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lük breakfast beauty bar recipe

lük Breakfast Beauty Bar

[RECIPE] 15 Serves | 45mins go-to-wo  | VEG WF DF (NF)

Delicious and easy-to-eat on the go this breakfast beauty bar contains essential beauty nutrients: omega 3 to fight inflammation & moisturise skin, essential amino acids for cell regeneration, vitamins, minerals & of course fibre to help nutrient absorption and remove toxins.  I created the recipe for the lük beautifood bar at the Growers Market, they were well received so we will make them every month! Obviously it had to be low sugar and most importantly I did not want it to taste like bird food.

Teamed with a lük Glow+Go Green Smoothie (add a spoon of yoghurt for probiotics & an egg for complete protein) and you have the perfect start to the day.

If you bake them at the beginning of the week and wrap up little bundles you’ll have something to grab as you run out the door.  They are handy for breakfast, to fill kids lunch boxes or to snack on.

BEAUTY BOOST:

So many skin loving goodies packed into one delicious bar. Wholegrains contain B vitamins that are required for every aspect of metabolism in your skin, without them your complexion will have a dull appearance as the skin cells can’t regenerate quickly. The seeds and nuts contain skin vital essential fatty acids (esp. harder-to-get omega 3) and key beauty mineral antioxidants (zinc, magnesium, calcium & selenium) and vitamin E. Shredded coconut and coconut oil provide a super skin  moisturising boost and anti microbial benefits.

YOU’LL NEED…..

Organic if you can:

1/2 cup oats – quick

1/4 cup flaxseeds

1/4 cup chia seeds

1/4 cup sesame seeds

1/4 cup pumpkin seeds

1/4 cup sunflower seeds

1/4 cup poppy seeds

1/2 cup shredded coconut

1/4 cup coconut – fine

1/2 cup ground nuts (eg almond, walnuts or brazil nuts) or a flour eg organic spelt flour

1/3 sugar (panela or rapadura – evaporated unrefined cane juice)

1/2 tspn baking soda

1/2 tspn salt flakes (crushed Maldon or Murray River)

zest of 1/2 lemon

1 tspn cinnamon

8-10 medjool dates – chopped (optional)

1/2 cup chopped almonds (optional)

egg

1/3 cup coconut oil

TO MAKE….

  1. Add dry ingredients to bowl. Mix well – use a big balloon whisk. Ensure dates are separated and coated in the dry mix.
  2. Add whisked egg and (melted) oil. Stir / cut through with a knife for several minutes til well combined – every bits and piece will be well coated and it almost clumps together in your hand. This step is important.
  3. Line ‘lamington tin’ ( 9″ x 13”) with unbleached baking paper and empty in mix.
  4. Spread mix evenly and firmly press down and into the tin. The surface will be smooth and firm. I use a flat pastry scraper to flatten out and compress the mix.
  5. Cook for 20-30 minutes on 170C or until surface is golden brown. Check cooking half way thru and turn tray if necessary – ie you may have hot spots in your oven.
  6. Cool slightly, cut the slice into bar size portions. Note it will seem a bit ‘crumbly but just press/poke back into shape – it will firm up on cooling. Leave in tin to cool.
  7. Once cool go over the cuts to ensure they are clean so you have individual pieces.
  8. Store in an airtight tub upto a 3 weeks.

TIPS + TRICKS

  • If you don’t have all the ingredients, don’t despair – mix and match. Eg Swap the oil or seeds or nuts
  • For school lunch boxes – omit the nuts 🙁
  • Pre-wrap the bars  in unbleached baking paper and pop on a sticker so the family can ‘grab and go’ – it makes them extra special.
Mixing the ingredients in the lük bar

fabulous mix of nutrient rich nuts and seeds

lük beauty breakfast bar

pressed firmly into the tray

Serving the Breakfast Beautifood Bar by the slice

Serving our Breakfast Beauty Bar by the slice

be delicious lower case

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.

BEAUTY BOOST

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.

 

BEAUTY BITE

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

Ingredients

  • 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.

Enjoy

skin loving watermelon healthy mocktail recipe clean food luk beautifood

Healthy Mocktail Recipe – skin hydrating Watermelon

Perfect for entertaining – your friends will love sipping on this pretty watermelon healthy mocktail on a warm summers day!

This healthy mocktail recipe is a refreshing, guilt free way to hydrate and revitalise your body on any occasion.  As watermelon is 91% water, this recipe will leave you feeling fresh and light and with the added ice, will help to cool your body and bare the heat of a hot summers day whilst giving your skin a powerhouse of antioxidants.

BEAUTY BOOST

Watermelons are high in vitamin A, vitamin C and lycopene which work together as a hero combination for your skin. Lycopene is fat soluble meaning it is an especially effective antioxidant and helps to protect skin cells from damaging UV rays and free radical damage.  Vitamin C from watermelon and oranges is water soluble meaning  it helps combat wrinkles and sagging from the inside of your cells by strengthening collagen and elastin which works to keep your skin firm and tight.  Vitamin A and limonoids in limes provide  lasting antioxidant protection whilst mint provides a refreshing taste whilst reducing inflammation, helping to sooth the body and reduce redness within your complexion.

SKIN LOVING WATERMELON HEALTHY MOCKTAIL RECIPE

Takes 10 minutes. Serves 4

YOU’LL NEED

1/4 watermelon, (seedless or seeds removed)

2 oranges

1 lime

1/4 cup strawberries

2 1/2 cups ice

1/4 cup mint

HOW TO
  1. Juice oranges and lime, add to blender with chopped watermelon.
  2. Add strawberries and 2 cups of ice to the blender and blend for 1 minute or until smooth.
  3. Pour into glasses (or a large jug), stir in remaining ice cubes and mint into your healthy mocktail and enjoy!
TIPS AND TRICKS
  • Add vodka!!
skin loving watermelon mocktails recipe clean food luk beautifood

Enjoy your healthy mocktail on a warm summers day for some skin loving nutrients and cool, refreshing vibes!

Savoury pancake recipe clean food luk beautifood

Gluten Free Savoury Pancake Recipe – with chickpea flour

The lightness and delicate nature of these gluten free savoury pancakes won’t leave you feeling bloated as they nourish your body inside out – the perfect light meal or substantial snack. 

We all know how important it is to live in balance – mixing up your staples and feeding your body with a variety of ingredients is paramount.  Although wheat is a common staple in the western world, it doesn’t have to be used as the main grain in every meal (think cereal, bread, crackers, biscuits, pasta) – we tend to be brain washed into thinking that wheat is our only choice.  This gluten free savoury pancke recipe allows you to explore using wheat free flour, even if you don’t require gluten free dishes for gut sensitivity issues.

Chickpea flour crepes are derived from the glorious socca recipe.  Socca is made from chickpea flour, oil and water and is a common street food eaten in the south of France.  It is baked in either an oven or over a wood fire to create a yummy thick pancake.

I have a taken the traditional recipe and made it into an easy-to-cook and eat thin batter.  This savoury pancake recipe can be prepared ahead of time and filled and wrapped with lots of fresh goodies.

BEAUTY BOOST

Chickpeas are an excellent source of protein!  Protein is vital for both the growth and maintenance of cells within your body. That means it is key to giving you a glowing appearance by replacing dead skin cells with new fresh, strong ones as well as maintaining healthy hair and nail growth.  Chickpeas also contain molybdemum which assists to cleanse the liver and detoxify the skin. This allows your complexion to radiate (even more!) from the inside out!

Turmeric is our go-to spice to beat inflammation! It works to reduce redness and puffiness while maintaining an even skin tone for a bright complexion. Turmeric even helps to preserve strong, lush hair by protecting your follicles from damage.

GLUTEN FREE SAVOURY PANCAKE RECIPE

30 mins wo to go.  Serves 4 (makes 10 thin pancakes)

YOU’LL NEED

1 1/4 cup besan (chickpea) flour  (store bought at your local supermarket – sometimes called garbanzo)

1 cup water

1 cup milk of choice (try our walnut milk)

good pinch salt + pepper if desired

2 eggs

2 tablespoons olive oil

½ teaspoon turmeric

½ teaspoon oregano

1 tablespoon lemon juice

HOW TO

1. Mix Flour, salt, turmeric and oregano together in a large bowl, creating a well in the center.

2. Add water, milk, eggs, oil and lemon juice , whisk until combined and smooth. Mixture should be runny but well beaten.

COOKING YOUR PANCAKES

It’s important to note, these are crepe-style pancakes not thick ‘brunch’ ones hence the batter is runny and producing deliciously delicate pancakes.  We recommend using a typical ‘light weight’ pancake frypan or crepe pan to give a finished pancake size of about 170mm. The pan needs to be light enough to swirl the batter to the edges and to shape and  ‘flip’ the pancake rather using a large pan.

3. Heat fry pan over medium heat. Once hot add drizzle or ‘brushing’ of olive oil to the pan.  Pour in a ladles worth (around ¼ cup 6oml of  batter) and quickly swirl the pan around to spread the batter out to the edges.

4. Cook for 1 to 2 minutes and flip your chickpea flour pancake – you’ll see bubbles form, cooking for a further 1 to 2 minutes.

5. Serve warm or room temperature with desired toppings!

TIPS AND TRICKS
  • Mix and match different herbs to change up the flavour of the savoury pancake recipe. Add in some crushed garlic and fresh oregano, or try rosemary or fresh parsley or even smokey paprika. Cumin and or coriander are my favourite aromatic spices that work well with besan too.
  • Top or fill. eg tomato salsa with a crumble of goats cheese, some tuna and avocado with a fresh lemon zest or sour cream and fresh rocket.
MAKING YOUR OWN CHICKPEA FLOUR

1. Pour 250g of dried chickpeas into a Vitamix or food processor and process for 3 minutes, or until powdery.

2. Sift the mixture to filter out the large pieces, blending them again.  You can also use a coffee or spice grinder to grind the left over large pieces into a beautiful powder.

3. Once ground several times, sift the flour mixture to remove any small granule type pieces.  These will not blend easily and can be thrown out.

4.  When using in the batter, only 1 cup is needed as it is slightly thicker than besan flour. Experiment – if the batter is too thin it will go lacy and break so add more or if too thick the batter won’t spread by itself in the pan so add more liquid.

5. Store left overs in an air tight container and save for the next time you make this gluten free savoury pancake recipe!

Chickpea Flour

If making your own chickpea flour – remove granules with a sieve.

4-DSC_2619

Make this savoury pancake recipe ahead of time and rewarm when ready

Pretty!

Pretty!

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be delicious.... inside and out

DIY Beauty Recipes for Glowing skin

Transform your skin in 3 ingredients or less.

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

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

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

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

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

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

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

matcha powder - powdered green tea

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2. MILK AND HONEY CLEANSING MASK  – all skin types

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

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

beauty food oats

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

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

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

beauty food lemon

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

Pomegranate is packed full of rich antioxidants which protect collagen thereby slowing down the appearance of fine lines caused by sun exposure. They also contain ellagic acid, which helps to prevent wrinkles. Pomegranate combined with yoghurt is also incredibly soothing for those with dry, irritated skin.

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

skin food pomegranate

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5. OIL CLEANSER  – all skin types

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

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

skin food almonds

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6. CITRUS BODY SCRUB  – all skin types

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

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

mandarin skin food

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

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

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

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

skin food coconut oil

 

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Stress and your skin

Improve Your 3 Top Skin Concerns naturally

If you are reading this, chances are you wish you could change or improve something about your skin. Whether it’s the occasional breakout, crows feet, pigmentation or sun damage – it’s unlikely that there are any women out there who feel like they have the perfect complexion. But having healthy, naturally glowing skin is not out of reach.

Find out here what is causing your most common skin concerns and how to improve them the natural way. 

1. Fine Lines & Wrinkles

wrinkles | creases | sagging

Wrinkles are creases or folds in the skin that increase over time,  predominately as a result of the natural ageing process but also  through free radical damage from things such as smoking,  pollution and sun exposure. Free radical damages decrease the skin’s elasticity resulting in sagging and wrinkles.

To decrease the appearance of wrinkles and prevent new ones from forming, the most important (and obvious) step to take is to protect your skin from the sun and stay hydrated. Second to that is to eat whole, clean foods – those that are free of additives and are rich in healthy fats, fibre and beauty nutrients.  And it goes without say that eating a diet rich in antioxidants will fight those free radicals that cause collagen and elastin fibres in the skin to break down.

5 Favourite antioxidant rich foods:

1. Blueberries

2. Papaya

3. Green Tea

4. Leafy green vegetables

5. Tomatoes

Kale

2. Pigmentation

Dark spots | light spots | uneven skin tone | dull skin | sun spots

Thought wrinkles were your skin’s worst enemy when it comes to ageing? Studies have shown that discolouration and pigmentation of the skin can visually add up to 12 years to your perceived age! And yes you guessed it, pigmentation is predominately caused by UV exposure as this increases the melanin (what gives our skin colour) production in our body. The two most common types of pigmentation are:

Hyper-pigmentation: where the melanin production is elevated leading to brown or tan spots on the skin.

Hypo-pigmentation: where the melanin production is lowered and patches of lighter skin appear.

To help fade imperfections, improve skin tone and brighten dull skin, Vitamin C is your best weapon. Vitamin C can accelerate the skin’s cell turnover mechanism, breaking up dark spots and dull skin tone as a result. It also helps to prevent new dark spots from appearing by fighting the formation of concentrated melanin patches (dark spots).

5 Favourite Vitamin C rich foods:

1. Citrus – Lemons, limes and oranges

2. Camu Camu

3. Capsicum

4. Broccoli

5. Berries

Raspberries

3. Acne

white heads | blackheads | hormonal breakouts | adult acne

There are countless reasons why people, of all ages get acne. Although acne occurs predominately in adolescence, about 20% of all cases occur in adults (and mostly in women!).

Basically pimples occur when the skin’s oil glands (sebaceous glands) clog the pores or openings for hair follicles. If the openings are large, the clogs take the form of blackheads and if the openings stay small, the clogs take the form of whiteheads. The most common causes of acne and breakouts are:

Hormones: This is the most common cause of acne in adolescents as they experience an increase in hormone production. Both boys and girls during puberty produce high levels of androgens, hormones that include testosterone. Testosterone tells the body to make more sebum i.e. skin oil causing more pimples.

Bacteria:  Bacteria exists in all skin types. It grows in the pores or ‘openings’ as a result of excess sebum (skin oil) which has clogged them and can cause the follicle wall to break under the pressure of this buildup. When this happens, sebum leaks and forms more pimples.

Gut Health and diet: If you’re not getting enough nutrients or digesting food properly due to poor gut health, your skin will start to starve which can results in breakouts, dull skin and reduced skin elasticity. A diet high in sugar, processed foods and alcohol can result in low levels of good gut bacteria that help to maintain good digestion and keep our skin clear and glowing.

Sometimes the cause of acne can just be genetic and may needed to be treated by a doctor or dermatologist. However, you can greatly improve your skin’s health through applying gentle, natural skincare and makeup that is suited to your skin’s needs as well as eating a diet high in probiotics, fibre, zinc, omega 3 fatty acids and antioxidants.

5 Favourite acne fighting foods:

1. Unrefined or fermented grains for fibre and improved digestion/detoxification

2. Fermented vegetables such as sauerkraut to improve gut health

3. Bone broth for gut health

4. Sunflower seeds and other foods rich in zinc for skin health

5. Flaxseed oil and other foods/oils rich in omega 3 fatty acids to reduce inflammation

Grains

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look feel be delicious

beauty benefits of chilli beauty food chilli luk beautifood

beauty food chilli

beauty food for glowing skin | chilli

beauty benefits of chilli beauty food chilli luk beautifood

There are a large variety of chilli with different colours and flavours, so whether you like it hot (or not!) there is a one for everyone. Cayenne are long, red and fiery, birds eye are mild and sweet, ranging from red to yellow while jalapenos are a thick, green and very hot!

FOOD ACTIVES:

Capsaicin, Vitamin C, vitamin A, vitamin E, beta carotene, folate, potassium, magnesium and iron.

BEAUTY BENEFITS:

Chillis aren’t just for spice! Capsaicin which gives beauty food chilli its spicy flavour also helps to reduce inflammation and redness from your complexion, it also reduces muscle and joint pains.  Beta carotene and vitamin A work together, protecting your skin from the suns damaging UV rays.  This nurtures your skin while outdoors, maintaining a firm and glowing complexion. It is also a great metabolism booster!

COOK:

Used fresh or dried, red, green or yellow! Sprinkle into salads or stir-fry for that extra kick or add to curries to bring out flavour.  Be sure to wash your hands after touching them as capsaicin can cause your skin to become irritated.

TIP:

It can be difficult to pick the perfect beauty food chilli due to variety of flavours and spice levels.  In general make sure they are bright in colour and slightly glossy. Their skin should also be firm and taut, not wrinkled or discoloured.

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PRINT TO KEEP HANDY

PRINT this gorgeous 10x15cm beautifood skin food card to keep beauty inspiration at finger tips reach in your kitchen

Step 1. Simply click on the  skin food image .

Step 2. Then right click and choose ‘Save image as’ where it will be a JPEG in whichever folder you choose.

Step 3. Open the saved image and print on a postcard size (6”x4”/10cmx15cm) photo paper.

Step 4. Send to printer for your gorgeous skin food card!

Step 5. Display on your fridge file in a A-Z card box in your kitchen.

be delicious.... inside and out

adobado Chilli Chicken recipe clean food luk beautifood

Adobada Chilli Chicken Recipe

Not just for fabulous flavour… our adobado chilli chicken recipe is the perfect body-boosting meal!

Tho adobado – means ‘marinated’ in Spanish we have cheated to make this an easy weeknight dinner still full of flavour.  It’s perfect for those busy week nights when there’s ironing to be done or those last few emails to get stuck into!  This adobado Chilli Chicken recipe is a ‘one dish bake’ with little prep.

This chilli chicken variation of  a traditional Mexican dish, works wonders for your metabolism.  Capsaicin (which gives chillis their spice) causes your body to release heat when digesting, leading to a boost in your metabolism.  It results in your body burning more energy and can also help to make you feel fuller, helping to prevent you eating too much!

BEAUTY BOOST

Their spicy hot flavour isn’t a downfall for chillis. Along with the benefit of kick starting your metabolism, chillis also contain beta carotene and vitamin A which work together, protecting your skin from the suns damaging UV rays.  This nurtures your skin while outdoors, maintaining a firm and glowing complexion.  Chilli is also a great source of vitamin C which works to sustain a glowing, tight complexion by protecting the collagen and elastin in your skin cells from free radical damage…not to mention helping to make these 2 key ‘scaffolding’ protein structures of skin.

Garlic and onion work to decrease inflammation within the skin and are packed with antioxidants helping to maintain  smoother skin and reduce redness! This adobado Chilli Chicken recipe is the perfect skinfood for winter.

ADOBADO CHILLI CHICKEN RECIPE

1.5 hrs wo to go. Serves 4

YOU’LL NEED

8 – 12 small chilli (stem and seeds removed )

1.5 cups chicken stock

3 cloves garlic

1 onion

Juice of half a lemon

1 tspn dried oregano

1 tbsp basil or coriander (fresh, chopped)

600g chicken thigh (boneless and skinless)

1/2 avocado

HOW TO

1. Preheat the oven to 150 degrees.

2. Finely dice chilli, garlic and onion and add to baking dish with chicken stock.

3. Add lemon juice, oregano and mix well.

4. Trim chicken thighs and add to the baking dish, making sure to spoon the sauce over the top to coat the chicken.

5. Bake in the oven for 80 minutes or until chicken is tender.

6. Remove from oven and garnish with a fresh basil or coriander leaves and avocado.

TIPS AND TRICKS
  • Serve adobado Chilli Chicken recipe with steamed green beans, brown rice or quinoa and /or greek yoghurt with chopped mint.
  • Make sure you wear gloves when handling the chillies for this adobado Chilli Chicken recipe.

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Top Foods for Glowing, Healthy Skin

At Luk, we’re about educating people on the link between food and beauty. We want to show you how you can get glowing, healthy skin [sans make-up] simply from eating the right foods (or as we call them, beautyfoods!) to enhance your natural beauty.

When we talk about foods that “feed your beauty”, we’re talking about the Triple A’s: Alkalising, Anti-inflammatory and Antioxidant rich foods. These foods contain key nutrients to feed your skin and to keep it healthy, clear, hydrated, and wrinkle-free because the health of your skin cells is directly influenced by what nutrients are available to them.

When your body lacks the right amount, or the right kinds of vitamins, minerals, antioxidants, enzymes and essential fatty acids, it shows; mainly through dull, irritated, uneven and prematurely aged skin. Although lifestyle and genetics play a large part in your skin’s health, you need to look after what you’re putting in your body to get the best out of it in terms of health, happiness, energy and beauty.

Read on to find out how you can eat yourself to glowing, beautiful and healthy skin through alkalising your body, eating anti-inflammatory foods and giving yourself a daily antioxidant boost.

SLIDESHOW - 3 BEST WAYS TO GET GLOWING, HEALTHY SKIN

Alkalise Your Body

Alkalise your body for healthier skin

Smoothie image via Pinterest

Eat Anti-Inflammatory Foods

Eat anti-inflammatory foods to maintain plump, clear, healthy skin

Turmeric image via Pinterest

Give Yourself an Antioxidant Boost

Eat antioxidants rich foods to reduce free-radical damage

Bowl image via Pinterest

For a bit of help on how you can eat more of these beautifying foods, try one of our super quick, easy and tasty recipes! Like our anti-inflammatory super skin milk, alkalising go + glow smoothie or antioxidant rich pomegranate salad

Challenge yourself to incorporate more alkalising, anti-inflammatory and antioxidant rich foods into your diet for at least 30 days (roughly the life cycle of your skin) and tell us about the difference you see (and feel!) We’d love to hear about your experiences, leave a comment below, on our facebook page or send us an email!

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be delicious.... inside and out

Featured Image via Pinterest

roast quince recipe clean food luk beautifood

Citrus Baked Quince Recipe

Luscious autumn comfort food for the cooler weather, this quince recipe is more than a skin saviour.

Baking or pot roasting quinces brings out the most intense flavour. Although this quince recipe takes a few hours, it requires little attention besides basting and turning the fruit once or twice. You can be off doing something else and return to a truly luscious treat. Because the quince season is short it is waited for with anticipation. Until you have experimented with quinces yourself you have no idea what you are missing out on. 

BEAUTY FOOD BENEFITS

Full of vitamin C, quinces help to keep your skin firm and smooth. Vitamin C is a powerful antioxidant that fights free radicals which can damage your collagen and elastin (who wants wrinkles and saggy baggy skin?), it also is  essential for the production of collagen. Quinces are also a good source of iron transporting oxygen through the body via red blood cells to produce a radiant complexion and encourage the growth of healthy, lush hair.  The copper in quinces works to ward off any grey strands (!) while encouraging the reduction of pigmentation or sun spots on the skin, providing a more youthful complexion. Quinces can also work to reduce inflammation within your body and skin – especially puffiness or redness.

CITRUS BAKED QUINCE RECIPE

2 hours wo to go. Serves 4.

YOU’LL NEED

4 quinces, peeled and cut into quarters

1 lemon (juice and peel)

1 orange (juice and peel)

2 cinnamon quills

2 fresh rosemary sprigs

1/2 cup organic maple syrup

HOW TO

1. Pre-heat oven to 180 degrees. Place peeled and quartered quinces into an oven proof baking tray.

2. Pour over lemon and orange juice and add peel, cut into thick strips.  Add cinnamon quills and pour over maple syrup.  Cover with a lid or foil and bake for 1 hour.

3.  Remove quinces from the oven and stir to cover with juices. Turn the pieces, re-cover and return to oven.  Turn the oven down to 150 degrees and roast for a further 45 minutes to an hour.  The quinces are ready when they have turned a gorgeous deep pink to amber colour and are tender.

4. Serve warm or leave to cool.  When serving drizzle with some sauce from the bottom of the tin.

TIPS AND TRICKS
  • In this quince recipe you can core the quinces before or after roasting… keep in mind though, when cutting beforehand the quinces are rock hard and it can be difficult to remove the core and capture all the grainy bits.
  • A couple dollops of butter in the dish of your citrus baked quince recipe makes then even more luscious.
  • Try and retain the elegant natural shape of the fruit rather than topping and tailing if you are serving to guests.
  • This baked quince recipe is perfect with with a dollop of natural yoghurt and toasted walnuts.
  • Also delicious for a weekend brunch.
  • Don’t forget to look at our beautifood bite on quinces that tells you why this citrus baked quince recipe is body-delicious.
Pour over lemon and orange juice and add peel, cut into thick strips.  Add cinnamon quills and pour over maple syrup.  Cover with a lid or foil and bake for 1 hour.

Pour over lemon and orange juice and add peel, cut into thick strips. Add cinnamon quills and pour over maple syrup.

The quinces are ready when they have turned a deep pink to amber colour and are soft to touch.

The quinces are ready when they have turned a deep pink to amber colour and are soft to touch.

 NUTRITIONAL INFO

Amount Per Serve (Serving size = 4)

Energy: 967kJ

Protein: 1.2g

Fat: 0.5g

Carbohydrates: 48g