Nutrition has been proven to help balance hormones and improve gut health and common inflammatory conditions.If you are suffering acne or rosacea, have skin problems as part of an autoimmune condition or polycystic ovary syndrome, or are searching to improve dermatitis or eczema, Geraldine Georgeou's book has you covered.
Choc banana soft-serve
This dairy-free treat hits the sweet spot if you're craving ice cream. It's a really good idea to keep peeled bananas on hand in the freezer for such moments! With a light, fluffy and creamy soft-serve texture, it's also high in potassium from the bananas, while the cacao powder provides a rich source of antioxidants and can help with cell regeneration.
2 bananas, chopped and frozen
2 tbsp cacao powder
1 tbsp maple syrup
1/2 cup vanilla protein powder
30g cacao nibs
30g flaked almonds
1. Put the banana, cacao powder, maple syrup and protein powder in a small food processor and blend until smooth and creamy.
2. Spoon into glasses or cups, top with cacao nibs and flaked almonds and serve immediately.
Ham, cheese and tomato mini breakfast quiches
Say goodbye to oily quiche lorraine - these mini quiches are packed full of protein and low-GI carbs without all the saturated fat. They are ideal to make in advance and grab when you're running out the door in the morning, saving you from that impulsive bakery stop on the way to work. Good skin starts with good habits!
4 wholemeal Lebanese flatbreads or gluten-free wraps
8 egg whites
cup reduced-fat cottage cheese
3 tsbp chopped chives
250g leg ham, chopped
12 cherry tomatoes, halved
1/2 cup grated parmesan cheese
1. Preheat the oven to 180C fan-forced and lightly grease 12 x 3/4 cup muffin holes. With a 13cm round cutter, cut three rounds from each flatbread. Push into the muffin holes.
2. Whisk together the egg whites, cottage cheese and chives. Stir in the ham and season with salt and pepper. Spoon into the muffin holes.
3. Place two cherry tomato halves on each quiche and scatter with parmesan. Bake for 25 minutes or until set.
Pasta with chicken, roasted peppers and goat's cheese
Pasta often gets the blame for expanding waistlines, but context is key when it comes to carbs. Wholemeal pasta retains more fibre, B vitamins and minerals vital for healthy skin. When combined with adequate protein and vegetables, pasta can make for a low-GI, balanced and healthy meal. There are also some great high-fibre and gluten-free pastas available.
200g wholemeal penne pasta
400g jar roasted red capsicum
2 garlic cloves, crushed
1 tbsp red wine vinegar
1 large handful basil, chopped
1 tbsp olive oil
400g chicken breasts, cut into strips
150g baby spinach
100g goat's cheese, cubed
1. Cook the pasta in a large saucepan of boiling water, following the packet directions, until al dente. Drain.
2. Put the roasted capsicum, garlic, vinegar and half the basil in a blender and blend until smooth.
3. Heat the oil in a non-stick frying pan over medium heat and sauté the chicken strips, in batches, for five minutes or until golden. Remove from the pan and set aside.
4. Pour the capsicum sauce into the same pan and add the pasta and baby spinach. Warm through for 5 minutes, then stir in the chicken, remaining basil and the goat's cheese.
5. Spoon into bowls and enjoy straightaway.
Smashed pumpkin with feta and pepita dukkah
Looking to impress with a simple lunch? This open sandwich has it all: it's creamy, sweet, peppery and crunchy. Pepita dukkah might sound fancy but this twist on the classic is easy to prepare and pepitas pack a punch if you are looking to boost your zinc intake. Zinc has been shown to reduce the amount of oil produced by the skin and helps heal skin damage caused by acne.
400g butternut pumpkin, cut into cubes
4 slices rye bread or gluten-free wholegrain bread, toasted
100g educed-fat feta cheese
1 cup rocket
3 tbsp pepitas (pumpkin seeds)
2 tbsp sesame seeds
1 tsp cumin seeds
1 tsp coriander seeds
1 tsp sumac
1. Preheat the oven to 180C fan-forced and line a baking tray with baking paper.
2. Put the pumpkin on the tray and roast for 30 minutes or until tender.
3. Meanwhile, to make the dukkah, toast the pepitas, sesame seeds, cumin seeds, coriander seeds and sumac in a dry frying pan over medium heat for three minutes or until fragrant, shaking the pan to avoid burning. Remove from the pan and grind with a spice grinder or mortar and pestle until the seeds are split but not powdery.
4. Meanwhile, put the eggs in a small saucepan of cold water and bring to the boil. When the water has boiled, remove from the heat and leave the eggs in the water for two minutes. Then run them under cold water and allow to cool slightly before peeling.
5. Coarsely mash the roasted pumpkin and season well.
6. Spread the mashed pumpkin onto warm toast, crumble the feta over the top, add a soft-boiled egg and sprinkle with dukkah. Serve with rocket.
The Australian Healthy Skin Diet: Recipes and four-week eating plan to support skin health and healing at any age, by Geraldine Georgeou. Murdoch Books. $35.