Recipes For Beauty

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Want to eat your way to glowing skin? Nutritionist Karen Fischer, author of The Healthy Skin Diet shares three of her delicious recipes for beautiful skin...

Delicious French Toast with Berries and Almonds
SERVES 4, PREPARATION TIME 5 MINUTES, COOKING TIME 10 MINUTES

Full of skin-loving antioxidants, protein and fibre, low G; vanilla extract and cinnamon help to keep blood sugar levels steady; use sugar-free berry jam that has been naturally sweetened with grape juice; you can also use strawberries or frozen raspberries (thawed) if desired. If you have eczema, avoid strawberries, cinnamon and jam and use blueberries or banana, and substitute jam with real maple syrup.

3 large eggs
3⁄4 cup (180ml) calcium-fortified soy milk
dash of cinnamon (optional)
8 slices grainy bread (preferably low GI)
1 teaspoon vanilla extract
Extra-virgin olive oil
4 teaspoons sugar-free berry jam
1 punnet blueberries or raspberries (thawed if frozen)
1⁄3 cup raw almonds, toasted and chopped
1 tablespoon ground linseeds
Method: In a shallow bowl, whisk together eggs, soy milk, cinnamon and vanilla extract. Dip bread slices into liquid mix, turning to coat. Grease a large frying pan with a small amount of olive oil and set on medium heat. Using a spatula, remove bread slices and let excess egg mixture drain off. Cook two slices at a time for approximately 2 minutes each side, until slightly golden. Sparingly spread jam onto French toast and top with berries and almonds, then sprinkle with ground linseeds.

Omega Nicoise Salad
SERVES 4, PREPARATION TIME 15 MINUTES, COOKING TIME 15 MINUTES

This delicious salad is best when using quality chunky style tuna (or freshly cooked tuna or salmon). It’s gluten free if the mustard is free of wheat products, and rich in omega-3 if using flaxseed oil in the dressing. The natural oils and omega-3 fatty acids in fish help nourish your skin, so try to add some salmon, tuna or other fish to your weekly meals.

4 free-range eggs (kept in shells)
425g canned chunky-style tuna, drained
600g baby/chat potatoes, scrubbed and quartered
250g small/grape tomatoes, halved
300g baby green beans, ends trimmed, halved
1⁄2 cup small black olives
1⁄4 Spanish/red onion, peeled, sliced into thin rings
Anchovy dressing:
6 anchovy fillets, drained
1⁄3 cup flaxseed oil (or extra-virgin olive oil)
1 tablespoon Dijon mustard
1⁄4 cup apple cider vinegar
Method: Place the eggs into a small saucepan and cover with water. Then cover with a lid and bring to the boil. Cook the eggs for 6 minutes then remove from the heat and immediately place the eggs in cold water. After a minute or so, remove the shells then cut the eggs in half and set aside. Boil the potatoes for 3 minutes, then blanch the beans in boiling water for 1 minute only. Remove from heat and place the beans in ice cold water (to keep their colour vivid). Potato can be served warm or cold. To make the anchovy dressing blend all ingredients in a small food processor until combined. Then combine all of the salad ingredients in a large bowl, cover with half the anchovy dressing, then mix gently. Then place chunks of tuna on top, and mix if necessary. Serve, then drizzle with the remaining anchovy dressing. Use within 12 hours and refrigerate if not serving immediately.

Skin Firming Drink
SERVES 1, PREPARATION TIME 3 MINUTES

This fibre-rich drink helps to promote proper collagen formation and firm skin as it contains protein, glucosamine, copper, zinc and vitamin C*. Lecithin and omega-3 are essential for cell membrane health.

1 frozen banana (peel and chop before freezing)
1 cup (250ml) chilled Almond Milk or calcium-fortified soy milk
10 blueberries (or frozen raspberries)
Glucosamine complex supplement*
1 tablespoon ground linseeds or flaxseed oil
1–2 tablespoons lecithin granules (GMO-free soy)
2 dashes ground cinnamon
Method: Place all ingredients into a blender and blend until mixture is smooth. Drink immediately.
*Choose a glucosamine supplement that also contains copper, zinc and vitamin C and follow dosage recommended by manufacturer.