In the summer, there is nothing more refreshing than a fresh salad but what most people don’t realise is that salads can have a huge amount of calories (most of which comes from a heavy dressing!). Salads can be a great way to get what what we like to call a “nutrition facial”. This is where you have a meal that is designed to help nourish your skin, making you feel good on the inside and looking great on the outside. For this nutrition facial, we are focusing on collagen. Collagen is a protein that the body produces and it is fundamental to the structure and function of our skin, cartilage and bones. Including collagen in your diet is crucial to maintaining plump skin and having a healthy skin barrier. See our recipe below for the perfect high protein salad!
Walnuts- nuts are a great source of healthy fats but if you have an allergy, these can be replaced with mixed seeds. Packed with antioxidants and vitamin B, walnuts help to protect your skin against environmental aggressors such as sun exposure, pollution and other impurities. Walnuts are also packed with collagen in the form of a collagen-building copper.
Chicken- white meats provide you with high sources of protein but this can also be swapped out with the vegan/veggie alternative of tofu to provide to with that protein source. Chicken is also know to be great for collagen production keeping your skin plump and youthful and counteracting wrinkles. This meat also provides it’s own source of protein which, when consumed, helps the body to produce it’s own collagen.
Dressing- the most calorific part of a salad is usually the dressing, so we suggest using a light drizzle extra virgin olive oil if you really fancy a dressing. Olive oil is rich in vitamins and antioxidants and it is suggested to improve skin moisturisation along with anti-ageing effects.
Halloumi- diary is a great source of healthy fats when not combined with carbohydrates as it allows the protein to fully absorb resulting in an increase in the body’s collagen turnover. Cheese also contains vitamin B which is essential for achieving that glowing skin look. However, some people can find that dairy increases inflammation in their skin so be mindful when you’re eating cheese and look out for any redness, breakouts or puffiness after eating it.
Vegetables- leafy greens and leaves, tomatoes and bell peppers are all linked to containing beneficial sources of collagen along with antioxidants for skin support.
However you choose to modify this recipe make sure you have a great source of protein (whether it’s vegan or not). A high protein salad is incredibly nutritious and can help minimise those sweet cravings- meaning more room for dessert!
Let us know how you recreate (or modify) this recipe and tag us @revitaliseyourlife_ryl for a chance to be featured on our Instagram.
* The content within this article is for information purposes only and not in replace of professional or medical advice. It is provided with the understanding that Revitalise Your Life is not engaged in the supply or rendering of medical advice, consultation or services. Therefore, you understand and agree that Revitalise Your Life shall not be liable for any claim, loss or damage arising out of the use of or reliance upon any content or information within the article.