• Lucy Francis

Chilli Garlic Prawns + Sweet Potato Mash

Updated: Sep 19, 2020

Skin happy supper!

Some important nutrients you may want to focus on for aiding gorgeous, glowing skin, fixed up into a delicious, simple meal. Check below the recipe for the why…

I hope you enjoy this one guys. It’s a new favourite for me (and so easy!)


Ingredients (serves 2):⁣

1 large sweet potato, chopped

150g uncooked prawns

1 tbsp olive oil

3 garlic cloves, finely chopped

1 thumb size chunk fresh ginger

1/4 – 1/2  a red chilli, chopped

6 cherry tomatoes, sliced in half

2 tbsp tomato puree

1 tsp ground cumin

1 tsp ground paprika

100ml water

1 large handful of black kale (chopped)

1 large handful of spinach

1 large handful of fresh coriander

1 tsp butter


Chop the sweet potato into cubes and add to hot water, boiling until tender for 15 mins

Add the olive oil to a medium heat pan, and add the garlic, ginger, chilli and spices, cooking for 2-3 mins until softened

Turn the heat to low and add the cherry tomatoes, tomato puree and 50ml of water, stirring gently to combine, cooking for another 2 mins

Add in the prawns, green leafy vegetables and another 50ml of water, let the sauce thicken and flavour deepen for another few mins and until the prawns are pink

Drain the sweet potato and add it to a blender with 1 tsp butter. Pulse until smooth

Spoon the mash onto the plate and divide the delicious prawn topping evenly on top with the flavourful juices. Garnish with fresh coriander, a little squeeze of lemon and S+P

Why may this help support skin health?

Protein: = prawns ( a ‘complete’ and lean source of protein) ⁣

The skin is made of protein! Collagen, elastin and keratin. The dietary sources of protein which we eat (like from prawns), are broken down into amino acids which the body then constructs into different proteins to support structure and function of the body. High quality protein intake is one of the most crucial elements to get right for the foundations of healthy skin.

Lycopene: = found in cherry tomatoes + concentred in tomato purée⁣

A naturally occurring red pigmented plant carotenoid, which exerts anti-inflammatory actions in the body and may offer protection from UV sun damage. Lycopene is a lipid-soluble compound so consuming it with some fat, such as olive oil increases its bioavailability.

Beta-carotene/vitamin A: found in sweet potato and dark leafy greens

Antioxidants such as vitamin A (beta-carotene is the pre-cursor which can convert to vitamin A) work to help neutralise the damage caused by unstable molecules known as free radicals which can cause signs of ageing. Vitamin A may also reduce the effects that pathogenic bacteria, p.acnes can cause to skin cells and is extremely important for maintaining a healthy immune system.

Zinc: = found in prawns⁣

This mineral is involved in many enzymatic reactions in the body, contributing to a range of cellular processes, including wound healing and sebum production. Research has shown some individuals with acne to correlate with low zinc levels.

Vitamin C: = in the tomatoes, sweet potato + dark leafy greens

Vitamin C is one of the most widely studied antioxidants, it works in synergy with Vitamin E ⁣to remain stable and is needed to synthesize collagen, a critical protein which helps build skin tissue. Our bodies cannot produce this antioxidant vitamin (like we can for some other vitamins), so it is vital we consume it in adequate amounts through our diet.

Healthy fats: = extra virgin olive oil used for cooking

Helps absorbability from the fat soluble vitamins (A,D,E,K). It’s important to note that each skin cell is surrounded by two layers of fat which make up the cell walls, the ‘phospholipid bilayer’. Dietary fats help build this protective layer which allows substances in and out of the cell, supporting skin hydration and suppleness.

Further polyphenols: = red chilli, garlic, ginger, fresh coriander + spices⁣.

To boost fabulous flavour, offer an element of bitterness to the meal which our livers love, and gut supportive properties to help balance bacterial composition of the gut and keep things even more colourful as colours = information for our cells!

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