4 meals to have a great tan

Tanned skin is synonymous with healthy skin, but it is really something that can affect our skin if we do not take care of the way we expose ourselves to the sun. The sun's rays can cause serious effects on our skin, deteriorating it and making it appear older.

However, there are some foods which help to protect skin against the sun and also allow us to get a nice tan without taking many risks. These foods are rich in beta carotene, vitamin A, C and B5 as well as iron and copper. Preparing some of these recipes which are rich in different nutrients that help produce more melanin in the skin can help you to develop a healthy and enviable tan.

Sea bass with citrus (Vitamin C)

Ingredients

• 4 fillets of sea bass
• 2 Oranges
• 2 Lemons
• 1. Grapefruit
• 3 tbsp. of Olive oil
• 1 tbsp. of Rosemary
• 1 tbsp. of Thyme
• 1 clove of garlic
• Salt and pepper

Preparation

1. Mix the herbs with the chopped garlic, oil and salt.
2. Extract the juices from the citrus fruits and strain it into a seperate container.
3. Marinate the fish in citrus juice in a covered container or in an airtight bag for about 30 minutes.
4. Remove from marinade, pat them dry with kitchen paper and cover with oil and herb mixture. Do not discard the marinade.
5. Bake in the oven or in a pan for 9-10 minutes. Turn after 5 minutes.
6. Put marinade on over low heat until slightly reduced and serve over fish with rice and citrus slices.

Salmon, mango and peach salad (Beta carotene)

Ingredients

• 1 Romaine lettuce
• 200 gr of Smoked salmon
• 1 mango
• 1 Peach
• ½ Red onion
• 3 tbsp. of Chopped parsley

For the dressing:

• ¼ cup of Yogurt
• 2 tbsp. of Olive oil
• 1 tbsp. of Honey
• 2 tbsp. of Lemon
• ¼ tsp. of Salt
• ¼ tsp. of Pepper
• 1 clove of garlic

Preparation

1. Wash and disinfect lettuce.
2. Chop the mango and peach into cubes.
3. Cut onion finely.
4. Mix all together and add the sliced salmon.
5. Season with yogurt dressing and add the chopped parsley to garnish.

For the dressing:

1. Process or blend all dressing ingredients until a smooth consistency is obtained.

Creamy peas (Copper)

Ingredients

• ½ Onion
• 1 tbsp. of Flour
• 2 tbsp. of Butter
• 350 gr. of Peas
• 1 cup of Milk
• 1 cup of Chicken soup stock
• 2 tsp. of Coriander
• Salt and pepper

Preparation

1. Place the butter in a saucepan and sauté the onion, until soft and transparent.
2. Add the peas and cook for a few minutes.
3. Add chicken stock and simmer for about 10 minutes.
4. Blend all ingredients and add the cream until boiling. Season to taste and serve with bread.

Grape Clafoutis (Bioflavonoids)

Ingredients

• 4 Eggs
• 1 kg. of red grapes
• 70 gr. of Flour
• 300 ml. of Whipping cream or fresh cream
• 150 ml. of Milk
• 1/3 cup of Sugar
• 1 tsp. of Vanilla extract

Preparation

1. Grease a cake or pie container with a little butter.
2. Wash and separate the grapes, place in the mold.
3. Beat eggs, flour, whipping cream, milk, sugar and vanilla essence.
4. Pour the mixture into the bowl with the grapes.
5. Bake at 170 ° C for 35 minutes until the top is lightly browned and the mixture stiffens.
6. Serve with a little whipped cream.

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