Foods For Healthy Skin and Meal Plan

TinaB | October 6, 2011 | 0 Comments

I am a reader of all things GOOP and a recent newsletter had an interview with Dr. Perricone. All the questions were on the connection between what we eat and how our skin looks. A quote from Dr. Perricone was “I’ve created a day’s worth of recipes as an example of how to load up on foods that are good for your skin.” Here are the recipes they shared for Food for Healthy Skin ….

Breakfast MENU: Each recipe makes 4 servings

Savory Scrambled Eggs with Mushrooms and Chives

Ingredients
1 tablespoon olive oil
1/4 cup finely chopped mushrooms
1/4 cup chives, chopped
1/4 teaspoon ground turmeric
4 eggs, lightly beaten
Freshly ground black pepper, to taste
Sea salt, to taste
Preparation

Heat olive oil in a medium skillet. Sauté mushrooms for 3 minutes, add chives and cook for another minute, until fragrant. Add eggs and black pepper. Cook eggs over very low heat, stirring constantly, until cooked to the desired doneness. Add the sea salt and scramble for a few seconds. Serve immediately.

Old fashioned Oatmeal topped with Apples, Cinnamon and Walnuts

Ingredients
1/4 cup coarsely chopped walnuts
3 1/2 cups water
2 cups old-fashioned oats
1 teaspoon salt
1 cup finely chopped peeled apple
1/2 teaspoon ground cinnamon
Preparation

Bring 3 1/2 cups water to boil in heavy medium saucepan. Add oats and salt and stir over medium heat until oats are softened and very thick, about 5 minutes. Stir in chopped apple, and cinnamon. Reduce heat to low, cover and cook until apples are tender, about 5 minutes.

Divide cereal among 4 bowls. Top with almonds and serve.

Lunch MENU:

  • Roast Chicken Salad on a Bed of Romaine Lettuce

Ingredients
For the dressing:
1/4 cup extra-virgin olive oil
2 tablespoons red wine vinegar
1 lemon, juiced
2 cloves garlic, smashed
Sea salt to taste
Freshly ground black pepper

For the salad:
4 (6 to 7-ounce) boneless skinless cooked chicken breasts cut into chunks—can also use chopped Rotisserie Chicken without the skin
2 stalks of celery chopped
1/2 red onion, chopped
1/4 cup sunflower seeds
Romaine lettuce leaves
Preparation

To make the dressing: Combine all the ingredients in a resealable container and shake vigorously. Place chicken, celery onion and sunflower seeds in large salad bowl. Toss with dressing. Assemble lettuce on plate; top with chicken salad.

 

  • Mixed Berry Yogurt Parfait

Ingredients
3 cups plain yogurt—I like Greek Style Yogurt best
3 cups of berries of your choice—frozen berries can also work. A good combination is:
1 cup blueberries
1 cup strawberries
1 cup raspberries
4 tablespoons sliced almonds
Preparation

Layer 1/2 cup yogurt mixture, 1/4 cup strawberries, 1/4 cup blueberries and 1/4 cup raspberries in each of 4 parfait glasses or serving bowls alternating berries and yogurt. Sprinkle each parfait with 1 tablespoon almonds. Serve immediately.

Dinner Menu:

  • Baked Fillet of Salmon with Asparagus and Caper-Enriched Lemon Sauce

Ingredients
2 tablespoons fresh lemon juice
2 tablespoons minced shallots (may substitute red onion)
1 tablespoon drained capers, chopped
1 teaspoon minced fresh thyme
1/2 teaspoon grated lemon zest – use organic only or omit from recipe
24 oz wild salmon fillets (1-1/4 to 1-1/2 inches thick; skinless if available)
1 pound asparagus, trimmed
1 tablespoon extra-virgin olive oil
Lemon slices
Preparation

Preheat oven to 450°·F. Briskly stir first 6 ingredients in small bowl to blend. Add sea salt and freshly ground black pepper to taste.
Slice three 1/2-inch-deep slits crosswise in top of salmon (as if dividing into 4 equal pieces but do not cut through).
Arrange asparagus in even layer on rimmed baking sheet. Drizzle with oil and turn to coat. Sprinkle with salt and pepper.
Place salmon atop asparagus; sprinkle with salt and pepper. Roast until salmon is just opaque in center, about 20 minutes.
Transfer asparagus and salmon to platter. Spoon sauce over salmon. Cut into 4 pieces along slits, garnish with lemon slices and serve.

  • Romaine Salad with Chick Peas

Ingredients
2 teaspoons fresh lemon juice
1/4 teaspoon sea salt
Freshly ground black pepper
1/2 teaspoon Dijon mustard
1 small clove garlic, peeled and minced
1/4 cup extra-virgin olive oil
7 ounces mixed salad greens (8 cups, loosely packed), such as escarole, oak-leaf, and romaine, rinsed, patted dry, and torn into bite-size pieces
1/2 cup of rinsed and drained chickpeas
Preparation

Place the lemon juicer, salt, pepper, mustard, and garlic in a medium-size bowl and whisk together until blended. Slowly add the olive oil, whisking constantly, until the dressing is emulsified.

Add the greens and chickpeas, toss well until they are coated with the dressing. Season with pepper to taste and serve immediately.

 

  • Feta, Toasted Walnut and Fresh Pear Platter

Ingredients
1/2 lb of sliced feta cheese
1 cup of toasted walnuts
3 pears sliced
Fresh black pepper
Preparation

Arrange the feta slices down the center of a large platter.
Arrange the pear slices around the feta.
Grate fresh black pepper over feta; sprinkle with toasted walnuts and serve.

 

Super by Dr. Nicholas Perricone launches UK wide during the first week of October at www.getsuper.com, www.sephora.com, or one of the Super stores. Make sure to check out our Recipes section. And our Superfoods for Weight Loss post that was inspired by Dr. Oz.

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