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antioxidant Rich summer smoothie clean food luk beautifood

Antioxidant Rich Spring Smoothie Recipe

Everyone knows that sipping a smoothie in the warm spring sunshine is bliss… But did you know they can help your skin to naturally glow too?

Try our Antioxidant Rich Spring Smoothie Recipe for a skin loving nutrient boost!  This smoothie is specially designed to contain foods bursting with antioxidants and provide your skin with a refreshing treatment from the inside, out.  Foods such as spinach, cacao and cherries are filled with a variety of antioxidants and are high on the ORAC (oxygen radical absorbance capacity) chart… Plus, they taste delicious together!

BEAUTY BOOST

Bursting with antioxidants, this smoothie is created to provide your skin the dose it’s been looking for!  With this degree of free radical neutralising power, you can say goodbye to skin damage and hello to a glowing complexion.  Did you know there is even evidence suggesting our body’s production of antioxidants may decrease as we age?  Our antioxidant rich spring smoothie recipe is sure to do the trick!  Antioxidants help to destroy free radicals in our body which are unstable compounds.  Through reactions in the body, they can transfer electrons and leave behind new free radicals. They come from the suns UV rays, cigarette smoke, pollution, our own normal metabolism and toxins presents in pesticides and other household chemicals.  They damage cell function and its integrity which in turn leads to sagging, wrinkled skin, blemishes and a dull complexion. Antioxidants can help combat the damage by neutralising free radicals and stop them from damaging our skin! It’s like your very own anti-aging cream working inside your body. With ingredients bursting with antioxidants, such as cherries, spinach and cacao, this smoothie will leave you feeling young and energised, while helping to sustain bright, smooth skin.Antioxidant Rich Summer Smoothie Recipe

ANTIOXIDANT RICH SPRING SMOOTHIE RECIPE

5 minutes wo to go. Serves 1

YOU’LL NEED

3/4 cup cherries

1 banana

1 /2 cup spinach leaves

1/2 cup walnut milk (or milk of choice, try our recipe here!)

1 tablespoon of cacao powder

Handful of blueberries (optional for garnish)

HOW TO

1. Chop banana and spinach leaves roughly and add to blender.  Add remaining ingredients and blend for one minute or until smooth.

2. Pour into a tall glass and enjoy, top with blueberries and ice cubes on a warm spring day!

TIPS AND TRICKS
  • Use cherries fresh or frozen.  If using frozen you might need to add a touch more milk to the antioxidant rich spring smoothie recipe to ensure a creamy consistency.

 

luk beautifood Cranberry and Citrus Tea

Cranberry Citrus Antioxidant Tea | Natural Beauty Boost

[RECIPE] Makes tea for two | 30 mins

For a superfood burst of flavour and antioxidants

This gorgeous ruby and aromatically spiced tea made with fresh cranberries and citrus is perfect for Spring. It’s not only cheerful and cooling, it’s caffeine-free too – so all kids, and kids at heart, can join in the fun.

A much-loved staple for Thanksgiving in the Northern Hemisphere, I’ve re-imaged the recipe as the perfect tonic and delicious iced tea in the our warmer months.

BEAUTY BOOST

A powerful antioxidant and anti-inflammatory tonic, this Cranberry Citrus Antioxidant Tea helps prevent cell damage by free radicals and boosts the immunity to protect against a wide range of winter aliments. It also has stress-relieving properties to help to relieve tension and stress.

 

BEAUTY BITE

A year round superfood, cranberries contain a high nutrient and antioxidant content and are an  excellent source of vitamin C, fibre, vitamin E, vitamin K and manganese.
Cranberry also boast an impressive array of phytonutrients which are naturally occurring plant chemicals that offer the anti-inflammatory properties and protection from harmful free radicals.

Did you know: Sailors would carry cranberries on their ships to avoid scurvy due to the high vitamin C content and ease of storage when dried.

Iced Cranberry and Citrus Tea

Cranberry Citrus Antioxidant Tea

Ingredients

  • 2 cups water
  • Generous handful cranberries – frozen (if dried use 1/3 cup)
  • 2 whole cloves
  • ½ or 1 cinnamon stick
  • Peel of orange, 2x 5cm x 1cm piece
  • Squeeze lemon juice
  • ½ teaspoon of sugar if desired
  • Additional cinnamon sticks for garnish (optional)

Method (It’s super simple!)

  1. Pop cranberries pot with water, cloves and cinnamon sticks and orange peel. Bring to a boil, reduce heat, and simmer for 20-30 minutes.
  2. Add lemon juice. Sweeten to taste. Strain out cranberries if you like.
  3. Add cinnamon sticks for garnish if you like and serve hot or cold.

Enjoy

Avocado and lime dressing recipe

Avocado Lime Dressing

It’s good to have some go-to recipes, ones that you don’t much thinking about as you know they will tick your healthy eating criteria boxes: 

You know what I mean – this recipe for Avocado Lime Dressing is one of those. We simply take healthy everyday ingredients and turn simple into a little bit special: avocado is creamy and silky rich and limes are exotic (grown in warm tropical climate unlike winter lemons), together they make a magic combination and give green salad leaves a new look and taste.

 BEAUTY BENEFITS

Antioxidants such as vitamin C and limonoids found in limes as well as vitamin E, carotenoids and zeaxanthan found in avocado will work to boost your body’s protection, fighting against damaging free radicals.  This will help to reduce inflammation, sagging and wrinkles while keeping your complexion radiant and smooth. Vitamin C also boosts the production of collagen, keeping skin smooth and tight. Limonoids remain in the body for a longer period of time, maintaining protection for your body, hair and skin. Skin – healthy lipids help to revitalise your appearance, retaining moisture in your skin to keep it soft and silky. Potassium aids your kidney to flush toxins from your body while fibre helps to absorb essential nutrients leaving your body ‘cleansed’.

AVOCADO LIME DRESSING RECIPE
YOU’L NEED

1 perfectly ripe avocado

1 lime – juice and zest

garlic – just a little, crushed

fresh finely chopped herbs – 1 or more of mint, parsley, basil, chives, coriander

1 tspn dijon mustard

S&P

oil (olive, walnut, flaxseed)  – just a dash to create the desired consistency & flavour

HOW TO
  1. Mash the  avocado in a bowl.
  2. Add lime juice, zest, garlic, s&p, mustard – whisk in til avocado is smooth and creamy
  3. Add herbs – as little or much as you desire. Eg 1 tblspn or 1/4 cup.
  4. Adjust: add a touch of oil and whisk in. If too sour, add a dash of something sweet & or a bit more salt to balance the sweet, sour, salt ratio – the key to a good dressing.
TIPS AND TRICKS
  • Serve avocado and lime dressing over green leaves, chopped herbs and shaved fennel.
  • If you like give your salad a beauty boost with a sprinkle of plant protein rich nuts (eg toasted pinenuts or almonds) or seeds (pumpkin – zinc or chia seeds – omega 3’s) For more ideas on creating a green salad repertoire – click here. 
Detox salad with avocado lime detox dressing

Make sure you have mandolin on hand to quickly whip up a green + white salad.

 

Don't toss your salad you are ready to serve.

Don’t toss your salad you are ready to serve.

 

GLOW + GO Green Smoothie | Natural Beauty Boost

[RECIPE] Makes 900ml | 3 serves  5 mins Wo-to-Go.

For a Healthy Glow & Get UP & Go

In Summer when with the warm weather we’re naturally outside and active more.

Our home juicing menu has taken a turn from our staple red juice (beet, carrot, apple, ginger celery) to green juice to invigorate our body for ‘get up & go and a healthy glow.’

The ingredients used to make a green smoothie are all light, and non starchy which makes them easy to digest giving you an instant dose of beautifying food. And because there is no waste in making a smoothie you are getting a massive does of active beauty nutrients to feed your beauty including fibre to keep your digestive system moving quickly to remove toxins and increase nutrient absorption. There is no other way to get such a vast serve of fruit & vegetables that are quick to eat and keep you full for longer.

Making a green smoothie can be fun because there is such a fast array of green fruit and vegetables available to use.

  • Start with green leaves (kale, spinach, lettuce,) | think Vitamin A for complexion + chlorophyll  
  • Add beauty minerals  rich vegetables (celery, cucumber, [avocad0], fennel) 
  • Add a ‘sweetner’ (pear or green apple -pineapple is gorgeous) for flavour, fibre + antioxidants
  • Pop in some Citrus for vitamin C – we love it for collagen production and alkalising the body 
  • Toss in ‘active flavours’ for depth & fragrance – ginger, mint, parsley, fresh turmeric 
  • Liquify with water, ice, coconut water (for a sweeter, more fragrant style), green tea (antioxidants) or almond milk (to increase skin moisturising essential fatty acids and protein). 
  • You can always add ‘boosters’ such as flax seed oil, probiotics (the simplest is natural yoghurt), protein (an egg is great) or seeds such as pumpkin (zinc) or Chia (omega 3)

BEAUTY BOOST
The green pigment in plants – Chlorophyll – is an all round superfood. It helps neutralise acids in your body, seriously stimulates your digestion(!), boosts oxygen levels in your blood allowing your cells to receive more nutrients & energises your body. It helps to extract nasty toxins from your liver, essentially improving liver function + detoxes and cleanses your blood which promotes radiant skin.  It also reduces the signs of ageing as its antioxidant properties help neutralise free radicals. It’s super-rich in enzymes which promote cell rejuvenation. And lastly, it is alkalising and anti-inflammatory effect on your body alleviates skin disorders such as eczema, dryness, puffiness and redness. What are you waiting for?

Avocados for essential fatty acids and Vitamin E to keep skin soft and smooth. Kale is an excellent source of calcium, vitamins AC & K  – keeping your skin tight and toned. Celery & cucumber contain silica – a food active nutrient that acts as an internal moisturiser. Other beauty minerals include calcium, iron, manganese and potassium. Potassium & iron help transport O2 round the body to renew and revitalise your skin.

YOU’LL NEED
avocado – 1/2
kale – 3 leaves inc. stem
english spinach – 1 ‘root ‘with 6-8 leaves & stems
cucumber – 1/2 chopped in 4
celery – 1 stick  inc. leaves
parsley – 3 stems
mint – 2- 3 stalks with leaves
pears – 2 chopped inc seeds (no stem) or green apples
lemon – 1/2 with no rind + 1/4 strip rind
ginger – 1-2 thin slices
water – 1.5 cups (or coconut water or green tea + dash apple juice if you are inclined)
ice – 1 cup (needed for texture + flavour enhancement)
TO MAKE
Simply pop all ingredients in the Vitamix, turn on & increase speed to high. Blend for about a minute til smooth and creamy.
You may need to pulse the mix to begin with depending on what order ingredients went in or will need to use your tamper stick.
This recipe makes 3 good size jars so pop the spare/s ones in the fridge for the next day. They will last at least 2.
TIP & TRICKS

– the ice gives the smoothie a fabulous melt-in-your-mouth texture + keep the smoothie chilled as high powered blenders add so much energy when mixing it can warm up the smoothie!

– need to know more about juicing & making smoothies? Read more…

– or try my avocado & banana recipe

 

lük Beauty Boosting Green Smoothie | GLOW & GO

lük Beauty Boosting Green Smoothie | GLOW & GO

DIY face mask for salty summer skin

DIY Face Mask for Salty, Summer Skin

A full day of sun, sand and sea water, though incredibly nourishing for the soul, can be taxing on your skin and hair. Feed your dry skin with our moisturising, antioxidant packed pomegranate, yoghurt and honey face mask and follow with your favourite luk beautifood clean eating recipe to glow from the inside out.

Pomegranate is packed full of rich antioxidants which protect collagen thereby slows down the appearance of fine lines caused by sun exposure. They also contain ellagic acid which helps to prevent wrinkles.

Pomegranate combined with yoghurt is also incredibly soothing for those with dry, irritated skin – perfect if you’ve been in the sun and surf all day. Combined with the cleansing, moisturising properties of honey, this mask will have your skin looking radiant, soft and hydrated by dinner time, particularly if you have some organic rosehip oil on hand to add to follow after you’ve rinsed the mask off.

HOW TO

1. Combine 2 tablespoons of organic unflavoured yoghurt with 1 teaspoon of honey

2. Add 1 teaspoon of home made or store bought organic pomegranate juice and stir well

[TIP: for extra aroma and antioxidants you can add zest of a lime]

3. Stir well

4. Apply to face and leave for 10-15 minutes

5. Rinse face with warm water and pat dry. Follow with some organic rose hip oil or your favourite natural moisturiser

Relax and Enjoy

TIPS AND TRICKS

  • Store in an air tight container in the fridge for up to 1-2 days

dividers R1-luk left yellow

be delicious.... inside and out

 

 

 

blood orange raw cheesecake recipe luk beautifood clean food

Blood Orange Raw Cheesecake Recipe

Healthy, delicious, gluten free and vegan friendly, this divine raw blood orange ‘cheesecake’ made with cashew nuts will be an all round crowd pleaser at any event! 

Not only visually stunning and delicious, this raw ‘cheesecake’ made without cheese! is simple to make. Cashews, coconut oil and coconut milk are used in place of cheese to create a creamy smooth and skin-loving filling. Keep some in the freezer for when friends show up without notice, you will never have to worry again!

BEAUTY BOOST

Cashews are rich in healthy fats similar to those in olive oil which help to keep your skin soft and smooth.  They also contain selenium which keeps your scalp nourished, encouraging healthy hair growth for long lush locks. Vitamin E also aids your hair by providing antioxidant protection.  This prevents your hair cells from damage by free radicals which in turn maintains a gorgeous, natural shine.

Blood oranges are high in anthocyanins, which is also found in blueberries. Anthocyanins are powerful antioxidants which protect both your inside and outside from free radical damage.  Along with vitamin C, blood oranges work to prevent signs of premature ageing such as sagging and wrinkles, helping you to look and feel younger! They also contain folic acid which enables our body to create healthy red blood cells helping to create a natural glow and enable correct brain functioning.

BLOOD ORANGE RAW CHEESECAKE RECIPE

30 minutes plus freezing time

YOU’LL NEED

For the Base:

1 cup walnuts

1/2 cup almonds

9 dates (just under a cup)

For the Cake

1 1/2 cup cashews (soaked for a min of 4 hours beforehand)

Juice of 3 blood oranges

1 tablespoon coconut oil

1/3 cup coconut milk

1/3 cup honey

1/3 cup lemon juice

HOW TO

1. Process dates and nuts in a food processor or blender until a sticky mixture forms. Spread the mixture onto the bottom of a cake pan (using either the bottom of a spoon or your hands) and place in the fridge.

2. Blend all ingredients for the cake together on high until the mixture is smooth and creamy – make sure there are no lumps.

3. Pour the creamy cake  mixture onto the base layer and place in the freezer for around 3 hours or until frozen.  When ready to serve, remove from the freezer and place in the fridge for ten minutes before serving. Top with some pistachios, blood orange slices or even make your own blood orange glaze.

TIPS AND TRICKS
  • To make the glaze: Blend 1 date, 1 tablespoon lemon juice, 1/2 tablespoon coconut oil and the juice of 1 blood orange
  • Throw on some pistachios and a few blood orange slices moment before service (or it will run) for a gorgeous finish to you raw cheesecake recipe!
cashew cheesecake raw

Raw cashew cheesecake with a blood orange glaze

Spring Salad

3 delicious Spring Salad Recipes for inside out health

We couldn’t be more chuffed with the beautiful Spring sunshine at the moment and with gorgeous vegetables like asparagus and spinach in season, salads are our number one go-to dish! They help to cleanse and nourish our bodies and leave our skin feeling smooth and looking healthy.

The flowers are thriving, the cooler months are behind us and so are the dark chilly mornings – how can the days not seem brighter! We all know that the right foods can heal the body so it’s time we embrace the beautiful fresh produce that’s around at the moment and nourish our bodies from the inside out for glowing skin and bountiful energy.

We’ve gathered together a list of our top 3 lük Spring salad recipes that will revitalise your insides and tantalise your tastebuds, so you look and feel light and glowing.

Whether you’re packing for a picnic, meeting friends for a BBQ or nurturing your family with lunch on the deck, we’ve got you covered with these simple, in season and most importantly, delicious salad recipes!

BEAUTY BOOST

Salads are full of nourishing goodies to nourish and protect your skin. They work to cleanse the body of toxins, leaving us feeling light yet satisfied to help us spring into Spring!

Greens such as spinach and rocket are high in phytonutrients. They contain antioxidants to protect against early signs of ageing such as wrinkles and sagging, as well as vitamins such as vitamin C to help maintain collagen structure and keep your skin firm!

Healthy fats from nuts and avocados will keep your skin soft and moisturised while iron, potassium and zinc from beetroot or broccoli provide oxygen to cells and ensure healthy regeneration and repair.  It is this variety of nutrients in salads that work together to keep our skin glowing and our body feeling great.

1. PEACH + GOATS CHEESE SALAD

INGREDIENTS

– 2 peaches, chopped, seed removed

– 1 cup rocket

– 1 cup baby spinach

– 1/3 cup goats cheese

– 1 cup chickpeas, cooked

– 1/2 cup walnuts, chopped

– 1/2 red onion, chopped

– 3 tablespoons olive oil

– juice of 1 lime

– 2 tablespoons white wine vinegar

HOW TO

1. In a large bowl place rocket and baby spinach.  Top with peaches, chickpeas, walnuts, red onion and goats cheese and gently mix.

2. In a small bowl mix olive oil, lime juice and vinegar.  Drizzle on top of salad and enjoy!

 

Image via @foodiecrush

2. QUINOA SPRING SALAD 

INGREDIENTS

– 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 shredded red cabbage

– ¼ cup fresh basil leaves

– ½ cup goats cheese, crumbled

– 1 tablespoon red wine vinegar

– water

– salt & pepper

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, red cabbage and tomatoes, salt & pepper taste and stir in vinegar – drizzle with extra olive oil if needed.  Top with goats cheese + basil and serve.

acouplecooks

Image via @acouplecooks

 3. MASTERCLASS  SALAD

HOW TO MAKE A SALAD WITH WHAT’S IN YOUR FRIDGE!

SELECT A STYLE

Asian: baby spinach, watercress, coriander, mint, mizuna, spring onions or chives

Italian: rocket (wild or large leaf), cos, basil, oregano, thyme, radicchio

French: witlof, chervil, parsley, dill, marche rosettes,

Classic butter, mignonette, iceberg, mixed leaves, cabbage, sprouts – mung beans & alfalfa, micro salad – eg mustard or broccoli

SUPERCHARGE IT

Fruit: pear slices, mango, lemon or lime zest, orange or grapefruit segments, avocado.

Vegies: tomatoes (sliced or baby), capsicum (fresh sliced or shaved – red or yellow), cucumber (thinly sliced), carrot or beetroot (grated raw – long & thin), finely sliced baby mushrooms, sugar snap peas, asparagus, shaved fennel, spanish onion.

Nuts and seeds: toasted pine nuts, sesame seeds &/sunflower seeds (toasted in tamari) or cashews, macadamia nuts, etc, toasted coconut.

Cheese: crumbled goats cheese, crumbed marinated fetta, slices of boccinicci, shaved parmesan.

DRESS TO COMPLIMENT

Oils: EV olive, avocado, avocado with lime oil, walnut, sesame.

Vinegars: balsamic, white balsamic, balsamic glaze, juice of lime or lemon or pink grapefruit or orange, raspberry vinegar,

Seasoning: Salt flakes such as Murray River or Maldon + ground black pepper, garlic.

Throw your greens in a large bowl, top with your supercharged goodies and drizzle with some dressing!

Here are a few examples we love:

  1. Asian style bbq fish or chicken: baby spinach + mint + coriander + mango  (summer) + cucumber +  lime zest + lime juice + EVOO + S&P.
  2. BBQ lamb chops or NY steak: mixed baby leaves + avocado + parsley + toasted sunflower & sesame seeds + walnut oil + white balsamic vinegar + S&P.
  3. Pasta: Cos lettuce + tomato + basil leaves + olives + EVOO + balsamic glaze + shaved parmesan + S&P.
  4. Savoury tart or omelette: butter lettuce + radicchio + pear + pinenuts + EVOO + chives + raspberry vinegar + S&P

springsalad

Bon appetit natural beauties! And don’t forget to share your favourite Spring recipes in the comments x

skin loving watermelon healthy mocktail recipe clean food luk beautifood

Healthy Mocktail Recipe – skin hydrating Watermelon

Perfect for entertaining – your friends will love sipping on this pretty watermelon healthy mocktail on a warm summers day!

This healthy mocktail recipe is a refreshing, guilt free way to hydrate and revitalise your body on any occasion.  As watermelon is 91% water, this recipe will leave you feeling fresh and light and with the added ice, will help to cool your body and bare the heat of a hot summers day whilst giving your skin a powerhouse of antioxidants.

BEAUTY BOOST

Watermelons are high in vitamin A, vitamin C and lycopene which work together as a hero combination for your skin. Lycopene is fat soluble meaning it is an especially effective antioxidant and helps to protect skin cells from damaging UV rays and free radical damage.  Vitamin C from watermelon and oranges is water soluble meaning  it helps combat wrinkles and sagging from the inside of your cells by strengthening collagen and elastin which works to keep your skin firm and tight.  Vitamin A and limonoids in limes provide  lasting antioxidant protection whilst mint provides a refreshing taste whilst reducing inflammation, helping to sooth the body and reduce redness within your complexion.

SKIN LOVING WATERMELON HEALTHY MOCKTAIL RECIPE

Takes 10 minutes. Serves 4

YOU’LL NEED

1/4 watermelon, (seedless or seeds removed)

2 oranges

1 lime

1/4 cup strawberries

2 1/2 cups ice

1/4 cup mint

HOW TO
  1. Juice oranges and lime, add to blender with chopped watermelon.
  2. Add strawberries and 2 cups of ice to the blender and blend for 1 minute or until smooth.
  3. Pour into glasses (or a large jug), stir in remaining ice cubes and mint into your healthy mocktail and enjoy!
TIPS AND TRICKS
  • Add vodka!!
skin loving watermelon mocktails recipe clean food luk beautifood

Enjoy your healthy mocktail on a warm summers day for some skin loving nutrients and cool, refreshing vibes!

green smoothie

GREEN SMOOTHIE SKIN FOOD | Avocado, Mango, Banana, Kale + Chia Seeds

[recipe] Makes 4 large glasses | 5 mins wo-to-go | No Cook

We made this gorgeous green smoothie last friday in my inaugural “Beauty Wellbeing Workshop”. It was creamy smooth and delicious even tho it sounds an unusual combination. We drank it as an appetizer in the glam gold glasses as we prepped our lunch. Kelly’s scarlet nails look a treat next to it! You could also do shot glasses and pop a few edible decorative goodies on top.

I love to cook by looking at the ingredients I have on hand rather than following a recipe (hence the combo) and Ursula got to experiment with the ‘turbo charged’ cocktail blender I have  had for eons but rarely use – there was not a spec of kale in sight. So go ahead, experiment using this recipe as a guide.

BEAUTY BOOST:  Anti-inflammatory, rich in antioxidants, immune boosting, vitamin ACEK rich, EFA’s.  

Avocados for essential fatty acids and Vitamin E to keep skin soft and smooth. More on avo. Mango are rich in the carotenoid antioxidants + vitamins A&C – keeping your skin tight and toned. They also contain silica – a food active nutrient that acts as an internal moisturiser. Undeniably bananas are high in sugar (about 20g in a ripe one) and give you an energy burst (yeh if you are tired), but they also contain a high amount of fibre including the prebiotic inulin, which feeds our beneficial (probiotic) gut bacteria, the first line of defence for the immune system. Keeping your gut bacteria healthy can prevent inflammatory conditions like eczema and support the digestion and absorption of nutrients needed to retain optimal health and keep you looking and feeling younger. The high level of potassium ( ~ 400mg) they contain helps transport O2 round the body to renew and revitalise the skin. Kale is an excellent source of calcium, vitamins AC & K – all essential for skin health and Chia seeds are an excellent non-animal source of skin loving omega 3 to keep skin looking moist and plump.

YOU’LL NEED…..

1 ripe avocado

1 banana

1 mango (optional)

3-4 kale leaves

3 stems fresh mint leaves

1/4 whole lemon

2 tspns chia seeds

1 cup ice

1 cup chilled water or coconut water

TO MAKE….

Put  all ingredients in blender. Mix on high til smooth and creamy.

Serve in classes with a spoon or thick straw! Garnish if you have guests!

TIPS & TRICKS

  • For a more liquid smoothie add more water or if you don’t want the flavour diluted another high water content vegetable such as cucumber or a liquid such as coconut water, almond milk or dairy milk.
  • For more dimension and an extra hit of Vit C (support collagen synthesis) add a squeeze of lemon juice.
  • For a bite add a dash of tabasco sauce.
  • Add some probiotics via an unsweetened yoghurt.
  • If you want a lower sugar content – remove one or all of the fruits. I like it as is and because I don’t eat much food with added sugar.
  • You can sub in fresh pineapple for mango, parsley or spinach for kale etc.
  • Chia seeds swell to 10times their size so they have a real thickening effect on the smoothie. For a more liquid smoothie –  sprinkle on top instead of adding in.

KIDS 

I will let you know once mine have had a go at making & tasting it!

beauty benefits of eating raw clean food luk beautifood

Beauty Benefits of Eating Raw

You don’t need to undertake a fully raw lifestyle to reap the benefits of eating raw! Here we go deeper to find out what eating raw and how it can help you achieve that natural glow…

At lük we encourage you to nourish your body with beautiful food both raw and cooked to enhance your natural beauty. Balance and moderation is key to a healthy life, ‘crowding in’ and ‘swapping up’ the foods you eat underlies our eating philosophy. Eating raw doesn’t mean you have to change your mindset or diet completely to enjoy the benefits… but a raw food at every meal will provide your body with gorgeous benefits!

What is raw food?

Food that is raw! Meaning it has not been heated over 45  degrees Celsius to ensure the enzymes are not denatured meaning a loss in nutritional value. Raw food can be wholefoods and produce such as fruits, vegetables, nuts, seeds and oils which are eaten in their natural state. It can also be for example ‘raw’ crackers or dehydrated foods providing the temperature is control.  Raw food is also free from additives, preservatives, refined sugars and added fats and can include fresh juices, smoothies, nut milks or butters, soups, salads and sprouted grains.

What are the benefits of eating raw?

Raw foods are rich in enzymes which help our body to digest what we’re eating, convert it to energy, absorb nutrients and put them to use! Enzymes also work to make sure the processes in the body are running smoothly and ensure cells are repaired, meaning hair, skin and nails are kept strong and healthy. Eating raw food also aids the digestive system as a higher number of enzymes help break down the food, putting less pressure on your digestive system so energy can be spent elsewhere.

Eating ‘raw’ can help to flush toxins from your body by cleansing your cells in such a way your body is able to effectively fight against free radicals and repair any damage. By reducing the number of toxins your body to focus its energy on other things such as supporting your immune system or giving you focus and energy while maintaining and enhancing your natural beauty.

Not only does reducing the toxin load help your immune system, but the intake of a variety of vitamins and minerals from the fresh fruit and vegetables also helps to keep your immune system in tip top shape!  Eating food in its raw state means the chances of antioxidants, vitamins and minerals being destroyed is lower.  This reduces the chances of you becoming sick as your body is able to fight and destroy illnesses before they begin to show symptoms.

Eating ‘raw’ ensures you boost your fruit and vegetable intake helping you to increase your nutrients and receive a variety of vitamins, minerals and important beauty nutrients

Some key beauty nutrients include silicon, zinc, sulfur, iron and potassium.  Silicon allows strong, shiny nails as well as stronger hair.  Zinc helps to ward away acne while also helping to rebuild collagen in the skin, to fight sagging and wrinkles while potassium helps to maintain correct levels of moisture in the skin, allowing cells to stay plump and hydrated while creating a smooth complexion.

Eating raw food can boost your energy and fuel your cells which in turn creates a better gut health and a clear complexion so you can look and feel your best.  The abundance and variety of fresh fruit and vegetables helps to maintain the alkalinity of your body to prevent inflammation.

Ways to boost your raw food intake

Eating raw doesn’t have to be difficult, in fact it can actually make healthy eating easier.  Here are a few quick ways to include raw food into your diet:

  • Drink Green smoothies – Try our Luk Glow + Go green smoothie which is full of fresh ingredients and a boost of active beauty nutrients!
  • Make Salads and Nourishment Bowls – Whether as a side or as a main meal salads are a great way to include raw foods into your diet, like our Thai style raw zucchini noodles for a quick and simple, delicious dish.
  • Drink Nut Milks – Nut milks are a delicious, simple way to incorporate skin loving nutrients and added vitamins to you diet. Add exotic spices for a luxurious guilt-free treat and be sure to try our Super Skin Milk with almonds, pear, lemon and turmeric for a refreshing pick me up.
  • Create yummy raw treats – Start experimenting with delicious raw desserts which are still high in nutrients and enzymes to nourish your body, like our raw blood orange cheesecake recipe.