You’ve heard the phrase ‘beauty comes from within’? Well, it’s more than a well-worn adage. Scientists and skincare experts are discovering that we do have the ability to feed our skin from within. Read on to get your fill of healthy food, and you’ll feed your skin in the process!
BREAKFAST: Berries, yoghurt and pumpkin seeds.
Combine fresh blueberries and raspberries with 120g low-fat live natural yoghurt and some pumpkin seeds.
LUNCH: Grilled chicken and puy lentil salad
Top baby spinach with 50g cooled puy lentils, grated carrot, lemon juice and 100g free-range chicken.
DINNER: Roast salmon with roasted tomatoes
Pre-heat your oven to 180ºC/gas mark 4. Place the salmon and tomatoes on a baking tray and roast on the middle shelf for 10-12 minutes until the salmon is just cooked. Serve with basil pesto coated baby potatoes.
BREAKFAST: Coconut bircher muesli with mango
Mix 25ml coconut milk with 40g rolled oats, leave to soak and serve with 2tbsp low-fat live natural yoghurt, lime juice and 50g fresh mango.
LUNCH: King prawns with coriander pesto
Mix pesto ingredients in a blender: 30g cashew nuts, 10g coriander, garlic, chilli flakes, sesame oil and some lime juice. Serve with a wild rice salad: cook a blend of wild and brown rice (60g uncooked), mix with spring onions, blanched baby corn, mangetout, red and yellow pepper and some soy sauce and cooked peeled prawns.
DINNER: Marinated beef, chilli and green papaya and Asian coleslaw salad
Combine 100g unripe green papaya, 1tsp each of green chilli, fresh mint and coriander and lemon juice with 50g each of thinly sliced red and white cabbage. Pepper 100g rump steak and cook in oil. Slice thinly and serve with the papaya coleslaw and some rice noodles.
BREAKFAST: Smoked salmon and scrambled egg
Prepare 50g smoked salmon with one free range scrambled egg. Serve with roasted baby plum tomatoes, a squeeze of lemon juice and a sprinkle of black pepper.
LUNCH: Roast chicken superfood salad
Mix salad ingredients: 40g quinoa, 15g alfalfa sprouts, 30g watercress, 30g mange tout and 80g broccoli. Thinly slice 80g skinless roast chicken and 80g roast baby beetroot on top and drizzle with lime juice.
DINNER: Barbecued tuna steak nicoise
Combine 100g green beans, 10g black olives, two ripe tomatoes, two anchovy fillets, 25g hard boiled quail eggs, seasonal salad leaves and 2tbsp extra virgin olive oil. Mix with a red wine and Dijon mustard dressing. Chargrill the red pepper, remove the skin and slice. Barbecue 100g yellow fin tuna steak and place on top of the salad.
Fresh blackberries, cinnamon spiced apples and live natural yoghurt
Peel and roast one apple with cinnamon (180ºC/gas mark 4) for 10 minutes, cool and mix it with organic, probiotic natural yoghurt, berries and cashew nuts.
LUNCH: Smoked mackerel salad with horseradish dressing
Flake a fillet of naturally smoked mackerel over a salad of mixed leaves, sliced peppers and halved cherry tomatoes. Combine the horseradish sauce with natural yoghurt and drizzle over the salad.
DINNER: Stuffed red pepper with goat’s cheese
Roast half a red pepper in a pre-heated oven (180ºC/gas mark 4) on the middle shelf for 10 minutes. Quarter a tomato and stuff into the pepper with a sliced garlic clove. Roast for 10 minutes. Place a slice of goat’s cheese on top and grill on a high heat until it’s bubbling. Serve with sautéed spinach and steamed green beans.
BREAKFAST: Watercress and cherry tomato omelette
Dry fry/roast a small handful of halved cherry tomatoes, add a little olive oil and add one beaten free-range egg loosened with a little milk/water. Add a handful of fresh watercress leaves and finish under the grill to make it soufflé.
LUNCH: Tiger prawns served with an orange and mint salsa
Stir fry 80g prawns and cook 40g brown rice. Mix the rice with chopped coriander and serve on a bed of rocket with 50g kidney beans and a juicy orange, apple and mint salsa. Add apple, orange, ginger and mint to a food processor and blend until it’s a smooth salsa.
DINNER: Balsamic rainbow trout
Pre-heat an oven to 180ºC/gas mark 4. Place the fillet of trout on a sheet of foil, drizzle 1tbsp balsamic over it and place a couple of basil leaves on top. Fold up the foil to make an envelope. Place on a baking sheet and roast for eight minutes until the trout is just cooked. Serve with flaked almonds, asparagus and roasted cherry tomatoes.
BREAKFAST: Strawberry and banana bircher muesli
Blend 40g each of strawberries and bananas with 120g live natural yoghurt. Stir in 30g oats and leave for 30 minutes. Serve with a couple of nuts on top.
LUNCH: Roasted vegetable and buffalo mozzarella salad
Roast a selection of vegetables (red onion, courgette, peppers and aubergine) in the middle of a pre-heated oven (200ºC, gas mark 6). Steam 80g baby potatoes
and mix with the roasted veg then top with pieces of buffalo mozzarella cheese (40g). Serve on a bed of rocket leaves with some balsamic vinegar.
DINNER: Fillet of beef and shitake noodles
Sear a small fillet of steak on a griddle and rest. Slice shitake mushrooms and sauté them lightly in a little soy sauce. Place thin rice noodles in a bowl and pour over boiling water. Leave until cooked. Serve the noodles on a bed of rocket, topped with the thinly sliced fillet steak, mushrooms and some chopped cashew nuts, chilli and coriander.
BREAKFAST: Grapefruit, rye bread and nut spread
Toast a couple of slices of rye bread. Thinly smooth a natural nut spread on top (we like Carleys Organic Rainforest Nut Butter, £3.89 for 170g, www.natural grocery.co.uk), and serve with 100g grapefruit pieces.
LUNCH: Tabbouleh salad with grilled chicken
Drizzle a free range chicken breast in lemon juice, season with black pepper and grill until cooked through. Rest. Wash half a cup of barley couscous, add half a cup of boiling water, cover and leave for 10 minutes. Cool slightly, mix with one and a half cups of chopped parsley, chopped tomatoes, peppers, cucumber, juice of half a lemon and olive oil. Slice the chicken and serve.
DINNER: Feta and pumpkin seed stuffed butternut squash
Halve a small butternut squash and scoop out the seeds and stringy bits. Place in a pre-heated oven (200ºC/gas mark 6) on a baking sheet for 30 minutes. Sauté an onion until soft, mix with a few sundried tomatoes, feta cheese, pumpkin seeds and basil. Place the mix into the centre of the cooked butternut. Pop in the oven for 10 minutes and serve with a mixed balsamic dressed salad.