Tiffany’s Super Skin Salad 🥗✨

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1 c. Baby Kale
1 c. Baby Spinach
1 c. Baby Arugula
1/2 Avocado Sliced
1/4 c. Shredded Carrots
1 Radish Sliced
1 Stalk of Chopped Celery
1/4 c. Sliced Red Onion
1/2 c. Red Peppers
1/s c. Sauteed Shitake Mushrooms
1 Slice of Crispy Bacon - Chopped
2 tbs. Athenos Crumbled Feta Cheese/Tomato Basil Flavor
4 oz. Grilled Chicken
1 tbs. of Extra Virgin Olive Oil, A Squeeze of Fresh Lemon A Drizzle of Aged Balsamic Garnish with Chopped Walnuts

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Beauty Starts From Within

Tiffany’s Super Skin Salad is a colorful, nutrient-packed combination of leafy greens, fresh vegetables, healthy fats, protein and antioxidant-rich ingredients chosen to help nourish your body—and provide many of the nutrients your skin, hair and nails need to stay healthy.

The base starts with baby kale, baby spinach and baby arugula, three nutrient-dense leafy greens loaded with vitamins and plant antioxidants. Kale and spinach provide beta-carotene, which the body can convert to vitamin A—a nutrient important for normal skin-cell growth and maintenance. These greens also provide vitamin C, folate and other micronutrients that contribute to overall health.

Shredded carrots and red peppers bring even more color and antioxidants to the bowl. Carrots are particularly rich in beta-carotene, while red peppers are an excellent source of vitamin C. Vitamin C plays an important role in the body's natural production of collagen, one of the proteins that helps provide structure to our skin.

Radishes, celery and red onion add crunch, flavor and a variety of protective plant compounds. Red onions contain flavonoids such as quercetin, while radishes provide vitamin C and other phytonutrients.

Warm sautéed shiitake mushrooms add an earthy, savory flavor along with B vitamins, copper, selenium and beta-glucans. Copper is particularly interesting from a beauty perspective because the body needs it for normal connective-tissue formation and pigmentation.

Then comes one of my favorites—avocado. Avocados provide monounsaturated fats, vitamin E, folate and other nutrients. Healthy dietary fats also help the body absorb fat-soluble nutrients such as vitamins A, E and K from the rest of the salad.

For protein, I add grilled chicken and crispy bacon. Chicken provides high-quality protein containing amino acids the body uses to build and repair tissues. Since hair and nails are largely composed of the protein keratin, getting adequate dietary protein is an important part of maintaining healthy hair and nails. Bacon adds wonderful smoky flavor, so a little goes a long way.

Athenos Tomato & Basil Crumbled Feta adds creamy, tangy flavor along with protein and calcium, beautifully balancing all those fresh vegetables.

The salad is lightly dressed with extra-virgin olive oil and freshly squeezed lemon. Olive oil provides heart-healthy monounsaturated fats and vitamin E, while lemon contributes vitamin C and brightness without requiring a heavy dressing.

A drizzle of aged balsamic vinegar brings everything together with a sweet, tangy finish.

Finally, I garnish the entire salad with crushed walnuts. Walnuts provide plant-based omega-3 fatty acid ALA, vitamin E, copper and other beneficial nutrients. Together with avocado and olive oil, they give this salad a wonderful combination of healthy dietary fats.

Rotating the protein in your Super Skin Salad is a great idea because each choice brings a different nutrient profile. Instead of eating chicken every day, rotating chicken, salmon, filet mignon, and shrimp gives you a broader mix of amino acids, healthy fats, iron, zinc, selenium, B vitamins, and other nutrients involved in maintaining healthy skin, hair, and nails.

• 🍗 Chicken — The Lean Protein Day: Chicken is an excellent source of complete protein, meaning it supplies all nine essential amino acids. Those amino acids are used to build proteins throughout the body, including keratin in hair and nails and collagen-related structures in skin. Chicken also provides niacin (B3), vitamin B6, phosphorus and selenium. It’s an especially useful choice when you want plenty of protein without a lot of saturated fat.
• 🐟 Salmon — The Omega-3 Day: Salmon is the standout of the rotation for EPA and DHA omega-3 fatty acids. These fats are incorporated into cell membranes and support normal skin-barrier and inflammatory processes. Salmon also delivers complete protein, vitamin B12, selenium and—depending on the salmon—vitamin D. Paired with avocado, walnuts and olive oil, it makes your salad particularly rich in beneficial fats.
• 🥩 Filet Mignon — The Iron & Zinc Day: Lean beef brings nutrients that are harder to get in large amounts from many other foods. Filet provides highly bioavailable heme iron, which the body absorbs efficiently, as well as zinc, vitamin B12 and complete protein. Iron supports normal oxygen transport, while zinc is important for normal cell division, protein synthesis and wound healing. Adequate iron and zinc are also important for maintaining normal hair and nails. Filet mignon gives you these benefits while generally being a leaner steak choice when trimmed.
• 🍤 Shrimp — The Lean Seafood Day: Shrimp packs a surprising amount of nutrition into relatively few calories. It provides complete protein, selenium, vitamin B12, iodine and other minerals, plus the carotenoid astaxanthin, the pigment responsible for shrimp's pink-red color. Selenium contributes to antioxidant defenses and is required for normal thyroid function, while iodine is also essential for thyroid hormone production. Thyroid hormones influence many aspects of metabolism, including normal skin and hair function.

So rather than thinking “Which protein is healthiest?”, I like the idea of using all four. Chicken gives you lean protein and B vitamins; salmon gives you marine omega-3s; filet gives you iron, zinc and B12; and shrimp gives you lean seafood protein, selenium and iodine.

Why I Call It My “Super Skin Salad”

There isn't one magical food that creates beautiful skin, thicker hair or stronger nails. But our bodies need the right raw materials to maintain them.

This salad brings together protein, healthy fats, vitamin A precursors, vitamins C and E, B vitamins, copper, selenium, folate, calcium and a wide range of colorful plant antioxidants in one seriously delicious meal.

🥬 Leafy greens — vitamins, minerals & antioxidants
🥕 Carrots — beta-carotene
🌶️ Red peppers — vitamin C
🍄 Shiitake mushrooms — B vitamins, copper & selenium
🥑 Avocado — vitamin E & healthy fats
🍗 Grilled chicken — complete protein
🧀 Feta — protein & calcium
🫒 Extra-virgin olive oil — monounsaturated fats & vitamin E
🍋 Fresh lemon — vitamin C
🌰 Walnuts — plant omega-3s & vitamin E

It’s crunchy, creamy, savory, slightly sweet and incredibly satisfying.