Now that we are staying in every night and cooking so much more than we ever did before, I’ve been focusing on easy, healthy dishes that even my daughter will eat!

This veggie side dish is really easy to make and is packed with skin friendly nutrients. It gets two thumbs up from my 8 year old daughter, which makes it a keeper! I think you guys will love it as much as we do.

To make, start with one or more low glycemic, high fiber veggies: brussel sprouts, cauliflower, and/or broccoli. Don’t stress if you can’t get fresh veggies- this works with frozen ones as well. Here’s my glycemic index cheat sheet and more on why low GI foods are so good for your skin!

Add garlic and onions, which are amazing sources of prebiotic fiber. Prebiotic fiber gets consumed by the beneficial bacteria in our gut to keep our gut healthy and dial down inflammation.  You can either just slice these extra thin, or sometimes I even saute them before I add them to the sheet pan to release even more flavor.

Next, we add the olive oil. I use extra virgin olive oil both before I spread the veggies on the sheet and on the top, right before I put the sheet in the oven.  EVOO is rich in a skin-smoothing emollient called oleic acid. The essential fatty acids in olive oil richly nourish the skin and have anti-inflammatory properties. Olive oil also contains polyphenols that act as potent antioxidants.

I always add some rosemary sprigs, which are an amazing source of antioxidants and has anti-inflammatory properties. Added bonus is they add a delicious flavor.  I bake the veggies with these lying on the top, but remove before I eat.

And finally, for the finishing touch, I love to sprinkle some dried cranberries on top. The dried cranberries are an excellent source of Vitamin C, which is critical to help your skin cells make collagen. Just be sure to use sparingly because added sugars can bind to your collagen and elastic fibers and break them down through a process called glycation.

I generally bake at 350 degrees for 50-55 minutes, or until I see the top start to brown!

Enjoy!!

Dr. Whitney

The glycemic index, or GI, ranks food and drinks on a scale of one to 100 depending on how quickly and steeply your blood sugar rises after you consume them.

The benchmark is glucose at 100.  Technically, a GI between 1 and 55 is considered low while 56 to 69 is medium and anything 70 or above is high. The goal is to consume mostly foods low on the GI.

To keep things simple, because this can get a bit complex with all of the nuances, I’ve listed below common foods under which category they belong (low, moderate, and high).

You’ll want to ground your diet in low-GI items with medium GI foods in moderation! Ideally, you will work to limit high-GI foods as much as possible.

So, here we go! Healthy skin starts from within and this is a great guide, guys!

LOW GI FOODS   

100% whole grain bread

whole wheat tortilla

wild rice

quinoa

lentils

beans (kidney, garbanzo, pinto, and black)

fiber-rich fruits and vegetables (green beans, apples, grapefruit, asparagus, broccoli, berries)

nuts and peanuts

cereals made with 100 percent bran

unsweetened almond milk

full-fat plain Greek-style yogurt

tomato juice

 

MEDIUM GI FOODS

whole wheat pastas and some breads

traditional oatmeal

barley and bulgur

brown rice

sweet potato

sweet corn

graham crackers

OJ and other fruit juices without extra sugar

 

HIGH GI FOODS

white bread

white rice

white pasta

macaroni and cheese

pizza

couscous

bagel (white, plain)

baguette (white, plain)

low-fiber cereals (high in added sugar)

high-sugar beverages (sweetened tea and fruit juices, soda pop)

sweetened yogurt

rice milk

rice crackers

rice cakes

water crackers

pretzels

French fries and baked potatoes

raisins

**NOTE:

The GI is not perfect because some foods that appear high on the GI actually do not contain enough carbohydrates per serving to raise blood sugar significantly. Watermelon, for example, is one such food. (Foods that contain no carbohydrates, such as meats and oils, have a GI of zero. Similarly, coffee, tea, and wine have a GI of zero.) Also keep in mind that we rarely eat foods in isolation. They are combined with other foods during a meal, which also changes the chemistry of the food and how the body metabolizes it. Note, too, that your body’s response to foods is unique. The GI should be referenced for general guidance—not as a hard and fast rule.

Dr. Whitney

 

@DrWhitneyBowe

Instagram

Sign up to get FREE ACCESS to my TWO EXCLUSIVE eBOOKS: (1) My Top Sunscreen Picks for 2020 and (2) My Signature BOWE GLOW BOOTCAMP to jump start your healthy glow today!

This site offers health, wellness, fitness and nutritional information for educational purposes only. The information on this website is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

© 2019 - Dr. Whitney Bowe

Terms of Use

Join my email community

Become a Bowe Glow Insider! Sign up to have access to exclusive news, VIP product giveaways and events, and early access to glowing skin tips and videos!

Sign up to get FREE ACCESS to my exclusive BOWE GLOW BOOTCAMP e-book to JUMP START YOUR HEALTHY GLOW TODAY!