Posts

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

Beauty Benefits of watermelon beauty food watermelon luk beautifood

beauty benefits of watermelon

beauty food watermelon

Watermelons are known for their vibrant green skin and lush pinky red flesh.  They grow on vines and are native to Africa, thriving in tropical locations.

FOOD ACTIVES:

Antioxidants such as beta carotene, lycopene, vitamin C and vitamin A, vitamin B6, thiamin, citrulline, copper, magnesium and potassium.

BEAUTY BENEFITS OF WATERMELON:

Watermelon is high in citrulline which is converted to the amino acid, arginine in your body.  Arginine soothes your muscles while increasing blood flow which is fabulous for promoting hair growth as it ensures a healthy scalp and encourages circulation of blood and nutrients. Watermelons are also alkaline foods which balance the acidity levels in your body.  They are rich in vitamin A, vitamin C, and lycopene all of which help to protect your skin and body from free radical damage, leaving your skin feeling fresh and revitalized.

COOK:

Watermelon has a high water content of 92% which makes it a great snack and helps to keep you hydrated. Watermelon rind and seeds can also be eaten, they’re high in iron and zinc, but compared to the flesh they don’t have a very appealing taste!

TIP:

Don’t forget to allow your watermelons ripen! The highest concentration of lycopene and beta carotene is found in a ripe watermelon, when it turns to a more redish colour.  A ripe watermelon is heavy, and slightly dulled when compared to it’s shiny unripe skin.

dividers R1-beautifood middle yellow

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 watermelon beauty food watermelon luk beautifood
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.
Beauty Benefits of Cashews beauty food cashews luk beautifood

beauty benefits of cashews

beauty food cashews

Cashews come from a fruit known as a cashew apple which is a tropical plant native to Brazil called a cashew tree.

FOOD ACTIVES:

Riboflavin, zeaxanthin, Vitamin E, copper, phosphorus, manganese, magnesium, selenium and zinc.

BEAUTY BENEFITS OF CASHEWS:

Cashews contain are powerful combination of selenium and vitamin E. Selenium works to boost hair growth and maintain a healthy scalp which in turn stops dandruff, whilst Vitamin E provides antioxidant protection for your hair and creating a natural shine. Cashews are also high in magnesium which helps to relax the body and mind. It is also vital for healthy bones and teeth.

COOK:

As a popular snacking food both raw, salted or roasted, cashews can also be ground to make pastes, help to thicken stews and used as a base for desserts. Add it to salads, stir fry’s or even make your own nut butter.

TIP:

Mix cashews in some oil, sprinkle on some spices such as cumin and salt and roast at around 150 degrees for half an hour. These are perfect for nibbles when entertaining.

dividers R1-beautifood middle yellow

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 Cashews beauty food cashews luk beautifood
The vitality SHow glow skin food cindy luken

lük beautifood at the Vitality Show

On Friday the 10th of October, lük beautifood will be taking the stage for the first time at the Sydney Vitality Show. 

The Vitality Show is the ultimate event in Australia to empower women through health, wellness and beauty.

Running from the 10-12th of October at the Royal Hall of Industries + Hordern Pavilion, the Vitality Show is the perfect excuse for a day out with your best girlfriends to explore, relax, learn, be pampered and have fun! Because Vitality understands that as women when we feel great, we look great and vice versa.

You can get moving in the fitness and yoga zone, be inspired at the empowerment stage, relax in the treatment zone and nourish your body from the inside out with lük at the cooking and nutrition stage!

Not only will you receive an exclusive goodie bag and samples of our famous go + glow green smoothie and super skin milk but you will learn the secrets of eating for clear skin and a healthy glow.

From 14.20-14.50pm, natural makeup formulator and founder of lük beautifood, Cindy Luken will help you discover the beauty in food. She will take you through the specific nutrients in fresh food that work at a cellular level to nourish your skin and show you how you can get your daily dose of beauty foods with handouts, demonstrations, recipes and samples.

We hope to see you there!

xx

Here is a quick interview with Cindy after her talk: https://www.youtube.com/watch?v=2gjjq8aVjAk

be delicious.... inside and out

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

Beauty Benefits of watermelon beauty food watermelon luk beautifood

beauty benefits of watermelon

beauty food watermelon

Watermelons are known for their vibrant green skin and lush pinky red flesh.  They grow on vines and are native to Africa, thriving in tropical locations.

FOOD ACTIVES:

Antioxidants such as beta carotene, lycopene, vitamin C and vitamin A, vitamin B6, thiamin, citrulline, copper, magnesium and potassium.

BEAUTY BENEFITS OF WATERMELON:

Watermelon is high in citrulline which is converted to the amino acid, arginine in your body.  Arginine soothes your muscles while increasing blood flow which is fabulous for promoting hair growth as it ensures a healthy scalp and encourages circulation of blood and nutrients. Watermelons are also alkaline foods which balance the acidity levels in your body.  They are rich in vitamin A, vitamin C, and lycopene all of which help to protect your skin and body from free radical damage, leaving your skin feeling fresh and revitalized.

COOK:

Watermelon has a high water content of 92% which makes it a great snack and helps to keep you hydrated. Watermelon rind and seeds can also be eaten, they’re high in iron and zinc, but compared to the flesh they don’t have a very appealing taste!

TIP:

Don’t forget to allow your watermelons ripen! The highest concentration of lycopene and beta carotene is found in a ripe watermelon, when it turns to a more redish colour.  A ripe watermelon is heavy, and slightly dulled when compared to it’s shiny unripe skin.

dividers R1-beautifood middle yellow

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 watermelon beauty food watermelon luk beautifood
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.
Beauty Benefits of Cashews beauty food cashews luk beautifood

beauty benefits of cashews

beauty food cashews

Cashews come from a fruit known as a cashew apple which is a tropical plant native to Brazil called a cashew tree.

FOOD ACTIVES:

Riboflavin, zeaxanthin, Vitamin E, copper, phosphorus, manganese, magnesium, selenium and zinc.

BEAUTY BENEFITS OF CASHEWS:

Cashews contain are powerful combination of selenium and vitamin E. Selenium works to boost hair growth and maintain a healthy scalp which in turn stops dandruff, whilst Vitamin E provides antioxidant protection for your hair and creating a natural shine. Cashews are also high in magnesium which helps to relax the body and mind. It is also vital for healthy bones and teeth.

COOK:

As a popular snacking food both raw, salted or roasted, cashews can also be ground to make pastes, help to thicken stews and used as a base for desserts. Add it to salads, stir fry’s or even make your own nut butter.

TIP:

Mix cashews in some oil, sprinkle on some spices such as cumin and salt and roast at around 150 degrees for half an hour. These are perfect for nibbles when entertaining.

dividers R1-beautifood middle yellow

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 Cashews beauty food cashews luk beautifood
The vitality SHow glow skin food cindy luken

lük beautifood at the Vitality Show

On Friday the 10th of October, lük beautifood will be taking the stage for the first time at the Sydney Vitality Show. 

The Vitality Show is the ultimate event in Australia to empower women through health, wellness and beauty.

Running from the 10-12th of October at the Royal Hall of Industries + Hordern Pavilion, the Vitality Show is the perfect excuse for a day out with your best girlfriends to explore, relax, learn, be pampered and have fun! Because Vitality understands that as women when we feel great, we look great and vice versa.

You can get moving in the fitness and yoga zone, be inspired at the empowerment stage, relax in the treatment zone and nourish your body from the inside out with lük at the cooking and nutrition stage!

Not only will you receive an exclusive goodie bag and samples of our famous go + glow green smoothie and super skin milk but you will learn the secrets of eating for clear skin and a healthy glow.

From 14.20-14.50pm, natural makeup formulator and founder of lük beautifood, Cindy Luken will help you discover the beauty in food. She will take you through the specific nutrients in fresh food that work at a cellular level to nourish your skin and show you how you can get your daily dose of beauty foods with handouts, demonstrations, recipes and samples.

We hope to see you there!

xx

Here is a quick interview with Cindy after her talk: https://www.youtube.com/watch?v=2gjjq8aVjAk

be delicious.... inside and out

How to stop sugar cravings clean food luk beautifood

How to Stop Sugar Cravings for Clear Skin

We know that the less sugar we eat, the less we’ll crave…but why is it so hard for to get to that point in the first place?

Although eating foods high in sugar and simple carbohydrates such as biscuits and cakes can leave your taste buds satisfied and give a short term ‘buzz’… they cause a drop in blood sugar levels which leaves your body craving more to restore those levels.

The problem doesn’t arise when treating ourselves every now and again; the issue is when we over consume these sweet treats, most of the time without even knowing it.  This is easy to do in today’s society as sugar is added to many processed foods, even ones we might consider to be healthy, such as yoghurt, breads and juices. In this post we’ll show you how to help you curb your sweet tooth in the instant they hit and quit sugar cravings for good not only for your health but for your skin.

Here is just a few ways over consumption of sugar can impact your complexion:

DAMAGING EFFECTS OF SUGAR AND YOUR SKIN
  • Fine Lines and Wrinkles: When an excess intake of sugar and simple carbohydrates (like white bread, baked goods etc) are consumed advanced glycation end products are produced.  Collagen and elastin in our skin are targeted by AGEs (the name suits right?!) damaging their strength and elasticity and bringing on wrinkles.
  • Redness and Puffiness: AGEs destroy antioxidants which protect us against free radicals and help to fight inflammation. This makes our skin more susceptible to damage from both inflammation and from the sun’s UV rays.  Along with the quick changes sugar can cause to your blood sugar levels this combination causes havoc for your appearance, increasing redness and puffiness within your complexion.
  • Acne: Excess sugar signals your hormones to make your skin glands work in overdrive.  This creates blocked pores and oily skin.  Along with increased inflammation the perfect environment for pimples is created and breakouts begin to occur!

But it’s not all bad news!  With some simple changes we can prep our body to sustain a radiate, youthful glow for more of our… not so youthful years.

QUICK FIXES FOR SUGAR CRAVINGS

#1 Brush your teeth! The taste of chocolate and toothpaste does not mix.

#2 Have an herbal tea with spices like cinnamon, cloves and cardamom as this will not only quench thirst but also reduce that need for a sweet taste in your mouth.

#3 Have a go-to mantra you tell yourself when sugar cravings hit that you KNOW will work. Our fav is “You can make excuses or you can make it happen”

#4 Chew a piece of gum, not only will it keep your mouth busy but again reduce that need for a sweet taste.

MAKE THE CHANGE

1.  Prepare yourself a standby snack! If you’re reaching for a sweet treat or afternoon pick-me-up make sure you have a substitute on hand so the decision is a no-brainer. Having a small container of trail mix or activated nuts in your handbag is a great go-to or for something a little more exciting try one of our super easy snack ideas.

2. Here’s for the chocoholics – If you consider yourself to be a chocoholic and you feel you couldn’t possibly go a day without it… now is the time to listen! Buying chocolate rich in cocoa (>70%) will not only reduce your sugar intake it will also boost your antioxidant intake when compared to ‘normal’ or milk chocolate.  A square or two is all you will need to fight sugar cravings, especially if it’s a rich dark chocolate. If you find yourself going back for more, your body may just be hungry or thirsty! Cold pressed almond milk is a great option, as it will not only satisfy hunger and quench thirst, but you can add beautiful spices like cinnamon or cloves to create a decadent sugar-free treat.

3. Distraction may be the key. Sugar cravings generally only last a small amount time and are often born out of boredom. If you feel a sugar craving coming on take it as a sign to involve yourself in something more intently for the next 10-20 minutes. Whether it’s going for a walk, browsing your fav blog, having a chat or making a herbal tea, find something that is enjoyable and works for you.

4.  Eat regularly! It is much harder to fight those sugar cravings when we’re hungry as well. After not having eaten for a while your blood sugar levels begin to drop. Which causes your brain to search for something that will provide a quick fix to boost your blood sugar levels. Eating regularly will help to avoid these situations, enabling you to keep your sugar cravings at bay.

5.  Eat fresh, wholefoods… Make sure you are providing your body with enough protein, fats and complex carbohydrates. Foods high in protein such as fish, lentils or eggs and carbohydrates such as brown rice will keep you fuller for longer and allow a slow release of natural sugars ensuring your blood sugar levels do not dip.  Eating unprocessed produce also makes it easier to steer clear of sneaky added sugars which can be hidden in the nutritional information panel on the back! Beat your sugar cravings while nourishing your skin!

If you are purchasing a packaged food, look out for sugar in disguise that can come under these names: corn syrup, dextrin, maltodextrin, fruit juice concentrate, high fructose corn syrup, fructose, galactose, glucose, hydrogenated starch, mannitol, honey, molasses, sorbitol, sucrose, and xylitol.

So there we have it, excess consumption of sugar is not only bad for your body it’s also terrible for your skin! Remember to consume sugar in moderation. It is recomended to consume no more than 6 teaspoons of sugar per day, which is around 26g.  Checking nutritional information panels of foods is important to ensure you are within this acceptable amount.

 

How to stop sugar cravings clean food luk beautifood

 

DIY Beauty Recipes for Glowing skin

Transform your skin in 3 ingredients or less.

Naturally nourish and feed your skin from the outside in with these simple, DIY beauty recipes for an effortless natural GLOWA glow that comes from radiant, clear skin combined the happiness that comes from a little relaxation and pampering, is just one of our ingredients in the luk recipe to being a natural beauty.

Your skin is your largest organ and absorbs 60% of what you put on it.  The amazing team at the Environmental Working Group have research supporting that the average woman uses 12 personal care products per day, containing about 168 ingredients…that’s a lot of potentially toxic stuff  being absorbed by your body. But there is a healthier (and less expensive!) alternative – nature offers complex and powerful ingredients whose benefits cannot be replicated in the laboratory and just like the food you eat, they need to be clean, whole and unprocessed to  work effectively.

Many of your everyday pantry basics pack serious glow power, mix a few together and you’ve made yourself a little DIY skin luxe – with no toxic chemicals, busy car parks, or massive price tags.

Here are 7 of our easiest, most effective DIY beauty recipes using the beauty foods we know you’ve always got on hand. Grab a cup of herbal tea and your bestie and make your bathroom into a mini spa getaway and nourish your body and soul.

dividers R1-rough thin grey1. GREEN TEA TONER – all skin types

Green tea is a great anti-inflammatory while aloe vera juice is incredibly soothing to irritated skin. If you are prone to breakouts and/or oily skin green tea and lemon also have antibacterial properties to help calm, soothe and reduce excess oil.

How to |
  1. Brew a fresh pot of [preferably organic, loose leaf] green tea or use matcha (green tea powder)
  2. Strain and pour into a cup and wait to cool
  3. Add a small squeeze of fresh lemon juice and 2 tablespoons of aloe vera juice and stir
  4. Place the mixture in the fridge to cool and transfer into a small spray bottle [doesn’t have to be fancy, a plastic one from the discount store will do!]
  5. Spray on face to face, being careful to avoid eyes and any broken skin.

matcha powder - powdered green tea

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2. MILK AND HONEY CLEANSING MASK  – all skin types

Ground oats [or oatmeal] provide gentle exfoliation and are extremely cleansing, healing and softening to the skin. They are also full of Vitamin B to regenerate skin cells for a fresh faced complexion, while milk’s [as well as yoghurt and buttermilk] natural lactic acid helps remove dead skin cells and its inherent fat content (4%) soothes dry, irritated skin.

How to |
  1. Soak 1/2 a cup of oatmeal in milk overnight (use skim milk for oily skin and full fat for dry)
  2. Add a teaspoon of organic raw honey to the mix
  3. Stir well
  4. Gently massage the paste onto your skin using circular movements to gentle exfoliate then leave for 10-20minutes
  5. Wet a face towel with warm water and use to gently remove the cleanser
  6. Rinse your face with cool water to close the pores and pat dry
Tips:
  • You can add some essential oils such as lavender to make it more fragrant
  • You can also substitute milk for yoghurt

beauty food oats

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3. SKIN LIGHTENING TREATMENT
– for mature, sun damaged or acne prone skin

Apple cider vinegar helps to inhibit the production of melanin, the pigment in the skin that creates dark spots and helps them to appear lighter over time. It’s also a great natural option for those who suffer from breaks outs as it is a natural source of Alpha Hydroxy Acids [a mild acid used in many face creams] which helps to remove dead skin cells and balance the PH levels of the skin. Lemons are also a fantastic natural skin lightener as they are packed full of  antioxidants which are proven to reduce the amount of melanin that is produced when applied to your skin and used regularly. Apple cider vinegar can trigger irritation for those with sensitive skin so we recommend doing a patch test first.

How to |
  1. Combine 1 tablespoon of organic apple cider vinegar (with the mother) with a squeeze of fresh lemon juice
  2. Stir well
  3. Dab onto areas of pigmentation, age spots or acne scars before bed and rinse in the morning
Tips:
  • Patch test first to ensure you do not react with the apple cider vinegar
  • Obviously lemon can sting so avoid any areas of the skin that maybe broken, scabbed or raw

beauty food lemon

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4. ANTIOXIDANT REPAIR MASK
– for mature, dull or dry skin

Pomegranate is packed full of rich antioxidants which protect collagen thereby slowing 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.

How to |
  1. Combine 2 tablespoons of organic unflavoured yoghurt with 1 teaspoon of runny honey
  2. Add 1 teaspoon of home made or store bought pomegranate juice and stir well
  3. TIP: for extra moisturising benefits add 2-3 drips of rosehip oil
  4. Stir well
  5. Apply to face and leave for 10-20 minutes
  6. Rinse face with warm water and pat dry.

skin food pomegranate

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5. OIL CLEANSER  – all skin types

Sweet almond oil not only intensely nourishes the skin, but acts as an extremely gentle and effective makeup remover- even for stubborn eye make up! Combine with the moisturising properties of jojoba oil and honey this is the perfect, quick and easy cleanser

How to |
  1. Combine 3 drops of sweet almond oil with 3 drops of jojoba oil and add ½ teaspoon of runny honey
  2. Mix well
  3. Massage on to damp face
  4. Remove with a warm, wet cloth and pat dry

skin food almonds

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6. CITRUS BODY SCRUB  – all skin types

Mandarins are rich vitamin C to keep skin smooth and plump plus they smell just fabulous when combined with antioxidants rich cinnamon. You can use oranges instead of Mandarins.

How to |
  1. Combine ½ a cup of panela or brown sugar with roughly 2 tablespoons of chosen oil (we used olive oil)
  2. Squeeze the juice of mandarin into mixture and stir
  3. Finely grate some zest off the mandarin – add as desired
  4. Stir in a pinch of cinnamon
  5. Check consistency: you want the sugar to be ‘wet’ but not too sloppy & check the aroma is zingy, sweet and uplifting. YUM
  6. Pour into a container** to keep in the shower
  7. Whilst showering, scrub all over your body and rinse with warm water.
Tips:
  • Panela sugar is evaporated organic cane sugar juice. It still retains its nutrients and its finer crystal are softer, more delicate on your skin.
  • ** We love glass for its purity and look but be careful with it in the shower.

mandarin skin food

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7. REPAIR AND CARE HAIR MASK  
– dry, damaged and colour treated hair

The intense moisturising properties of coconut oil and Argan oil combined with egg yolks for shine and lustre, is the easiest and most effective treatment for dry, damaged, colour treated and split ends.

How to |
  1. Combine 2 tablespoons of organic cold pressed coconut oil (you may need more depending on length of hair) with 3-4 drops of argan oil
  2. Whip an egg yolk (2 if you have long hair) and add to mixture
  3. Stir well
  4. Apply mask to ends of hair and leave for up to an hour
  5. Rinse with warm water and follow with regular shampoo and conditioner routine

And of course the number one beauty recipe is our gorgeous lip nourish made from delicious beauty foods to moisturise lips and give the perfect hint of colour for any look.

skin food coconut oil

 

dividers R1-rough thin grey be delicious.... inside and out

Top 10 Ways to Boost Your Immune System Naturally

Do you ever get a sinking feeling thinking about the cooler months, knowing they are bound to bring some sort of cold or flu?  The immune system is your body’s natural way to defend itself against bugs and prevent illness so by keeping it in top shape you better your chances of remaining flu-free, energised and feeling your best.

Here are our top 10 ways to naturally boost your immune system this winter:

1. Exercise as a family

We know it’s cold outside, but to keep your body functioning optimally, ensure you and your family exercise regularly.  Regular activity can increase the amount of ‘killer cells’ in your body which search and attack viruses and bacteria, helping to keep your immune system in functioning at its best, plus it’s a great way to bond and have fun together. Try bike riding, backyard cricket, hiking or even do a fun-run together!

2. Get your 8 hours 

Feeling tired and exhausted? Sleep deprivation can decrease the production of cells which work to destroy microbes and fight off illness.  Make sure you and your family get the right amount of sleep each night (at least 8 hours) to ensure your body has enough energy to defend itself against illness.

3. Eat probiotic foods

Probiotics are fantastic at keeping your body and digestive system healthy, allowing your immune system to function smoothly. Fight bacteria with bacteria through eating yoghurt and fermented foods.

4. Eat Your Vitamins

Vitamin C, while maintaining a plump, youthful complexion also makes the spread of bacteria or viruses more difficult. The tightening of cells works to strengthen their membranes making sure only the good things can get through. This means your body can destroy the bacteria or virus before it can get any worse.

Vitamin A promotes a healthy mucous function, which helps to stop the entrance of bugs into the body.  When this occurs, the body doesn’t have to work as hard to prevent illness.

boost your immunity with fresh food

Boost your immunity with vitamin rich fresh vegetables and herbs

 

5. Relax

Stress induces a toll on your body, whether long term or short term, and lowers the body’s ability to fight off illnesses.  While some stress triggers are unavoidable, some are often manageable.  Does your house become stressful in the mornings, with getting the kids ready for school packing lunches, answering phone calls etc? Take a few minutes the night before to pack bags, lay out clothes and get organised to start your day off on a relaxing note.  Same with afternoons, being prepared and having a flexible routine, especially with kids is necessity to remain organised and therefore calm. We understand things don’t always go to plan so if you forget the school bake sale, didn’t respond to that email or burnt dinner – laugh it off! Things happen that don’t always go to plan, so just ask yourself ‘does this really matter?

6. Make friends with healthy fats

Omega 3 fatty acids are just what your body needs to maintain healthy cell membranes.  This is important to stop the spread of viruses while working to create resistance to toxins, which may enter the body. It is recommended to eat foods high in omega three fatty acids every day, such as walnuts, chia seeds and salmon.

7. Stay Hydrated

Water enhances the production of lymph, which helps to transport immune cells around your body. Maintaining a smooth lymph function means your body can race to defend itself when viruses or bacteria enter. Try adding some freshly squeezed lemon juice to your water to enhance the flavour and boost your vitamin C intake.

8. Eat foods rich in Zinc 

Zinc promotes function of the thymus gland, which helps to control your immune system.  By consuming zinc in your diet, it enhances the production and activity of infection fighting cells (also known as white blood cells).  This means your body can rush to destroy microbes such as a viruses before begins to show symptoms. High sources of zinc include beef, lamb, sesame seeds, pumpkin seeds, lentils and spinach.  Plus it’s fantastic for maintaing clear skin!

9. Season with garlic 

A powerful immune booster, garlic is a rich source of phytonutrients and contains sulphur compounds that help to stimulate the production of white bloods cells as well as containing anti-bacterial and antioxidant properties. Add garlic to a variety of dishes including mixed with a salad dressing or marinated over meat to give your immune system a boost.

Boost your immunity with garlic

Boost your immunity with sulphur rich  garlic

 

10. Stay Balanced 

The best way to stay healthy and control infection is to minimise stress by eating clean wholefood, exercise regularly, get sufficient sleep and make sure you balance out work, life and play. Recognise when you have met your limits and if you do become unwell to take time to rest and allow your body to recover.

Providing yourself and your family with a healthy lifestyle to ensure overall health and happiness, sets up lifelong healthy habits for your children.

Have you got any more tips, tricks or remedies for winter colds and flus? Share it with us in the comment section below or on our Facebook page!

xx

be delicious.... inside and out

DIY Mask for Summer Spots

DIY Face Mask to lighten and blur sun spots

Summer is at its end, and if you’re like me and love to spend time outside, chances are a few extra sun spots have appeared and your existing ones may have darkened. Instead of spending thousands on painful, invasive laser treatments try our beautifully thin and light DIY face mask, specifically tailored to lighten and blur those sun spots.

Our DIY face mask combines apple cider vinegar, lemon and honey to help minimise the appearance of sun spots (and hyperpigmentation) whilst moisturising and nourishing the skin.

Apple cider vinegar helps to inhibit the production of melanin, the pigment in the skin that creates dark spots and helps them to appear lighter over time. It’s also a great natural option for those who suffer from breaks outs as it is a natural source of Alpha Hydroxy Acids [a mild acid used in many face creams] which helps to remove dead skin cells and balance the PH levels of the skin. It is also a natural antibacterial.

Apple cider vinegar can trigger irritation for those with sensitive skin so we recommend doing a patch test first.

Lemons are a fantastic skin lightener as they are packed full of  antioxidants which are proven to reduce the amount of melanin that is produced when applied to your skin and used regularly. The citric acid also works as a natural exfoliant to break and remove dead skin skills which is essential to a lighter, glowing complexion.

And finally, the skin superfood: honey. Honey draws moisture into the skin, therefore acting as an emollient in skin lightening, meaning it helps to soothe and soften the skin as the lemon and apple cider vinegar work their magic.

For best results, do this mask once a week and incorporate Lee Holmes’ beauty trick into your daily routine: dabbing a mixture of fresh lemon and apple cider vinegar to your dark spots each night before bed. We also recommend you invest in a natural sunscreen or tinted moisturiser with SPF to prevent any further damage.

HOW TO

1. Combine 1/2- 1 tablespoons of raw organic honey and 1-2 teaspoons of organic apple cider vinegar [ensure that is has ‘the mother’]

[TIP: ensure the honey is a room temperature before starting as it will be alot easier to mix and combine the ingredients]

2. Add a squeeze of fresh lemon

3. Stir well

4. Apply to a clean face and leave for 10-20 minutes

5. Rinse with warm water and finish with your favourite natural beauty balm or moisturiser

RELAX & ENJOY

Click here to find more of our DIY spa recipes to nourish your skin, hair and body.

Aimee-Lili x

TIPS AND TRICKS

  • Store in an air tight container at room temperate for up to 2-3 days
  • Patch test first to ensure you do not react with the apple cider vinegar
  • Obviously lemon can sting so avoid any areas of the skin that maybe broken, scabbed or raw

be delicious.... inside and out