2 Healthy Recipes to Make at Home

2 Healthy Recipes to Make at Home

Posted by Kiri Yanchenko on

As you may know, AMPERNA® believes in Holistic Skin Health. This is because our founder Kiri used these principles to assist her recovery which inspired her to start the brand.

Many of us are already aware that a diet rich in fresh fruit, vegetables and whole grains is the key to a longer, healthier life, but did you know that eating certain foods could also help to improve your skin?

‘An anti-inflammatory diet and lifestyle is pivotal for improving skin health. I noticed many years ago that when I was assisting patients with their health challenges (a lot of these are inflammation based) that their skin improved as well.’ Wendy Dumaresq, Natural Health Practitioner

Healthy eating can be a struggle, especially when there is so much information available online as well as fitness experts and nutritionists each with their own recommendations. You feel overwhelmed and sometimes you may think that a truly healthy lifestyle is unattainable. There is no need to go cold turkey; if you start small with a few changes, being healthy is sustainable and can become a way of life! So what are some small things we can do?

Small Steps Towards a Healthier Diet

Ditch the Coffee

The science is a bit wishy-washy when it comes to correlating acne with coffee; however it has been scientifically linked to an uptake in the body's natural stress response, which in turn can mess with hormones. I know our Founder Kiri has found her skin is happier without coffee. Try green tea and matcha instead.

Drink Plenty of Water

Drinking at least 8 glasses of water a day will help rid the body and skin of toxins. Many people often report that by increasing their water intake, their skin has a more radiant glow.  While we don’t know of any scientific studies that have found a concrete link between drinking water and skin hydration, we all know that adequate consumption of water is a key component of overall health, so you’ve got nothing to lose!

Don't Skip Meals

There is lots of information online about Intermittent Fasting. However, to lose weight and keep it off, you have to reduce the amount of calories you consume and increase the calories you burn through exercise. Skipping meals altogether can result in tiredness, may mean you miss out on essential nutrients and leads you to crave a quick sugar release from an unhealthy snack.

Plan your Meals

We're all pressed for time so another easy way to implement a healthy approach to life is by planning your meals. Lots of people in the fitness industry talk about meal prep however meal planning is a great easy habit to get into. Anyone can write a list of what you are going to eat for breakfast, lunch and dinner every day throughout the week. You can then buy the ingredients and have all meals handy when you need them each day. You might like to prepare your breakfasts and lunches in advance on a Sunday afternoon for example. You'll also have all the elements needed for your dinners each day that way too.

With the above in mind we've put together two quick and healthy recipes for you to make at home.


Prawn stir fry

Quick Prawn Stir-fry With Broccolini & Cashews (Serves 4)

2 tbs sunflower oil
2.5 cm piece ginger, finely grated
2 cloves garlic, thinly sliced
400g peeled green king prawns
150g broccolini, trimmed, cut into thirds
1/3 cup toasted cashews
3 tbs sweet chilli sauce
1 tbs rice wine vinegar
2 tbs soy sauce
1 carrot thinly sliced into rounds
Juice of 1 lime, + wedges to serve

1. Heat 1/2 oil in wok or large frying pan over med-high heat.
2. Stir-fry prawns for 2-3 minutes until pink, remove from pan & set aside.
3. Add rest of oil to pan, stir-fry carrot and broccolini until just tender. You may need to add 2-3tbs water and put lid on pan, to achieve this. Remove lid.
4. Add ginger and garlic, and stir-fry for 1 minute. Add prawns, lime juice, sweet chilli sauce, cashews, mix well and replace lid. Cook 2 minutes until heated through.
5. Serve with brown rice noodles or steamed brown rice and lime wedges to squeeze over.


(Adapted from Gabriel Gate's book "Indulgence").


Chocolate mousse with raspberries

Avocado Chocolate Mousse (Serves 4)

Flesh of 2 ripe avocados
1/2 cup dark chocolate chips
1/4 - 1/2 cup of almond milk
1 teaspoon pure vanilla
Pinch of salt
1/4 cup honey or maple syrup
Raspberries and mint leaves to garnish

1. Have all ingredients at room temperature.
2. Gently melt the chocolate chips.
3. Put all ingredients, except raspberries and mint leaves, into a food processor or blender and blitz until smooth. Use the smaller quantity of milk for a thicker mousse.
4. Pour into serving glasses and smooth the surface.
5. Chill at least 3 hours or overnight.
6. Serve garnished with raspberries and mint leaves.

(Adapted from a chocolatecoveredkatie.com recipe).


Blog article author

Written By Kiri Yanchenko

Kiri Yanchenko is the founder and CEO of AMPERNA®. Having had severe pustular acne and perioral dermatitis herself, she has a deep personal understanding of the challenges faced by having problem skin. She has over 10 years of experience in skincare and holistic skin coaching and is passionate about helping everyone feel comfortable in their own skin.

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