Super Skin Food: Turmeric

Why are we so addicted to earthy, aromatic, pungent Turmeric? Not only have I noticed there’s been an influx of talk surrounding this orange spice of late, but people are starting to use it not only in their drinks, but in their skincare routines too! Why, you ask? Well natural beauties, Turmeric is a surefire beautifier and organ cleanser, in that it has the ability to:

  • Reduce inflammation internally and externally and calm skin conditions like eczema and rosacea
  • Balance oil production
  • Lighten and brighten pigmentation
  • Deliver antioxidants to all areas of the body
  • Cleanse the liver
  • Inhibit the production of melanin in human skin cells
  • Help prevent wrinkles, skin sagging and age spots

That’s because it contains naturally antibacterial qualities combined with oil balancing properties as well as food actives curcumin, manganese, iron, vitamin B6, copper and potassium for healthy insides. Better yet, the phytochemicals found in turmeric provide potent healing agents – the same kind found in plants. Interesting, eh? Sip on hot lemon water with ginger, cayenne, tumeric and honey, add to almond milk or mix with brown rice or lentils, egg salad or even sautéed apples and poached pears. And of course – add to curries!

Just as a little refresher, here is an oldie but a goodie: one of my favourite DIY Enzyme & Turmeric Masks which is excellent for reducing acne, evening out skin tone, calming redness and banishing skin woes.


– Greek Yoghurt (contains enzymes in the probiotic bacteria that work to hydrate and soften the skin)

– Turmeric (contains anti-inflammatories and antioxidants to help fight free radicals and allow new cell growth and keep the skin’s elasticity intact)


1. Scoop two tablespoons of organic Greek yoghurt into a small bowl

2. Grate roughly one teaspoon worth of fresh turmeric root into the bowl, or you can use 2 teaspoons of store-bought turmeric powder

3. Stir well to combine the two

4. Spread an even layer over your [clean] face

5. Leave on for 10-20 minutes, though the longer you leave it, the more chance the yoghurt’s enzymes get to work their magic on your skin!

6. Wash off with warm water and gently pat the skin dry.

You can keep any left overs in an air tight glass jar in your fridge but it should not be kept longer than two days.

Say hello to your new found radiance and baby-soft skin!

Cindy xx
Natural beauties, do you eat/drink/apply Turmeric? x
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.


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.


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)

1 egg

1/3 cup coconut oil


  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.


  • 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

What's in your Beauty Bag - Nat Kringoudis

What’s in your beauty bag – Nat Kringoudis, Founder of The Pagoda Tree


Nat Kringoudis is a bona fide women’s health revolutionist and fertility fixer with a big heart for natural healthcare.  She is a Dr of Chinese Medicine, an author, speaker and the founder and owner of The Pagoda Tree.  Nat has stepped up to champion fertility BEFORE it becomes an issue. With the belief of †˜Why wait until it’s broken?’ Nat is helping women in their twenties to lay a gangbuster †˜healthy hormone’ foundation, knowing that this is the way forward in the world of women’s health.

Through her blog, she educates women on the benefits of alternative therapies and nutrition for happy hormones.  Nat is also the producer and co-host of the online web series HealthTalks and from time to time you’ve seen her in your favourite glossy mag or appearing as a health expert on your telly.

Nat has penned three books Well & Good, Eat Fat, Be Thin and Eat Fat, Be Lean.

And she tours Australia regularly, holding workshops and speaking at other events to help women get clued up on their bodies and take control of their hormone health.

You can drop by and say hi to Nat on Facebook, Twitter or her favourite way – via Instagram.


Nat’s Beauty Bag:

Nat Kringoudis

Nat Kringoudis

My beauty bag is a constantly changing situation.  I’m currently obsessed with red lipstick and as a red head, I would have never thought that possible!  Here’s what is in my bag currently:

From top right hand side , clockwise.

  • Pure Papaya Care is my go-to fix for dry skin, lip care and all things in-between.
  • Ere Perez Blush in †˜my blush’
  • Very well used eye pencils!  Black is Inika & the brown is Ere Perez.
  • RMS Beauty living luminizer
  • W3ll People Narcissit Foundation – medium neutral
  • Innika Mineral Foundation  – nurture 04
  • Black mascara
  • Mineral shaddows
  • Luk Lip Nourish in Cranberry Citrus – Fave Red Lippy.


*NB: lük beautifood supports our natural beauty community to genuinely share ‘what’s in their beauty bag’ – we don’t endorse products or contents or gain financially or otherwise from this series.

Lip Nourish Rose Lime Packaging - luk beautifood

DIY beauty tips to nourish yourself this Valentine’s Day

February is the ideal time to invest in nourishing yourself…inside and out. To make it easy, and fun, we’ve gathered our top 5 DIY beauty tips to treat yourself this Valentine’s Day, especially for summer whipped lips or winter weary skin.

  1. Nourish your lips

Say goodbye to parched lips for good! If you want smooth, kissable lips all year round (the natural way!), these handy tips and our very special chapped lips home remedy luscious lip scrub will keep your pout in tip top form!

Avocado oil palm oil alternative

  1. Get your skin glowing – the fast and easy way

I’m of the belief that we all deserve deliciously glowing skin that exudes pure vitality and radiance, but achieving complexion nirvana is not always an easy feat. Thankfully all you need is a bit of a boost, some healthy balance and the right nourishing practices to master a flawless canvas and heal your skin from the inside out.

  1. Supercharged Food Earth Mask & Scrub

Supercharged Food, Earth Mask & Scrub is a unique combination of the highest grade Diatomaceous Earth from the USA and Volcamin from the iconic outback town of Lightning Ridge in Australia. It works as both a face mask and an oh-so-gentle yet effective exfoliating scrub and provides superb results to leave the skin instantly nourished, feeling softer, smoother and looking more radiant.

  1. DIY Refreshing Green Tea Face Mist

With the days still hot and humid, sometimes you need that little †˜pick me up’ to refresh and rejuvenate. Try our DIY green tea face mist made from skin-loving ingredients to cool down you down on the go.

  1. Deep conditioning hair mask

With the heavenly combination of coconut oil, banana and honey, you can get healthy, luscious locks with our DIY Nourishing Hair Mask that takes just minutes to make.

Enjoy nourishing yourself inside and out.


Follow these DIY natural beauty tips with your favourite lip nourish 100% natural lipstick made from food. Try our bestseller Tea Rose for a universally flattering sheer shade or Chai Shimmer for a nude look – they will look, and taste, good enough to eat!


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Chapped Lips Homemade Cure

Why we love Cocoa Butter and Omega 3+6 essential fatty acids

Cocoa Butter and Omega 3+6 essential fatty acids are resplendent with so many incredible regenerative health and beauty benefits, which is why they’re some of our favourite skin food actives. We love them so much that we use them in our Lip Nourish products to salvage dry, cracked lips and nourish the skin deeply. You’ve probably heard of these ingredients in food before but do you know why our bodies need them? Read on to find out more…

What are Omega 3+6 Fatty Acids?

Omega 3+6 essential fatty acids support the reproductive, immune, cardiovascular and nervous systems but our bodies can’t produce them naturally. They’re found in foods such as fish (especially salmon), walnuts, sesame seeds, flaxseeds and other natural oils. These skin food actives are known mainly for their anti-inflammatory properties so you can reap the benefits by eating them as well applying them on your beautiful skin and lips.

Chia contains the richest natural plant source of omega-3 fatty acids while salmon is a potent source of skin food and its Omega-3s will work to keep skin inflammation at bay. Don’t be afraid to eat salmon at least three times per week – try scrambled eggs with smoked salmon, a Nourish Bowl topped with canned salmon for lunch and/or Crisp Skin Salmon with Asian vegetables for dinner.

Why your skin loves omega 3+6

          • Helps regulate cell turnover to keep the skin moist and beautiful
          • Reduces inflammation that can lead to puffy, red and wrinkled skin
          • Creates a barrier allowing the skin to hold on to water
          • Protects against sun damage


What’s the deal with Cocoa Butter?

If you’re a chocolate lover, you’ve probably heard of Cocoa Butter. It’s what gives chocolate its beautiful creamy texture (yummo) and smells delicious. Cocoa Butter is also one of nature’s best moisturisers as it’s a source of omega 3+6 fatty acids and rich in antioxidants.

How is Cocoa Butter made?

Cocoa Butter is also called theobroma oil and is a pale-yellow, edible vegetable fat extracted from cocoa beans, which are fermented, roasted, and then separated from their hulls. What remains is a cocoa liquor which is then pressed to separate the fat while protecting the antioxidants. This results in that smooth, creamy, whipped texture that everybody loves to apply straight to the skin or can be found in beauty products to keep them creme-soft (like our lipsticks).

FUN FACT: It is the Cocoa Butter in chocolate that is responsible for the mouthwatering effect that keeps you coming back for more.

Why your skin loves Cocoa Butter

          • Antioxidants helps to protect against skin cell damaging free radicals and fight the signs of ageing.
          • It contains cocoa mass polyphenol which inhibits the production of a substance that can aggravate symptoms of eczema and dermatitis.
          • Vitamins A, B1, B2, B3, C, and E help to repair skin cells, moisturise and reduce the appearance of scars and stretch marks.
          • Omega fatty acids provide a barrier and seep deep down into the skin to hydrate, prevent inflammation and fight the everyday toxins you encounter.

So aside from being anti-ageing, perfect for sensitive skin and an all-rounder for the immune system, Cocoa Butter and omega 3+6 fatty acids contain a natural nutrient composition that makes them really nourishing and incredibly hydrating for the skin, which is why it’s important to integrate them into your beauty and personal care regime every single day.

Why are these ingredients so good for your lips?

While Cocoa Butter give lips a smooth, silky texture, omega 3+6 essential fatty acids (found in key foods like cold pressed avocado oil)  boost the lips’ natural process of moisture regulation, helping to sooth and restore suppleness.

Sometimes the elements can play a bad trick on our lips, making them dried-up and chapped so using good quality hydrators like Cocoa Butter and omega 3+6’s which do more than just moisturiser, is a great way to protect your pout against wear and tear.


Beauty Food Recipes

You know they’re great for achieving glowing, softer, smoother skin, but they’re great as skin food too!

Here are some signature recipes you can whip up utilising these nutrient-rich delicacies:






Image 1 courtesy of Dollar Photo Club, Image 2 courtesy of @taste_team

How do you like to integrate these food actives into your lifestyle?   Download a copy of our free Beauty Nutrition Handbook which explains the active nutrients like antioxidants, vitamins and anti-inflammatories that are essential for our skin, body and mind to operate at optimum levels.

Beauty Nutrition Handbook

DIY face mask for salty summer skin

DIY Face Mask for Salty, Summer Skin

A full day of sun, sand and sea water, though incredibly nourishing for the soul, can be taxing on your skin and hair. Feed your dry skin with our moisturising, antioxidant packed pomegranate, yoghurt and honey face mask and follow with your favourite luk beautifood clean eating recipe to glow from the inside out.

Pomegranate is packed full of rich antioxidants which protect collagen thereby slows 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 – perfect if you’ve been in the sun and surf all day. Combined with the cleansing, moisturising properties of honey, this mask will have your skin looking radiant, soft and hydrated by dinner time, particularly if you have some organic rosehip oil on hand to add to follow after you’ve rinsed the mask off.


1. Combine 2 tablespoons of organic unflavoured yoghurt with 1 teaspoon of honey

2. Add 1 teaspoon of home made or store bought organic pomegranate juice and stir well

[TIP: for extra aroma and antioxidants you can add zest of a lime]

3. Stir well

4. Apply to face and leave for 10-15 minutes

5. Rinse face with warm water and pat dry. Follow with some organic rose hip oil or your favourite natural moisturiser

Relax and Enjoy


  • Store in an air tight container in the fridge for up to 1-2 days

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be delicious.... inside and out




Skin Food Series: Chia seeds

Great looking skin and healthy insides starts with the food we eat, so each fortnight I’ll be bringing you a Skin Food Series blog post (a bit like our Beautifood Bites) which will profile all of the wondrous superfoods and healthy ingredients that contribute to a unstoppable glow on the inside out and outside in.

To  kick things off, today I’m talking about all things chia seeds! This splendid little superfood has been especially popular these past few years, peppering everything from juices to muesli to fish, and it’s no wonder why.

Chia contains the richest natural plant source of omega-3 fatty acids. On the protein front, they have approximately two times the protein of other grains, even more so than flaxseeds. And, unlike flax, they do not have to be ground to make their nutrients available to the body. They also provie calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc to the body and have the ability to restore vital moisture, diminish redness and inhibit wrinkles to the skin. Talk about being a total miracle food!

The tiny, tasteless seeds can be added to just about anything for a healthy boost.  Blend them in juice, grind them into a flour, or just sprinkle them into your yoghurt; you’ll get the same nutritional benefits than if you were to eat them alone. Amazing!

But wait… there’s more!

Click here to print out our Infobite card which details the beautiful benefits of Chia Seeds

Click here for a delicious Vanilla and Cinnamon Chia Pudding Breakfast Bowl recipe

Click here to learn how to create your own Banana, Coconut and Chia Seed Bread

Image via My New Roots

Are you a fan of the humble chia seed? How do you like to eat them? Leave a comment natural beauties x

cindy luken signature

Click here to add your own text

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

beauty food | pomegranate

beauty food for glowing skin | pomegranate

Pomegranate – that exotic fruit some of us shy from. Don’t, because once you discover its jewels you’ll wonder why you took so long! Packed with antioxidants it is considered to be one of the highest ORAC (oxygen radical absorbance capacity) values of any fruit, making it determined to smooth those wrinkles.


Antioxidants such as vitamin E, vitamin C, ellagic acid, and anthocyanins, vitamin A, vitamin K, folic acid, calcium, iron, potassium, fibre.


Say goodbye to skin damage and hello to a beautiful complexion. Pomegranate contains ellagic acid, vital for facilitating your skin to repair itself and helping your body to keep wrinkles at bay. It also protects your skin from the suns damaging UV rays and the formation of suns spots – think of it as your very own sunscreen! It keeps elasticity in your skin while potassium flushes toxins from the body, helping your complexion to remain smooth and glowing.


Pomegranate seeds (arils) are great for adding to salads, with rice or even in cakes and biscuits. Its juice can be added as a dressing or for make a vitamin by mixing with fresh mint leaves and ice in mineral water! So pretty too.


There are various ways to remove pomegranate seeds but it’s important to find one which suits you! It is recommended to cut the pomegranate in half. Gently push the center upwards from the outside while gripping onto the sides (as if you are trying to stretch it open). Then hit the back of the pomegranate with a wooden spoon and voila, enjoy! (And do this in the sink and make sure you remove the white membrane !)

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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

Turmeric & Almond Milk Drink

Turmeric and Almond Milk | super skin drink

This beauty-full turmeric and almond super skin drink recipe is packed with anti-inflammatory and skin moisturising benefits. We make this drink at our luk beautifood bar at the Sydney Morning Herald Growers Market held the first Saturday of every month at Pyrmont in Sydney. 7-11am.

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 turmeric and almond milk batches stored in little jars 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 turmeric and almond milk drink. It contains approximately 7% fat- the same as greek yoghurt, 3% sugar & protein… so what are you waiting for ?


This turmeric and almond milk drink is exactly what your body needs to restore itself to optimal functioning for the day ahead!

TURMERIC: By working to reduce inflammation, puffiness and redness will be decreased and  glowing skin restored.  It’s antibacterial properties work to rid acne and ease skin pigmentation sustaining a smooth, youthful complexion . Lush hair is also preserved as your scalp is nourished via curcumin, an antioxidant present, while damage to hair follicles is reduced. 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. Try this turmeric and almond milk super skin drink tomorrow and feel your body revitalise itself.


2 x 250ml serves  | 5 minutes wo-to-go (+ 12hrs soaking of nuts)


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

1-2   Pears (not too ripe as they don’t discolour)

1      Slice of fresh turmeric – 2-3cm x 1cm diameter

1      Thin slice of fresh ginger

2-3  Slices of lemon with skin

500ml filtered (cold) water


Cold Pressed Machine (eg Kuving’s Silent Juicer)

  1. Soak almonds overnight to soften & activate
  2. Drain and discard water
  3. Process almonds thru juicer with water, keeping 100ml.
  4. Follow with pears and lemon and turmeric.
  5. Flush thru remaining water.
  6. Mix, taste (adjust if necessary) and serve trumeric and almond milk on ice.
  • Fresh turmeric is fabulous for an antioxidant and anti-inflammatory boost. YES it is bright yellow naturally.
  • Whisk in an egg at the end for protein natural face lift  food! Amino acids are the building blocks of skin + are essential for growth and repair of all your cells.
  • Add a dollop of yoghurt for probiotics to the turmeric and almond milk to keep your digestive tract in order to help remove toxins and for better absorption of nutrients fro clearer skin. If you don’t like dairy try some of the fabulous natural       coconut yoghurts that are around now.
  • Instead of water use coconut water for electrolytes and immunity.
  • Cinnamon or vanilla can be added for extra aromatics as the turmeric has quite an earthy taste.
  • 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 of turmeric and almond milk and sip daily 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 to your turmeric and almond milk for zinc if you have pimples.  Zinc helps to heal skin.
Vibrant and powerful turmeric is available fresh and ground

Vibrant and powerful turmeric is available fresh and ground – like ginger it is a rhizome (root) on a leafy tropical bush native to SE Asia. It has awesome anti-inflammatory properties for fighting redness, puffy skin and acne.

Turmeric & Almond Milk Drink Ingredients include lemon, ginger and pear

Turmeric and almond milk drink ingredients include lemon, ginger and pear


Activated almondsurmeric & Almond Milk Drink Ingredients

Almonds have been soaked over night before making into turmeric and almond milk

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be delicious.... inside and out