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Anti Oxidant Plum Cake

The Antioxidant Plum Cake

[Recipe] Makes 1 cake | 45 mins from go to woe

This is a delicious autumn seasonal plum cake you can make for only a few months of the year. The deep, rich Queen Garnet plum has around 3-6 times the anthocyanin antioxidant content of blueberries, helping to fight free radicals minimising fine lines and wrinkles. And, with a high proportion of plums to †˜batter’ it almost reaches †˜guilt free’ treat status!

See beautifood bite | plums

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The traditional German recipe uses castor sugar. To reduce your body’s response to an insulin spike from the glucose I have substituted coconut sugar which has a GI of 35 compared to 68 in refined sugar and have replacing half the wheat flour with ground almonds rich in essential fatty acids and fibre. An insulin spike is like a burst of inflammation throughout your body.

Inflammation produces enzymes that break down collagen and elastin, resulting in sagging skin and wrinkles. Sugar is also known to go through the glycation process in your body where toxic compounds called Advanced Glycation End Products (AGE’s) are produced.  These too can cause wrinkles, dehydrated skin, dark circles under your eyes and accelerate the ageing process.

 

 

YOU’LL NEED…..

  • 10-12 large Queen Garnet Plums, cut in half and stone removed
  • 125g soft butter
  • ¾ cup coconut sugar
  • 2 eggs
  • 1 ½  tspn baking powder
  • 1 cup almond meal
  • ¾ cup plain flour
  • 2 tblspn coconut sugar
  • 1 tspn cinnamon

 

TO MAKE….

Turn oven on 180C. Line the base of 26cm round spring form or lamington tin with baking paper.

  1. Cream butter with sugar til soft and fluffy.
  2. Add eggs one at a time with a tspn of flour, beat well after each addition.
  3. Add almond meal, flour and baking powder. Fold in til well combined.
  4. Spread over base of tin evenly.
  5. Arrange cut plums on surface of batter with cut side up.
  6. Combine the cinnamon and sugar and sprinkle over the top of cake.
  7. Bake for 45minutes. Check by making sure a skewer comes out clean when tested.

TIPS & TRICKS

– Best eaten the next day when the juices have softened the plums and the healthy fats in the almonds have released and moisturised the cake crumb.

Now it’s time to have your antioxidant cake and eat it too!

10 DIY Beauty Recipes Download

Beauty Benefits of watermelon beauty food watermelon luk beautifood

beauty benefits of watermelon

beauty food watermelon

Watermelons are known for their vibrant green skin and lush pinky red flesh.  They grow on vines and are native to Africa, thriving in tropical locations.

FOOD ACTIVES:

Antioxidants such as beta carotene, lycopene, vitamin C and vitamin A, vitamin B6, thiamin, citrulline, copper, magnesium and potassium.

BEAUTY BENEFITS OF WATERMELON:

Watermelon is high in citrulline which is converted to the amino acid, arginine in your body.  Arginine soothes your muscles while increasing blood flow which is fabulous for promoting hair growth as it ensures a healthy scalp and encourages circulation of blood and nutrients. Watermelons are also alkaline foods which balance the acidity levels in your body.  They are rich in vitamin A, vitamin C, and lycopene all of which help to protect your skin and body from free radical damage, leaving your skin feeling fresh and revitalized.

COOK:

Watermelon has a high water content of 92% which makes it a great snack and helps to keep you hydrated. Watermelon rind and seeds can also be eaten, they’re high in iron and zinc, but compared to the flesh they don’t have a very appealing taste!

TIP:

Don’t forget to allow your watermelons ripen! The highest concentration of lycopene and beta carotene is found in a ripe watermelon, when it turns to a more redish colour.  A ripe watermelon is heavy, and slightly dulled when compared to it’s shiny unripe skin.

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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 watermelon beauty food watermelon luk beautifood
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!

How to stop sugar cravings clean food luk beautifood

How to Stop Sugar Cravings for Clear Skin

We know that the less sugar we eat, the less we’ll crave…but why is it so hard for to get to that point in the first place?

Although eating foods high in sugar and simple carbohydrates such as biscuits and cakes can leave your taste buds satisfied and give a short term †˜buzz’… they cause a drop in blood sugar levels which leaves your body craving more to restore those levels.

The problem doesn’t arise when treating ourselves every now and again; the issue is when we over consume these sweet treats, most of the time without even knowing it.  This is easy to do in today’s society as sugar is added to many processed foods, even ones we might consider to be healthy, such as yoghurt, breads and juices. In this post we’ll show you how to help you curb your sweet tooth in the instant they hit and quit sugar cravings for good not only for your health but for your skin.

Here is just a few ways over consumption of sugar can impact your complexion:

DAMAGING EFFECTS OF SUGAR AND YOUR SKIN
  • Fine Lines and Wrinkles: When an excess intake of sugar and simple carbohydrates (like white bread, baked goods etc) are consumed advanced glycation end products are produced.  Collagen and elastin in our skin are targeted by AGEs (the name suits right?!) damaging their strength and elasticity and bringing on wrinkles.
  • Redness and Puffiness: AGEs destroy antioxidants which protect us against free radicals and help to fight inflammation. This makes our skin more susceptible to damage from both inflammation and from the sun’s UV rays.  Along with the quick changes sugar can cause to your blood sugar levels this combination causes havoc for your appearance, increasing redness and puffiness within your complexion.
  • Acne: Excess sugar signals your hormones to make your skin glands work in overdrive.  This creates blocked pores and oily skin.  Along with increased inflammation the perfect environment for pimples is created and breakouts begin to occur!

But it’s not all bad news!  With some simple changes we can prep our body to sustain a radiate, youthful glow for more of our… not so youthful years.

QUICK FIXES FOR SUGAR CRAVINGS

#1 Brush your teeth! The taste of chocolate and toothpaste does not mix.

#2 Have an herbal tea with spices like cinnamon, cloves and cardamom as this will not only quench thirst but also reduce that need for a sweet taste in your mouth.

#3 Have a go-to mantra you tell yourself when sugar cravings hit that you KNOW will work. Our fav is †œYou can make excuses or you can make it happen†

#4 Chew a piece of gum, not only will it keep your mouth busy but again reduce that need for a sweet taste.

MAKE THE CHANGE

1.  Prepare yourself a standby snack! If you’re reaching for a sweet treat or afternoon pick-me-up make sure you have a substitute on hand so the decision is a no-brainer. Having a small container of trail mix or activated nuts in your handbag is a great go-to or for something a little more exciting try one of our super easy snack ideas.

2. Here’s for the chocoholics – If you consider yourself to be a chocoholic and you feel you couldn’t possibly go a day without it… now is the time to listen! Buying chocolate rich in cocoa (>70%) will not only reduce your sugar intake it will also boost your antioxidant intake when compared to †˜normal’ or milk chocolate.  A square or two is all you will need to fight sugar cravings, especially if it’s a rich dark chocolate. If you find yourself going back for more, your body may just be hungry or thirsty! Cold pressed almond milk is a great option, as it will not only satisfy hunger and quench thirst, but you can add beautiful spices like cinnamon or cloves to create a decadent sugar-free treat.

3. Distraction may be the key. Sugar cravings generally only last a small amount time and are often born out of boredom. If you feel a sugar craving coming on take it as a sign to involve yourself in something more intently for the next 10-20 minutes. Whether it’s going for a walk, browsing your fav blog, having a chat or making a herbal tea, find something that is enjoyable and works for you.

4.  Eat regularly! It is much harder to fight those sugar cravings when we’re hungry as well. After not having eaten for a while your blood sugar levels begin to drop. Which causes your brain to search for something that will provide a quick fix to boost your blood sugar levels. Eating regularly will help to avoid these situations, enabling you to keep your sugar cravings at bay.

5.  Eat fresh, wholefoods… Make sure you are providing your body with enough protein, fats and complex carbohydrates. Foods high in protein such as fish, lentils or eggs and carbohydrates such as brown rice will keep you fuller for longer and allow a slow release of natural sugars ensuring your blood sugar levels do not dip.  Eating unprocessed produce also makes it easier to steer clear of sneaky added sugars which can be hidden in the nutritional information panel on the back! Beat your sugar cravings while nourishing your skin!

If you are purchasing a packaged food, look out for sugar in disguise that can come under these names: corn syrup, dextrin, maltodextrin, fruit juice concentrate, high fructose corn syrup, fructose, galactose, glucose, hydrogenated starch, mannitol, honey, molasses, sorbitol, sucrose, and xylitol.

So there we have it, excess consumption of sugar is not only bad for your body it’s also terrible for your skin! Remember to consume sugar in moderation. It is recomended to consume no more than 6 teaspoons of sugar per day, which is around 26g.  Checking nutritional information panels of foods is important to ensure you are within this acceptable amount.

 

How to stop sugar cravings clean food luk beautifood

 

Healthy Snacking Ideas

The How-To on Healthy Snacking

For such a small part of our day, snacking can do its damage without us even realising.  

We often plan out our healthy dinners, pre-prepare lunches to bring to work and have our †˜go-to’ breakfasts, but it’s the little tummy grumble between meals that somehow ends up being our downfall. With spring in sight, our resident nutritionist Freyah has put together her top healthy snacking tips as well as some delicious and healthy snacking ideas that you and the whole family will love.

TIP #1:

Snacking can actually allow us to boost our nutritional intake and energy levels so make it count! If you know you don’t eat enough fruit and veggies (2 and 5) then make it up with a nutrient dense snack. Smoothies are a great way to add extra vitamins, minerals and antioxidants to your diet as well as nourish your skin from the inside out.  Make one in the morning and leave it in the work fridge so it’s ready for when you need it.  Try our glow and go smoothie for a little pick-me-up between meals.

TIP #2:

Eat snacks rich in protein when you feel extra hungry or if you know it will be a while until you can next eat. Try our protein glow balls or have small tin of salmon or tuna.  Other healthy snacking ideas also include roasted chickpeas, a boiled egg or vegetable sticks with a small amount of organic peanut butter.

TIP #3:

Stay hydrated! Reduce cravings and maintain mental clarity by keeping your body hydrated.  Sometimes just a simple glass of water is all you need to keep yourself going between meals.  Try adding a slice of lemon or some orange and mint to a glass of cold water for extra flavour and health benefits.

TIP #4:

Snacking isn’t unhealthy when done right. If your snack is a small amount of nutritious food it can stop you over eating at your next meal.  If you’re feeling like chocolate is the only thing on your mind… stop, think and be aware of your cravings and why you’re feeling them, is it just boredom?  Browse through our healthy snacking ideas and make a conscious decision of what will fulfil your hunger.  If you are going to have chocolate, have a small amount which is rich in cacao (<70%), for an antioxidant boost.

TIP #5:

Prepare your snacks in advance so you can control portion size. This also gives you a chance to mix it up and try new recipes! Try some frozen grapes, fresh fruit you wouldn’t normally buy or seasoning vegetables with lemon, herbs and spices. Trail mixes are also great healthy snacking ideas and can be made in big batches with lots of room for variation.

THE LUK GO-TO HEALTHY SNACKING IDEAS

 Go-to Healthy Snacks

beauty benefits of apples beauty food apples luk beautifood

beauty food | apples

BEAUTY FOOD FOR GLOWING SKIN ~ APPLES
beauty benefits of apples beauty food apples luk beautifood

We all know an apple a day keeps the doctor away… who knew they ward off wrinkles too! With over 7000 varieties your beauty pantry has never looked better!

FOOD ACTIVES:

Antioxidants including vitamin C and quercetin, dietary fibre, potassium, manganese and vitamin B6

BEAUTY BENEFITS:

Bet you did not know apples help to protect your skin from the suns UVB rays to keep it smooth! Packed with flavonoids, quercetin fights off free radicals that attack the skin cells and damage collagen and elastin, 2 key skin proteins which stop wrinkles and saggy looking skin. And the Vitamin C present helps your skin make collagen too. Biting into an apple stimulates your mouth to increase saliva  helping to reduce tooth decay and keep your smile bright while fibre aids your digestive system to remove toxins and improve nutrient absorption for vitality and glowing skin.

COOK:

Great for a quick snack, they can also be juiced for a wrinkle fighting treatment! In winter you can’t go past apple pie or crumble.

TIP:

Apples are among one of the highest fruits to be sprayed with pesticides. To reduce the chance of extra toxins in the body, purchase organic apples or wash before eating as the skin contains most beauty nutrients.

dividers R1-beautifood middle yellow

PRINT YOUR APPLE BEAUTY FOOD BITE

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

crackers

CRACKERS | stand out with this non – recipe

[RECIPE]  Serves 4-6  | 20 mins WO-TO-GO  (5 min prep, 15 min bake)

I am always looking for savoury crackers to have on hand, to accompany †˜goodies’ for a quick weekday lunch, pop in the kids lunchbox, serve with a hummus or fresh veggie puree when friends pop by or hubby & I have a moment together before dinner!  (we wish!) Read more