In my book, Eat Beautiful, I have broken down the chapters into the four seasons to give you ideas of what to cook at each time of the year, using fresh, skin boosting ingredients that will be readily available. Spring is the time of year when the body needs to rid itself of winter toxins and get the digestion moving in order to flush everything through. This will help to “spring clean” the body and reveal brighter, fresher skin.
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Spring is a great time to start thinking about the foods you’re buying each week and update that shopping list with some seasonal heroes and banish those winter comfort foods. At this time of year, I like to avoid richer foods like red meat and dairy, and add lots of extra vegetables and green leaves, along with lighter proteins.
Here are some of my spring hero foods…
Since I was a kid I’ve never been a big fan of milk; and while it can be a nutritious addition to your diet, it’s not for everyone. Cow’s milk can also have a negative impact on skin, so for me nut milks are the obvious alternatives. Almond milk is low in fat but high in energy-giving protein and amino acids, and it contains calcium to boot.
This classic British spring vegetable is a great detoxifier to add to your spring diet. Packed with vitamins and minerals, it’s known to keep skin clear and youthful-looking, hair and nails strong, and the brain functioning properly. It’s lovely dipped in a boiled egg, too, another of my spring hero foods!
This jewel-like fruit has long been a hero food in the Middle East, and it’s the perfect addition to your spring diet. Not only is it beautiful, it also boasts plenty of anti-ageing benefits for your skin. Packed with Vitamin C, it is rich in powerful actives that help to preserve collagen and protect against free radical damage, all spelling younger-looking skin. It’s also great for aiding digestion, too.
Skin-friendly frittata with salsa verde
480 CALORIES PER SERVING
2 leeks, finely chopped
2 sweet potatoes, peeled and cut into thin strips (see tip below)
1/4 tsp ground cumin
Leaves from 8 sprigs of thyme
8 medium eggs
Small handful of flat leaf parsley, finely chopped
50g Parmesan cheese, grated
28g artichoke hearts from a jar or tin, drained and cut in half
Sea salt and black pepper
FOR THE SALSA VERDE
2 spring onions, finely chopped
2 tbsp chopped fresh flat-leaf parsley
2 tsp balsamic vinegar
Juice of 1/2 lemon
1 tsp honey
4 tbsp extra-virgin olive oil
2 tbsp chopped almonds
I often make a frittata when I have friends over – it’s a wholesome dish that always looks great and so rustic, too. It looks even better served with the bright green parsley salsa verde on top. Onions and leeks contain a type of dietary fibre that acts as a prebiotic within the body, feeding good bacteria and promoting a healthy gut, so vital for the proper absorption of nutrients from food.
- Preheat the oven to 220°C/200°C fan.
- Place all the ingredients for the salsa verde in a food processor and blend to the desired consistency.
- Melt half the butter in a large ovenproof frying pan over a medium heat. Add the leeks and garlic and cook for 5 minutes until softened, then transfer to a plate and set aside.
- Melt the remaining butter in the pan, add the sweet potatoes, cumin and thyme and cook over a medium high heat for 5-8 minutes until tender and golden. Remove the pan from the heat.
- Remove the sweet potatoes from the pan and place on kitchen paper to absorb some of the moisture.
- Place the eggs in a bowl with parsley and Parmesan and whisk together.
- Transfer the leek mixture and sweet potatoes back into the pan, add the artichoke hearts and mix. Season with salt and pepper and pour in the egg mixture.
- Place the pan in the oven and bake for 15 minutes or until firm (see tip). Divide between plates and serve with salsa verde.
- Use a mandoline or julienne peeler, if you have one, for slicing the sweet potatoes into thin strips.
- Finish off the frittata under the grill, if needed, to get it properly crispy on top.
- Reduce the calories by using coconut oil not butter.
Let me know how you get on and tag me on Instagram @wendyrowe
I love to see all of your creations!
© Wendy Rowe. All Rights Reserved.