London’s Top Nutritionist on Eating for Beauty

If it were always easy to eat healthy, nutrient-dense food, we’d all do it, all the time. But it can be time-intensive and harder-to-find. That’s why we’re into the cookbooks of London-based nutritional therapist Amelia Freer, whose latest—Cook. Nourish. Glow.—offers 120 easy and seriously delicious recipes. We asked her to share four of her favorites from the book and explain how they benefit our bodies both inside and out. And since the health and wellness scene in London is blowing up, we got Amelia’s (and other goop friends’) tips and put together a London Health and Wellness guide, which you can see here.

  • Avocado Papaya Salad

    Avocado Papaya Salad

    “This zesty salsa is delicious with chicken or white fish, but is just as lovely on its own—like summer on a plate. It is beautifully full of essential vitamins and antioxidants, which help to neutralize damaging free radicals often caused in the skin by UV radiation. UV damage can speed up the signs of skin aging, such as wrinkling, loss of elasticity, reduced thickness and collagen content, so making sure that you are eating a rainbow of colors in your meals every day will help to ensure that you get your optimal supply of skin-protecting antioxidants.”

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  • Grilled Sardines and Tomatoes with Crunchy Herb Dressing

    Grilled Sardines and Tomatoes with Crunchy Herb Dressing

    “Sardines, known as the king of the sea, are a fantastically rich source of the omega-3 essential fatty acids, EPA & DHA, as well as a wealth of other nutrients, from vitamin D to calcium. The omega-3 fats are essential for healthy skin, but most Western diets are unfortunately deficient, so making sure that you eat plenty of nuts, seeds, and cold-water oily fish like sardines, can really help you glow. This dish can be savoured at any time, for a great big dose of skin boosting nutrition.”

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  • Poached Thai Salmon with Bok Choy

    Poached Thai Salmon with Bok Choy

    “This fail-safe meal is tasty, delicious, and filling. Pak Choi is a great source of vitamin A, which is vital for normal skin cell growth and development. As it is a fat-soluble vitamin, absorption is improved in this dish by the healthy omega-3 fatty acids from the salmon. A lack of vitamin A can cause rough, bumpy skin on the upper arms and thighs, a condition known as phyrnoderma (which can also be caused by a lack of essential fatty acids), so for beautifully smooth skin ready to be revealed after a long winter, this dish is perfect nourishment from the inside out.”

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  • Green

    Green "Wake Me Up" Broth

    “If you can change your preconceptions about what should be breakfast food, then this nutrient dense vegetable broth is a beautiful way to start the day, although that’s not to say that you cannot enjoy it at any time for a natural energy burst. Chicken stock, or bone broth, is a hydrating way to get a tasty dose of dietary collagen, which may improve skin elasticity, and all the delicious vegetables also boost your intake of essential vitamins and minerals, all of which are vital for healthy, happy skin.”

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