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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
Beauty benefits of kakadu plum Beauty food glossary luk beautifood

beauty food kakadu plum

beauty benefits of kakadu plum

Native to Australia and grown in both the Northern Territory  and Western Australia, beauty food Kakadu Plum (also known as Murunga, Billy Goat Plum or Gubingee) is famous for its high Vitamin C content.  It is light green and roundish in shape and was commonly used not only for bush tucker but also as a natural medicine to soothe aches and pains.

FOOD ACTIVES:

Vitamin C, vitamin A, folate, calcium, iron, copper, potassium, zinc, magnesium and fibre.

BEAUTY BENEFITS:

With one of the highest natural vitamin C contents in the world, it’s no wonder beauty food kakadu plum is becoming increasingly known and loved.  The high content of vitamin C helps to fight premature ageing, smoothen your complexion and support your immune system. The fruit also contains antibacterial properties and is packed with phytonutrients to protect the body from nasty free radicals. Gallic acid in kakadu plum, is a fabulous antimicrobial nutrient as it stops the activity of bacteria so your body can then destroy it.  It is also great for inflammation which means less puffy skin!

COOK:

Beauty food kakadu plum fruits can be eaten raw and are often made into a delicious jam.

TIP:

Although hard to find, online shopping makes searching for kakadu plum a lot easier.  Try your local health food store or search online to find somewhere that will deliver them to you.

Do you love the idea of having all natural products in your beauty range? Head over to the Luk Shop to find out more about which natural ingredients are used in each Lip Nourish!

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beauty benefits of kakadu plum
PRINT TO KEEP HANDY

PRINT this gorgeous 10x15cm beautifood skin food card to keep beauty inspiration at finger tips reach in your kitchen – on your fridge or pin board

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 parsley beauty food parsley luk beautifood

beauty food parsley

beauty food for glowing skin | parlsey

Originating from Europe, this lush dark green herb is often used as a garnish but contains more nutrients and health benefits than people realise! Whether it be flat leaf or curly, beauty food parsley is fantastic for your skin’s health and is super easy to grow…

FOOD ACTIVES:

Vitamin C, vitamin A, vitamin B9, vitamin K, riboflavin, beta carotene, iron, zinc, calcium, potassium, manganese, copper, folate and chlorophyll.

BEAUTY BENEFITS:

Due to its antibacterial properties, beauty food parsley is fabulous for cleansing your body and strengthening your immune system.  Its mix of vitamin A and vitamin K rejuvenate your eyes to help them appear brighter while vitamin K reduces darkness circles on the skin underneath! Parsley also contains chlorophyll which boosts oxygen levels in your blood.  This helps to energise your body and promote radiant skin, allowing you to feel fresh and revitalised!

COOK:

Available fresh or dried, beauty food parsley can be added to soups, salads, baked dishes or simply to add colour! When cooking, add it towards the end to retain its gorgeous colour, taste and nutrients. Flat leaf parsley is often preferred when cooking as it holds its flavour and colour better.

TIP:

Choose parsley which is dark green in colour, looks fresh and crisp and has firm stems. Store it in the refrigerator or grow your own! Keep fresh grown parsley in a moist, well drained pot or in the garden and make sure it receives full sun to thrive!

dividers R1-beautifood middle yellow

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 parsley beauty food parsley luk beautifood

Top 10 Ways to Boost Your Immune System Naturally

Do you ever get a sinking feeling thinking about the cooler months, knowing they are bound to bring some sort of cold or flu?  The immune system is your body’s natural way to defend itself against bugs and prevent illness so by keeping it in top shape you better your chances of remaining flu-free, energised and feeling your best.

Here are our top 10 ways to naturally boost your immune system this winter:

1. Exercise as a family

We know it’s cold outside, but to keep your body functioning optimally, ensure you and your family exercise regularly.  Regular activity can increase the amount of ‘killer cells’ in your body which search and attack viruses and bacteria, helping to keep your immune system in functioning at its best, plus it’s a great way to bond and have fun together. Try bike riding, backyard cricket, hiking or even do a fun-run together!

2. Get your 8 hours 

Feeling tired and exhausted? Sleep deprivation can decrease the production of cells which work to destroy microbes and fight off illness.  Make sure you and your family get the right amount of sleep each night (at least 8 hours) to ensure your body has enough energy to defend itself against illness.

3. Eat probiotic foods

Probiotics are fantastic at keeping your body and digestive system healthy, allowing your immune system to function smoothly. Fight bacteria with bacteria through eating yoghurt and fermented foods.

4. Eat Your Vitamins

Vitamin C, while maintaining a plump, youthful complexion also makes the spread of bacteria or viruses more difficult. The tightening of cells works to strengthen their membranes making sure only the good things can get through. This means your body can destroy the bacteria or virus before it can get any worse.

Vitamin A promotes a healthy mucous function, which helps to stop the entrance of bugs into the body.  When this occurs, the body doesn’t have to work as hard to prevent illness.

boost your immunity with fresh food

Boost your immunity with vitamin rich fresh vegetables and herbs

 

5. Relax

Stress induces a toll on your body, whether long term or short term, and lowers the body’s ability to fight off illnesses.  While some stress triggers are unavoidable, some are often manageable.  Does your house become stressful in the mornings, with getting the kids ready for school packing lunches, answering phone calls etc? Take a few minutes the night before to pack bags, lay out clothes and get organised to start your day off on a relaxing note.  Same with afternoons, being prepared and having a flexible routine, especially with kids is necessity to remain organised and therefore calm. We understand things don’t always go to plan so if you forget the school bake sale, didn’t respond to that email or burnt dinner – laugh it off! Things happen that don’t always go to plan, so just ask yourself ‘does this really matter?

6. Make friends with healthy fats

Omega 3 fatty acids are just what your body needs to maintain healthy cell membranes.  This is important to stop the spread of viruses while working to create resistance to toxins, which may enter the body. It is recommended to eat foods high in omega three fatty acids every day, such as walnuts, chia seeds and salmon.

7. Stay Hydrated

Water enhances the production of lymph, which helps to transport immune cells around your body. Maintaining a smooth lymph function means your body can race to defend itself when viruses or bacteria enter. Try adding some freshly squeezed lemon juice to your water to enhance the flavour and boost your vitamin C intake.

8. Eat foods rich in Zinc 

Zinc promotes function of the thymus gland, which helps to control your immune system.  By consuming zinc in your diet, it enhances the production and activity of infection fighting cells (also known as white blood cells).  This means your body can rush to destroy microbes such as a viruses before begins to show symptoms. High sources of zinc include beef, lamb, sesame seeds, pumpkin seeds, lentils and spinach.  Plus it’s fantastic for maintaing clear skin!

9. Season with garlic 

A powerful immune booster, garlic is a rich source of phytonutrients and contains sulphur compounds that help to stimulate the production of white bloods cells as well as containing anti-bacterial and antioxidant properties. Add garlic to a variety of dishes including mixed with a salad dressing or marinated over meat to give your immune system a boost.

Boost your immunity with garlic

Boost your immunity with sulphur rich  garlic

 

10. Stay Balanced 

The best way to stay healthy and control infection is to minimise stress by eating clean wholefood, exercise regularly, get sufficient sleep and make sure you balance out work, life and play. Recognise when you have met your limits and if you do become unwell to take time to rest and allow your body to recover.

Providing yourself and your family with a healthy lifestyle to ensure overall health and happiness, sets up lifelong healthy habits for your children.

Have you got any more tips, tricks or remedies for winter colds and flus? Share it with us in the comment section below or on our Facebook page!

xx

be delicious.... inside and out

quick soup recipe clean food luk beautifood

Quick Soup Recipe – Nourishing Lentil and Vegetable

Looking for winter warmers in less than an hour? Try this nourishing lentil and vegetable quick soup recipe to warm your soul and moisturise your skin at the same time!  

Cooler weather means dry skin and a craving for comfort food! However, comfort food doesn’t need to be tedious or time consuming …this quick soup recipe is easy to make on a busy weeknight leaving you free to worry about things other than what your eating.  Packed with vitamin A-rich veggies this quick soup recipet will  help nourish your complexion and ease dry skin to keep you looking your best!

BEAUTY FOOD BOOST

Carrots and tomatoes contain a fab combination of vitamin A, beta carotene and lycopene to fight against wrinkle causing free radicals – those  pesky ‘oxidisers’ that can also cause early ageing. Without enough vitamin A your skin can become dry especially as wind and cool weather imbalance the surface.  Maintaining a sufficient level of this fat soluble vitamin is key to ensuring a smooth, glowing appearance. Tomatoes also contain vitamin K which works to brighten dark patches under the eyes and encourage a radiant complexion.  The mix of iron and vitamin C in broccoli aids your complexion by working to keep skin from sagging while assisting in the formation of collagen in cells. Turmeric helps to keep redness and puffiness under control with its anti-inflammatory properties while celery aids the body to remove toxins through its high fibre content.  This nourishing yet quick soup recipe is the perfect winters’ day skincare treatment to keep your complexion on track!

QUICK SOUP RECIPE

50 minutes wo to go. Serves 4

YOU’LL NEED

2-3 tablespoons olive oil

1 carrot, peeled and diced

2 medium ripe tomatoes, quartered

3/4 cup broccoli, diced

2 celery sticks, diced

1 red onion, finely diced

3 cloves garlic, crushed

2 cups vegetable stock

400g can brown lentils, rinsed and drained

250mL natural yoghurt

1/4 cup parsley, chopped

3/4 teaspoon turmeric powder

salt & pepper

fresh chives, snipped to garnish

HOW TO

1. Prepare ingredients.  Heat oil in a large saucepan over medium heat and add tomatoes, mushing and squashing with a wooden spoon.  Simmer, stirring regularly for 2 minutes.

2.  Add carrot, broccoli celery and onion and cook for 6-8 minutes or until soft.  Add garlic and cook for a further 2 minutes.

3.  Add stock and cover, bringing to the boil.  Once boiling, reduce heat and simmer for 20 minutes.

4.  Add lentils and cook for 3 minutes or until warm.  Add yoghurt, parsley, turmeric and season, stir, simmer gently for a further 3 minutes.

5.  Serve warming lentil and vegetable soup immediately, topped with chives.

TIPS AND TRICKS
  • Spice up this quick soup recipe with some chilli, cumin or smokey paprika.
  • Save any left overs in an air tight container in the fridge and reheat for tomorrows lunch!
  • Cook once, eat twice: double the quick soup recipe batch and freeze for an extra quick and easy dinner.
  • Like your soup smooth and creamy…especially so little ones will eat it? Just blend before serving.
  • Oh an don’t forget to combat dry lips and use Lip Nourish daily to soothe redness and protect against cooling, drying weather!
Puree Soup to hide veggies for any fussy eaters!

Puree Soup to hide veggies for any fussy eaters!

beauty benefits of mandarin beauty food mandarin luk beautifood

beauty food mandarin

beauty food for glowing skin | mandarins

beauty benefits of mandarin beauty food mandarin luk beautifood

Originating from Asia, mandarins have an easy to peel, non edible skin with sweet and juicy segments inside similar to oranges.

FOOD ACTIVES:

Antioxidants such as vitamin C and vitamin A, vitamin E, vitamin B12, iron, potassium, magnesium, phosphorus, calcium, and fibre.

BEAUTY BENEFITS:

Like all citrus mandarins are fabulous for skin and hair. Packed with antioxidants a serve can provide upto 80% of your total daily vitamin C requirement helping to neutralise the harmful cell-damaging effects of free radicals. Mandarins are loaded with vitamin A too, perfect for winter days when many people skip the application of sunscreen. The sun’s UV rays can create free radicals and quicken the ageing process, leading to wrinkles and damaged skin. Vitamin A protects the skin by helping to absorb UV rays. High dietary fibre in this fruit cleanses the system flushing out harmful toxins to give your skin a healthy and natural glow. The combination of vitamin E and B12 in mandarins encourage healthy hair growth and work to slow greying. Mandarin oil (extracted from the skin) is found to be helpful in reducing inflammation, growing new cells and tissues and providing antibacterial properties to keep skin smooth, toned and clear and heal wounds faster.

EAT:

The perfect non messy fruit for a mid morning snack, just peel and enjoy!

TIP:

When buying, make sure your mandarin has an unblemished peel and is not too soft! They can be either consumed raw or as juice, and can be applied topically as well. You can add mandarin juice to your hair and rinse it thoroughly for instant shine and bounce.

Find more out about what’s in your beauty products here. With its soft and soothing texture, why not try a Mandarin and Cinnamon Lip Nourish to protect your lips this winter!

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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

Cauliflower Pizza Base Recipe clean food luk beautifood

Cauliflower Pizza Base Recipe

A gluten free, quick, easy, delicious and nutritious alternative to pizza dough. A fabulous way to feed your skin, cleanse your body and stop feeling bloated!

Whether you love cauliflower or not – you need to try this cauliflower pizza base recipe!  This recipe is fabulous, not too dry and not too crumbly… I even used the sandwich toaster to heat up my left overs at work!  The mild cauliflower taste in this cauliflower pizza base recipe means even fussy little ones will enjoy it!  And don’t forget – get your kids to pile on their own toppings,  it’s a great hands on activity to let them be creative in the kitchen.

BEAUTY BOOST

Cauliflower is rich in nutrients and contains fabulous cleansing abilities!  Enzymes in the liver are activated by a compound called glucosinate which gives cauliflower its flavour and smell.  This helps your liver to cleanse your body  of toxins and get rid of free radicals.  Free radicals speed up the ageing process which can not only lead to the formation of wrinkles but can also cause sagging skin and quicken the onset of grey hairs. Cauliflower helps to maintain a gorgeous glowing and clear complexion!  With its nutrient rich florets, cauliflower also contains vitamins such as vitamin A, B and K and minerals including calcium, copper and selenium.  This flowering vegetable is brilliant for sustaining a smooth, radiant complexion.  Get your serve of cauliflower and preserve youthful skin with this cauliflower pizza base recipe!

For some handy tips on buying and cooking cauliflower see the Cauliflower Beauty Food Bite.

CAULIFLOWER PIZZA BASE RECIPE

1 hr wo to go. Serves 2

YOU’LL NEED

1 large cauliflower

1 tablespoon chia seeds

2 tablespoons almond meal

1 egg

1 tblspn fresh chopped oregano or 1 teaspoon dried

2 cloves garlic (crushed / finely diced)

1/2 cup parmesan

4 tblspn water

HOW TO

1. Grate the cauliflower or cut into florets and blend in either a blender or food processor.  Place into a large bowl and microwave for 8 minutes or until soft and let cool.

2. Meanwhile, mix chia seeds with 4 tablespoons of water in a bowl and stir, leaving to thicken for around 10mins.

3. Preheat oven to 200 degrees Celsius.  Line a tray with baking paper.

4.  Place riced cauliflower onto a clean tea towel and squeeze out as much moisture as you can (this will keep your crust from crumbling and cause it to come out too soft)

5. Add the cauliflower, chia seed mix, the egg, almond meal, oregano, garlic and parmesan into a large bowl and mix until well combined.

6.  Spread mixture onto tray creating your preferred shape by pressing the mixture into the tray with the back of a spoon.  Make sure to avoid thin spots, keeping the dough at 1cm high (edges can be thicker if desired to ensure the dough cooks evenly, otherwise they may be a little bit more cooked – but don’t worry, this is just like pizza crust!).

7. Cook dough for 10 to 12 minutes or until it begins to turn golden.  Flip the pizza crust using an additional piece of baking paper and return to the oven to cook for a further 5 minutes or until lightly golden and dry to touch.

8.  Add pizza toppings of your choice, warm in the oven for a few more minutes and enjoy!

TIPS AND TRICKS
  • To create a vegan alternative to this cauliflower pizza base recipe, skip adding the egg and parmesan and double the amount of chia seeds to help the cauliflower pizza base recipe stay together – you can mix it up by adding some flax seeds to the mixture as well.
  • You can freezer the base.
  • When blending, you may find it easier to blend half or a quarter of the florets at a time to make sure no big chunks remain.
  • Topping ideas for your cauliflower pizza base recipe include – tomatoes, goats cheese, mozzarella cheese, olives, capers, zucchini, mushrooms, onions, chopped basil……
Cauliflower pizza base - mix and match your own favourite toppings!

Cauliflower pizza base – mix and match your own favourite toppings!

 

A healthy alternative your whole family will love!

A beautiful thin base for this Cauliflower pizza base recipe creates the perfect crunch in just the right places. And don’t forget to give it good drizzle of olive oil before serving.

beauty benefits of cauliflower beauty food cauliflower luk beautifood

beauty food cauliflower

beauty food for glowing skin | cauliflower

beauty benefits of cauliflower beauty food cauliflower luk beautifood

Similar in appearance to its  cousin the cabbage, beauty food cauliflower is part of the cruciferous family.  It consists of green leaves which encase its gorgeous and nutritious white florets. This delicious and diverse vegie it full of cleansing and nutritious powers.

FOOD ACTIVES:

Vitamin A, B, C and K, folate, calcium, magnesium, zinc, manganese, copper, selenium, fibre and omega 3 fatty acids.

BEAUTY BENEFITS:

Cauliflower contains a sulphur compound called glucosinate which gives cauliflower its flavour and smell.  It also works to activate enzymes which aid the liver, helping to cleanse your body of toxins as well as neutralise damaging free radicals. This works to provide a glowing, clear complexion.  Beauty food cauliflower also contains vitamin K and omega 3 fatty acids.  Both of these work together to provide fabulous anti-inflammatory benefits and help you maintain a smooth, even skin tone!

COOK:

Cauliflower can be eaten raw but is much tastier when cooked! Saute florets with a sprinkle of turmeric, bake with some garlic, olive oil and herbs or puree for a gorgeous smooth texture and nutty taste.

TIP:

When buying beauty food cauliflower make sure there is no browning on the florets, you don’t want to buy one that has been there for too long! Generally cauliflower will keep in the crisper for 3 to 4 days when stored unwashed.

dividers R1-beautifood middle yellow

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 chilli beauty food chilli luk beautifood

beauty food chilli

beauty food for glowing skin | chilli

beauty benefits of chilli beauty food chilli luk beautifood

There are a large variety of chilli with different colours and flavours, so whether you like it hot (or not!) there is a one for everyone. Cayenne are long, red and fiery, birds eye are mild and sweet, ranging from red to yellow while jalapenos are a thick, green and very hot!

FOOD ACTIVES:

Capsaicin, Vitamin C, vitamin A, vitamin E, beta carotene, folate, potassium, magnesium and iron.

BEAUTY BENEFITS:

Chillis aren’t just for spice! Capsaicin which gives beauty food chilli its spicy flavour also helps to reduce inflammation and redness from your complexion, it also reduces muscle and joint pains.  Beta carotene and vitamin A work together, protecting your skin from the suns damaging UV rays.  This nurtures your skin while outdoors, maintaining a firm and glowing complexion. It is also a great metabolism booster!

COOK:

Used fresh or dried, red, green or yellow! Sprinkle into salads or stir-fry for that extra kick or add to curries to bring out flavour.  Be sure to wash your hands after touching them as capsaicin can cause your skin to become irritated.

TIP:

It can be difficult to pick the perfect beauty food chilli due to variety of flavours and spice levels.  In general make sure they are bright in colour and slightly glossy. Their skin should also be firm and taut, not wrinkled or discoloured.

dividers R1-beautifood middle yellow

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

adobado Chilli Chicken recipe clean food luk beautifood

Adobada Chilli Chicken Recipe

Not just for fabulous flavour… our adobado chilli chicken recipe is the perfect body-boosting meal!

Tho adobado – means ‘marinated’ in Spanish we have cheated to make this an easy weeknight dinner still full of flavour.  It’s perfect for those busy week nights when there’s ironing to be done or those last few emails to get stuck into!  This adobado Chilli Chicken recipe is a ‘one dish bake’ with little prep.

This chilli chicken variation of  a traditional Mexican dish, works wonders for your metabolism.  Capsaicin (which gives chillis their spice) causes your body to release heat when digesting, leading to a boost in your metabolism.  It results in your body burning more energy and can also help to make you feel fuller, helping to prevent you eating too much!

BEAUTY BOOST

Their spicy hot flavour isn’t a downfall for chillis. Along with the benefit of kick starting your metabolism, chillis also contain beta carotene and vitamin A which work together, protecting your skin from the suns damaging UV rays.  This nurtures your skin while outdoors, maintaining a firm and glowing complexion.  Chilli is also a great source of vitamin C which works to sustain a glowing, tight complexion by protecting the collagen and elastin in your skin cells from free radical damage…not to mention helping to make these 2 key ‘scaffolding’ protein structures of skin.

Garlic and onion work to decrease inflammation within the skin and are packed with antioxidants helping to maintain  smoother skin and reduce redness! This adobado Chilli Chicken recipe is the perfect skinfood for winter.

ADOBADO CHILLI CHICKEN RECIPE

1.5 hrs wo to go. Serves 4

YOU’LL NEED

8 – 12 small chilli (stem and seeds removed )

1.5 cups chicken stock

3 cloves garlic

1 onion

Juice of half a lemon

1 tspn dried oregano

1 tbsp basil or coriander (fresh, chopped)

600g chicken thigh (boneless and skinless)

1/2 avocado

HOW TO

1. Preheat the oven to 150 degrees.

2. Finely dice chilli, garlic and onion and add to baking dish with chicken stock.

3. Add lemon juice, oregano and mix well.

4. Trim chicken thighs and add to the baking dish, making sure to spoon the sauce over the top to coat the chicken.

5. Bake in the oven for 80 minutes or until chicken is tender.

6. Remove from oven and garnish with a fresh basil or coriander leaves and avocado.

TIPS AND TRICKS
  • Serve adobado Chilli Chicken recipe with steamed green beans, brown rice or quinoa and /or greek yoghurt with chopped mint.
  • Make sure you wear gloves when handling the chillies for this adobado Chilli Chicken recipe.

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