Nutrition for Radiant Skin

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Refreshing Cucumber, Pineapple & Fennel Juice

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Ingredients:
• 1 medium cucumber
• 1/2 small pineapple, peeled and chopped
• 1 celery stalk
• 1/2 fennel bulb, chopped
• 2 small pieces of fresh ginger
• 1/2 cup cold water (optional)
 

 


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Digestive Green Juice with Papaya, Kale & Purple Cabbage

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Ingredients:
• 1/2 small papaya, peeled and deseeded
• 1 handful of kale
• 1 handful of purple cabbage
• A small piece of fresh ginger (to taste)
• Juice of 1 lime
• 1/2 cup cold water (optional, to adjust consistency)
 

 


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Vital Pineapple & Veggie Juice

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Ingredients:
• 1/4 pineapple, peeled and chopped
• 1/4 red or white cabbage (your choice), chopped
• 1 beet, peeled and diced
• 2 carrots, peeled and chopped
• 2 generous handfuls of fresh spinach
• Juice of 1/2 orange
• Juice of 1/2 lemon
• 1/2 cup cold water (optional, to adjust texture)

 


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Green Asparagus Detox Juice

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Ingredients:
• 5 fresh asparagus spears
• 5 small dandelion leaves
• 1 garlic clove
• 2 green apples
• Juice of 2 lemons
• 2 sprigs of fresh parsley
• 1 cup of cold water (optional, to adjust consistency)
 

 


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Balance on the Plate: How Nutrition Helps Maintain Healthy Blood Glucose Levels

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Keeping blood glucose levels stable is essential for good metabolic health, mental clarity, and consistent daily energy. However, we often overlook how our everyday eating habits—especially oversized portions and hidden sugar intake—can disrupt that balance and lead to fatigue, inflammation, insulin resistance, and, over time, chronic conditions like type 2 diabetes.

 


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The Importance of Moderation with Carbohydrates: A Key to Balanced Nutrition

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In a healthy diet, carbohydrates are not the enemy, but excessive intake—especially from refined sources—can negatively impact metabolic health, weight control, and energy levels. Adopting a moderate approach to carbohydrate consumption allows for a more balanced intake of macronutrients and supports long-term nutritional stability.

 


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Classic Guacamole with a Hint of Cilantro and Lime

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Ingredients:
• 500 grams of ripe medium avocados
• 75 grams of red onion, finely chopped
• 75 grams of tomato, seeds removed and finely chopped
• 1 tablespoon of olive oil (or to taste)
• 4 sprigs of fresh cilantro, finely chopped
• 1 pinch of salt
• Juice of 1 small lime or half of a large lime
 

 


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Gluten-Free Bread with Coconut & Almond Flours

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Ingredients:
• 1/2 cup coconut flour
• 1/2 cup almond flour
• 5 tablespoons psyllium husk
• 1/2 tablespoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon garlic powder (optional)

 


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Healthy Flaxseed Wraps (Makes 10–11 regular-size wraps)

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Ingredients:
• 2 cups of ground flaxseed
• 1 1/2 cups of warm water
• Seasonings to taste: sea salt, garlic powder, turmeric, oregano, cumin, etc.
• Olive oil (to grease your hands and parchment paper if needed)

 


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Green Plantain Tortillas

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Gluten-Free – Flourless – High-Fiber – 100% Natural

Ingredients:
• 2 green plantains (completely green, not ripening or yellowing)
• 1 teaspoon salt
• Water (for boiling only)
• Coconut oil or olive oil (optional, for lightly greasing the pan)

 


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Sweet Plantain Tortillas (Gluten-Free, Soft & Nourishing)

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Ingredients:
• 2 ripe plantains (yellow skin with some dark spots)
• 2 to 3 tablespoons almond flour (optional, depending on texture)
• Pinch of salt

Optional flour alternatives:
If you don’t have almond flour, you may substitute with:
• Coconut flour (use less, as it absorbs more moisture)
• Gluten-free oat flour
• Brown rice flour

 


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Lentil Salad with Avocado, Cherry Tomatoes & Spinach

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Ingredients:
• 1 cup of cooked lentils (green or black, firm texture)
• 1 cup of cherry tomatoes, halved
• 1/2 ripe avocado, diced
• 1 cup of fresh spinach leaves
• 2 tablespoons of red onion, thinly sliced
• 1 tablespoon of sunflower seeds or chopped nuts
• (Optional) A bit of crumbled feta cheese
 

 


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Colorful Couscous Salad with Black Olives and Fresh Veggies

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Ingredients:
• 1 cup of whole wheat couscous
• 1 cup of boiling water
• 1/2 cup of black olives, sliced
• 1/2 red bell pepper and 1/2 green bell pepper, diced
• 1/4 cup of red onion, finely chopped
• 2 ripe tomatoes, diced
• 2 tablespoons of fresh cilantro, finely chopped

 


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Chickpea and Shrimp Salad

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Ingredients (2-3 servings)
• 1 cup cooked chickpeas (canned, rinsed, and drained)
• 200 g peeled and deveined raw shrimp
• 1 cup baby spinach or arugula
• ½ red bell pepper, diced
• ½ cucumber, thinly sliced
• ½ red onion, thinly sliced
• ½ avocado, cubed
• ¼ cup crumbled feta cheese (optional)

 


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Bit of Papaya: Juice for Radiant Skin and a Healthy Gut

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Healthy, glowing skin starts from within, and this juice is a true elixir to nourish it from the inside out. Each ingredient is carefully selected to improve digestion, reduce inflammation, and provide essential nutrients for a naturally radiant complexion.

 


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Detox & Heal: Asparagus SOS

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This juice is a powerful detox ally, helping your body eliminate toxins while providing a boost of antioxidants to refresh and revitalize you. Asparagus contains enzymes that aid in breaking down alcohol residues, while ginger and lemon add a fresh and invigorating touch.

 


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Turmeric Dream: Revitalizing Detox Juice

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This vibrant and refreshing juice is designed to awaken your body and support its natural detoxification process. Packed with antioxidants and anti-inflammatory compounds, it promotes liver function, gut health, and overall well-being.

 


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Liver and Skin Cleanse

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Ingredients:
• ½ artichoke
• 3 beet leaves
• 1 beetroot
• ¼ cucumber
• 1 stalk of celery
• 1 green apple
• 1 to 2 inches of fresh ginger
• Juice of ½ lemon

 


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Nutritious Salad with Quinoa, Avocado, and Chickpeas

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Ingredients:
• 1 cup cooked quinoa
• 1 cup cooked chickpeas (can be canned or homemade)
• 1 ripe avocado, diced
• 1 cup fresh spinach
• 1 carrot, grated
• ½ cucumber, thinly sliced
• ¼ red onion, finely chopped

 


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Baked Fish with Mushroom, Broccoli, Carrot, and Quinoa

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Ingredients:
• 1 fish fillet (salmon, tilapia, or your preferred choice)
• 1 cup broccoli florets
• ½ cup cooked quinoa
• 1 cup mushrooms (champignon or portobello), sliced
• 1 garlic clove, chopped
• 1 tablespoon extra virgin olive oil
• 1 tablespoon lemon juice
• 1 carrot, diced into small cubes

 


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Grilled Chicken Breast with Quinoa Salad and Roasted Vegetables

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Ingredients:
• 1 boneless, skinless chicken breast
• 1 tablespoon extra virgin olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Juice of 1 lemon
• Salt and pepper to taste
• ½ cup cooked quinoa
• 1 carrot, cut into strips
• 1 red bell pepper, cut into strips
 

 


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