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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

Super Green Smoothie Bowl Recipe from Plant Fueled

We adore when our Luk Beautifood community shares with us their favourite recipes! We also get so excited when they feature our range of products in said recipes, like the wonderful Anna from @plant_fueled who expressed her love for the Tea Rose Lip Nourish and 100% Pure Watermelon Lip Glaze Lipstick on her blog:

“If you’d like to do something good to your lips, get your hands on one of those lipsticks! They are my absolute favourites now and I am using them daily! It’s great to have such a hydrated lip feeling!”

Here’s how to whip up Anna’s special Super Green Smoothie Breakfast Bowl:

INGREDIENTS

– 1 banana

– 1 apple

– 1/2 pear

– 1/4 avocado

– 1/2 cup oat milk

– 1 tbsp chia seeds

– 1/2 tsp moringa powder

DIRECTIONS

1. Blend all ingredients together until you get a super creamy smoothie consistency!

2. Top with your favourite fruits and berries. Enjoy!

Cindy

Will you be creating this healthy concoction natural beauties? x

superfood hot cross buns clean food luk beautifood

Superfood Hot Cross Buns + berries, apples & cacao nibs

Have you noticed how buying hot cross buns can be a mine field of preservatives, sugar and wheat?  I admit, I and my kids have a weakness for this Easter treat so I was determined to ‘make over’ the delicious humble bun without too much effort and create superfood hot cross buns!

However, I did not want to produce a gluten free rock cake, so it was important to still use a grain with gluten and yeast to obtain a light texture in this superfood hot cross bun. I swapped refined wheat flour for wholemeal spelt flour and substituted 1/4 with buckwheat flour – the one I used was a very dark organic brand hence the dark colour of my superfood hot cross buns. Tho I used yeast, I did not want to take 3+ hours to make them so I skipped a ‘second rise’ and added baking powder as a backup to ensure the buns had plenty of lift.  If you don’t have buckwheat you can use a ground nuts or 100% spelt for these superfood hot cross buns.

Traditionally buns contain sultana’s and candied peel, again I made some changes and opted to use antioxidant and vitamin rich goji berries, apples and cacao nibs. I still added some sugar to the dough and made a syrup to glaze. The quantity of sugar was far less than commercial bought buns. I also enriched the recipe with a little butter and an egg.

These superfood hot cross buns certainly tasted different to traditional Easter buns, and their texture was a little ‘shorter, not so doughy but oh they were yummy, especially toasted with lashings of butter and a drizzle of raw honey! Happy Easter!

BEAUTY FOOD BENEFITS

Apple: Quercetin fights off free radicals that attack the skin cells and damage collagen and elastin.  These 2 key skin proteins stop wrinkles and skin from ‘sagging’ preserving a youthful complexion. Their high fibre content helps your body to remove toxins and aids digestion. Blueberries or Goji Berries Bursting with antioxidants, both these berries have one of the highest antioxidant counts.  They fight wrinkle formation by neutralising free radicals to keep skin smooth, warding off a dull appearance. Cacao nibs: Naturally reduce the amount of stress hormones released – phenylethylamide is a natural mood enhancer – keeping your mind and thoughts positive! CitrusThe perfect vitamin C boost your body needs! Not only working to keep collagen strong and skin smooth, it also aids your immune system to keep you in top shape.

SUPERFOOD HOT CROSS BUNS RECIPE

2 hrs from wo to go. Makes 15

YOU’LL NEED

Superfood Hot cross buns

3 cups wholemeal spelt flour (+ extra for kneading + 1/4 cup for cross)

1 cup organic buckwheat flour (or ground nuts such as almonds or hazelnuts)

1/2 cup goji or blue berries

1/2 cup dried apple, diced (sulphur free)

1/4 cup organic cacao nibs or dark chocolate diced (>70% Cacoa)

2 sachets dried yeast

3 tspn ground cinnamon

1 teaspoon baking powder

1/2 cup rapadura sugar

rind of 1 lemon and/or 1 orange, finely grated

1 cup milk

100g butter

1 egg

Glaze

3 tblspns rapadura sugar

juice of half a lemon

1 cinnamon quill

3/4 cup water

1/2 tspn cinnamon (or 1 egg to wash buns before baking if you don’t want to sugar glaze the buns)

METHOD

1. In a large bowl, combine  spelt & buckwheat flours, apple, berries, yeast, baking powder, cinnamon, cacao nibs or dark chocolate, lemon and/or orange rind and  sugar. Mix together thoroughly and make a well in the center.

2. Combine milk and butter in a small saucepan over low heat (or 1.5 minutes in m/w on high), stir to ensure butter melts. Mixture should be warm (not too hot ie keep below 40C so you don’t kill the yeast). Whisk egg with butter and milk mixture and add to flour mix, stirring / ‘slice through’ to form a soft dough.

3. Turn onto a lightly floured surface and knead until smooth and elastic (10 minutes).  You may need to add up to 1/2 cup more of spelt flour depending on its protein content (the stronger / higher the level, the more liquid it will need).

4. Now lets cheat! Rather than letting the dough rise in the bowl…..

5.  Divide dough into 15 even pieces and knead each into a smooth ball. Place balls on a baking tray lined with baking paper, (3 x 5) making sure each ball is roughly 1cm apart. Cover and stand until doubled in size (30-40 minutes) in a warm place. I used the oven turned onto 50C with the door open. I also cover with glad wrap to keep the moisture in by making a tent with tooth pics. I should have used a damp cloth to ensure I was not exposing the dough to plastic but I was focused on making sure the yeast was in a warm, damp environment to rise properly!

6. Preheat oven to 220 degrees.

7. If you are not using a sugar glaze to finish off when baked then whisk the egg with a little water or milk and brush the buns carefully (ie not rough or you will knock the air out)

8. Mix remaining 1/4 cup flour and 1/3 cup water in a bowl, whisking to create a smooth paste. Adjust if too thick or thin – it needs to remain in place when piped. Spoon into a piping bag and pipe a cross onto each bun. (pipe the length of each row then cross over)

9. Bake for 10 minutes. Reduce oven to 200 degrees and bake until golden (8-10 minutes).

10. Whilst baking make the glaze. In a small saucepan, combine the sugar, water and lemon juice. Stir over medium to high heat until sugar dissolves. Add cinnamon quill and reduce heat to medium, bringing to a simmer. Cook for 10 minutes or so until the water is evaporated off and sticky syrup results. Remove cinnamon quill, add cinnamon powder. Brush thickly over your  hot cross buns and transfer to a wire rack to cool. Note you only use a tablespoon or so of the syrup.

TIPS AND TRICKS

Follow these pics for a step by step guide…

Collect and prepare your ingredients!

Collect and prepare your ingredients!

In a large bowl, combine  spelt & buckwheat flours, apple, berries, yeast, baking powder, cinnamon, cacao nibs or dark chocolate, lemon and orange rind, baking powder and  sugar. Mix and make  a well in the center.

In a large bowl, combine spelt & buckwheat flours, apple, berries, yeast, baking powder, cinnamon, cacao nibs or dark chocolate, lemon and orange rind and sugar. Mix and make a well in the center.

Combine milk and butter in a small saucepan over low heat (or 1.5 minutes in m/w on high), stir to ensure butter melts. Whisk in egg and add to flour mix, stirring to form a soft dough.

Combine milk and butter in a small saucepan over low heat (or 1.5 minutes in m/w on high), stir to ensure butter melts. Whisk in egg and add to flour mix, stirring to form a soft dough.

Turn onto a lightly floured surface and knead until smooth and elastic (10 minutes).  You may need to add up to 1/2 cup more of spelt flour depending on its strength.

Turn onto a lightly floured surface and knead until smooth and elastic (10 minutes). You may need to add up to 1/2 cup more of spelt flour depending on its strength.

Divide dough into 15 even pieces and knead each into a smooth ball. Place balls on a baking tray lined with baking paper, making sure each ball is roughly 1cm apart. Cover and stand until doubled in size (30-40 minutes) in a warm place. I use the oven turned onto 50C with the door open. I also cover with glad wrap to keep the moisture in by making a tent with tooth pics.

Divide dough into 15 even pieces and knead each into a smooth ball. Place balls on a baking tray lined with baking paper, making sure each ball is roughly 1cm apart. Cover and stand until doubled in size (30-40 minutes) in a warm place. I use the oven turned onto 50C with the door open. I also cover with glad wrap to keep the moisture in by making a tent with tooth pics.

 If you are not using a sugar glaze to finish off when baked then whisk the egg with a little water or milk and brush the buns carefully (ie not rough or you will knock the air out)

If you are not using a sugar glaze to finish off when baked then whisk the egg with a little water or milk and brush the buns carefully (ie not rough or you will knock the air out)

Mix remaining 1/4 cup flour and 1/3 cup water in a bowl, whisking to create a smooth paste.  Spoon into a piping bag and pipe a cross onto each bun.

Mix  1/4 cup flour and 1/3 cup water in a bowl, whisking to create a smooth paste. Spoon into a piping bag and pipe a cross onto each bun.

 

Bake for 10 minutes. Reduce oven to 200 degrees and bake until golden (8-10 minutes).

Bake for 10 minutes. Reduce oven to 200 degrees and bake until golden (8-10 minutes).

 

Whilst baking, make the glaze. In a small saucepan, combine the  sugar, water and lemon juice. Stir over medium to high heat until sugar dissolves. Add cinnamon quill and reduce heat to medium, bringing to a simmer. Cook for 10 minutes or so until the water is evaporated off and sticky syrup results. Remove cinnamon quill, add cinnamon powder. Brush thickly over your  hot cross buns and transfer to a wire rack to cool.

Whilst baking, in a small saucepan, combine the sugar, water and lemon juice to make a syrup. Brush thickly over your  cooked superfood hot cross buns and transfer to a wire rack to cool. ENJOY!

 

apple pie recipe clean food luk beautifood

Apple Pie with wholemeal shortcrust pastry

 Who does not love a wholesome apple pie and especially when you find out apples are a delicious skin food.

My family scream with joy when I mention apple pie, it is something about the ritual of baking and pouring custard over a steaming slice that gets them every time. Most of us dismiss making an apple pie and opt for a pre-made one instead. I’d like to challenge this notion knowing you can a) control your ingredients – ie less sugar and more fibre for clearer skin and b) forgot about being neat and go for rustic look with the pastry!

I have given Stephanie Alexander’s shortcrust apple pie pastry a little makeover, though I still use wheat flour I have swapped refined white flour for organic wholemeal flour.  I also don’t add any ‘wrinkle forming’ sugar to the pastry or filling. The apple pie pastry uses a lot of butter which gives it its melt-in-the mouth ‘crispness’ rather than the ‘shortness’ of sweet pastry.  The pastry  is perfect for both sweet and savoury pies and tarts.

BEAUTY BENEFITS

We all know an apple a day keeps the doctor away… who knew they ward off wrinkles too! Apples are packed with nutrients including antioxidants, fibre, potassium, manganese and vitamin B6. These nutrients work together to help protect your skin from fine lines forming and discourage sagging (oh no) skin.  With a high flavonoid content, apples contain the antioxidant quercetin which fights free radicals.  These free radicals can attack collagen and elastin which create your skins structure. By destroying these free radicals, your complexion will stay smooth and tight, maintaining a more youthful appearance.   Vitamin C helps in the production of collagen, allowing damaged skin cells to be restored and your complexion smooth and luminous. Soluble fibre in the apples and insoluble fibre in the pastry can enhance your complexion by absorbing and removing toxins from your body and improving nutrient absorption.

APPLE PIE RECIPE

This apple pie shortcrust pastry is really easy to make, the quantity is generous for a 24cm dish – top & bottom. It’s best to ‘blind’ bake it for 10 mins to form a seal before the filling is added, this will keep the pastry crisp and easy to serve.

YOU’LL NEED

2 cups organic wholemeal flour

180g butter – from fridge – ideally taken our 30 mins before you start

5 tbsp chilled water

10 green apples – peeled, quarterd, cored and sliced

1/2 cup water

3 cloves and/or cinnamon stick – optional

egg to glaze pastry top

cinnamon and sugar to sprinkle

HOW TO

Shortcrust Pastry

1.  On your bench top pour the flour into a pile. Chop the butter into small cubes and toss lightly in the flour.

2. Very lightly rub some of the butter in to the flour.

3. Make a well in the middle of the flour. Add water.

4. With a pastry scraper, work the butter into the flour to form a very rough heap of buttery lumps of dough.  Using the heal of your hand, quickly smear the pastry away form you across the bench top. It will combine lightly.

5. Gather together, form into 2 balls, flatten into discs, sprinkle with flour, wrap in glad wrap and pop in fridge for 20 minutes to relax and for the butter to firm up again.

6. Turn oven to 200C.

7. When required roll our one pastry disc into a circle and line 24 – 26cm ceramic dish or metal pie/flan. Leave a lot of over hang so it can shrink back during baking.

8.  Line pastry with a piece of non toxic baking paper, pop on some dried beans or what ever you use to blind bake.

9. Bake for 10 mins. Remove from oven. Remove paper and beans. If you are keen, pop back in for another 5 mins. Set aside to cool enough to be able to handle attaching the lid.)

10. Roll out 2nd disk making sure you have plenty of flour underneath to stop the pastry from sticking.

 Apple Pie Filling

1. Pop apples, water and (spices) into saucepan with lid on to cook.  Once boiling, turn to simmer and keep lid on til apples start to soften.

2. Remove lid to evaporate off the water. The apples will take from 15-30mins to cook depending on how much structure or mush you like. If you added spices remove half way through to they are not overpowering.

3. Set aside cooked apples to cool.

To Assemble

1. Into the cooled pastry shell, add the pie filling, smooth out.

2. Place over rolled out pastry. Gather up the over hang and pinch pastry in. Use 2 fingers in your left hand and push your thumb into the gap to make the pretty (rustic) pattern. Don’t worry if it looks messy or pieces drop off. See pic below.

3. ‘Wash’ pastry surface with a beaten egg and generously sprinkle over sugar and cinnamon mix.

4. Use your fork to add several sets of wholes to release the steam whilst baking.

5. Bake at 200C til pastry is golden brown. Approx 20 mins.

Serve warm or cold.

Mixing ingredients to make the pastry.

The pastry is simply 2 cups wholemeal flour, 180g butter (ie lots) and 5 tblspn cold water. The butter is smeared in with the palm of your hand….none of that time consuming rub in til resembles fine breadcrumbs stuff.

The pastry comes together very easily.

The apple pie pastry comes together very easily.

Apples left to create a warm tender mixture.

Apples are cooked with a little water for about 20 mins before left to cool. No sugar is added and you can spice it up with cinnamon or cloves.

Apple Pie

I love this rustic look because it means no fiddling with the pastry. That means less time in the kitchen.

beautifood stripe
be delicious.... inside and out

 

 

beauty benefits of apples beauty food apples luk beautifood

beauty food | apples

BEAUTY FOOD FOR GLOWING SKIN ~ APPLES
beauty benefits of apples beauty food apples luk beautifood

We all know an apple a day keeps the doctor away†¦ who knew they ward off wrinkles too! With over 7000 varieties your beauty pantry has never looked better!

FOOD ACTIVES:

Antioxidants including vitamin C and quercetin, dietary fibre, potassium, manganese and vitamin B6

BEAUTY BENEFITS:

Bet you did not know apples help to protect your skin from the suns UVB rays to keep it smooth! Packed with flavonoids, quercetin fights off free radicals that attack the skin cells and damage collagen and elastin, 2 key skin proteins which stop wrinkles and saggy looking skin. And the Vitamin C present helps your skin make collagen too. Biting into an apple stimulates your mouth to increase saliva  helping to reduce tooth decay and keep your smile bright while fibre aids your digestive system to remove toxins and improve nutrient absorption for vitality and glowing skin.

COOK:

Great for a quick snack, they can also be juiced for a wrinkle fighting treatment! In winter you can’t go past apple pie or crumble.

TIP:

Apples are among one of the highest fruits to be sprayed with pesticides. To reduce the chance of extra toxins in the body, purchase organic apples or wash before eating as the skin contains most beauty nutrients.

dividers R1-beautifood middle yellow

PRINT YOUR APPLE BEAUTY FOOD BITE

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

purple-passion

PURPLE PASSION JUICE | a perfect start

[Recipe] Makes 2-4 |   10mins wo-to-go (inc cleaning up!)

If you find it really hard to get your daily dose of nutrient rich vegetables then drinking juice is a fab-U-lous way. And, if you have the time to ‘shop fresh’ regularly and/or have the space to store your goodies in the fridge then DYI, Alternatively drop by your local juice bar for a ‘made-on-the-spot’. Like anything,  you need to get into the habit or you won’t commit. Before kids we use to juice every morning after our early morning walk (!)…..now it is just a weekend treat, but I am hoping that will change as the kids get older.

BEAUTY BOOST: Beetroot’s deep red colour is thanks to its high level of anthocyanins – potent antioxidants that fight inflammation – a natural process that results in a red, puffy complexion.They do it by neutralising enzymes that destroy connective tissue and by repairing proteins in blood vessel walls. The orange colour in carrots is what makes it a wrinkle-fighting food as the carotenoid antioxidants protect against free radicals that damage the proteins & lipids in our skin cells. Apples contain the antioxidant group flavonoids, in particular  quercetin battles free radicals to prevent them from damaging your skin. Celery is rich in silica, a mineral that is important to skin’s tone & firmess. The juice is a good source of Vitamin C, another nutrient known to give you a ‘natural facelift’ by working with collegen – your skins natural scaffolding, it also contains fibre, essential for the removal of waste and toxins from your body + water to hydrate and plump your cells resulting in clearer, smoother, glowing skin.

 

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