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YOUTHFUL SKIN FROM THE INSIDE OUT – AND CHOCOLATE PEANUT SQUARES

May 8, 2016 10 Comments

peanut choc squares

If you’ve just found us via Telegraph online – welcome! We believe in eating well to age well and are thrilled to be collaborating with the Telegraph again to spread the word about how more youthful skin can come from the inside out.  You can read the full article here or a shorter version – with a recipe – below. And do sign up here for a regular updates and delicious recipes. 

Would you believe me if I told you there was a simple way to age better – reducing the risk of dementia, diabetes, heart disease, cancer and osteoporosis? And wouldn’t it be great if the same simple method also led to fewer wrinkles? Well, it’s true! It’s all about eating well to age well –  our mantra here at www.kaleandcocoa.com.

The great joy of eating well is that it works from the inside out. While a great diet helps our bodies to function optimally, it also strengthens skin, rebuilds collagen and powers us through later life.  So it’s a win win.

For a clear example of how our internal health is literally written on our faces, consider this. A study of women in their late 40s and early 50s found that those with the deepest wrinkles and least elastic skin also had the lowest bone density. The wrinkles and crinkles were predictive of bone loss at all the commonly measured sites – hips, lumbar spine and heels  – regardless of age, weight, height etc . Our bones are highly mineralised but they are still 50% collagen – that structural protein which keeps our skin bouncy  – so it’s no surprise that the same raw materials support the formation of both skin and bone – and the same free radicals break them down.

As we age, our bodies – inside and out – are under attack from free radicals generated by  sun exposure, pollution and unhealthy diets.  Free radicals are essentially unhinged, lonely electrons, rampaging round our bodies looking for a new mate. And they don’t care if they break up other pairs of electrons in their quest for a partner. Scientists call this process oxidation – we are rusting, basically. This process damages our skin – and contributes to many other age-related degenerative diseases such as cancer, heart disease and dementia. How do we fight back against this? You’ll have heard of anti-oxidants.  These are the good guys: giving their own electrons to the free radicals who can then settle down and live happily ever after. So the more anti-oxidants we consume, the better.

Anti-oxidant is the term applied to a group of nutrients – in particular vitamins A, C, E, beta-carotene, flavonoids and selenium. In recent years there’s been a lot of talk about ‘superfoods’ – the foods which are particularly rich in these age-busting nutrients. The best sources of anti-oxidants are fresh fruit and vegetables – the more colourful the better. For example, the deep colour of blueberries, red peppers and red cabbage are all down to high concentrations of anthocyanins – a family of anti-oxidant pigments which may reduce the risk of heart disease, diabetes and some cancers.  Recent research has focussed on the power of individual foods which are particularly rich in anti-oxidants. Goji berries, maca, lucuma, baobab, spirulina and other exotic sounding ingredients have all had the thumbs up as particularly super superfoods.  But – and this is the critical thing – there’s no point chomping on these if your diet is deficient in other areas. We prefer to think in terms of a ‘super diet’ – a way of life that incorporates the benefits of fruit and veg, whole grains and healthy fats to benefit our bodies. Then any superfoods we consume are the icing on the cake (as it were) – we’re not asking them to undo the work of a generally unhealthy diet. We add spirulina to smoothies, stir flaxseeds into baked goods and snack on Brazil nuts – but we know that looking better from the inside out is much more a way of life.

FIVE TOP TIPS FOR BOOSTING YOUR SKIN FROM THE INSIDE OUT:

  1. Add deeply coloured fruits and vegetables to every meal. Mix berries into your breakfast porridge (we rely on frozen ones ). Chop a range of veg like sweet potatoes, aubergine and red pepper into small cubes, toss in olive oil and seasoning and roast in a hot oven for around 40mins. Use in everything – top with a poached egg for a simple supper.
  2. Chow down on chia. We love these little seeds which swell up when soaked in water or milk. They are packed with omega-3, an essential fatty acid which helps nourish the skin. Try our super-simple chia seed parfait or chia pancakes.
  3. Say hello to soy – we avoid over-processed soya milk, but love edamame beans. Most big supermarkets sell them frozen and podded. We add to salads – like our pea and soybean salad – and soups because research shows soy may help heal some of the sun’s photo-ageing damage.
  4. Munch on millet – proof that not all superfoods are expensive. This gluten-free grain, traditionally fed to cattle and birds, is packed with the collagen-forming amino acids methionine and lysine. We use it instead of rice or quinoa and our millet pancakes are a firm family favourite.
  5. Chomp on (a little) dark chocolate – everyone’s favourite superfood – cocoa contains high levels of dietary flavanols which protect skin from sun damage and make it look smoother. See the recipe below for peanut and dark chocolate squares which (she says modestly) some of the most delicious things I’ve ever made.

PEANUT AND DARK CHOCOLATE SQUARES

  • 180g rolled oats
  • 250g peanut butter
  • 12 medjool dates, pitted
  • 60ml maple syrup
  • 2 tbs coconut oil, melted
  • Half a teaspoon of vanilla essence
  • a good pinch of sea salt – don’t skimp on this – really brings the flavours together
  • 150g 70% dark chocolate, broken into squares

This recipe is so simple – no need to bake. Just blitz all the ingredients except the chocolate in a food processor until the mixture is sticky and clumps together when you pinch a small lump. Tip into a lined brownie pan and press down hard to smoothe it out. Place in the freezer while you gently melt the dark chocolate. Pour the chocolate over the top of the peanut mixture and chill until needed. Cut into small squares (it’s pretty rich) and enjoy!

Susan

  • Meal Types: Dessert, Treats and Snacks
  • Ingredients: Chocolate, Oats, peanuts
« NOW IS THE TIME TO EAT NETTLES! SOUP, CURRY & SAUCE
EATING LESS – WHITE BEAN AND ANCHOVY DIP »

Comments

  1. Joyce Reid-Rutherford says

    May 9, 2016 at 8:04 am

    Hi
    I love your recipes, but you use a lot of coconut oil, and I am allergic to anything remotely connected with coconut, so could you please suggest an alternative? Would olive oil be too rich?

    Best wishes and well done with the site

    Reply
    • Susan Saunders says

      May 11, 2016 at 9:00 pm

      Thanks so much Joyce. I think I would use a lighter oil like sunflower for these chocolate squares. Olive oil might be a bit heavy.

      Susan

      Reply
  2. Jerri says

    May 9, 2016 at 8:44 pm

    Hi,
    Love your blog. Thanks so much for the lovely job you do. Have questions around the use of coconut oil. Know it is trending now, but it just looks so unhealthy, so artery clogging. Have you done a previous blog I could read or could you give more info in a future post please? Thanks.

    Reply
    • Susan Saunders says

      May 11, 2016 at 8:59 pm

      Hello Jerri
      thanks so much for your kind words. There’s a post from a couple of years ago here https://agewellproject.com/coconut-oil-a-very-big-question-and-cookies/ about coconut oil which might explain a little more for you. I like it because it is linked to brain health and my mother’s battle with dementia was so long and terrible I want to do everything I can to protect my own brain. I know there has been more research published in the last two years so will post again soon about coconut oil!

      Susan

      Reply
      • Jerri says

        May 12, 2016 at 12:07 am

        Thanks! Much clearer now.

        Reply
  3. Nan Eckardt says

    May 17, 2016 at 2:26 pm

    These squares are yummy, but I am afraid they are not compatible with the “eating less” message of Annabel’s latest post! I had coconut oil on hand because I use it to make my own “sugar scrub” shower: mix a cup of demerara sugar with 1/2 c. coconut oil and favorite essence (vanilla, lavender, etc).

    Reply
    • Susan Saunders says

      May 20, 2016 at 6:56 am

      I cut the squares really small! But you are right of course, they are very rich. The sugar scrub sounds great – I do something similar with salt

      Reply
  4. Margaret says

    May 19, 2016 at 3:10 pm

    This recipe sounded ideal but I was SO disappointed. I cut one square and it just distintigrated into dry rubble, I even froze the tray before cutting any more but of course you have to defrost before eating – rubble again. I used rapeseed oil but don’t think that should make any difference. Such a waste of good ingredients. Any ideas what went wrong?

    Reply
    • Susan Saunders says

      May 19, 2016 at 9:38 pm

      I’m SO sorry to hear that Margaret. I love this recipe and make it time and time again and it always sticks together really well. It may be the coconut oil helps everything to stick as it is solid at room temperature. And did you use medjool dates? It really helps if they are nice fat sticky ones.

      Reply
      • Margaret says

        May 20, 2016 at 6:24 am

        Ah, I see what you mean about the coconut oil – becoming solid would certainly help. Yes, I did use Medjool dates. Thanks for reply.

        Reply

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