6 ingredient, skin-saving recipes
We all have busy lives, and eating well can slip down our list of priorities on busy evenings. But eating well is so important for your mental and physical wellbeing, and your skin will show the effects of a poor diet after a while. But don’t worry! Eating well doesn’t have to take hours and cost lots of money.
We have 2 quick, easy recipes which only require 6 ingredients and will bring your skin some much needed TLC. They are also completely plant based and full of vegetables. We hope you enjoy!
Avocado Pesto Pasta (serves 2)
This recipe requires a blender, I got a cheap one for £20 online and this works well for me. I also use it to make soup or smoothies out of leftover fresh produce and can’t imagine living without one now! This recipe is so quick and easy, and only needs 6 ingredients! Hope you enjoy!
- 1 Avocado
- Handful of basil
- Half a squeezed lemon/ splash of lemon juice
- 1 crushed garlic/ squeeze of garlic puree
- 1 teaspoon extra virgin olive oil
- 150g dry Pasta
- Salt and Pepper to taste, Chilli Flakes are optional
- Optional: Broccoli, Peas, green beans, Tomatoes
Benefits for skin
Avocado is a skin miracle worker! Packed full of antioxidants, healthy fats and vitamins, this fruit is great for your skin and your general health. Avocados contain vitamin C which helps fight inflammation, making it great at reducing acne. Vitamin C also helps prevent the breakdown of collagen and elastin, keeping the skin firm and healthy.
The lutein in avocado helps keep your skin hydrated and increases the water content of your skin, this is especially important as we go into Winter and your skin starts to feel more dry. The Biotin in Avocado can also help reduce dry skin and rashes by alleviating vitamin B deficiency.
Basil also contains lutein and is full of anti-oxidants to help reduce inflammation. Olive oil contains vitamin E which is good for tissue repaid, helping reduce the visual appearance of ageing. This can also treat inflammation, acne and dryness.
This recipe is also a great base recipe to add any seasonal or extra vegetables you have, experiment adding different vegetables to bring your skin even more goodness!
- Put the pasta on to boil in a saucepan of salted boiling water
- Blend together the avocado, basil, lemon, garlic, olive oil, salt, pepper and chilli flakes if desired.
- Add a splash of pasta water to your sauce
- Drain the pasta, return to the saucepan, add the sauce and serve
- This is really yummy on its own or enjoy with tomatoes, broccoli or any other vegetables in it.
Fahitas (serves 2)
This recipe is an all-time classic and this very basic version with only 6 ingredients is a perfect way to start incorporating the best aspects of this meal into your diet.
Experiment with adding different herbs and spices, depending on how much flavour your like in your dishes, but I recommend including paprika to give the vegetables and tofu that lovely smoky flavour.
- 1 Pepper
- ½ Onion
- 100g of Tofu
- 1 Avocado
- Chilli and other herbs or spices according to preference
Benefits for skin
Peppers are packed full of vitamins and are also a source of potassium, fiber, folate and iron. Red, orange and yellow peppers have similar health benefits and contain similar amounts of vitamin A and C.
As mentioned earlier, vitamin C is great for fighting acne and keeping skin firm. Vitamin A is helpful in supporting skin calls, healing wounds and boosting white blood cells. This is particularly important at keeping your immune system fighting fit! Green peppers have less nutritional value than the other colours but are lower in sugar.
Onions also contain vitamin A, C and E. They contain source of quercetin that helps combat free radical damages, reducing the impact of aging on your skin.
Tofu is a wonderful source of protein that can enhance the elasticity of your skin and contains vitamin E to nourish your skin.
- Preheat the oven to 180
- Cut up the onion, pepper and tofu on a chopping board.
- Mush up an avocado, feel free to add chilli, salt, lime, chopped red onion, corriandar and chopped tomato to make a guacamole.
- Fry the onion and pepper in olive oil, paprika and any other herbs and spices, add the tofu after a few minutes,
- Put the wraps in the oven for 2 minutes and continue to fry until the vegetables are soft and tofu golden.
- Serve, this can also be eaten with vegan cheese or vegan sour-cream dips if desired!
But aren’t tofu and avocado bad for the environment?
Both avocados and tofu have got a bad rep in the news for their impact on the planet. The boom in avocados has said to have caused environmental damage in regions like Michoacán because of their huge water demand and fuelling of deforestation.
Supply chains are in need of better monitoring to ensure workers’ rights are respected and there are concerns drug cartels are involved in the food chain. So we recommend opting to buy organic and fair trade avocados when possible.
The European avocado harvesting season starts in November and buying avocados from European countries can help avoid the sustainability concerns.
Worries around soy have opened up tofu to criticism as well. The global need for soy has caused widescale deforestation , biodiversity loss and soil erosion.
However, we need to remember the driving force behind the global need for soy is farming and between 80-90% of soy is fed to animals in the meat, dairy and egg industry. By following a vegetarian or vegan diet, you can cut your dietary carbon footprint by half.
So a better way to improve the environmental sustainability of your diet might be by reducing your meat and dairy intake instead of focussing on tofu or avocado!
Click here to read the accessible report produced by shrink that footprint.