Summer's Skin-Protecting Supplement (& Giveaway)

antioxidant-sun-protection.PNG

[UPDATE: Giveaway closed. Congratulations to Taylor Callahan, winner via Instagram!]

Want to know one of my top summer skin secrets this year? I’ve been adding astaxanthin and its super potent UV defense benefits to my summer skin protection arsenal, in addition to my other favorite sun protective foods and mineral sunscreens. Astaxanthin (as-ta-zan-thin) is a mega powerful antioxidant to have in your diet for UV defense. The antioxidant levels of this deep red carotenoid pigment are actually among the most potent found in nature. While it doesn’t block UV rays, astaxanthin helps protect against UV-induced cell death, meaning that less damage accumulates in your skin whenever you’re exposed to the sun. One study show that after taking 4mg of astaxanthin every day for two weeks, about 20% more UV exposure was needed to create skin redness.

Astaxanthin-uv-defense.JPG

Regardless of the season, astaxanthin supports youthful skin tone, texture, elasticity, and moisture levels. It neutralizes free radicals, protecting from oxidative damage that speeds up aging, and provides excellent nutrition for healthy eye and vision function.

You’ll find astaxanthin in wild sockeye salmon, shrimp, red trout, lobster, and crab, many of which feed on astaxanthin-packed microalgae. The whole food astaxanthin supplement I’ve been using from Pure Synergy contains organic red freshwater algae to deliver 6mg of astaxanthin in each capsule. (60 of these whole food capsules are $30.) It’s one I’ll be taking all summer long as I soak up the healing benefits of the sun!

To celebrate the arrival of summer, I’ve partnered with Pure Synergy to give away a bottle of this SuperPure Astaxanthin and a signed copy of Eat Pretty Every Day, which has a page of beauty inspiration for every day of the summer (and the rest of the year!). Leave a comment on this post or like and comment on my Instagram or Facebook posts by the end of the day on Sunday, June 23rd to enter to win this pair of summer essentials. [GIVEAWAY CLOSED]

The Eat Pretty Formula for Easy Packed Lunches

easy-packed-lunch-eat-pretty.jpg

For some of us, the arrival of fall means a return to the lunchtime grind. For others, that lunchtime grind goes on Mon-Fri, 365 days a year, making it easy to lose steam and creativity. Whether you’re packing lunches for your school-aged children or yourself, getting confident with a basic, Eat Pretty-approved formula for the meal you assemble is a key jumping off point for (no exaggeration) thousands of lunchbox variations. Once you know the formula, you can get creative and listen to your body, knowing that there’s pretty much no way to mess up! And heads up: this is essentially the formula I use for every meal, every day, and one that has helped me to rebalance my hormones, find my healthiest weight, and enable my skin to glow. It’s also helped so many of my clients to do the same. So, here we go!

My Eat Pretty-Approved Lunch Formula

Ready to make lunch?

Here’s the formula: veggies + protein + healthy fat + bonus foods.

No question, more than half of your plate (or lunchbox) should be colorful, antioxidant-packed veggies. Roast them, steam them, eat them raw, dice them, spiralize them— it doesn't matter what form they come in. This part of your meal is super nutrient-dense, delivering fiber and phytochemicals that keep you glowing. Rotate these ingredients according to color, season, and/or cravings.

+

Your lunchbox also needs protein. It can be plant-based or clean animal-based, depending on your body and your preferred diet. Aim for at least 10-15 grams of protein to help you feel full, burn food slowly for sustained energy, and deliver the building blocks of skin, hair and nails that is essential to your body.

+

Now make sure that your lunchbox has some form of healthy fat. Fat nourishes strong cell membranes (locking in youthful moisture), and is an essential building block of your hormones (hello, better moods and clear skin). Think avocado, raw seeds or nuts, a drizzle of olive oil or a healthy fat-rich dressing.

+

As a bonus, you can add something special that brings it all together and makes the benefits even more amazing, like fermented pickles or sauerkraut, dulse flakes, gomasio (check out the recipe in Eat Pretty Every Day), nutritional yeast, etc. If you’re packing lunch for kids or you’re going to be in a crowded place where you want to make sure your lunch doesn’t stink too much, leave out the smelly stuff. But this category can be an important bonus on days when you want to feel and look extra amazing. And if you know your goal is to eat more fermented foods every day for better skin and overall health, pack some in your lunch!

If you’ve used the Eat Pretty, Live Well journal, you already know what an Eat Pretty plate looks like. If not, here’s the visual:

eat-pretty-plate

Your Lunch Style

I find that everyone has unique preferences when it comes to lunch style (hello, bioindividuality). I prefer a salad to a sandwich. During the warmer months, I prefer greens over grains as the base of my lunch, but as fall and winter arrive I turn to grains and warm lunches that need to be reheated. What’s your style?

Foundations (start with these and then pile ingredients on top)

  • Greens

  • Quinoa, buckwheat or other GF grains

  • Shredded brussels sprouts

  • Beans

  • GF pasta— try chickpea or lentil pasta for extra protein

  • Lentils

Colorful Veggie Examples

  • Any roasted veggies you have on hand (I love broccoli, cauliflower, butternut squash, carrots)

  • Cooked beets

  • Chopped raw peppers

  • Tomatoes

  • Cucumbers

  • Radishes

  • Steamed green beans

  • Cooled cooked potatoes- white or sweet potatoes

  • So many more!

Clean Protein Examples

  • Hard-cooked pastured eggs

  • Wild salmon

  • Beans- lentils, chickpeas, kidney beans, black beans are all amazing

  • Shelled hemp seeds

  • BPA-free cans of wild salmon, sardines, naturally smoked oysters (I like the Crown Prince brand for sardines and oysters)

  • Clean animal proteins that fit your diet

  • Quinoa

  • Plant-based protein powder 

Healthy Fat Examples

  • Avocado

  • Raw seeds and nuts

  • Hemp seeds

  • Olives

  • Dressings (see below)

Dressing and Sauce Ideas:

  • Turmeric dressing

  • Classic Balsamic

  • ACV dressing

  • Green goddess dressing

  • Romesco- red pepper and almond, parsley

  • Lemon and olive oil

  • Persillade

  • Chimichurri

  • Olive tapenade

  • Pesto

Bonus Food Examples:

  • Fermented pickles

  • Kraut

  • Raw seeds and nuts

  • Gomasio

  • Dulse flakes

  • Nutritional yeast

 A few past recipes that fit the bill:

Seeing Beauty Salad

Chopped Chickpea-Kraut Salad

 Miso Broccoli Lentil Salad

Notes for success:

Keep track.

Along the way, you’re going to find meal combinations that you love (and some you don’t). Make sure you write down the combinations that are winners to your body and your palate. I keep a list on my fridge of meals that I want to remember because inevitably when it’s time to grocery shop my brain draws a blank. As the seasons change, it’s also easy to forget meals that you aren’t cooking because ingredients are not in season. So next time fall rolls back around, you’ll remember exactly what meal you loved to cook with your butternut squash, figs, pumpkin, etc.

Shift your mindset: Instead of ‘I have to,’ choose ‘I get to!’

This is big- changing the way you approach making lunches can make all the difference. Instead of “Packing my lunch is exhausting. I’m too busy to do this for myself. I don’t have time.”

Vs.

Think: “Cooking is empowering, strengthening, even a rebellious act to some degree. I can make a little time. A little investment can change the way I feel day to day, and the trajectory of my health and appearance.”

So, what’s for lunch today?

Eat Pretty in College

eat-pretty-in-college.png

You know your college years require hard work and diligence to achieve the grades, and goals, that you want. But what about your college skin goals? Sometimes eating pretty from your dorm room seems to require as much effort as your studies!

Each fall, I get a new crop of clients who want to build a beauty routine that supports radiant skin from within— but they’re feeling seriously challenged by the college status quo. Cafeteria food, parties & late nights, lack of kitchen access and fresh food on hand when they want it, and stress in general present major challenges that are sometimes unique— or at least heightened— in this phase of your life.

If you’re in college, grad school, or heading there soon, I’ve assembled some of the most important items and tips that you need to boost the beauty nutrition in your life. Whether you want to clear your skin, amp up your glow, balance your hormones, or just improve your energy, mood, and overall well-being, this guide will help you focus your efforts. Wishing you a beautiful college experience!

x Jolene

Stock these basics in your dorm room:

No refrigeration needed:

  • Plant-based protein powder (great go-to when you need to make a quick smoothie)
  • Spices (cinnamon, turmeric, ginger)
  • Teas (a selection for wake up and wind down)
  • Greens powder (when you can’t get fresh greens)

Refrigerate if possible (though these can also be stored at room temperature):

  • Lemons (for AM lemon water)
  • Avocados (have 1/2 as a filling snack; add to salads, grain bowls and smoothies)
  • Shelled hemp seeds (excellent source of protein and healthy fats)
  • Raw nuts and seeds (pair with fruit for snacks)
  • Probiotics

Helpful Gadgets and Appliances:

  • Bullet blender like the Nutribullet
  • Electric kettle (to make a cup of tea, a bowl of oatmeal, warm lemon water, etc.)
  • Microfridge (it’s a college staple, great for storing fresh food)
  • Small knife and cutting board (something easy to clean and store)

— I also recommend taking your Eat Pretty, Live Well journal with you to school— journal a few days of food every now and then to keep yourself on target, and use the trackers and lists inside to set and reach your healthy skin goals. It really keeps you mindful!

Jolene's nutrition tips for gorgeous skin at school:

Don’t skip breakfast! Make a simple smoothie that includes protein, healthy fat and as much fresh food (veggies and/or a small amount of fruit). A basic example is unsweetened coconut milk with plant-based protein powder, greens powder, and organic berries.

Keep healthy snacks on hand. These are essential when you’re up studying late at night, if you missed a meal, or even to satisfy hunger in a healthy way before a party. Try to include protein and healthy fat in your snacks as much as you can— think an apple + almond butter, a wedge of avocado sprinkled with hemp seeds and spices, or chia pudding.

Make mealtime relaxed and fun. Try not to eat while you’re stressed or studying. Eat with a group of friends who make you feel relaxed, or find a quiet spot where you can enjoy your food and engage your senses so you digest well and feel yourself become full.

Don’t stress too much about Beauty Betrayers. In general, if you keep your beauty nutrition on track, you won’t be greatly affected by splurges that are a normal part of college life. But if you’re partying all the time and ignoring your body’s needs for fresh, colorful, whole foods, you’ll see the difference in the mirror. This is a great time to learn how to get yourself and your skin back in balance with nutrition and self-care if you indulge too much.

Have a cafeteria plan. I believe that there’s at least some good in every school cafeteria— you just have to find it, or ask for it. Maybe there’s a great salad bar, a smoothie station that lets you customize your blend, or an epic selection of fresh fruit. If it’s not obvious, go out of your way and ask, politely, if your cafeteria can provide some staples like a varied selection of grains (quinoa, millet, buckwheat) instead of just white rice; or ask if the taco bar can be stocked with collard greens and lettuce leaves in addition to processed flour tortillas. There are always healthy upgrades to be made, most of them are simple, and there are probably lots of other students who will benefit from them too!

Don't depend too much on caffeine. Try and energize your body in other ways— with a good night's sleep, meals that burn slowly and keep your blood sugar stable, and adaptogens that improve your stress response and boost your energy naturally (like maca, ashwaganda and tulsi). Caffeine takes a toll on your skin and robs your body of essential nutrients, so try to make it a tool you use strategically, rather than an everyday essential.

Drink smart. The truth is that alcohol affects your skin— and not in a good way. If you’re going to drink and you want to prevent skin issues, moderation is the key, the same way you would moderate sugar. Here’s how to support healthy skin when you’re drinking—

  1. Before drinking, have a balanced meal with protein, healthy fats, and veggies. This will lessen the glycemic response of the sugar in your body.
  2. While you’re drinking, drink plenty of water and eat something if you can (again, lowering that glycemic response).
  3. After drinking (later that day or the next morning), take a multivitamin, drink coconut water or electrolyte water to replenish fluids and nutrients lost, and have another balanced, antioxidant-rich meal. A green smoothie is a great way to replenish lost nutrients!

Establish a self-care routine now. College is super fun, but at times, it’s also super stressful. This is a great time in your life to practice managing stress in a healthy way. Make a list of beautifying practices that help you relax— think meditation, your favorite workout, a long walk, dancing to music you love, an evening of movies and facials with your roommates; whatever chills you out in a healthy way— and put them on repeat.

What strategies have kept your skin glowing at college? I'd love to hear what's working best for you and how you've adapted your beauty nutrition essentials to fit your dorm room!

Comment or email me at jolene@beautyiswellness.com.

Books background image by Abhi Sharma. Used with Creative Commons permission.

Summer-Ready, from the Inside Out

Got summer on your mind? I certainly did when I shared some of my favorite beauty nutrition-focused summer beauty prep tips with Anthropologie. Check out my summer-ready tips for inspiration, and don't miss the accompanying lineup of beautifying recipes (including a peek at a favorite recipe from Eat Pretty Every Day) to get your beautiful self ready for the season ahead. 

Here's what you'll find:

Eat Pretty: A Summer Detox Guide

Spring Detox Recipes

Many thanks to the incomparable Anthropologie for sharing my pre-summer inspiration, and letting me play dress up at their offices! Here's an outtake from our shoot:

PS THIS is the lovely jumpsuit I got to wear from the Anthro collection.

Images courtesy Anthropologie.

Beauty Is Wellness, In Depth: Collagen

collagen-foods

Eat Pretty, In Depth is a new long-form feature that takes a deep dive into a topic that's important for your beauty and health. If there's a subject you'd like me to explore in depth in the future, contact me at jolene@beautyiswellness.com.

Collagen & Your Beauty

There’s a collagen craze that’s been building in the beauty world for the past several years, and, in all honesty, it’s not something I’ve been too eager to jump on board with. For one, the word collagen is one I associate with images of unnaturally plumped lips or skin, and animal parts that make me squeamish. And collagen shots, gummies, hot chocolate, and tons of other sweet collagen drinks have totally turned me off too. But the truth is that there’s way more to collagen than injectables and collagen-fortified junk food. And more reasons to consider it than just its skin benefits. Let’s explore.

Collagen is an incredibly important and abundant protein in your body; you'll find it in your skin, muscles, tendons, bones, nails, teeth— even blood vessels. The middle layer of your skin, the one that makes up your skin’s bulk and gives strength to that gorgeous outer layer you see, is primarily made up of collagen. There’s no question, you definitely want this stuff in your body as you age! However, as with most great things, we make less of it as the years pass by.

When collagen starts to degrade (due to natural aging, a diet that's not beauty-friendly, stress, smoking, UV damage and general free radical overload), the skin loses its support and strength— and wrinkles, sagging skin, and loss of volume happens. To mask this trend, you could get a temporary injection of collagen into trouble areas (or use it to plump up lips, cheeks, etc.), but there are risks to that route. You could also opt for LED light treatments to stimulate new collagen production, though these treatments can be costly and they work best with continued use. Collagen supplementation in your diet plays the long game by slowing collagen loss and rebuilding collagen to maintain a youthful complexion, at a much more affordable cost, with benefits beyond skin appearance. I’ve been experimenting with collagen and am seeing skin that looks a bit more hydrated (and I’m actually using less facial oil and moisturizer), and I’ve heard raves from clients and friends who added collagen to their diets and saw healthier-looking skin. From what I can tell, those who see the biggest results already have dry skin, or skin that’s showing early wrinkles. Many of the studies done on collagen show a greater improvement in older women, some post-menopausal, with skin that’s on the dry side; so if you fit into any of these categories, you may stand to benefit the most from adding collagen to your body!

So, what/how/when to supplement collagen? Should we reach for that collagen candy after all? How about collagen pills? Powders?

What to look for— a collagen peptide or hydrolyzed collagen formula, and a high-quality source that aligns with your diet.
— Jolene Hart

You have a LOT of choices when it comes to adding collagen into your diet. I have no doubt that these choices will continue to expand rapidly in the years ahead. Just know that some sources of collagen are more proven to be effective than others. At the moment, there’s good evidence that collagen peptides (basically just small proteins that contain a few specific amino acids) improve skin hydration and increase the water absorption capacity of the skin (both of which can lead to a significant visible difference in skin, since better hydrated skin often means plumped, less visible wrinkles), as well as improve skin elasticity. You can readily find collagen peptides in powder form, making it easy to add to smoothies and other foods. Collagen may also improve the appearance of your skin by reducing the depth of visible wrinkles, which is quite exciting for a big range of ages.

Collagen Choices

If you’re an omnivore, you can choose from collagen peptides sourced from cow, pig, fish, eggs, or chicken. Bovine collagen seems to be the easiest to come by in products on the market today, followed by chicken and fish. Full disclosure: I personally don't eat red meat or pork, and haven’t for 25+ years, so bovine or porcine collagen is not something I desire to add into my diet. I haven’t tried these types of collagen to speak to their effects. However, studies done on several of these collagen types are compelling (usually results showing after 4 to 8 weeks of supplementation). Both Verisol, a brand of bovine and porcine collagen, and BioCell, a brand of chicken collagen, are well-studied for their positive skin effects. The brands Vital Proteins and NeoCell offer some of the highest quality collagen peptide powders on the market.

Marine collagen peptides easily penetrate the gastrointestinal wall and through blood circulation are mainly deposited in the skin.
— Jan 2016 study in Oxidative Medicine and Cellular Longevity

Lately I’ve been experimenting with marine collagen peptides, as much of the research I’ve found was done with marine collagen and shows that it is quite bioavailable (it appears even more so than bovine or porcine collagen), and is type I collagen, which is the type found abundantly in the skin. I’m a fish-eater, so I feel comfortable with this source. Again, it’s a personal thing. Food is a personal thing. I encourage you to always be very personal with your food choices, and to choose what nourishes and makes you feel best.

Beyond the promise of improved skin hydration and less noticeable wrinkles, one of the benefits that has led me to incorporate collagen into my diet is its ability to heal and seal the gut lining, which is a need that many of us (especially those with skin issues) have. Any food that supports digestive health is a major beauty food in my eyes! For additional gut benefits, bone broth delivers collagen and an array of health-supporting nutrients, and is worth a look if gut health and nourishment is your primary concern. Organic chicken broth is something I have chosen to put into my diet now and then postpartum, and it’s a fantastic source of collagen and beauty minerals that nourish your skin and heal your gut, if needed. Other collagen benefits that have been studied or are being researched include nail and hair strengthening, reducing cellulite, as well as reducing joint pain.

Sadly, collagen does not exist in plants, so there’s no comparable vegan or vegetarian collagen alternative to collagen peptides and bone broth, even though I’ve heard recipes like ‘vegan bone broth’ being touted. I think the idea of vegan bone broth is a great one, as broth is an incredibly nutrient-dense, healing food, but it’s not actually not ‘bone’ broth so choosing it for collagen-building will not yield the same results. For vegans who want to build and preserve collagen, I recommend eating plenty of collagen-building nutrients (see below) from whole foods, filling your plate with antioxidant-rich foods to fight free radical damage to collagen, and cutting down on inflammatory foods like sugar that break down collagen prematurely (this approach is helpful to anyone). There are also a few plant-based collagen-building supplements on the market; like this vegan and gluten-free supplement from Reservage that combines several components of collagen, including vitamin C, amino acids and silica, that may be of interest to vegans and vegetarians.

How Much Collagen do I Need?

One other thing to note about collagen supplementation is serving size. If you’re using collagen, or you intend to, check out how many grams you’re getting in each serving. 2.5 to 5 grams of collagen is a dose range that has been studied often and shown to produce results, whereas I find that brands routinely offer you scoops in the 5 to 15 gram range, and often recommend you taken them multiple times a day. Basically, you can buy a really high-quality collagen product and stretch your money by dialing down the daily serving size— and still see results. Also note that collagen is high in protein, so it may be helpful if you’re looking for beauty-friendly protein sources to add to your diet, and you may also want to cut down slightly on other protein in a smoothie, for example, if you’re going to be adding protein from collagen.

2500 mg of collagen peptides daily increase skin procollagen by 65% and elastin by 18% over an 8-week period.
— 2014 study on Verisol collagen

Another exciting thing to note is that some of the studies done on collagen supplementation show that some of the skin benefits like elasticity and moisture continue for weeks after stopping the collagen supplement. Basically, this could indicate that you’re making a real change to your skin because you’re providing your body with the building blocks it needs to make more, or better, collagen than you were before.

 

Collagen Supportive Nutrition

Regardless of your chosen diet, it helps to fill your meals with components of collagen (like high-quality protein, silicon, sulfur) and the beauty nutrients that support collagen production (like vitamin C and zinc). Here's where to find them:

  • Vitamin C. (strawberries, leafy greens, broccoli, Brussels sprouts, colorful raw peppers, citrus, kiwi) An essential cofactor in collagen synthesis.
  • Protein. Specifically the amino acids glycine, lysine and proline (pastured eggs, bone broth, legumes). Other top beauty proteins come from plant sources like quinoa, sea vegetables, raw nuts and seeds, hemp and pea protein, lentils and tempeh, as well as animal sources like wild salmon and sardines.
  • Vitamin A. Key for collagen regeneration. (Leafy greens, sweet potatoes, pumpkin, carrots, pastured eggs)
  • Lycopene. Supports collagen synthesis. (Tomatoes, watermelon, red peppers, sweet potatoes)
  • Sulfur. An important component of collagen. (Arugula, garlic, cabbage, pastured eggs, and radishes)
  • Silicon. Collagen contains lots of silicon. (Cucumbers, celery, radishes, red cabbage)
  • Zinc. Essential to the collagen formation process. (Pumpkin seeds, cashews and oysters)
  • Manganese. Required for collagen production. (Hazelnuts, teff, amaranth, black and white beans)
  • Copper. Helps develop collagen. (Sunflower seeds, oysters, shiitake mushrooms, almonds, lentils, asparagus)
  • Anthocyanidins. Bioflavonoids that protect and strengthen collagen. (Blueberries, cranberries, raspberries, eggplant, red cabbage, red onions)
  • Omega-3s. Maintain healthy cell membranes. (Flax seed, chia seed, wild salmon, walnuts)
collagen-beauty-nutrition

 

*For collagen recipe inspiration, you can download the free NeoCell & Delicious Living Collagen Kitchen ebook (I contributed the delicious Blueberry Cashew Collagen Smoothie recipe!).

--GIVEAWAY--

To win a 10 g tub of Vital Proteins Marine Collagen AND a 10 g box of Vital Proteins Marine Collagen individual travel-size sticks (both sourced from wild caught red snapper) [a $97 value], Leave a comment on either this post, or my Instagram post featuring these Vital Proteins products by the end of the day on May 3rd. Winner will be chosen at random.

CONGRATULATIONS TO INSTAGRAM USER @Christiineneeeee who won the collagen giveaway!

 

References:

Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis, 2014.

The Effect of Oral Collagen Peptide Supplementation on Skin Moisture and the Dermal Collagen Network, 2015.

Effects of a Nutritional Supplement Containing Collagen Peptides on Skin Elasticity, Hydration, and Wrinkles, 2015.

Skin Antiaging and Systemic Redox Effects of Supplementation with Marine Collagen Peptides and Plant-Derived Antioxidants, 2016.

Madeleine Shaw's Beautiful Breakfast Salad

Green Eggs.png

When I heard the title of Madeleine Shaw's first cookbook—Get the Glow—I had a feeling that I would love her approach to food. And I was right. Not only does she support the beauty-from-the-inside message with mouthwatering whole food recipes—she shares her personal journey, one that transformed her food relationship and her glow along with it, so that YOU can find your glow as well.

Here's a passage from her story, about redefining her relationship with food and rediscovering that glow:

"I started eating whole foods and found I was gradually falling back in love with food, life and, most important of all, myself. My taste buds bloomed, that 4pm energy slump was eliminated, my skin began to glow, calorie counting went out the window and I beamed from ear to ear. It is amazing when you give your body what it really desires; it is the most empowering feeling."

Can't you relate?!

Today I'm thrilled to share a delicious, beautifying recipe from Madeleine's new, must-have book, Ready Steady Glow. It's packed with recipe that will help you find your glow and love your food relationship. And you absolutely can't miss Madeleine's amazing site, which is also brimming with good things to eat and inspire you.

Enjoy this delicious 'breakfast salad'— a style of eating that helps you get enough good fats, clean protein and beautifying veggies from your very first meal of the day. Try it and I guarantee you'll feel energized and satisfied!

x

Jolene

Madeleine Shaw's Beautiful Breakfast Salad

Breakfast salads are one of my favourite ways to start the day. I love mixing up my morning routine every now and then, and this dish helps me do just that. I prefer to fry my eggs in coconut oil; not only does it have a higher smoking point than regular oils but it also doesn’t denature with heat. It makes the eggs super crispy, too!

serves 2

1 tbsp coconut oil or butter

4 eggs

1 large avocado, peeled and stoned

juice of 1 lemon

50g rocket [arugula]

100g cherry tomatoes, cut in half

2 tsp chopped chives

2 tbsp good-quality pesto or leftover pesto mint

Heat the oil or butter in a frying pan over a high heat for 1 minute. Crack in the eggs, spaced apart, put a lid on the pan and cook for 1–2 minutes until the yolks are runny – or cook for a little longer if you prefer your eggs well done.

Slice the avocado and toss with the lemon juice. Arrange the rocket, tomatoes and avocado on a plate and top with the fried eggs. Scatter over the chopped chives and drizzle over the pesto to finish.

Recipe excerpted from Ready, Steady, Glow: Fast, Fresh Food Designed for Real Life with the permission of Madeleine Shaw.

Eat Pretty Every Day Sneak Preview: Gingered Purple Kraut

With Eat Pretty Every Day hitting shelves in just two weeks (!), I wanted to give you another sneak peek at some of the beautiful things that you'll find inside. I've included 24 favorite seasonal recipes in this new book, each with its own essential beauty nutrition benefits.

Today I'm sharing one of my personal beauty food staples: Gingered Purple Kraut, a probiotic-rich fermented food with just enough spice (from fresh grated ginger) and just enough tangy crunch to top any meal, and time of the day. I pair it with scrambled eggs, use it to add interest to a sandwich, and pile it on top of veggies and grains for incredible skin benefits. This recipe is part of the summer chapter of Eat Pretty Every Day, and I'm sharing it here with you first.

Fermenting is one of those kitchen skills that takes confidence—but surprisingly little skill. This recipe only has 3 ingredients! One of the most important things to remember when fermenting kraut is to keep the cabbage under the surface of the water by checking on your ferment every few days, and regularly pushing it down below the surface, or adding more brine to cover the cabbage if needed. Beyond that, just let it sit for a few weeks and do its thing. The benefits for healthy digestion are many, and you'll be so proud after developing the skill of fermenting at home.

Enjoy this Gingered Purple Kraut, and don't forget to get your copy of Eat Pretty Every Day for 364 more pages of beauty inspiration!

Skin-Boosting Side Dish: Miso Broccoli Lentil Salad

miso-broccoli-lentil

Put a beautifying spin on a classic dish, lentil salad, with this probiotic0rich version. This salad is rich in digestive health benefits from food-based probiotics that do so much to support radiant skin, good moods, energy, and our healthiest weight. The fermented miso paste that helps flavor this salad is a source of that beneficial probiotic bacteria, a daily MUST-HAVE in your beauty diet! Lentils and hemp seeds are also two of my favorite beautifying sources of protein, which your body uses as a building block of your hair, nails, and skin.  Enjoy!

Miso Broccoli Lentil Salad

Serves 4 to 6

Ingredients

  • 1 cup dried green lentils, rinsed and drained
  • 1 heaping cup steamed organic broccoli spears, cut into bite-sized pieces
  • 1/2 cup finely diced organic orange, yellow or red bell pepper
  • 2 Tbsp fresh lime juice
  • 2 tsp olive oil
  • 1/2 tsp miso paste
  • 1 clove garlic, minced
  • 1 Tbsp shelled hemp seeds

Directions

In a saucepan, bring 3 cups of water to a boil. Add the lentils and reduce heat to maintain a low simmer. Simmer until lentils are tender but not mushy, about 20 minutes. Drain and set aside to cool.

In a small bowl, whisk together lime juice, oil, miso, and garlic to make a dressing. In a serving bowl, combine lentils, broccoli, and peppers, and toss with dressing and hemp seeds. Serve warm or chilled.

Creamy Cashew Banana Mango Pudding

creamy-cashew-banana-pudding-beauty

Creamy Cashew Banana Mango Pudding

This dairy-free pudding may be the most delicious thing to pass your lips this week! It’s sweetened only with fruit (banana + mango, for tropical flavor), and incredibly creamy, thanks to beauty mineral-rich cashews that nourish your hair and skin. If you don’t have mango on hand, double the amount of ripe banana and add a bit more non-dairy milk to blend up an equally sweet and skin-friendly treat.

Serves 2 to 3

Ingredients

  • 1 cup raw cashews or cashew pieces, soaked in water for at least 4 hours, drained and rinsed
  • 1 small ripe banana (or 1/2 large banana)
  • 1 cup ripe mango chunks, plus more for serving
  • 1 to 3 Tbsp unsweetened non-dairy milk, as needed
  • unrefined salt

Directions

In a high-powered blender, combine cashews, banana, and mango until smooth and creamy, pausing frequently to scrape down the sides of the blender. Add a pinch of salt to taste, and (if needed) non-dairy milk, one Tbsp at a time, to thin the pudding. Blend once more to incorporate. If desired, top with fruit or dust with an antioxidant-rich topping like raw cacao, maca root, or cinnamon. Serve at room temperature or chilled.

For more beautifying recipes, see Eat Pretty: Nutrition for Beauty Inside & Out.

'Seeing Beauty' Salad

'Seeing Beauty' Salad

This salad combines ingredients that support eye health (beta carotene-rich carrots and vitamin C-packed zucchini, lemon, and fresh herbs) with visual beauty from a spectrum of natural colors and textures. I love using carrots of many colors, but regular orange carrots are just as beautifying!

Serves 4 to 6

Ingredients

  • 9 organic carrots, peeled
  • 3 medium organic zucchini
  • 1 heaping tsp coconut oil
  • ½ cup cilantro leaves, finely chopped
  • ½ cup parsley leaves, finely chopped
  • 2 cloves garlic, minced
  • ¼ cup olive oil
  • 2 Tbsp lemon juice
  • unrefined salt and ground black pepper
  • 1 15-oz can chickpeas, drained and rinsed

Directions

Place carrots in a large skillet and fill the bottom third with water. Bring to a boil over high heat, reduce heat and simmer about 15 minutes, or until carrots are tender when pierced with a fork. Drain and set aside to cool.

Using a vegetable peeler, peel long strips of zucchini lengthwise to create noodles (or use a spiralizer if preferred). Using the same large skillet, melt coconut oil and sauté zucchini noodles until tender but not mushy, about 5 minutes. Season lightly with salt and pepper.

In a small bowl, whisk together cilantro, parsley, garlic, oil, and lemon juice, and season with salt and pepper to taste.

When carrots have cooled enough to handle, chop into bite-sized pieces. (You may want to cut large rounds into half-moon shapes).

In a serving bowl, toss carrots, zucchini noodles, chickpeas and dressing. Serve warm or chilled.

For more beautifying recipes, see Eat Pretty: Nutrition for Beauty Inside & Out.

Recipe and images ©Jolene Hart