luk beautifood Cranberry and Citrus Tea

Cranberry Citrus Antioxidant Tea | Natural Beauty Boost

[RECIPE] Makes tea for two | 30 mins

For a superfood burst of flavour and antioxidants

This gorgeous ruby and aromatically spiced tea made with fresh cranberries and citrus is perfect for Spring. It’s not only cheerful and cooling, it’s caffeine-free too – so all kids, and kids at heart, can join in the fun.

A much-loved staple for Thanksgiving in the Northern Hemisphere, I’ve re-imaged the recipe as the perfect tonic and delicious iced tea in the our warmer months.


A powerful antioxidant and anti-inflammatory tonic, this Cranberry Citrus Antioxidant Tea helps prevent cell damage by free radicals and boosts the immunity to protect against a wide range of winter aliments. It also has stress-relieving properties to help to relieve tension and stress.



A year round superfood, cranberries contain a high nutrient and antioxidant content and are an  excellent source of vitamin C, fibre, vitamin E, vitamin K and manganese.
Cranberry also boast an impressive array of phytonutrients which are naturally occurring plant chemicals that offer the anti-inflammatory properties and protection from harmful free radicals.

Did you know: Sailors would carry cranberries on their ships to avoid scurvy due to the high vitamin C content and ease of storage when dried.

Iced Cranberry and Citrus Tea

Cranberry Citrus Antioxidant Tea


  • 2 cups water
  • Generous handful cranberries – frozen (if dried use 1/3 cup)
  • 2 whole cloves
  • ½ or 1 cinnamon stick
  • Peel of orange, 2x 5cm x 1cm piece
  • Squeeze lemon juice
  • ½ teaspoon of sugar if desired
  • Additional cinnamon sticks for garnish (optional)

Method (It’s super simple!)

  1. Pop cranberries pot with water, cloves and cinnamon sticks and orange peel. Bring to a boil, reduce heat, and simmer for 20-30 minutes.
  2. Add lemon juice. Sweeten to taste. Strain out cranberries if you like.
  3. Add cinnamon sticks for garnish if you like and serve hot or cold.


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!


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.


15 minutes go to whoa. Makes 1 cup.


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


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!

  • 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

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!


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.



– 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


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



– 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


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.


Image via @acouplecooks




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


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.


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


Bon appetit natural beauties! And don’t forget to share your favourite Spring recipes in the comments x



[RECIPE] Makes 25 (5cm) cookies | 30 mins go to woe  (Prep 10 mins. Baking 20mins)

Quick, easy wholesome recipe for kids lunch boxes & healthy snacks on-the-go.  This is a variation of the Crispy Oat & Cranberry Cookie  , it’s thinner and uses apricots instead of cranberries + maple syrup replaces panela sugar.


  • Maple Syrup – natural and un-refined, mineral rich sugar syrup
  • Oats: regulate your appetite so you feel fuller for long and as well as help lower cholesterol. Read more
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.


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


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.


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.


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!

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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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green smoothie

GREEN SMOOTHIE SKIN FOOD | Avocado, Mango, Banana, Kale + Chia Seeds

[recipe] Makes 4 large glasses | 5 mins wo-to-go | No Cook

We made this gorgeous green smoothie last friday in my inaugural “Beauty Wellbeing Workshop”. It was creamy smooth and delicious even tho it sounds an unusual combination. We drank it as an appetizer in the glam gold glasses as we prepped our lunch. Kelly’s scarlet nails look a treat next to it! You could also do shot glasses and pop a few edible decorative goodies on top.

I love to cook by looking at the ingredients I have on hand rather than following a recipe (hence the combo) and Ursula got to experiment with the ‘turbo charged’ cocktail blender I have  had for eons but rarely use – there was not a spec of kale in sight. So go ahead, experiment using this recipe as a guide.

BEAUTY BOOST:  Anti-inflammatory, rich in antioxidants, immune boosting, vitamin ACEK rich, EFA’s.  

Avocados for essential fatty acids and Vitamin E to keep skin soft and smooth. More on avo. Mango are rich in the carotenoid antioxidants + vitamins A&C – keeping your skin tight and toned. They also contain silica – a food active nutrient that acts as an internal moisturiser. Undeniably bananas are high in sugar (about 20g in a ripe one) and give you an energy burst (yeh if you are tired), but they also contain a high amount of fibre including the prebiotic inulin, which feeds our beneficial (probiotic) gut bacteria, the first line of defence for the immune system. Keeping your gut bacteria healthy can prevent inflammatory conditions like eczema and support the digestion and absorption of nutrients needed to retain optimal health and keep you looking and feeling younger. The high level of potassium ( ~ 400mg) they contain helps transport O2 round the body to renew and revitalise the skin. Kale is an excellent source of calcium, vitamins AC & K – all essential for skin health and Chia seeds are an excellent non-animal source of skin loving omega 3 to keep skin looking moist and plump.


1 ripe avocado

1 banana

1 mango (optional)

3-4 kale leaves

3 stems fresh mint leaves

1/4 whole lemon

2 tspns chia seeds

1 cup ice

1 cup chilled water or coconut water


Put  all ingredients in blender. Mix on high til smooth and creamy.

Serve in classes with a spoon or thick straw! Garnish if you have guests!


  • For a more liquid smoothie add more water or if you don’t want the flavour diluted another high water content vegetable such as cucumber or a liquid such as coconut water, almond milk or dairy milk.
  • For more dimension and an extra hit of Vit C (support collagen synthesis) add a squeeze of lemon juice.
  • For a bite add a dash of tabasco sauce.
  • Add some probiotics via an unsweetened yoghurt.
  • If you want a lower sugar content – remove one or all of the fruits. I like it as is and because I don’t eat much food with added sugar.
  • You can sub in fresh pineapple for mango, parsley or spinach for kale etc.
  • Chia seeds swell to 10times their size so they have a real thickening effect on the smoothie. For a more liquid smoothie –  sprinkle on top instead of adding in.


I will let you know once mine have had a go at making & tasting it!

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.


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.


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.


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.



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


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.



2 cups fresh pineapple chunks

1 cup fresh strawberries

1/2 cup ice cubes

mint leaves – optional


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



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


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!

Beauty Benefits of pineapple beauty food pineapple luk beautifood

beauty benefits of pineapple

beauty food pineapple

A symbol of paradise, pineapples with their sweet tropical flavour are indigenous to south America. They contain tough, waxy leaves with a distinct, green to yellow patterned skin with fibrous yellow flesh and a darker yellow, edible core.


Vitamin C, vitamin B6, thiamin, folate, bromelain, pantothenic acid, riboflavin, magnesium, potassium, manganese, copper and fibre.


The key beauty benefits of pineapple stem from the enzyme known as bromelain.  Bromelain is anti-inflammatory which softens skin and helps to reduce redness or swelling. It can help with digestion, working to ease bloating. With its high vitamin C, pineapple is also great to tighten and plump skin for radiant, glowing skin.


This vibrant fruit can be eaten fresh or cooked.  Pineapple is great when juiced, added to a fruit salad, or even in savoury dishes!


Once picked, pineapples become juicier but not sweeter so be sure to pick one with a sweet aroma and 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 cut,  cover and refrigerate for 2 days.

dividers R1-beautifood middle yellow


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 pineapple beauty food pineapple 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.


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.


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.


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.


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 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
matcha yoghurt and berry bowl clean eating luk beautifood

Three Ways with Green Tea

 As a nutrient powerhouse, green tea is loaded with antioxidants to keep you looking and feeling gorgeous!

Green tea undergoes minimal oxidation processes when compared with other teas and coffees meaning it retains the majority of its nutrients and carries them through right into your cup. With so many brands on offer it is hard to know which to buy! Try a few and see what your personal taste prefers as some are more bitter or sweet than others.  Our favourites are sencha or matcha green tea. Sencha tea is a gorgeous, fresh Japanese tea consisting of  tea leaves used for brewing, while Matcha is a powdered form of Japanese green tea, used for flavouring in desserts, drinks or baked goods. Both are fantastic for rejuvenating and cleansing the body, soothing digestion and cleansing the palette.

No matter which strain or type of green tea you use, without the proper technique it could end up tasting far too bitter and overpowering. Here are some  simple tips to have you brewing the perfect cuppa:

  • Fill the teapot until almost full with hot water.
  • Add cold water to fill up the tea pot, and let sit for a minutes.  This will bring the temperature down to around 80 degrees.
  • Scoop 1 teaspoon per person either into the infuser or teapot (an infuser will mean you won’t have to strain the tea while pouring).
  • Infuse for 1 to 2 minutes (it may change depending on the type of tea you buy, check the packet for instructions).
  • When pouring, pour a small amount into each cup, continuing until it is full (this allows the richer section to be distributed evenly).
dividers R1-luk middle yellow

Here our some of our favourite green tea recipes to cleanse and nourish your body from the inside out!



1 cup green tea, freshly brewed

1 tablespoon cup agave nectar (or honey depending on what you have on hand)

½ cup blueberries

4 cup fresh mint, chopped

1 cup ice cubes


1. In a blender, add green tea, agave nectar, blueberries, half the mint and ½ cup ice cubes. Blend for 2 minutes or until smooth.

2. Pour into a cup and add remaining ice cubes. Stir in remaining mint and enjoy.



1 cup water

1 tablespoon sencha green tea

1/2 teaspoon grated ginger

1/4 teaspoon cinnamon

1 teaspoon lemon juice

1 teaspoon honey


1. Bring water to a boil in a medium saucepan. Add ginger, cinnamon and lemon and reduce to a simmer for 4 minutes. Add green tea and simmer for a further minute.

2. Stir in honey and then strain into a gorgeous cup, serve warm.



1/2 cup natural yoghurt

1 tablespoon matcha powder

1/2 cup mixed berries

1/2 tablespoon chia seeds

Optional: a small drizzle of honey


1. In a small bowl add natural yoghurt.  Sift matcha powder into bowl and stir until well combined.

2. Top with berries, chia seeds and honey.

iced blueberry green tea clean eating luk beautifood

Gorgeous and Refreshing Iced Green Tea with Blueberries