Rich in antioxidants and other nutrients, some foods are simply better for your skin... especially your face

4 recipes that will make your skin healthy and glowing

Beauty, the saying goes, is only skin-deep. But the importance of skin goes a lot deeper. Most of us think of skin as just our body's visible outer layer, but in reality the skin is an organ—very much alive and charged with many important duties. Most important of all, It is the first layer of the immune system. For this reason, it is essential to keep our skin, like any other organ in our body, healthy.

Nourishment of the skin can come from both the outside as well as the inside. To keep your skin healthy and your face looking great, make sure the following foods are part of your diet:

  1. Salmon
  2. Green Tea
  3. Olive oil and Olives
  4. Sardines
  5. Brazil nuts
  6. Blueberries
  7. Flaxseeds
  8. Nonfat Dairy Products
  9. Canola Oil
  10. Avocados

Make these soups and relax while your meal revitalizes your skin.

Northwest Salmon Chowder

3 tbsp butter
½ cup chopped celery
½ cup chopped onion
½ cup chopped seeded green bell pepper
1 garlic clove, minced
1 can (14 ½ ounces) chicken broth
1 cup diced peeled potatoes
1 cup shredded carrots
1 ½ tsp salt
½ tsp black pepper
½ tsp dill weed
2 cups half-and-half
2 cups fully cooked salmon chunks or 1 can (14 ¾ ounces) salmon, drained, flaked, and bones and skin removed


  1. In a large saucepan over medium heat, melt butter. Add celery, onion, bell peppe, and garlic and sauté 4 minutes or until tender.
  2. Add broth, potatoes, carrots, salt, pepper, and dill. bring to boil, reduce heat, and simmer, covered, 40 minutes or until vegetables are nearly tender. Stir in corn, half-and-half, and salmon and cook 15 minutes or until heated through.


Spicy Blueberry Soup

3 tbsp sugar
1 tsp grated lemon zest
1/8 tsp ground allspice
2 bags (12 ounces each) frozen blueberries
1 1/4 cups fat-free plain yogurt
2 tbsp fresh lemon juice


  1. In a small skillet, combine sugar, lemon zest, allspice, and 1 cup water over medium heat. Bring to a boil and cook 1 minute to dissolve sugar.
  2. Place frozen blueberries, 1 cup yogurt, and lemon juice in a food processor or blender. Remove syrup from heat, add to food processor, and puree until smooth.
  3. Refrigerate at least 3 hours. Top each serving with 1 tbsp yogurt.


Avocado Soup

2 tbsp unsalted butter
1 medium yellow onion, chopped
2 large, fresh or pickled jalapeno peppers with seeds, minced (wear gloves when handling; they burn)
2 tbsp all-purpose flour
3 ½ cups homemade chicken stock or low-sodium canned chicken broth
2 medium ripe avocadoes, peeled, halved, and pitted
½ cup low-fat plain yogurt
¼ cup chopped fresh cilantro or ¼ cup chopped fresh parsley plus 2 tsp ground coriander
Fresh lemon juice to taste

Garnish (optional)
2 tbsp vegetable oil
1/4 tsp chili powder
3 corn tortillas (6-inch diameter)


  1. In a large heavy saucepan over medium-high heat, melt butter.Add onion and jalapenos and sauté 5 minutes or until tender. Stir in flour and cook, stirring constantly, until bubbly. Whisk in stock and ½ cup water and bring to boil. Reduce heat and simmer, covered, 15 minutes. Strain mixture into a large bowl, reserving vegetables. Return stock to pan.
  2. Cut 1 ½ avocados into chunks. Dice remaining avocado half and set aside. In a food processor or blender, puree vegetables, yogurt, and avocado chunks 45 seconds or until smooth.
  3. Bring stock to simmer over medium heat. Whisk in avocado puree and heat through (do not boil). Remove from heat, stir in cilantro and diced avocado, and season to taste with lemon juice. Ladle into small bowls and refrigerate at least 3 hours.
  4. About 15 minutes before serving, prepare tortilla chips, if desired. Preheat oven to 400F. in a cup, mix oil, chili powder and brush on both sides of tortillas. Using scissors, cut each tortilla into 8 wedges and bake on an ungreased baking sheet 10 minutes or until crisp and golden. Garnish soup with tortilla chips.


Panzanella with Olives

¼ cup balsamic vinegar

3 tbsp olive oil
1 tbsp chopped fresh oregano
¼ tsp salt
½ tsp black pepper
1 small loaf (about 10 ounces) day-old or toasted sourdough bread, sliced ½ inch thick and cubed
8 ripe plum tomatoes, cut into ½-inch cubes
1 medium red onion, diced
½ cup halved and pitted kalamata olives


  1. In a large bowl, whisk together vinegar, oil, oregano, salt, and pepper.
  2. Add bread, tomatoes, onions, and olives and toss until well coated.


As an added bonus, garnish any and all of your meals with ground flaxseed (you won't taste a thing!) for a beauty boost—your skin will thank you for it.

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Adapted from Stealth Health, Reader's Digest; The Ultimate Soup Cookbook, Reader's Digest

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