For this week’s Beauty Bonus, I want to take you into the kitchen for a very simple cabbage salad that uses good fats along with plant foods to support skin health, the microbiome and autophagy.
Earlier this week, we dove into the skin protein elastin that gives skin’s its elasticity and resilience. One way to support and protect elastin in the skin is by eating plant compounds. Purple cabbage is great food for this reason! Not only does it contain anthocyanins, similar to blueberries that offer antioxidant protection, but it also contains lycopene and sulforaphane! Lycopene is most known for its red pigment in foods like tomatoes but is also rich in purple foods and even green foods like asparagus. Lycopene supports the mitochondria in the skin cells so that skin cells become energized to produce collagen and elastin. Ever thought your skin looked tired, purple cabbage is a great food to turn that around!
Cabbage and the other cruciferous veggies contain a compound called sulforaphane that helps the body and liver with detoxification, including estrogen detoxification. Hormone balance plays a key role in skin health.
What’s more is that cabbage, carrots, onions, and cilantro not only deliver these potent plant compounds, they are also great sources of fiber that help to support digestion and the microbiome. Because gut health is key for skin health I want you to eat at least 35 grams of plant-based fiber daily! Add in the probiotics from the apple cider vinegar for even more gut healing.
And of course, we can’t underestimate the benefits of healthy fats when it comes to skin and autophagy. This recipe utilizes MCT oil, olive oil, pumpkin seeds, and cashews as sources of good fats.
Makes 4 servings
1 head purple cabbage, quartered cored and thinly sliced
2 carrots, shredded
4 green onions, finely chopped
1 bunch of cilantro, stems removed and finely chopped
¼ cup pumpkin seeds
For the dressing:
½ cup raw cashews
3 tablespoons Simply GOODFATS Organic MCT Oil
2 tablespoon olive oil
1 tablespoon apple cider vinegar
½ teaspoon of sea salt
Freshly ground black pepper
Place the cabbage, carrots, green onions and cilantro in a large bowl.
Place the cashews, MCT oil, olive oil, apple cider vinegar, sea salt, and black pepper in a high-speed blender and blend until smooth, adding a little water as necessary to achieve a creamy consistency.
Dress the salad with the dressing and sprinkle the pumpkin seeds on top. Enjoy immediately or make ahead and keep in the fridge for the flavors to incorporate and soak into the veggies.
Thank you for joining me this week and diving into skin health with me to learn about the power of nutrition from both the inside and out. If you’ve been following the last couple weeks, you know that I just launched my skincare line: OMI Skin Nutrition where Outside Meets Inside. If you are ready for a deeper dive into the skin nutrition that comes from nature and can be prepared in your kitchen, join me for my Five Years Younger Challenge where you’ll get five days of meal plans to target your skin goals.