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Go the Veggie Route
For Smooth and Protected Skin
by Alice Osbornce and Patty Liston
 Ever had a sinister little bump or growth removed from your skin? Eating leafy greens can help keep that spot from coming back. In people with a history of squamous cell carcinoma, the second most common form of skin cancer, a diet high in leafy greens was associated with a reduced risk of another round of the disease.
A recent study suggested a possible 50% risk reduction. Promising news, especially since people who’ve experienced one growth have a higher risk of getting another. Researchers aren’t sure why leafy greens may have an impact, but we already know that the veggies are full of skin-friendly vitamins and nutrients, like lutein and zeaxanthin.
 Another great skin nourisher is carrots. The crunchy snack and Bugs Bunny prop is loaded with vitamin A -- a good-for-your-eyes antioxidant that appears to be great for skin, too. It helps balance the pH of the skin's surface, making it slightly acidic. That's good news, because slightly acidic skin fends off bacterial invaders.
Of course, nothing beats the tried-and-true basics of skin protection, such as wearing sunscreen and wide-brimmed hats, keeping covered, and avoiding the sun during peak hours. But eating more leafy greens is one of the best things we can do, because truly healthy skin starts from the inside out! Now to jazz things up a bit and you want a break from fresh garden salads, try these takes on lettuce, kale, and spinach from EatingWell:
Fresh Garden Spinach Dip
Yield: 2½ cups
This light spinach dip is made healthier with reduced-fat cream cheese, nonfat yogurt and low-fat cottage cheese instead of full-fat cheese, mayonnaise and sour cream. It will save a whopping 84 calories and 10 grams of fat per serving when compared to traditional versions. Serve it with pita chips and crunchy vegetables or spread it on a sandwich.
 1 small shallot, peeled
1 5-ounce can water chestnuts, rinsed
1/2 cup reduced-fat cream cheese (Neufchâtel)
1/2 cup low-fat cottage cheese
1/4 cup nonfat plain yogurt
1 tablespoon lemon juice
1/2 teaspoon salt
Freshly ground pepper to taste
1-2 cups fresh baby spinach
2 tablespoons chopped fresh chives
Pulse shallot and water chestnuts in a food processor until coarsely chopped. Add cream cheese, cottage cheese, yogurt, lemon juice, salt and pepper and pulse until just combined. Add spinach and chives and pulse until incorporated.
Nutrition Information: Per 1/4-cup serving: 54 calories; 3 g fat (2 g sat, 1 g mono); 10 mg cholesterol; 4 g carbohydrate; 4 g protein; 1 g fiber; 222 mg sodium; 102 mg potassium.
Nutrition bonus: Vitamin A (15% daily value).
0 Carbohydrate Servings
Exchanges: 1 vegetable, 1/2 fat
Make Ahead Tip: Cover and refrigerate for up to 3 days. Stir before serving.
 Download this recipe.
Five Spice Turkey & Lettuce Wraps
Serves 4; 1 ¼ C filling ea.
Based on a popular Chinese dish, these fun wraps also make appealing appetizers for entertaining. OR, make it a meal: Serve with chili-garlic sauce and rice vinegar for extra zip; toss diced mango and strawberries with lime juice for a quick dessert.
 1/2 cup water
1/2 cup instant brown rice
2 teaspoons sesame oil
1 pound 93%-lean ground turkey
1 tablespoon minced fresh ginger
1 large red bell pepper, finely diced
1 8-ounce can water chestnuts, rinsed and chopped
1/2 cup reduced-sodium chicken broth
2 tablespoons hoisin sauce (see Note)
1 teaspoon five-spice powder (see Note)
1/2 teaspoon salt
2 heads Boston lettuce, leaves separated
1/2 cup chopped fresh herbs, such as cilantro, basil, mint and/or chives
1 large carrot, shredded
Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat. Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute.
To serve, spoon portions of the turkey mixture into lettuce leaves, top with herbs and carrot and roll into wraps.
Nutrition Information: Per serving: 285 calories; 11 g fat (3 g sat, 1 g mono); 66 mg cholesterol; 24 g carbohydrate; 26 g protein; 5 g fiber; 543 mg sodium; 390 mg potassium.
Nutrition bonus: Vitamin A (150% daily value), Vitamin C (140% dv), Iron (25% dv), Folate (20% dv). Exchanges: 1/2 starch, 2 vegetable, 3 lean meat; 1 Carbohydrate Serving.
Tip: Hoisin sauce is a spicy, sweet sauce made from soybeans, chiles, garlic and spices. It will keep in the refrigerator for at least a year.
Often a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, five-spice powder was originally considered a cure-all miracle blend encompassing the five elements (sour, bitter, sweet, pungent, salty). Look for it in the supermarket spice section.
Make Ahead Tip: Prepare the filling (through Step 2), cover and refrigerate for up to 1 day. Serve cold or reheat in the microwave.
Download this recipe.
Kale with Apples & Mustard
Serves 4, ¾ C each
Tart apples, grainy mustard, cider vinegar and a touch of brown sugar add sweet-and-sour flavor to sauteed kale.
 1 tablespoon extra-virgin olive oil
1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip)
2/3 cup water
2 Granny Smith apples, sliced
2 tablespoons cider vinegar
4 teaspoons whole-grain mustard
2 teaspoons brown sugar
Pinch of salt
Heat oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, cover and cook, stirring occasionally, for 3 minutes. Stir in apples; cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes more.
Meanwhile, whisk vinegar, mustard, brown sugar and salt in a small bowl. Add the mixture to the kale, increase heat to high and boil, uncovered, until most of the liquid evaporates, 3 to 4 minutes.
Nutrition Information: Per serving: 107 calories; 4 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 18 g carbohydrate; 2 g protein; 3 g fiber; 134 mg sodium; 399 mg potassium.
Nutrition bonus: Vitamin A (170% daily value), Vitamin C (100% dv).
1 Carbohydrate Serving. Exchanges: 1/2 fruit, 1 1/2 vegetable, 1 fat (mono)
Tip: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for this recipe, remove the tough ribs, chop or tear the kale as directed, then wash it—allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.
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