Lisa Borg Dip DCNH, Nutritional Therapist – Lisa is a qualified Nutritional Therapist. She has been practicing nutrition for 8 years across a broad spectrum of health conditions. She has a special interest in Rosacea recipes, and her research, together with hands-on experience, led to the writing of her thesis entitled “The Nutritional Management of Rosacea”.)
As promised, this week I will share more delicious recipes with particular attention on providing anti-inflammatory nutrients. I will introduce each recipe with data about a specific nutrient, and its relevance to Rosacea, followed by a recipe that supplies that nutrient.
Vitamin A triggers a specific gene that produces new skin cells. It is no surprise then, that many skincare/beauty products contain retinol and/or retinoic acid which are either derived from vitamin A or made in a laboratory to mimic vitamin A. It would be very helpful in the condition of Rosaceato eat a diet that supplies plenty of beta-carotene, which is converted in the liver to vitamin A as required.
Beta carotene is present in brightly coloured vegetables, especially orange and red, but also in green vegetables too. One of the highest food sources of Beta carotene is Sweet Potato. This dynamic vegetable scores very high as an anti-inflammatory food contains around one-third the quantity of starch, yet one-third more fiber as compared to white potatoes (starch should be limited and fiber should be increased while bringing Rosacea under control). This makes sweet potatoes a Super Food for the Rosacea sufferer. Here is a rosacea recipe to help introduce these nutritional wonders into your diet.
Sweet Potato Chips
- 1-1 1/2 lbs. sweet potatoes
- 1⁄4 cup Coconut Oil
- 1⁄2 tsp. Sea Salt
- 1⁄2 tsp. Cinnamon
- 1 Tbs. Fresh Rosemary (de-leaf one 7inch sprig of Rosemary)
- Preheat oven to 425 °F, 220 °C, or Gas mark 7
- Peel potatoes and cut into chunky chip shapes
- Place all ingredients in a seal-able plastic bag and shake until potatoes are completely coated.
- Spread onto a baking sheet
- Sprinkle the Rosemary leaves sparingly over the top
- Cook for 30-45 minutes, check regularly & turnover a couple of times
- Remove from the oven directly onto a plate covered with a kitchen towel to remove excess oil and serve with a quality protein such as poached organic egg or a chicken/turkey breast steak!
Other good sources of Beta-carotene (pro-vitamin A) are carrots, pumpkin, spinach, kale, Collard. Dandelion & Turnip Greens.
Bone Broth is exceptionally nutritious, inexpensive, and simple to make. Bone marrow is dense in nutrients, especially minerals, and any food made using bone broth will provide nutrients that boost immunity, reduce inflammation and provide collagen to nourish all cells, especially those in your digestive system. Minerals are essential to the optimum function of your innate antioxidant enzymes.
The secrets to producing a highly nutritious bone broth are to use only those bones from naturally reared animals, and preferably organic. Secondly, extended cooking time with a little solvent such as organic apple cider vinegar with The Mother (sediment) to extract the nutrients is essential. Because bones are very dense, it takes a long time to release all their nutrients, so it is best to make as large a batch of broth as possible. I use a ceramic slow-cooker to make my own which is easy to leave on overnight.
How To Make Chicken Bone Broth
- One whole carcass Organic, Free Range Chicken (leftover from a roast is fine)
- 4 tablespoons Organic Apple Cider Vinegar (with the Mother is best)
Place the bones in a 4-5 litre, non-reactive stockpot (stainless steel or ceramic are best), cover with water, and add the Apple Cider Vinegar
Bring to a boil, reduce heat and simmer for 5 minutes with the lid off. Skim off and discard any brown scum (soluble protein) that rises to the surface. This scum may contain toxins stored in the fat of the animal.
Reduce heat to a slow simmer, if cooking on the hob, and continue simmering for approximately
24 hours (other bones require a longer cooking time as they are denser than chicken bones).
Alternatively, transfer to a slow cooker and set on low for 24-30 hours.
You can also turn it off after the scum has been removed and resume the cooking time the next day (if necessary).
Using a slow cooker is safest to leave overnight, top-up in the morning, and leave for the whole day while you’re at work.
A pressure cooker reduces this long cooking time
When the stock is cool enough to work with, strain through a sieve or a double layer of cheesecloth reserving all but the dregs. (Optional: Reuse the bones by adding fresh water and vinegar and cooking for a second or third extraction.)
Refrigerate the stock, tightly covered, for up to one week. Chilled stock is quivery like jelly.
To use the stock immediately, remove excess fat. Season to taste with salt and any seasoning of your choice and drink hot/warm. Or, use as stock in soups, sauces, etc. When reheating to drink or use for a soup NEVER microwave!
Warm what you need in a pot on the hob. Drink in a mug (add a pinch of sea salt if desired) as a restorative tonic.
Add meat scraps, raw or cooked, vegetables, herbs, etc., to heighten both flavour and nutrition.
Green Tea is well known as a healthy alternative to everyday black tea. Several scientific studies found Green Tea helpful in reducing inflammation of different kinds, and they conclude that Green Tea is a potent antioxidant beverage. Regular consumption was found to reduce inflammatory markers measured in the blood of those suffering inflammatory conditions.
Many clients report that they do not find Green Tea palatable and need to sweeten in which negates the purpose of drinking it in the first place. If you are one of those who do not enjoy a cup of Green Tea, give the following recipe a try, and see if you can introduce Green Tea in your healthy eating plan.
Green Tea Soup
- 2 liters (approx 5 pints) Organic, Free Range Chicken Bone Broth
- 6-7 bags of organic Green Tea
- 2 Tbs Coconut Oil
- 1 medium onion chopped
- 4 Cloves Garlic chopped finely
- 2 carrots chopped
- 2 sticks of Celery chopped
- 1 tsp fresh Thyme, chopped
- 1 Bay Leaf
- 2 chicken breasts, sliced into strips
- 2 tsp Sea Salt
- Add Black Pepper to taste
Bring the broth to a boil, turn off the heat and add tea bags. Allow to steep for 10 minutes, and discard tea bags.
Place chicken into the pot and bring to a boil again, then turn down to a low simmer for 40 minutes.
Check the chicken is thoroughly cooked by removing a piece and slicing through the middle (you should not see any pink colour in the middle).
Add the remaining ingredients and continue to simmer for 15-20 minutes and serve.
Other good sources of anti-inflammatory foods are Kelp, Blueberries, Blackberries, Cranberries, Elderberries, Goji Berries, Pecan Nuts, Artichokes, and oily fish such as wild-caught Alaskan Salmon, Sardines, Trout, and Organic, plus unheated Flaxseed oil.
The latter fish and flax are high sources of omega-3 fatty acids. Cruciferous vegetables such as Broccoli, Cauliflower, Cabbage, Kale, and Brussels Sprouts are excellent detoxifiers that help eliminate of toxic compounds, thereby reducing the risk for internal inflammation.
This Week’s Rosacea Recipes Quote:
“As I see it, every day you do one of two things: build health or produce disease in yourself.”