HEALTHY TOMATO SAUCE
Who wouldn’t want beautiful and glowing skin? One important way of achieving this is by watching what you eat. Here are our favorite recipes that feature lycopene, omega-3 fatty acids, vitamin C, minerals, and zinc — they’ll keep you looking good.
Tomatoes are the best source of lycopene, a powerful antioxidant that protects skin from environmental damage. Other foods rich in lycopene include watermelon and pink grapefruit.
Create sparklers using fresh, organic juices — look for ones without added sugar or high-fructose corn syrup — and sparkling mineral water. With an effervescent kick, a generous dose of vitamins, and less sugar than straight juice, they provide a healthy way to rehydrate.
WATERMELON AND CANTALOUPE KANTEN
Kanten, also called agar-agar, is a vegetable gelatin. This is a great palate refresher for a warm summer evening.
BANANA YOGURT SMOOTHIE
Get your protein, potassium, calcium, fiber, and omega-3s in a delicious morning shake.
Linguine and Tuna with Spicy Orange Sauce
Look for West Coast hook-and-line, or troll-caught, albacore tuna (available at many natural-foods stores). The fish tend to be smaller and contain less mercury and more omega-3 “good” fats than the larger, deep-sea albacore used in most cans. Otherwise, choose “light” tuna, which also has low mercury levels.
Apple, Walnut, and Endive Salad
Be sure to use crisp apples with a tart edge, such as Empire or Winesap, for this salad.
Walnut-Crusted Chicken Breasts
Packed with omega-3 fatty acids, walnuts add richness to this light breading; the coating keeps the chicken moist. For longer shelf life, store nuts in the freezer.
Steamed Broccoli with Miso-Sesame Sauce
Miso is a super-healthy fermented soy product. Use dark miso for heartier winter fare and light miso for summer soups, dips, and sauces.
Frozen mango lends the smoothie its sweetness and smooth texture while adding vitamins B6, C, and E. Pair the smoothie with a hard-boiled egg or a handful of nuts for protein, and you’ve got a balanced meal to go.
Juicy, ripe peaches star in this easy-to-make dessert, but you can also substitute other stone fruits like nectarines or plums — or even combine several. To make mealtime preparation easier, consider preparing this crisp in advance and then keeping it at room temperature for a few hours. Just before serving, reheat it in a warm oven.
Ginger Shrimp with Charred Tomato Relish
Green tomatoes are simply unripe red tomatoes — hence their lower sugar content and slightly sour taste. Charring makes them softer and easier to peel.
Roasted Chicken with Chestnuts
The skin-friendly mineral zinc — found in poultry, oysters, and lean meat — tames the oil production that often results in acne.
Chickpea, Tomato, and Spelt Soup
Spelt is an ancient whole grain native to southern Europe. It’s packed with fiber and naturally higher in protein than wheat. For a more intense flavor, use a mild smoked paprika instead of a sweet one. Topping off the soup with parsley adds an earthy tone and aids in digestion.