The saying “you are what you eat” isn’t just a reflection of the number on the scale. It’s also an indicator of what your mane (among other things) looks like, too. Why? Hair and scalp issues are linked with either a deficiency or an excess of nutrients in your diet — yes, even eating a diet solely made up of fruits and veggies can have an adverse affect. While it all goes back to the food pyramid, it can be difficult to always maintain a perfectly balanced diet — this is where BioSil can help. Our supplements have been clinically proven to increase collagen formation and skin elasticity; increase skin elasticity and bone collagen formation; reduce wrinkles; and (last but not least) thicken and strengthen hair, thanks to choline-stabilized OrthoSilicic Acid — ch-OSA. When it comes to food, balance is key, yet there are some specific foods (not singular, but when used in conjunction with one another) that can perk up your tresses the au naturale way. Ahead, 4 delectable recipes that incorporate these fiber and scalp enhancing eats.
WHY: Protein, Omega-3 fatty acids, and vitamin D are contribute to a hydrated scalp and hair shaft. Just make sure you go for the wild variety, not farm raised.
- 4 (6 ounce) salmon fillets
- 1 teaspoon dried oregano
- Kosher salt
- Freshly ground black pepper
- 2 tbsp. extra-virgin olive oil
- 3 cloves garlic, minced
- 2 shallots, minced
- 3 cups halved cherry tomatoes
- Juice of 1/2 lemon
- 1/4 cup thinly sliced basil
- Freshly grated Parmesan, for garnish
- Balsamic glaze, for drizzling
- Season salmon all over with oregano, salt and pepper.
- In a large skillet over medium heat, heat olive oil. When oil is shimmering but not smoking, add salmon skin-side up and cook until deeply golden, about 6 minutes. Flip and cook additional 6 minutes, until salmon is opaque and flakes easily. Transfer to a plate.
- Add remaining tablespoon olive to skillet, then stir in garlic and shallots. Cook until garlic is fragrant, about 1 minute. Add tomatoes and season with salt and pepper. Cook, stirring frequently, until tomatoes just begin to burst. Remove from heat and squeeze over lemon juice.
- Serve salmon with tomato mixture spooned on top. Garnish each serving with basil and Parmesan, then drizzle with balsamic glaze.
WHAT: Dark Leafy Greens
WHY: Vitamins A and C serve as a catalyst for the formation of sebum, a natural conditioner for both hair and scalp.
- 1 bag of thawed and well drained chopped spinach
- 2 egg whites
- 1 whole egg
- ¼ cup diced onion
- ½ cup shredded cheese
- ½ cup bread crumbs
- 1 teaspoon red pepper flakes
- 1 teaspoon salt
- ½ teaspoon garlic powder
- Mix all ingredients in a bowl.
- Shape into patties and cook over medium high heat in a non stick skillet with a small amount of cooking spray.
- Patties are done when they are golden and firm. (About 4-6 minutes )
WHY: These antioxidant-rich blue bites are rich in vitamin C, which helps promote oxygen to the scalp and folicles, thus preventing breakage.
HEALTHY BLUEBERRY CRUMBLE
- ¾ cup old-fashioned oats (gluten-free if necessary, but measure accordingly)
- ¼ cup whole wheat flour or millet* flour 1 teaspoon ground cinnamon
- 2 tablespoon pure maple syrup, room temperature
- 1 ½ tablespoon unsalted butter, melted
- 6 cups blueberries
- 3 tablespoon cornstarch
- Preheat the oven to 350°F, and coat an 8”-square pan with nonstick cooking spray.
- To prepare the topping, whisk together the oats, flour, and cinnamon in a small bowl. Make a well in the center. Pour in the maple syrup and melted butter. Stir until fully incorporated.
- To prepare the filling, toss the blueberries with the cornstarch in a large bowl until completely coated.
- Transfer the filling to the prepared pan, and sprinkle evenly with the topping— just be sure to break it up in small pieces first as it tends to clump. Bake at 350°F for 45-55 minutes or until the juice is bubbling at the sides of the pan. Cool completely to room temperature; then refrigerate for at least 3 hours before serving to allow the juices to fully thicken.
WHAT: Sweet Potatoes
WHY: When eaten, the beta-carotene in these sweet spuds is converted into vitamin A, which in turn promotes growth and circulation of the hair folicle while preventing a dull scalp and mane.
FETA AND KALE LOADED SWEET POTATO (*Bonus point for the leafy green!)
- 2 sweet potatoes
- Seven ounce can chickpeas, drained
- 1 small red onion, thinly sliced
- 2 tablespoons red wine vinegar
- 1 ounce feta cut into small cubes
- 1 tablespoon extra virgin olive oil
- pinch chilli flakes
- 3 ½ ounces kale
- 1 tablespoon pumpkin seeds, toasted
- 3 ounces of rocket
- Heat oven to 392F. Prick the sweet potatoes all over with a fork, then put them in a roasting tin and roast for 40 mins. Add the chickpeas to the tray, then roast for 10 mins more, until the potatoes are completely tender and the chickpeas have crisped a little.
- Meanwhile, mix the onion with the vinegar and a pinch of sugar and salt, and set aside to quick pickle. In another bowl, marinate the feta with the oil and chilli flakes.
- When the potatoes are nearly cooked, cook the kale in a pan with 1.75 ounces of water for 3 mins until wilted, then season to taste. Halve the potatoes, divide between two plates and top each with the kale, chickpeas, red onion (reserving the vinegar), marinated feta and pumpkin seeds. Toss the rocket with the reserved vinegar, then serve on the side.