In advising us on our quest for health, Dr. Murad often advocates looking to the pantry before looking to the medicine cabinet. His observation that, “before there was medicine, there was food,” inspired us to share some recipes made with foods that can help to support your body in its fight against breakouts. If you’re struggling with an acne breakout, or trying to stay one step ahead of your next breakout, try these “inside-out” recipes for clear, healthy, hydrated skin.
GOJI BERRI SMOOTHIE
A complexion composed of healthy cells can heal faster and is more resistant to infection. Goji berries are a great source of cellular building blocks, and for antioxidants and anti-inflammatories that can help reduce cell damage.
- 1 cup water
- 1 fresh or frozen medium banana
- 1/2 cup fresh or frozen berries (blueberries, raspberries, strawberries, etc.)
- 1/4 cup goji berries
- A little honey, maple syrup, or stevia to sweeten (optional)
- 1/2 tablespoon cacao powder or nibs (chocolate goes great with goji berries)
- 1 teaspoon coconut oil
- 1 tablespoon chia seeds or chia seed gel
- Place the ingredients into your high speed blender and blend for 30-45 seconds or until desired consistency is reached.
STRAWBERRY PISTACHIO SUMMER SALAD
The pistachios and pumpkin seeds in this recipe are high in zinc, which helps alleviate inflammation and scarring caused by an acne infection.
- 8 cups baby arugula
- 1 ½ cups fresh strawberries, diced
- ½ large avocado, diced
- ½ large cucumber, diced
- ½ cup cooked black quinoa
- ¼ cup raw shelled pistachios
- ¼ raw pepitas (pumpkin seeds)
- dressing of choice or lemon juice & olive oil
- In a large serving bowl, gently toss all salad ingredients until well combined.
- Dress with your favorite dressing or the juice of one lemon + 2 tablespoons olive oil.Serves 2.
KALE CHIPS BAKED WITH PARMESAN CHEESE
Dark, leafy greens like kale and spinach help normalize the turnover of dead skin cells to help avoid blocked pores, a key factor in acne breakouts.
- 1 bunch curly kale
- 1 tablespoon olive oil
- 2 tablespoons Parmesan cheese, grated
- Salt, to taste
- Preheat oven to 375.
- Cut kale leaves into large pieces off of their thick stems. Wash leaves and dry thoroughly.
- In a large bowl, toss kale leaves, olive oil, Parmesan cheese and salt.
- Spread kale leaves out on a cookie sheet.
- Bake for 15 minutes, or until leaves are crisp when shaken in pan.
SALMON SALAD WITH HONEY MUSTARD VINAIGRETTE
Don’t be afraid of oil! All skin types need healthy oils (like the salmon, eggs and avocado in this recipe) to keep complexions well-nourished and prevent skin from drying out and breaking out.
For the salmon:
- 4 (6 oz.) salmon fillets, deboned
- Olive oil
- Salt and pepper
- For the dressing:
- ¼ cup olive oil
- ¼ cup white wine vinegar
- 2 tbsp. low fat Greek yogurt
- 1 tbsp. honey
- 1½ tbsp. Dijon mustard
- Salt and pepper, to taste
For the salad:
- Mixed salad greens and/or lettuce (about 16 oz.)
- 4 hardboiled eggs, peeled
- 1-2 ripe avocados
- Thinly sliced red onion
- Sliced or quartered grape or cherry tomatoes
- Preheat oven to 425. Line a baking sheet with foil. Place the salmon fillets on the baking sheet skin side down. Brush top lightly with olive oil and season with salt and pepper. Bake for 12-15 minutes.
- For the salad dressing, combine oil, vinegar, yogurt, honey, and mustard in a small bowl. Whisk rapidly until well combined and emulsified. Season with salt and pepper.
- Slice the hardboiled eggs and the avocados. Plate portions of salad greens on salad plates and top with egg, avocado, tomatoes and red onion. Remove the salmon fillets from the skin and place on top of salads. Flake or slice gently. Drizzle lightly with the mustard vinaigrette. Serves 4.