Beauty comes from the inside, in more ways than one! What you eat affects every organ in your body, and that includes your skin. Overall, a diet rich in fruits, vegetables, healthy fats and other whole foods, with limited amounts of processed food and added sugar helps keep skin healthy. However, there are specific nutrients which benefit the skin – and this salad is packed with them! Here’s a look at the beauty-boosting foods it contains:
- Wild Salmon // Rich in omega 3 fats, which reduces inflammation, the underlying cause of many skin conditions including acne, redness and rashes.
- Spinach // Spinach is a rich source of vitamin C, which is needed to produce collagen, a substance that gives skin it’s elasticity and prevents wrinkles. The orange in the dressing is also a rich source of vitamin C.
- Carrots // Carrots contain vitamin A, which has many roles in maintaining skin health. It promotes cell turnover, decreases acne, and preventing wrinkles.
- Avocado // Healthy fats are great for the skin, keeping it soft, supple and well hydrated. Avocado also contains vitamins C and A.
- Pumpkin seeds // Rich in zinc, a mineral which may prevent acne.
- Sunflower seeds // The vitamin E in sunflower seeds combats UV rays and prevents aging skin.
- Ginger // Ginger has powerful anti-inflammatory benefits, which can help calm a breakout. It also improves blood circulation, giving your skin a healthy glow.
- Miso // Miso, a salty paste used in Asian cuisine, is a beneficial source of probiotics. The healthy bacteria seems to help prevent acne, decrease inflammation and even shows promise as a treatment for rosacea and eczema.
Give this Glowing Skin Salmon Salad a try!
- 1 lb carrots
- 1 tablespoon extra-virgin olive oil
- 1 lb wild salmon filets
- 8 cups spinach
- ¼ cup pumpkin seeds
- ¼ cup sunflower seeds
- 1 large avocado, sliced
- Juice and zest from 1 orange
- 2 tablespoons avocado oil or extra-virgin olive oil
- 1 tablespoon white miso paste
- 2 teaspoons rice vinegar
Preheat oven to 425 degrees.
Cut tops off carrots. Cut in half lengthwise, then quarter or halve each piece, depending on thickness to create equal sized sticks. Toss with half a tablespoon of olive oil. Season with salt and pepper and spread evenly on a large baking sheet. Place in the oven and roast 25 minutes until tender and browned.
Rub the salmon with half a tablespoon of olive oil. Season with salt and pepper. Place alongside the carrots (you can use the same baking sheet) and roast 12-14 minutes until it flakes easily with a fork.
When both the salmon and carrots are done, remove from oven and let cool slightly. Whisk together all the dressing ingredients and season with pepper. It won’t need much salt if any due to the miso.
Divide the spinach among 4 plates. Top with 1 tablespoon each pumpkin seeds and sunflower seeds. Top with carrots then salmon. Serve with sliced avocado and drizzle with dressing.
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Rachael Hartley is a Columbia, SC based private practice dietitian and food & wellness blogger at Avocado A Day Nutrition. She helps men and women lose weight and improve their physical and mental health and wellbeing with a whole foods based approach to nutrition. She is available for nutrition coaching and meal planning throughout the US via telephone and Skype.