Discover the Nutritional Keys to Unlock a Healthy, Glowing Complexion

The keys to a healthy, glowing complexion

Healthy looking skin doesn't just happen. A beautiful complexion is cultivated through healthy lifestyle, healthy eating, and clean skincare.

Is your diet rich in these skin-loving foods?


Tomatoes are a great source of lycopene, an antioxidant that can help protect your skin from the sun's harmful UV rays. Lycopene can also help reduce the appearance of fine lines.

Green Tea

Green tea is rich in antioxidants, which can help protect the skin from damage caused by free radicals. 

In addition to its antioxidant properties, green tea also contains anti-inflammatory and antimicrobial properties. These properties can help reduce inflammation in the skin and kill acne-causing bacteria.

Green tea has also been shown to help improve the skin's elasticity and give complexion a healthy glow.


Mushrooms are rich in antioxidants like selenium, vitamin C and choline. They are also low in calories, super nutritious, anti-inflammatory, and help to support our immune systems. 


cherry tomato and garlic pasta


Cherry Tomato and Garlic Pasta

Credit: Eating Well Magazine

I added 1 can of artichokes hearts (in water) to this recipe.

The dietary fibers found in artichokes can help to keep the skin hydrated and moisturized, while the Vitamin C can help to boost collagen production.



  • 8 ounces whole-wheat penne pasta
  • 2 tablespoons extra-virgin olive oil
  •  6 cloves garlic, peeled
  • 2 cups cherry tomatoes
  • 1 medium yellow squash, halved and sliced 1/4 inch thick
  • ¾ teaspoon salt
  • 1 cup chopped fresh basil
  • 1 cup pearl-size or mini mozzarella balls (about 4 ounces)
  • ¼ cup finely grated Parmesan cheese

Optional: 1 can artichoke hearts in water, sliced in half.


  1. Bring a large pot of water to a boil. Add pasta and cook according to package directions. Reserve 1/4 cup cooking water, drain the pasta and cover to keep warm.
  2. Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add garlic, reduce heat to medium and cook, stirring, until it begins to soften and turn light golden, about 3 minutes. Add tomatoes, squash and salt; cook, stirring occasionally, until the squash softens and the tomatoes begin to burst, 4 to 5 minutes. Lightly mash the garlic with the back of a spoon. Remove from heat.

  3. Add the pasta and reserved cooking water to the pan along with basil and mozzarella; toss to combine. Serve topped with Parmesan.


Caprese Stuffed Portobello Mushrooms

Credit: Cafe Delights  

Stuffed portabello mushrooms

Garlic butter

  • 2 tablespoons butter
  • 2 cloves garlic, crushed
  • 1 tablespoon freshly chopped parsley


  • 5-6 large Portobello Mushrooms, tem removed, washed and dried thoroughly with a paper towel
  • 5-6 fresh mozzarella cheese balls, sliced thinly
  • 1 cup grape, (or cherry) tomatoes, sliced thinly
  • fresh basil, shredded to garnish


Balsamic Glaze: (or you can use store bought, or this recipe)

  • 1/4 cup balsamic vinegar
  • 2 teaspoons brown sugar (OPTIONAL)


Stuffed Portobello Mushrooms

  • Preheat oven to grill/broil settings on high heat. Arrange oven shelf to the middle of your oven.
  • Combine all of the Garlic Butter ingredients together in a small saucepan (or microwave safe bowl), and melt until garlic is fragrant. Brush the bottoms of each mushroom and place them, buttered side down, on a baking tray.
  • Flip and brush any remaining garlic over the insides of each cap. Fill each mushroom with the mozzarella slices and tomatoes, and grill/broil until cheese has melted and golden in colour (about 8 minutes).
  • To serve, top with the basil, drizzle with the balsamic glaze and sprinkle with salt to taste.

Balsamic Glaze

  • (If making from scratch, prepare while mushrooms are in the oven.) Combine sugar (if using) and vinegar in a small saucepan over high heat and bring to the boil. Reduce heat to low; allow to simmer for 5-8 minutes or until mixture has thickened and reduced to a glaze. (If not using sugar, allow to reduce for 12-15 minutes on low heat).

The key to a healthy, glowing complexion is a balanced and nutrient-rich diet that includes plenty of fruits, vegetables, whole grains, and lean proteins to ensure your skin receives the vitamins, minerals, and antioxidants it needs to thrive.