Eating a diet rich in fish will put you on the fast track to good skin. This is an ideal dish to help repair signs of aging like sun damage from the inside out. Here’s a delicious recipe and deceptively easy recipe adapted from epicurious.com.
- ¼ cup capers, rinsed
- 2 ½ lb (1-inch-thick) halibut fillets
- 1 ½ large lemons, thinly sliced crosswise
- ¼ cup fresh flat-leaf parsley
- 2 cups extra-virgin olive oil
- Fresh lemon juice
1. Preheat oven to 250°F.
2. Chop half of capers and pat fish dry.
3. Sprinkle fish with 1 ½ teaspoons salt and ½ teaspoon pepper.
4. Let stand 10 minutes at room temperature.
5. Arrange half of lemon slices in 1 layer in an 8-inch square glass baking dish and arrange fish in 1 layer over lemon.
6. Top with all of capers, remaining lemon slices, and 3 tablespoons parsley, then pour oil over fish.
7. Bake in middle of oven, uncovered, until fish just flakes and is cooked through, about 1 to 1 ¼ hours.
Serve fish with some of lemon slices, capers, and oil spooned over. Sprinkle with remaining tablespoon parsley. Bon appétit!
Artichokes are one of nature’s most detoxifying foods. Packed with insoluble fiber, this spring super food is a great addition to your anti inflammatory dishes. We are especially fond of this dish adapted from allrecipes.com
- 2 large artichokes
- 4 cloves garlic
- 1 teaspoon salt
- ¾ cup olive oil
- Crushed red Chili Flake to taste
- 1 tablespoon fresh Rosemary
- 1 teaspoon salt
- ½ teaspoon black pepper
- Fill a large bowl with cold water. Squeeze the juice from one lemon wedge into the water.
- Trim the tops from the artichokes, then cut in half lengthwise and place halves into the bowl of lemon water to prevent browning.
- Add artichokes to boiling water. Cook for 15 minutes. Drain.
- Squeeze the remaining lemon wedges into a medium bowl. Stir in the olive oil, garlic, chili flake and rosemary and season with salt and pepper according to taste.
- Brush the artichokes with a coating of the garlic dip and place them on a preheated grill. Grill (or broil) the artichokes for 5- 10 minutes, basting with the dip, turning frequently, until the tips are a little charred. Serve immediately.
One of the most affordable ways to indulge in heart-healthy wild salmon is to go ‘canned’. It may be surprising, considering the cost of fresh wild salmon, but many of the canned varieties are in fact wild-sourced. Another perk of going for canned salmon? It transforms quickly into salmon burgers which are the perfect anti-inflammatory take- to-work meal (as well as mid-day Omega-3 boost). Our top pick for canned salmon is Vital Choice. Their Wild Red Alaskan Sockeye Salmon is delicious and under $6 for just over 6 oz.
- 2 tablespoons reduced-sodium soy sauce or coconut aminos
- 1 1/2 teaspoons Wasabi powder
- 1/2 teaspoon honey or raw agave syrup
- 12 oz Wild Canned Salmon
- 2 scallions, finely chopped
- 1 egg, lightly beaten
- 2 tablespoons minced peeled fresh ginger
- 1 teaspoon toasted sesame oil
1. Whisk soy sauce, wasabi powder and honey in a small bowl until smooth. Set aside.
2. Open and drain salmon. Transfer to a large bowl. Add scallions, egg, ginger and oil; mix well to combine.
3. Form the mixture into 4 patties. The mixture will be moist and loose, but holds together nicely once the first side is cooked.
3. Coat a large skillet with 1 tablespoon of olive oil and heat over medium heat for 1 minute. Add the patties and cook for 4 minutes. Turn and continue to cook until firm, about 3 minutes.
4. Spoon the reserved wasabi glaze evenly over the burgers and cook for 15 seconds more.
Asparagus contains a wide variety of skin-beautifying antioxidants, including vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese, and selenium. In addition, this much-loved vegetable may also contain a valuable amount of the antioxidant glutathione. Glutathione is one of the most studied antioxidants; it consists of three amino acids — glutamic acid, glycine, and cysteine — combined into one molecule.
One published study estimated the amount of Glutathione in fresh asparagus to average 28 milligrams per 3.5 ounces. The overall antioxidant capacity of Asparagus compares favorably to the uber-healthy cruciferous vegetables, such as cabbage and cauliflower.
Balsamic Roasted Asparagus
- 1 lb. asparagus
- 1 tablespooon good-quality olive oil
- 1 tablespoon balsamic vinegar
- ½ teaspoon kosher salt
- ½ teaspoon minced garlic
- ¼ teaspoon black pepper
- Preheat oven to 425.
- Trim ends of asparagus. Place in a flat pan.
- Drizzle with olive oil and vinegar; sprinkle with salt, garlic, and pepper, tossing to coat. Bake at 425 for 10 minutes, turning once.
Serve with your favorite lean protein and bon appétit!
What’s your favorite way to prepare asparagus?
Kale is one of the most nutritionally dense superfoods and when eaten regularly helps give skin clarity and radiance. In fact, one cup of kale contains:
- 2.5 grams of protein
- 354 percent of your RDA for vitamin A (beta-carotene)
- 89 percent of your RDA for vitamin C
- 1328 percent of your RDA for vitamin K
- 27 percent of your RDA for manganese
Kale Salad with Blueberry, Goji and Avocado
- 2 small bunches of washed kale
- 1 tablespoon extra virgin olive oil
- 1/4 cup dried goji berries (you can soak them if they’re very hard or dry)
- 1/4 cup pumpkin seeds, soaked overnight, drained
- 1 cup blueberries
- 1 medium avocado, cubed
- Sea Salt
- White Pepper
1. Remove stems and center ribs from kale. Stack leaves and thinly slice crosswise into ribbons.
2. Drizzle with oil, and sprinkle lightly with sea salt and white pepper. Using hands, massage oil and salt into kale leaves. Let stand for 5 to 10 minutes.
3. Add Goji berries, pumpkin seeds and blueberries to salad, and toss to mix.
4. Divide between individual plates, top with avocado, and serve.
Some find that Kale has somewhat of a fishy flavor. To minimize this stronger flavor, massage raw kale with olive oil and lemon juice for at least 10 minutes.
How do you like to enjoy Kale?
Coconut flour is one of the best tools in the anti-inflammatory pantry. Low-carb an low-calorie, Coconut flour works especially well in this recipe to replicate the sweet taste of pancakes. Top with walnuts, an excellent source of Omega-3 and help to encourage healthy capillary function in skin.
- 4 eggs, room temperature
- 1 cup coconut milk
- 2 teaspoons vanilla extract
- 1 tablespoon honey or a pinch of stevia
- ½ cup chopped walnuts
- ½ cup coconut flour
- 1 teaspoon baking soda
- ½ teaspoon sea salt
- ½ teaspoon cinnamon
- coconut butter or coconut oil for cooking
- Pre-heat pan or griddle over medium low heat.
- In a small bowl, In a small bowl beat eggs until frothy, about two minutes.
- Mix in milk, vanilla and honey or stevia.
- In a medium-sized bowl combine coconut flour, baking soda, and sea salt and whisk together.
- Stir wet mixture into dry until coconut flour is incorporated. Grease pan with butter or coconut oil.
- Ladle a few tablespoons of batter into pan for each pancake. Spread out slightly with the back of a spoon. The pancakes should be 2-3 inches in diameter and fairly thick. Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown. Flip and cook an additional 2-3 minutes.
- Top with chopped raw walnuts and cinnamon.
Hazelnuts, walnuts or sunflower seeds may be used in place of almonds in this delicious, heart-healthy recipe.
- ½ cup coarsely ground almonds
- 1⁄4 cup chopped fresh parsley
- 1 tablespoon grated organic lemon zest (use organic lemons;non-organic lemon rind is treated with fungicide)
- Dash of sea salt and fresh pepper
- Two 6-ounce (185-g) wild salmon skinless fillets
- 2 tablespoons extra virgin olive oil
- 4 cups mixed organic baby greens (arugula/rocket, mesclun,spinach, etc.)
- Lemon wedges
- Grind the almonds in a coffee grinder or food processor—do not overgrind and turn them into a paste.
- Mix ground almonds, parsley, grated lemon zest, salt, and pepper on plate.
- Dry the salmon; dredge salmon on both sides in the almond mixture.
- Heat the oil in a large skillet over medium heat.
- Add the salmon and cook about 5 minutes on each side, making sure that the salmon is cooked through.
- Arrange 1 cup of greens—such as spinach, or a mix of greens such as baby lettuce, arugula/rocket, turnip or mustard greens, herbs,endive, and escarole—on each of 2 plates.
- Transfer the hot salmon fillets to plates.
- Garnish with lemon wedges and serve immediately.
What are your favorite ways to prepare salmon?
Fresh caught Wild Salmon can be quite expensive. Fortunately, many of the canned salmon varieties are much cheaper and tend to use wild sourced salmon, which is nutritionally much better for you than farmed salmon. Enjoy these burgers with different spices for a different flavor experience.
- 12 oz canned wild alaskan salmon
- 1 tsp finely chopped fresh rosemary
- 1 egg white
- 2 tsp lemon zest
- Pepper to taste
1. Pulse salmon in a food processor for 1 minute. Combine in a medium bowl with remaining ingredients and form into 4 patties.
2. Grill for 4 to 5 minutes, flip, then grill another 4 to 5 minutes.
Check out more anti-inflammatory recipes on our pinterest account.
Baked Kale chips are an ideal snack for Start Fresh or anyone following the anti-inflammatory diet. Low calorie, these dark leafy gems are packed with beneficial nutrients for radiant skin and healthy vision.
- 1 bunch Kale
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon salt
- Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
- With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
- Bake until the edges brown but are not burnt, 10 to 15 minutes.