FreshUpYourSkin
Eating healthy is easy
For me, healthy eating and beautiful skin go hand in hand. My diet is not only a source of energy but also an important factor in my physical appearance.
As soon as I started paying more attention to my diet and incorporating more fresh, unprocessed foods like fruits, vegetables, nuts and whole grains into my daily routine, I noticed a noticeable difference in my skin.
The skin is the largest organ in our body and reflects how we eat and live. When I eat a balanced and nutrient-rich diet, I can see it directly in my complexion – it looks fresher, more radiant, and more even-toned.
I find it particularly important to get enough vitamins like vitamin C, which contributes to collagen formation, as well as healthy fats that keep my skin supple. Unhealthy eating, on the other hand—too much sugar, saturated fat, or highly processed foods—often quickly reveals itself in blemishes or a dull complexion.
This experience showed me how closely what I eat is linked to the condition of my skin. Healthy eating is more than just a matter of well-being for me; it's my personal beauty ritual that helps me achieve radiant skin from within.
That's why I'd like to share my favorite recipes with you, which are not only good for me but also incredibly delicious. I hope you enjoy them and are as good for your skin as they are for me!
vegan quinoa bowl with roasted vegetables and avocado
Zutaten für 2 Personen:
150 g Quinoa, 1 Süßkartoffel, 1 Zucchini , 1 rote Paprika , 1 Avocado , 1 Handvoll Honigtomaten, 2 EL Olivenöl ,1 TL Paprikapulver (edelsüß), 1 TL Kreuzkümmel , Salz und Pfeffer nach Geschmack, 1 Handvoll frischer Rucola ,
1 EL Sesam
Für das Dressing: Saft einer halben Zitrone , 2 EL Sesampaste, 1 TL Ahornsirup, 2-3 EL Wasser, Salz und Pfeffer nach Geschmack
Zubereitung:
Zuerst den Quinoa gründlich unter kaltem Wasser abspülen, um die Bitterstoffe zu entfernen. Danach den Quinoa mit der doppelten Menge Wasser in einen Topf geben, aufkochen lassen und bei mittlerer Hitze etwa 15 Minuten köcheln lassen, bis das Wasser aufgesogen ist. Mit einer Gabel auflockern und zur Seite stellen.
Die Süßkartoffel schälen und in Würfel schneiden. Zucchini und Paprika waschen und ebenfalls in mundgerechte Stücke schneiden. Die Kirschtomaten halbieren.
Den Ofen auf 200°C vorheizen. Die Süßkartoffeln, Zucchini und Paprika auf ein Backblech legen, mit Olivenöl, Paprikapulver, Kreuzkümmel, Salz und Pfeffer würzen. Alles gut vermengen und das Gemüse für etwa 20-25 Minuten im Ofen rösten, bis es goldbraun und weich ist.
Während das Gemüse im Ofen ist, die Avocado halbieren, entkernen und in Scheiben schneiden.
Für das Dressing Sesampaste, Zitronensaft, Ahornsirup, Wasser, Salz und Pfeffer in einer kleinen Schüssel verrühren. Sollte das Dressing zu dickflüssig sein, etwas mehr Wasser hinzufügen, bis die gewünschte Konsistenz erreicht ist.
Den gekochten Quinoa auf zwei Schalen aufteilen. Das geröstete Gemüse, Avocadoscheiben, Kirschtomaten und frischen Spinat oder Rucola darauf anrichten. Mit dem Sesam-Dressing beträufeln und nach Belieben mit Sesam bestreuen.
Mein persönlicher Tipp:
Du kannst dieses Gericht nach Belieben anpassen, indem du dein Lieblingsgemüse oder Kichererbsen, geröstete Nüsse oder frische Kräuter hinzufügst.
Jetzt einfach Genießen! Und das Beste daran: Dieses Gericht ist nicht nur lecker, sondern auch voller Nährstoffe, die deiner Haut guttun.
Indian lentil curry (dal) with coconut milk
Ingredients for 2-3 people:
200g red lentils, 400ml coconut milk, 1 onion, 2 garlic cloves, 1 piece of ginger (approx. 2cm), 1 tsp turmeric, 1 tsp cumin, 1 tsp garam masala, 1 tsp curry powder, 400ml vegetable stock, 1 tbsp coconut oil or olive oil, 1 can of chopped tomatoes (400g), salt and pepper to taste, juice of half a lime, fresh coriander leaves for garnishing
Preparation:
Prepare the lentils: Rinse the red lentils in a sieve under cold water until the water runs clear. Set aside.
Heat the coconut oil in a large pot over medium heat. Peel and finely chop the onion, garlic, and ginger. Add the onions to the pot and sauté for about 3-4 minutes until translucent. Add the chopped garlic and ginger and sauté for another 1-2 minutes. Add the turmeric, cumin, garam masala, and curry powder and sauté briefly until the spices are fragrant.
Add the drained lentils and chopped tomatoes to the pot. Stir well to distribute the spices evenly.
Add the coconut milk and vegetable stock and stir well. Bring the curry to a boil, then reduce the heat and simmer, covered, over low heat for about 20-25 minutes, until the lentils are tender. Stir occasionally to prevent sticking to the bottom of the pan.
Season with salt, pepper, and lime juice. If the curry is too thick, add a little more water or stock. Ladle the lentil curry into bowls and garnish with fresh coriander leaves.
Basmati rice or naan bread goes perfectly with it.
My personal tip:
The curry tastes even better the next day, once it's had time to infuse. Feel free to add additional vegetables like spinach, carrots, or bell peppers, if you like.
And now enjoy!
This lentil curry is rich in protein and fiber and makes for a warming, nutrient-rich meal full of flavor.
Turmeric Latte - Golden Milk
Ingredients for 1 cup:
250 ml plant milk (e.g. almond, oat or coconut milk), 1 tsp turmeric powder • 1/2 tsp cinnamon • 1 pinch of black pepper (enhances the effect of the turmeric), 1 small piece of fresh ginger (grated) or 1/2 tsp ginger powder, 1 tsp coconut oil (optional, for extra creaminess), 1 tsp maple syrup or agave syrup (optional, for sweetening)
Preparation:
Pour the plant-based milk into a small saucepan and heat it over medium heat. Make sure it's warm, not boiling.
Once the milk is warm, add turmeric powder, cinnamon, pepper, and freshly grated ginger (or ginger powder). Stir well to ensure the spices are evenly distributed throughout the milk.
For an extra creamy consistency, you can add the coconut oil now. If you like your golden milk a little sweeter, add the maple syrup or agave nectar. Let the mixture simmer gently for about 5 minutes to allow the flavors to infuse, stirring regularly.
If you used fresh ginger and prefer a smooth consistency, you can pour the milk through a fine sieve before pouring it into a cup.
Pour the golden milk into a cup and drink it warm. Optionally, sprinkle some cinnamon on top.
My personal tip:
Golden milk is not only a soothing drink for cold days, but also has anti-inflammatory properties thanks to the turmeric.
It is an excellent healthy alternative to coffee or tea and can help strengthen the immune system.
Vegan
Chocolate Avocado Mousse
Ingredients (for 2 servings):
2 ripe avocados, 3 tbsp unsweetened cocoa powder, 3-4 tbsp maple syrup or agave syrup (to taste)
1 tsp vanilla extract • 1 pinch of sea salt, 2-3 tbsp plant milk (e.g. almond or oat milk)
Fresh berries or chopped nuts for garnish (optional)
Preparation:
Halve the ripe avocados, remove the pit, and scoop out the flesh with a spoon. Place them in a blender or food processor.
Add cocoa powder, maple syrup, vanilla extract, and a pinch of sea salt to the avocados. Optionally, add plant-based milk for an even creamier mousse.
Blend all ingredients until smooth and creamy. Add more maple syrup for your desired sweetness. Ladle the mousse into small bowls and refrigerate for at least 30 minutes to set. Garnish with fresh berries and/or chopped nuts before serving.
My personal tip:
This chocolate avocado mousse is a nutrient-rich, healthy dessert that's rich in healthy fats thanks to the avocado and provides antioxidants from the cocoa.
You'll be surprised at how chocolatey and creamy this classic vegan dessert tastes!
Fried salmon on oven-baked vegetables with wild garlic puree
Ingredients (for 2 people):
For the salmon:
2 salmon fillets (approx. 150-200 g per fillet), 1 tbsp olive oil, salt and pepper, 1 tsp lemon juice, fresh herbs to taste (e.g. dill, parsley)
For the oven-baked vegetables:
1 zucchini, 1 red pepper, 1 yellow pepper, 1 small eggplant, 1 carrot, 100 g cherry tomatoes, 1 red onion
1 garlic clove, chopped, 1 tbsp olive oil, salt and pepper
Fresh herbs such as thyme or rosemary
For the wild garlic puree:
200 g potatoes, peeled and diced, 1 handful of fresh wild garlic leaves, roughly chopped, 1 tbsp olive oil or a small piece of butter, salt and pepper
A dash of plant-based milk or cream (optional, for a creamier consistency)
Preparation:
Cook the potatoes in a pot of lightly salted water until tender (about 15-20 minutes).
Drain and puree with a potato masher or hand blender.
Add the wild garlic, olive oil or butter, salt, and pepper, and mix thoroughly until the wild garlic is evenly distributed throughout the puree. Optionally, stir in a little plant-based milk or cream for a creamier consistency. Keep warm.
Cut the vegetables (zucchini, bell pepper, eggplant, carrot, cherry tomatoes, and onion) into bite-sized pieces. Mix them in a bowl with olive oil, chopped garlic, salt, pepper, and fresh herbs. Spread on a baking sheet and bake in a preheated oven at 180°C for about 20 minutes, until the vegetables are soft and lightly browned.
Heat the olive oil in a pan. Season the salmon fillets with salt, pepper, and lemon juice. Fry the fillets skin-side down for about 3-4 minutes until the skin is crispy, then flip and cook for another 2-3 minutes until the salmon remains moist inside.
Serving:
Arrange the wild garlic puree on plates, place the vegetables next to it and on top of the puree, and then place the salmon on top. Optionally, garnish with fresh herbs or a dash of olive oil.
Tips:
The wild garlic gives the puree a light garlic flavor that goes well with the salmon.
Salmon offers healthy fats that are especially good for the heart (Omega 3).
Varied vegetables: The colorful oven-baked vegetables provide many vitamins and minerals.
Bon appetit!