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.


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

Hot Chocolate

Naked Glow Hot Chocolate Recipe

Unlike traditional hot chocolate recipes – potentially sugar laden and low in nutrients, this Naked Glow Healthy Hot Chocolate recipe is packed with goodies to get your cheeks glowing! 

What more can you ask for… warmth in winter, flavanols galore and a delicious drink to bring it all together! There is no need to feel guilty with this hot chocolate and sit back, relax and indulge as it nourishes, calms and creates radiant beauty!

Gone are the days of commercial hot chocolates with loads of fortification, powered dairy substitutes, flavour and emulsifier additives. This new gourmet health conscious era heralds many types of milks, sweeteners, boosters, raw cocoa and organic chocolates which when blended or melted make a smooth, rich and divine hot chocolate.

To make it easy to DIY your own drink I have created this Hot Chocolate Formula Chalkboard.

lük beautifood hot chocolate chalkboard


Here are a few of the delicious skin food ingredients on the board.

Dark Chocolate: Providing the perfect boost of flavonols to nourish your body, these antioxidants help to fight against free radicals, preserving a youthful, bright complexion. They work to protect your skin from the suns damaging UV rays  while helping maintain it’s elasticity.  The cacao in chocolate slows collagen breakdown by  naturally reducing the amount of stress hormones released.

Raw Cacao: The unheated/ minimally processed base from which dark chocolate is made. Raw cacao is full of flavonols to protect and tighten your skin.  Raw cacao provides a much higher amount of these antioxidants, therefore a greater benefit in your body! Magnesium helps to relax your body and mind while phenylethylamine is a natural mood enhancer, helping you to stay positive!

Mesquite Powder: This high protein powder is the perfect addition to maintain stable blood sugar levels. It is low in GI and contains a natural sweetness to tickle your taste buds. It is also filled with vitamins including calcium, magnesium, iron and zinc helping to boost the nutrient content of your healthy hot chocolate.

Maca Powder: A healing herb from Peru. Known for the power to energise and revitalise, some like to call maca there very own superfood! It is a complete source of essential amino acids as well as containing alkalising properties. This helps to restore and balance the body, reducing its acidic state while working to maintain correct body processes.

Chia Seeds: Although they may be small, chia seeds are packed with goodness and help thicken your chocolate drink. Their high in omega three fatty acid content is ideal for both your brain and body! They work to reduce inflammation and keep skin cells hydrated to create a gorgeous plump complexion. They also ward off wrinkles as well as help acne – perfect for maintaining a bright, youthful complexion. Chia seeds also have a high protein content which helps to build and rejuvenate cells, creating a fresh and glowing appearance.

Cinnamon: Works to help skin neutralise free radicals, preventing them from causing damage and triggering inflammation, cinnamon is full of protecting antioxidants. It helps to brighten your complexion, as well as tightening and smoothing your skin! 


To make the perfect hot chocolate for glowing skin – simply refer to the chalkboard image and start experimenting with ingredients and quantities for this hot chocolate recipe.
Here, I give you a little more detail on the making!

In a Vitamix or high speed blender that heats as it blends thru friction and creates the most creamy smooth texture, combine ingredients and whiz on high until mixture has heated up and is well blended. You can use traditional chocolate pieces as they will melt as it heats. Fill the bowl 2/3rds max.

On the stove. Heat hot chocolate recipe mixture in a saucepan whisk until all ingredients are combined and or melted.

To Serve: Create a little ritual around the making of your hot chocolate recipe. Select an earthen wear bowl or mug, lay a little tray and find a special place to savour your drink.


Avocado and lime dressing recipe

Avocado Lime Dressing

It’s good to have some go-to recipes, ones that you don’t much thinking about as you know they will tick your healthy eating criteria boxes: 

You know what I mean – this recipe for Avocado Lime Dressing is one of those. We simply take healthy everyday ingredients and turn simple into a little bit special: avocado is creamy and silky rich and limes are exotic (grown in warm tropical climate unlike winter lemons), together they make a magic combination and give green salad leaves a new look and taste.


Antioxidants such as vitamin C and limonoids found in limes as well as vitamin E, carotenoids and zeaxanthan found in avocado will work to boost your body’s protection, fighting against damaging free radicals.  This will help to reduce inflammation, sagging and wrinkles while keeping your complexion radiant and smooth. Vitamin C also boosts the production of collagen, keeping skin smooth and tight. Limonoids remain in the body for a longer period of time, maintaining protection for your body, hair and skin. Skin – healthy lipids help to revitalise your appearance, retaining moisture in your skin to keep it soft and silky. Potassium aids your kidney to flush toxins from your body while fibre helps to absorb essential nutrients leaving your body ‘cleansed’.


1 perfectly ripe avocado

1 lime – juice and zest

garlic – just a little, crushed

fresh finely chopped herbs – 1 or more of mint, parsley, basil, chives, coriander

1 tspn dijon mustard


oil (olive, walnut, flaxseed)  – just a dash to create the desired consistency & flavour

  1. Mash the  avocado in a bowl.
  2. Add lime juice, zest, garlic, s&p, mustard – whisk in til avocado is smooth and creamy
  3. Add herbs – as little or much as you desire. Eg 1 tblspn or 1/4 cup.
  4. Adjust: add a touch of oil and whisk in. If too sour, add a dash of something sweet & or a bit more salt to balance the sweet, sour, salt ratio – the key to a good dressing.
  • Serve avocado and lime dressing over green leaves, chopped herbs and shaved fennel.
  • If you like give your salad a beauty boost with a sprinkle of plant protein rich nuts (eg toasted pinenuts or almonds) or seeds (pumpkin – zinc or chia seeds – omega 3’s) For more ideas on creating a green salad repertoire – click here. 
Detox salad with avocado lime detox dressing

Make sure you have mandolin on hand to quickly whip up a green + white salad.


Don't toss your salad you are ready to serve.

Don’t toss your salad you are ready to serve.


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

Beauty Benefits of camu camu beauty food camu camu luk beautifood
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.


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.


Takes 10 minutes. Serves 4


1/4 watermelon, (seedless or seeds removed)

2 oranges

1 lime

1/4 cup strawberries

2 1/2 cups ice

1/4 cup mint

  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!
  • 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!

Beauty Benefits of Carrots Beauty food glossary beauty food carrots luk beautifood

beauty benefits of carrots

beauty benefits of carrots

Although usually orange, carrots can also be found in purple, red, white and  yellow shades. And they’re not just for rabbits! The beauty benefits of carrots come from their vivid orange colour, which gives this root vegetable their nourishing, wrinkle fighting benefits.


vitamin A, vitamin C, beta carotene, vitamin B6, vitamin B3 (also known as niacin), vitamin K, folate, manganese, potassium, magnesium, phosphorus, calcium, fibre


Eating carrots is like nurturing your eyes! The beauty benefits of carrots start with their abundance of beta carotene.  They provides a fabulous boost, working to restore and nourish your eye sight. This occurs as beta carotene can be converted into vitamin A in the body, crucial for good eyesight and night vision. Carrots are also high in antioxidants enabling both your body and complexion to be defended against free radical damage. Vitamin C is vital for the maintenance of collagen production in the skin. It helps maintain skin elasticity while preventing ageing by preserving a smooth, radiant complexion.


Carrots can be added to many dishes easily- steamed, fried or baked, added to salads, smoothies or juices, and even in cakes or as a quick raw snack.


As beta carotene is fat soluble, drizzling a little bit of oil over carrots  before cooking enables your body to absorb much more, helping you to reap the beauty benefits of carrots!

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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

Beauty Benefits of Carrots

The Best Foods for Dry Skin

Winters mark the advent of cold air, early sundowns, hot tea, big blankets and dry skin.

Almost everyone’s skin suffers in some way during winter with cool, dry air causing complexions to appear dull, flaky, parched and pale. Not only that, but severe dryness can also lead to uncomfortable irritation and itchiness, that not even the best moisturisers, serums, balms, lotions or potions will fix, no, this is an inside job. Help your skin to retain moisture from the inside out by eating the right foods so you can have glowing, dewy skin all year round.

SLIDESHOW - best foods for dry skin

Nuts and Seeds

Nuts and Seeds for dry winter skin


Spinach for healthy, glowing skin

Coconut Oil

Coconut Oil - the ultimate skin food inside and out


Salmon is one of the few sources of omega 3 fatty acids which are essential for glowing skin


Silica rich celery for healthy skin and nails


Eggs are the perfect all-rounder for inside and out

And if you’re thinking how on earth am I going to get my dose of all these foods?! Try our Go and Glow Green Smoothie (with spinach, avocado, celery and flaxseed oil) or have a crack at one of our delicious skin loving recipes!

(…or as we say,  if you can’t eat it, wear it with our 100% natural makeup – that not only looks amazing but nourishes your skin, lashes and lips!)

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be delicious.... inside and out

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


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


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


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look feel be delicious

DIY Strawberry Face Scrub

For bright, glowing skin, it’s just as important to exfoliate as it is to moisturise. Without exfoliating, dead skin cells start to pile up on the skin’s surface leaving it looking dull, dry and ‘rough’. Try our super easy strawberry face scrub and let your skin shine!

Strawberries are a proven beauty enhancers, containing vitamin C, salicylic acid, antioxidants and natural exfoliating properties to brighten skin and clear complexion. Salicylic acid removes dead cells from the face whilst vitamin C works to improve collagen production.

Strawberries also contain alpha-hydroxy acids, which, when applied to the skin, help to break up the outer layer of dead skin.

By adding a small squeeze of lemon to the mix you’ll get an extra kick of vitamin C and antioxidants. Lemon also contains a natural acid which helps remove the dead layer of skin from the face while the sweet almond oil in this recipe will moisturise, nourish the ‘new’ skin cells.

This recipe is safe for those who suffer from acne as both lemon and strawberries are both great natural disinfectants and help to heal up blemishes, sores, acne scars, and skin rashes.


1. Finely mash with a fork or puree three to four fresh, preferably organic, strawberries [with the tops cut off]

2. Add in a small squeeze of fresh lemon

3. Add a tablespoon of brown sugar and about two teaspoons of sweet almond oil

4. Stir well.

5.  Gently massage into clean skin [I cleansed my skin and removed all make up first] and wash off with warm water. Follow with your preferred moisturiser or try one of our DIY face masks if your skin is particularly dry.

Relax and Enjoy


  • Store in an air tight container in the fridge but do not keep for longer than a day or two.
  • You can grate some fresh lemon into to the mix

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be delicious.... inside and out

Super Skin Milk | recipe for soft, smooth skin

[RECIPE] 3 x ~285ml serves  | 5 minutes wo-to-go (+12hrs soaking of nuts)

This is an easy †˜skin drink’ to make that’s scrumptious, satiating + skin-moisturising. I first saw a variation of this recipe demonstrated on the cold pressed juicer and new with a few tweaks it would make a fabulous †˜milk’ to moisturise skin inside out.

Nut milks provide a delicious base and if you have the right machine they are quick and easy to make. Why not pre-make a few little jars in one batch and sip each day as part of your morning beauty regime.

Sadly the consumption of fat in our everyday diet has taken a massive battering over the last 2 decades. Fat is essential for our bodies to function optimally, so enjoy the healthy monounsaturated and essential fatty acids in this drink. It contains approximately 7% fat ..the same as greek yoghurt, 3% sugar & protein…so what are you waiting for ?


Moisturising your skin from the inside out is essential to keep it soft and smooth. Lipids such as the those found in almonds coat cell membrane to keep cells smooth, plump and hydrated.

 Beauty benefits of Super Skin Milk ingredients

ALMONDS: Amino acids, essential fatty acids, vitamin E and powerful antioxidants keep skin moisturised and younger looking. By soaking almonds you activate the enzyme inhibitors and improve digestibility.
PEAR: Good source vitamin C + high fibre to maintain digestive health for the removal of toxins and increased uptake of nutrients from foods.
GINGER: Full of anti-inflammatory fighting substances to aid digestion for better nutrient uptake
LEMON: Rich in vitamin C, essential for making collagen for firmer skin. Body Alkalising and cleansing.
WATER: Hydration to keep cells plump and skin smooth.


90 (110g) Almonds   (equivalent of 18 / 100ml water)

1-2   Pears (unripe is better as they don’t discolour)

1      Ginger slice – small – 1cm x 2cm x 3mm

2      Lemon slices with skin

500ml filtered water


1) Cold Pressed Machine (eg Kuvings Silent Juicer)

  1. Soak almonds overnight to soften & activate
  2. Drain and discard water
  3. Process almonds thru juices with water, keeping 100ml.
  4. Follow with pears and lemon and ginger.
  5. Flush thru remaining water.
  6. Mix, taste (adjust if necessary) and serve.

Note: You may like to chill before drinking or serve with ice.

2) Vitamix

  1. Soak almonds overnight to soften and activate
  2. Drain and discard water
  3. Process almonds with water to make almond milk.
  4. Strain milk through nut bag or fine sieve.
  5. Give jug a quick rinse and put milk back in.
  6. Add pears, lemon and ginger.
  7. Mix on high for 40 seconds til all ingredients finely blended.
  8. Mix and serve.

Note: You may like to chill before drinking or serve with ice.

3) Ladyship

  1. Ideally – soak almonds overnight to soften & activate
  2. Drain and discard water
  3. Add sieve (#1) to jug.
  4. Add water, almonds, pears, lemon and ginger.
  5. Mix for 30 seconds til all ingredients finely blended.
  6. Whilst blending, open tap and mix continuously til empty.


–       Fresh turmeric is fabulous for an antioxidant and anti-inflammatory boost

–       Add an egg for protein for a natural face lift – amino acids are the building blocks of skin + cell repair and maintenance.

–       Add a dollop of yoghurt for probiotics to keep you digestive tract in order to help remove toxins and for better absorption of nutrients. If you don’t like dairy try some of the fabulous natural coconut yoghurts that are around now. (be aware they are 20% fat…ie 4 times more than regular so keep in mind to rebalance your food intake if you swap to it)

–       Instead of water use coconut water for electrolytes and immunity.

–       Cinnamon or vanilla can be added for extra aromatics.

–       Use any other nut – cashews, macadamia’s or brazil (particularly good source of silica to strengthen nails and hair)


–       Pre-make a few little jars in one batch and sip everyday as part of your morning beauty regime.

–       Depending on what beauty benefits you require, swap or add ingredients to suit your personal needs. EG add some pumpkin seeds for zinc if you are have pimples.  Zinc helps to heal skin.

If you like to read nutritional panels, I calculated this one for you to see the macro nutrients.

NIP of almond super skin milk









soaked almonds going into the cold pressed machine

super skin milk

These jars of Organic Super Skin Milk were made at the Growers’ Market Pyrmont – we are there with a Beautifood Bar first saturday of every month