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thai style zucchini noodles recipe clean food luk beautifood

Thai Style Raw Zucchini Noodles Recipe

 Our Raw Zucchini Noodles Recipe is the perfect light go-to recipe that will leave you feeling revitalised and rejuvenated. 

With an exotic Thai style, this zucchini noodle, or ‘zoodle’ recipe will be your go-to recipe for a quick lunch, light dinner or easy meal for when company drops in. It’s not only quick and easy, but this recipe maintains the fun in eating ‘noodles’ without the bloated or ‘full’ you can sometimes be left with from gluten. All you need to do in this recipes is spiralize your zucchini, throw the ingredients into the pan and you have one delicious, nourishing dish which you can vary it by adding different herbs or vegetables and it will soon be your go to meal for a quick and healthy dish.

What does spiralize mean? This handy gadget will allow you to whip up a storm in minutes.  Spiralizers range from around $20 to $40 and can be bought online or sometimes found at farmers markets.  They allow you to twist vegetables such as zucchini or carrots to produce long spaghetti likes spirals.  This allows you to eat spaghetti while moving away from gluten.

BEAUTY BOOST

Zucchini‘s high water content makes it excellent for helping to revitalise and hydrate your skin.  It also contains vitamin A which protects your skin through the epidermal layer.  This means zucchini helps to absorb the sun’s UV rays which can otherwise damage your skin and cause signs of premature ageing such as wrinkles or age spots.

Chilli is not only a great metabolism booster, but it also helps to reduce inflammation. This helps to decrease the appearance of redness or puffiness and improve your skin tone.

THAI STYLE RAW ZUCCHINI NOODLES RECIPE

10 minutes wo to go. Serves 2

YOU’LL NEED

2 Large zucchini, spiralized

2/3 cup bean sprouts

1 clove garlic

1 teaspoon grated ginger

1 small chilli, finely sliced

2 tablespoons olive oil

3 tablespoons lemon juice

1 teaspoon tamari

2 teaspoons sesame seeds

1 tablespoon coriander

HOW TO
  1. Combine zucchini noodles, bean sprouts, garlic, ginger and chilli in a large bowl.
  2. Mix olive oil, lemon juice and tamari in a small bowl.
  3. Divide the zucchini into two bowls and top each with half of the olive oil dressing, sesame seeds and coriander.
TIPS AND TRICKS
  • Add in some more chilli for a spicy kick or add in a variety of herbs and vegetables such as red cabbage, finely chopped carrot, snow peas or cherry tomatoes to vary the zucchini noodles recipe.

 thai style zucchini noodles recipe clean food luk beautifood

Grilled vegetable and lentil salad recipe clean food luk beautifood

Grilled Vegetable and Lentil Salad Recipe

 This grilled vegetable and lentil salad is a staple ‘go-to’ recipe for a quick, filling lunch or a busy school night to make eating healthy easy. 

If you struggle to buy or make a salad that just doesn’t fill you up enough or give you the energy you need, this grilled vegetable and lentil salad will do the trick. Rich in protein and fibre, this salad will not only satisfy your lunch time hunger but will nourish your skin from the inside out. Plus, it’s a great way to use up any vegies you have sitting in the fridge!

BEAUTY BOOST

Lentils are packed full of fibre to help to sooth digestion while ensuring as many nutrients are absorbed into your body as possible. It also helps to balance blood sugar levels making this grilled vegetable and lentil salad a perfect meal for the middle of the day. They are also high in protein and iron to keep you energised.

Walnuts are rich in omega 3 fats for  a radiant, plump complexion.  They help skin cells to lock in both nutrients and moisture and are great for maintaining glossy strong hair.

Parsley contains both vitamin A and vitamin K  to brighten eyes and reduce the appearance of dark circles.

GRILLED VEGETABLE AND LENTIL SALAD RECIPE

30 minutes wo to go.  Serves 4

YOU’LL NEED

1/2 cup green/brown lentils, rinsed

4 cups water

2 zucchini

2 capsicum, cored and seeded

1 small egg plant

2 cups of rocket (or 1 small bag)

1/3 cup toasted walnuts, crushed

1/4 cup parsley, chopped

2 tablespoons olive oil

2 tablespoons red wine vinegar

Pinch of salt

HOW TO

1.  In a medium saucepan combine the lentils, water and salt.  Bring to the boil and reduce heat, simmering uncovered for 20 to 25 minutes or until tender.

2.  Meanwhile, cut zucchini, capsicum and eggplant into thin strips, coating lightly with olive oil.  Grill vegetables on medium heat until tender and slightly charred, about 5 minutes each side (Capsicums may take slightly longer).

3. Place rocket into a large salad bowl.  Chop vegetables into cubes and add into a large bowl, on top of the bed of rocket.

4. Strain the lentils, rinsing with some fresh water.  Stir in walnuts, parsley and red wine vinegar and transfer the mixture into the salad bowl.  Stir gently and serve.

TIPS AND TRICKS
  • Make extra of the lentils and save in an air tight container in the fridge for tomorrow.
  • Top grilled vegetable and lentil salad with some avocado and natural yoghurt for a delicious mix!
  • Don’t have any dried lentils on hand or running short on time? A can of (organic) brown lentils will do the trick, just rinse and add.
Grilled vegetable and lentil salad recipe clean food luk beautifood

Either serve Grilled vegetable and lentil salad in a big salad bowl or leave veggies whole and serve with some wholemeal wrap bread!

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thai style zucchini noodles recipe clean food luk beautifood

Thai Style Raw Zucchini Noodles Recipe

 Our Raw Zucchini Noodles Recipe is the perfect light go-to recipe that will leave you feeling revitalised and rejuvenated. 

With an exotic Thai style, this zucchini noodle, or ‘zoodle’ recipe will be your go-to recipe for a quick lunch, light dinner or easy meal for when company drops in. It’s not only quick and easy, but this recipe maintains the fun in eating ‘noodles’ without the bloated or ‘full’ you can sometimes be left with from gluten. All you need to do in this recipes is spiralize your zucchini, throw the ingredients into the pan and you have one delicious, nourishing dish which you can vary it by adding different herbs or vegetables and it will soon be your go to meal for a quick and healthy dish.

What does spiralize mean? This handy gadget will allow you to whip up a storm in minutes.  Spiralizers range from around $20 to $40 and can be bought online or sometimes found at farmers markets.  They allow you to twist vegetables such as zucchini or carrots to produce long spaghetti likes spirals.  This allows you to eat spaghetti while moving away from gluten.

BEAUTY BOOST

Zucchini‘s high water content makes it excellent for helping to revitalise and hydrate your skin.  It also contains vitamin A which protects your skin through the epidermal layer.  This means zucchini helps to absorb the sun’s UV rays which can otherwise damage your skin and cause signs of premature ageing such as wrinkles or age spots.

Chilli is not only a great metabolism booster, but it also helps to reduce inflammation. This helps to decrease the appearance of redness or puffiness and improve your skin tone.

THAI STYLE RAW ZUCCHINI NOODLES RECIPE

10 minutes wo to go. Serves 2

YOU’LL NEED

2 Large zucchini, spiralized

2/3 cup bean sprouts

1 clove garlic

1 teaspoon grated ginger

1 small chilli, finely sliced

2 tablespoons olive oil

3 tablespoons lemon juice

1 teaspoon tamari

2 teaspoons sesame seeds

1 tablespoon coriander

HOW TO
  1. Combine zucchini noodles, bean sprouts, garlic, ginger and chilli in a large bowl.
  2. Mix olive oil, lemon juice and tamari in a small bowl.
  3. Divide the zucchini into two bowls and top each with half of the olive oil dressing, sesame seeds and coriander.
TIPS AND TRICKS
  • Add in some more chilli for a spicy kick or add in a variety of herbs and vegetables such as red cabbage, finely chopped carrot, snow peas or cherry tomatoes to vary the zucchini noodles recipe.

 thai style zucchini noodles recipe clean food luk beautifood

Grilled vegetable and lentil salad recipe clean food luk beautifood

Grilled Vegetable and Lentil Salad Recipe

 This grilled vegetable and lentil salad is a staple ‘go-to’ recipe for a quick, filling lunch or a busy school night to make eating healthy easy. 

If you struggle to buy or make a salad that just doesn’t fill you up enough or give you the energy you need, this grilled vegetable and lentil salad will do the trick. Rich in protein and fibre, this salad will not only satisfy your lunch time hunger but will nourish your skin from the inside out. Plus, it’s a great way to use up any vegies you have sitting in the fridge!

BEAUTY BOOST

Lentils are packed full of fibre to help to sooth digestion while ensuring as many nutrients are absorbed into your body as possible. It also helps to balance blood sugar levels making this grilled vegetable and lentil salad a perfect meal for the middle of the day. They are also high in protein and iron to keep you energised.

Walnuts are rich in omega 3 fats for  a radiant, plump complexion.  They help skin cells to lock in both nutrients and moisture and are great for maintaining glossy strong hair.

Parsley contains both vitamin A and vitamin K  to brighten eyes and reduce the appearance of dark circles.

GRILLED VEGETABLE AND LENTIL SALAD RECIPE

30 minutes wo to go.  Serves 4

YOU’LL NEED

1/2 cup green/brown lentils, rinsed

4 cups water

2 zucchini

2 capsicum, cored and seeded

1 small egg plant

2 cups of rocket (or 1 small bag)

1/3 cup toasted walnuts, crushed

1/4 cup parsley, chopped

2 tablespoons olive oil

2 tablespoons red wine vinegar

Pinch of salt

HOW TO

1.  In a medium saucepan combine the lentils, water and salt.  Bring to the boil and reduce heat, simmering uncovered for 20 to 25 minutes or until tender.

2.  Meanwhile, cut zucchini, capsicum and eggplant into thin strips, coating lightly with olive oil.  Grill vegetables on medium heat until tender and slightly charred, about 5 minutes each side (Capsicums may take slightly longer).

3. Place rocket into a large salad bowl.  Chop vegetables into cubes and add into a large bowl, on top of the bed of rocket.

4. Strain the lentils, rinsing with some fresh water.  Stir in walnuts, parsley and red wine vinegar and transfer the mixture into the salad bowl.  Stir gently and serve.

TIPS AND TRICKS
  • Make extra of the lentils and save in an air tight container in the fridge for tomorrow.
  • Top grilled vegetable and lentil salad with some avocado and natural yoghurt for a delicious mix!
  • Don’t have any dried lentils on hand or running short on time? A can of (organic) brown lentils will do the trick, just rinse and add.
Grilled vegetable and lentil salad recipe clean food luk beautifood

Either serve Grilled vegetable and lentil salad in a big salad bowl or leave veggies whole and serve with some wholemeal wrap bread!

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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

Savoury pancake recipe clean food luk beautifood

Gluten Free Savoury Pancake Recipe – with chickpea flour

The lightness and delicate nature of these gluten free savoury pancakes won’t leave you feeling bloated as they nourish your body inside out – the perfect light meal or substantial snack. 

We all know how important it is to live in balance – mixing up your staples and feeding your body with a variety of ingredients is paramount.  Although wheat is a common staple in the western world, it doesn’t have to be used as the main grain in every meal (think cereal, bread, crackers, biscuits, pasta) – we tend to be brain washed into thinking that wheat is our only choice.  This gluten free savoury pancke recipe allows you to explore using wheat free flour, even if you don’t require gluten free dishes for gut sensitivity issues.

Chickpea flour crepes are derived from the glorious socca recipe.  Socca is made from chickpea flour, oil and water and is a common street food eaten in the south of France.  It is baked in either an oven or over a wood fire to create a yummy thick pancake.

I have a taken the traditional recipe and made it into an easy-to-cook and eat thin batter.  This savoury pancake recipe can be prepared ahead of time and filled and wrapped with lots of fresh goodies.

BEAUTY BOOST

Chickpeas are an excellent source of protein!  Protein is vital for both the growth and maintenance of cells within your body. That means it is key to giving you a glowing appearance by replacing dead skin cells with new fresh, strong ones as well as maintaining healthy hair and nail growth.  Chickpeas also contain molybdemum which assists to cleanse the liver and detoxify the skin. This allows your complexion to radiate (even more!) from the inside out!

Turmeric is our go-to spice to beat inflammation! It works to reduce redness and puffiness while maintaining an even skin tone for a bright complexion. Turmeric even helps to preserve strong, lush hair by protecting your follicles from damage.

GLUTEN FREE SAVOURY PANCAKE RECIPE

30 mins wo to go.  Serves 4 (makes 10 thin pancakes)

YOU’LL NEED

1 1/4 cup besan (chickpea) flour  (store bought at your local supermarket – sometimes called garbanzo)

1 cup water

1 cup milk of choice (try our walnut milk)

good pinch salt + pepper if desired

2 eggs

2 tablespoons olive oil

½ teaspoon turmeric

½ teaspoon oregano

1 tablespoon lemon juice

HOW TO

1. Mix Flour, salt, turmeric and oregano together in a large bowl, creating a well in the center.

2. Add water, milk, eggs, oil and lemon juice , whisk until combined and smooth. Mixture should be runny but well beaten.

COOKING YOUR PANCAKES

It’s important to note, these are crepe-style pancakes not thick ‘brunch’ ones hence the batter is runny and producing deliciously delicate pancakes.  We recommend using a typical ‘light weight’ pancake frypan or crepe pan to give a finished pancake size of about 170mm. The pan needs to be light enough to swirl the batter to the edges and to shape and  ‘flip’ the pancake rather using a large pan.

3. Heat fry pan over medium heat. Once hot add drizzle or ‘brushing’ of olive oil to the pan.  Pour in a ladles worth (around ¼ cup 6oml of  batter) and quickly swirl the pan around to spread the batter out to the edges.

4. Cook for 1 to 2 minutes and flip your chickpea flour pancake – you’ll see bubbles form, cooking for a further 1 to 2 minutes.

5. Serve warm or room temperature with desired toppings!

TIPS AND TRICKS
  • Mix and match different herbs to change up the flavour of the savoury pancake recipe. Add in some crushed garlic and fresh oregano, or try rosemary or fresh parsley or even smokey paprika. Cumin and or coriander are my favourite aromatic spices that work well with besan too.
  • Top or fill. eg tomato salsa with a crumble of goats cheese, some tuna and avocado with a fresh lemon zest or sour cream and fresh rocket.
MAKING YOUR OWN CHICKPEA FLOUR

1. Pour 250g of dried chickpeas into a Vitamix or food processor and process for 3 minutes, or until powdery.

2. Sift the mixture to filter out the large pieces, blending them again.  You can also use a coffee or spice grinder to grind the left over large pieces into a beautiful powder.

3. Once ground several times, sift the flour mixture to remove any small granule type pieces.  These will not blend easily and can be thrown out.

4.  When using in the batter, only 1 cup is needed as it is slightly thicker than besan flour. Experiment – if the batter is too thin it will go lacy and break so add more or if too thick the batter won’t spread by itself in the pan so add more liquid.

5. Store left overs in an air tight container and save for the next time you make this gluten free savoury pancake recipe!

Chickpea Flour

If making your own chickpea flour – remove granules with a sieve.

4-DSC_2619

Make this savoury pancake recipe ahead of time and rewarm when ready

Pretty!

Pretty!

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be delicious.... inside and out

Beauty Benefits of Parsnips Beauty food glossary luk beautifood beauty food parsnips

beauty benefits of parsnips

beauty benefits of parsnips

This Root vegetable is a cream to white colour and grows with a green leafy top when in the ground. They are just like  a carrot but sweeter and were used as a sweetener before sugar cane.

FOOD ACTIVES:

Vitamin C, vitamin E, vitamin K, folate, niacin, calcium, copper, potassium, iron, fibre and falcarinol.

BEAUTY BENEFITS OF PARSNIPS:

The beauty benefits of parsnips begin as potassium balances fluids in the body.  This helps to maintain optimum levels of moisture in the skin, keeping it hydrated and smooth. Parsnips contain a nutrient called falcarinol which acts as both an anti-inflammatory and  antioxidant nutrient. This helps to rid the body of any damaging free radicals while giving you a smooth, clear toned complexion. Parsnips are great for cleansing the body as it is rich in fibre.  This helps to maintain a radiant appearance, while copper helps to stimulate collagen and elastin formation, encouraging a revitalised complexion.

COOK:

They can be eaten both raw (grated into a salad like celariac) and cooked, either baked, boiled, fried, steamed or roasted. Parsnips are even boiled in soup and then removed to provide a gorgeous subtle flavour.

TIP:

Similar to potatoes, parsnips can either be eaten with the skin or peeled.  When eaten with the skin don’t forget to scrub the outsides, and when peeling, peel a thin layer to ensure you retain as many nutrients as possible. Choose ones medium in size to enhance both the beauty benefits of parsnips and their taste as large ones often have a musty, woody core.

Are you looking for another remedy for dry skin in the cooler months?  Browse through Luk Lip Nourishes to find the perfect flavour to nurture dry, chapped lips all year round!

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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 parsnips beauty food parsnips luk beautifood
Eggs en cocotte recipe clean food luk beautifood

Eggs en Cocotte Recipe

Eggs en cocotte are simply baked eggs, with the addition of a few extra skin-loving red and green veggies they are fabulous way to start your super skin day! 

Known as oeufs en cocotte in French, this dish is named for the ramekins in which the eggs are cooked. Feel free to vary the veggies, add different types of cheese and herbs, or add  nitrate free bacon or chopped sausages like chorizo or even ‘baked beans’. Accompany with buttered toast and this dish makes a fabulous weekend brunch. 

Get your kids to help pile in the vegetables and crack in the egg for some fun in the kitchen.  Once you have mastered the cooking time relative to your oven temp / egg size you will wonder why you have not made these eggs all your life. Alternatively visit Eggs & Co. A tres cute  breakfast spot tucked into the cobbled back streets of Saint-Germain-des-Prés Paris.  #youwish 

BEAUTY BOOST

Eggs are glorious breakfast foods! They contain all essential amino acids to ensure your body gets the protein it needs.  Protein is necessary for growth and maintenance of all the cells in your body. It encourages a glowing appearance by replacing dead skin cells as well as maintaining healthy hair and nail growth. Vitamin B also found in eggs is essential for helping your body to produce energy for the day ahead.  Choline, part of the B vitamin group works to ensure your skin has enough energy to produce collagen and elastin while supporting cell membrane structures to keep your skin tight and flexible! Eggs also contain lutein which keeps your skin elastic, along with choline to prolong the onset of wrinkles and a sagging skin.

Tomatoes in this eggs en cocotte recipe are cooked with oil to allow as much the lycopene to be released as possible. Lycopene is twice as an effective antioxidant as vitamin A and is highly effective at protecting your skin.  It will help to guard your body from the suns damaging UV rays throughout the day while maintaining a bright complexion.

EGGS EN COCOTTE RECIPE

20 minutes wo to go. Serves 4

YOU’LL NEED

Olive oil

4 eggs (large)

1 cup baby spinach

1/2 cup sliced mushrooms

2 tomatoes, diced

chopped parsley

1/2 avocado, sliced

Pinch of salt and pepper

Optional: 1 teaspoon of milk or cream

HOW TO

1. Preheat oven to 180 degrees celsius.

2. Heat a good glug of oil in a pan over medium heat.  Add tomatoes, mush and squash them with a wooden spoon.  Add mushrooms and stir for  a couple of minutes til soft.

3. Rub the insides of four ramekins with a little olive oil and pop in baby spinach.  Add the tomato and mushroom mix on top.

3. Crack one egg into each. Add a tsp of milk or cream or creme fraiche (sour cream) to each ramekins to enrich the dish.

4. Transfer ramekins into a baking dish, pouring in boiling water until it comes half way up the sides of ramekins. Cover with foil or little lids if you have cocottes.

5. Bake the eggs in the oven until the whites are set: 8 minutes for runny yolks, 10 minutes for soft cooked and 12 minutes for hard cooked yolks. See tips & tricks below.

6. Season eggs en cocotte with salt and pepper, top with parsley and avocado and enjoy with some wholemeal rye toast.

TIPS AND TRICKS
  • Getting the ‘Perfect ‘cooked egg is a little bit of an art – several factors will affect whether your egg white is cooked and your yolk is still runny.
    • Oven – if your oven is on the hotter side, make sure to double check the eggs just before the preferred cooking time.
    • Size – bigger eggs (70g) cook slower than 55 or 60g eggs
    • Dish size & shape  – a higher side narrow ramekin will cook slower than a wider one. Le creuset have gorgeous little lidded dishes and now copies even exist in Kmart
    • Water bath – the height of your water will affect cook time as the higher it is the more it ‘buffers’ the hot oven and slows the cooking time.
  • Make a double batch of the tomato and save for tomorrows brunch.
  • Looking for a light meal?  Serve with a side of brown rice or quinoa

This eggs en cocotte recipe is the saviour your skins been looking for! Provide some extra care for your lips by treating them with a coat of lük Lip Nourish! Head over to our store to find your favourite flavour or shade.

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be delicious.... inside and out

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.

FOOD ACTIVES:

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

BEAUTY BENEFITS OF CARROTS:

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.

COOK:

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.

TIP:

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 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 Carrots
Slow Roasted Lamb Shoulder Recipe clean food luk beautifood

Slow Roasted Lamb Shoulder Recipe

Who doesn’t love a simple, slow cooked one pot dinner recipe that nourishes your body and soul?  This tender, hearty, slow roasted lamb shoulder recipe will warm you from the inside out – goodbye winter chills and hello kitchen goddess as another dish enters your family’s favourite list! 

Perfect for a weekend family dinner or entertaining friends this style of cooking will be a winner.  This slow roasted lamb shoulder is easy to prepare and cook, allowing you to spend more time out of the kitchen and with those you love!

Don’t worry that it takes 4 hours to bake, the slow roasted lamb shoulder requires minimal attention and provides a beautiful flavour with fall-off-the-bone-meat. The aroma as it bakes builds anticipation!

Serve slow roasted lamb shoulder with a melange of roasted root vegetables such as potato, beetroot and pumpkin and a simple mixed green leaf & fresh herb salad drizzled with olive oil and lemon juice and a grating of zest and everyone will be smiling.

BEAUTY BOOST

Lamb is an fabulous source of protein which is vital for growth and maintenance of every cell in your body.  It helps to heal cuts and wounds, ensures healthy growth of  hair and nails and works relentlessly to replace dead skin cells to ensure a radiant appearance.  Premature ageing of the skin is caused by the destruction of collagen in skin cells.  Collagen is made up of proteins and when lacking in the diet, it can cause the collagen to weaken.  This leads to sagging of the skin or muscles and the formation of wrinkles.

Iron present in the slow roasted lamb is easily absorbed by the body. This helps to move oxygen through the body, assisting in maintaining a glowing, bright complexion. The presence of zinc aids the immune system while selenium provides an extra boost of antioxidant to protect your body against damaging free radicals.  Want to learn more about immune boosting tips? Click here.

Garlic works to reduce inflammation in your body helping to maintain an even skin tone by reducing redness in your complexion, while its antioxidants work towards maintaining smooth skin by frighting wrinkle cause free radicals!

SLOW ROASTED LAMB SHOULDER RECIPE

4.5 hrs  wo to go. Serves 4-6

YOU’LL NEED

1 lamb shoulder (medium)

1-2 tblspns olive oil

1 tablespoon salt

good grind pepper

3 cloves garlic, crushed

1/4 cup thyme leaves (half a bunch – stripped)

2 tablespoons honey (optional)

2 tablespoon lemon juice

water

HOW TO

1. Preheat the oven to 140 degrees.  Score the skin of the lamb with a sharp knife.

2.  Rub salt, pepper and oil onto the lamb, completely covering and sit skin side up into a baking tray. Pour two cups of water into the tray.

3. Cover the tray with foil and place in the oven, roasting for 4 hours. Baste the lamb a couple of times if you are around.

4. Meanwhile, mix honey, lemon juice, garlic and thyme together. After 3 hours of roasting remove the lamb from the oven.  Brush the honey mix over both sides of the lamb and re-cover with foil.

5. Return to the oven and cook for the remaining hour.

TIPS AND TRICKS
  • You can add sprigs of thyme and whole garlic cloves to the water at the beginning then simple add the honey and lemon towards the end to ’round’ off the flavours – you can also omit the honey altogether if you are reducing your level sugars.
  • Why not try adding vegetables such as onion, carrot and celery to the baking dish aside the slow roasted lamb shoulder.
  • If the water evaporates during the cook add more to ensure you keep it moist. (you can also add wine – white is best with the lemon and honey.)
  • Don’t be put off by a layer of fat on the lamb when buying it, it provides flavour and tenderness. Look for pasture fed lamb.
  • Drizzle some of the juices / fat  from the baking tray onto the lamb when serving for some extra moisture and flavour.
  • Midweek meal? Make this recipe the night before and store in the fridge, it will be even more flavoursome!
  • You can’t go wrong with this dish. Mix it up. Cindy cooks her slow roasted lamb shoulder for at least 8 hrs with half a bottle red white wine and a couple cups of water in Le Creuset. (does not finish it with lemon & honey but adds the garlic and thyme with rough sliced onion and chopped carrots at the beginning).

 

Preheat the oven to 140 degrees.  Rub salt, pepper and oil onto the lamb, completely covering and score the skin with a sharp knife.

Preheat the oven to 140 degrees. Score the skin with a sharp knife, rub salt, pepper and oil into the lamb.

Place desired vegetables into a baking tray, sitting the lamb on top (skin side up). Pour two cups of water into the tray and cover with foil.  Place in the oven, roasting for 4 hours.

(optional) Place desired vegetables into a baking tray, sitting the lamb on top (skin side up). Pour two cups of water into the tray and cover with foil. Place in the oven, roasting for 4 hours.

Meanwhile, mix honey, lemon juice, garlic and thyme together. After 3 hours of roasting remove the lamb from the oven.  Brush the honey mix over both sides of the lamb and re-cover with foil. Return to the oven and cook for the remaining hour.

Meanwhile, mix honey, lemon juice, garlic and thyme together. After 3 hours of roasting remove the lamb from the oven. Brush the honey mix over both sides of the lamb and re-cover with foil. Return to the oven and cook for the remaining hour.

When the lamb has finished cooking, remove it from the oven and rest it for 15 minutes with the foil still covering the tray.

Dinner is ready!

Sweet Potato and Pomegranate Salad clean food luk beautifood

Sweet Potato and Pomegranate Salad Recipe

This sweet potato and pomegranate salad is full of gorgeous colours and nourishing beauty nutrients to brighten your day!

Little sparkling red jewels providing bursts of antioxdiants… you don’t need to be a master chef to make this salad look or taste good!  Recipes like this sweet potato and pomegranate salad are great to keep on hand, especially when they provide the perfect mixture of nutrients to keep your skin looking its best.  This sweet potato and pomegranate salad is great to bring to family get togethers, catch ups with friends and even to add to your weeknight dinners.

There are various ways to remove pomegranate arils. I suggest cutting the pomegranate in half. Gently push the centre upwards from the outside while gripping onto the side (as if you are trying to stretch it open), then hit the back of the pomegranate with a wooden spoon and voila! (well OK – you have to separate the white membrane from some of the jewels!) Once you get the knack of it you will be bashing pomegranates every second day… like we do because my 5 year daughter thinks they are the prettiest of all fruits.

So say goodbye to damaged skin and hello to a beautiful complexion because these sweet potato and pomegranate salad ingredients work together to nurture and preserve bright, soft skin!

BEAUTY FOOD BENEFITS

Sweet potato: Packed with beta carotene, sweet potatoes are fabulous for restoring and nourishing your sight.  This salad isn’t just for gorgeous skin, magnesium works to relax and calm your body. This helps to ease life’s stress and with it the chance of premature ageing!  Pomegranate: Ellagic acid is vital for helping your skin to repair itself while warding off wrinkles.  It also acts as your very own sunscreen! Protecting your skin from damaging UV rays it prevents the formation of sun spots and fights free radicals. Potassium works with your liver to flush toxins from the body, cleansing and clarifying your skin from the inside. Olive oil: a saviour for your skin, it is full of antioxidants to fight those pesky free radicals (sun, smoke, pollution, fast food) and protect against damage. It also helps to strengthen your immune system as it contains healthy monounsaturated fats, helping you to look and feel great! Pepitas: High in zinc, they work to balance oil in your skin and fight off bacteria which may cause acne. Vitamin E works to keep your complexion glowing.  It promotes regeneration of skin cells to keep your appearance refreshed. Feta:  Calcium keeps teeth strong to preserve a flattering smile.  Also moisturising and hydrating, this nutrient will keep your skin looking soft and smooth.

SWEET POTATO AND POMEGRANATE SALAD RECIPE

serves 4 | 45 minutes wo-to-go

YOU’LL NEED

Salad:

2 large sweet potatoes, peeled and cut into 1-inch cubes

1 tablespoon olive oil

Salt and pepper, to taste

1 cup pomegranate arils

1/2 cup pepitas (toasted in smokey paprika if you have some)

1/2 cup organic feta cheese

chopped mint & or parsley (optional)

Zest of lemon or orange (optional)

Dressing:

2 tbsp honey

1 tbsp lemon juice

1/4 cup olive oil

Salt and freshly ground pepper to taste

HOW TO

1. Pre-heat oven to 180C.

2. Place the diced sweet potatoes onto a large baking sheet.  Drizzle with olive oil and toss until sweet potatoes are coated well.

3. Season with salt and pepper.  Stirring occasionally, roast for 30-35 minutes or until tender.

4. Remove from oven, cool and place sweet potatoes into a large bowl. Add pomegranate arils, pepitas and feta cheese.

5. In a small bowl, whisk lemon juice, honey, olive oil, salt and pepper.  Drizzle dressing over sweet potato and pomegranate salad and gently toss. Sprinkle with chopped herbs & citrus zest.

TIPS AND TRICKS
  • This sweet potato and pomegranate salad is great as a side dish to a main meal or even by itself!
  • Can be served both warm and cold, depending on circumstance and preference.
  • The sweet potato and pomegranate salad goes great with chicken – while sweet potatoes are cooking, add some oil and mixed herbs to chicken breast. Fry until golden and place in the oven with sweet potatoes.  They should be finished around the same time.

 

Beautifully coloured Pomegranate Arils

Beautifully coloured Pomegranate Arils

Drizzle oil, salt and pepper and roast for 20-25 minutes

Drizzle oil, salt and pepper and roast for 30-40 minutes

Throw together the ingredients - Drizzle with some sauce and your salad is ready to go!

Simply toss together the ingredients  and dressing & /or sprinkle with chopped herbs & grated zest. #yum

beautifood stripe

Ain’t No Juice Like a Cold Pressed Juice

As an avid user of a Vitamix I don’t have twang of guilt in advocating this ‘cold pressed’ style of juicing because it is so different. And you are going to hate me but if you have an older style clunker of a centrifugal juicer (like me) move it on.

I’ve been testing the Kuving’s Silent Juicer because on 7th Sept (first sat of the month) we are setting up a luk beautifood bar at The Sydney Morning Herald’s Pyrmont Growers Market (more on that in another post!) and want to offer organic cold pressed beauty juices + green smoothies.

So what makes it so good? With this type of juicing a huge amount of pressure is applied to the fruits and vegetables to extract the nectar directly from the pulp without applying heat. This pressing action helps keep the nutrients and enzymes intact, as well as creating an incredible consistency to the juices. Like the blender (because every goes in) the nutrient content of the juice is the closest thing you’ll get to eating raw fruit and vegetables. And it’s those nutrients that are going to keep you looking and feeling beautiful.

And it loves fibrous vegetable like beetroot & carrot – 2 of my favourite veggies for juicing that don’t really suit the blender. Plus when you make almond milk you don’t have to strain it – make sure you soak your nuts overnight.

The magic is in the colour and the pure beauty of a single juiced vegetable, herb, fruit of nut. Keep them separate and blend to taste as required.

What do you want from your juices?

Anti-aging

You need: Vitamin A, Vitamin C, Vitamin K, antioxidants (Lycopene)

Juice these: Kale, Spinach, Almonds, Kiwi, Blueberries, Apricots, Tomatoes

Moisturising

You need: B Vitamins, Vitamin E, Potassium, Luetin, Beta-Carotene, Carotenoids

Juice these: Avocado, Zucchini, Pumpkin, Watermelon, Almonds

Brighten your complexion

You need: Manganese, Vitamin A, Vitamin C

Juice these: Mint, Oranges, Strawberries, Carrots

Reduce inflammation

You need: Vitamin C, Vitamin E, Anthocyanins

Juice these: Cucumber, Beetroot, Pears, Brocolli, Cherries, Grapes, Nectarines

Read more about what these beauty nutrients can do for you here.

Some other positives of this style of juicing include the fact that the juice will not separate upon settling and will keep up to three days in the fridge, so you can save time with a bulk juicing session that will last you a few days. The insoluble & soluble fibre stays in suspension. I must also include the added benefit of juicing in silence; cringe no more at the early morning whizzing and whirring that dare disturb the slumber of the kids (or hubby!)…we wish! And of course the advantage of dry pulp comes second only to the simplicity of cleaning the thing!

I spent the afternoon cold-pressing a colourful variety of my favourite fruits and vegetables – everything from apples to avocados. The results were a vibrant rainbow of fruity and veggie liquids. The next part of the fun was mixing the juices to create an array of Beautifood mocktails balancing out the beauty benefits with taste & extraction output.

Here are some of my favourite mixes. Some of them may seem obscure but you must taste before you judge!

  • Almond, pear, ginger, tumeric and carrot
  • Pear, fennel, lemon juice & rind
  • Avocado, banana and mint + ice (thru the mincer add-on)

The juices looked so pretty you just new you were nourishing not only your body but your soul too.

The cold pressed juice experiment

The cold pressed juice experiment

So much juice, so few glasses..
So much juice, so few glasses..

Veggies are a girls best friend..

Veggies are a girls best friend..

Red cabbage
Red cabbage – skin puffiness protector!

Beetroot

Reduce inflammation with beetroot

 

Capsicum

Vitamin A&C = antioxidants = fight free radical = minimise wrinkles |  lutien & zeaxanthin protect skin from sun damage & increase skin elasticity

Carrot

Carotenoids + Vitamin A protect against free radicals and the skin wrinkling they cause.

Orange

Brighten your complexion with orange

Kale

The Vitamin A in kale helps stimulate collagen formation giving it a youthful, firm appearance.