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lük breakfast beauty bar recipe

lük Breakfast Beauty Bar

[RECIPE] 15 Serves | 45mins go-to-wo | VEG WF DF (NF)

Delicious and easy-to-eat on the go this breakfast beauty bar contains essential beauty nutrients: omega 3 to fight inflammation & moisturise skin, essential amino acids for cell regeneration, vitamins, minerals & of course fibre to help nutrient absorption and remove toxins. I created the recipe for the lük beautifood bar at the Growers Market, they were well received so we will make them every month! Obviously it had to be low sugar and most importantly I did not want it to taste like bird food.

Teamed with a lük Glow+Go Green Smoothie (add a spoon of yoghurt for probiotics & an egg for complete protein) and you have the perfect start to the day.

If you bake them at the beginning of the week and wrap up little bundles you’ll have something to grab as you run out the door. They are handy for breakfast, to fill kids lunch boxes or to snack on.

BEAUTY BOOST:

So many skin loving goodies packed into one delicious bar. Wholegrains contain B vitamins that are required for every aspect of metabolism in your skin, without them your complexion will have a dull appearance as the skin cells can’t regenerate quickly. The seeds and nuts contain skin vital essential fatty acids (esp. harder-to-get omega 3) and key beauty mineral antioxidants (zinc, magnesium, calcium & selenium) and vitamin E. Shredded coconut and coconut oil provide a super skin moisturising boost and anti microbial benefits.

YOU’LL NEED…..

Organic if you can:

1/2 cup oats – quick

1/4 cup flaxseeds

1/4 cup chia seeds

1/4 cup sesame seeds

1/4 cup pumpkin seeds

1/4 cup sunflower seeds

1/4 cup poppy seeds

1/2 cup shredded coconut

1/4 cup coconut – fine

1/2 cup ground nuts (eg almond, walnuts or brazil nuts) or a flour eg organic spelt flour

1/3 sugar (panela or rapadura – evaporated unrefined cane juice)

1/2 tspn baking soda

1/2 tspn salt flakes (crushed Maldon or Murray River)

zest of 1/2 lemon

1 tspn cinnamon

8-10 medjool dates – chopped (optional)

1/2 cup chopped almonds (optional)

1 egg

1/3 cup coconut oil

TO MAKE….

  1. Add dry ingredients to bowl. Mix well – use a big balloon whisk. Ensure dates are separated and coated in the dry mix.
  2. Add whisked egg and (melted) oil. Stir / cut through with a knife for several minutes til well combined – every bits and piece will be well coated and it almost clumps together in your hand. This step is important.
  3. Line ‘lamington tin’ ( 9″ x 13”) with unbleached baking paper and empty in mix.
  4. Spread mix evenly and firmly press down and into the tin. The surface will be smooth and firm. I use a flat pastry scraper to flatten out and compress the mix.
  5. Cook for 20-30 minutes on 170C or until surface is golden brown. Check cooking half way thru and turn tray if necessary – ie you may have hot spots in your oven.
  6. Cool slightly, cut the slice into bar size portions. Note it will seem a bit ‘crumbly but just press/poke back into shape – it will firm up on cooling. Leave in tin to cool.
  7. Once cool go over the cuts to ensure they are clean so you have individual pieces.
  8. Store in an airtight tub upto a 3 weeks.

TIPS + TRICKS

  • If you don’t have all the ingredients, don’t despair – mix and match. Eg Swap the oil or seeds or nuts
  • For school lunch boxes – omit the nuts 🙁
  • Pre-wrap the bars in unbleached baking paper and pop on a sticker so the family can ‘grab and go’ – it makes them extra special.
Mixing the ingredients in the lük bar

fabulous mix of nutrient rich nuts and seeds

lük beauty breakfast bar

pressed firmly into the tray

Serving the Breakfast Beautifood Bar by the slice

Serving our Breakfast Beauty Bar by the slice

be delicious lower case

quinoa breakfast recipe clean food luk beautifood

Quinoa breakfast bowl + goji berries and walnut milk

Looking for a gluten free,  antioxidant and protein packed breakfast that’s easy to make, this quinoa breakfast bowl with fruit is perfect. 

I love changing what I eat for breakfast most mornings and making a non-wheat, non dairy, plant protein rich breakfast bowl is high on the must have list. If you have a rice cooker that is even better as you can turn it on and walk away to get showered and dressed! Short on time for cooking fruit for your quinoa breakfast bowl, toss in some chopped dates as the quinoa cooks and serve with fresh fruit. For a longer, lingering weekend brunch you can add a DIY granola by Lee Holmes  – recipe on our blog / She’s Delicious interview!

BEAUTY BENEFITS

Protein for breakfast is a necessity but it can be difficult to find quick to prepare foods which contain it.  Providing you with a complete protein source and packed full of goodies, this breakfast recipe is much needed starter to the day ahead, keeping your complexion glowing.  A morning boost of antioxidants from goji berries will keep your skin smooth and toned while also working to ease inflammation. Restoring moisture lost over night, essential fatty acids found in nut milk help to nourish your skin.  An added benefit for morning exercise sessions, the beta carotene in the goji berries works to protect your body from the suns UV rays while iron provides oxygen to your cells maintaining a bright appearance. The quinoa’s high fibre content aids absorption of all these essential nutrients while also helping to cleanse your body, giving you a fresh start to the morning.

You can make your very own omega rich, anti-inflammatory walnut milk (recipe and info here) to create a delicious lactose free quinoa breakfast bowl.

QUINOA BREAKFAST BOWL RECIPE

serves 1 (generously)

YOU’LL NEED

1/2 cup quinoa (blonde)

1 cup walnut milk (or nut or dairy milk)

Stewed Summer fruits with Goji Berries: eg 1 ripe pear, 1 tblspn dried goji berries, 1/2 stick cinnamon, 1 cup water.

HOW TO
  1. Cook pear – quarter and core a ripe pear, add a the goji berries, cinnamon stick and water to a small saucepan.Simmer gently 10-15 mins until pears are soft and water has reduced into a light syrup.
  2. Cook Quinoa – Add quinoa and 3/4  of the walnut milk to rice cooker and set to cook. When cooked, stir in remaining walnut milk slowly to create the desired consistency. ie grainy or creamy (you can add a little water too)
  3. Serve quinoa warm with poached pears and goji berries on top, drizzled with the syrup from the pears.
TIPS
  • If creating this quinoa breakfast bowl without the addition of fruit, an extra date (diced) can be added when cooking to sweeten.
  • If you don’t have 15 minutes then make porridge with quinoa flakes – note that the flavour is a little bitter and will definitely need chopped dates and lots of spice!
  • The quinoa can be gently cooked on a stove top with a lid. May need an extra 1/4-1/2 cup of water.
  • If you don’t have a pear, replace with any ripe stone fruit or apple to add to your quinoa breakfast bowl.

 

Perfect mix - Pears, goji berreis and cinamon

Perfect mix to your quinoa breakfast bowl – pears, goji berries and cinnamon

 

plump glossy pears poached with vibrant goji berries

Naturally sweet pears poached with vibrant goji berries and cinnamon in water only

be delicious.... inside and out

Strawberry Smoothie (love shake) recipe

Love shake | strawberry smoothie for Valentine’s Day

A little inspiration for Valentine Day

Why not make this dairy free strawberry smoothie with almond milk and chia seeds for breakfast in bed! Not only are strawberries luscious to eat they are packed full of skin loving ingredients to help you glow even more!  Made the night before and pop into a jar, tie with red ribbon and you’ll be set to surprise your loved one…..even on a work day!

BEAUTY BENEFITS

DIY facial in a jar – will he discover the true reason why he is being spoilt!

Vitamin C, E and ellagic acid found in strawberries work to ward off wrinkles by protecting your skin from free radical damage.  These antioxidants promote a soft and illuminating complexion by keeping the skin soft, smooth and nurtured. Chia seeds contain omega-3 fatty acids which help the body to reduce inflammation. Inflammation can cause red puffy skin, making it especially important to preserve a bright, youthful appearance, helping you to look and feel restored.  Using almond milk means an extra dose of antioxidants (Vitamin E this time – seriously your skin can’t get enough!) as well as a moisturising effect from essential fatty acids to help you feel refreshed and glowing.

YOU’LL NEED

1 punnet of Strawberries

2 cups (500ml) Almond milk

2 tspns Chia seeds

2-3 tspns Honey (or sweetener of your desire – eg rice malt syrup, stevia, agave nectar)

HOW TO 
  • Hull the strawberries and pop into blender along with remaining ingredients.
  • Blend on high for a couple minutes til silky smooth. Pour into jars.

The chia seeds take 10-15 minutes to thicken up so if you are going to drink it immediately let it sit then stir before pouring into serving glasses over ice. Otherwise refrigerate to chill and give your jars a good shake before serving.

TIPS
  1. Ideal for gluten or lactose intolerant, vegan or vegetarian.
  2. Use 1/2 cup ice in the blender if you are going to drink immediately, or
  3. Make the night before and pop into glass jars.
  4. Decorate with red ribbon and heart card – don’t forget the straws to sip together!
  5. Make with fresh almond milk – far more taste and ‘clean’ ingredients* see recipe card below
4-DSC_9803

Toss washed and hulled strawberries into the blender

Add fresh almond milk, chia seeds and sweetener of your desire

Add fresh almond milk, chia seeds and sweetener of your desire

Blend the 4 ingredients for a couple of minutes

Blend the 4 ingredients for a couple of minutes

 

It turns a pretty pink colour with our the addition of other ingredients

It turns a pretty pink colour naturally  – without the addition of nasty food colouring!

Pour into jars ready to share.

Pour into jars ready to share.

Decorate with a ribbon, write on a card and serve with another punnet of strawbs....even chocolate dipped ones! (organic of course)

Decorate with a ribbon, write on a card and serve with another punnet of strawbs….even chocolate dipped ones! (organic of course)

Making fresh almond milk is really simple with a cold pressed juicer - no straining involved.

Making fresh almond milk is really simple with a cold pressed juicer – no straining involved.

 

 

 

Super Skin Milk | recipe for soft, smooth skin

[RECIPE] 3 x ~285ml serves  | 5 minutes wo-to-go (+12hrs soaking of nuts)

This is an easy †˜skin drink’ to make that’s scrumptious, satiating + skin-moisturising. I first saw a variation of this recipe demonstrated on the cold pressed juicer and new with a few tweaks it would make a fabulous †˜milk’ to moisturise skin inside out.

Nut milks provide a delicious base and if you have the right machine they are quick and easy to make. Why not pre-make a few little jars in one batch and sip each day as part of your morning beauty regime.

Sadly the consumption of fat in our everyday diet has taken a massive battering over the last 2 decades. Fat is essential for our bodies to function optimally, so enjoy the healthy monounsaturated and essential fatty acids in this drink. It contains approximately 7% fat ..the same as greek yoghurt, 3% sugar & protein…so what are you waiting for ?

BEAUTY BOOSTING

Moisturising your skin from the inside out is essential to keep it soft and smooth. Lipids such as the those found in almonds coat cell membrane to keep cells smooth, plump and hydrated.

 Beauty benefits of Super Skin Milk ingredients

ALMONDS: Amino acids, essential fatty acids, vitamin E and powerful antioxidants keep skin moisturised and younger looking. By soaking almonds you activate the enzyme inhibitors and improve digestibility.
PEAR: Good source vitamin C + high fibre to maintain digestive health for the removal of toxins and increased uptake of nutrients from foods.
GINGER: Full of anti-inflammatory fighting substances to aid digestion for better nutrient uptake
LEMON: Rich in vitamin C, essential for making collagen for firmer skin. Body Alkalising and cleansing.
WATER: Hydration to keep cells plump and skin smooth.

YOU’LL NEED…

90 (110g) Almonds   (equivalent of 18 / 100ml water)

1-2   Pears (unripe is better as they don’t discolour)

1      Ginger slice – small – 1cm x 2cm x 3mm

2      Lemon slices with skin

500ml filtered water

HOW TO…

1) Cold Pressed Machine (eg Kuvings Silent Juicer)

  1. Soak almonds overnight to soften & activate
  2. Drain and discard water
  3. Process almonds thru juices with water, keeping 100ml.
  4. Follow with pears and lemon and ginger.
  5. Flush thru remaining water.
  6. Mix, taste (adjust if necessary) and serve.

Note: You may like to chill before drinking or serve with ice.

2) Vitamix

  1. Soak almonds overnight to soften and activate
  2. Drain and discard water
  3. Process almonds with water to make almond milk.
  4. Strain milk through nut bag or fine sieve.
  5. Give jug a quick rinse and put milk back in.
  6. Add pears, lemon and ginger.
  7. Mix on high for 40 seconds til all ingredients finely blended.
  8. Mix and serve.

Note: You may like to chill before drinking or serve with ice.

3) Ladyship

  1. Ideally – soak almonds overnight to soften & activate
  2. Drain and discard water
  3. Add sieve (#1) to jug.
  4. Add water, almonds, pears, lemon and ginger.
  5. Mix for 30 seconds til all ingredients finely blended.
  6. Whilst blending, open tap and mix continuously til empty.

INGREDIENT VARIATIONS

–       Fresh turmeric is fabulous for an antioxidant and anti-inflammatory boost

–       Add an egg for protein for a natural face lift – amino acids are the building blocks of skin + cell repair and maintenance.

–       Add a dollop of yoghurt for probiotics to keep you digestive tract in order to help remove toxins and for better absorption of nutrients. If you don’t like dairy try some of the fabulous natural coconut yoghurts that are around now. (be aware they are 20% fat…ie 4 times more than regular so keep in mind to rebalance your food intake if you swap to it)

–       Instead of water use coconut water for electrolytes and immunity.

–       Cinnamon or vanilla can be added for extra aromatics.

–       Use any other nut – cashews, macadamia’s or brazil (particularly good source of silica to strengthen nails and hair)

TIPS + TRICKS

–       Pre-make a few little jars in one batch and sip everyday as part of your morning beauty regime.

–       Depending on what beauty benefits you require, swap or add ingredients to suit your personal needs. EG add some pumpkin seeds for zinc if you are have pimples.  Zinc helps to heal skin.

If you like to read nutritional panels, I calculated this one for you to see the macro nutrients.

NIP of almond super skin milk

 

 

 

 

 

 

 

DSC_7326

soaked almonds going into the cold pressed machine

super skin milk

These jars of Organic Super Skin Milk were made at the Growers’ Market Pyrmont – we are there with a Beautifood Bar first saturday of every month

Beauty Pantry Basics: Milk It

[FOOD]

Whether it’s for cooking, baking, making your morning latte, pouring on your cereal, dunking cookies in or simply enjoying by itself, ‘milk’ is a key part of our diet. We’ve come a long way since Daisy and her milkmaid; in this day and age it seems that every form of rice, nut, grain, seed and bean has a milk to its name. Every type has its pros, but which is best for you? We focus on the beauty benefits of five different milks so you can decide for yourself.

Cow Milk

Constantly under attack by the diet community as fattening and cholesterol forming, the market is now saturated with refined low-fat and no-fat milk versions. But it’s the minimally processed, keep-it-real full-cream (still only 4.6% fat) that is naturally nutrient rich and contains a small amount of fat that is an important element in enabling digestion of milk proteins and fat-soluble vitamins.  A good source of..

Calcium: Supports the new cell production and enhances the health and complexion of your skin by acting as a regulator of cell turnover which prevents the accumulation of dead cells. Also moisturising and hydrating, this nutrient will keep your skin looking soft and smooth.

Vitamin B12: Encourages the formation of red blood cells that carry oxygen to the body and helps blood vessels to function proper. The oxygen transported through the red blood cells helps grow healthy and beautiful hair

Vitamin D: Important for maintaining the immune system, which is key to preventing skin infection and diseases.

Riboflavin: This enhances metabolism processes for the formation and division of skin cells to keep you looking youthful and radiant!

cow's milk

Image Source: Pinterest via Creative Can

On the flip side, there are epidemiological studies that associate milk with inflammation, and ‘food sensitivity’  problems are growing – unwanted reactions that can cause diverse issues including digestive problems, asthma, eczema, joint pain, headaches and fatigue.

Soy Milk

This milk gets (undeservedly) bad press because of GM’s, thyroid issues (with a small but vocal portion of the population) and discussion on how high levels of phytic acid are thought to reduce the assimilation of key minerals. I like to take a ‘helicopter’ view of soy that it should not be popped into the “don’t eat” basket as it plays an important role in the diet of vegans and is native to Asia where it is consumed as part of the every day diet. Rich in plant sterols it’s believed to be one of the reasons why (along with green tea) Asian skin does not show the signs of ageing.  Relax and enjoy soy milk as a beneficial beverage….in moderation & GM free of course.

A good source of..

Calcium: It works with the skin to generate sebum that helps to maintain healthy moisture levels to keep it soft, smooth and hydrated.

Protein: This serves a major structural role in tissues such as muscle and skin as well as being vital to cell division necessary for growth, reproduction and healing. It is the building block for strong and healthy nails, hair and skin in which it aids in wrinkle prevention by reducing sagging and making the skin appear tighter.

Isoflavones: This is a class of very strong antioxidants known to have many beneficial effects on the skin. Anti-oxidative properties provide anti-inflammatory assistance to skin cells enhancing the appearance of the skin by preserving elasticity and producing collagen.

Screen Shot 2013-09-11 at 11.39.34 PM

Image: Pinterestvia Girl Cooks World

Almond milk

Almond milk has been gaining popularity in recent years not only due to it distinct and delicious nutty mild flavour but also because of its many health benefits. It shares the same excellent nutritional content as the highly nutrient dense almonds that it is made from. For the highest nutritional benefits you can very easily make your own from scratch.

A good source of..

Vitamin E: These anti-oxidants help prevent cells from free radical damage by protecting collagen and elastin structures. This fights the first signs of skin aging such as wrinkles, age spots and sagging. It prevents the loss of moisture in the skin and promotes a soft and smooth complexion by keeping the skin fats healthy while also acting as a mild protective agent from UV sun damage.

Omega-6+9 Fatty Acids: Overall this nutrient leads to smoother, younger-looking skin.

Glyocides: These antioxidants work together to fight free-radical damage, one of the main causes of wrinkle damage to the skin.

almond milk

Image: Pinterest via William Sonoma

Oat milk

If you aren’t keen on nutty tasting milks, the mild and naturally sweet flavour of oat milk may be for you.  Like almond milk, this milk contains all the nutrients of the nutritious food that it is derived from.

A good source of..

Iron: Plays a major role in oxygen movement in the body. When the skin receives proper oxygen supplies regeneration and repair of skin cells can happen and create thick, strong and wrinkle free skin that is youthful and glowing.

Manganese: This acts as an activator of many enzymes that enables the proper absorption and utilisation of antioxidants. One enzyme in particular it activates is called prolidase which increases the production of collagen which assists the body in healing wounds.

Thyamin: Promotes cell regeneration and cell division to support the skin in repairing damaged cells, making the skin stronger and healthier in appearance and reducing signs of wrinkles.

Fibre: The high fibre content (if you DIY) helps to regulate blood sugar levels and promote healthy bowel functions, which reduces toxins being present in the skin.

oat milk made in the Vitamix

 

Image Source: Pinterest via Oh She Glows

Coconut Milk

Made from the meat of the coconut this milk boasts a variety of nutrients as well as a creamy consistency and delicious taste. Whether you drink it or apply it topically, this milk will moisturise and nourish your body inside and out.

A good source of..

Vitamin E: Internally moisturises by keeping the skin fats healthy while anti-oxidants help to protect collagen and elastin structures, which prevents skin ageing and maintains a healthy, soft and smooth complexion.

Potassium: This balances fluids in the body, which allows maintenance of proper levels of moisture in the skin to keep it hydrated and smooth. It promotes cellular cleansing, particularly the elimination of wastes which allows for the regeneration of new cells and keeping the skin healthy, beautiful and radiant.

Phosphorus: Maintains good oral health by working with calcium to boost the strength of teeth.

+ Antifungal: Coconut oil is made up of healthy fats lauric acid, caprylic acid and capric acid which contain antifungal, antibacterial, antiviral prosperities to boost the immune system.

coconut milk

Image Source: Pinterest via cookingalalamel

The best thing about all these milks being popular is you can mix them up. This way you’ll be getting a fantastic assortment of vitamins and nutrients and an entire spectrum of amazing beauty benefits. So, grab yourself a glass and get drinking!

 

be delicious lower case

Buckwheat Pikelets

ALMOND & BUCKWHEAT PIKELETS | swap refined ingredients for divine results

This wholesome pancake recipe gives you fabulous quick & easy to make little pikelets.  Whip a batch and top with savoury goodies or have as a healthy alternative to sweet treats.  They are  nutrient dense, and devoid of added sugar and refined white flour.

Topped or filled, they are handy to have on hand for breakfast, to fill lunch boxes or have as a snack.

I’ve taken a basic recipe and SWAPPED refined wheat flour with an organic buckwheat & spelt wholemeal flour and added some healthy and nourishing goodies such as chia seeds and almonds. Spelt is an ancient grain and tho is contains gluten some people with gluten intolerances can eat it . Note that it has a high gluten content which can create a ‘tough’ pancake.

BEAUTY BOOST: 

So many skin loving goodies packed into one delicious meal. Wholegrains contain B vitamins that are required for every aspect of metabolism in your skin, without them your complexion will have a dull appearance as the skin cells can’t regenerate quickly. The seeds and nuts contain skin vital essential fatty acids (esp. harder-to-get omega 3) and key beauty mineral antioxidants (zinc, magnesium, calcium & selenium) and vitamin E.

RECIPE

YOU’LL NEED…..

Serves 4 |  10mins go-to-wo

batter

1 cup organic buckwheat flour (or use 1/2 buckwheat & half wholemeal spelt flour)

1 tablspn chia seeds

2 tablspn almond meal

1 tspn baking powder

1 egg

1 cup milk (add slightly less then use remaining if needed)

dollop butter to cook the first round.

TO MAKE….
  1. Add dry ingredients to bowl. Mix well with a ballon whisk.
  2. Add egg and milk. Whisk til well combined.
  3. Turn heat on medium high, into a cast iron fry pan add a knob of butter, add a small ladles of batter mix.
  4. Cook until surface of pancake has lots of little holes on the surface,  then  flip with a spatula.
  5. Turn on to a plate with paper towel. Stack them up and if eating immediately, keep warm in an oven (cover with foil to keep moist and soft)
  6. Store in an airtight tub for a day or 2 or freeze for later.
TIPS & TRICKS
  • Depending on what flour you use, you may need to increase the milk a bit. Also, if the batter sits for a while it thickens as chia seeds swell up to 10 times the original size. So, it’s a little trial and error til you get the right feel on the thickness of the batter: it is very forgiving.
  • You can substitute some of the milk with sour cream or buttermilk to make lighter and fluffier.
  • Why not try using a nut milk?
  • You can add other ingredients to the batter change the flavour or boost the fibre or nutrient content. Eg 1 tspn vanilla or 1 tbspn walnut oil or 1 tblspn wheatgerm or wheat bran.
  • Don’t over mix or you will toughen the batter.
TO SERVE

sweet (ideas)

  • For breakfast on a plate I love to serve them with fruit: natural yoghurt, muesli. maple syrup and cinnamon
  • Another idea is..whilst cooking, add slices of apple or pear and a sprinkle of cinnamon. Serve with maple syrup & yoghurt + a seedy cereal topper.
  • Or make a berry compote by cooking 1/2 cup frozen blueberries and 1/2 cup raspberries with 1/4 cup water & a couple table spoons of sugar or a few drops of stevia. Cook ingredients til liquid reduces and thickens – takes about 10 minutes.
  • Unless you are a purest, you can be a little naughty like me and add sugar to the cinnamon as it is easier to sprinkle and tastes yummy! At most you’re only adding 1/4 teaspoon to your plate so it’s a guilt free choice for me.
  • For kids lunch boxes or an on the go snack: butter and a smear of honey

savoury (ideas)

You can top or ‘sandwich’ together the pikelets with

  • creamy goats cheese + fresh thyme leaves, S&P
  • or sour cream, smoked salmon & capers, S&P
  • or hummus + ripes tomatoes, S&P, drizzle of olive oil
  • or avocado and rocket, S&P, drizzle of olive oil



beauty bar cake

BEAUTY BAR CAKE | more-ish and moist

[recipe] Makes 1 loaf | 60 mins wo-to-go

This is one of those recipes that not only boosts your beautifood intake but helps you feel good whilst making and eating it! It is a moist, more-ish cake filled with nutrient rich goodies. The only ‘added’ sugar comes from 2 tblspns of honey as the dates are cooked down til icky & sticky + sultanas are added to sweeten. It’s gluten free because quinoa and almond flours are used and what’s more there is a cup of finely grated carrot  – that cannot be seen or tasted but provides vitamin A &  fibre and keeps it moist.

This beauty bar cake offers your skin nutrients to help fight wrinkles & look radiant. It’s wholesome ingredients keep you feeling fuller longer, after giving you an initial boost of energy….it is a ‘slow release cake.’

YOU’LL NEED…..

1 cup dates  – pitted and chopped  + water

Read more

apple-pancake

Healthy Pancakes for breakfast

 

Everyone loves pancakes but how many of us make them regularly when you know they are void of good nutrition and not a good way to start the day? I’ve ‘beautified’ the recipe by taking a basic recipe and substituting refined wheat flour with an organic spelt wholemeal flour (ie nutrient rich bran and germ have not been removed) and buckwheat flour and adding some nutrient dense goodies such as chia seeds and almonds. I love to serve them with fruit, yoghurt and muesli to create a healthy, balanced and sustained energy breaky loved by adults and kids.

BEAUTY BOOST 

So many skin loving goodies packed into one delicious meal. Wholegrains contain B vitamins that are required for every aspect of metabolism in your skin, without them your complexion will have a dull appearance as the skin cells can’t regenerate quickly. The seeds and nuts contain skin vital essential fatty acids (esp. harder-to-get omega 3) and key mineral antioxidants (zinc, magnesium, calcium & selenium) and skin-nourishing vitamin E.

Serves 4 |  10mins go-to-wo
YOU’LL NEED…..

batter

1/2 cup buckwheat flour and 1/2  cup organic wholemeal spelt flour

1 tbsp chia seeds

2 tbsp almond meal

1 tspn baking powder

1 egg

3/4 cup milk

apple – quartered, cored and sliced finely

———–

to serve

  • natural yoghurt
  • muesli
  • maple syrup
  • cinnamon
TO MAKE….

Add dry ingredients to bowl. Mix well.

Add egg and milk. Whisk til well combined.

Turn heat on medium high, into a fry pan add a knob of butter, add a ladle of pancake mix.

Quickly arrange slices of apple on surface of pancake.

Cook until surface of pancake firms up then turn over with spatula. Cook til apples are soft and golden brown.

Pop on a plate, sprinkle with cinnamon, dollop with yoghurt, sprinkle with muesli and a drizzle maple syrup.

TIPS & TRICKS
  • You may need to increase the milk a bit because if the batter sits for a while it thickens as the fibre & chia seeds absorb the milk. So, it’s a little trial and error til you get the right feel on the thickness of the batter. It is very forgiving.
  • You can use all buckwheat if you want a gluten free recipe.
  • Instead of apple, cinnamon & maple syrup, make a berry compote by cooking 1/2 cup frozen blueberries and 1/2 cup raspberries with 1/4 cup water & a couple table spoons of sugar or a few drops of stevia. Cook ingredients til liquid reduces and thickens – takes about 10 minutes.
  • You can add other ingredients to the batter change the flavour or boost the fibre or nutrient content. Eg 1 tspn vanilla or 1 tbspn walnut oil or 1 tblspn wheatgerm or wheat bran.
  • You can substitute some of the milk with sour cream or buttermilk to make lighter and fluffier.
  • Unless you are a purest, you can be a little naughty like me and add sugar to the cinnamon as it is easier to sprinkle and tastes yummy! At most you’re only adding 1/4 teaspoon to your plate so it’s a guilt free choice for me.
KIDS 

Make pikelet size pancakes with out apple and freeze for lunch box snacks.

 

 

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

Easy_Muesli

EASY PEASY MUESLI | your daily cleanse, inside out!

Serves (min 20) | 10mins wo-to-go

Instead of forking out a bucket load of time and money to buy all the ingredients from scratch, simply buy an off the shelf muesli and top it up with those ingredients you find hard to eat everyday.

BEAUTY BOOST: Kickstart your day feeling light, nourished & with heaps of energy to get you thru to lunch time! This muesli really gets you going because lots of the ingredients contain soluble and insoluble fibre (eg sunflowers | pectin) which help to keep the intestines well cleared and so can contribute to clear skin and less energy absorption.

Not only that, but I find it’s a fab way of getting your daily dose of seeds and nut which contain skin vital essential fatty acids (esp. harder-to-get omega 3) and key mineral antioxidants (zinc, magnesium, calcium & selenium) and vitamin E.

When topped with a natural yoghurt & fruit (eg frozen blueberries) you have given your body a huge ‘can-do’ boost.

YOU’LL NEED….

1 Box of ‘Table of Plenty’ muesli eg Velvet Vanilla (note: it’s half toasted for flavour | half untoasted for goodness) or Carmen’s

1 bag pumpkin seeds (eg 500g)

1 bag sunflower seeds (eg 500g)

2 bags of whole or chopped nuts (eg almonds and walnuts). (eg 1kg bags)

1 bag chia seeds ((eg 250g)

1 bag organic sultanas (ie no sulfate preservative eg. 500g ) or cranberries

1 bag ground linseed | flax seeds

TO MAKE…..

Into a big bowl add muesli and whatever quantity of the other ingredients looks good or empties the bag if they are smaller or already in use! Mix, pop into your favourite large re-sealable, preferably glass jar. Lasts til eaten!

TIPS

– you can add / substitute other goodies: eg sesame seeds, dried apricots (organic | ie no sulphur), brazil nuts

– buy these bigger, zip lock bags of seeds and nuts etc from your supermarket and use a quantity as desired – then you won’t have to measure to make this recipe and will always have lots on hand to make other body-delicious snacks or meals.

– Woolworth’s has a good selection under their brand Wholefoods brand. Organic is always best but I think it is great to just start eating better…

– both Woolies and Coles now sell kilo bags of nuts in their F&V section that are far more cost effect than those found in the cooking isle.

– really easy to mix and match your favourite ingredients and change it from batch to batch, season to season.

KIDS

– make sure you chop up the nuts or use a nut meal so they don’t complain about chewing.

– Intro muesli by sprinkling over weetbix + top with a crunchy but not too sweet flake such as cornflakes + plain yoghurt so they get the best of both worlds! (a taste / crunch they love  + slow realise energy)

–  If they complain about no added sugar yoghurt – drizzle a little bit of honey so YOU control how much sugar is added.