BREAKFAST |
LUNCH |
SNACK |
DINNER |
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PHOTO: EMMA PHARAOH |
QUICK AND SIMPLE PORRIDGE
Porridge – Fibers( in oats) are important for good digestion. If you suffer from indigestion, your skin will also most likely suffer.
Prep time: 10 mins | 1 helping
Ingredients: 150 ml / 75g buckwheat flakes / oats 400 ml water 1 / 3 tsp ground cardamom or 2 cardamom pods 1 / 2 tsp ground cinnamon 3 tbsp maple syrup 1 tbsp ghee or coconut oil 1 apple 1 tbsp pumpkin seeds
Instructions: 1. Place the buckwheat flakes in a pot with 300 ml water and let draw preferably over night or at least for 5-10 minutes( use boiled water if you let the flakes draw only for a few minutes.
2. Peel and core the apple, cut it in thin slices of your preference – the smaller, the easier to eat with a spoon.
3. Add 100 ml of hot water, the cardamom( pods) and bring the mix to a boil. Cook for one minute over medium heat while stirring with a spoon.
4. Add cinnamon, maple syrup, ghee / coconut oil, the apple slices and pumpkin seeds.
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SALMON OMELLETE
Salmon and Avocado- The skin needs lots of healthy fats, such a salmon and avocado to stay elastic and shiny.
Prep time: 10 mins | 1 helping
Ingredients: 2 eggs 50 ml soya milk 3 field mushrooms 1 / 2 tsp Herbs de Provence 1 / 2 tsp ground black pepper 1 tbsp olive oil
For Serving 50g smoked salmon 1 / 2 avocado 1 / 2 tsp sea salt flakes
Instructions: 1. Mix the eggs with the milk in a bowl and whisk lightly using a fork. Slice the mushrooms thinly, add them to the bowl along with ground black pepper and Herbs de Provence.
2. Pour the olive oil into a Teflon frying pan and add the omelette mix. Fry on medium heat for a couple of minutes while making sure that the sides of the omelette don’ t burn using a wooden spatula. Frying the omelette takes about three to four minutes.
3. When slightly moist on the top and golden brown underneath, slide the omelette over to a plate and add a piece of smoked salmon on top. Also slice half an avocado and garnish the omelette with it and add some sea salt flakes.
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TOASTED SUNFLOWER SEEDS
Sunflower seeds- They contain naturally occurring healthy fats and vitamins.
Prep time: 5 mins | 2- 4 helpings
Ingredients: 100g / 200 ml sunflower seeds 4 tbsp gluten-free soy sauce
Instructions: 1. Place the seeds in a dry frying pan and roast them on high heat for 3-5 minutes while stirring. The seeds are ready when they are light brown and there is a slight nutty smell.
2. Put the seeds on a plate, let it cool and mix with 4 tablespoons soy sauce.
TO LEARN MORE ABOUT HELPINGS AND TO SEE MORE OF HER HEALTHY RECIPES, VISIT THISISHELPINGS. COM
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FAVOURITE WOK
Eat your greens- The body needs vitamins and minerals to build and repair your skin.
Prep time: 15 mins | 3 helpings
Ingredients: 2 red onions 3 garlic cloves 1 tbsp olive oil for frying 1 broccoli 100g fresh spinach 20 sugar snap peas 1 courgette( approx. 250g) 1 red bell pepper 200 ml water 1 tsp salt 1 / 2 tsp ground black pepper 1 tbsp paprika 2 avocados
Instructions: 1. Chop and fry the onion in olive oil for one minute in a frying pan.
2. Add the chopped broccoli( only the crowns), sliced red pepper, sugar snap peas cut in half, thin courgette coins, chopped spinach, 200 ml water, salt, ground black pepper and paprika. Steam the vegetables for 4 minutes.
3. Throw in finely chopped garlic one minute before turning off the heat.
4. Serve with cubed avocado, sea salt and a drizzle of olive oil.
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