Health and Beauty Super Foods Recipes – A 4 Part Series

scamper in the kitchen

Part 1: Skin Savers

You probably know by now that Scamper is no fan of that touchy, feely, hippy business. Utter the word namaste once and you’ll be left in the cloud of dust kicked up in our hasty departure.

Kale and dandelion greens won’t be on our menu anytime soon but when something becomes trendy there’s usually a reason why and we’ll always give it a look.

Bone Broth

Bone broth is all the rage. At first we rolled our eyes. It’s basically old fashioned beef broth. We started to check into what all the hoopla was about.

It turns out that science has proven Grandma right, once again. Improved immunity, reduced joint pain and inflammation and enhanced collagen production. Otherwise known as a wrinkle fighter. It also aids in weight reduction. Once we heard it referred to as the fountain of youth, we agreed to make some.

It’s basic stock that is tasty on its own but it can also be used as a base for all sorts of recipes. For maximum skin benefits drink a mug full of it mid-morning every day for a week to ten days. See what you think.

bone broth


  • 3-5 lbs of bones from grass fed beef and/or buffalo. (You can toss in any kind of bones, really but beef and buffalo should be roasted first)
  • Cold water (preferably purified)
  • 1 Tbsp apple cider vinegar


  1. Preheat the oven to 375
  2. Place beef and buffalo bones on a foil lined baking sheet and roast them for 35 min
  3. Remove the bones from the oven and put them into a large stock pot
  4. Barely cover them with cold water
  5. Add the Tbsp of vinegar
  6. Bring it to a low simmer and let it cook for at least 8 hrs
  7. The longer the better 24 hrs is ideal.
  8. Strain the broth through a fine sieve.
  9. Refrigerate for 5-7 days or freeze it
  10. The fat will rise to the top when it’s cold and makes an excellent butter substitute

Sweet Potatoes

Sweet potatoes are chock full of health perks. For today’s purposes we’ll just discuss the skin benefits.

A group of women got together recently and conducted an experiment for fun. They each ate a portion of sweet potatoes for breakfast for 10 days. At the end of the ten days, they all swore that their skin looked younger. They said that they were less puffy when they woke up and that they felt like their skin was tighter. We haven’t tried it yet but we’re about to. Boiling them retains the most nutrients and eat the skin.

Plus, a recent study was conducted based on a successful trial in mice.

Save the water from the boiled sweet potatoes and drink it. 1 glass every day for a month.

The study says that you will crave fewer carbs and increase weight loss.

Boiled Sweet Potatoes

sweet potatoes


  • Bring a pot of water to a boil
  • Add sweet potatoes


  1. Boil for 25-30 min

At that point you have options

You can mash them with butter and salt and even cheese

You can chill them and slice them and either eat them with a little salt

or try this


  • 1 sweet potato, chilled and sliced into thick discs
  • 1 Tbsp olive oil
  • 1 Tbsp honey
  • A pinch of salt
  • A pinch of pepper


  1. Preheat oven to 400
  2. Whisk oil, honey, salt and pepper together in a dish
  3. Brush the sweet potato discs with the mixture
  4. Place them on a baking sheet covered with foil
  5. Bake for about 12 min or until warm and starting to brown
  6. Flip them once while they cook

If you boil them and chill them, you can heat the cut discs with different flavors each morning for breakfast


With eggs

  • 1/2 sweet potato cut into discs
  • 2 eggs
  • 1 Tbsp vinegar


  1. Preheat oven to 400
  2. Brush the discs with olive oil
  3. Sprinkle with salt
  4. Bake for 12 min or until warm and starting to brown, flipping them once
  5. Poach the eggs (to poach eggs, you gently crack them into salted simmering water with a Tbsp of vinegar. Simmer for 4 min)
  6. Place the poached eggs on top of the warm sweet potato discs

Try having a cup of bone broth and a portion of sweet potato for 1 week. The reports say that you’ll notice a big difference in your skin. We are going to try it this week. We’ll let you know the results.

Next Time

2 more beauty super foods

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The Scamper

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