.
3. Refrigerate for 2 hours before serving

Avocado Guacamole

Taste Delish! Often served with corn chips, this nutritious dish can be used with most main courses.

INGREDIENTS:

• 2 large ripe avocados
• 1 small red onion, finely chopped
• 1 fresh red or green chili, seeded and very finely chopped
• 1 garlic clove, crushed finely shredded rind of 1/2 lime and juice of 1 - 1 1/2 limes
• 225g/8oz tomatoes, seeded and chopped 
• 30m/2 tbsp roughly chopped fresh coriander (cilantro)
• 2.5 - 5mL / 1/2 - 1 tsp ground toasted cumin seeds
• 15 mL / 1 tbsp olive oil
• ground black pepper
• lime wedges and fresh coriander (cilantro) sprigs, to garnish
• lightly salted corn chips, to serve (optional)

DIRECTIONS

1. Cut one avocados in half and lift out the discard the stone (pit). Scrape the flesh from both halves into a bowl and mash it roughly with a fork
2. Add the onion, chili, garlic, lime rind, tomatoes, and coriander and stir well. Ad the ground cumin seeds and pepper to taste, then stir in the olive oil.
3. Halve and stone the remaining avocado. Dice the flesh and stir it into the guacamole.
4. Squeeze in fresh lime juice to taste, mix well, then cover and leave to stand for 15 minutes so that the flavor develops. Serve with lime wedges and garnish with fresh coriander sprigs.

Yields: Serves 4

Recipe courtesy of Tony and Yvonne Bishop-Weston from The Ultimate Book of Vegan Cooking

Ani Phyo's Carrot Cake Cupcakes With Cream Cheese Frosting

INGREDIENTS:

Cupcakes:

• 2 1/2 cups carrot pulp (from juicing about 1 1/2 pounds carrots; after juicing the carrots what's leftover is the pulp)
• 1 cup almond meal powder
• 1 1/2 teaspoons ground cinnamon
• 1 cup pitted Medjool dates
• 1 1/3 cups shredded coconut

Frosting:

• 1 1/2 cups cashews
• 2 tablespoons lemon juice (from about 1 lemon)
• 2 tablespoons agave syrup
• 1/2 cup filtered water, as needed

DIRECTIONS:

1. To make the cupcakes, combine the carrot pulp, almond meal, and cinnamon in a mixing bowl and mix well with a spoon or your hands. Add the dates and mix well. Then add the coconut and mix well.
2. Place 6 cupcake liners in a muffin pan. Firmly press about 1/2 cup of the batter into each of the liners.
3. To make the frosting, combine the cashews, lemon juice, agave syrup, and 1/3 cup water in a high-speed blender and blend until smooth, adding additional water if needed.
4. To serve, frost each cupcake and enjoy. (The frosted cupcakes will keep for 4 or 5 days in the fridge.)

Recipe courtesy of Ani Phyo from Ani's Raw Food Desserts.