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Beauty benefits of kakadu plum Beauty food glossary luk beautifood

beauty food kakadu plum

beauty benefits of kakadu plum

Native to Australia and grown in both the Northern Territory  and Western Australia, beauty food Kakadu Plum (also known as Murunga, Billy Goat Plum or Gubingee) is famous for its high Vitamin C content.  It is light green and roundish in shape and was commonly used not only for bush tucker but also as a natural medicine to soothe aches and pains.

FOOD ACTIVES:

Vitamin C, vitamin A, folate, calcium, iron, copper, potassium, zinc, magnesium and fibre.

BEAUTY BENEFITS:

With one of the highest natural vitamin C contents in the world, it’s no wonder beauty food kakadu plum is becoming increasingly known and loved.  The high content of vitamin C helps to fight premature ageing, smoothen your complexion and support your immune system. The fruit also contains antibacterial properties and is packed with phytonutrients to protect the body from nasty free radicals. Gallic acid in kakadu plum, is a fabulous antimicrobial nutrient as it stops the activity of bacteria so your body can then destroy it.  It is also great for inflammation which means less puffy skin!

COOK:

Beauty food kakadu plum fruits can be eaten raw and are often made into a delicious jam.

TIP:

Although hard to find, online shopping makes searching for kakadu plum a lot easier.  Try your local health food store or search online to find somewhere that will deliver them to you.

Do you love the idea of having all natural products in your beauty range? Head over to the Luk Shop to find out more about which natural ingredients are used in each Lip Nourish!

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beauty benefits of kakadu plum
PRINT TO KEEP HANDY

PRINT this gorgeous 10x15cm beautifood skin food card to keep beauty inspiration at finger tips reach in your kitchen – on your fridge or pin board

Step 1. Simply click on the  skin food image .

Step 2. Then right click and choose †˜Save image as’ where it will be a JPEG in whichever folder you choose.

Step 3. Open the saved image and print on a postcard size (6†x4†/10cmx15cm) photo paper.

Step 4. Send to printer for your gorgeous skin food card!

Step 5. Display on your fridge file in a A-Z card box in your kitchen.

be delicious.... inside and out

The Best Foods for Dry Skin

Winters mark the advent of cold air, early sundowns, hot tea, big blankets and dry skin.

Almost everyone’s skin suffers in some way during winter with cool, dry air causing complexions to appear dull, flaky, parched and pale. Not only that, but severe dryness can also lead to uncomfortable irritation and itchiness, that not even the best moisturisers, serums, balms, lotions or potions will fix, no, this is an inside job. Help your skin to retain moisture from the inside out by eating the right foods so you can have glowing, dewy skin all year round.

SLIDESHOW - best foods for dry skin

Nuts and Seeds

Nuts and Seeds for dry winter skin

Spinach

Spinach for healthy, glowing skin

Coconut Oil

Coconut Oil - the ultimate skin food inside and out

Fish

Salmon is one of the few sources of omega 3 fatty acids which are essential for glowing skin

Celery

Silica rich celery for healthy skin and nails

Eggs

Eggs are the perfect all-rounder for inside and out

And if you’re thinking how on earth am I going to get my dose of all these foods?! Try our Go and Glow Green Smoothie (with spinach, avocado, celery and flaxseed oil) or have a crack at one of our delicious skin loving recipes!

(…or as we say,  if you can’t eat it, wear it with our 100% natural makeup – that not only looks amazing but nourishes your skin, lashes and lips!)

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be delicious.... inside and out

quick soup recipe clean food luk beautifood

Quick Soup Recipe – Nourishing Lentil and Vegetable

Looking for winter warmers in less than an hour? Try this nourishing lentil and vegetable quick soup recipe to warm your soul and moisturise your skin at the same time!  

Cooler weather means dry skin and a craving for comfort food! However, comfort food doesn’t need to be tedious or time consuming …this quick soup recipe is easy to make on a busy weeknight leaving you free to worry about things other than what your eating.  Packed with vitamin A-rich veggies this quick soup recipet will  help nourish your complexion and ease dry skin to keep you looking your best!

BEAUTY FOOD BOOST

Carrots and tomatoes contain a fab combination of vitamin A, beta carotene and lycopene to fight against wrinkle causing free radicals – those  pesky ‘oxidisers’ that can also cause early ageing. Without enough vitamin A your skin can become dry especially as wind and cool weather imbalance the surface.  Maintaining a sufficient level of this fat soluble vitamin is key to ensuring a smooth, glowing appearance. Tomatoes also contain vitamin K which works to brighten dark patches under the eyes and encourage a radiant complexion.  The mix of iron and vitamin C in broccoli aids your complexion by working to keep skin from sagging while assisting in the formation of collagen in cells. Turmeric helps to keep redness and puffiness under control with its anti-inflammatory properties while celery aids the body to remove toxins through its high fibre content.  This nourishing yet quick soup recipe is the perfect winters’ day skincare treatment to keep your complexion on track!

QUICK SOUP RECIPE

50 minutes wo to go. Serves 4

YOU’LL NEED

2-3 tablespoons olive oil

1 carrot, peeled and diced

2 medium ripe tomatoes, quartered

3/4 cup broccoli, diced

2 celery sticks, diced

1 red onion, finely diced

3 cloves garlic, crushed

2 cups vegetable stock

400g can brown lentils, rinsed and drained

250mL natural yoghurt

1/4 cup parsley, chopped

3/4 teaspoon turmeric powder

salt & pepper

fresh chives, snipped to garnish

HOW TO

1. Prepare ingredients.  Heat oil in a large saucepan over medium heat and add tomatoes, mushing and squashing with a wooden spoon.  Simmer, stirring regularly for 2 minutes.

2.  Add carrot, broccoli celery and onion and cook for 6-8 minutes or until soft.  Add garlic and cook for a further 2 minutes.

3.  Add stock and cover, bringing to the boil.  Once boiling, reduce heat and simmer for 20 minutes.

4.  Add lentils and cook for 3 minutes or until warm.  Add yoghurt, parsley, turmeric and season, stir, simmer gently for a further 3 minutes.

5.  Serve warming lentil and vegetable soup immediately, topped with chives.

TIPS AND TRICKS
  • Spice up this quick soup recipe with some chilli, cumin or smokey paprika.
  • Save any left overs in an air tight container in the fridge and reheat for tomorrows lunch!
  • Cook once, eat twice: double the quick soup recipe batch and freeze for an extra quick and easy dinner.
  • Like your soup smooth and creamy…especially so little ones will eat it? Just blend before serving.
  • Oh an don’t forget to combat dry lips and use Lip Nourish daily to soothe redness and protect against cooling, drying weather!
Puree Soup to hide veggies for any fussy eaters!

Puree Soup to hide veggies for any fussy eaters!

Beauty benefits of vanilla beauty food vanilla luk beautifood

beauty food vanilla

beauty food for glowing skin | vanilla

Beauty benefits of vanilla beauty food vanilla luk beautifood

Vanilla beans with their soft floral aroma, are picked from the vines of vanilla orchids. Contained in the dark brown vanilla bean pod are tiny little black seeds which can be scraped out and mixed into recipes to enhance both flavour and nutrients!

FOOD ACTIVES:

Antioxidants including vanillin, niacin, riboflavin, potassium, copper, magnesium, manganese and iron.

BEAUTY BENEFITS:

Vanillin (not to be confused with the synthetic man made version used in processed food industry), found in beauty food vanilla is a fabulous antioxidant which wards off damaging free radicals. It helps to protect your skin from the sun, guarding against UV rays which can lead to the formation of sun spots and wrinkles.  Anti-inflammatory vanilloids also help your complexion by working to reduce redness and puffiness while riboflavin enhances metabolic processes within the body.  This helps both the production and division of skin cells to keep you looking youthful and radiant. Beauty food vanilla also encourages a boost in both endorphins and your mood by working to reduce anxiety.

COOK:

Try poaching fruit with gorgeous beauty food vanilla beans and water or mixing with soaked chia seeds– it will add a gorgeous taste to your yummy treat!

TIP:

Vanilla beans can be used whole or the seeds can be collected from the inside. When using the seeds, start by splitting the side of the bean using a knife. Then scrape the inside, collecting tiny little seeds which can then be mixed into your recipe.

Find more out about what’s in your beauty products here. You can also try a smooth, nourishing Vanilla and Cinnamon Lip Nourish to keep your lips looking radiant!

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PRINT TO KEEP HANDY

PRINT this gorgeous 10x15cm beautifood skin food card to keep beauty inspiration at finger tips reach in your kitchen

Step 1. Simply click on the  skin food image .

Step 2. Then right click and choose †˜Save image as’ where it will be a JPEG in whichever folder you choose.

Step 3. Open the saved image and print on a postcard size (6†x4†/10cmx15cm) photo paper.

Step 4. Send to printer for your gorgeous skin food card!

Step 5. Display on your fridge file in a A-Z card box in your kitchen.

be delicious.... inside and out

Stress and your skin

Improve Your 3 Top Skin Concerns naturally

If you are reading this, chances are you wish you could change or improve something about your skin. Whether it’s the occasional breakout, crows feet, pigmentation or sun damage – it’s unlikely that there are any women out there who feel like they have the perfect complexion. But having healthy, naturally glowing skin is not out of reach.

Find out here what is causing your most common skin concerns and how to improve them the natural way. 

1. Fine Lines & Wrinkles

wrinkles | creases | sagging

Wrinkles are creases or folds in the skin that increase over time,  predominately as a result of the natural ageing process but also  through free radical damage from things such as smoking,  pollution and sun exposure. Free radical damages decrease the skin’s elasticity resulting in sagging and wrinkles.

To decrease the appearance of wrinkles and prevent new ones from forming, the most important (and obvious) step to take is to protect your skin from the sun and stay hydrated. Second to that is to eat whole, clean foods – those that are free of additives and are rich in healthy fats, fibre and beauty nutrients.  And it goes without say that eating a diet rich in antioxidants will fight those free radicals that cause collagen and elastin fibres in the skin to break down.

5 Favourite antioxidant rich foods:

1. Blueberries

2. Papaya

3. Green Tea

4. Leafy green vegetables

5. Tomatoes

Kale

2. Pigmentation

Dark spots | light spots | uneven skin tone | dull skin | sun spots

Thought wrinkles were your skin’s worst enemy when it comes to ageing? Studies have shown that discolouration and pigmentation of the skin can visually add up to 12 years to your perceived age! And yes you guessed it, pigmentation is predominately caused by UV exposure as this increases the melanin (what gives our skin colour) production in our body. The two most common types of pigmentation are:

Hyper-pigmentation: where the melanin production is elevated leading to brown or tan spots on the skin.

Hypo-pigmentation: where the melanin production is lowered and patches of lighter skin appear.

To help fade imperfections, improve skin tone and brighten dull skin, Vitamin C is your best weapon. Vitamin C can accelerate the skin’s cell turnover mechanism, breaking up dark spots and dull skin tone as a result. It also helps to prevent new dark spots from appearing by fighting the formation of concentrated melanin patches (dark spots).

5 Favourite Vitamin C rich foods:

1. Citrus – Lemons, limes and oranges

2. Camu Camu

3. Capsicum

4. Broccoli

5. Berries

Raspberries

3. Acne

white heads | blackheads | hormonal breakouts | adult acne

There are countless reasons why people, of all ages get acne. Although acne occurs predominately in adolescence, about 20% of all cases occur in adults (and mostly in women!).

Basically pimples occur when the skin’s oil glands (sebaceous glands) clog the pores or openings for hair follicles. If the openings are large, the clogs take the form of blackheads and if the openings stay small, the clogs take the form of whiteheads. The most common causes of acne and breakouts are:

Hormones: This is the most common cause of acne in adolescents as they experience an increase in hormone production. Both boys and girls during puberty produce high levels of androgens, hormones that include testosterone. Testosterone tells the body to make more sebum i.e. skin oil causing more pimples.

Bacteria:  Bacteria exists in all skin types. It grows in the pores or ‘openings’ as a result of excess sebum (skin oil) which has clogged them and can cause the follicle wall to break under the pressure of this buildup. When this happens, sebum leaks and forms more pimples.

Gut Health and diet: If you’re not getting enough nutrients or digesting food properly due to poor gut health, your skin will start to starve which can results in breakouts, dull skin and reduced skin elasticity. A diet high in sugar, processed foods and alcohol can result in low levels of good gut bacteria that help to maintain good digestion and keep our skin clear and glowing.

Sometimes the cause of acne can just be genetic and may needed to be treated by a doctor or dermatologist. However, you can greatly improve your skin’s health through applying gentle, natural skincare and makeup that is suited to your skin’s needs as well as eating a diet high in probiotics, fibre, zinc, omega 3 fatty acids and antioxidants.

5 Favourite acne fighting foods:

1. Unrefined or fermented grains for fibre and improved digestion/detoxification

2. Fermented vegetables such as sauerkraut to improve gut health

3. Bone broth for gut health

4. Sunflower seeds and other foods rich in zinc for skin health

5. Flaxseed oil and other foods/oils rich in omega 3 fatty acids to reduce inflammation

Grains

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beauty benefits of mint beauty food mint luk beautifood

beauty food mint

beauty food for glowing skin | mint

beauty benefits of mint beauty food mint luk beautifood

Beauty food mint is a fresh aromatic and lush green herb, mint was traditionally used as a medicinal herb to treat and soothe the digestive tract. Today, mint is known for a variety of benefits with its oils being added to many beauty products.

FOOD ACTIVES:

Antioxidants including vitamin C, carotene, magnesium, copper, iron, potassium, calcium.

MINT BEAUTY BENEFITS:

A member of the three A’s, mint is anti-bacterial, anti-inflammatory and full of antioxidants!  It works to cleanse your body and clear skin disorders by removing toxins from the skin.  Promoting a clear, fresh complexion, mint also works to soothe your body by reducing inflammation. Its antibacterial properties are perfect to freshen your breath whilst reducing inflammation to help keep your gums healthy.

COOK:

Fresh mint is used to liven up and add flavour bursts to Asian dressings, pretty fresh fruit vitamin waters and mocktails. Sprinkle on sweet pineapple pieces or add a surprise note to green leaf salads.

TIP:

Too much heat can turn mint bitter.  Make sure when cooking you add it at the end to ensure you keep its lovely, fresh aroma and taste.

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PRINT TO KEEP HANDY

PRINT this gorgeous 10x15cm beautifood skin food card to keep beauty inspiration at finger tips reach in your kitchen

Step 1. Simply click on the  skin food image .

Step 2. Then right click and choose †˜Save image as’ where it will be a JPEG in whichever folder you choose.

Step 3. Open the saved image and print on a postcard size (6†x4†/10cmx15cm) photo paper.

Step 4. Send to printer for your gorgeous skin food card!

Step 5. Display on your fridge file in a A-Z card box in your kitchen.

be delicious.... inside and out

Top Foods for Glowing, Healthy Skin

At Luk, we’re about educating people on the link between food and beauty. We want to show you how you can get glowing, healthy skin [sans make-up] simply from eating the right foods (or as we call them, beautyfoods!) to enhance your natural beauty.

When we talk about foods that “feed your beauty”, we’re talking about the Triple A’s: Alkalising, Anti-inflammatory and Antioxidant rich foods. These foods contain key nutrients to feed your skin and to keep it healthy, clear, hydrated, and wrinkle-free because the health of your skin cells is directly influenced by what nutrients are available to them.

When your body lacks the right amount, or the right kinds of vitamins, minerals, antioxidants, enzymes and essential fatty acids, it shows; mainly through dull, irritated, uneven and prematurely aged skin. Although lifestyle and genetics play a large part in your skin’s health, you need to look after what you’re putting in your body to get the best out of it in terms of health, happiness, energy and beauty.

Read on to find out how you can eat yourself to glowing, beautiful and healthy skin through alkalising your body, eating anti-inflammatory foods and giving yourself a daily antioxidant boost.

SLIDESHOW - 3 BEST WAYS TO GET GLOWING, HEALTHY SKIN

Alkalise Your Body

Alkalise your body for healthier skin

Smoothie image via Pinterest

Eat Anti-Inflammatory Foods

Eat anti-inflammatory foods to maintain plump, clear, healthy skin

Turmeric image via Pinterest

Give Yourself an Antioxidant Boost

Eat antioxidants rich foods to reduce free-radical damage

Bowl image via Pinterest

For a bit of help on how you can eat more of these beautifying foods, try one of our super quick, easy and tasty recipes! Like our anti-inflammatory super skin milk, alkalising go + glow smoothie or antioxidant rich pomegranate salad

Challenge yourself to incorporate more alkalising, anti-inflammatory and antioxidant rich foods into your diet for at least 30 days (roughly the life cycle of your skin) and tell us about the difference you see (and feel!) We’d love to hear about your experiences, leave a comment below, on our facebook page or send us an email!

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be delicious.... inside and out

Featured Image via Pinterest

Vanilla Cinnamon Chia Pudding Breakfast Bowl recipe clean food luk beautifood

Vanilla and Cinnamon Chia Pudding Breakfast Bowl

This nourishing chia pudding breakfast bowl will give you the best possible start to your day!  Its mix of protein, fibre and energy is exactly what your body and mind need to kick start your day and keep your skin glowing! We love how quick and easy this recipe is, leaving you with more time in your morning (and who doesn’t need that?!)

Not only will it help to provide stamina for the day ahead, chia’s high protein content will keep you feeling satisfied and help to reduce snacking.  The added vanilla to this chia pudding breakfast bowl will also help to reduce anxiety and calm the mind.

BEAUTY BOOST

Vanilla: Filled with antioxidants, vanilla helps to protect your skin from the suns damaging UV rays which can lead to the formation of sun spots and wrinkles. It also works to increase your mood by working to reduce anxiety.

Cinnamon:  Helping to maintain smooth bright skin, cinnamon works to tighten your complexion.  With super antioxidants cinnamon also guards your body, helping to neutralize free radicals and prevent damage to cells or sagging.

Chia Seeds:  High in omega 3 fatty acids, chia seeds help your skin to fight inflammatory damage.  Omega 3 fatty acids also maintain the health of your cell membranes, creating a healthy barrier to preserve moisture for soft, smooth and wrinkle free skin!

Coconut:  Coconuts decrease the ageing of cells, while working to balance PH levels and keep connective tissues hydrated.  Internal fluids are also aided through the presence of the natural electrolytes, potassium and sodium.  This helps to replenish and rehydrate the body while promoting and increasing metabolism!

Almonds: A fabulous source of wrinkle fighting antioxidants glycoside and vitamin E.  They work together to protect your body against free radicals while protecting the strength and structure of cells.  Vitamin E also maintains skin elasticity keeping your complexion smooth and youthful.

VANILLA CHIA PUDDING BREAKFAST BOWL RECIPE

1 hr – overnight wo to go. Makes 1 large bowl (2 smaller bowls).

YOU’LL NEED

½ cup milk of your choice [we recommend DIY cold pressed almond milk]

½ cup water

¼ cup chia seeds

½ inch of a vanilla bean (scraped out or use pure extra)

1 tspn ground cinnamon

1 tbspn honey

2 tbspn shredded coconut (toast for extra flavour if you like)

½ banana – sliced

Handful of almonds

HOW TO

1. Combine milk, water, chia seeds, vanilla and 1 tbspn of coconut in a bowl. Stir well until combined. Stir again after 15 mins or so to stop chia seeds from settling.

2. Cover and store in the fridge for at least an hour, or overnight.

3. Top with banana, almonds, ground cinnamon, remaining coconut and a drizzle of honey.

TIPS AND TRICKS
  • This chia pudding breakfast bowl makes a large serving for 1. You could half the chia mixture and store the rest in the fridge for breakfast the following day.
  • Alternatively you could double the chia pudding breakfast bowl ingredients and store in the fridge for an easy and quick breakfast throughout the week.
  • Try experimenting! Try out different fruit and nut toppings to suit your tastes and needs.
  • You may prefer to chop or crush your nuts for this vanilla chia pudding breakfast bowl to make chewing easier when your super busy in the morning!

Try your own Vanilla and Cinnamon Lip Nourish to feel the benefits of gorgeous vanilla while helping to nourish your lips! Feel beautiful, look beautiful and begin each day with a beautiful mind… plus a vanilla chia pudding breakfast bowl!

Nude Cinnamon Lip Nourish Lipstick
beauty benef beauty food chai spices luk beautifood

beauty food chai

beauty food for glowing skin | chai spice

beauty benef beauty food chai spices luk beautifood

Also known as Masala Chai (mixed-spice tea), chai is known for its exotic taste and nourishing benefits. A traditional chai spice mixture usually contains cinnamon, ginger, clove, cardamom, black pepper and black tea. This combination is incredibly nourishing from the inside out and is even a natural stimulant, encouraging and facilitating balanced energy production within the body.

FOOD ACTIVES:

Antioxidants including vitamin C, vitamin A, manganese, potassium, calcium, iron and threobromine.

BEAUTY BENEFITS:

Packed with antioxidants, chai spices prevent free radical damage that cause premature ageing. The gloves, ginger and cinnamon all contain strong anti-inflammatory benefits which reduce redness and puffiness in your complexion whilst soothing your digestive system. The mixture of ginger and cardamom also help to fight against colds and strengthen your immune system!

COOK

For a delicious warm drink, chai spices can be boiled with black tea and water, strained and served with warm milk.

TIP:

Adding different ratios of each can allow you to create your own personal mixture! Refined sugar or honey can be added as an optional extra.

We love the beauty benefits of chai so much, we even made a Chai Shimmer Lip Nourish  to protect and nourish your lips from the outside in!

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PRINT TO KEEP HANDY

PRINT this gorgeous 10x15cm beautifood skin food card to keep beauty inspiration at finger tips reach in your kitchen

Step 1. Simply click on the  skin food image .

Step 2. Then right click and choose †˜Save image as’ where it will be a JPEG in whichever folder you choose.

Step 3. Open the saved image and print on a postcard size (6†x4†/10cmx15cm) photo paper.

Step 4. Send to printer for your gorgeous skin food card!

Step 5. Display on your fridge file in a A-Z card box in your kitchen.

be delicious.... inside and out

beauty benefits of turmeric beauty food turmeric luk beautifood

beauty food | turmeric

beauty food for glowing skin | TURMERIC

beauty benefits of turmeric beauty food turmeric luk beautifood

Turmeric, commonly known as †˜haldi’ in India, is a spice derived from the roots of the curcuma longa plant, a rhizome belonging to the ginger family. Since times immemorial it is considered as an herbal remedy due to its anti-inflammatory and therapeutic properties. Used extensively to flavour and colour curries in Sth East Asia.

FOOD ACTIVES:

Curcumin, manganese, iron, vitamin B6, copper, potassium.

BEAUTY BENEFITS:

Curcumin is the key active in turmeric that gives it anti-inflammatory and antioxidant benefits. To sustain a bright youthful appearance, turmeric reduces redness and puffiness – especially under the eyes by working to reduce inflammation.  Its antibacterial properties help fight acne and reduce skin pigmentation to keep your skin smooth and glowing. Curcumin’s antioxidant ability also preserves strong lush hair by aiding your scalp and preventing damage to hair follicles.

COOK:

Use every day in beverages such as a tea or almond milk. Mix with brown rice or lentils, egg salad or even sautéed apples or pop into poached pears. And of course – add to curries.

TIP:

Turmeric is often used in powdered form but is now available fresh in Australia. Can be grated or used like ginger. Watch out the colour is intense!

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PRINT THIS BEAUTY FOOD BITE TO KEEP HANDY

PRINT this gorgeous 10x15cm beautifood skin food card to keep beauty inspiration at finger tips reach in your kitchen

Step 1. Simply click on the  skin food image .

Step 2. Then right click and choose †˜Save image as’ where it will be a JPEG in whichever folder you choose.

Step 3. Open the saved image and print on a postcard size (6†x4†/10cmx15cm) photo paper.

Step 4. Send to printer for your gorgeous beauty food card!

Step 5. Display on your fridge file in a A-Z card box in your kitchen.

be delicious.... inside and out