Paleo Compliant; Free of Gluten, Dairy, Soy, Nuts, Corn
From The Young Skin Diet by Michelle Lee
This tasty salad is a great way to incorporate anchovies, one of the best sources of omega-3 fatty acids, into your diet. Choose anchovies stored in extra virgin olive oil to ensure the highest efficacy of omega-3 fats for smooth, strong skin. Kalamata olives add powerful anti-inflammatory properties to this dish while cucumber provides potassium to enable efficient cellular function. Enjoy this salad for lunch to help your mind and body power through the afternoon!
1 dozen cherry tomatoes, halved
1 cucumber, chopped into ¼ inch rounds
½ cup kalamata olives
¼ red onion, thinly sliced
2 anchovy fillets in extra virgin olive oil, chopped into fine pieces
¼ cup extra virgin olive oil
1 tbsp. lemon juice
1 garlic clove, minced
1 tsp. Dijon mustard
Sea salt (to taste)
Place all dressing ingredients in a resealable container and shake vigorously.
Place all salad ingredients in a large bowl. Pour dressing over salad and toss to coat. Serve.
Science & Nutrition
Anchovies in Extra Virgin Olive Oil: The beneficial fatty acid content and composition of anchovies (and other fatty fish) stored in extra virgin olive oil remains highest relative to other storing liquids like seed oils. Selecting anchovies stored in extra virgin olive oil ensures the highest efficacy of omega-3 fatty acids for smooth and strong skin.
Caponio, F. et al., “Fatty acid composition and degradation level of the oils used in canned fish as a function of the different types of fish,” Journal of Food Composition and Analysis. 2011 Dec.; 24(8): 1117-1122.
Kalamata Olives: Phenolic compounds in kalamata olives are powerful anti-inflammatories, which enable efficient cellular function. Unlike some olives, kalamata olives tend not to be chemically treated in preparation for human consumption, so their phenols are not disrupted by chemical processing that can interfere with antioxidant and anti-inflammatory benefits.
Dimitrios, B. “Sources of Natural Phenolic Antioxidants,” Trends in Food Science & Technology. 2006 Sep.; 17(9): 505-512.
Cucumber + Anchovies: Cucumber provides water and potassium, which help balance the sodium found in anchovies to enable efficient cellular function. Good cellular function results in optimal cell volume and thus contributes to smooth and healthy skin.
Tanase, C., et al. “Sodium and potassium in composite food samples from the Canadian total diet study,” Journal of Food Composition and Analysis. 2011 Mar.; 24(2): 237-243.
350 calories; 33g fat; 4g sat. fat; 4mg cholesterol; 460mg sodium; 470mg potassium; 14g carbohydrates; 2g fiber; 7g sugar; 3g protein. 2 servings.
Author Michelle Lee
Michelle Lee is author of Living Luxe Gluten Free (nominated for 2016 James Beard Book Awards for “Focus on Health” and “Photography”), and she appears on KLRR’s morning show where she shares recipes and health tips on “Delicious Dishes with Michelle Lee.”
In addition to her culinary work, Ms. Lee is an award-winning economics and business consultant who has been featured in various publications, including Forbes, for her research. Ms. Lee holds a degree in economics and an MBA.
Ms. Lee’s forthcoming book, The Young Skin Diet, is based on her survey of hundreds of peer-reviewed scientific studies. The Young Skin Diet reveals the six principles of nutrition to rejuvenate skin, as well as over 75 recipes, skin treatments, meal plans and everyday habits to make skin young again. Available for purchase at Vroman’s, Amazon, Pages: A Bookstore, and Barnes & Noble.
More information may be found at TheYoungSkinDiet.com.
Praise for Michelle Lee’s works:
“upscale…mouthwateringly luxurious” – Simply Gluten Free Magazine
“good guidance…useful” – Publishers Weekly
“highly recommended” – Midwest Book Review
Photo, kalamata olives, by Michael Fielitz (https://www.flickr.com/photos/michfiel/5722026386) [CC BY-SA 2.0 (http://creativecommons.org/licenses/by-sa/2.0)], via Wikimedia Commons.
Photo, cherry tomatoes, by Jon Sullivan [Public domain], via Wikimedia Commons.
Photo, salad ingredients, by Michelle Lee.
Photo, lemons, by Johannes Pribyl (Jokep) (Own work) [GFDL (http://www.gnu.org/copyleft/fdl.html), CC-BY-SA-3.0 (http://creativecommons.org/licenses/by-sa/3.0/) or CC BY-SA 2.5-2.0-1.0 (http://creativecommons.org/licenses/by-sa/2.5-2.0-1.0)], via Wikimedia Commons.