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beauty food bite | lime

beauty food | limes

beautifood bite | lime

beauty food bite | lime

Limes are a delicious skin food. High in vitamin C and limonoids, limes beauty boosting antioxidants protect skin and maintain a smooth, glowing complexion.

This bright green citrus fruit native to SE Asia is full of goodness and low in sugar, flourishing in the warmer months of the year….unlike winter lemons.

FOOD ACTIVES

Potassium, calcium, folate, vitamin A, vitamin C, limonoids and dietary fibre.

BEAUTY BENEFITS

High in vitamin C and limonoids, limes provide a great boost of antioxidant activity. They protect your skin from free radicals which can damage collagen and elastin and help to maintain a smooth, charming complexion. Vit C is also a co-factor to collagen production, that fabulous protein that keeps you skin smooth and wrinkle free. Limonoids are able to stay in your body longer than many other antioxidants, giving you the best protection from free radicals. Potassium assists your kidneys to flush toxins from the body while fibre aids the absorption of essential nutrients keeping your body clean and nourished.

COOK

Vitamin C increases the absorption of iron into the body so why not try adding it to meat dishes to make full use of the iron you are consuming.

TIP

Recipes often require limes to be juiced. By leaving them out of the fridge or warming in hot water, more juice is able to be collected… Helping to squeeze out those last extra benefits!

 Try a Luk Lime & Ginger Lip Nourish Natural Lipstick to protect lips with a boost of antioxidants!

dividers R1-beautifood middle yellow

PRINT this gorgeous 10x15cm beautifood infobite photocard to keep beauty inspiration at finger tips reach in your kitchen

Step 1. Simply click on the infobite image left.

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) photopaper.

Step 4. Be at printer for your gorgeous beautifood infobite card!

Step 5. File in a handy place in your kitchen.

The Green Goddess Dip | tighten, brighten and moisturise your skin

[RECIPE] Serves 4-8 |  10 mins go-to-wo

I created this dip with my good friend & chef extraordinaire Jo for the Balmoral Boatshed Beauty Food Bar evenings. I had a desire to show the beauty in food by using several coloured dips on a plate to demonstrate how each colour has different ‘active nutrients’ and how each of these can benefit the skin in different ways. There are lots of versions of “green goddess’ dip, some use cream cheese instead of avocado some don’t use herbs….but I created this one using my favourite ingredients that are always on hand. Because I have a kitchen garden I selected 5 different herbs. Don’t go to the expense of doing that if you don’t grow your own. Just select a herb or 2 who’s flavour your like or ones that go with what you are cooking.

BEAUTY BOOST
Avocado is fantastic for your skin! Luscious lipids & Vitamin E moisturise the skin by replenishing the skin’s natural moisture barrier to keep it soft and hydrated, vitamin C firms the skin by boosting collagen production and antioxidants smooth the skin by fighting free radicals that cause inflammation, dryness and tissue deterioration. Whether you choose spinach or watercress (or both!), the vitamin A content of these green leaves along with herbs is very high and promotes healthy skin by allowing for proper moisture retention. This helps to fight psoriasis, acne and dry skin. The zinc content of pumpkin seeds also aids in the fight against inflammation while the iron helps to brighten up those cheeks!

YOU’LL NEED
1 avocado

lemon – tablespoon or 3 of its juice

5 ‘half bunches’ of herbs (eg parsley, coriander, chives, basil, mint, dill – whatever you prefer!)

1/3 bunch green leaves (eg. watercress or spinach)

pumpkin seeds (couple tablespoons optional)

a good glug of avocado oil, grape seed oil or olive oil

1 sml clove garlic

salt & pepper to taste

TO MAKE

  1. Add the ‘well picked’ greens and garlic to food processor or blender and whiz until fine. Add pumpkin seeds (if desired) at this stage too.
  2. Use some oil to help the mix combine.
  3. Add the avocado and blend until a creamy consistency.
  4. Add lemon juice, salt and pepper to taste. (use lots to get intensity and balance of flavour)
  5. Adjust consistency with oil.

TIP & TRICKS
Experiment with the flavour of your dip mixing the type and ratio of greens !

TO SERVE

As a dip, sandwich filler or canape base. 
If serving as a dip,  surrounded with fresh and crisp veggies and crackers.

Green goddess dip - who can resist?

Green goddess dip – who can resist?

colour me beautiful dips

colour me beautiful dips

be delicious.... inside and out

Beauty Pantry Basics: Milk It

[FOOD]

Whether it’s for cooking, baking, making your morning latte, pouring on your cereal, dunking cookies in or simply enjoying by itself, ‘milk’ is a key part of our diet. We’ve come a long way since Daisy and her milkmaid; in this day and age it seems that every form of rice, nut, grain, seed and bean has a milk to its name. Every type has its pros, but which is best for you? We focus on the beauty benefits of five different milks so you can decide for yourself.

Cow Milk

Constantly under attack by the diet community as fattening and cholesterol forming, the market is now saturated with refined low-fat and no-fat milk versions. But it’s the minimally processed, keep-it-real full-cream (still only 4.6% fat) that is naturally nutrient rich and contains a small amount of fat that is an important element in enabling digestion of milk proteins and fat-soluble vitamins.  A good source of..

Calcium: Supports the new cell production and enhances the health and complexion of your skin by acting as a regulator of cell turnover which prevents the accumulation of dead cells. Also moisturising and hydrating, this nutrient will keep your skin looking soft and smooth.

Vitamin B12: Encourages the formation of red blood cells that carry oxygen to the body and helps blood vessels to function proper. The oxygen transported through the red blood cells helps grow healthy and beautiful hair

Vitamin D: Important for maintaining the immune system, which is key to preventing skin infection and diseases.

Riboflavin: This enhances metabolism processes for the formation and division of skin cells to keep you looking youthful and radiant!

cow's milk

Image Source: Pinterest via Creative Can

On the flip side, there are epidemiological studies that associate milk with inflammation, and ‘food sensitivity’  problems are growing – unwanted reactions that can cause diverse issues including digestive problems, asthma, eczema, joint pain, headaches and fatigue.

Soy Milk

This milk gets (undeservedly) bad press because of GM’s, thyroid issues (with a small but vocal portion of the population) and discussion on how high levels of phytic acid are thought to reduce the assimilation of key minerals. I like to take a ‘helicopter’ view of soy that it should not be popped into the “don’t eat” basket as it plays an important role in the diet of vegans and is native to Asia where it is consumed as part of the every day diet. Rich in plant sterols it’s believed to be one of the reasons why (along with green tea) Asian skin does not show the signs of ageing.  Relax and enjoy soy milk as a beneficial beverage….in moderation & GM free of course.

A good source of..

Calcium: It works with the skin to generate sebum that helps to maintain healthy moisture levels to keep it soft, smooth and hydrated.

Protein: This serves a major structural role in tissues such as muscle and skin as well as being vital to cell division necessary for growth, reproduction and healing. It is the building block for strong and healthy nails, hair and skin in which it aids in wrinkle prevention by reducing sagging and making the skin appear tighter.

Isoflavones: This is a class of very strong antioxidants known to have many beneficial effects on the skin. Anti-oxidative properties provide anti-inflammatory assistance to skin cells enhancing the appearance of the skin by preserving elasticity and producing collagen.

Screen Shot 2013-09-11 at 11.39.34 PM

Image: Pinterestvia Girl Cooks World

Almond milk

Almond milk has been gaining popularity in recent years not only due to it distinct and delicious nutty mild flavour but also because of its many health benefits. It shares the same excellent nutritional content as the highly nutrient dense almonds that it is made from. For the highest nutritional benefits you can very easily make your own from scratch.

A good source of..

Vitamin E: These anti-oxidants help prevent cells from free radical damage by protecting collagen and elastin structures. This fights the first signs of skin aging such as wrinkles, age spots and sagging. It prevents the loss of moisture in the skin and promotes a soft and smooth complexion by keeping the skin fats healthy while also acting as a mild protective agent from UV sun damage.

Omega-6+9 Fatty Acids: Overall this nutrient leads to smoother, younger-looking skin.

Glyocides: These antioxidants work together to fight free-radical damage, one of the main causes of wrinkle damage to the skin.

almond milk

Image: Pinterest via William Sonoma

Oat milk

If you aren’t keen on nutty tasting milks, the mild and naturally sweet flavour of oat milk may be for you.  Like almond milk, this milk contains all the nutrients of the nutritious food that it is derived from.

A good source of..

Iron: Plays a major role in oxygen movement in the body. When the skin receives proper oxygen supplies regeneration and repair of skin cells can happen and create thick, strong and wrinkle free skin that is youthful and glowing.

Manganese: This acts as an activator of many enzymes that enables the proper absorption and utilisation of antioxidants. One enzyme in particular it activates is called prolidase which increases the production of collagen which assists the body in healing wounds.

Thyamin: Promotes cell regeneration and cell division to support the skin in repairing damaged cells, making the skin stronger and healthier in appearance and reducing signs of wrinkles.

Fibre: The high fibre content (if you DIY) helps to regulate blood sugar levels and promote healthy bowel functions, which reduces toxins being present in the skin.

oat milk made in the Vitamix

 

Image Source: Pinterest via Oh She Glows

Coconut Milk

Made from the meat of the coconut this milk boasts a variety of nutrients as well as a creamy consistency and delicious taste. Whether you drink it or apply it topically, this milk will moisturise and nourish your body inside and out.

A good source of..

Vitamin E: Internally moisturises by keeping the skin fats healthy while anti-oxidants help to protect collagen and elastin structures, which prevents skin ageing and maintains a healthy, soft and smooth complexion.

Potassium: This balances fluids in the body, which allows maintenance of proper levels of moisture in the skin to keep it hydrated and smooth. It promotes cellular cleansing, particularly the elimination of wastes which allows for the regeneration of new cells and keeping the skin healthy, beautiful and radiant.

Phosphorus: Maintains good oral health by working with calcium to boost the strength of teeth.

+ Antifungal: Coconut oil is made up of healthy fats lauric acid, caprylic acid and capric acid which contain antifungal, antibacterial, antiviral prosperities to boost the immune system.

coconut milk

Image Source: Pinterest via cookingalalamel

The best thing about all these milks being popular is you can mix them up. This way you’ll be getting a fantastic assortment of vitamins and nutrients and an entire spectrum of amazing beauty benefits. So, grab yourself a glass and get drinking!

 

be delicious lower case

Luk Beautifood Recipie

SLOW COOKED LAMB SHANKS | winter comfort food

[RECIPE] Serves 4 | 5 mins prep only + 3-4 hours SLOW cook.

Divine cooked day before but not necessary.

I am baking this dish as I type but wanted to share the recipe straight away so you can pick up some shanks tomorrow and cook it across the (wet, cold Sydney) weekend. The aroma’s are enough to bring a smile to your lips. We will be eating the dish tomorrow night – 8 adults and 8 kids to celebrate end of term. The fire will be blazing, red wine on hand, a bowl of food + fork and hopefully we will have out old fashioned board games, relaxing together. We won’t explore the flip side!

I also made a similar dish last weekend so I know how good it is and how you can make up your own recipe based on what’s in your veggie draw & pantry. The trick is to slow cook it the day or night before. That way the flavours develop, and  if it is a concern to you can ‘scoop’ the set saturated fat off the top, carefully remove the shanks and reduce the sauce to further enrich the flavour. Read more

Minute Steak

Minute steak + balsamic glazed cherry tomatoes

Try this quick & easy steak for dinner

Pan fry minute grass fed steaks for a minute each side (or more depending on how you like it), then add cherry tomatoes to the pan with a dash of balsamic vinegar and allow to caramalise slightly. Serve with a fresh salad, quinoa or rice.

Enjoy!

Your body will love…

1. Go for grass fed over grain fed beef to keep saturated fat levels lower, omega 3 higher, to increase your micro nutrients intake and to keep your food ‘clean’.

2. Red meat is a rich source of  iron. Iron carries oxygen thru the body to stimulate healthy circulation, resulting in gorgeous glowing skin, boosts your energy and immunity levels whilst encouraging restful sleep. (bonus!)

3. Smaller serve size – think like French woman!

 

 Image: for inspiration only as we added garlic & organo!

 

Top-Minerals

top beauty minerals to support beautiful skin

Ever wondered what some of the more common minerals are that support skin health?

1. Zinc: vital for cell repair and to rebuild our collagen (skin cells scaffolding) to make skin firm, smooth, healthy and glowing. Plays a role in strengthening the immune system, needed for repair of wounds, to avoid acne, prevent white spots on nails and strengthen hair. Good source: pumpkin seeds

2. Iron: Carries oxygen around the body – healthy oxygenated blood stimulates healthy circulation, resulting in healthy glowing skin. Iron boosts our energy and immunity levels, plays a role in skin repair and encourages restful sleep. Good Source : red meat

3. Silicon/Silica: Promotes tissue firmness and maintains skins elasticity as silicon is a structural part of connective tissues, hair, nails –  gives skin a smooth, toned appearance and our body flexibility. Good Source: celery

4. Calcium: Important in the function of cell turnover and regulation of the protective lipid barrier. Deficiency associated with dryness, itching, premature wrinkling, eczema & brittle nails. Good Source: dairy foods + green leafy vegetables + sesame seeds.

5. Potassium: Helps with the growth of new cells. Deficiency results in dry skin.  Good Source: avocados + papaya

 

berry-topping

10min BERRY TOPPING | to go with Perfect Pancakes

[recipe] Serves 3-4 | 10 mins go-to-wo

The pancakes were popular so here is a quick recipe for a skin (& kid) loving sauce. Prepare the sauce first so it’s cooking whilst you make the batter and cook the pancakes.  See here for pancake recipe. I’ve kept the sugar low but enough to give a little sweet treat – and don’t forget there is no sugar in the pancake batter.

BEAUTY BOOST: No matter which berries you choose for this recipe (I love blueberries and raspberries), your skin (& hugs from family) is sure to come out on top. Berries are packed with the antioxidants knowns as anthocyanins – the blue red coloured pigments that give these fruits their beautiful colour. They belong to the flavonoid family, a class of food actives known for its anti-allergic, anti-inflammatory, anti-microbial and anti-cancer properties.

Read more

Green salad

GREEN LEAVES | how to create a salad repertoire

[recipe]  Serves as you like | 10mins wo-to-go

Greens are the most fast and fabulous beauty food and when combined with fruit, vegetables & seeds or cheese they are bursting with flavour and phytonutrients to help your skin look the best.  We all know we need greens daily  – but who has time to make a green smoothie every work day morning? Instead, toss leaves together, add some goodies, drizzle with an oil & a tasty ‘vinegar’ and relax in the evening knowing you will wake with wonderful skin!

BEAUTY BOOST:

Why green? Because it creates gorgeous skin, supercharges your energy and helps to keeps you clean by eliminating waste. Greens – spinach, rocket, parsley, watercress, beet leaves etc are packed with antioxidants to that stop free radicals from causing wrinkle-forming damage to your skin. They are also loaded with vitamins eg Spinach contains A, K & C not to mention minerals such as iron essential for carrying oxygen around your body and producing energy – essential for skin repair and regeneration. Greens also provide stress-fighting B vitamins. If you do things like combining Spinach (iron) with citrus (vitamin C) they will work well together, allowing for optimal nutrient absorption in your body.

YOU’LL NEED…..

This is a non-recipe! It is about you creating a repertoire of salads that go ‘on-the-side’ with whatever you are cooking.

Read more

Easy_Muesli

EASY PEASY MUESLI | your daily cleanse, inside out!

Serves (min 20) | 10mins wo-to-go

Instead of forking out a bucket load of time and money to buy all the ingredients from scratch, simply buy an off the shelf muesli and top it up with those ingredients you find hard to eat everyday.

BEAUTY BOOST: Kickstart your day feeling light, nourished & with heaps of energy to get you thru to lunch time! This muesli really gets you going because lots of the ingredients contain soluble and insoluble fibre (eg sunflowers | pectin) which help to keep the intestines well cleared and so can contribute to clear skin and less energy absorption.

Not only that, but I find it’s a fab way of getting your daily dose of seeds and nut which contain skin vital essential fatty acids (esp. harder-to-get omega 3) and key mineral antioxidants (zinc, magnesium, calcium & selenium) and vitamin E.

When topped with a natural yoghurt & fruit (eg frozen blueberries) you have given your body a huge ‘can-do’ boost.

YOU’LL NEED….

1 Box of ‘Table of Plenty’ muesli eg Velvet Vanilla (note: it’s half toasted for flavour | half untoasted for goodness) or Carmen’s

1 bag pumpkin seeds (eg 500g)

1 bag sunflower seeds (eg 500g)

2 bags of whole or chopped nuts (eg almonds and walnuts). (eg 1kg bags)

1 bag chia seeds ((eg 250g)

1 bag organic sultanas (ie no sulfate preservative eg. 500g ) or cranberries

1 bag ground linseed | flax seeds

TO MAKE…..

Into a big bowl add muesli and whatever quantity of the other ingredients looks good or empties the bag if they are smaller or already in use! Mix, pop into your favourite large re-sealable, preferably glass jar. Lasts til eaten!

TIPS

– you can add / substitute other goodies: eg sesame seeds, dried apricots (organic | ie no sulphur), brazil nuts

– buy these bigger, zip lock bags of seeds and nuts etc from your supermarket and use a quantity as desired – then you won’t have to measure to make this recipe and will always have lots on hand to make other body-delicious snacks or meals.

– Woolworth’s has a good selection under their brand Wholefoods brand. Organic is always best but I think it is great to just start eating better…

– both Woolies and Coles now sell kilo bags of nuts in their F&V section that are far more cost effect than those found in the cooking isle.

– really easy to mix and match your favourite ingredients and change it from batch to batch, season to season.

KIDS

– make sure you chop up the nuts or use a nut meal so they don’t complain about chewing.

– Intro muesli by sprinkling over weetbix + top with a crunchy but not too sweet flake such as cornflakes + plain yoghurt so they get the best of both worlds! (a taste / crunch they love  + slow realise energy)

–  If they complain about no added sugar yoghurt – drizzle a little bit of honey so YOU control how much sugar is added.