Plan a full day of meals with our resident integrative nutritionist, Jennie Miremadi. Feeling beautiful is an inside job in more ways than one. These meals beautify from within...
When clients first come see me, many tell me that if they could have one thing from our work together, they would want to feel beautiful from the inside out. I love this because it's the work that we do inside ourselves that often has the greatest impact on everything else.
4 Qualities That Beauty Foods Have In Common
Free Of Ingredients That Are Inflammatory | For many people these are foods like dairy and gluten, so you'll want to avoid food sensitivity symptoms like breakouts and bloating.
Free Of Processed Refined Carbs + Sugar | They can spike your blood sugar and cause a vicious cycle of cravings for more processed refined carbs and sugar.
Made Up Of Real, Whole Foods | This includes protein, fat and fiber-rich carbohydrates—the magic combination of nutrients to help you feel full. This can help you eat just the amount that your body is actually hungry for and prevent you from feeling overly full.
Delicious + Full Of Flavor | This matters because when you eat food that you enjoy and that satisfies your taste buds, you’re more likely to avoid reaching for food when you aren’t hungry to fill a void from having eaten a bland or unsatisfying meal.
I've created a one-day meal plan that includes all of this and more...
A One-Day Beauty Foods Meal Plan
To begin, your breakfast and snack are not only healthy fat and fiber-rich, they also include collagen peptides to make your skin gorgeous (collagen is the primary structural component of your skin and it's essential for healthy, supple-looking and firm skin). In studies, people who supplemented with collagen showed a boost in skin firmness and collagen density, and reduced wrinkles and dryness.
Your lunch is packed with omega 3-fatty acid rich salmon, to help you lower inflammation. And your dinner is a creamy, delicious and nutrient-packed soup that gets all of its lusciousness from walnuts and cauliflower, and is totally dairy-free.
Lucuma Almond Butter Oats + Cherry Chia Seed Jam
Serves 4
For the Cherry Chia Seed Jam:
INGREDIENTS:
1 cup frozen organic dark sweet cherries, chopped
1 Tbsp chia seeds
1 Tbsp raw honey
2 Tbsp purified water
DIRECTIONS:
Add cherries, chia seeds, honey and water to a saucepan over medium-low heat. Let cherry mixture simmer while stirring frequently, until chia seeds gel and mixture has a thick, jam-like consistency, about 10-12 minutes. Remove mixture from heat and set aside for use with Lucuma Almond Butter Steel Cut Oats.
For the Lucuma Almond Butter Steel Cut Oats:
INGREDIENTS:
1 cup organic steel cut oats
2 cups purified water (+ more for soaking oats)
1 Tbsp lucuma
1/2 cup Pressed Juicery vanilla almond milk
2 Tbsp collagen peptides
1 tsp almond extract
1 Tbsp honey
1 Tbsp ghee
Himalayan pink salt
cherry compote
1 tsp almond butter
chopped almonds (optional)
DIRECTIONS:
Place oats in a bowl and cover with water. Cover bowl and place in the fridge to soak overnight. Remove bowl from the fridge in the morning, drain any water that has not been soaked up by the oats. Place soaked oats and 2 cups water in a saucepan. Bring to a boil and reduce heat to a simmer. Simmer for 9-12 minutes, or until water is fully absorbed, making sure to stir frequently.
As soon as the water is absorbed, add lucuma, almond milk, collagen peptides, almond extract, honey, ghee and Himalayan pink salt. Simmer on low heat until ingredients are combined and almond milk is absorbed by oats to the desired level of thickness. Turn off heat and divide oats into 4 bowls. Top each bowl with cherry compote, almond butter and chopped almonds, if desired. Serve and enjoy!
Olive, Caper + Sun-dried Tomato Salmon Salad Cups
Serves 2
INGREDIENTS:
butter lettuce leaves
2 - 3 oz. cans wild Alaskan salmon
3 Tbsp Primal Kitchen Foods Lemon Turmeric Vinaigrette
1 Tbsp olive oil
juice of 1 Meyer lemon
3 Tbsp kalamata olives, chopped
3 Tbsp artichoke hearts, chopped
3 Tbsp red onion, chopped
1.5 Tbsp capers, chopped
1.5 Tbsp sun dried tomatoes, chopped
Himalayan pink salt and ground, black pepper to taste
Add all ingredients (other than butter lettuce leaves) to a bowl and mix until combined. Adjust salt and pepper to taste. Place butter lettuce leaves on a plate and fill the center of butter lettuce leaves with salmon salad mixture. Serve and enjoy!
Makes about 17 bites
INGREDIENTS:
3 Tbsp organic, raw almond butter
1/4 cup of raw almonds
1/4 cup shredded organic coconut (+ more for rolling balls in, if desired)
2 Tbsp chia seeds
4 Tbsp water
1 Tbsp collagen peptides
1 cup freeze dried unsweetened organic strawberries
1/8 tsp Ceylon cinnamon
1/4 tsp vanilla extract
1 tsp honey
pinch of Himalayan pink salt
DIRECTIONS:
Mix collagen peptides, water and chia seeds in a bowl, stirring frequently until collagen peptides are dissolved and chia seeds have absorbed the water. Add chia-collagen mixture and all remaining ingredients to a food processor. Process until ingredients are thoroughly combined and a dough forms.Measure out 1 tablespoon of strawberry almond butter dough, roll into a ball, and repeat. Roll balls in shredded coconut, if desired. Refrigerate until cold and firm. Eat and enjoy!
Makes nearly 9 cups
For the Homemade Walnut Milk:
INGREDIENTS:
1 cup organic, raw walnuts
purified water
pinch of Himalayan pink salt
DIRECTIONS:
Add walnuts to a bowl, cover with 2 cups purified water, place in refrigerator and soak overnight. Drain water from walnuts and rinse with additional purified water. Add soaked and rinsed walnuts, 4 cups purified water, and salt to Vitamix or another high speed blender, and blend until creamy, white and smooth. Strain walnut milk through a nut milk bag or cheesecloth-lined strainer. Reserve 16 oz. of walnut milk for soup and refrigerate the rest for later use.
For the Apple Sage Sauté:
INGREDIENTS:
2 large green apples, chopped
2 large yellow onions, chopped
2 Tbsp fresh sage, chopped
1 Tbsp extra-virgin olive oil
Himalayan pink salt and ground, black pepper to taste
DIRECTIONS:
Heat olive oil over medium heat in a sauté pan. Add apple and onion and salt and pepper to taste, and sauté until tender. Once apples and onions are tender, turn off heat and toss in fresh sage. Set aside for use with Creamy Cauliflower Walnut Soup.
For the Creamy Cauliflower Walnut Soup:
INGREDIENTS:
1 large cauliflower head, cut into florets, about 1-inch in size
16 oz. homemade walnut milk
16 oz. organic chicken broth (homemade or sodium-free boxed)
1 large green apple, chopped
1 yellow onion, chopped
1 shallot, minced
1 clove garlic, minced
2 Tbsp olive oil
1 Tbsp fresh sage, chopped
Himalayan pink salt and ground, black pepper to taste
DIRECTIONS:
Heat olive oil over medium heat in a large saucepan. Add cauliflower, apple, onion, shallot, garlic, salt and pepper to taste, and sauté until tender. Then, add chicken broth to apple-vegetable mixture, cover, and simmer for 10 minutes. Remove lid and add walnut milk to chicken broth and apple-vegetable mixture. Simmer uncovered for an additional 10 minutes. Turn off heat and add fresh sage to soup.
Remove soup from stove and use an immersion blender to blend. Alternatively, pour into a blender and blend until creamy and smooth. Adjust salt and pepper to taste. Pour soup into bowls, reserving any extra for later use. Top each bowl with Apple Sage Sauté. Serve and enjoy!
The post Eat Pretty: A Full Day’s Worth Of Beauty Foods Recipes appeared first on The Chalkboard.
from The Chalkboard https://ift.tt/2UTVUh7
via IFTTT
No comments:
Post a Comment