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beauty benefits of figs beauty food figs luk beautifood

beauty food figs

beauty food figs

Grown since ancient times, figs have a sweet taste and aroma and are native to western Asia. They range from a lush dark purple, to a mixture of pale green, pale purple and a pale brown colour. The entire fruit is edible (except the stem!) and provides your body with a rich nourishment of calcium and dietary fibre.

FOOD ACTIVES

Antioxidants, vitamin B6, vitamin K, calcium, iron, magnesium, copper, potassium, fibre and tryptopphan

BEAUTY BENEFITS

Rich in calcium, figs contain one of the highest amounts when compared to any other fruit. The combination of potassium and calcium is perfect for keeping bones and teeth strong and maintaining a gorgeous smile. Their high fibre content helps to increase the absorption of essential nutrients into the body. It also assists the removal of toxins working to cleanse the body and create a bright complexion. Tryptophan, an essential amino acid works within your body through serotonin – a chemical which encourages feelings of calm and relaxation. Delicious and sweet, figs are fabulous for your body and your complexion.

COOK

Figs can be eaten raw, cooked or dried. They can be sprinkled over a warm breakfast cereal, added with yoghurt or to baked treats, or made into a jam.

TIP

Figs can be eaten raw, cooked or dried. They can be sprinkled over a warm breakfast cereal, added with yoghurt or to baked treats, or made into a jam.

dividers R1-beautifood middle yellow

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

beauty benefits of dark chocolate beauty food dark chocolate luk beautifood

beauty food | dark chocolate

beauty food | dark chocolate

beauty benefits of dark chocolate beauty food dark chocolate luk beautifood

Highly regarded as the best quality, dark chocolate is traditionally made with Dutch-processed cocoa powder, cocoa butter, cream, refined sugar and additives. Its quality is measured by the % of cocoa solids (higher the better and with it increased bitterness).  Now we are seeing cleaner, organic, dairy free, additive free, less sugar or the use of unrefined sugars (eg coconut nectar), and even raw cocoa variations which have amazing flavour and retain the intrinsic nutrients of the cacao.

FOOD ACTIVES:

Flavonols, magnesium, iron, copper, phosphorus, manganese, zinc, selenium, phenylethylamine and theobromine

BEAUTY BENEFITS:

Keeps you looking and feeling great with a boost of flavonols. These are antioxidants help fight against free radicals, preserving a youthful, bright complexion. They also work to protect your skin from the suns damaging UV rays while helping maintain its elasticity.  Dark chocolate can help minimise collagen breakdown by naturally reducing the amount of stress hormones released.  The magnesium helps to relax your body and mind while phenylethylamine is a natural mood enhancer, helping you to stay positive!

COOK:

Eat as is!  Chopped, broken or melted it’s fabulous for baking, making mousse, custards and hot chocolates….or just nibble away!

TIP:

Look closely when buying chocolate – there are many. Find dark chocolate that contains 70% or more cacao (solids) and ideally organic. This will ensure you are getting the most antioxidants and nutrients possible without additives or too much sugar. Also look for chocolate with natural sweeteners such as stevia which will have a lower GI helping to control blood sugar levels. Or just have a few pieces only and savour the moment.

dividers R1-beautifood middle yellow

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

beauty food - goji berries

beautifood bite| Goji Berries

The beauty benefits of goji berries

beauty food - goji berries

Also known as wolfberry, these bright red †˜superfruit’ berries have been used for thousands of years in China and Tibet as a culinary and medicinal ingredient. Member of the deadly nightshade family (Solonaceae) which includes tomatoes, potatoes and eggplant.

FOOD ACTIVES: Over 21 trace minerals – calcium, magnesium, selenium, iron (x15 amout in spinach), zinc, all amino acids (unique for a fruit), thiamin,  and fibre. Jam packed full of antioxidants (esp carotenoids and vitamin C) they rank top of the ORAC (Oxygen Radical Absorbance Capacity) chart.

BEAUTY BENEFITS: A natural anti-inflammatory, anti-bacterial and anti-fungal food. The antioxidants fight free radicals and reduce inflammation to maintain a smooth radiant complexion warding off signs of ageing.  The presence of magnesium and thiamin helps to improve your quality of sleep and feeling of wellbeing, allowing you to radiate beauty from the inside, out.

COOK:  Readily available as dried fruit. Perfect addition to smoothies or on top of a breakfast bowl or added to tea.

TIP:  When adding to a recipe, simply soak for 5 to 10 minutes, helping to make them plump and juicy. Keep the soaking juice as a tonic.

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.

beautifood bite - beetroot

beautifood bite | beetroot

beautifood bite | beetroot

beautifood bite - beetroot

This rich, beautifully coloured veggie can really not be BEET when it comes to nourishing your body from the inside out.  Available all year round, and reasonably cheap when you buy them with the leaves cut off, there’s no excuse to not include them in your skin loving meals.

FOOD ACTIVES:  Folate, potassium, vitamins A, B and C and magnesium, anthocyanin antioxidants.

BEAUTY BOOST:

Inside: Beetroot helps to detoxify the skin from within by removing impurities. Skin loving minerals including iron potassium and zinc also create healthy red blood cells which carries oxygen to skin cells for regeneration, repair and renewal.

Outside:  The antioxidants in beetroot will help alleviate red puffy complexion caused by inflammation. They are also great for the treatment of immune based skin problems such as acne or psoriasis. Beetroot can be used as a makeup colourant.

COOK:  Steamed, roasted or boiled, beetroot are a great addition to salads and sandwiches, or you can turn them into a dip. For a quick and easy way to get your beet fix get the juicer out!

TIP:  Beetroot helps to detoxify the liver making it a great to have the morning after a few vinos! Yes it colours your pee!

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.

Buckwheat Pikelets

ALMOND & BUCKWHEAT PIKELETS | swap refined ingredients for divine results

This wholesome pancake recipe gives you fabulous quick & easy to make little pikelets.  Whip a batch and top with savoury goodies or have as a healthy alternative to sweet treats.  They are  nutrient dense, and devoid of added sugar and refined white flour.

Topped or filled, they are handy to have on hand for breakfast, to fill lunch boxes or have as a snack.

I’ve taken a basic recipe and SWAPPED refined wheat flour with an organic buckwheat & spelt wholemeal flour and added some healthy and nourishing goodies such as chia seeds and almonds. Spelt is an ancient grain and tho is contains gluten some people with gluten intolerances can eat it . Note that it has a high gluten content which can create a ‘tough’ pancake.

BEAUTY BOOST: 

So many skin loving goodies packed into one delicious meal. 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.

RECIPE

YOU’LL NEED…..

Serves 4 |  10mins go-to-wo

batter

1 cup organic buckwheat flour (or use 1/2 buckwheat & half wholemeal spelt flour)

1 tablspn chia seeds

2 tablspn almond meal

1 tspn baking powder

1 egg

1 cup milk (add slightly less then use remaining if needed)

dollop butter to cook the first round.

TO MAKE….
  1. Add dry ingredients to bowl. Mix well with a ballon whisk.
  2. Add egg and milk. Whisk til well combined.
  3. Turn heat on medium high, into a cast iron fry pan add a knob of butter, add a small ladles of batter mix.
  4. Cook until surface of pancake has lots of little holes on the surface,  then  flip with a spatula.
  5. Turn on to a plate with paper towel. Stack them up and if eating immediately, keep warm in an oven (cover with foil to keep moist and soft)
  6. Store in an airtight tub for a day or 2 or freeze for later.
TIPS & TRICKS
  • Depending on what flour you use, you may need to increase the milk a bit. Also, if the batter sits for a while it thickens as chia seeds swell up to 10 times the original size. So, it’s a little trial and error til you get the right feel on the thickness of the batter: it is very forgiving.
  • You can substitute some of the milk with sour cream or buttermilk to make lighter and fluffier.
  • Why not try using a nut milk?
  • You can add other ingredients to the batter change the flavour or boost the fibre or nutrient content. Eg 1 tspn vanilla or 1 tbspn walnut oil or 1 tblspn wheatgerm or wheat bran.
  • Don’t over mix or you will toughen the batter.
TO SERVE

sweet (ideas)

  • For breakfast on a plate I love to serve them with fruit: natural yoghurt, muesli. maple syrup and cinnamon
  • Another idea is..whilst cooking, add slices of apple or pear and a sprinkle of cinnamon. Serve with maple syrup & yoghurt + a seedy cereal topper.
  • Or make a berry compote by cooking 1/2 cup frozen blueberries and 1/2 cup raspberries with 1/4 cup water & a couple table spoons of sugar or a few drops of stevia. Cook ingredients til liquid reduces and thickens – takes about 10 minutes.
  • Unless you are a purest, you can be a little naughty like me and add sugar to the cinnamon as it is easier to sprinkle and tastes yummy! At most you’re only adding 1/4 teaspoon to your plate so it’s a guilt free choice for me.
  • For kids lunch boxes or an on the go snack: butter and a smear of honey

savoury (ideas)

You can top or ‘sandwich’ together the pikelets with

  • creamy goats cheese + fresh thyme leaves, S&P
  • or sour cream, smoked salmon & capers, S&P
  • or hummus + ripes tomatoes, S&P, drizzle of olive oil
  • or avocado and rocket, S&P, drizzle of olive oil



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.