Purifying Pineapple Smoothie

This recipe was specially developed to purify your skin. It will encourage you to Live Better by providing your body with high-quality nutrition without needlessly stressing about food choices.

Purifying Pineapple Smoothie

– 4 servings (Serve chilled)

  • 800 ml unsweetened soy milk (alternative: unsweetened coconut water or almond milk)
  • 75 g frozen pineapple
  • 75 g avocado
  • 75 g walnuts
  • 1 teaspoon fresh chopped ginger root
  • 1 teaspoon fresh lemon juice
  • 1 full leaf of kale
  • 1 tablespoon pumpkin seeds
  • 1 tablespoon flax seeds
  • Optional: 5 to 7 ice cubes or crushed ice

Pineapples are a great source of vitamin C. They also contain the enzyme bromelain, which helps fight off inflammation.

Ginger provides powerful anti-inflammatory and antibacterial benefits.

Kale is abundant in carotenoids that help boost the immune system. It also contains a high amount of sulfur, which aids skin health and detoxification.

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Roasted red beet salad recipe

If you are an avid beet lover, you will love this recipe. Beets are an extremely nutritious food choice that just happens to be tasty and delicious.

Beets are high in many vitamins and minerals – Potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine and folic acid. These are but a few of the many nutrients, vitamins and minerals that can be found in beets and beet greens. Beets are particularly beneficial to women whom are pregnant, as the vitamin B and iron are very beneficial to new growth cells during pregnancy and replenishing iron in the woman’s body.

ROASTED RED BEET SALAD

Makes 4 servings

  • 10 medium fresh red beets
  • ¼ cup orange juice
  • 1–½ teaspoons honey
  • 1–½ teaspoons balsamic vinegar
  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon Dijon mustard
  • 1 tablespoon “snipped” fresh chives (use scissors to cut them up)
  • 1 package baby spinach leaves
  • ¼ cup chopped cashews
  • Preheat oven to 350° F.
  • Wrap beets in foil. Bake until tender, about 1–¼ hours.
  • Meanwhile, make dressing by whisking together the juice, honey, vinegar, and oil.
  • When beets are cooked, allow to cool enough so you can handle them. When they’re cool, cut off stem end and peel—very easy. Just wrap in paper towels and gently rub the surface of the beet. The skin comes off easily. (The paper towel protects your hands from turning red.)
  • Slice beets and toss with dressing.
  • Sprinkle with chives and toss again.
  • Serve on spinach leaves.
  • Sprinkle with chopped cashews.

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Fat-free vinaigrette dressing

The best way to ensure good nutrition, as a recipe for beautiful skin and better weight management, is to prepare your own meals. Bottled salad dressing can be convenient but its expensive and often full of salt, sugar, and chemical additives. Making your own is simple and allows you to customize the seasonings to suit whatever meal you are preparing.

Fat-free vinaigrette dressing

Makes ¾ cup 3 tablespoons

  • fat-free plain yogurt or soy yogurt
  • 3 tablespoons chopped fresh cilantro
  • 2 tablespoons lemon juice
  • 2 tablespoons raspberry vinegar
  • Stevia extract powder to taste
  • 1 teaspoons chili powder
  • ½ teaspoon onion powder
  • ½ teaspoon ground cumin

Combine all the ingredients in a blender and blend until smooth.

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Anti-Ageing Veggie Soy Smoothie

This recipe was specially developed to keep your skin youthful. It will encourage you to Live Better by providing your body with high-quality nutrition without needlessly stressing about food choices.

Anti-Ageing Veggie Soy Smoothie

1 serving (Serve chilled)

  • 175 ml carrot juice
  • 50 ml natural unfiltered apple juice
  • 2 dark green lettuce leaves
  • 1 scoop soy protein powder
  • 2 spinach leaves
  • 75 g fresh broccoli, chopped
  • 2 sprigs parsley
  • 1/2 teaspoon ginger root, diced
  • Optional: 3 to 4 ice cubes or crushed ice

Carrots are one of the most potent dietary sources of beta-carotene, a powerful antioxidant that is known to protect from cell damage and help build new skin tissue.

Soy Protein contains isoflavones, a phytochemical and antioxidant, which help slow down the ageing process and prevent certain cancers.

Broccoli contains the 2 most powerful phytochemicals, lignans and sulforaphane, which are known to help combat cancer and boost the immune system.

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Calming Hummus

This recipe was specially developed to help calm and soothe sensitive skin. It will encourage you to Live Better by providing your body with high-quality nutrition without needlessly stressing about food choices.

Calming Hummus

Serve with hydrating vegetables and fruits, such as cucumbers, celery, radishes, broccoli, carrots, cherry tomatoes, carrots, sweet bell peppers and apples. (Serve chilled)

  • 175 g cooked or canned garbanzo beans (chickpeas)
  • 75 ml fresh lemon juice
  • 50 g tahini
  • 2 cloves garlic
  • 2 teaspoons extra-virgin olive oil
  • 1 teaspoon reduced-sodium sea salt
  • 1/2 teaspoon onion powder
  • 50 ml water
  • Fresh parsley, chopped for garnish
  • Optional: pinch of paprika and sumac for garnish

Garbanzo Beans are a wonderful anti-inflammatory food.

Garlic contains a high amount of sulfur that offers its proven anti-inflammatory and detoxification benefits.

Onions also contain sulfur. In addition, they have quercetin, a potent antioxidant that aids in reducing inflammation.

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Traditional Healing Herbs and Spices

Instead of using salt, which can lead to cell damage and retention of extracellular waste water, try seasoning your meals with these herbs and spices. Many have different healing properties and a good mix of them can help your body stay healthy.

spices

GINGER

Ginger is recognized as helpful for motion sickness, migraines, high blood pressure, high cholesterol, arthritis, and blood clots.

TURMERIC

Currently being studied as a treatment for cancer, Alzheimer’s disease, and diabetes, turmeric’s anti-inflammatory powers are currently being evaluated to
develop treatments for arthritis as well.

CHILI and CAYENNE

Capsaicin in chilies thins mucus, and emerging evidence suggests peppers can prevent stomach ulcers and reduce the risk of high blood pressure, stroke, and
heart disease.

GARLIC

Garlic lowers cholesterol and triglycerides while it thins the blood to help prevent high blood pressure, heart disease, and stroke. Garlic has also been linked to reduction in risk of cancers of the stomach and colon.

CUMIN

Cumin is a great natural detoxifier. It increases body heat, boosting metabolism and improving kidney and liver function. Cumin is also a great source of iron, which helps to maintain healthy energy levels.

MUSTARD SEED

Mustard seed has been linked to a lower risk of cancer and is a good source of selenium, omega-3 fats, phosphorus, magnesium, manganese, iron, calcium,
protein, niacin, and zinc.
Now your turn to make your taste buds happy. Less salt, more herbs!
Share your favorite spices with us by commenting below.What are one of your best recipes using some of those spices? We will love to hear from you.

Download recipes for a younger YOU – Meal Plan and Recipes by Dr. Howard Murad


Doctor Murad

 Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. Read more about Dr. Murad.

 

 

 


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Calming Raspberry Smoothie

This recipe was specially developed to help calm and soothe sensitive skin. It will encourage you to Live Better by providing your body with high-quality nutrition without needlessly stressing about food choices.

Calming Raspberry Smoothie

1 serving (Serve chilled)

  • 115 ml unsweetened blueberry juice
  • 115 ml almond milk
  • 100 g raspberries (fresh or unsweetened frozen)
  • 1 tablespoon lecithin granules
  • 60 g pumpkin seeds
  • 1 small banana
  • Optional: 3 to 4 ice cubes or crushed ice
  • Optional: sweetener to taste

Raspberries and Blueberries contain anthocyanins, which have powerful anti-inflammatory, anti-cancer, and antioxidant properties.

Pumpkin Seeds have high amounts of alpha-linolenic acid, an omega-3 fatty acid that helps reduce inflammation in the body. They are also packed with antioxidants.

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Anti-Ageing Mango Salsa

This recipe was specially developed to keep your skin youthful. It will encourage you to Live Better by providing your body with high-quality nutrition without needlessly stressing about food choices.

Anti-Ageing Mango Salsa

Serve with whole-wheat pita bread or whole-grain tortilla chips. (Serve chilled)

  • 1 mango, diced
  • 1 tomato, diced
  • 1 small white onion, diced
  • 15 g fresh coriander, chopped
  • 1 jalapeno, diced
  • 2 teaspoons extra-virgin olive oil
  • 1 tablespoon lime juice

Mangos are a youth-building fruit that are an excellent source of vitamin A, beta-carotene, and vitamin C. Together, they help build collagen and maintain healthy skin.

Jalapeños are an excellent source of vitamin C and capsaicinpotent antioxidant, which help prevent cell damage from free radicals and slow down the ageing process.

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Apple “pie” with berry sauce – As easy as ABC

As easy as ABC — apples and berries in a crust. The perfect summer time treat!

BERRY SAUCE

  • 1 10-oz. package frozen berries (blueberries or raspberries or mixed berries), thawed
  • 1 tablespoon lemon juice
  • Puree mixed berries in food processor.
  • Add lemon juice.

APPLE “PIE” WITH BERRY SAUCE

  • Extra virgin olive oil spray
  • 3 apples, peeled and sliced
  • Berry sauce
  • Lightly spray pie pan with olive oil spray.
  • Arrange apple slices on pie pan. Broil (not too near to heat) until golden, about 10 minutes.
  • Pour ½ cup berry sauce over the apples.
  • Store the remaining pureed berries for tomorrow’s breakfast smoothie.
  • Serve warm.

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Dr. Murad’s Power Green Salad

greenAlways keep a “Power Greens” salad base and healthy “add-ins” in the refrigerator. New Power Greens mixes available in many markets include great greens such as baby kale, baby chard, and baby spinach. These blends make a terrific healthy base for you to customize and create your own special salads. If you cannot find a prepared power greens mix in your local market, experiment with what you can find—you may need to start with bagged spinach or kale and mix it with one bag of cabbage prepared for coleslaw.

 

When your power greens lose peak freshness for salads, lightly steam them for side dishes; sauté them with poultry, fish, or egg dishes; or make a vegetable soup or smoothie with them. Be creative with vegetables and you will love the results!

Dr. Murad recommends that you use your imagination and have fun adding in a selection of favorite healthy foods that you have on hand to the power base. See all our Recipes on the blog: Dr. Murad’s recipes.

 

DR. MURAD’S FAVORITE POWER SALAD “ADD-INS” INCLUDE:

Whole grains, nuts, seeds, fruits, tofu, tempeh, seafood, fish, poultry or lean meat, cucumbers, fennel, baby bok choy, broccoli, the entire cabbage family, celery, turnips, all colors of peppers, fresh herbs, carrots, the radish family, fresh sprouted veggies and grains, sugar snap peas, chayote squash, cauliflower, avocado, artichoke hearts, hearts of palm, shredded beets, sun-dried tomatoes, fresh tomatoes, fresh chopped ginger, lentils, quinoa, garbanzo beans, kidney beans, black beans, flax seeds, pumpkin seeds, sunflower seeds, sesame seeds, walnuts, slivered almonds, pine nuts, pomegranates, blueberries, blackberries, goji berries, citrus segments, sliced pear, sliced apples.

Download recipes for a younger YOU – Meal Plan and Recipes by Dr. Howard Murad

 


Doctor Murad

 Article by Howard Murad, M.D., FAAD, a world renowned skincare expert and founder of the Inclusive Health movement. Read more about Dr. Murad.

 

 

 


Read More