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clean eating

How To Eat Clean – Top 10 Principles of Clean Eating

Clean eating is the foundation of natural beauty. It’s about eliminating or reducing the toxins your body is exposed to through the foods you eat and apply to your body.

I know that clean eating can be hard. Unless you keep at it every day and really appreciate the natural good it’s doing for your body and your skin (and it really does a whole world of good!), it’s easy to fall off track and eat something greasy.

So whether you’re new to clean eating or a practiced green eating machine, as long as you’re willing to make some changes, clean eating can be easy (and delicious).

That’s why I’ve put together this list of my top 10 principles of clean eating.

How To Eat Clean – Top 10 Principles of Clean Eating

1. Don’t eat processed food containing preservatives, refined sugars, artificial sweeteners, colours, flavours, modifiers, enhancers or trans fats.

2. Eat more veggies than meat.

3. Eat more raw than cooked.

4. Eat organic when possible.

5. Incorporate probiotic foods into your everyday diet.

6. Eat nuts, seeds and non-wheat grains (prepared properly).

7. Reduce dairy intake and experiment with nut milks.

8. Reduce your caffeine intake to a maximum of 2 caffeinated drinks per day.

9. Limit alcohol to the weekend or special occasions.

10. Sip water with a squeeze of lemon or lime.

And finally, do NOT stress over what you can and can’t eat, it is just as bad for you as having that extra glass of wine or handful of chips! Do what you can and take each day one step at a time. It’s all a journey!

Healthy Eating Christmas

Why Eat Clean?

~ makes you glow and go
~ eliminates toxins from your body
~ you benefit from the intrinsic goodness found in whole foods
~ minimises processing
~ reduces wastage
~ better for the environment
~ not dieting but keeps you trim and toned

By eating clean you are eliminating anything that can †˜dirty’ your beautiful body and affect how it works. Chemicals from processed foods will build up in your body can be seen and felt inside and out: inflammation causing red, sagging and puffy skin to free radicals attacking your skin cells and causing premature ageing. From a health perspective we’re talking about high blood pressure, inflamed liver, auto-immune disease, weight gain and even mood swings…

So clean food is about nourishing your beautiful body with delicious, nutritious wholesome foods that make you feel good. Think grass fed meats, complex carbs like grains, fruit, vegetables, salad, nuts and seeds and healthy fats. Think filtered water, DIY juices and organic everything!

Here are two resources I’ve put together all about organising your new clean eating routine:

Download our clean eating pantry list – Print this out and stick it up on the inside of your pantry door, or put it on the fridge. When writing your shopping list make sure you refer to this list. It’ll make it that little bit easier to stick to your clean eating goals. Don’t be put off be some of these ingredients – it’s a thorough list to help you when meal planning & shopping. You can find them in your supermarket, health food or specialty store. Wherever possible try and buy organic†¦ We all know how much better it is for you!

Or try our 3 Day Beauty Detox – With my †˜3 ways for 3 days beauty cleanse’, I’ll help you reveal your natural beauty and break those bad habits that may have crept in with your busy lifestyle.

 

Happy Clean Eating xx

Cindy Sign Off Yellow

Puffed Millet & Coconut Granola recipe from East Coast Health

I couldn’t keep all the deliciousness for myself – I simply had to share Maddie (from East Coast Health’s) Puffed Millet & Coconut Granola recipe with my green beauty warriors!

Maddie has been so kind enough to allow us to showcase her step-by-step guide to creating this tastebud tantaliser, and she’s even included one of my nourishing, delicious Chai Shimmer lipsticks (good enough to eat!) in the picture. What a lass!

“I made this parfait shortly before jetting off on a quick flight to DC for the weekend, and was super excited that my shipment from lük Beautifood had arrived the week before †” their lip nourish sticks (and other products) are made with 100% natural ingredients, including natural fruit extracts!”

Ingredients:

  • 1 cup puffed millet
  • 1 cup rolled oats
  • 1/2 cup coconut flakes
  • 2 tbsp melted coconut oil
  • 1 tsp vanilla
  • 2 tbsp maple syrup
  • 2 tsp ground cinnamon

Method: 

  1. Preheat oven to 250 F.
  2. Stir together all dry ingredients in a large mixing bowl.
  3. In a small saucepan, mix together coconut oil, vanilla, and maple syrup. Heat over a low heat until just combined.
  4. Combine dry ingredients with wet ingredients.
  5. Pour granola mixture onto a parchment or silpat lined baking tray and place in the oven. Bake for 2.5-3 hours or until just crispy.
  6. Remove from the oven and pour onto a cool surface. Granola will crisp up even more as it cools down!
  7. Enjoy on its own by the handful, with almond milk or non-dairy yogurt, or as a parfait layered with seasonal fruit and more puffed millet.

Check out Maddie’s website here. And her Instagram page here.

Cindy

Will you be baking this natural beauties? x

Leah Hunt of Pressed Juices

Natural Beauty Interview with Leah Hunt of Pressed Juices

From concocting secret juice recipes in her garden as a little girl, to nutritionist and juicing expert, healthy living runs in Leah Hunt †˜s veins.

After years of studying design and working to the crazy deadlines of the fashion industry, Leah is now living her dream with Pressed Juices, combining her passion for nutrition and wholefoods with her creative talents to come up with new and delicious juice combinations.

Leah lives to empower people with the knowledge to make healthy choices and form life changing habits, so it only made sense that Leah is our Delicious Woman of Spring Cleanse September.

Read on to find Leah’s top tips on juicing, food, life, beauty and how she came to live the life she loves.

BUSINESS

Can you tell us a bit about yourself and how you came from design school to Pressed Juices Nutritionist?

I have always really enjoyed eating fresh, healthy wholefood but never considered a career in the health industry until quite recently. At school I excelled at art and design, so naturally I gravitated towards further studies in this field. I received an art scholarship upon graduation and enrolled in a visual communication degree.

Was there an †˜uh-huh’ moment for you? Why did you make the change?

There wasn’t necessarily a moment where I suddenly decided to change my career path†¦ it was just a feeling of discontent that grew over time. After two years at university I had lost passion for what I was doing and in the back of my mind I was always thinking †œwhat am I doing with my time that is important?†

I guess I wanted to feel like I was making a positive contribution to the world, however small. So I took some time off and eventually decided to study natural medicine. Learning how to heal myself and others with nutrition was not only fascinating but gave me a sense of purpose. After graduating with a bachelor of health science in 2008, I practiced nutritional medicine for a number of years before taking on my role at Pressed Juices. Now I feel very fortunate to reach thousands of Australians with a positive message of enjoying a healthy life.

 What is a typical day for you?

My day usually starts at 5:30am with a hot cup of herbal tea. The first thing I do when I begin work at 7am is check my emails and write a to-do list.

I spend much of my time between doing nutrition work in my office and assisting customers with health enquiries or planning juice cleanses. Other days I am in the kitchen creating and trialling juice recipes or out attending community events. When I get home I take my dogs for a long walk which helps me unwind before preparing dinner and getting organised for the following day.

 How do you keep a work/life balance?

I’m still working on this! I’m so passionate about what I do that sometimes I bring my work home with me. When I get a great idea for a new juice I will spend my weekend in the kitchen playing around with different recipes.

I’m slowly getting into a better routine and switching off technology so that I can unwind of an evening. Getting caught up in a good book is the best way to stop my mind getting caught up in work. Cooking and sharing delicious wholesome food with friends and family is my favourite way to spend my downtime.

Leah Hunt of Pressed Juices

BEAUTY

 What is your daily skincare/beauty routine?

For me, the worst thing I can do for my skin is to over wash it. After showering I tone with pure witch hazel, apply an organic hydrating serum followed by a nourishing moisturiser. Then I apply some organic mineral makeup and pawpaw & honey lip balm.

At night I use a simple oil cleansing method to remove my makeup which leaves my skin soft and supple, without stripping the natural oils.

How do you nourish yourself from the inside and out?

I feed my body with nutrient dense wholefoods and of course green juices and smoothies. I prefer to exercise outside in the fresh air and sunshine, getting a daily dose of vitamin D is so important for my mood as well as my immune system.

 What is your best-kept beauty secret?

I guess it’s just plenty of good fats! Both applied topically to my skin, in the form of organic coconut or jojoba oil, and in my food – more coconut oil, nuts, seeds, fish and biodynamic butter.

FOOD

What is your food/diet philosophy?

I’m all about enjoying delicious seasonal produce; fresh, local, sustainable and organic where possible. I follow a lot of paleo principles; I don’t eat wheat and rarely consume grains but I don’t eat red meat. I focus on anti-inflammatory foods, lots of vegetables, a little fruit, plenty of good fats, wild caught fish and biodynamic eggs. I usually find a way to squeeze in a little bit of chocolate!

Describe your day on a plate for us:

Breakfast is usually eggs with veggies. If I don’t have time to cook in the morning I will have a green smoothie at work or pack a little jar of yoghurt with some chopped nuts, shaved coconut, cinnamon and fresh berries.

Lunch is usually leftovers. If we’ve cooked a roast then I will turn it into a salad by adding some fresh spinach with roasted root veggies, green beans and organic chicken.

Dinner is usually steamed veggies or salad in summer with protein; fish, chicken, legumes or eggs. In winter I tend to eat a lot more soups and stews.

Snacks are usually a handful of nuts and a green juice or veggie sticks with hummus                 

 What are your top 3 can’t live without foods and why?

1. Citrus fruit, especially lemon or lime, because it’s just so versatile. I use it in salad dressings, healthy desserts and juices.

2. Pink Himalayan salt. It is mineral rich and you only need a small amount to enhance the flavour of a meal.

3. Fresh herbs. They add a whole new dimension of flavour to a dish and have some lovely therapeutic benefits.

LeahHunt_PressedJuices

LIFE

What is your life motto or mantra?

Be kind. To myself, to others and to the planet.

What is the best advice you’ve ever been given?

If you can’t change something, change the way you think about it.

What’s next for you?

Summer juices! We recently released our new spring flavours at Pressed Juices so I am now in the planning and development stage for our summer range. This is the best part of my job, where I get to play to my strengths and combine my creativity, love of food and nutritional knowledge.

Personally I am really looking forward to building an eco-friendly home, with the most amazing kitchen that opens onto a vegetable garden. Eating home grown seasonal produce and running nutrition classes in my garden is a dream I hope will someday soon become a reality.

Finish these sentences†¦

I get excited when†¦ I wake up and the sun is shining

My favourite indulgence is†¦ dark chocolate coated, freeze dried strawberries

To relax I like to…. read a book in the sun or go for a walk in the park with my dogs

In my handbag you’ll find†¦. a glass bottle of alkaline water, paw paw & honey lip balm and an orange moleskin note book for jotting down recipe ideas. I never know when inspiration will strike!

I can’t live without my†¦ husband. He encourages me to chase my dreams even if they terrify me. He is my best friend, a great cook and gives an excellent massage!

Want more to know where you can find your own delicious pressed juice + personalised nutritional advice? Head down to one of Pressed Juices’ many stores around Australia and be sure to follow them on Facebook and Instagram. 

 

 

Pineapples sorbet luk beautifood clean food

Your ‘How-To’ Guide on Pineapples

As a hero ingredient of spring, pineapples are fabulous for tightening, softening skin and maintaining a gorgeous complexion through the warmer months. 

This vibrant fruit is known for its enzyme, bromelain which works wonders for your skin and digestive system to allow your body to absorb nutrients and discard toxins. Read on to find our how to use pineapple to make your skin glow!

We also have here your go to guide on how to choose and cut pineapples + some delicious light recipes to create.

HOW TO CHOOSE PINEAPPLES

Ripe pineapples have a gorgeous, sweet aroma with healthy green leaves.  Try to pluck a leaf from the center, if it comes out it is ripe but if it comes out too easy it is over ripe. Once picked, pineapples become juicier but not sweeter. We recommend buying Bethonga Gold pineapples which are Australian grown and naturally sweet.  Read more about how to pick and choose pineapples in our beauty food glossary.

HOW TO CUT PINEAPPLES

1. With a sharp knife cut off both the top and bottom of the pineapple, about half an inch from each end.

2. Stand the pineapple upright, carefully cutting downwards to remove the layer of skin. Make sure to only cut a thin layer as this is the sweetest, juiciest part – don’t worry about the round eyes being left on they will be removed later.

3. Cut diagonally into the pineapple – you will see the left over eyes will line up.  When cutting, cut on an angle, making two cuts which will allow the strip of eyes to easily fall out.

4. Continue to move around the pineapple, cutting V shapes diagonally until all of the eyes are removed. Once done, you can cut it into smaller pieces either vertically or horizontally and cut out the core if you like.

DELICIOUS RECIPES WITH PINEAPPLE

Here our some of our favourite pineapple recipes. Try the salsa as a side for fresh fish or pre-make a gorgeous cool sorbet for a sunny spring afternoon.

PINEAPPLE SALSA RECIPE

YOU’LL NEED

1/2 medium sized pineapple

1/2 cup mint, chopped

2 limes, juiced

1 tablespoon lime zest

1 medium red onion, diced

2 small chillis, finely diced

HOW TO

1. Cut pineapple into strips and brush with olive oil.  Grill on medium heat for 2 minutes each side.

2. Cut pineapple strips into cubes and add onion, mint, lime juice, lime zest and chilli and serve.

PINEAPPLE SMOOTHIE RECIPE

YOU’LL NEED

2 cups fresh pineapple chunks

1 cup fresh strawberries

1/2 cup ice cubes

mint leaves – optional

HOW TO

1. Place all ingredients into a super blender and blend until smooth. Pour into a glass an enjoy!

PINEAPPLE SORBET RECIPE

YOU’LL NEED

1 1/2 cups fresh pineapple juice

1 1/2 cups fresh pineapple chunks

1/2 cup coconut milk

Optional: Coconut to sprinkle on top or  good squeeze of lime juice and some lime zest

HOW TO

1. Place pineapple pieces and juice into a container and freeze for about 3 hours or until partially frozen.

2. Place in a food processor or blender with coconut milk  and blend until smooth.

3. Return the mixture into the freezer for another two hours and then take out when ready to serve. You can keep it in the freezer until its all run out – but trust me it won’t take long!

 

For more beauty benefits of Pineapple…go to our Beauty Food Glossary.

pineapples smoothie luk beautifood clean food

Try adding some mint leaves to this Pineapple Smoothie Recipe for both a flavour and benefits boost!

quinoa salad with asparagus and tomato recipe luk beautifood clean food

Quinoa Salad Recipe with Asparagus + Tomato

 With a beautiful light, nutty taste, this quinoa, asparagus and tomato salad is the perfect Spring salad for any occasion. 

Not only will this quinoa salad help to reduce bloating or sluggishness, it will also ease you into  the spring mindset, keeping you feeling positive as the sun begins to shine.  This simple salad helps to protect your skin from the suns UV rays while also working to reduce breakouts. What more could you need as spring begins to unfold?!

BEAUTY BOOST

Asparagus allows your body to rid toxins from your cells while reducing that sluggish bloated feeling.  Aside from leaving your body feeling light, asparagine also works to reduce stress and anxiety for a positive, relaxed mind.

Tomatoes are full of lycopene which is a powerful antioxidant, which protect our skin from the suns UV rays to slow premature ageing while helping to keep skin toned and firm.  Its high fat solubility makes it especially effective in our skin as our skin cells are full of gorgeous fats to keep them plump while Vitamin A adds shine to your hair.

Quinoa is a warrior for bad skin! Its combination of zinc and fibre work to decrease inflammation and reduce oil production both of which create the perfect environment for breakouts.  Iron also enhances your skin by helping to provide oxygen for regeneration and repair.  Quinoa will help your skin to feel radiant and naturally gorgeous!

QUINOA SALAD RECIPE

30 minutes wo to go. Serves 4

YOU’LL NEED

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 chopped red cabbage

¼ cup fresh basil leaves

½ cup goats cheese, crumbled

1 tablespoon red wine vinegar

water

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 and tomatoes and stir in vinegar.  Top with goats cheese basil and serve.

TIPS AND TRICKS
  • Left overs can be stored in an air tight container in the fridge and re-heated for tomorrow’s lunch.
  • You can mix up this quinoa salad by adding some snow peas or using a dash of tamari instead of vinegar.
  • I use a rice cooker to cook my quinoa as I can pop it on and walk away and on return it is perfect…even if it has been sitting there for 30+ mins. Use a ratio of 1 part quinoa to 1.5 of water.

quinoa salad with asparagus and tomato recipe luk beautifood clean food

 

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 †œYou 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

 

Healthy Snacking Ideas

The How-To on Healthy Snacking

For such a small part of our day, snacking can do its damage without us even realising.  

We often plan out our healthy dinners, pre-prepare lunches to bring to work and have our †˜go-to’ breakfasts, but it’s the little tummy grumble between meals that somehow ends up being our downfall. With spring in sight, our resident nutritionist Freyah has put together her top healthy snacking tips as well as some delicious and healthy snacking ideas that you and the whole family will love.

TIP #1:

Snacking can actually allow us to boost our nutritional intake and energy levels so make it count! If you know you don’t eat enough fruit and veggies (2 and 5) then make it up with a nutrient dense snack. Smoothies are a great way to add extra vitamins, minerals and antioxidants to your diet as well as nourish your skin from the inside out.  Make one in the morning and leave it in the work fridge so it’s ready for when you need it.  Try our glow and go smoothie for a little pick-me-up between meals.

TIP #2:

Eat snacks rich in protein when you feel extra hungry or if you know it will be a while until you can next eat. Try our protein glow balls or have small tin of salmon or tuna.  Other healthy snacking ideas also include roasted chickpeas, a boiled egg or vegetable sticks with a small amount of organic peanut butter.

TIP #3:

Stay hydrated! Reduce cravings and maintain mental clarity by keeping your body hydrated.  Sometimes just a simple glass of water is all you need to keep yourself going between meals.  Try adding a slice of lemon or some orange and mint to a glass of cold water for extra flavour and health benefits.

TIP #4:

Snacking isn’t unhealthy when done right. If your snack is a small amount of nutritious food it can stop you over eating at your next meal.  If you’re feeling like chocolate is the only thing on your mind†¦ stop, think and be aware of your cravings and why you’re feeling them, is it just boredom?  Browse through our healthy snacking ideas and make a conscious decision of what will fulfil your hunger.  If you are going to have chocolate, have a small amount which is rich in cacao (<70%), for an antioxidant boost.

TIP #5:

Prepare your snacks in advance so you can control portion size. This also gives you a chance to mix it up and try new recipes! Try some frozen grapes, fresh fruit you wouldn’t normally buy or seasoning vegetables with lemon, herbs and spices. Trail mixes are also great healthy snacking ideas and can be made in big batches with lots of room for variation.

THE LUK GO-TO HEALTHY SNACKING IDEAS

 Go-to Healthy Snacks

Cauliflower Pizza Base Recipe clean food luk beautifood

Cauliflower Pizza Base Recipe

A gluten free, quick, easy, delicious and nutritious alternative to pizza dough. A fabulous way to feed your skin, cleanse your body and stop feeling bloated!

Whether you love cauliflower or not – you need to try this cauliflower pizza base recipe!  This recipe is fabulous, not too dry and not too crumbly… I even used the sandwich toaster to heat up my left overs at work!  The mild cauliflower taste in this cauliflower pizza base recipe means even fussy little ones will enjoy it!  And don’t forget – get your kids to pile on their own toppings,  it’s a great hands on activity to let them be creative in the kitchen.

BEAUTY BOOST

Cauliflower is rich in nutrients and contains fabulous cleansing abilities!  Enzymes in the liver are activated by a compound called glucosinate which gives cauliflower its flavour and smell.  This helps your liver to cleanse your body  of toxins and get rid of free radicals.  Free radicals speed up the ageing process which can not only lead to the formation of wrinkles but can also cause sagging skin and quicken the onset of grey hairs. Cauliflower helps to maintain a gorgeous glowing and clear complexion!  With its nutrient rich florets, cauliflower also contains vitamins such as vitamin A, B and K and minerals including calcium, copper and selenium.  This flowering vegetable is brilliant for sustaining a smooth, radiant complexion.  Get your serve of cauliflower and preserve youthful skin with this cauliflower pizza base recipe!

For some handy tips on buying and cooking cauliflower see the Cauliflower Beauty Food Bite.

CAULIFLOWER PIZZA BASE RECIPE

1 hr wo to go. Serves 2

YOU’LL NEED

1 large cauliflower

1 tablespoon chia seeds

2 tablespoons almond meal

1 egg

1 tblspn fresh chopped oregano or 1 teaspoon dried

2 cloves garlic (crushed / finely diced)

1/2 cup parmesan

4 tblspn water

HOW TO

1. Grate the cauliflower or cut into florets and blend in either a blender or food processor.  Place into a large bowl and microwave for 8 minutes or until soft and let cool.

2. Meanwhile, mix chia seeds with 4 tablespoons of water in a bowl and stir, leaving to thicken for around 10mins.

3. Preheat oven to 200 degrees Celsius.  Line a tray with baking paper.

4.  Place riced cauliflower onto a clean tea towel and squeeze out as much moisture as you can (this will keep your crust from crumbling and cause it to come out too soft)

5. Add the cauliflower, chia seed mix, the egg, almond meal, oregano, garlic and parmesan into a large bowl and mix until well combined.

6.  Spread mixture onto tray creating your preferred shape by pressing the mixture into the tray with the back of a spoon.  Make sure to avoid thin spots, keeping the dough at 1cm high (edges can be thicker if desired to ensure the dough cooks evenly, otherwise they may be a little bit more cooked – but don’t worry, this is just like pizza crust!).

7. Cook dough for 10 to 12 minutes or until it begins to turn golden.  Flip the pizza crust using an additional piece of baking paper and return to the oven to cook for a further 5 minutes or until lightly golden and dry to touch.

8.  Add pizza toppings of your choice, warm in the oven for a few more minutes and enjoy!

TIPS AND TRICKS
  • To create a vegan alternative to this cauliflower pizza base recipe, skip adding the egg and parmesan and double the amount of chia seeds to help the cauliflower pizza base recipe stay together – you can mix it up by adding some flax seeds to the mixture as well.
  • You can freezer the base.
  • When blending, you may find it easier to blend half or a quarter of the florets at a time to make sure no big chunks remain.
  • Topping ideas for your cauliflower pizza base recipe include – tomatoes, goats cheese, mozzarella cheese, olives, capers, zucchini, mushrooms, onions, chopped basil……
Cauliflower pizza base - mix and match your own favourite toppings!

Cauliflower pizza base – mix and match your own favourite toppings!

 

A healthy alternative your whole family will love!

A beautiful thin base for this Cauliflower pizza base recipe creates the perfect crunch in just the right places. And don’t forget to give it good drizzle of olive oil before serving.

Cleaning Eating Living at home - in the organic vegetable garden

Clean Eating & Clean Living with a working family – sharing how & why we embrace it

I am a big believer in clean eating & clean living but what does that mean? This is a little bit about our family philosophy and how my husband and I try to raise a happy, healthy family when we both work. 

[I preface this by saying we all have choices and no ones choices are any better or worse than anyone else’s, especially when we don’t know the circumstances or the values of the individual or family.]

What I know is we have made Clean Eating and Clean Living a priority in our family home. Our number 1 choice in raising our children has been to be there as much as possible in the informative, ‘mouldable’ habit and skill-forming years of early childhood (0-7 years): to show and to share with our children how to live a more mindful and nourished life. I have always hoped that we will create a happy, healthy home if

  • we eat unprocessed foods and  prepare food from scratch with my little ones helping (even it is to set the table or pick some herbs) and we eat our meals together,
  • every week I take my kids to shops and markets (so much fun if there is a bric-a-brac one attached) and give them a basket to pick out the ‘good’ foods,
  • spend lots of time outside as we build and dig the kitchen garden (even if it does not produce that much or look like a designer patch!),
  • have a pet that produces – in our case chickens and a worm farm instead of a dog which you can’t use its waste or cat that frightens and kills the native birds we try to attract with our Australian native garden
  • recycle, re-use, re-purpose everything from food to the toys they have (second hand toy auctions are fab for money making skills too!)
  • spend as much time as possible outdoor in the bush (not just the park with set play equipment) and taking walks that they will embrace a more carefree and mindful way of living.
  • use environmentally friends cleaning and personal care products, don’t have carpet and live with white clothes that are a shade of grey because we don’t use mainstream detergents.

It has been during these activities I have been able explain or show why we do what we do: to make things from scratch, to care for our garden and home, to help each other as a family, to share conversation and to research, explore and discover.

It’s not easy, especially when there are the pressures of money and ‘society’ and how your friends and colleagues live. Somewhere along the way you have to make a call as to what is most important. I was an accomplished entrepreneur travelling the world – I could not figure out how to do both. My husband has his own business – he is out the door at 7am, home by 6pm for the family dinner, he does the bath, book, bed routine and before returning to his desk til midnight. (Tuesday we don’t see him …that is yoga night, has been for over 25 years) I now on the other hand work the school hrs and have arranged for extra time a couple days a week for this business…I also sneak out several mornings a week for a rise and shine power walk & stretch when everyone is still in bed. And I make daily dates in my diary that are not broken: green smoothie production, wholesome baking, nut milk making. If my children & hubby start the day with avocado, green leaves, lemon, apple, ginger, parsley….and go off with a well stocked wholesome lunch box then I feel OK if the rest of the day falls apart!

So how do we fit all this in with other standard practices of a modern living. We don’t. My kids rarely do after school activities (nor after school care, I am the pickup mum) or sport on the weekend (yet!).  We have done nippers this summer on a Sunday morning – but that was for water skills and survival & they were so exhausted for the rest of the day it actually worked in our favour, we did a few semesters of french lessons at the pre-school but that was about it. AND we don’t see our dear pre-kids friends much anymore nor do we go away for all those spontaneous kid free weekends or dinners like we use to.

We have simply chosen to take the time and make it a priority to in still in our children the good value in clean eating and living a clean, nourished life. As my children get older they are starting to say things that bring a smile. Mum…”I’d like take some healthy veggies sticks to school to give the little boy who always has chips what he should eat so he can read better.”  Here is wishing they are subtle when they do it…unlike their mother!

I hope you enjoyed this post, I have so much to say but just wanted to share a little of my philosophy as we kick off this month’s theme at luk beautifood,  as you may have guessed it is all about Clean Food & Clean Living.

Live happy. Live healthy….and don’t forget about ‘clean beauty’ and nourish your lips with our lip-loving natural lipstick.

Love Cindy x

be delicious.... inside and out

Clean Eating & Clean Living in the city - growing organic food

Meet one of our 5 chooks – Emma is a prolific layer so we always have a package of perfect protein to whip up a meal. We don’t live off our garden but what we produce always adds a delicious dimension – fresh herbs, citrus, green leaves and the organic produce we grow bails us out of a ‘there is no food in the fridge’ situation so we don’t have to comprise clean eating for overly processed convenience food.

 

 

 

Natural Beauty Interview with Michele Chevalley Hedge of www.ahealthyview.com.au

When it comes to all things food, health and wellness Michele Chevalley Hedge is your lady.  For the past 10 years, Michele has dedicated her career and studies to nutrition and is now one of Australia’s most highly regarded nutritionists, health writers and presenters.

Known as the ‘Modern Nutritionist’ Michele runs her own Sydney based practice ‘A Healthy View’ where she teaches that good nutrition is the key to vitality, balanced hormones,  disease prevention and optimal physical and mental health.  Her infectious passion and love for health will have you inspired to ditch the high sugar, high processed junk and opt for wholesome, clean eating – the easy way [ as a mother of three and the owner of her own business, Michele can ’empathise with all types’! ]

MICHELE’S GORGEOUS BUSINESS

Michele before you entered into the world of nutrition, you were in a marketing role at Microsoft, tell us about why you made the transition, is it something you always wanted to do? 

Yes indeed, I have an Italian Mum and French Father so food was always a huge part of our home when I was growing up. I had a wonderful career with Microsoft but after having three babies, I wanted to find out more about how I could feed myself literally and figuratively…so I became a nutritionist and learnt how to feed my soul.

When did you start up A Healthy View and why? What was your driving motivation to set up this practice?

I started A Healthy View a few years ago, and prior to that I ran The Heart of Nourishment Cleanses around the world.

My motivation for starting a healthy view was multifactorial:

1. I could see everyone I knew- super smart professionals to growing teenagers- could benefit with personalised nutrition plans.

2. The whole food cooking classes came after many clients requested it.

3. Listening to the needs of many mothers, I formalised Cleanse & Nourish Retreats as short escapes with nutritional knowledge and a launch pad into clean eating.

What is your business philosophy?

Nourish yourself on all levels and there is no end to the joy you will receive physically, mentally and emotionally.

What is a typical work day for you?  How do you juggle a family, a business and keep †˜life balance’?

5.30am I put my sneakers on and head out the door for a run, spin, or yoga with my girlfriends.

6.30am I grab a quick coffee

6.45am I get home, pack the kid’s lunches, give the kids kisses and drop them off at school

8.00am Tidy the house

9am-5pm I start my work with patients, writing, speaking, or cooking. I cherish this time.

6pm Is always family dinner time

For others out there wanting to start their own business, what is your advice?

1. Seek out the people in your industry that are true professionals and try to work with them, seek a consult, or even try and get work experience.

2. Educate yourself as much as possible on your interest.

3. Be passionate, if you are passionate about your business, it is contagious.

BEAUTY

What is your daily †˜beauty regime’ (if you have one)?

Hmmm, I cannot say I follow one with lotions and potions. I nourish myself from the inside out. I eat well, drink lots of herbal teas and water, and sleep well. When I don’t- it really shows. Although, I don’t beat myself up anymore if I have ‘derailed’ from the optimal healthy life , I simply get back on track.

What is your best kept beauty secret?

When my heart is happy my face is happy.

How do you nourish your body from the inside to keep yourself looking gorgeous on the outside? Can you see the difference that eating organic, nourishing, whole-foods has on your skin, eyes, hair and nails?

Food is the key to health and beauty. For me, it’s all about eating whole foods, this means eating foods in their natural state with little  or no processing, additives, modifying agents or preservatives. When you eat foods whole you are getting the nutrition intact with all the intrinsic vitamins and minerals like vitamin C for collagen production, vitamin D for immunity, vitamin E for its antioxidant properties, silica for your hair and nails, protein for cell growth and repair and fibre for digestion & removal of toxins.

I eat a diet that’s low in sugar and high in good healthy fats. Not many people know that sugar actually ages you. Eating sugar causes the production of AGEs (advanced glycation end products) which reduce elasticity in the skin and reduce collagen formation, which therefore causes premature ageing and wrinkles! By also eating a diet high in good fats such as those found in nuts, seeds, avocados, oily fish etc it prevents me from over eating. Fat is also necessary for hydrating and repairing skin cells.

For anyone who doesn’t believe in the difference eating whole, nutrient dense food can have on their skin, they should come to one of my Cleanse & Nourish Retreats. I have hundreds of emails and comments from my guests that they look 10 years younger!

What would be your advice for busy mums who want to look and feel beautiful but struggle to find the time to take care of their bodies from the inside out?

I would tell them that eating well is not a luxury, it is a necessity. As mothers we are the ‘linch pins’ that hold a family together, the mother creates the mood of the entire home. If a mum is nourishing herself with a low sugar, whole food diet- she will have energy, vitality and balanced moods.  I know- I am mum of three busy teenagers.  If you need to seek out support via cooking classes, nutritional consults or cleanse retreats- do it – it is not a luxury, you are the key to your peaceful home.

What is your favourite †˜skin loving’ recipe?

I love Luk Beautifood’s ‘go and glow’ smoothie recipe full of avocado and greens.  My skin and my insides dance when I drink this!

Cindy and Michele cooking up some skin-loving nibbles for one of our Beauty Food Workshops at the Balmoral Boathouse

Cindy and Michele cooking up some skin-loving nibbles for one of our Beauty Food Workshops at the Balmoral Boathouse

FOOD

What are some of the biggest misconceptions about food you want to clear up for people?

That you should eat no sugar. That is silly. Sugar should just be kept to a minimum. If you’re a sugar addict and many people are, they may need to come off sugar until come back to good health and balance.

Fruit should be loved and enjoyed. Food should be loved and not feared.

What is the most common †˜food related’ problem people come to you with and what do you tell them?

We see lots of people who lack energy, continually have ‘brain fog’, mood swings and irritability because they are on blood sugar roller coasters.  Balance a person’s blood sugar and you can have an entirely new person.

What do you eat for breakfast to get the most out of your day?

My favourite breakfast is sautéed red onion or leek, two organic eggs, with a handful of left over roast veggies from the night before. I then scramble it all together and place onto a bed of rocket and a half of avocado.

Yummy!

My daughter and I also make these amazing ‘bliss balls’ that are low in sugar, high in protein and are just the perfect on-the-go sweet treat!  [ Why not try luk beautifood’s ‘Glow Ball’ recipe. ]

Our 'Glow Balls' packed full on goodness and so easy to make!

Our ‘Glow Balls’ packed full on goodness and so easy to make!

What are your top three †˜can’t’ live without’ ingredients when you cook and why?

1. Cocoa powder- powerful taste and good for you

2. Coconut oil-a medium chain triglyceride so you can burn it unlike other fats.

3. Vegetables- some at every meal. They are delicious, filling, nutrient dense.

LIFE

What is happiness to you?

That is a big question but I truly believe that one cannot be happy until they find internal happiness and self love.  Not in a pompous way, but a †˜hey I am going to be kind to myself- kind of way.’

What is the best advice you have ever been given and how do you live it?

The best advice I have been given are not words they are actions. It has been the actions of others that I  truly respect and observe that I try to model.

Caring, Compassionate, Kind, Truthful, Grounded and Centered actions (and that doesn’t mean without laughter!)

What is your personal Monday morning mantra?

Yeah, it’s Monday- damn I am one lucky girl!

What gets you out of bed?

I get crazy if I sleep too much as I feel like I might miss something so I have no trouble getting out of bed.

What’s next for A Healthy View?

Oh my word, 2014 is going to be a cracker†¦. FOS†¦stay tuned!

dividers R1-luk middle yellow

We love Michele’s simple words of wisdom, everything she says just makes so much sense! If you agree and would like to learn more about Michele’s philosophy head to her website where you can find out about her wholefood cooking classes, cleanse and nourish programs, personal nutrition consultations, school programs, corporate wellness programs, events, recipes and MORE.

be delicious.... inside and out