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TASTY DISHES FOR HEALTHY HAIR

We talk a lot about the products we use on our hair, but what about what we eat?

It’s no surprise that a poor diet will affect your hair health.Diets, high in fat, processed foods, sugary drinks and snacks can cause hair to be dry, stringy and dull. In some cases it can result in hair loss.

But the solution is simple beautiful hair starts with a balanced diet.

Foods high in vitamins C, B12 and E, biotin, zinc, iron, found in eggs, lean meat, oily fish, berries, green leafy vegetables, legumes, seeds and nuts help keep your scalp healthy, encourage hair growth, and help keep it strong and shiny.

The team at Orenda share some of their favourite recipes for dishes that contain the foods you need for amazing hair.


Broccoli & Baby Spinach Salad

This salad is packed with vitamins A & C which help in sebum production, the natural oils produced on the scalp. Spinach and broccoli are loaded with folate, and iron, which are important for hair growth.


healthy hair salad

Ingredients

  • 1 bag baby spinach

  • 1 cup blanched chopped broccoli

  • 1/2 a ripe avocado

  • 1/4 cup blueberries

  • 1/4 cup crumbled feta cheese

  • 1/2 cup cranberries

  • 4 tbsp sunflower seeds

  • black pepper to taste






Directions

Toss the broccoli, spinach, avocado & berries.

Mix the yoghurt, mustard, honey, lemon juice and salt & pepper to make a dressing and pour over salad. Sprinkle with the seeds and feta.


Super Smoothie

The spinach gives you folate and iron for the healthy growth of your hair, The berries in this smoothie provide a healthy dose of vitamin C and oxidants, which helps promote collagen production to keep hair strong



smoothy for healthy hair

Ingredients:

1 cup baby spinach

1 cup frozen mixed berries

1 tablespoon chia seeds

1/2 banana, cut up

1/2 cup unsweetened almond milk

1/2 tsp vanilla

3-5 ice cubes







Directions

put all the ingredients into the blender

and blend until smooth and frothy




Orange and Carrot Soup

The vitamin A from the carrots and sweet potato 'helps with the production of sebum (hairs natural oils ) for protection, shine and flexibility. The vitamin E found in the orange increases the hair’s growth.

carrot soup

Ingredients

  • 500 g of sliced carrots

  • 1 sweet potato, peeled and sliced

  • 500 ml of chicken or vegetable stock

  • 250 ml of orange juice

  • 1 teaspoon of freshly grated ginger

  • 1 teaspoon of red curry paste








Directions

Mix all the ingredients. Bring to a boil, cover and simmer until the vegetables are soft. Puree. Serve the soup topped with some yogurt and coriander



Edamame Salad

This tasty Asian-inspired salad is packed with protein, antioxidants,& vitamins C & A to help strengthen hair follicles and promote hair growth. The cucumber helps with hydration.



edamame salad

Ingredients

  • 1 bag Edamame beans

  • 1 cup diced cucumbers

  • 1 diced red capsicum

  • 2 spring onions

  • 1/4 cup chopped coriander

  • 2 tsp sesame seeds

Dressing

  • 2 tbs rice wine vinegar

  • 2 tsp olive oil

  • 1 tsp sesame oil

  • 1 tsp tamari or soy sauce

  • 2 tsp honey

  • 1/2 tsp Sriracha

  • 1/4 tsp ground ginger


Directions

In a large bowl combine all of the salad ingredients.

Whisk or shake all of the dressing ingredients together in a small jar until combined.

Pour the dressing over the salad and toss everything together.



Maple-Glazed Salmon with Spinach and Broccolini

This tasty dish is Full of Omega 3 to promote shine and prevent hair loss and B vitamins for growth.


salmon and spinach

Ingredients

  • 1 tbs maple syrup

  • 1 tbs wholegrain mustard

  • 1 tbs tamari or soy sauce

  • 2 salmon filets

  • ½ tsp each black & white sesame seeds,

  • 1 bunch asparagus, trimmed

  • 1 bunch broccolini, trimmed,

  • 2 tbs avocado oil (or extra virgin olive oil)

  • Juice of ½ lemon, remaining cut into wedges, to serve

  • 1½ cups coriander & mint leaves

  • Mixed salad leaves


Directions

Combine maple syrup, half the mustard and half the tamari sauce and marinate salmon for 15 -30 mins

On a lightly oiled baking tray toss the asparagus & broccolini tray in 1/2 tsp oil and 1/2 the sesame seeds. Put the salmon on the tray and sprinkle with the remaining sesame seeds, grill for 6-10 mins, turning vegetables once, until fish is lightly glazed and medium rare and vegetables are just tender.

Set aside to rest for 5 minutes, then roughly flake salmon.

To make a dressing, shake the remaining mustard, tamari and oil with the lemon juice in a small screw-top jar and season.

Place the coriander, mint, salad leaves, broccolini, asparagus and herbs on a serving platter, top with salmon and drizzle with dressing.


Garlic Chicken and Green Veggies

Protein, green vegetable ,and citrus in this recipe will help promote strong hair growth and healthy folliules


chicken

Ingredients

  • 2 tbsp olive oil

  • 6 small skin-on chicken thighs

  • 150ml chicken stock

  • 6 spring onions

  • 100g broccoli

  • 100g sugar snaps

  • green beans

  • 3-4 cloves of garlic (minced)

  • 1 lemon, quartered

  • small handful oregano




Directions

Pre-heat your oven to 180ºC

brown the chicken on the stovetop in an oven-proof pan, ( 4-5 minutes) until golden and crisp.

Remove from the stove add garlic,1/2 the oregano and the stock and place in the oven for 15 minutes. after 15 mins add the vegetables and lemon quarters making sure everything is coated in the stock. Return to the oven for 10 -15 minutes, until the chicken is cooked through and the vegetables are just tender. Once removed from the oven scatter with oregano


Sweet Potato Korean Fritter

Sweet potatoes are high in zinc for healthy growth and Vitamin A, which helps with the production of sebum to moisturise the scalp for healthy hair growth and shiny hair. These spicy fritters make great party food or lunch box fillers


sweet potato fritters

Ingredients

2 large sweet potatoes, peeled

2 eggs

3/4 cup drained finely chopped kimchi

1/2 cup flour

salt and pepper to taste

Vegetable oil for frying

1/2 cup Greek yogurt

1 tsp Gochujang (Korean hot pepper paste) or hot chilli sauce



Directions

Grate sweet potatoes in the large holes of a box grater. Transfer to a clean kitchen towel or several layers of paper towels to wring out as much liquid as possible; discard the liquid.

Place sweet potatoes, eggs, kimchi, flour, season with salt and pepper.

Mix batter with a fork to combine. Heat oil in a large fry pan Pour oil into a large cast-iron or nonstick fry pan to come 1cm up sides; heat over medium-high until shimmering.

Drop heaping tablespoonfuls of batter into pan, don't overcrowd the pan. Using a spatula, gently flatten the fritters. Cook until undersides are browned and crisp, about 2 minutes. Turn over and cook until browned and crisp on the other side, about 2 minutes.

Transfer fritters to a baking pan lined with several layers of paper towels and let drain. Repeat with more oil and the remaining batter.

For the dipping sauce Mix yogurt and Gochujang or chilli sauce in a small bowl; season with salt.

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