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Chia Pudding

Chia Seed Pudding | the ultimate guilt-free, low sugar, raw dessert

Serves 1  | 15 mins go-to-wo

There is no guilt in eating a (chia seed) pudding, right? This nutritious and body-delicious recipe is so quick, easy and fail proof to make! 

BEAUTY BOOST

Chia seeds are one of nature’s superfoods and these little seeds have more than enough goodness packed inside them – 30% omega 3 + 23% protein – mind you they are incredibly light so you need to eat heaps. Omega-3 essential fatty acids are ideal for your brain and body – they help to reduce inflammation, fight against wrinkles by keeping skin cells hydrated (form a membrane) and can radically alleviate symptoms related to skin disorders like acne and psoriasis. Chia seeds also contain high amounts of calcium and phosphorus, both of which help to maintain bone and oral health. And, we love the high protein content to help build, grow, repair and rejuvenate the cells in skin, hair and nails.

Antioxidants are in abundance in the almond milk and raw cacao. The vitamin E in particular helps protect cells from free radical damage by protecting collagen and elastin structures. They also keep skin fats healthy which keeps skin moisturised and promotes a soft and glowing complexion. And even dates, the natural candy fruit, are just so nutritious being packed full of fibre to aid your digestion and absorption of all these fantastic vitamins and minerals.

YOU’LL NEED

(Multiply this recipe by number people you need to serve)

1 cup almond milk (store bought or homemade)

2-3 pitted dates (depending on how sweet you like it – dates are >60% sugar)

2-3 tablespoons raw cacao powder (depending on how chocolatey you like it!) note: I personally love the brand Loving Earth – you can find this in most health food stores

3 tblspn chia seeds

Spices eg  ½ teaspoon pure vanilla extract or pinch of cinnamon or chai spices

TO MAKE

  1. Place the almond milk, dates, vanilla and cacao in blender until completely smooth.
  2. Pour chia seeds into medium bowl and add almond milk mixture. Stir immediately.
  3. Allow to sit for 10 minutes with intermittent stirring until it thickens…. and the Chia seeds remain in suspension.
  4. Cover and refrigerate for an hour. Add tasty toppings like cacao nibs, berries, shredded coconut, or chopped nuts.

TIP & TRICKS

  • Experiment with the taste and texture of the puddings! Vary the ratios of the dates, spices and cacao in the almond milk mixture and try an array of different and delicious toppings.
  • All you need to remember is 1 cup liquid = 3 tablespoons of Chia seeds and you can make anything! Eg for a vanilla pudding, omit the cocoa and dates and add 1-2 teaspoons of maple syrup and  vanilla bean.

TO SERVE
Serve Chia seed pudding in individual pots with whatever garnish you wish: a sprinkling of berries looks gorgeous while nuts or toasted coconut add an awesome crunch to the pudding.

 

Beauty Nutrition Handbook

Skin Food Series: Chia seeds

Great looking skin and healthy insides starts with the food we eat, so each fortnight I’ll be bringing you a Skin Food Series blog post (a bit like our Beautifood Bites) which will profile all of the wondrous superfoods and healthy ingredients that contribute to a unstoppable glow on the inside out and outside in.

To  kick things off, today I’m talking about all things chia seeds! This splendid little superfood has been especially popular these past few years, peppering everything from juices to muesli to fish, and it’s no wonder why.

Chia contains the richest natural plant source of omega-3 fatty acids. On the protein front, they have approximately two times the protein of other grains, even more so than flaxseeds. And, unlike flax, they do not have to be ground to make their nutrients available to the body. They also provie calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc to the body and have the ability to restore vital moisture, diminish redness and inhibit wrinkles to the skin. Talk about being a total miracle food!

The tiny, tasteless seeds can be added to just about anything for a healthy boost.  Blend them in juice, grind them into a flour, or just sprinkle them into your yoghurt; you’ll get the same nutritional benefits than if you were to eat them alone. Amazing!

But wait… there’s more!

Click here to print out our Infobite card which details the beautiful benefits of Chia Seeds

Click here for a delicious Vanilla and Cinnamon Chia Pudding Breakfast Bowl recipe

Click here to learn how to create your own Banana, Coconut and Chia Seed Bread

Image via My New Roots

Are you a fan of the humble chia seed? How do you like to eat them? Leave a comment natural beauties x

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Beauty Benefits of camu camu beauty food camu camu luk beautifood

beauty benefits of camu camu

beauty food camu camu

Often found in powdered form, camu camu berries are native to the Amazon, South America.  They are tiny grape like berries, bursting with phytonutrients and are reddish in colour.

FOOD ACTIVES:

Phytonutrients such as anthocyanins, and ellagic acid, vitamin C, thiamin, riboflavin, niacin, calcium, magnesium, potassium, manganese and amino acids  including valine, leucine and serine.

BEAUTY BENEFITS OF CAMU CAMU:

Camu camu berries contain one of the highest levels of vitamin C, second to kakadu plum. This means they are perfect for protecting against signs of early ageing! Camu camu works to enhance collagen production in which vitamin C is a co-factor to create firm, youthful skin, warding off wrinkles and sagging. It also supports the immune system, keeping you feeling and looking your best! The presence of amino acids aids muscle growth and recovery keeping you energised after a long week.

COOK

Camu camu is sold in powdered or tablet form.  Try adding it in to dishes to give them some gorgeous berry like flavour such as smoothies, yoghurts and desserts.

TIP

Look for beauty products containing camu camu, either online or at your local beauty store.  It is a gorgeous natural food ingredient and its high vitamin C content will really make a difference!

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

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Beauty Benefits of peach beauty food peach luk beautifood

beauty benefits of peach

beauty food peach

With soft skin, sweet flesh and a pleasant aroma, peaches are the perfect addition to your summery days, bringing a gorgeous boost of antioxidants!

FOOD ACTIVES:

Phenols, vitamin C, vitamin A, vitamin E, vitamin K, thiamin, riboflavin, folate, potassium, magnesium, zinc, calcium, copper, selenium and fibre.

BEAUTY BENEFITS OF PEACH:

Peaches are high in both vitamin A and vitamin C which makes a gorgeous combination for your skin! These two antioxidants work to ensure healthy regeneration of skin cells to keep it soft and bright while greatly reducing damage done by free radicals. The presence of phenols in peaches protects your hair from the summer sun, protecting against damage from UV rays while selenium encourages hair growth for lush strong strands. They also help to cleanse your kidneys from toxins due to their diuretic nature.

COOK:

Eat peaches with their skin on, you can run them under cold water before eating to get rid of their slightly fuzzy texture. Warm them in a pan by slicing, removing the seed and sprinkling with cinnamon.

TIP:

When buying peaches, check to see how they feel. They shouldn’t be overly hard or mushy, when squeezed gently their skin should give slightly to the pressure.  Avoid ones with wrinkled skin and look for ones with a sweet aroma and buy organic when possible.

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 peach beauty food peach luk beautifood
Beauty Benefits of Garlic beauty food garlic luk beautifood skinfood

beauty benefits of garlic

beauty food garlic

With gorgeous purple tones, garlic adds flavour, aroma and nutrition to dishes.  It is a close relative of onions and is native to Central  Asia.

FOOD ACTIVES:

Vitamin C, vitamin B6, vitamin B1, manganese, selenium, calcium, copper, phosphorus and fibre.

BEAUTY BENEFITS OF GARLIC:

Garlic’s beauty benefits are predominantly from sulfur compounds, like Allicin which helps to provide both anti-inflammatory and anti-bacterial protection to the body.  This helps to control bacteria and viruses while supporting your immune system to keep you looking and feeling great. It also helps to promote clear skin, cleansing your body and soothing inflammation.

COOK:

Try to include at least half a clove in an individual serving, if you’re cooking for 4 that means at least 2 cloves in the recipe. Finely dice or crush the garlic and add it to dishes either raw or cooked, you can even bake it whole.

TIP:

Allicin is released when the clove is chopped, crushed or chewed. Letting the garlic sit for a few minutes after chopping or crushing allows as much allicin to released as possible – once it begins to cook, no more will be released.

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 Garlic beauty food garlic luk beautifood
beauty benefits of celery beauty food celery luk beautifood

beauty benefits of celery

beauty food celery

Light green in colour, celery contains long straight stalks which branch into a lush leafy top.

FOOD ACTIVES:

Phytonutrients, vitamin K, riboflavin, vitamin B6, vitamin C, apiuman, calcium, potassium, magnesium, molybdenum, silica and fibre.

BEAUTY BENEFITS OF CELERY:

Celery is in rich vitamin K with a high water content which works to brighten your skin by reducing darkness from under your eyes, dullness and helping to keep skin cells plump. It also contains apiuman, a polysaccharide which provides anti-inflammatory benefits while silica strengthens your nails, encouraging healthy growth. Celery is also an alkalizing vegetable, meaning it helps to decrease acidity in your body and restore balance.

COOK:  

All of celery is edible! Commonly used for its petiole (stalk), the leaves of celery are also full of nutrients. Use celery in soups, stews or salads.

TIP:

Choose celery that looks crisp and crunchy. To regrow celery from scraps, chop the base of the celery about 10cm from the end and place it in a dish of water in a sunny area. After around three weeks you can transplant it into the garden.

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 celery beauty food celery luk beautifood
Beauty Benefits of green tea beauty food green tea luk beautifood

beauty benefits of green tea

beauty food green tea

Originating from china and spreading throughout Asia, green tea has been used for medicinal properties including regulating body temperate and improving digestion.Green tea leaves undergo minimal manufacturing and can be grown or harvested in different ways to alter the flavour naturally.

FOOD ACTIVES:

Green tea is rich in powerful antioxidants called polyphenols such as catechins,  vitamin C, vitamin E, thiamin, riboflavin, niacin, theanine, potassium, calcium, zinc, molybdenum and fluorine.

BEAUTY BENEFITS OF GREEN TEA:

Catechins in green tea fight bacteria, preventing the onset of tooth decay and removing any bacteria in your throat. They also soothe digestion by maintaining a healthy gut bacteria while reducing inflammation.  Packed with polyphenols, these powerful antioxidants work to keep collagen and elastic in your skin strong, helping to maintain a tight and smooth complexion. Although containing caffeine, green tea contains much lower amounts than coffee or black tea.

COOK:  

Brewing time for green tea ranges from 30 seconds to five minutes. When using tea leaves, it is best to mix 1 teaspoon of leaves per every cup of water.  Mix with some ginger, honey or lemon for delicious, exotic flavour.

TIPS:

Trial and error is key when perfecting your cup of green tea as it will largely depend on your personal taste.  If it is brewed too hot or left for too long the tea will turn bitter, loosing is soothing flavour.

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 green tea beauty food green tea luk beautifood
Beauty Benefits of Snow peas luk beautifood beauty food snow peas snowpeas

beauty benefits of snow peas

beauty food snow peas

Snow peas contain an edible pod that contains immature peas.  This legume is similar to a snap pea but with a thinner pod wall.

FOOD ACTIVES:

Vitamin A, vitamin C, vitamin K, riboflavin, thiamin, calcium, manganese,  magnesium, phosphorus, potassium, iron, folic acid and fibre.

BEAUTY BENEFITS OF SNOW PEAS:

Beauty benefits of snow peas begin through their naturally high flavonoid content.  These work in the body as antioxidants protecting both your insides and outsides!  They help to fight off and reduce exposure of free radicals which in turn can reduce the appearance of premature ageing. Beauty benefits of snow peas also include their high Vitamin K content which helps reduce dark circles under the eyes while folate aids the renewal of hair cells, keeping your locks strong and shiny! Beauty benefits of snow peas will revitalise your appearance and support a glowing complexion.

COOK:  

Snow peas are a fantastic addition to stir frys,add them towards the end of cooking to maintain a delicious crunch, adding texture to your dish.  They also a great addition to any salad.

TIP:

When buying snow peas look for bright and shiny, crisp pods, making sure they are blemish free.  Wash them before adding them to your dish and don’t forget to trim or snap off the ends.

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 Snow peas luk beautifood beauty food snow peas snowpeas
Beauty benefits of paprika luk beautifood beauty food paprika

beauty benefits of paprika

beauty benefits of paprika

Paprika is a spice made from dried, ground chili.  It can vary from  orange to deep red in colour and is generally less spicy than chilli or cayenne powder.  Paprika can range from mild to hot in spiciness with either a smoked or sweeter flavour.

FOOD ACTIVES:

Vitamin C, vitamin A, vitamin B6, vitamin E, vitamin K, carotenoids, iron, calcium, potassium, magnesium, phosphorus and folate.

BEAUTY BENEFITS OF PAPRIKA:

Beauty benefits of paprika stem from its carotenoids galore! The mixture of lutein and zeaxanthin works to maintain a healthy eye sight. Paprikas carotenoids work  to enhance radiant skin instead of a dull tone while vitamin K helps to remove the darkness under your eyes. Beauty benefits of paprika also maintain healthy and gorgeous hair as iron enhances oxygen delivery, to allow the hair to continue to grow while Vitamin B6 helps to prevent hair loss by stimulating healthy growth of cells. This creates a healthy environment for hair growth, revitalising your cells for strong, shiny locks!

COOK:

Paprika is used to both colour and season meals, such as soups, rice and stews.  Combine with garlic or cayenne powder to rub over chicken, meat or fish or lightly sprinkle with oil over potatoes, carrots or cauliflower before roasting.

TIP:

Looking to bring out gorgeous flavour, colour and beauty benefits of paprika? Paprikas properties are more pronounced when it is heated with a small amount of oil and then mixed into the dish.

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 paprika luk beautifood beauty food paprika
Beauty Benefits of Parsnips Beauty food glossary luk beautifood beauty food parsnips

beauty benefits of parsnips

beauty benefits of parsnips

This Root vegetable is a cream to white colour and grows with a green leafy top when in the ground. They are just like  a carrot but sweeter and were used as a sweetener before sugar cane.

FOOD ACTIVES:

Vitamin C, vitamin E, vitamin K, folate, niacin, calcium, copper, potassium, iron, fibre and falcarinol.

BEAUTY BENEFITS OF PARSNIPS:

The beauty benefits of parsnips begin as potassium balances fluids in the body.  This helps to maintain optimum levels of moisture in the skin, keeping it hydrated and smooth. Parsnips contain a nutrient called falcarinol which acts as both an anti-inflammatory and  antioxidant nutrient. This helps to rid the body of any damaging free radicals while giving you a smooth, clear toned complexion. Parsnips are great for cleansing the body as it is rich in fibre.  This helps to maintain a radiant appearance, while copper helps to stimulate collagen and elastin formation, encouraging a revitalised complexion.

COOK:

They can be eaten both raw (grated into a salad like celariac) and cooked, either baked, boiled, fried, steamed or roasted. Parsnips are even boiled in soup and then removed to provide a gorgeous subtle flavour.

TIP:

Similar to potatoes, parsnips can either be eaten with the skin or peeled.  When eaten with the skin don’t forget to scrub the outsides, and when peeling, peel a thin layer to ensure you retain as many nutrients as possible. Choose ones medium in size to enhance both the beauty benefits of parsnips and their taste as large ones often have a musty, woody core.

Are you looking for another remedy for dry skin in the cooler months?  Browse through Luk Lip Nourishes to find the perfect flavour to nurture dry, chapped lips all year round!

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 parsnips beauty food parsnips luk beautifood