🌿 Clear Skin Bowl with Fermented Vegetables, Quinoa & Zinc-Sesame Tofu

(Gut-Healing Recipe for Hormonal Acne in Teenagers)

Target: intestinal flora balance, anti-inflammatory, hormonal acne reduction

Category: Intestinal Healing & Skin Cleansing

Cultural style: Asian-European fusion

Diet: vegetarian, gluten-free, gut-friendly, anti-inflammatory

🧠 Scientific background

When adolescents struggle with acne during puberty, the cause is rarely solely "skin-related." Often, the gut is overloaded with poor microbiota, hormonal conversion products , and an inflammatory diet.

This bowl was specially developed to

• to regenerate the intestinal wall ,

• strengthen the microbiome with fermented foods ,

• Provide zinc and omega-3 fatty acids for skin regeneration,

• and shut down inflammatory signaling pathways (NF-κB, COX-2) .

🔬 Biochemical effect

Goal	mechanism	Main active ingredients
Inflammation control	Inhibition of NF-κB, reduction of oxidative stress	Curcumin, polyphenols from broccoli & spinach
Hormone clearance	Activation of liver detox enzymes	Bitter substances, sulforaphane
Microbiome balance	Promoting good intestinal bacteria through pre- and probiotics	fermented vegetables, resistant starch
Skin regeneration	Regulation of sebum production	Zinc, selenium, omega-3 fatty acids

🛒 Shopping list (for 2 servings)

• 150g quinoa

• 1 tbsp apple cider vinegar (unfiltered)

• 200 g broccoli

• 1 small carrot

• 100 g mildly fermented vegetables (e.g. lactic acid fermented cauliflower or kimchi light)

• 150 g natural tofu

• 1 tbsp sesame seeds

• 1 tbsp cold-pressed linseed oil

• 1 tsp turmeric + pinch of black pepper

• ½ tsp sea salt

• 1 tsp tamari (gluten-free soy sauce)

• Fresh coriander or parsley

🍽️ Preparation – step by step

⏱️ Preparation time: 25 min

🥣 Servings: 2

🥶 Storage: 1 day in the refrigerator

1. Preparation: Wash quinoa well, cook with double the amount of water and 1 tablespoon of apple cider vinegar for 15 minutes.

2. Marinate tofu: Cut into cubes, mix with tamari, turmeric, pepper and let stand for 5 minutes.

3. Steam broccoli: Cook for 3–4 minutes until al dente, then briefly cool in ice water (sulforaphane remains active).

4. Fry the tofu: Fry without oil until golden brown, then add 1 tablespoon of linseed oil.

5. To serve: Place quinoa in bowls, top with broccoli, carrot strips, and fermented vegetables.

6. Finish: Top with tofu, sesame seeds and herbs, and add a little salt.

⚗️ Macro- & micronutrients (per serving, approx.)

Macronutrient	Crowd	Micronutrient / active ingredient	Effect
Carbohydrates	35 g	zinc	regulates sebum production
protein	22 g	Sulforaphan	activates detoxification enzymes
Fat	14 g	Curcumin	inhibits NF-κB
energy	410 kcal	Omega-3 (linseed oil)	reduces skin inflammation

🧬 Coaching integration

Time of day	Coaching module	Combination tips	Reset phase
Lunch or early dinner	Skin & hormone reset / intestinal reconstruction	Can be combined with zinc or probiotic (2 hours apart)	✅ Yes

💡 VMC Coaching Tip: This dish specifically strengthens the gut-skin cycle . It helps excrete hormonal metabolites (e.g., DHT) more quickly and stabilizes the microbiome through fermented foods—an important step for clear skin and emotional balance during puberty.

🌿 Variants

variant	Adjustment	remark
Vegan (Standard)	–	Contains plant sources of zinc
High in protein (with fish)	Tofu → 100 g wild salmon	contains EPA/DHA to inhibit inflammation
Low histamine	Only fresh fermented vegetables (≤ 48 h fermentation)	mild and well tolerated
Child-friendly	Finely chop fermented vegetables	gentle taste