Skin Glow & Gut Nourishment: Creamy Roasted Red Pepper Butterbean Bowl
Have you ever woken up the morning of a big event, with a massive pimple to match?
This used to be the norm for me.
Big date? Big pimple.
Graduation morning? Grenade-size bulge.
Important interview? Illustrious enlargement.
10 years ago, I was a bridesmaid for the first time. It was my best friend’s wedding, and I wasn’t just a bridesmaid, I was maid of honor! After months of planning bachelorette parties and doing dress fittings and planning fun surprises for her, I was beyond excited to wake up that Saturday morning. I was nervous to give a toast, but so excited to be up there with my best friend.
I woke up that morning with a massive pimple smack dab in the middle of my cheek.
I asked a friend for some concealer, and did my best to cover it up, but it was one of those pimples I could FEEL all day. You know the kind? It almost feels like it’s a cop car’s siren, something you can’t ignore? Every time you move your face, you talk, or you smile, it reminds you that it’s there?
Yeah something like that.
Every time I started to forget it was there, it went ahead and reminded me.
Now, did it ruin my day? Of course not. But would I have felt better if it hadn’t been there? Hell yes.
Skin & Gut Health
What I didn’t realize at the time was how linked my gut issues, my skin woes, my general mood, and my diet were.
The gut microbiome, which consists of trillions of microorganisms residing in the digestive tract, plays a crucial role in overall health, including skin health. A balanced and diverse gut microbiome is associated with better skin health, while dysbiosis (imbalance) in the gut microbiome can contribute to skin issues.
Imbalances in the gut microbiome can lead to increased intestinal permeability (leaky gut), allowing toxins, bacteria, and undigested food particles to enter the bloodstream. This can trigger systemic inflammation, which may manifest as skin inflammation and conditions like acne, eczema, and psoriasis.
The gut is home to a significant portion of the body's immune system. Dysbiosis in the gut can dysregulate immune function, leading to inappropriate immune responses that may contribute to skin inflammation and autoimmune skin conditions.
The gut is responsible for absorbing essential nutrients, vitamins, and minerals from food. Imbalances in the gut microbiome or digestive issues can impair nutrient absorption, leading to deficiencies that may affect skin health. For example, deficiencies in vitamins A, C, D, and zinc are associated with various skin issues.
Certain foods can trigger immune reactions or inflammation in the gut, which may manifest as skin issues in susceptible individuals. Common culprits include gluten, dairy, processed foods, and foods high in sugar or artificial additives.
Confidence, Mood, & Skin
Anytime I talk about a physical health topic, it’s because of the connection with your mood & your confidence. Quite frankly, otherwise I wouldn’t care. I don’t care about my health because I want to impress my doctor at my annual physical or because I want to live to 200, I care because it affects my mood, my confidence, and how I experience day to day life.
Skin & mood have a bi-directional relationship. Your mood affects your skin, and vice versa.
Stress is known to trigger various skin conditions or exacerbate existing ones. When you're stressed, your body releases stress hormones like cortisol, which can increase oil production in the skin and contribute to conditions like acne, eczema, psoriasis, and rosacea. Additionally, stress can impair the skin's barrier function, making it more susceptible to irritation and inflammation.
Chronic skin conditions characterized by inflammation, such as acne and eczema, can impact mood and emotional well-being. Dealing with visible skin issues may lead to feelings of self-consciousness, embarrassment, low self-esteem, and even depression or anxiety. These negative emotions can further exacerbate stress and perpetuate a cycle of skin issues and mood disturbances.
Neurotransmitters, the chemical messengers in the brain, play a role in regulating mood and emotions. Serotonin, for example, is often referred to as the "feel-good" neurotransmitter because it contributes to feelings of happiness and well-being. Interestingly, serotonin receptors are found not only in the brain but also in the skin. Imbalances in neurotransmitter levels may affect skin health and contribute to conditions like acne and eczema.
The skin has its own complex network of nerves, receptors, and neurotransmitters, often referred to as the "skin-brain axis." Communication between the skin and the brain occurs bidirectionally through this axis, with signals from the skin influencing mood and vice versa. For example, sensations of itch or pain in the skin can trigger emotional responses in the brain, while emotional states like stress or anxiety can manifest as physical symptoms in the skin.Engaging in self-care practices that promote emotional well-being, such as relaxation techniques, mindfulness, exercise, and social support, can positively impact both mood and skin health. Managing stress effectively, getting adequate sleep, maintaining a healthy lifestyle, and seeking professional support when needed can help improve overall mood and skin wellness.
Mood and skin health are closely intertwined, with emotional states influencing skin conditions and skin health affecting mood and emotional well-being. Taking a holistic approach that addresses both psychological and dermatological aspects is essential for promoting optimal skin health and overall wellness.
This Dish
This dish is butterbeans in a creamy roasted red pepper & tomato sauce, topped with raw zucchini, fresh basil, freshly cracked black pepper, and some micro greens.
It’s inspired by this creamy roasted red pepper & tomato pasta I used to eat all. the. time. But unlike that dish, this one has no dairy, no sugar, and no processed ingredients. On the other hand, this one is filled with fiber, and with nutrients that support your skin & gut health.
It’s also incredibly easy to make, and even though it tastes & feels decadent, it’s actually quite light thanks to the secret ingredient: butternut squash. The butternut squash gives it a silky, creamy, feel; sans any fat; plus tons of nutrients that support skin & gut health.
The Benefits
I selected the ingredients in this dish to not only taste good, but also be supportive of your skin & gut health. The ingredients come together to support your gut microbiome, give you clear & glowy skin, and the secondary benefit of both of those things is to improve your mood. Specifically:
Probiotics: Miso is a fermented food rich in beneficial bacteria, including species like Lactobacillus and Bifidobacterium. These probiotic bacteria support gut health by promoting the growth of beneficial microorganisms, inhibiting harmful bacteria, and maintaining a balanced gut microbiome. A healthy gut microbiome is associated with improved digestion, nutrient absorption, and immune function, which can indirectly benefit skin health and mood regulation.
Digestive Enzymes: Fermentation of soybeans during the miso-making process activates enzymes like amylase, protease, and lipase, which help break down carbohydrates, proteins, and fats, respectively. Consuming miso can aid digestion and nutrient absorption, reducing the risk of digestive issues like bloating, gas, and constipation. Improved digestive function can indirectly benefit skin health by reducing inflammation and promoting the elimination of toxins.
Antioxidants: Miso, butternut squash, tomatoes, sweet peppers, dates, garlic, nutritional yeast, butterbeans, and zucchini all contain antioxidants like polyphenols, flavonoids, allicin, carotenoids, vitamin C, vitamin D, selenium, glutathione, and phenolic compounds, which help protect cells from oxidative damage caused by free radicals. Oxidative stress contributes to skin aging, inflammation, and the development of various skin conditions. Antioxidants neutralize free radicals, reducing oxidative stress and supporting skin health by promoting collagen production, reducing inflammation, and enhancing skin barrier function.
Glutamine: Miso contains glutamine, an amino acid that plays a crucial role in gut health and immune function. Glutamine is a primary fuel source for intestinal cells and supports the integrity of the intestinal barrier. By strengthening the gut barrier, glutamine helps prevent the leakage of toxins and pathogens into the bloodstream, reducing systemic inflammation and supporting overall health, including skin health and mood regulation.
Beta-carotene: Butternut squash & tomatoes are excellent sources of vitamin A, providing beta-carotene, a precursor to retinol, which is essential for skin health. Vitamin A promotes skin cell turnover, supports wound healing, and helps maintain healthy skin tissues.
Vitamin C: Butternut squash, tomatoes, sweet peppers, all contain vitamin C, which supports collagen synthesis, protects skin cells from oxidative damage, and enhances skin elasticity. The presence of potassium in butternut squash also helps regulate fluid balance in the body, supporting gut health and overall well-being.
Fiber: Butternut squash, tomatoes, sweet peppers, medjool dates, butterbeans, zucchini, and cashews are all rich sources of dietary fiber, including soluble and insoluble fiber. Fiber promotes gut health by supporting regular bowel movements, preventing constipation, and maintaining a healthy balance of gut microbiota. Soluble fiber forms a gel-like substance in the digestive tract, slowing down digestion, regulating blood sugar levels, and promoting the growth of beneficial bacteria in the gut. Insoluble fiber adds bulk to stool, facilitating its passage through the digestive system and preventing digestive issues like bloating and constipation. A healthy gut microbiome positively influences mood by producing neurotransmitters like serotonin and regulating inflammation.
Vitamin B6: Butternut squash, tomatoes, medjool dates, and sweet peppers all contains several nutrients that support mood and mental well-being. Vitamin B6, found in butternut squash, plays a role in neurotransmitter synthesis, including serotonin, dopamine, and gamma-aminobutyric acid (GABA), which regulate mood, stress response, and anxiety levels.
Magnesium: Cashews, medjool dates, and butternut squash are rich in magnesium, a mineral that plays a role in over 300 enzymatic reactions in the body, including those involved in skin health and mood regulation. Magnesium helps regulate neurotransmitter function, reduce stress, and support relaxation. Adequate intake of magnesium may contribute to more regular bowels, better sleep, improved mood, and emotional balance.
Lycopene: Tomatoes are packed with lycopene, a powerful antioxidant that has been linked to a reduced risk of sunburn and skin damage from UV radiation.
Hydration: Tomatoes, sweet peppers, and raw zucchini are composed mostly of water, making them an excellent hydrating food. Proper hydration is essential for maintaining skin moisture, elasticity, and overall health. Consuming hydrating foods like tomatoes helps keep skin cells plump and supple, reducing dryness, flakiness, and irritation. Adequate hydration also supports digestive function by lubricating the digestive tract and promoting regular bowel movements, contributing to gut health.
Folate: Tomatoes, butterbeans, & sweet peppers provide folate (vitamin B9), which is involved in neurotransmitter metabolism and has been linked to improved mood and reduced risk of depression.
Anti-inflammatory Properties: Tomatoes & sweet peppers contain bioactive compounds like flavonoids, carotenoids, and phenolic acids, which possess anti-inflammatory properties. Chronic inflammation has been implicated in various skin conditions, digestive disorders, and mood disorders. By reducing inflammation, tomatoes may help alleviate symptoms of inflammatory skin conditions like acne, eczema, and psoriasis, as well as support gut health and mood stability.
Healthy Fats: Cashews are a good source of healthy fats, particularly monounsaturated fats and omega-9 fatty acids. These fats help maintain the integrity of the skin's lipid barrier, which serves as a protective barrier against environmental stressors, pollutants, and pathogens. A healthy lipid barrier prevents moisture loss, keeps the skin hydrated, and supports a smooth and supple complexion.
Vitamin E: Cashews are rich in vitamin E, a powerful antioxidant that protects skin cells from oxidative damage caused by free radicals and UV radiation. Vitamin E helps maintain skin elasticity, reduces the appearance of wrinkles and fine lines, and promotes a youthful complexion. Additionally, vitamin E supports skin repair and regeneration, aiding in the healing of wounds, scars, and blemishes.
Zinc: Cashews contain zinc, an essential mineral that plays a key role in skin health and immune function. Zinc supports collagen synthesis, cell renewal, and tissue repair, contributing to healthy skin structure and wound healing. Zinc also has anti-inflammatory properties, which can help reduce redness, irritation, and inflammation associated with acne, eczema, and other skin conditions.
Protein: Butterbeans & cashews provide protein, which is essential for skin repair, regeneration, and maintenance. Protein supports the production of collagen and elastin, proteins that give skin its firmness, elasticity, and resilience. Adequate protein intake is crucial for repairing damaged skin tissues, promoting skin healing, and maintaining overall skin health.
Natural Sweetness: Medjool dates are naturally sweet and can be used as a healthier alternative to refined sugar in recipes and snacks. Their natural sweetness adds flavor and sweetness to dishes without the need for added sugars or artificial sweeteners, which can negatively impact gut health and contribute to inflammation and mood swings. Using dates as a sweetener can help stabilize blood sugar levels, reduce cravings for sugary foods, and support overall gut health and well-being.
Sulfur: The sulfur compounds in garlic exhibit anti-inflammatory properties, which can benefit both skin and gut health. Chronic inflammation is associated with various skin conditions, such as acne, eczema, and psoriasis, as well as gastrointestinal issues like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS). By reducing inflammation, garlic may help alleviate symptoms of these conditions and support overall skin and gut health.
Prebiotic Effects: Garlic contains fructooligosaccharides (FOS), which are prebiotic fibers that support the growth and activity of beneficial gut bacteria. The fiber content in butterbeans also serves as a prebiotic, nourishing beneficial gut bacteria and promoting a healthy gut microbiome. Prebiotics are non-digestible carbohydrates that stimulate the growth and activity of probiotics, or beneficial bacteria, in the gut. A healthy gut microbiome is essential for digestive health, nutrient absorption, immune function, and mood regulation through the gut-brain axis. By promoting the growth of beneficial bacteria, garlic supports gut health and overall well-being.
Immune Support: Garlic has been traditionally used for its immune-boosting properties. Its antimicrobial and antiviral properties may help protect against infections and support immune function. A healthy immune system is essential for skin health, as it helps defend against pathogens and promotes wound healing and tissue repair.
Stress Reduction: Some research suggests that garlic may have adaptogenic properties, meaning it helps the body adapt to stress and promote resilience. Chronic stress can negatively impact gut health, immune function, and mood, leading to symptoms like digestive issues, weakened immunity, and mood disturbances. By supporting stress resilience, garlic may indirectly benefit gut health and mood regulation.
Rich in B Vitamins: Nutritional yeast is a significant source of B vitamins, particularly vitamin B12, vitamin B6, riboflavin (vitamin B2), niacin (vitamin B3), and folate (vitamin B9). These B vitamins play essential roles in skin health, gut function, and mood regulation. For example, vitamin B12 is crucial for nerve function and red blood cell formation, while vitamin B6 is involved in neurotransmitter synthesis, including serotonin and dopamine, which regulate mood. Riboflavin supports collagen production and tissue repair, contributing to healthy skin structure and wound healing. Niacin helps maintain skin barrier function, reduces inflammation, and supports the skin's natural defenses against environmental stressors, such as UV radiation and pollution.
Supports Digestive Health: The combination of wate, fiber, and healthy fats in this bowl promotes healthy digestion and regular bowel movements, which improves mood & skin health
The Recipe
Sauce Ingredients:
1 small butternut squash (cooked, mashed, flesh should be about 2 cups)
1 cup raw cashews, soaked
2 cups organic cherry tomatoes
1 16oz bag of organic mini sweet peppers (can substitute with 2-3 big bell peppers)
4 pitted medjool dates
1 bulb garlic (roughly 10 cloves)
2 tbsp nutritional yeast
1.25 cups water
2 tbsp chickpea or white miso
1 tbsp apple cider vinegar
Bowl Ingredients:
2-3 cans butterbeans
2-3 raw zucchini
some fresh black pepper
a handful of fresh basil
a handful of micro greens (can sub baby spinach or any other green)
Instructions:
preheat oven to 415F
soak raw cashews (overnight in room temp water, or 10 minutes in boiling water)
cut the butternut squash in half & scoop out the seeds
if using garlic cloves rather than a whole head, space the cloves inside of the cavity in one of the squash halves; if using a whole garlic bulb/head, chop the top off
place squash & garlic in the oven to roast
after about 20 minutes, add the peppers & tomatoes
roast everything until it’s cooked through & golden (roughly 45 minutes total for the squash & garlic, about 25 min for tomatoes & peppers)
drain & rinse the cashews & place them in blender
scoop out the butternut squash flesh, and pull the stems off of the peppers
blend all of the sauce ingredients together
ideally use a mandolin to make paper-thin slices of the raw zucchini, but if you don’t have a mandolin, you can use a wide vegetable peeler, or just try to slice them super thin
to assemble the bowls: toss butterbeans with the sauce, top with shaved zucchini, chopped basil, micro greens, and freshly cracked pepper
