My Grandmother was a quintessential Southern lady. She wore heals even when walking got difficult and never went out the door without makeup. She took pride in her appearance and went to great lengths to look outstanding. Though I didn’t inherit much of this vigor for perfect appearance, as I get older I have wanted to adopt one thing of this side of my grandmother- the special care she took of her skin.
Just a few weeks ago I got my very first facial. What little cave have I been living under to miss out on such an incredible service until now. My Grandmother would be so ashamed. Just a couple weeks ago I tagged out of parenting for a few short hours for a much needed and much appreciated facial. I was introduced by my friend Katie to Kim Sevy, a licensed master esthetician, and passionate skin care product creator. Her business, Alkim Me, is a thriving skin care business in NYC and SLC, where she methodically restores skin with every person’s wholeness in mind. She takes everything into consideration when talking about the health of your skin, even the way you eat, which brings me to the recipe today, Salmon with Fruit Salad.
Every element in this dish is one that Kim advised me would not only improve skin conditions but also help protect your skin from the sun. Yes, that’s right, food that acts as a natural sun screen. And for this hungry, pale skin gal living in the dessert, hearing that I could eat my sunscreen was great news.
Here are Kim’s notes on why each ingredient in this recipe is great for your skin:
LEAFY GREENS. Leafy greens in particular kale, spinach and chard have been shown to reduce the risk of squamous cell carcinoma also they help to protect the skin from UV damage and assist in repairing skin when exposed to UV rays. Kale specifically is jam packed with Vitamins such as A,C,E,K . Iron, Calcium, Omega fatty acids Protein and fiber. Kale contains more iron than beef, more calcium per calorie than milk, and contains both omega 3 and 6 fatty acids. Eating Kale regularly has shown to prevent and even reverse inflammatory diseases such as arthritis and heart disease.
BLUEBERRIES : Blueberries are little super hero’s for skin they are loaded with antioxidants which are free radical fighting ninjas.
GREEN TEA : Green tea is a powerhouse loaded with polyphenols known to promote collagen and protect against harmful UV rays
OMEGA 3S: Omegas that are found in Salmon, Flax Seed, Chi Seeds. Essential Fatty Acids and Omega Acids help to reduce inflammation in the body. A sunburn is essentially an inflammatory response to UV exposure. Daily doses of Essential Fatty Acids help to keep the body free of inflammation. EFA’s have also been shown to reduce the risk of melanoma
WATERMELON : Watermelon enhances the skin’s natural defenses. This red ripe melon is packed full of vitamins including A, C and B6. Many studies have shown watermelon to have 40% more Lycopene that raw tomatoes (and more lycopene of any fruit). Lycopene is a powerful antioxidant that has been shown keep skin smooth and protect it from the sun. Also, watermelon is very juicy containing a lot of natural water so its very hydrating. It also contains collagen boosting properties.
TOMATO : Cooked tomato is loaded with lycopene goodness known to protect the skin from harmful UV rays. Tomato paste is one of the most simple ways to incorporate a daily dose of lycopene into your skin care program.
STRAWBERRIES: These juicy red beauties are packed full of Vitamin C goodness. Vitamin C is a powerful antioxidant which helps skins ability to produce collagen, fight off free radicals, and repair DNA.
MINT This cool green gorgeous herb is bursting with health, beauty and skin benefits. Mint is a powerful antioxidant, anti inflammatory, anti fungal And drumroll please…. Mint has been shown to protect cells from mutation and enhance DNA repair making it a huge ally for fighting cancer.
AVOCADO: Avocado is one sexy skin food. This baby is a natural UV protector, cancer fighter and contains more potassium than its sister fruit banana. Eating Avocado helps the body to absorb nutrients, provides skin and body with essential fats good for skin glowing and heart healing. Avocado is very hydrating and has amazing skin softening and wrinkle reducing qualities. An avocado a day will keep the plastic surgeon away!!!!!
I am so grateful to know how I can take care of and protect my skin naturally, especially as I grow older living in the dry Utah climate. I also didn’t leave Kim’s office without taking with me some her line of skin care products. She literally creates each of her products in the back of her skin care salon and after enjoying them during the facial and hearing just briefly about her expertise in dermatology in New York City, I felt so lucky to now have some of her secrets in my bathroom cupboard.
When it comes to skin care I’ve always wrote it off because I lacked in knowledge, like someone who doesn’t cook because no-one ever taught them how. But now, I’ve truly been enlightened and am so excited to know not only how to take care of my skin with good products, but also what to eat that will also improve and protect my skin. Grandma would be so proud!
- 1 1/4 lb salmon fillet
- 1 tablespoon oil, flax or avocado oil is best but olive oil works too
- 1 cup blueberries
- 1 cup strawberries, diced
- 1/2 cup sun-dried tomatoes,* chopped
- 1 tablespoon mint, finely chopped
- 1 tablespoon basil, finely chopped
- 1 cup cup baby spinach and kale (loosely packed), chopped
- 1 avocado, chopped
- 3 tablespoons oil, flax or avocado oil is best but olive oil works too
- 1/2 small lemon, zest and juice
- 2 tablespoons honey
- 1 teaspoon matcha green tea powder
- 1 1/2 teaspoon salt
- 1/2 teaspoon pepper
Preheat oven to 250 degrees. Whisk together all of the ingredients for the dressing.
Pour 1 tablespoon olive oil in a small baking pan, just large enough to hold the entire piece of salmon. Lay the salmon skin-side down in the olive oil.
Spread 1/3 of the dressing over the top of the salmon
Bake the salmon for 22 to 28 minutes, depending on the thickness of the salmon fillet. To check for doneness, insert the tines of a fork into the thickest part of the fillet and gently pull. If the fish flakes easily, then it is done. If it is still gooey, and if the fork is difficult to pull out, bake the salmon for 5 more minutes and check again.
While the salmon is cooking toss together all of the fruit, herbs, greens and avocado. Pour almost all of the rest of the dressing over the fruit (leaving just about a teaspoon extra to pour over the salmon when it's finished). Store in the fridge until the salmon is ready.
To serve the salmon, gently slide a spatula under the fish and remove it to a cutting board. Use a sharp knife to cut the fillet into four equal pieces. If desired, lift the fish away from the skin to serve. Serve over fruit salad.
Instead of using store bought sun-dried tomatoes, you can also slow roast your own. Start with about 12 ounces of cherry tomatoes (or a little larger), slice in half and remove most of the seeds, then, season with salt, pepper and a little sugar. Roast on a wire rack at 200 degrees for 1.5-2 hours. Toss with oil to store in fridge.
Kim Sevy’s skin care practice in Salt Lake City is part scientist, part sage. The scientist & alchemist research uses the latest and greatest technologies available while the sage & medicine side brings out the magical ingredients that are found in nature combined with healing traditions.