You Are What You Eat! Food for Healthy Skin: Roasted Salmon Salad

You Are What You Eat! Food for Healthy Skin: Roasted Salmon Salad

Many are the factors which contribute in having a healthy and beautiful skin: your genes certainly are no. 1, the environment you live in (such as pollution, air humidity/dryness, just to mention a few), stress, skincare and also your diet. This last one is often greatly underestimated, yet it is one of the most important factors. What we put on our plate, daily, has a huge influence on our hormonal balance, which is key to breakouts and pimples versus a glowing and healthy skin.

It is no wonder in fact that people’s skins are at their worst over the festive season where there’s cheese, biscuits and wine galore! A healthy, balanced diet is an essential prescription for the perfect complexion.  And I feel this is even more important for people like us who live in such a polluted and stressful city as Shanghai, we should be particularly attentive to skincare and a healthy diet! What goes ONTO a person’s skin is one side of the coin, what goes INTO a person’s skin is the other side.

A whole ¾ of women stated in a recent survey that healthy, glowing skin is what they want more than major contenders such as weight. I take this as no surprise, as healthy skin is a big confidence booster which in turn improves our general outlook on life.

I often get asked what I do to take care of it and actually I have a very simple skincare routine which goes hand in hand with my daily diet.

When it comes to skin products I select natural ones. I have recently started using Lu Ming Tang, a high-end skincare brand. I got fascinated by the story of its founder, a French lady called Marie Amiand.


Marie suffered a personal crisis, that led her to develop a skincare line tailored to life in the city. Pollution can dry out the skin, compromise barrier function and cause some of the early signs of skin aging. However the high levels of antioxidants found in tea, blended with natural ingredients and plant extracts, can help slow or prevent the effect of free radicals.  Taking advantages of local resources and technology, Marie followed her dream and created Lu Ming Tang.

The full line of her products is made in the enchanting tea-harvesting mountains of Longjing, close to Hangzhou using ingredients outsourced from Japan. What I like about Lu Ming Tang is that it combines western technology with eastern tea philosophy, offering products providing relief to those living in Shanghai, a climate sometimes less than ideal for skin health.

As for what goes on in my kitchen, I try to daily incorporate skin-friendly foods, such as:

  • Carrots, apricots, and other yellow and orange fruits and vegetables
  • Spinach and other green leafy vegetables
  • Tomatoes
  • Blueberries
  • Beans, peas and lentils
  • Salmon, mackerel and other fatty fish
  • Nuts
  • Extra virgin olive oil and coconut oil
  • Tea

In an attempt to help you guys achieve a healthy and glowing skin, I have decided to partner up with Lu Ming Tang and publish regular posts where we give you advice on skin-healing recipes and skincare products. Today I will start by showing you my morning skincare routine and a healthy salad I often make for myself to bring to the office.

My mornings/days are quite hectic. I need to get ready fast to head to work, and I am often on the run the whole day. Thus when I wake up I need to be quick, I don’t have time to spend hours in the bathroom which means my morning skin-care is quite basic, but it is enough for me.

All I do when I wake up (after my morning coffee of course, LOL) is to deeply wash my face with Lu Ming Tang Creme-mousse Nettoyante, a tea foam cleanser with helps gently purifying the skin with a refreshing feeling.

Then I apply a generous amount of Lu Ming Tang Creme de Marie. I like its light and non-oily texture which moisture my skin and keeps it hydrated the whole day. I find this to be particularly important in the summer where we are constantly exposed to air-conditioning which dries up our skin so much! This cream is a real beauty-boost, it fights dullness and energies the skin. Made with Longjing green tea, soy milk and Acerola red berries, it improves cell health while helping resist environmental aggressors and photo damage. It provides skin suppleness and elasticity and help fight free radicals for a healthy rosy glow.

Let’s now look at what I bring on my plate! I make sure that everyday I have a good serving of greens both for lunch and dinner, together with some healthy fats (coming from avocados, oil, nuts) and lean protein (from chicken or fish). Key secret is to have a balanced diet, that will go a long way in preventing skin problem.


Here is what I used in today’s recipe and why:

  • avocado (it contains antioxidants that help in protecting your skin from damage)
  • wild-caught salmon (good source of omega-3, which help reduce visible signs of aging)
  • extra virgin olive oil and olives (packed with Vitamin E which accounts for the anti-aging benefits as it helps restore skin smoothness and protects against ultraviolet light)
  • green tea (great source of polyphenois, antioxidant friends)
  • bell peppers (high in vitamin  C which helps in the production of collagen. Collagen keeps the skin firm and protects the cells from further damage)
  • potatoes, with their skin (Eating potato skins benefits your health by providing a source of niacin, also called vitamin B. It helps your cells break down nutrients into usable fuel. It also plays a role in cell communication and new cell development and helps your cells recover from physiological stress)
  • radish (great source of fibers, fundamental element for healthy guts)

Ingredients (serves 2):

  • 1 packet of green tea leaves
  • 2 salmon fillets (120 g each)
  • 1/2 cup green peas, boiled
  • 1/4 cup roasted and diced bell peppers
  • 1 head of butter salad
  • a handful of black olives
  • 1/2 avocado, diced
  • 2 radishes, sliced
  • salt and ground black pepper
  • 200 g baby potatoes
  • lemon vinaigrette dressing
  • extra virgin olive oil

Path dry the salmon fillets

Then season with salt and pepper. Sprinkle with green tea leaves

Wash the potatoes

cut them in 4, season with extra virgin olive oil, salt and ground pepper

Bake in pre-heated oven at 200 C for about 30 min. Set aside to cool them down.

Bake the salmon for about 8 mins. Meanwhile prepare the salad by chopping the greens, bell peppers, diced avocado, olives, sliced radish and green beans. For the dressing use a few tbsp of my lemon vinaigrette

As soon as the salmon is cooked, plate it with a side of salad and some roasted potatoes

and serve it up

This makes such a great lunch, light yet packed with nutrients.

A very balanced dish which will nourish your body and will help you achieve that glowing skin  you have always dreamed about 🙂

If you wish to purchase some of Lu Ming Tang products, visit their new store on Anfu Road in Shanghai. It’s a beautiful little shop nestled in the French Concession

Or you can place an order via their WeChat account 🙂




About the author:

An Italian living in China with a strong passion for cooking! Browse my 'left-overs' session for many tasty grub!. Follow her on Twitter / Facebook.