Beauty Foods E-Book

Caroline Artiss

• Herausgeber: Ryland Peters & Small
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2020

Beschreibung

Always wanted thick, luscious locks or beautiful, clear skin? Beauty Foods is filled with recipes you can make at home that are designed to feed your body with all the nutrients it needs to glow. Beauty Foods offers a no-nonsense approach to eating clean for body and mind to get you looking and feeling great. YouTube sensation Caroline Artiss starts with a diagnostic glossary of Beauty Ingredients that highlights the best things to feature in your daily food regime. Did you know, for example, that eating beetroot can help prevent premature ageing? Or that the vitamin E found in hazelnuts can hydrate skin and reduce fine lines? Caroline offers a selection of fresh and inventive recipes using everyday ingredients as well as superfoods, giving advice on the beauty benefits of the ingredients. From an Avocado Smoothie to Chia Chimichurri Steak, Ancient Grain Crackers to Blueberry Crumble Pots, look no further for delicious recipes that do you good.

Leseprobe

BEAUTY FOODS

Caroline Artiss

BEAUTY FOODS

65 nutritious and delicious recipes that make you glow from the inside out

with photography by Ed Anderson

Senior designer Megan SmithCommissioning editor Stephanie MilnerHead of Production Patricia HarringtonArt director Leslie HarringtonEditorial director Julia CharlesPublisher Cindy Richards

Food stylist George DoleseFood stylist’s assistant Elisabet der NederlandenProp stylist Emma Star JensenIndexer Vanessa Bird

First published in 2016. This edition published in 2020 by Ryland Peters & Small 20–21 Jockey’s Fields, London WC1R 4BW and 341 E 116th St, New York NY 10029www.rylandpeters.com

10 9 8 7 6 5 4 3 2 1

Text copyright © Caroline Artiss 2016, 2020 Design and photographs copyright © Ryland Peters & Small 2016, 2020

eISBN: 978-1-78879-258-5 ISBN: 978-1-78879-116-8 Printed in China

A CIP record for this book is available from the British Library. US Library of Congress Cataloging-in-Publication Data has been applied for.

Notes

• Both British (Metric) and American (Imperial plus US cups) measurements are included in these recipes for convenience; however it is important to work with one set of measurements and not alternate between the two within a recipe.

• All spoon measurements are level unless otherwise specified.

• All eggs are medium (UK) or large (US), unless specified as large, in which case US extra-large should be used.

• Ovens should be preheated to the specified temperatures.

We recommend using an oven thermometer. If using a fan-assisted oven, adjust temperatures according to the manufacturer’s instructions.

• When a recipe calls for the grated zest of citrus fruit, buy unwaxed fruit and wash well before using. If you can only find treated fruit, scrub well in warm soapy water before using.

Disclaimer The views expressed in this book are those of the author but they are general views only and readers are urged to consult a relevant and qualified specialist or physician for individual advice before beginning any dietary regimen.

Contents

INTRODUCTION

BEAUTY FOODS

DRINKS

BREAKFASTS

SNACKS AND SIDES

SOUPS AND SMALL PLATES

LARGER PLATES

DESSERTS AND TREATS

INDEX

SUPPLIERS

ACKNOWLEDGMENTS

Introduction

I think from a young age I knew food was my path in life, I trained as a chef when I was 15 years old and I’ve been in the food world ever since. This first cookbook of mine is very close to my heart as it is dedicated to my mother who sadly passed away last year while I was in the middle of writing it. My mother was a top beautician who had her own successful beauty clinic called Hibiscus in Stoke Poges, England. Beauty was her passion in life and she had the healing hands and knowledge to help many people look their absolute best.

My sisters, brother and I grew up with the importance of taking care of our skin, hair, teeth and health drilled into us. My mother always believed in the more natural beauty regimes and treatments. The house was filled with the scents of lavender, tea tree and peppermint from her aromatherapy. Her Chinese-Malaysian heritage taught me so much about using food to heal certain ailments and for keeping us healthy and looking good. If we were ever sick or unwell, the ginger root would be whipped out and made into a ginger, honey and lemon tea, or a pot of chicken soup would be on the stove, which my mother told me would also keep me looking young. The cupboards were full of strange dried mushrooms and the freezer full of small dried fish which were to be used in soups and broths, stir fries and a whole assortment of dishes.

This all led me (alongside my love for food) to be more conscious of what I was eating in combination with a good daily skincare regime. As well as working as a chef, I studied for a food nutrition diploma as I was so fascinated by how the food we eat plays such a crucial part in our health, and how different ingredients play different roles in nourishing our bodies and minds.

My mother’s knowledge of the beauty field and my love for food and nutrition lead to this book being created. One thing that had the biggest impact on me when writing this book was how my mother never liked to take artificial supplements, she always said if we eat a good enough diet we get all the nutrients we need.

I too believe that if we eat healthily we can nourish our bodies with everything they need by eating the right foods. I developed the recipes in this book using a good mixture of ingredients available at your local supermarket, and some which have specific superfood qualities that you’ll most likely find at a health food store. I’m a working single mother so budget has always been something I have to think about and I didn’t want my recipes to break the bank.

My advice for using this book as part of your beauty regime is to pick a couple of recipes from each category of skin, hair and nails, digestion and so on, to get a well-balanced, all-over beauty diet. Thank you for buying this book and for using my recipes. I truly hope you enjoy making these recipes and that they help you shine from the inside out.

HOW TO USE THIS BOOK

At the side of each recipe title you’ll find an icon indicating that it will benefit your:

SKIN

HAIR AND NAILS

EYES

MUSCLES

DIGESTION

BONES AND TEETH

Beauty Foods

SKIN

The largest organ of the body; there is a wealth of research that identifies why certain nutrients are essential for keeping our skin looking healthy. All these nutrients can be found in natural foods and should be added to your plate for beauty.

Healthy skin needs fat. People who cut out all fats from their diets to encourage weight-loss will most likely suffer with dry, aged skin. Essential fatty acids like omega-3 and omega-6 help build cell membranes that keep the skin’s natural oil barrier in tact, ensuring soft, plump skin. Include ingredients with good fat content, such as coconut, olive and algae oil, oily fish, avocados, seaweed, chia seeds, flaxseeds/linseeds and nuts.

Antioxidants protect the skin. We’ve all heard of antioxidants, but what do they actually do? Well, they limit the production of free radicals, which can damage skin cells and lead to signs of early aging. They also help protect the skin from the sun’s harmful UV rays. There are many skincare products that contain added antioxidants and vitamins, but I say remember to get them straight from the source and eat them up. Antioxidants have a great anti-inflammatory effect and reducing inflammation promotes a more even skin tone, keeping acne and wrinkles at bay. Good sources of antioxidants to stock up on include black beans, black rice, green tea, dark/bittersweet chocolate,moringa powder,red grapes, baobab fruit powder, spinach, kale, artichokes and broccoli, and, of course, berries. Rather than just eating bucket-loads of blueberries to get all your antioxidants, it is far more beneficial to eat a whole range of the foods mentioned above and in the following pages. It’s really important to take a balanced approach to getting all the nutritional value from ingredients that your skin needs through your diet. I believe that is why the world is blessed with such a huge variety of foods, so that we can try different flavour combinations and still find everything we need in nature to keep our bodies feeling healthy and looking great.

Vitamins A, C and E reduce fine lines and wrinkles. Vitamin A is transformed into retinol in the body, which is essential for clear skin. Studies have shown that retinol helps to keep the skin firm by increasing the skin’s collagen production, creating healthy cells and increasing skin support substances, such as ceramides. Great sources of vitamin A are all the orange-coloured vegetables, like butternut squash, carrots and sweet potatoes, as well as beetroot/beet tops, green beans, spinach, dark cabbage and kale.

Vitamin C is essential in the production of scar tissue, blood vessels and cartilage – it is also a powerful antioxidant and helps promote collagen production. Great sources to stock up on are apples, apricots, citrus fruit, pears, kiwi, guava, papaya and mango, yellow, orange or red (bell) peppers, dark green leafy vegetables, cauliflower, Brussels sprouts, radishes and tomatoes to name just a few!

Vitamin E is a potent antioxidant that helps protect the skin from sun damage. It cannot be produced by the body, so we need to make sure we eat enough to replenish the body’s store. Good sources (that you can find easily without having to buy supplements) are tofu, almonds, hazelnuts, sunflower, pumpkin and sesame seeds, avocados, oily fish, like salmon, trout and herring, prawns/shrimp and swordfish. It is also present in spinach, kale and turnip greens, as well as wheatgerm, olive, grapeseed and sunflower oils.

INGREDIENT

CONTENT

BEAUTY BENEFIT

Açai berries

Calcium, fibre, phytochemicals, protein, vitamin A

This Amazonian blueish-purple berry is hailed for its potent level of antioxidant vitamins and phytochemicals that prevent premature aging.

Agave syrup

Fibre, iron, selenium, vitamins A, C, E and K

A natural sweetener, with a lower glycemic index (GI) than many other sugar sources. Iron supports oxygen transportation around the body and with it helps the skin to absorb nutrients from other sources.

Almonds

Calcium, copper, fibre, folate, iron, manganese, omega-3 and 6, protein, riboflavin, vitamin E

Omega-3 and omega-6 are good fats that help the skin stay soft and supple. Vitamin E protects against harmful free radicals and sun damage.

Avocados

Calcium, fibre, iron, oleic acid, protein, vitamins A, C, E and K

Vitamin E is a fat-soluble vitamin, which helps protect the skin from harmful oxidative damage to cells, and oleic acid is known for speeding up cell regeneration, healing wounds and reducing inflammation.

Basil

Manganese, omega-3, omega-6, vitamins A, C and K

The combination of manganese and vitamin K in basil is anti-bacterial and anti-fungal. It helps clear skin infections and keep skin pimple-free.

Beetroot/beets

Fibre, folate, manganese, omega-6, potassium, vitamins C

The high levels of folate in beetroot/beets stimulate the production and repair of skins cells, which helps to prevent premature aging.

Blueberries

Fibre, manganese, phytochemicals, vitamins C and K

Antioxidant-rich and a great source of anthocyanins (giving the blue pigmentation), blueberries help fight free-radical damage to cells, which keeps skin firm. The vitamin C helps to produce collagen for plump skin.

Brazil nuts

Calcium, copper, magnesium, omega-6, selenium, thiamin, vitamin E

Native to South America, these tasty nuts are full of skin-boosting goodness. Selenium helps skin to glow by speeding up the cell turnover process and vitamin E helps to protect skin from harmful UV rays.

Brussels sprouts

Omega-3, omega-6, potassium, vitamins C and K

Brussels sprouts contain high levels of nutrients, antioxidants and vitamin C, which protect skin from free radicals and produce collagen.

Chillies/chiles

Capsaicin, iron, manganese, omega-6, potassium, vitamins A, B6, C and K

The active ingredient capsaicin is a thermogenic, meaning it helps the body burn fat through metabolic processes. Capsaicin is also known to help protect skin from the sun’s harmful UV rays.

Cinnamon

Calcium, iron, manganese

Used for its medicinal purposes for centuries in Asian cultures, cinnamon can help increase blood flow to the skin surface giving plumper, younger looking skin. It can also increase collagen production and helps clear skin conditions with its anti-bacterial and anti-fungal properties.

Coconut

Copper, fibre, folate, iron, manganese, omega-6, protein, vitamins B1 (thiamin) and C

Coconut flesh is low in carbohydrates and high in both fibre and medium-chain saturated fats, which keep skin hydrated and moist. It is also a plant-based protein that can be harnessed for energy.

Coconut oil

Omega-6, vitamin E

Coconut oil can be consumed orally as well as applied topically on the skin. Its fats are a good source of fuel and help to keep skin soft. The omega-6 fatty acids have disinfectant and anti-microbial properties that help to protect the skin, while the vitamin E content repairs damaged skin.

Coconut palm sugar

Carbohydrate sugars

Coconut palm sugar is a natural sugar made from the sap of the coconut plant. It has a lower glycemic index (GI) than other sugars and is more nutritious – a great sweet substitute for refined white sugar.

Cranberries

Fibre, manganese, phytochemicals, vitamins E and K

Cranberries are packed full of antioxidants that help prevent oxidation damage of cells from free radicals, and the large amounts of polyphenols and flavonoids help to repair skin damage and prevent infection.

Goji berries

Calcium, copper, iron, phytochemicals, potassium, selenium, vitamins A and C

Goji berries originate form China and are known for their powerful anti-aging effect. The high levels of antioxidants contained within them helps to protect the skin cells from damage and therefore premature aging.

Green vegetables

Fibre

We need plenty of green vegetables in our diet every day to help provide essential minerals and vitamins and to provide fibre to aid digestion and keep moving the waste out of our bodies and away from the skin surface.

Hazelnuts

Copper, fibre, folate, omega-3, omega-6, manganese, protein, vitamins B1 (thiamin), B6, C, E, K

The vitamin E in the hazelnuts, along with other good fats, helps to keep the skin hydrated and plump, soft and supple, reducing fine lines.

Hemp seeds

Iron, magnesium, omega-3, omega-6, protein, zinc

A great source of essential fatty acids, which are needed to support healthy cells and brain and nerve functions. The body cannot make its own fatty acids so we need good sources from our diet. They are known to be very good for dry skin conditions, acne and even varicose veins.

Honey

Carbohydrate sugars, iron, manganese

Honey has a wealth of skin friendly antioxidants and antibacterial compounds and enzymes. These help keep the skin clean and clear and honey can also be used to heal wounds. Raw honey is the best as it contains active phytonutrient enzymes which have potent benefits.

Lemongrass

Folate, iron, manganese, potassium

Lemongrass can help keep skin clean and clear with its host of antiseptic, antibacterial and anti-microbial properties, helping to ward off infection. Like lemon, it is also an astringent, which means it can help minimize pores, and is a natural mosquito repellant.

Lemons and limes

Citric acid, vitamins A and C

Lemons and limes are good sources of vitamins C and A that help protect skin cells from damage, keeping skin looking younger. The antibacterial, astringent properties of citric acid also helps to reduce bacteria on the skin surface and can be used topically to remove dead skin cells.

Matcha green tea

Chlorophyll, epigallocatechin gallate, iron, protein, vitamin A

Green tea is hailed for its powerful antioxidant properties and also the high level of chlorophyll (the green colour of the plant) that help the body detoxify and get rid of harmful toxins, which is crucial for clear and healthy skin. Green tea contains epigallocatechin gallate (EGCG), an antioxidant which is known to slow down the degeneration of skin cells.

Oranges

Calcium, fibre, folate, phytonutrients, potassium, vitamins A and C

Oranges are a great source of vitamin C, an antioxidant that protects skin cells from free radical damage, reduces inflammation and builds a strong immune system. Vitamin C plays a key role in the formation of collagen which is the support system of our skin.

Pistachios

Calcium, copper, fibre, iron, omega-3, omega-6, manganese, phosphorus, potassium, protein, selenium, vitamins A, B6, C, E, K

Pistachios have a high concentration of vitamin E which is excellent for keeping skin looking young. Vitamin E improves the skin’s elasticity, while the vitamin C protects the skin cells from damage.

Pomegranate

Copper, ellagic acid, fibre, folate, omega-6, potassium, protein, vitamins B6, C, E and K

Pomegranates are an anti-aging powerhouse. With high levels of antioxidants to fight the free radicals and protect and nourish skin cells, they also contain anti-aging compounds that stimulate cell regeneration.

Raw sugar

Glucose

Raw sugar is a great natural sweetener. It hasn’t been refined so still contains vitamins and minerals unlike white refined sugar which has no nutritional value. It can be used topically as an exfoliant body scrub and it is great for getting rid of dead skin cells.

Salmon

Omega-3, omega-6, phosphorus, protein, selenium, vitamins B6, B12 and C

Salmon is rich in omega-3 fatty acids which help to reduce inflammation and keep skin membrane layers hydrated, which in turn helps to keep out toxins and makes skin look plump and young.

Tomatoes

Lypocene, potassium, vitamins A, C and K

Lypocene is a natural plant chemical carotenoid that gives tomatoes their red pigmentation. It has antioxidant properties that protect the skin from harmful UV rays, and helps support skin structure by aiding the production of collagen.

HAIR AND NAILS

Always wanted thick, strong, shiny, luscious locks? Rather than buying every new hair product under the sun, it’s time to get into the kitchen.

Hair follicles are the fastest growing cells in the body, but they are also the cells that lose out if the body needs the nutrients that feed them somewhere else more important to general health. The body is incredibly clever like that, it prioritizes vitamins and minerals to be used to help the most important functions in the body, like our hearts and vital organs, before replenishing resources for hair, nails and other body parts. Sadly our hair is not considered essential for our survival, although I have some friends who beg to differ. Serious hair loss can be caused by a deficiency in nutrients, a bad diet, stress and also hereditary genes.

Hair and nails are made from protein fibres. Hair strands consist of 90 per cent protein, so they need plenty of protein to keep growing. If you don’t eat enough protein-rich foods, your body will cut off the supply to hair follicles and use the protein where it is needed for more important bodily functions. This not only stops growth but also makes hair and nails dry and brittle. Plant-based proteins such as legumes, soy products, quinoa, lentils and nuts, as well as animal products (meat, fish, cheese and eggs) should be eaten regularly.