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antioxidant Rich summer smoothie clean food luk beautifood

Antioxidant Rich Spring Smoothie Recipe

Everyone knows that sipping a smoothie in the warm spring sunshine is bliss… But did you know they can help your skin to naturally glow too?

Try our Antioxidant Rich Spring Smoothie Recipe for a skin loving nutrient boost!  This smoothie is specially designed to contain foods bursting with antioxidants and provide your skin with a refreshing treatment from the inside, out.  Foods such as spinach, cacao and cherries are filled with a variety of antioxidants and are high on the ORAC (oxygen radical absorbance capacity) chart… Plus, they taste delicious together!

BEAUTY BOOST

Bursting with antioxidants, this smoothie is created to provide your skin the dose it’s been looking for!  With this degree of free radical neutralising power, you can say goodbye to skin damage and hello to a glowing complexion.  Did you know there is even evidence suggesting our body’s production of antioxidants may decrease as we age?  Our antioxidant rich spring smoothie recipe is sure to do the trick!  Antioxidants help to destroy free radicals in our body which are unstable compounds.  Through reactions in the body, they can transfer electrons and leave behind new free radicals. They come from the suns UV rays, cigarette smoke, pollution, our own normal metabolism and toxins presents in pesticides and other household chemicals.  They damage cell function and its integrity which in turn leads to sagging, wrinkled skin, blemishes and a dull complexion. Antioxidants can help combat the damage by neutralising free radicals and stop them from damaging our skin! It’s like your very own anti-aging cream working inside your body. With ingredients bursting with antioxidants, such as cherries, spinach and cacao, this smoothie will leave you feeling young and energised, while helping to sustain bright, smooth skin.Antioxidant Rich Summer Smoothie Recipe

ANTIOXIDANT RICH SPRING SMOOTHIE RECIPE

5 minutes wo to go. Serves 1

YOU’LL NEED

3/4 cup cherries

1 banana

1 /2 cup spinach leaves

1/2 cup walnut milk (or milk of choice, try our recipe here!)

1 tablespoon of cacao powder

Handful of blueberries (optional for garnish)

HOW TO

1. Chop banana and spinach leaves roughly and add to blender.  Add remaining ingredients and blend for one minute or until smooth.

2. Pour into a tall glass and enjoy, top with blueberries and ice cubes on a warm spring day!

TIPS AND TRICKS
  • Use cherries fresh or frozen.  If using frozen you might need to add a touch more milk to the antioxidant rich spring smoothie recipe to ensure a creamy consistency.

 

traditional chai tea recipe clean food luk beautifood

Traditional Chai Tea Recipe

Nurture and nourish yourself this Winter with our traditional chai tea. Filled with skin loving herbs and spices, it’s the perfect guilt-free treat to warm and soothe your body. 

Originating from South Asia and also known as masala chai (mixed-spice tea), chai tea is a creation of different herbs and spices in different ratios to create a  personalised treat that is one of the most enriching and  anti-inflammatory teas you can drink. I found whilst savouring my chai [and quiet moment to myself], I was warmed from the inside out and could almost feel myself begin to glow from all those nourishing ingredients. Even the ritual of creating and brewing the chai tea recipe was a lovely way to relax and recharge. This chai tea recipe is perfect for the cooler months to help you look and feel beautiful.  We’ve also got you covered from the outside in with our Chai Shimmer Lip Nourish, try it today to protect your lips this winter!

BEAUTY FOOD BENEFITS

This traditional chai tea recipe is full of nourishing goodies to nurture you from the inside out. The combination of herbs and spices work together to provide a natural and healthy pick me up through the presence of threobromine. They also provide powerful antioxidants for your body to fight free radicals that cause wrinkles,  while its anti-inflammatory properties help to reduce redness and puffiness. Not only helping your complexion, the ginger in chai also boosts your immune system to help fight against colds, aids digestion, relieves headaches and inflammation and even improves  the absorption and stimulation of essential nutrients in the body.

TRADITIONAL CHAI TEA RECIPE

15 minutes go to whoa. Makes 1 cup.

YOU’LL NEED

2 whole black peppercorns

3 cardamon pods

3 whole cloves

1 cinnamon stick

Just over 1cm of fresh ginger

1 whole nutmeg

1 tbspn black tea

1 1/2 cups water

1/2 cup milk of choice [we recommend cold pressed almond milk]

Optional: 1 tbspn of honey

HOW TO

1. To prepare the spice, gently smash cardamon with the side of a knife, peel and thinly slice the ginger, then combine all spices in a saucepan.

2. Add water and milk to the saucepan and bring to the boil. Cover and simmer for 5 minutes, stirring regularly to ensure the milk is not burning.

3. Add the black tea to the saucepan, continuing to simmer for a further 5 minutes.

4. Strain the chai tea mixture using a fine strainer, into a gorgeous mug and enjoy while warm!

TIPS AND TRICKS
  • Use this chai tea recipe as a base, don’t be afraid to try different ratios of the ingredients to find your perfect style!
  • In this chai tea recipe, you can choose to only add the water to the saucepan.  You can then heat the milk separately and add to your mug. Note, simmer time will be reduced if choosing to do this.
  • These spices may be ground together and kept in an air tight container to store until you next use this chai tea recipe!

616a91a916f1aaf69c8d5400da3f7ec6 Featured images from Yummy Supper and Pinterest

Hot Chocolate

Naked Glow Hot Chocolate Recipe

Unlike traditional hot chocolate recipes – potentially sugar laden and low in nutrients, this Naked Glow Healthy Hot Chocolate recipe is packed with goodies to get your cheeks glowing! 

What more can you ask for… warmth in winter, flavanols galore and a delicious drink to bring it all together! There is no need to feel guilty with this hot chocolate and sit back, relax and indulge as it nourishes, calms and creates radiant beauty!

Gone are the days of commercial hot chocolates with loads of fortification, powered dairy substitutes, flavour and emulsifier additives. This new gourmet health conscious era heralds many types of milks, sweeteners, boosters, raw cocoa and organic chocolates which when blended or melted make a smooth, rich and divine hot chocolate.

To make it easy to DIY your own drink I have created this Hot Chocolate Formula Chalkboard.

lük beautifood hot chocolate chalkboard

BEAUTY BENEFITS

Here are a few of the delicious skin food ingredients on the board.

Dark Chocolate: Providing the perfect boost of flavonols to nourish your body, these antioxidants help to fight against free radicals, preserving a youthful, bright complexion. They work to protect your skin from the suns damaging UV rays  while helping maintain it’s elasticity.  The cacao in chocolate slows collagen breakdown by  naturally reducing the amount of stress hormones released.

Raw Cacao: The unheated/ minimally processed base from which dark chocolate is made. Raw cacao is full of flavonols to protect and tighten your skin.  Raw cacao provides a much higher amount of these antioxidants, therefore a greater benefit in your body! Magnesium helps to relax your body and mind while phenylethylamine is a natural mood enhancer, helping you to stay positive!

Mesquite Powder: This high protein powder is the perfect addition to maintain stable blood sugar levels. It is low in GI and contains a natural sweetness to tickle your taste buds. It is also filled with vitamins including calcium, magnesium, iron and zinc helping to boost the nutrient content of your healthy hot chocolate.

Maca Powder: A healing herb from Peru. Known for the power to energise and revitalise, some like to call maca there very own superfood! It is a complete source of essential amino acids as well as containing alkalising properties. This helps to restore and balance the body, reducing its acidic state while working to maintain correct body processes.

Chia Seeds: Although they may be small, chia seeds are packed with goodness and help thicken your chocolate drink. Their high in omega three fatty acid content is ideal for both your brain and body! They work to reduce inflammation and keep skin cells hydrated to create a gorgeous plump complexion. They also ward off wrinkles as well as help acne – perfect for maintaining a bright, youthful complexion. Chia seeds also have a high protein content which helps to build and rejuvenate cells, creating a fresh and glowing appearance.

Cinnamon: Works to help skin neutralise free radicals, preventing them from causing damage and triggering inflammation, cinnamon is full of protecting antioxidants. It helps to brighten your complexion, as well as tightening and smoothing your skin! 

NAKED GLOW HOT CHOCOLATE RECIPE

To make the perfect hot chocolate for glowing skin – simply refer to the chalkboard image and start experimenting with ingredients and quantities for this hot chocolate recipe.
Here, I give you a little more detail on the making!

In a Vitamix or high speed blender that heats as it blends thru friction and creates the most creamy smooth texture, combine ingredients and whiz on high until mixture has heated up and is well blended. You can use traditional chocolate pieces as they will melt as it heats. Fill the bowl 2/3rds max.

On the stove. Heat hot chocolate recipe mixture in a saucepan whisk until all ingredients are combined and or melted.

To Serve: Create a little ritual around the making of your hot chocolate recipe. Select an earthen wear bowl or mug, lay a little tray and find a special place to savour your drink.

luk

Beauty Nutrition Handbook

raw easter treats - bunnies on horseback

Raw Easter Treats ‘bunnies on horseback’

Neither Devils nor Angels on Horseback, these creamy ricotta stuffed prunes enveloped in 85% chocolate are an indulgence for Easter.

Not-too-sweet, and packed with nutrients like antioxidants, fibre and healthy fats, you’ll love the intense rich flavour and almost jelly-like texture of these quick Easter treats.

The name ‘bunnies on horseback’ was inspired from the origin of the Devils on Horseback (bacon wrapped around prunes) which stems from Cornwall at around 1066 when the Normans invaded England. The Normandy raiders would cover their armour with rashers of bacon to frighten villagers with the grotesque appearance of the armour. Likewise, these may not look like the prettiest beauty food but I assure you these morsels taste amazing and are quick to make!

WHAT YOU NEED…

FILLING #1

25 pitted dates or prunes

180g Fresh Ricotta – strained

3 tspn Lemon zest – fine

1/4 cup Walnuts – toasted and rough chopped into a dice

t tspn Bee Pollen (optional)

1 Vanilla bean – 1 scraped  (optional)

FILLING #2

25 pitted dates or prunes

180g Fresh Ricotta – strained

3 tspn Orange zest – fine

1/4 cup Brazil nuts – toasted and rough chopped into a dice

Cinnamon – 2 good pinches

1 Vanilla bean – 1 scraped

DECORATION

70% + block dark organic chocolate (bittersweet) – melted over double boiler

raw easter treats - bunnies on horseback

TO MAKE

1. Prepare one or both of the fillings by combining ingredients until well mixed. There is enough ricotta mix to generously fill at least 25 prunes or dates per recipe filling. I prefer to use prunes over dates as they almost give a ‘turkish delight’ consistency and have an intense decadent flavour.

2. Remove the seed / pit from the prune or date by slitting side and keeping one side hinged.

3. Insert half  teaspoon of filling into each one. Alternatively fill a small strong plastic bag, snip off corner and pipe in.

4.  Chill in fridge for at least 15 mins til filling firms.

5. Dip filled prunes & or dates in melted chocolate – use a 2 prong fork to make easier. Place on toxin-free baking paper and refrigerate til chocolate is set.

raw easter treats - bunnies on horseback

Avocado and lime dressing recipe

Avocado Lime Dressing

It’s good to have some go-to recipes, ones that you don’t much thinking about as you know they will tick your healthy eating criteria boxes: 

You know what I mean – this recipe for Avocado Lime Dressing is one of those. We simply take healthy everyday ingredients and turn simple into a little bit special: avocado is creamy and silky rich and limes are exotic (grown in warm tropical climate unlike winter lemons), together they make a magic combination and give green salad leaves a new look and taste.

 BEAUTY BENEFITS

Antioxidants such as vitamin C and limonoids found in limes as well as vitamin E, carotenoids and zeaxanthan found in avocado will work to boost your body’s protection, fighting against damaging free radicals.  This will help to reduce inflammation, sagging and wrinkles while keeping your complexion radiant and smooth. Vitamin C also boosts the production of collagen, keeping skin smooth and tight. Limonoids remain in the body for a longer period of time, maintaining protection for your body, hair and skin. Skin – healthy lipids help to revitalise your appearance, retaining moisture in your skin to keep it soft and silky. Potassium aids your kidney to flush toxins from your body while fibre helps to absorb essential nutrients leaving your body ‘cleansed’.

AVOCADO LIME DRESSING RECIPE
YOU’L NEED

1 perfectly ripe avocado

1 lime – juice and zest

garlic – just a little, crushed

fresh finely chopped herbs – 1 or more of mint, parsley, basil, chives, coriander

1 tspn dijon mustard

S&P

oil (olive, walnut, flaxseed)  – just a dash to create the desired consistency & flavour

HOW TO
  1. Mash the  avocado in a bowl.
  2. Add lime juice, zest, garlic, s&p, mustard – whisk in til avocado is smooth and creamy
  3. Add herbs – as little or much as you desire. Eg 1 tblspn or 1/4 cup.
  4. Adjust: add a touch of oil and whisk in. If too sour, add a dash of something sweet & or a bit more salt to balance the sweet, sour, salt ratio – the key to a good dressing.
TIPS AND TRICKS
  • Serve avocado and lime dressing over green leaves, chopped herbs and shaved fennel.
  • If you like give your salad a beauty boost with a sprinkle of plant protein rich nuts (eg toasted pinenuts or almonds) or seeds (pumpkin – zinc or chia seeds – omega 3’s) For more ideas on creating a green salad repertoire – click here. 
Detox salad with avocado lime detox dressing

Make sure you have mandolin on hand to quickly whip up a green + white salad.

 

Don't toss your salad you are ready to serve.

Don’t toss your salad you are ready to serve.

 

blood orange raw cheesecake recipe luk beautifood clean food

Blood Orange Raw Cheesecake Recipe

Healthy, delicious, gluten free and vegan friendly, this divine raw blood orange ‘cheesecake’ made with cashew nuts will be an all round crowd pleaser at any event! 

Not only visually stunning and delicious, this raw ‘cheesecake’ made without cheese! is simple to make. Cashews, coconut oil and coconut milk are used in place of cheese to create a creamy smooth and skin-loving filling. Keep some in the freezer for when friends show up without notice, you will never have to worry again!

BEAUTY BOOST

Cashews are rich in healthy fats similar to those in olive oil which help to keep your skin soft and smooth.  They also contain selenium which keeps your scalp nourished, encouraging healthy hair growth for long lush locks. Vitamin E also aids your hair by providing antioxidant protection.  This prevents your hair cells from damage by free radicals which in turn maintains a gorgeous, natural shine.

Blood oranges are high in anthocyanins, which is also found in blueberries. Anthocyanins are powerful antioxidants which protect both your inside and outside from free radical damage.  Along with vitamin C, blood oranges work to prevent signs of premature ageing such as sagging and wrinkles, helping you to look and feel younger! They also contain folic acid which enables our body to create healthy red blood cells helping to create a natural glow and enable correct brain functioning.

BLOOD ORANGE RAW CHEESECAKE RECIPE

30 minutes plus freezing time

YOU’LL NEED

For the Base:

1 cup walnuts

1/2 cup almonds

9 dates (just under a cup)

For the Cake

1 1/2 cup cashews (soaked for a min of 4 hours beforehand)

Juice of 3 blood oranges

1 tablespoon coconut oil

1/3 cup coconut milk

1/3 cup honey

1/3 cup lemon juice

HOW TO

1. Process dates and nuts in a food processor or blender until a sticky mixture forms. Spread the mixture onto the bottom of a cake pan (using either the bottom of a spoon or your hands) and place in the fridge.

2. Blend all ingredients for the cake together on high until the mixture is smooth and creamy – make sure there are no lumps.

3. Pour the creamy cake  mixture onto the base layer and place in the freezer for around 3 hours or until frozen.  When ready to serve, remove from the freezer and place in the fridge for ten minutes before serving. Top with some pistachios, blood orange slices or even make your own blood orange glaze.

TIPS AND TRICKS
  • To make the glaze: Blend 1 date, 1 tablespoon lemon juice, 1/2 tablespoon coconut oil and the juice of 1 blood orange
  • Throw on some pistachios and a few blood orange slices moment before service (or it will run) for a gorgeous finish to you raw cheesecake recipe!
cashew cheesecake raw

Raw cashew cheesecake with a blood orange glaze

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

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

Berry Crumble recipe clean food luk beautifood

Pear and Berry Crumble Recipe

(from the archive)

This pear and berry crumble packed with vitamin C and antioxidants makes the perfect winter treat!

And who does not love fruit topped crumble? Working to boost your immune system and fight wrinkles, our pear and berry crumble recipe with a nut, oat and coconut oil topping takes less then an hour to make – 20 mins to cook / mix and 20 mins to bake making it an effortless way to end a cool winters day.

BEAUTY BOOST

Strawberries: Looking to reduce acne?  Strawberries are naturally rich in salicylic acid – a common ingredient in commercial acne creams! They also help to whiten your teeth and provide a radiant smile.

Blueberries: Full of antioxidants, blueberries have one of the highest antioxidant counts of everyday fruit. They have been proven to fight wrinkle formation by neutralising free radical damage to tissues in the skin, including collagen and elastin.

Pears: Vitamin C works to produce and maintain collagen in your skin helping to keep it plump and feeling smooth.

Raspberries: They are a rich source of dietary fibre to flush out toxins and create clearer skin while helping to fight blemishes or breakouts.

Oats: Also high in fibre, oats help to regulate blood sugar levels while vitamin B aids the regeneration of skin cells for a fresh, revitalised appearance. The iron in oats allows the skin to recieve oxygen to grow and repair, keeping it strong and wrinkle free!

PEAR AND BERRY CRUMBLE RECIPE

40 minutes wo to go. Serves 4

YOU’LL NEED

3 cups berries (fresh or frozen)

2 pears, peeled, cored and chopped

3 tablespoons fresh orange juice

1 teaspoon ground cinnamon

3/4 cup rolled oats

1/3 cup almond meal

1/4 cup rapadura sugar

1/4 cup nuts, crushed (almonds, pecans, walnuts, hazelnuts etc)

1 tablespoon coconut oil (melted)

HOW TO

1. Preheat the oven to 160 degrees.

2. Heat a saucepan over low heat.  Add pears, berries, orange juice, cinnamon and simmer for 10 minutes, stirring occasionally.

3. Meanwhile, grease the sides of a baking dish with a small amount of coconut oil.  In a large bowl mix oats, almond meal, sugar, nuts and remaining coconut oil.

4. Pour berry mix into the baking dish and top with oat mix. Bake for 15 to 20 minutes, or until slightly golden.  Serve pear and berry crumble warm.

TIPS AND TRICKS
  • Make extra crumble topping and simply top with a few fresh berries and yoghurt for breakfast the next day!
  • Use fresh or frozen berries.
  • Save a teaspoon of the warm berry mix and blend with 1/4 cup of walnuts and 1 frozen banana for a delicious ice cream!
Berry Crumble

Pear and Berry Crumble with a dollop of unsweetened natural yoghurt

 

 

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.