Orange Root Vegetables (e.g., Sweet potatoes, carrots, yams) provide beta-carotene (i.e., provitamin A), a powerful antioxidant that keeps your skin healthy by acting as a natural sunblock.
Roasted Beets, Carrots and Sweet Potatoes (From Lauren Lobley)
3. Season with spices and olive oil. Toss with your hands until all the vegetables are coated.
4. Spread the vegetables back out on the baking sheet.
5. Bake for 30 minutes, or until your desired tenderness.
Nutrition (per serving): Calories 125, Protein 1.5 g, Sodium 537 mg, Cholesterol 0 mg, Total Carbohydrate 14.8 g (Dietary fiber 3 g, Sugars 5.6 g), Total fat 7.2 g (Saturated fat 1 g)
Almonds are a good source of vitamin E (an antioxidant that protects cells from the damaging effects of free radicals), zinc (contributes to skin integrity), the B vitamins riboflavin and niacin (contributes to maintenance of normal skin), copper (skin and hair pigmentation), and linoleic acid (an essential fatty acid that helps prevent skin dryness).
Dark Chocolate Almond Bark (From Joy Shull)
3. Bake for 8-10 minutes, checking often, until toasty brown. Make sure you don't burn them!
4. In a saucepan, add coconut oil, chocolate chunks, and vanilla extract.
5. Stir on low heat until completely melted.
6. Add in almonds and stir to combine.
7. Line an 8 x 8 baking dish with wax paper and pour in the chocolate mixture. Use a rubber spatula to flatten out the chocolate evenly into the pan.
8. Sprinkle with sea salt flakes.
9. Refrigerate for an hour, or until set.
10. Store in the refrigerator or freezer.
Nutrition (per serving): Calories 138, Protein 1.5 g, Sodium 142 mg, Cholesterol 0 mg, Total Carbohydrate 11.7 g (Dietary fiber 2 g, Sugars 7.9 g), Total fat 10.8 g (Saturated fat 4.9 g)
Pumpkin Seeds are "skin superfoods" that are high in vitamin A (aids in production of new skin cells and repair of existing skin problems), vitamin E (antioxidant and improves skin tone), zinc and selenium (boosts collagen levels and gives skin extra protection), and essential fatty acids (maintains oil production and skin moisture levels).
Pumpkin Spiced Pepitas (Pumpkin Seeds) (From Marjorie Saveski)
3. Spread pepitas out on the parchment lined baking sheet and place in the oven for 7 minutes.
4. Remove the baking sheet from the oven and stir the seeds around, then place the baking sheet back into the oven and bake for 7 more minutes or until the seeds are toasted.
5. Remove from the oven and let the seeds cool on the baking sheet for 10-15 minutes. They will dry out as they cool.
6. Store in an airtight container for up to a week.
Nutrition (per serving): Calories 208, Protein 11 g, Sodium 176 mg, Cholesterol 3.75 mg, Total Carbohydrate 4.9 g (Dietary fiber 2.4 g, Sugars 2 g), Total fat 17 g (Saturated fat 3.7 g)
Oats are naturally rich in vitamins, minerals, antioxidants and lipids. The high protein content in oats is very beneficial in maintaining the skin's natural barrier. Oatmeal (a dish prepared using oats) is a popular staple breakfast item.
Healthy Oatmeal Pancakes (Adapted from Kate Uhi Dean)
3. Scoop about ¼ cup of batter for each pancake and pour onto a hot pan or griddle sprayed with non-stick cooking spray. Cook on one side until bubbles begin to appear on the surface of the pancake. Flip and cook on the other side.
Nutrition (per pancake): Calories 115, Protein 6.7 g, Sodium 165 mg, Cholesterol 62 mg, Total Carbohydrate 13.1 g (Dietary fiber 1.8 g, Sugars 0.6 g), Total fat 4.1 g (Saturated fat 0.9 g)
Leafy Greens are loaded with beta-carotene and vitamin C. Beta-carotene assists in the shedding of old skin cells and making new ones, giving you that youthful glow! Vitamin C is your skin's defender against free radical damage, wrinkle formation and loss of skin elasticity. Do you want your skin to glow? Then eating dark leafy green vegetables is a must!
Roasted Cranberry, Wild Rice and Kale Salad (From Alexandra Caspero)
3. In a small bowl, whisk together the Dijon mustard, apple cider vinegar, shallot, maple syrup, olive oil, salt and pepper. Toss the dressing with the salad and massage until wilted. Serve immediately.
Nutrition (per serving): Calories 439, Protein 8.4 g, Sodium 384 mg, Cholesterol 0 mg, Total Carbohydrate 44.6 g (Dietary fiber 8.9 g, Sugars 15.4 g), Total fat 28.1 g (Saturated fat 3.4 g)