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oat-apricot-cookie

OAT, APRICOT & MAPLE SYRUP BIKKIES

[RECIPE] Makes 25 (5cm) cookies | 30 mins go to woe  (Prep 10 mins. Baking 20mins)

Quick, easy wholesome recipe for kids lunch boxes & healthy snacks on-the-go.  This is a variation of the Crispy Oat & Cranberry Cookie  , it’s thinner and uses apricots instead of cranberries + maple syrup replaces panela sugar.

YOU’LL LOVE IT BECAUSE….

  • Maple Syrup – natural and un-refined, mineral rich sugar syrup
  • Oats: regulate your appetite so you feel fuller for long and as well as help lower cholesterol. Read more
quinoa salad with asparagus and tomato recipe luk beautifood clean food

Quinoa Salad Recipe with Asparagus + Tomato

 With a beautiful light, nutty taste, this quinoa, asparagus and tomato salad is the perfect Spring salad for any occasion. 

Not only will this quinoa salad help to reduce bloating or sluggishness, it will also ease you into  the spring mindset, keeping you feeling positive as the sun begins to shine.  This simple salad helps to protect your skin from the suns UV rays while also working to reduce breakouts. What more could you need as spring begins to unfold?!

BEAUTY BOOST

Asparagus allows your body to rid toxins from your cells while reducing that sluggish bloated feeling.  Aside from leaving your body feeling light, asparagine also works to reduce stress and anxiety for a positive, relaxed mind.

Tomatoes are full of lycopene which is a powerful antioxidant, which protect our skin from the suns UV rays to slow premature ageing while helping to keep skin toned and firm.  Its high fat solubility makes it especially effective in our skin as our skin cells are full of gorgeous fats to keep them plump while Vitamin A adds shine to your hair.

Quinoa is a warrior for bad skin! Its combination of zinc and fibre work to decrease inflammation and reduce oil production both of which create the perfect environment for breakouts.  Iron also enhances your skin by helping to provide oxygen for regeneration and repair.  Quinoa will help your skin to feel radiant and naturally gorgeous!

QUINOA SALAD RECIPE

30 minutes wo to go. Serves 4

YOU’LL NEED

1 cup quinoa, rinsed

2 cups cherry tomatoes, halved

2 cloves garlic, crushed

1 tablespoon oregano

1/4 cup olive oil

1 bunch asparagus, ends removed

1 cup chopped red cabbage

¼ cup fresh basil leaves

½ cup goats cheese, crumbled

1 tablespoon red wine vinegar

water

HOW TO

1. Preheat oven to 200 degrees. In a bowl, mix tomatoes with garlic, oregano and olive oil. Roast tomatoes on a lined baking tray for 20 minutes, or until light brown.

2. Meanwhile cook quinoa in a rice cooker (see below) or  add quinoa and 3 cups of water to a medium saucepan, bringing to the boil. Cover and reduce to a simmer for about 10 minutes or until cooked.

3. Blanch asparagus in boiling water for about 30 seconds.  Transfer asparagus to a bowl of cold water or run under a cool tap for a further 30 seconds. Drain and roughly chop asparagus stems.

4. Drain quinoa and return to the saucepan, allowing it to sit covered for 10 minutes.

5. Fluff quinoa with a fork and place in a large bowl. Add asparagus and tomatoes and stir in vinegar.  Top with goats cheese basil and serve.

TIPS AND TRICKS
  • Left overs can be stored in an air tight container in the fridge and re-heated for tomorrow’s lunch.
  • You can mix up this quinoa salad by adding some snow peas or using a dash of tamari instead of vinegar.
  • I use a rice cooker to cook my quinoa as I can pop it on and walk away and on return it is perfect…even if it has been sitting there for 30+ mins. Use a ratio of 1 part quinoa to 1.5 of water.

quinoa salad with asparagus and tomato recipe luk beautifood clean food

 

Shakshuka baked eggs recipe luk beautifood clean food

Shakshuka Baked Eggs Recipe

Put a delicious, exotic spin on your morning eggs with this shakshuka baked eggs recipe. Super easy to make, enjoy this recipe for breakfast, lunch or dinner! 

Shakshuka baked eggs are great for trying different styles and flavours. Mix it up by adding in some different herbs or spices, or a touch more cayenne pepper for extra kick. You can even use it as a way to clear out the crisper before the Sunday groceries by adding different vegetables into the mix!

BEAUTY BOOST

Eggs are a great source of protein, containing essential amino acids to build and repair tissue, meaning they keep skin both firm and smooth and your muscles in top form. They also contain choline which maintains plump cell membranes and lutein which helps to ensure skin elasticity, together they make eggs the perfect skin superfood.

But it’s the herbs and spices that really make this dish. Parsley is fabulous for cleansing your body while vitamin A and vitamin K work to brighten the eyes and rejuvenate skin. Paprika contains vitamin B6 aiding healthy and lush hair.

SHAKSHUKA BAKED EGGS RECIPE

30 minutes wo to go. Serves 4

YOU’LL NEED

1 tablespoon olive oil

1/2 brown onion, diced

2 cloves garlic, finely diced

6 tomatoes, diced

1 cup mushrooms, diced

1 capsicum, diced

1 teaspoon paprika

1 teaspoon oregano

1/2 teaspoon cayenne pepper

4 large eggs

1/4 fresh parsley

pinch of salt and pepper

HOW TO

1. Heat oil in a skillet or fry pan over medium heat. Add onion and stir for 5 minutes, add garlic and stir regularly for a further minute.

2. Add the capsicum and mushrooms to the pan and cook, stirring regularly for 5 minutes. Add tomatoes and cook for a further 3 minutes.

3. Begin to squash the tomatoes with a wooden spoon.  Add paprika, oregano, and cayenne pepper and stir. Simmer the mixture for 10 minutes, stirring occasionally.

4. Crack the eggs on top of the tomato mixture and cover the pan (foil will do the trick if no cover is available). Simmer the mixture for desired time.  4 minutes for runny yolks, 6 to 7 minutes for soft yolks and 10 minutes for hard yolks.

5. Garnish with parsley and some salt and pepper and serve warm.

TIPS AND TRICKS
  • Serve with some warm crusty bread for dipping in the tomato sauce.
  • Try adding a touch more cayenne pepper to spice up this shakshuka baked eggs recipe. You can add some cumin in place of oregano, or even top with coriander.  You could even add in some mince or lentils for a lunch time or dinner meal.
Shakshuka baked eggs recipe luk beautifood clean food

Serve with some warm crusty bread to scrape up the last bits of tomato sauce!

Savoury pancake recipe clean food luk beautifood

Gluten Free Savoury Pancake Recipe – with chickpea flour

The lightness and delicate nature of these gluten free savoury pancakes won’t leave you feeling bloated as they nourish your body inside out – the perfect light meal or substantial snack. 

We all know how important it is to live in balance – mixing up your staples and feeding your body with a variety of ingredients is paramount.  Although wheat is a common staple in the western world, it doesn’t have to be used as the main grain in every meal (think cereal, bread, crackers, biscuits, pasta) – we tend to be brain washed into thinking that wheat is our only choice.  This gluten free savoury pancke recipe allows you to explore using wheat free flour, even if you don’t require gluten free dishes for gut sensitivity issues.

Chickpea flour crepes are derived from the glorious socca recipe.  Socca is made from chickpea flour, oil and water and is a common street food eaten in the south of France.  It is baked in either an oven or over a wood fire to create a yummy thick pancake.

I have a taken the traditional recipe and made it into an easy-to-cook and eat thin batter.  This savoury pancake recipe can be prepared ahead of time and filled and wrapped with lots of fresh goodies.

BEAUTY BOOST

Chickpeas are an excellent source of protein!  Protein is vital for both the growth and maintenance of cells within your body. That means it is key to giving you a glowing appearance by replacing dead skin cells with new fresh, strong ones as well as maintaining healthy hair and nail growth.  Chickpeas also contain molybdemum which assists to cleanse the liver and detoxify the skin. This allows your complexion to radiate (even more!) from the inside out!

Turmeric is our go-to spice to beat inflammation! It works to reduce redness and puffiness while maintaining an even skin tone for a bright complexion. Turmeric even helps to preserve strong, lush hair by protecting your follicles from damage.

GLUTEN FREE SAVOURY PANCAKE RECIPE

30 mins wo to go.  Serves 4 (makes 10 thin pancakes)

YOU’LL NEED

1 1/4 cup besan (chickpea) flour  (store bought at your local supermarket – sometimes called garbanzo)

1 cup water

1 cup milk of choice (try our walnut milk)

good pinch salt + pepper if desired

2 eggs

2 tablespoons olive oil

½ teaspoon turmeric

½ teaspoon oregano

1 tablespoon lemon juice

HOW TO

1. Mix Flour, salt, turmeric and oregano together in a large bowl, creating a well in the center.

2. Add water, milk, eggs, oil and lemon juice , whisk until combined and smooth. Mixture should be runny but well beaten.

COOKING YOUR PANCAKES

It’s important to note, these are crepe-style pancakes not thick ‘brunch’ ones hence the batter is runny and producing deliciously delicate pancakes.  We recommend using a typical ‘light weight’ pancake frypan or crepe pan to give a finished pancake size of about 170mm. The pan needs to be light enough to swirl the batter to the edges and to shape and  ‘flip’ the pancake rather using a large pan.

3. Heat fry pan over medium heat. Once hot add drizzle or ‘brushing’ of olive oil to the pan.  Pour in a ladles worth (around ¼ cup 6oml of  batter) and quickly swirl the pan around to spread the batter out to the edges.

4. Cook for 1 to 2 minutes and flip your chickpea flour pancake – you’ll see bubbles form, cooking for a further 1 to 2 minutes.

5. Serve warm or room temperature with desired toppings!

TIPS AND TRICKS
  • Mix and match different herbs to change up the flavour of the savoury pancake recipe. Add in some crushed garlic and fresh oregano, or try rosemary or fresh parsley or even smokey paprika. Cumin and or coriander are my favourite aromatic spices that work well with besan too.
  • Top or fill. eg tomato salsa with a crumble of goats cheese, some tuna and avocado with a fresh lemon zest or sour cream and fresh rocket.
MAKING YOUR OWN CHICKPEA FLOUR

1. Pour 250g of dried chickpeas into a Vitamix or food processor and process for 3 minutes, or until powdery.

2. Sift the mixture to filter out the large pieces, blending them again.  You can also use a coffee or spice grinder to grind the left over large pieces into a beautiful powder.

3. Once ground several times, sift the flour mixture to remove any small granule type pieces.  These will not blend easily and can be thrown out.

4.  When using in the batter, only 1 cup is needed as it is slightly thicker than besan flour. Experiment – if the batter is too thin it will go lacy and break so add more or if too thick the batter won’t spread by itself in the pan so add more liquid.

5. Store left overs in an air tight container and save for the next time you make this gluten free savoury pancake recipe!

Chickpea Flour

If making your own chickpea flour – remove granules with a sieve.

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Make this savoury pancake recipe ahead of time and rewarm when ready

Pretty!

Pretty!

dividers R1-luk middle yellow

be delicious.... inside and out

smashed-peas

SMASHED GREEN PEA & POTATO CAKES – natural face-lifting food

[RECIPE]  serves 4 | 30 min wo to go

Need a foolproof recipe to provide a bit of variety to cooking repertoire that all the family & YOUR SKIN will love? These green pea and potato cake (or fritters if you prefer) are quick & easy, delicious & nutritious. Left over cold ones make great sandwich fillers.

BEAUTY BOOST 

PEAS are the latest way to get a nonsurgical facelift & leave your skin looking youthful and radiant!

They contain Vitamin C, Folic Acid (folate) and vitamin B6 – the hero’s of natural face- lifting food. The latter two nutrients help prevent the build up of homocysteine, a by-product of fat metabolism that can prevent collagen cross linking. We all know collegen keeps your skin strong, firm and toned. The vitamin C protects your skin’s structure from damage, as a powerful antioxidant it fights free radicals that like to damage collagen & elastin.   Other nutrients they contain support tone, tighten and beautify skin: they are a very good source Vitamin  K (minimises under eye darkness), manganese (activates vitamin C), dietary fibre & Thiamin (B1) and also contain protein, Vitamin A, Vitamin B1 and the minerals phosphorus, magnesium, copper, iron (energy metabolism), zinc (essential for immune system + cell renewal) and potassium (fluid balance).

POTATOES should NOT be scorned, this root vegetable is packed with nutrients that help your skin prevent damage – damage from inflammation which can cause your skin to be appear red and puffy. Potatoes contain the flavanoid antioxidants in levels that rival broccoli  spinach & brussel sprouts, vitamin C (about 1/4 of oranges), copper, B6, folic acid kukoamines – a rare compound found in one other food only – goji berries – and may have blood pressure lowering potential. Copper works with vitamin C to help make elastin – a component of the skin structure that keeps it looking strong smooth and youthful.

YOU’LL NEED

2-3 potatoes, peeled & cooked (equivalent of 300g) eg pontiac, dutch cream

2 cups of peas – defrosted (& drained if need be)

2 eggs

2 tblspn chopped mint & parsley

2 tblspn besan flour

S&P

TO MAKE..

Add peas to bowl and mash with potato masher til squashy, don’t puree.

Add potato and mash in making sure you leave chunky bits.

Add remaining ingredients, mash in.

Add a dash of olive or grape seed oil to a heavy fry pan  heat til ‘sizzle’ point.

Take soup spoon size dollops of pea mix and spoon into pan – flatten out til pikelet size. (be careful not to burn)

Flip when starting to firm up on the underneath and are golden brown, cook other side, remove and sit on paper towel til ready to serve.

To serve, add a wedge of lemon for squeezing over or a tomato relish on the side. Great with salad and or pice of fish or lamb cutlet.

TIPS & TRICKS

  • Cast iron fry pan preferred – no stainless steel as they stick.
  • Add garlic or ground cumin for extra flavour
  • Sweet potato (kumera) would substitute in well.
  • Mix it up, add some grated carrot or beetroot.
  • Besan is chick pea flour available from health food stores. It’s used a lot in vegetable pakoras. You could use what ever you have on hand – spelt, buckwheat, coconut and even sub in a little almond. 
  • Great cold, squashed into a sandwich with avocado and salad. (tho my kids rejected this version!)

KIDS?

Mine loved them hot out of the pan with a piece of fish and some munch and crunch. They scored it 10/10 but they know the fast track to my heart!

 smashed pea and potato fritters with colourful veg

smashed pea and potato fritters with colourful veg

buckwheat cookies

BUCKWHEAT & CRANBERRY COOKIES (+ optional choc drizzle!)

[RECIPE] Makes 25 (5cm) cookies | 30 mins wo-to-go (Prep 10 mins. Baking 20mins)

Quick easy healthier recipe for kids lunch boxes & healthy snacks on-the-go.  This is a variation of the Chewy Oat , Banana and Cranberry Cookie. By omitting the mashed banana and adding water you turn it in to a more traditional style cookie.

YOU’LL LOVE IT BECAUSE….

  • Nutrient dense – wholemeal flours, oats, un-refined sugar, cranberries Read more
chewy_oat_cookies

CHEWY OAT, BANANA AND CRANBERRY COOKIES

[RECIPE] Makes 25 (5cm) cookies | 30 mins wo-to-go (Prep 10 mins. Baking 15-20mins)

Quick & easy healthy recipe can be whipped up for kids lunch boxes & healthy snacks to go with a cuppa.

YOU’LL LOVE IT BECAUSE….

  • Flours – A mix of organic spelt & gluten free wholemeal buckwheat –  gives it shortness  (a delicate bite)  & nutty flavour and tho spelt contains gluten it is eaten by many on wheat free diets. Read more

QUINOA SALAD | beauty building blocks

[RECIPE]  Serves 4-6 | 30min wo-to-go

I discovered this fabulous amino-rich plant seed when my husband & I were trekking in Peru in 2003. It was a popular staple of  Sth America (& sacred to the Incas), providing one of the few plant sources of complete protein (12-18% protein) , for the life of me I could not work out why it was so hard to get back in Australia. Fast – forward 2012 and everyone is talking  ‘Keen-wah’.

Like all things new, you wonder how to best use it. I’m only a couple weeks ahead of you in my experience and can share – it is almost ‘fool|fail’ proof & very quick|easy. It has an interesting texture -it’s soft, creamy & chewy all at once, it taste is mild, almost earthy, perhaps a little nutty.  I chose the red variety as it looks so pretty. Here I add lots of green & white crunch and a simple lemony dressing.

BEAUTY BOOST

This salad offers your skin nutrients to help fight wrinkles & look radiant. Read more