Last week I was invited to the beautiful offices of Atelier Doré to share some skin-supporting recipes. When crafting these recipes I selected ingredients that are not only great for the skin but those that additionally support our various bodily systems and organs. After all, the health of our skin greatly depends on our overall health. What we put into our bodies affects the quality of our skin, and vice versa, what we put on our skin affects our overall health.
Please note that the salmon in this recipe can be replaced with various types of fresh fish, tempeh or seasoned tofu. We include salmon for its content of omegas and for its wide-spread availability but smaller, locally-sourced, seasonal fish will also work very well. Whatever you choose, do make sure its sushi-quality and choose sustainable options whenever available.
To your health,
Jenna Levine, Founder
Shiso Poke Bowl
3 cups of sushi grade rice cooked al dente, I prefer sprouted brown rice with the addition of mixed grains like barley, red rice, wild rice, and rye berries.
1.5 lb raw sushi grade salmon, cut into bite size pieces
1.5 cups of rehydrated seaweed, such as wakame or dulse (skip hijiki, it’s tasty but contains arsenic)
½ cucumber, chopped
1 avocado, scooped and cut into small pieces
2 scallions, thinly sliced, white and green parts
6 shiso leaves, chiffonade
4 teaspoons sesame seeds
Tamari, rice wine vinegar, and yuzu citrus or lemon
Divide the cooked rice into plates or bowls. Arrange salmon, seaweed, cucumber and avocado on top of rice. Scatter scallions and shiso leaves. Sprinkle with sesame seeds. Season to taste with soy sauce, rice wine vinegar, lemon or yuzu juice.
The Good Stuff:
SALMON: Salmon is excellent source of omega-3 Fatty acids which are important for brain development, immune system function and blood pressure regulation. Salmon is a source of antioxidants, vitamin b12, vitamin d, protein, phosphorus, and potassium - all vital for healthy system function. Selenium in the fish can protect the body, especially the skin, from free radicals. Whether line-caught or farmed please ensure your source is sustainable.
SHISO: Shiso leaves are used in Chinese herbal medicine for symptoms of asthma and cough. They contain calcium, iron, and vitamin C. Its seeds support healthy immune function and are a rich source of omega-3 alpha-linolenic acid (ALA). Additionally the seed produces an antibacterial and anti-inflammatory oil that is great for blemish prone skin. We use shiso seed oil in both our BALANCE face oil and SMOOTH body balm.
SESAME: Sesame seeds are a good source of calcium, magnesium, iron, phosphorus and dietary fiber. Eating sesame seeds and oil can help lower blood pressure, improve digestion, help cure sleep disorders, and boost respiratory health. The seed oil is beneficial to the skin due to its anti-bacterial and anti-inflammatory properties.
CUCUMBER: Cucumbers are super hydrating and anti-inflammatory, which is great for skin and overall wellbeing. Cucumber provides a source lignans, which help to lower the risk of cancer and they are high fiber which aids digestive health. The content of vitamin b helps ease anxiety- which indirectly supports the skin as stress is very aging
AVOCADO: Avocados contain nearly 20 vitamins and minerals. They are the only fruit that provides a substantial amount of healthy monounsaturated fatty acids. These fats are heart healthy and can help reduce cholesterol. Eating avocados with other plant-based food can help with the absorption of nutrients. Applied topically, avocado oil, rich in sterolins, can help treat psoriasis, eczema.
SEAWEED: Seaweeds, such as kelp, contain 14 vitamins, 16 amino acids and marine-based compounds not found in terrestrial plants. Proteins, peptides, amino acids, fatty acids, polysaccharides, vitamins, minerals and antioxidants work in synergy with each other to soothe irritation, aid in cellular renewal and the elimination of impurities. Seaweeds can provide a source of iodine, an element responsible for the thyroid’s regulation of our energy and metabolism.