HOW TO COOK A CLEAR SKIN FRIENDLY DINNER WITH ONLY 8 INGREDIENTS
Maybe you’ve noticed that eating certain foods makes you breakout. For a lot of acne sufferers, eating dairy, sugar and processed food items tends to do the trick. However, it’s ONE thing to know what to stay away from, but it’s another to know what to eat instead.
So what on earth do you eat to keep acne from taking over your face? I have a simple answer to that question. If you’re interested in a recipe that’s easy to assemble, budget friendly and won’t aggravate your acne, keep reading. Oh, and did I mention it tastes delicious?
STUFFED BELL PEPPERS
Red, yellow or orange bell peppers
Red kidney beans
Tomato sauce (no added sugar)
Fresh parsley to taste
Red pepper flakes to taste
Cooked brown rice
This is the kind of recipe you can make for a day or even a week. Play around with the amounts of the ingredients to suit your needs. I say just eyeball it. It’s very simple. (Translation: you couldn’t screw this up if you tried.)
Just remove the stem and seeds from each pepper. Then mix the remainder of the ingredients in a bowl and fill each pepper to the top. Bake at 375∘ for 45 minutes or until peppers are tender and brown at the edges. Serve with a small side salad and a light olive oil dressing.
Below are some benefits of the ingredients used in the recipe. Hopefully, it will help you fully appreciate why this recipe is great for acne prone skin.
In the family of peppers, bell peppers have been on the vine the longest and are packed with nutrition. Peppers are a great source of vitamins A and C, potassium, folic acid, and fiber. They are loaded with antioxidants including ascorbic acid, carotenoids, flavonoids and polyphenols. This powerhouse of antioxidants fights free radicals and keeps acne promoting inflammation in check.
Does it matter which pepper you pick? If you’re looking to up the ante of antioxidants you eat, go with red. Red bell peppers have almost 11 times more beta-carotene and 1.5 times more vitamin C than green peppers. Yellow or orange bell peppers are also great options.
RED KIDNEY BEANS
Check out some incredible benefits of red kidney beans below:
- They are rich in iron, fiber, proteins, vitamins and minerals.
- They are a great source of vitamin B.
- Red kidney beans have an amazing amino acid profile rich in lysine, leucine, aspartic acid, glutamic acid and arginine.
- Like bell peppers, they too have significant antioxidant power
Onions are antimicrobial, antibacterial and anti-inflammatory. This means they are excellent at fighting off acne causing bacteria.
Garlic has been coined as an “herbal antibiotic.” Its antimicrobial properties enable it to fight against bacteria, viruses, fungi and parasites. Garlic has also been proven to have antiviral and antibacterial properties.
Tomatoes, tomato sauce and tomato paste are all rich sources of lycopene. What’s so great about lycopene? It turns out that lycopene is a type of carotenoid that reduces oxidative damage.
Higher levels of skin lycopene have been shown to reduce skin roughness. That’s not all. Lycopene also helps block harmful ultraviolet rays. This doesn't mean you're off the hook from protecting your skin. You'll still need to use sunscreen daily.
Parsley is associated with fighting inflammation due to its high levels of antioxidants.
“Red Pepper has components of powerful anti-oxidant, anti-inflammatory and anti-microbial activities useful in keeping acne at bay.” – IDARA HAMPTON
Adding red pepper to your dish is one sure way to heat things up. Unless you like your food with some extra kick, you may want to avoid being heavy handed with this spice.
Brown rice has a low glycemic load. This means eating it will not cause large spikes in your blood sugar levels. This in turn will prevent the hormone insulin from getting unbalanced. Creating hormonal balance is essential for any woman dealing with hormonal acne.
According to a study from Ohio State University, simply eating tomatoes with healthy fats increases our ability to absorb lycopene. Combine tomatoes with avocado or olive oil and your body’s ability to absorb the carotenoid phytochemicals can increase by 2-15 times. You can’t go wrong with those numbers!
Make sure you check out my "3 Step Acne Fighting" cheat sheet for more tips!
Join the Conversation
My favorite part of doing these posts is engaging in the conversation they start. Each week, I ask one question. This week, it is this:
What foods do you enjoy eating that you’ve noticed also help your skin?
Disclaimer: The information contained on this site is provided as an information resource only. It is not to be used or relied upon for any treatment or diagnostic purposes. This information is not intended to be patient education. It should not be used as a substitute for professional diagnosis and treatment. The statements on this site have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Please consult your healthcare provider before making any healthcare decisions or for guidance about a specific medical condition, such as if you are pregnant, nursing, taking medication, or have a mental condition. Please read all product packaging carefully and consult with a healthcare professional before starting any diet, exercise, supplementation or medication program. Cosmetic products have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent disease.
* * *
“Pepper Power: Nutrition and other Benefits,” www.webmd.com/diet/peppers-health-benefits
Muhammad Nadeem, Faqir Muhammad Anjum, Asad Riaz, Muhammad Saeed, Moazzam, Rafiq Khan, “Antioxidant Potential of Bell Pepper (Capsicum annum L.) – A Review, Article: August 2013. PAK. J. FOOD SCI., 21(1-4), 2011:45-51 ISSN: 2226-5899;
Aamir Shezad, Umer Masood Chander, Mian Kamran Sharif, Allah Rakha, Anam Ansari and Muhammad Zuhair Shuj, “Nutritional, functional and health promoting attributes of red kidney beans; A review.” PAK. J. FOOD SCI., 25(4), 2015:235-246 ISSN: 2226-5899.
Nancy Silva, ND, “Remedies from the Kitchen Cupboard: Garlic,” http://healthandwellness.kaplan.edu/articles/nutrition/Remedies%20from%20the%20
Debjit Bhowmik, K.P. Sampath Kumar, Shravan Paswan, Shweta Srivastava, “Tomato – A Natural Medicine and Its Health Benefits.” Journal of Pharmacognosy and Phytochemistry, ISSN 2278-4136 www.phytojournal.com
Pierre Dougan and Naser Rafikhah, “Red and Black Types of Pepper and Acne Vulgaris: A Study,” Asian Journal of Clinical Nutrition 6(2): 53-58, 2014 ISSN 1992-1470 / DOI:10.3923/ajcn.2014.53.58 © 2014 Asian Network for Scientific Information
Mayo Clinic Staff, “Glycemic index diet: What's behind the claims,” http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/glycemic-index-diet/art-20048478