INSPIRATION:
Nutrition
Three healthy and delicious ideas for dinner
3 HEALTHY & DELICIOUS IDEAS FOR DINNER
There are foods that are good for the skin and act like fuel in the fight against skin aging. With the right nutrition, you can support your skin and slow down the aging process. Low carb, meaning foods with as few carbohydrates and sugars as possible, but rich in proteins, antioxidants, and unsaturated fats, are not only part of a healthy diet but also the edible key to rejuvenated skin.
Low Carb, No Carb – or which carbohydrates are allowed?
Low-carb dishes, meaning meals with less than 15 percent carbohydrate content, support skin health because carbohydrates consist of various sugar molecules. Sugar promotes glycation, which has been proven to accelerate skin aging. Therefore, if you do not experience uncontrollable cravings for carbohydrates, you should satisfy them from plant-based and fiber-rich sources and in moderation. Carbohydrates should take up at most one-third of the space on your plate and preferably be limited to a maximum of one meal per day. Good satiating side dishes for the skin are foods with long-chain carbohydrates, such as whole grain products, sweet potatoes, and legumes like lentils. The body needs significantly longer to break down the sugar molecules here – and blood sugar levels remain stable.
Our dinner ideas for beautiful skin
If you now believe that healthy dishes for dinner are either boring and bland or, if tasty, then complicated to prepare, you can now sit back and relax: With these three simple and quick recipe ideas, you will nourish your skin and your taste buds!
RECIPE 1: SALMON BURGER
This delicious fast food is healthy, low in carbohydrates, and just as quick to prepare in about 20 minutes as traditional burgers. You can find low-carb burger buns in stores. With this salmon burger, you do something good for your mood, provide your body with healthy fats and proteins, and help your skin regenerate.
- 4 Low-Carb Burger Buns
- 400 g organic salmon fillet
- 80 g Panko bread crumbs
- 1 No
- 1 ripe diced avocado
- 1 jalapeño (if you like it spicy, feel free to use 2)
- ½ Lemon
- 2 finely chopped garlic cloves
- ½ tsp dried basil
- ½ tsp chili powder
- ½ tsp salt
- ¼ tsp black pepper
- 2 tbsp olive oil
- 250 g fresh baby spinach
- 50 ml coconut milk
- ½ tsp garlic powder
- ½ tsp dried basil
- Salt and black pepper to taste
- Mix all dressing ingredients in a bowl and season to taste.
- Remove the skin from the salmon fillet, free the salmon flesh from any bones, and finely chop or pass it twice through a meat grinder.
- Put the salmon hack with the patty ingredients into a bowl and mix well.
- Form four patties.
- Heat olive oil in a pan over medium heat and fry the patties for three to four minutes on each side, depending on their thickness.
- Serve the burgers with dressing and baby spinach leaves.
RECIPE 2: SKILLET CHICKEN ENCHILADA
This Mexican classic scores four times over: Chicken Enchilada is low in carbohydrates, gluten-free, ready to serve in fifteen minutes, and a strong contender for your new favorite dish. What more could you want?
- 4 corn tortilla wraps
- 500 g cauliflower
- 500 g organic chicken fillet
- 1 red bell pepper
- 1 the rose-sharp paprika powder
- 250 ml chicken broth
- 100 g sweetcorn
- 2 tsp chili powder
- 1 tsp Cumin (optional)
- ½ tsp garlic powder
- ½ tsp dried oregano
- 500 g grated Cheddar
- 100 g dried coriander
- 4 tsp olive oil
- Drain the sweet corn and cut into small slices.
- Wash the bell pepper and cut it into small cubes.
- Wash and chop the cauliflower.
- Wash the chicken fillets and chop them into small pieces.
- Heat olive oil in a large pan and quickly sear the chicken pieces and cauliflower, then set aside.
- Mix the chicken meat with the other ingredients - except for the Cheddar and about half of the coriander.
- Simmer while stirring constantly until almost all the liquid has reduced and the cauliflower has turned reddish.
- Add half of the Cheddar and cook for about one minute, stirring.
- Turn off the oven and sprinkle the remaining cheddar over the mixture until it is melted.
- Sprinkle with the remaining coriander and serve.
RECIPE 3: VEGAN ZUCCHINI DONUTS WITH SPICY LENTILS
Delicious vegan recipes often abound in fructose and carbohydrates. Therefore, while they are good for the conscience, they are not always optimal for the skin. This vegan dinner idea for beautiful skin, if you limit it to the zucchini fritters, is low-carb and gluten-free. It provides the body with vitamin C, which is important for the skin, and tastes excellent to everyone. As a vegetarian alternative, you can also perfectly replace the vegan eggs and vegan Greek yogurt in the recipe with chicken eggs and real Greek yogurt or sour cream.
The lentil side dish is also vegan, gluten-free, and full of healthy nutrients, but it also contains many, albeit healthier, carbohydrates, which is why it should make up the smallest portion on your plate.
- 250 g red lentils
- 2 shallots
- 1 red bell pepper
- 2 cloves of garlic
- ½ bunch finely chopped parsley
- 100 g tomato paste
- 100 g rose-hot paprika paste
- 2 tsp sweet paprika powder
- 1 tsp birch sugar (non-vegan alternative: honey)
- 1 tsp cumin (alternative: 2 tsp dried coriander)
- 1 tsp ginger
- ½ tbsp pickled chili or 2 tsp chili powder
- ½ tsp cayenne pepper
- 2 tbsp olive oil
- 1 The pomegranate balsam
- Salt and black pepper
- Peel shallots and garlic cloves, chop them finely, and briefly sauté in olive oil.
- Chop and mix all other solid ingredients such as kitchen herbs and vegetables in a blender. Set aside about a handful of chopped parsley.
- Add paprika and tomato paste as well as pomegranate balsam to the lentils and mix well.
- Wash the lentils, remove any possible small stones, and put them in 500 ml of boiling water and bring to a boil again. Then simmer uncovered over low heat for about 10 to 20 minutes until the lentils are cooked.
- Remove from the heat and drain, then add the shallots and mix.
- Carefully refine with birch sugar or honey and all spices in small doses, taste repeatedly and season as needed.
- Garnish with the remaining parsley before serving.
- 1 kg zucchini
- 2 tsp salt
- 1 tsp garlic powder
- 150 g chopped parsley
- 1 tsp black pepper
- 50 g coconut flour (alternative: almond flour)
- 2 tsp chia flour with 6 tsp water for 2 vegan chia eggs or 2 chicken eggs
- 4 tbsp olive oil
- 1 Lemon
- 500 g vegan Greek yogurt or sour cream or real Greek yogurt
- Wash the zucchini and grate it finely, wrap it in kitchen paper, and place it in a sieve over the sink.
- Sprinkle with a teaspoon of salt and let stand for 10 minutes until most of the liquid has drained.
- Squeeze out the remaining liquid.
- Mix two tablespoons of chia flour with six tablespoons of water and let stand for a quarter of an hour, or whisk two eggs.
- Mix all ingredients except the lime, 50 g of parsley, and the (vegan Greek) yogurt in a bowl.
- Form two tablespoons of the mixture into a ball each and flatten them.
- Heat the olive oil in a large pan and fry the zucchini fritters about 5 minutes on each side with some space between them until they turn golden brown.
- Now garnish the Krapfen with a dollop of vegan Greek yogurt, sour cream, or Greek yogurt and a pinch of parsley. Place a larger dollop as a dip on the plate and serve together with the spicy lentils as a side dish.
