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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.

YOU’LL NEED…..

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

TO MAKE….

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!

TIPS & TRICKS

  • 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.

KIDS 

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

walnut milk clean food luk beautifood

Walnut Milk – make in 2 minutes on a cold pressed juicer

I love skin-healthy, omega 3 rich walnuts and will do anything to eat them daily.  I make our fresh almond milk every few days for breakfast (I really do) and always think…I must try it with walnuts. Will walnut milk work? Will it be  an opaque white colour? 

And work it did a treat. Nut milks – a lactose alternative to ‘inflammatory’ & ‘body acidifying’ but calcium rich dairy are quick to make …if you have the right equipment. Don’t settle for store bought milks unless you need the convenience when you are away from home or just too busy as they contain added vegetables oils, refined sugars and are heat treated for pasteurisation loosing vital heat sensitive beauty nutrients. The two main ingredients in walnut milk are walnuts and filtered water. If you like you can sweeten the mild creamy walnut milk to make it divinely fragrant and caramelly with medjool dates and / or vanilla bean or cinnamon. Unlike  dairy & almond milks that are a good source of calcium, walnuts are low in calcium so boost the milk with a spoonful of tahini or if you eat yoghurt – add a few spoonfuls.

BEAUTY BENEFITS

Walnuts are a delicious non animal source of omega-3 essential fatty acids which help the body to reduce inflammation. Inflammation of the skin can lead to redness, puffiness and many skin diseases making it especially important to sustain a bright, youthful appearance.  Tryptophan is an essential amino acid found in abundance in walnuts and is involved in the production of serotonin.  Serotonin promotes positive feelings, washing over your body to create a calm spirit while helping you to smile and relax.  Minimise frown lines with walnut milk!! and glow from the inside, out.  See our beautifood bite too.

WALNUT MILK RECIPE
YOU’LL NEED

125 g (1 cup) walnuts (see notes)

500ml (2 cups ) filtered water

Optional: 2 fresh dates, pitted , &/or

pinch cinnamon or a few drops of pure vanilla extract or paste (or half a pod)

HOW TO

Use a cold pressed juicer  

  1. Add the walnuts to the holding tray. Turn on juicer.
  2. Drop the nuts thru several at the time as you pour in the water, retain a 1/3rd of the water if you are adding dates.
  3. Add the pitted dates and remaining water. (you can pour the milk back thru to extract any left over date/ nuts in the sieve)
  4. Pour into clean glass bottle or jars.
  5. Add vanilla & / or cinnamon – optional – and shake! I like the taste without it as I love walnuts.

With a Vitamix or high speed blender

Add water and nuts to blender – whiz on high for about a minute til white and creamy. Strain thru muslin cloth. If flavouring do so once poured into the bottle… and shake. If adding dates and flavouring – add strained milk back to blender add dates / spices and whiz til smooth.

Store walnut milk for maximum 4 days in the fridge.
Makes approximately 500ml (2 cups)

NUTRITION (with dates) 

Serving Size – 125g

Energy                911kJ

Protein               4.3g

Fat, total            20.1g

 – saturated         1.3g

Carbohydrate       4.4g

 – sugars             4.3g

Sodium               2mg

TIPS AND TRICKS
  • You don’t have to soak the walnuts overnight in the fridge before blending. Works fine but it is best to ‘activate’ them to awaken enzymes.
  • Use ‘Passata’ jars to store your walnut milk (500ml t0 750ml).
  • Blend walnut milk with raw cacao & or banana to make a delicious hot or cold smoothie.
  • Substitute walnut milk for regular milk with muesli and quinoa or oat porridge.

 

Takes 2 minutes to make thru a cold pressed Juicer as you don't need to sieve it.

Takes 2 minutes to make thru a cold pressed Juicer as you don’t need to sieve it.

 be delicious.... inside and out

beauty bar cake

BEAUTY BAR CAKE | more-ish and moist

[recipe] Makes 1 loaf | 60 mins wo-to-go

This is one of those recipes that not only boosts your beautifood intake but helps you feel good whilst making and eating it! It is a moist, more-ish cake filled with nutrient rich goodies. The only ‘added’ sugar comes from 2 tblspns of honey as the dates are cooked down til icky & sticky + sultanas are added to sweeten. It’s gluten free because quinoa and almond flours are used and what’s more there is a cup of finely grated carrot  – that cannot be seen or tasted but provides vitamin A &  fibre and keeps it moist.

This beauty bar cake offers your skin nutrients to help fight wrinkles & look radiant. It’s wholesome ingredients keep you feeling fuller longer, after giving you an initial boost of energy….it is a ‘slow release cake.’

YOU’LL NEED…..

1 cup dates  – pitted and chopped  + water

Read more

slow roasted cherry tomatoes with oregano

QUICK ROAST MINI TOMATOES | brimming with beauty

[recipe] Serves 4 | 10 or 60mins go-to-wo

What makes this recipe so fabulous is that you don’t have to do a thing and it looks and taste beautiful…..not to mention tomatoes skin-loving beauty. Simply toss a punnet of tomatoes in olive oil, fresh herbs, season and bake! So, so pretty. Serve with a ‘grilled’ piece of fish or meat or eggy tart.

BEAUTY BOOST: Tomatoes contain Lycopene, a powerful anti-oxidant.  This free radical scavenger is particularly effective in skin-tissue because it is fat-soluble –  reducing skin cell damage means preventing wrinkles. Adding olive oil to is a great way to increase lycopene’s absorption as it is bound to the dietary fibre and what’s more it’s made more bio-available if cooked! Needless to say tomatoes containVitamin C  – another fabulous antioxidant that is essential for the production of collagen – think of it as glue to keep your skin from collapsing and forming wrinkles and sagging. And Lycopene has been found to block UV light that causes your skin to produce free radicals, eating them won’t protect you from direct light as it only has a SPF of 3 but it’s enough to reduce the effects of indirect sunlight. Start adding tomatoes to your daily eating routing for a more youthful, radiant complexion! 

Read more

apple-pancake

Healthy Pancakes for breakfast

 

Everyone loves pancakes but how many of us make them regularly when you know they are void of good nutrition and not a good way to start the day? I’ve ‘beautified’ the recipe by taking a basic recipe and substituting refined wheat flour with an organic spelt wholemeal flour (ie nutrient rich bran and germ have not been removed) and buckwheat flour and adding some nutrient dense goodies such as chia seeds and almonds. I love to serve them with fruit, yoghurt and muesli to create a healthy, balanced and sustained energy breaky loved by adults and kids.

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 mineral antioxidants (zinc, magnesium, calcium & selenium) and skin-nourishing vitamin E.

Serves 4 |  10mins go-to-wo
YOU’LL NEED…..

batter

1/2 cup buckwheat flour and 1/2  cup organic wholemeal spelt flour

1 tbsp chia seeds

2 tbsp almond meal

1 tspn baking powder

1 egg

3/4 cup milk

apple – quartered, cored and sliced finely

———–

to serve

  • natural yoghurt
  • muesli
  • maple syrup
  • cinnamon
TO MAKE….

Add dry ingredients to bowl. Mix well.

Add egg and milk. Whisk til well combined.

Turn heat on medium high, into a fry pan add a knob of butter, add a ladle of pancake mix.

Quickly arrange slices of apple on surface of pancake.

Cook until surface of pancake firms up then turn over with spatula. Cook til apples are soft and golden brown.

Pop on a plate, sprinkle with cinnamon, dollop with yoghurt, sprinkle with muesli and a drizzle maple syrup.

TIPS & TRICKS
  • You may need to increase the milk a bit because if the batter sits for a while it thickens as the fibre & chia seeds absorb the milk. 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 use all buckwheat if you want a gluten free recipe.
  • Instead of apple, cinnamon & maple syrup, 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.
  • 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.
  • You can substitute some of the milk with sour cream or buttermilk to make lighter and fluffier.
  • 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.
KIDS 

Make pikelet size pancakes with out apple and freeze for lunch box snacks.

 

 

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.