3 healthy summer recipes your skin will love!

When summer arrives, our eating habits naturally shift towards lighter, fresher meals. Crisp salads, colourful vegetables, BBQ favourites and refreshing desserts replace the comforting, hearty dishes we often crave during winter.

It’s also the perfect season to enjoy a wide variety of raw and lightly cooked fruits and vegetables that are naturally rich in vitamins, antioxidants and anti-inflammatory compounds. These nutrients don’t just support your overall health – they can also help nourish your skin from within, promoting that ‘glow’ we’re all looking for!

Summer recipes are all about fresh ingredients, vibrant colours and lighter meals that help you feel your best. Whether you’re meal prepping for the week or looking for healthy dishes to enjoy in the sunshine, these simple recipes combine seasonal ingredients with nutrients that support healthy skin from the inside out.

3 summer recipes for healthy skin:

1. Roasted Red Pepper Orzo Salad

Sweet roasted red peppers are one of the best vegetables for healthy skin. They’re naturally high in vitamin C, which is essential for collagen production, as well as beta-carotene (vitamin A),¹ which helps protect skin cells from oxidative stress. Their antioxidant content may also help defend your skin against environmental damage and support healthy ageing.

Ingredients (serves 4)

Salad

100g orzo pasta
2 red peppers
10 pitted black olives
1 TBSP fresh oregano, chopped
3 spring onions, thinly sliced
100g feta, broken into large chunks

Dressing

Juice of 1 lemon
3 TBSP olive oil
1 TBSP honey
½ TSP ground all-spice
½ TSP smoked paprika, plus extra to serve
½ garlic clove, crushed
½ TSP of salt

Method

Cook the orzo in boiling water until just tender. Drain and leave to cool.
Remove the stalk and seeds of the peppers and roast under a hot grill, turning occasionally until the skins are blackened. Cover with foil and allow to cool before peeling away the skin. Tear the flesh into 1cm strips.
Whisk together all of the dressing ingredients.
Combine the orzo, peppers, olives, oregano, spring onions and most of the feta in a large bowl. Toss with the dressing before topping with the remaining feta and a sprinkle of smoked paprika.

2. One-Pot Tomato Basil Pasta with Salmon & Avocado

Salmon and avocado are excellent sources of healthy fats that help support the skin’s natural barrier. They’re also rich in omega-3 fatty acids, vitamin E and antioxidants that help maintain skin hydration while supporting normal collagen production. If you enjoy eating salmon with the skin on, you’ll also benefit from additional B vitamins and healthy fats.²

Ingredients (serves 4)

200g pasta of your choice
2 garlic cloves, minced
1 large ripe avocado, diced
1 TSP of salt
1 TBSP extra-virgin olive oil
500g wild salmon fillet
⅓ cup fresh basil, sliced
¼ cup fresh basil, reserved
2 medium tomatoes, thinly sliced
¼ TSP freshly ground pepper

Method

Crush the garlic with ¾ tsp salt to form a paste, then stir in the olive oil.
Place the salmon on lightly oiled foil, skin-side down. Spread over the garlic mixture, scatter with basil, then layer over the tomato slices. Season with the remaining salt and black pepper.
Grill for 10–12 minutes, or until the salmon flakes easily. Meanwhile, cook the pasta according to the packet instructions.
Flake the cooked salmon into the drained pasta. Add the avocado, remaining basil, a drizzle of olive oil and extra black pepper before gently mixing together.

3. Spicy Lentil Jackets with Cucumber Yog

A healthy gut plays an important role in overall wellbeing, including skin health. Fibre-rich foods such as lentils, vegetables, wholegrains, nuts and seeds help feed beneficial gut bacteria. A balanced gut microbiome doesn’t just support healthy digestion – it can contribute to clearer, healthier-looking skin too, improving acne, skin rashes and early signs of ageing.³.

For an extra fibre boost, Chuckling Goat’s Complete Prebiotic contains a wide variety of naturally occurring plant fibres designed to nourish your good gut bugs. Simply add two teaspoons daily to your routine.

Ingredients (serves 4)

1 TBSP olive oil
1 onion, finely chopped
4cm piece fresh ginger, peeled and finely grated
2 garlic cloves, finely grated
25g fresh coriander, finely chopped (leaves and stalks)
1 heaped TSP Spice Mix
400g chopped tomatoes
250g Puy lentils
½ cucumber
200g Greek yoghurt
4 sweet potatoes

Method

Preheat the oven to 200°C (180°C fan). Bake the sweet potatoes for 35–40 minutes until tender.
Meanwhile, heat the olive oil in a frying pan and gently cook the onion for around 8 minutes. Stir in the ginger, garlic and coriander stalks, followed by the spice mix. Cook for another 2 minutes.
Add the chopped tomatoes and lentils, then simmer for 8–10 minutes until thickened.
Grate the cucumber, squeeze out any excess moisture and stir into the Greek yoghurt with most of the coriander leaves.
Split open the baked sweet potatoes and spoon over the lentil mixture. Finish with the cucumber yoghurt and remaining coriander.

No single food can transform your skin overnight, but consistently eating a colourful, nutrient-rich diet provides the vitamins, minerals, healthy fats and antioxidants your skin needs to look and feel its best. Combining plenty of fresh vegetables, quality protein, healthy fats and fibre is one of the simplest ways to support healthy skin from the inside out.

for more fresh summer meal inspiration? Check out more recipes here

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.