This Spring Arugula + Shaved Asparagus Salad is so fresh and the perfect little salad to make any night of the week. Tossed in a lemon vinaigrette and topped with parmesan shavings. I love the shaved asparagus in here, it just lands so nicely and keeps you coming back for more. We make a lemon vinaigrette but you could simply squeeze fresh lemon juice and drizzle extra virgin olive oil for a lovely dressing as well. Toasted pine nuts are also a nice addition if you have some on hand.

INGREDIENTS

1 bunch of asparagus shaved 

2-3 handfuls of fresh arugula

1 lemon juiced

1/4 cup EVOO

1 tsp brown mustard

1 clove garlic chopped or grated

S + P

Parmesan shaved

HOW TO

Trim the ends off your asparagus and shave lengthwise down the stalk. Place on a sheet pan, drizzle with olive oil, and toss with s+p. Broil a few minutes until it just starts to turn brown on the tips. Remove and let cool.

Add your arugula to a bowl, and sprinkle with sea salt.

Grab a small bowl or jar to add the lemon juice, EVOO, s=p, and mustard. Mix well.

Once the asparagus has cooled place on the arugula and pour dressing over, toss well. Top with your shaved parmesan.

ENJOY!

Love + Eat Well

Immune Boosting Massaged Kale Salad 

I've been making some variation of this massaged kale salad since my diagnosis with multiple sclerosis July 2nd, 2014. It never gets old and can varied so greatly with ingredients and dressings. This version is all healthy fats, a rainbow of raw veggies, tons of immune boosting properties bursting with flavor! I highly recommend investing in an immersion blender for your kitchen, it makes whipping up dressing a cinch. I choose organic ingredients and local whenever possible to avoid glyphosate, a known toxin sprayed on fruits and veggies, to reduce circulating pesticides in the blood. I feel this is one of the most important things we can do to support a healthy clean living lifestyle.

It's worth noting, if you are healing your gut eating a bunch of raw veggies can cause bloating so you may want to start with more cooked veggies until your gut begins to heal. You can sauté the kale in avocado oil with the garlic, onion and seasonings. Maybe adding a touch of bone broth, followed by the beets, cauliflower, and avocado. Drizzle some of the dressing, sprinkle with seeds and a dollop of sauerkraut. 

{This recipe will serve 2 people}

Dressing Ingredients:

1/4 EVOO

1/2 Fresh Lemon juiced

2 Garlic cloves

1 Tbls Tahini

1-2 tTbls Nutritional yeast

S+P

Pinch Dried Chili flakes

How To:

Place all ingredients into a mason jar and whizz it up with an immersion blender. No immersion blender? Through into your regular blender. Add a splash of water to get the desired consistency.

Bowl Ingredients: 

6 cups chopped Kale

1 cup Curry roasted cauliflower 

1/4 cup Red Onion

1/2 Cucumber

1/2 Avocado

Cooked Beets ( I love the ones precooked from Love Beets)

1/4 cup Sauerkraut

Raw Pumpkin + Walnuts

How To:

Place your kale in a large bowl and pour your dressing in. Using your hands, get in there and massage the kale distributing the dressing and starting to break down the fibers of the kale. The kale will begin to shrink, keep going until you have massaged it until it is reduced by half.

Next toss in your other ingredients and ENJOY!

This salad can be made ahead by massaging the kale less and placing. in a mason jar and layering the ingredients in, seal tight. Should last well in the fridge for a few days!

Options to add:

Egg

Quinoa

Salmon

Chicken

Olives

Kimchi

Brussels

Tomatoes

Peppers

Chickpeas

Pomegranate Berry Smoothie

for glowing radiant skin!

Read the GLOW Food benefits of pomegranates

• 1/2 cup pomegranate seeds (or 1/2 cup pomegranate juice if seeds are not available)
• 1 cup frozen mixed berries (you can use strawberries, raspberries, or blueberries, or a mix)
• 1 banana, preferably frozen for creaminess
• 1/2 cup plain Greek yogurt or a non-dairy alternative for creaminess and protein
• 1/2 cup almond milk or any milk of your choice (adjust based on desired thickness)
• 1 teaspoon honey or maple syrup (optional, for sweetness)
• A few ice cubes (if you're not using frozen fruits)

1. Prepare the Pomegranate:
   • If using pomegranate seeds, you can keep them whole or blend them for a smoother texture. If using juice, measure out 1/2 cup.
2. Blend:
   • Add the pomegranate seeds or juice, frozen berries, banana, yogurt, and almond milk into a blender.
   • If you prefer a sweeter smoothie, add honey or maple syrup now.
3. Blend Until Smooth:
   • Blend on high speed until everything is well combined and smooth. If the mixture is too thick, add a little more milk or water. If too thin, add more frozen fruit or ice.
4. Adjust Consistency and Taste:
   • Taste the smoothie. If you want it thicker, add more ice or frozen fruit; if it needs to be sweeter, add a bit more sweetener.
5. Serve:
   • Pour into a glass, garnish with a few extra pomegranate seeds or a berry if desired, and enjoy immediately for the best flavor and texture.

• Texture: For a smoother drink, blend the pomegranate seeds first before adding the other ingredients, or strain the juice if using whole seeds.
• Variations: You can add spinach or kale for a green boost, or include chia seeds for extra fiber and omega-3s. For a tropical twist, replace berries with mango or pineapple.
• Storage: Best consumed fresh, but if you need to store it, keep in an airtight container in the fridge for up to 24 hours. Shake or stir before drinking as separation might occur.

• A sharp knife
• A large bowl
• A spoon or wooden spoon

1. Prepare Your Workspace:
   • Place a large bowl in your sink or on a countertop where you can manage any juice splashes. This will help contain the mess.
2. Cut Off the Top:
   • With a sharp knife, slice off the crown (the top part where the stem was) of the pomegranate. Cut about 1/2 inch deep to expose the seeds inside.
3. Score the Skin:
   • Look for the natural sections or ridges on the pomegranate. These are white pith lines that divide the fruit into sections. Make shallow cuts along these lines from the top to the bottom, but only cut through the outer skin and a bit into the white pith, not all the way through to the seeds. You'll typically make 5-6 cuts.
4. Break Apart:
   • Gently pull the pomegranate apart along the cuts you've made. If it doesn't separate easily, you can widen the cuts slightly.

1. Remove Seeds (Method 1 - Water Method):
   • Fill the bowl with water. Submerge one section of the pomegranate in the water and start breaking it apart with your hands. The seeds will sink to the bottom, while the white pith will float. This method reduces juice splatter and makes separating the seeds easier. After loosening all the seeds, skim off the floating pith and strain out the water to collect your seeds.
   
   
   Alternative Method (Method 2 - Tapping Method):
   • If you're not using water, hold one section of the pomegranate cut-side down over the bowl and use a spoon or the back of a wooden spoon to tap firmly on the back of the fruit. The seeds will start to fall out into the bowl. Rotate the section as you tap until all or most seeds are dislodged.
2. Clean Up:
   • If you've used the water method, you'll have less to clean up. Otherwise, quickly dispose of the skins and pith. Wash any juice off your hands and tools immediately to avoid staining.

• Wear an apron or old clothes since pomegranate juice can stain.
• Use a sharp knife for cleaner cuts through the tough skin.
• Do this task in the sink if possible, for easy cleanup of any juice or bits.
• Save the juice: If you get juice in your bowl, don't throw it away. It's delicious and nutritious; you can drink it, use it in recipes, or freeze it for later.

As the air turns crisp and the humidity drops, your skin might crave some extra care. Here's a soothing recipe from traditional Chinese medicine (TCM) that harnesses the natural benefits of pears for hydration and nourishment making it the perfect glow food.

1. Pears:
   • Hydration: Pears have a high water content, which helps in hydrating the skin from within.
   • Vitamins: They contain vitamins C and K, which are essential for skin health. Vitamin C is involved in collagen production, which helps maintain skin elasticity and youthfulness. Vitamin K can help in reducing dark circles and healing bruises.
   • Antioxidants: Pears have antioxidant properties that combat free radicals, potentially reducing skin aging.
2. Goji Berries:
   • Antioxidants: They are rich in antioxidants, particularly carotenoids like zeaxanthin, which protect the skin from UV light and environmental stressors.
   • Vitamin A: Good for skin repair and helps in keeping the skin soft and reducing wrinkles.
   • Amino Acids: These can aid in hydration and improve skin complexion.
3. Jujubes (Red Dates):
   • Blood Circulation: They are known in Traditional Chinese Medicine (TCM) for enriching and replenishing blood, which can lead to better skin health by improving circulation and thus the nourishment of skin cells.
   • Anti-inflammatory: Jujubes have anti-inflammatory properties that can help in reducing skin redness and swelling.
4. Cinnamon:
   • Blood Sugar Regulation: By helping regulate blood sugar, cinnamon can indirectly benefit skin health since high blood sugar levels can lead to skin issues like acne or dullness.
   • Antimicrobial: Cinnamon has antimicrobial properties, which could help with skin infections or acne.
   • Circulation: It can stimulate blood flow to the skin, giving a warm glow.
5. Honey:
   • Moisturizing: Honey is a natural humectant, meaning it helps to retain moisture in the skin.
   • Antibacterial: Its antibacterial properties make it excellent for acne prevention and treatment.
   • Healing: Honey has wound-healing properties, which can be beneficial for skin regeneration and repair.

When these ingredients are combined in a soup:

• Synergy: The combination works synergistically to enhance skin hydration, improve elasticity, provide antioxidant protection, and promote healing and rejuvenation.
• Digestion: Cooking these ingredients together, especially the pears, makes the nutrients more bioavailable and easier to digest, allowing your body to absorb the skin-benefiting nutrients more effectively.
• Warming Effects: In TCM, many of these ingredients are considered 'warming,' which doesn't necessarily mean they raise body temperature but rather they promote circulation and health in a way that can lead to radiant skin.

The holistic approach of this soup not only targets skin health but also contributes to overall well-being, which in turn reflects on your skin's appearance. Remember, while these foods have beneficial properties, skin health is also significantly influenced by overall diet, hydration, sleep, and skincare routine.

Ingredients:

• 1 Asian pear, for its cooling and lung-nourishing properties
• 3 jujube dates, to enrich the blood and alleviate stress
• A small handful of goji berries, for a radiant complexion and immune support

 How To:

1. Prepare the Ingredients: Wash the pear thoroughly, then cut it into quarters or smaller pieces, removing the core if desired. There's no need to peel the pear as the skin adds to the nutritional value.
2. Cooking:
   • Place the pear pieces, jujube dates, and goji berries into a pot.
   • Add enough water to cover the ingredients.
   • Bring to a boil, then reduce the heat to simmer for about 15 minutes. Cooking the pear makes it gentler on your digestive system.
   • Optional cinnamon sticks
3. Finishing Touches:
   • Once cooked, you can lightly sweeten the soup with a drizzle of honey for taste. Add just a pinch of salt to enhance the flavors.
4. Serve:
   • Enjoy warm. You can eat all the solid ingredients along with the flavorful broth.

This recipe not only celebrates the flavors of fall but also incorporates ingredients known for their skin health benefits, making it a delicious way to nourish your skin from the inside out.

Ingredients:

• 2 tablespoons of olive oil (rich in antioxidants, especially vitamin E, which helps in skin repair)
• 1 medium butternut squash, peeled, seeded, and cubed (high in beta-carotene, which is converted to vitamin A, essential for skin health)
• 2 medium carrots, sliced (loaded with vitamin A, which supports skin cell production)
• 1 large sweet potato, peeled and cubed (rich in vitamin C, which helps in collagen production)
• 1 leek, white and light green parts, chopped (contains flavonoids that can reduce inflammation)
• 2 cloves garlic, minced (anti-inflammatory and antimicrobial properties)
• 1 apple, peeled, cored, and chopped (provides vitamin C and fiber)
• 4 cups vegetable broth (hydrating and can be made with skin-friendly herbs like parsley)
• 1 teaspoon fresh thyme leaves (antioxidant properties)
• 1/2 teaspoon ground turmeric (anti-inflammatory and may improve skin health)
• Salt and pepper to taste
• 1/2 cup coconut milk or yogurt for serving (optional, but provides healthy fats that can benefit skin hydration)

Instructions:

1. Prepare the Vegetables: Start by prepping all your vegetables. The butternut squash, sweet potato, and carrots should be cut into uniform pieces to ensure even cooking.
   
   
2. Sauté: In a large pot, heat the olive oil over medium heat. Add the chopped leek and sauté until it begins to soften, about 3-4 minutes. Add the garlic and cook for another minute until fragrant.
   
   
3. Add Veggies and Herbs: Stir in the butternut squash, carrots, sweet potato, and apple. Add the thyme and turmeric, stirring well to coat all the vegetables with the spices.
   
   
4. Simmer: Pour in the vegetable broth, ensuring it covers the vegetables. Bring to a boil, then reduce the heat to a simmer. Cover and let it cook for about 20-25 minutes, or until all vegetables are tender.
   
   
5. Blend: Once cooked, use an immersion blender or carefully transfer the soup to a blender to puree until smooth. If you prefer a chunkier texture, you can blend only part of the soup.
   
   
6. Season and Serve: Return the soup to the pot if you've removed it for blending. Season with salt and pepper to taste. If you're using coconut milk or yogurt, you can swirl it in now or serve it as a topping.
   
   
7. Garnish: Optionally, garnish with a few fresh thyme leaves or a drizzle of olive oil for an extra touch of flavor and nutrition.
   
   

Serving Suggestion: This soup can be enjoyed with a slice of whole-grain bread for added fiber, or you could sprinkle some chia or pumpkin seed on top for an extra boost of omega-3 fatty acids, which are excellent for skin health. 

Why It's Good for Your Skin: This soup is packed with vitamins A and C, which are crucial for skin repair and collagen production. The antioxidants from the vegetables help combat free radical damage, and the healthy fats from olive oil and optional coconut milk/yogurt aid in maintaining skin hydration. Plus, the anti-inflammatory properties of ingredients like garlic, turmeric, and leeks can help reduce skin inflammation, making this not just a tasty fall dish but a skin-loving meal. Enjoy this Autumn Harvest Skin Glow Soup to keep your skin radiant through the cooler months!

Love + Eat Well!

The Skincare Chef current go-to breakfast 👩🏻‍🍳
*all organic

Ingredients:
1 cup grass fed yoghurt
1 tbl almond butter
1 tsp cinnamon
1 tbl flax seed oil
1 tsp vanilla extract
1 tbl maple syrup
Chopped apples
Blueberries
Unsweetened coconut shreds
Flax seed

How to:
Mix first 6 ingredients then top with the last 4. Enjoy!

Flax Seed Skin Benefits:
- Rich in omega-3 fatty acids, which can help maintain skin hydration and elasticity.
- Contains antioxidants that may help fight against free radicals and reduce signs of aging.
- Flax seeds are high in lignans, which possess anti-inflammatory properties, potentially soothing irritated skin.
- The high fiber content aids in detoxification, promoting clearer skin.
- Consumption or application of flaxseed oil may alleviate symptoms of certain skin conditions like eczema and psoriasis.

Let us know if you try it!

Love + Eat Well

 Looking for the best curried tuna salad recipe? Look no further! Our delicious and flavorful recipe will have your taste buds dancing with joy. Give it a try and let us know what you think!

If you are into meal prepping this Mediterranean Jar Salad is for you! Can be made ahead and stored in the fridge 4-5 days no problem. Stays crunchy and delicious until ready to nosh on. We typically pour over arugula and make a meal of it for two of us. You can even add chicken if you like! I love all the fresh raw crunchy colorful veggies in this jar meal. Play around with the amounts to your liking

Grab your mason jar and lets get layering:)

INGREDIENTS: *all organic

Cucumber

Cherry Tomatoes

Red, Orange or Yellow Pepper

Red Onion

Chickpeas

Kalamata Olives

Feta

DRESSING:

1 small clove garlic chopped fine

1/4 tsp dried oregano

1/4 tsp dried basil

1 tsp dijon mustard

1/4 cup red wine vinegar

1/4 cup EVOO

Squeeze lemon juice

S+P

HOW TO:

Add all the dressing ingredients to your jar and give a good shake. Next layer in your cucumber, tomato, pepper, onion, chickpeas, olives, feta. Place air tight lid on and stash in the fridge.

ENJOY!