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!


be delicious.... inside and out

luk beautifood Cranberry and Citrus Tea

Cranberry Citrus Antioxidant Tea | Natural Beauty Boost

[RECIPE] Makes tea for two | 30 mins

For a superfood burst of flavour and antioxidants

This gorgeous ruby and aromatically spiced tea made with fresh cranberries and citrus is perfect for Spring. It’s not only cheerful and cooling, it’s caffeine-free too – so all kids, and kids at heart, can join in the fun.

A much-loved staple for Thanksgiving in the Northern Hemisphere, I’ve re-imaged the recipe as the perfect tonic and delicious iced tea in the our warmer months.


A powerful antioxidant and anti-inflammatory tonic, this Cranberry Citrus Antioxidant Tea helps prevent cell damage by free radicals and boosts the immunity to protect against a wide range of winter aliments. It also has stress-relieving properties to help to relieve tension and stress.



A year round superfood, cranberries contain a high nutrient and antioxidant content and are an  excellent source of vitamin C, fibre, vitamin E, vitamin K and manganese.
Cranberry also boast an impressive array of phytonutrients which are naturally occurring plant chemicals that offer the anti-inflammatory properties and protection from harmful free radicals.

Did you know: Sailors would carry cranberries on their ships to avoid scurvy due to the high vitamin C content and ease of storage when dried.

Iced Cranberry and Citrus Tea

Cranberry Citrus Antioxidant Tea


  • 2 cups water
  • Generous handful cranberries – frozen (if dried use 1/3 cup)
  • 2 whole cloves
  • ½ or 1 cinnamon stick
  • Peel of orange, 2x 5cm x 1cm piece
  • Squeeze lemon juice
  • ½ teaspoon of sugar if desired
  • Additional cinnamon sticks for garnish (optional)

Method (It’s super simple!)

  1. Pop cranberries pot with water, cloves and cinnamon sticks and orange peel. Bring to a boil, reduce heat, and simmer for 20-30 minutes.
  2. Add lemon juice. Sweeten to taste. Strain out cranberries if you like.
  3. Add cinnamon sticks for garnish if you like and serve hot or cold.


Tired? Here are the best iron-rich foods

Tired? Here’s the ultimate list of the best iron-rich foods

We all know we should be eating the best iron-rich foods to maximise energy levels.

Without iron, our bodies lack the essential nutrient that forms haemoglobin. This is the key protein in red blood cells that carries oxygen to vital organs – literally keeping us alive.

Healthy iron levels ensure optimum blood flow, making skin glow and giving you the vitality to do the things you love effortlessly.

What’s more, they help reduce hair loss, one of the side effects of low iron supplies, contribute to wound healing and smoothing out skin for acne sufferers.

But before you start popping iron pills, consider this:

Is a packaged supplement really the best remedy or can simply tweaking your diet solve your tiredness issues once and for all?

How to know when you lack iron

These are telltale signs that your liver – the organ that stores iron – is lacking this energy-giving element.  In a US study, researchers at John Hopkins University School of Medicine found severely iron deficient people (anaemic) nine times more likely to suffer from restless legs syndrome.

Other low-iron symptoms include:

  • unshakeable fatigue
  • headaches
  • breathlessness
  • brittle nails
  • heart palpitations
  • cravings to consume ice, clay or paper
  • passing pink urine (beeturia)

But supplements aren’t always a safe, straightforward solution.

A study reveals up to 70 per cent of people on iron tablets report stomach problems. Further research has shown, if you’re pregnant, overdosing on iron could make you more prone to gestational diabetes.

It’s hard to overdose on iron through diet alone but taking supplements could push levels to dangerous heights, aggravating genetic conditions such as hemochromatosis and making women more susceptible to heart disease.

I’ve always believed you reap all the iron you need (18mg for women aged 19-50 and up to 27mg for pregnant mums) from a balanced healthy diet – and research backs this up. But it’s not as simple as selecting and eating the best iron-rich foods.  Certain foods and drinks help but they also hinder iron absorption.

Fruits and vegetables rich in Vitamin C dramatically aid its uptake. Adding a glass of orange juice to mealtimes can increase iron absorption from plant foods by 85%, says one study.

But tannins and acids from drinks like cocoa, tea (including green tea), coffee and red wine can block the body’s intake of iron – up to 60% for coffee and 90% for cocoa. So it’s advisable to consume these at least an hour before or after eating.

Poor gut health, phytates (an antioxidant) and fibres in wholegrains can also reduce mineral absorption (unless pre-soaked and cooked) while calcium (dairy), soy and phosphorus can limit the penetration of plant-sourced iron. Weirdly, camel milk is an exception as it has more Vitamin C and ten times the iron content of cow’s milk.

The good news?  Despite around a third of the world’s population suffering from iron deficient anaemia (according to the World Health Organisation) – it is easily preventable by eating the freshest and best iron-rich foods.  So here they are:

Top 15 best iron-rich foods

  • Red meat: Chicken liver, beef, kangaroo. Most iron in our diet comes from plant foods rather than meat. Top tip: curry powder can really help.
  • Seafood: Oysters, mussels, sardines. These are a rich source of protein and iron.
  • Plants: Swiss chard and spinach (beautify breakfast with this iron-packed super-smoothie). Did you know vegetarians are no less likely to develop anaemia than meat-eaters? Top tip: cooking plant-based foods first helps release more iron.
  • Seeds: Sesame seeds are rich in iron. Top tip: tahini dressings and dips are a delicious addition to your diet.
  • Pulses & grains: Fortified breakfast cereals, kidney beans, lentils. A broad selection of beans and harvested crops will keep you firing on all cylinders.
  • See this list for the amount of iron in different foods per 100g.

(Click infographic to enlarge)

Iron Infographic

blood orange raw cheesecake recipe luk beautifood clean food

Blood Orange Raw Cheesecake Recipe

Healthy, delicious, gluten free and vegan friendly, this divine raw blood orange ‘cheesecake’ made with cashew nuts will be an all round crowd pleaser at any event! 

Not only visually stunning and delicious, this raw ‘cheesecake’ made without cheese! is simple to make. Cashews, coconut oil and coconut milk are used in place of cheese to create a creamy smooth and skin-loving filling. Keep some in the freezer for when friends show up without notice, you will never have to worry again!


Cashews are rich in healthy fats similar to those in olive oil which help to keep your skin soft and smooth.  They also contain selenium which keeps your scalp nourished, encouraging healthy hair growth for long lush locks. Vitamin E also aids your hair by providing antioxidant protection.  This prevents your hair cells from damage by free radicals which in turn maintains a gorgeous, natural shine.

Blood oranges are high in anthocyanins, which is also found in blueberries. Anthocyanins are powerful antioxidants which protect both your inside and outside from free radical damage.  Along with vitamin C, blood oranges work to prevent signs of premature ageing such as sagging and wrinkles, helping you to look and feel younger! They also contain folic acid which enables our body to create healthy red blood cells helping to create a natural glow and enable correct brain functioning.


30 minutes plus freezing time


For the Base:

1 cup walnuts

1/2 cup almonds

9 dates (just under a cup)

For the Cake

1 1/2 cup cashews (soaked for a min of 4 hours beforehand)

Juice of 3 blood oranges

1 tablespoon coconut oil

1/3 cup coconut milk

1/3 cup honey

1/3 cup lemon juice


1. Process dates and nuts in a food processor or blender until a sticky mixture forms. Spread the mixture onto the bottom of a cake pan (using either the bottom of a spoon or your hands) and place in the fridge.

2. Blend all ingredients for the cake together on high until the mixture is smooth and creamy – make sure there are no lumps.

3. Pour the creamy cake  mixture onto the base layer and place in the freezer for around 3 hours or until frozen.  When ready to serve, remove from the freezer and place in the fridge for ten minutes before serving. Top with some pistachios, blood orange slices or even make your own blood orange glaze.

  • To make the glaze: Blend 1 date, 1 tablespoon lemon juice, 1/2 tablespoon coconut oil and the juice of 1 blood orange
  • Throw on some pistachios and a few blood orange slices moment before service (or it will run) for a gorgeous finish to you raw cheesecake recipe!
cashew cheesecake raw

Raw cashew cheesecake with a blood orange glaze

Beauty Benefits of camu camu beauty food camu camu luk beautifood

beauty benefits of camu camu

beauty food camu camu

Often found in powdered form, camu camu berries are native to the Amazon, South America.  They are tiny grape like berries, bursting with phytonutrients and are reddish in colour.


Phytonutrients such as anthocyanins, and ellagic acid, vitamin C, thiamin, riboflavin, niacin, calcium, magnesium, potassium, manganese and amino acids  including valine, leucine and serine.


Camu camu berries contain one of the highest levels of vitamin C, second to kakadu plum. This means they are perfect for protecting against signs of early ageing! Camu camu works to enhance collagen production in which vitamin C is a co-factor to create firm, youthful skin, warding off wrinkles and sagging. It also supports the immune system, keeping you feeling and looking your best! The presence of amino acids aids muscle growth and recovery keeping you energised after a long week.


Camu camu is sold in powdered or tablet form.  Try adding it in to dishes to give them some gorgeous berry like flavour such as smoothies, yoghurts and desserts.


Look for beauty products containing camu camu, either online or at your local beauty store.  It is a gorgeous natural food ingredient and its high vitamin C content will really make a difference!

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PRINT this gorgeous 10x15cm beautifood skin food card to keep beauty inspiration at finger tips reach in your kitchen

Step 1. Simply click on the  skin food image .

Step 2. Then right click and choose †˜Save image as’ where it will be a JPEG in whichever folder you choose.

Step 3. Open the saved image and print on a postcard size (6†x4†/10cmx15cm) photo paper.

Step 4. Send to printer for your gorgeous skin food card!

Step 5. Display on your fridge file in a A-Z card box in your kitchen.

be delicious.... inside and out

Beauty Benefits of camu camu beauty food camu camu luk beautifood
skin loving watermelon healthy mocktail recipe clean food luk beautifood

Healthy Mocktail Recipe – skin hydrating Watermelon

Perfect for entertaining – your friends will love sipping on this pretty watermelon healthy mocktail on a warm summers day!

This healthy mocktail recipe is a refreshing, guilt free way to hydrate and revitalise your body on any occasion.  As watermelon is 91% water, this recipe will leave you feeling fresh and light and with the added ice, will help to cool your body and bare the heat of a hot summers day whilst giving your skin a powerhouse of antioxidants.


Watermelons are high in vitamin A, vitamin C and lycopene which work together as a hero combination for your skin. Lycopene is fat soluble meaning it is an especially effective antioxidant and helps to protect skin cells from damaging UV rays and free radical damage.  Vitamin C from watermelon and oranges is water soluble meaning  it helps combat wrinkles and sagging from the inside of your cells by strengthening collagen and elastin which works to keep your skin firm and tight.  Vitamin A and limonoids in limes provide  lasting antioxidant protection whilst mint provides a refreshing taste whilst reducing inflammation, helping to sooth the body and reduce redness within your complexion.


Takes 10 minutes. Serves 4


1/4 watermelon, (seedless or seeds removed)

2 oranges

1 lime

1/4 cup strawberries

2 1/2 cups ice

1/4 cup mint

  1. Juice oranges and lime, add to blender with chopped watermelon.
  2. Add strawberries and 2 cups of ice to the blender and blend for 1 minute or until smooth.
  3. Pour into glasses (or a large jug), stir in remaining ice cubes and mint into your healthy mocktail and enjoy!
  • Add vodka!!
skin loving watermelon mocktails recipe clean food luk beautifood

Enjoy your healthy mocktail on a warm summers day for some skin loving nutrients and cool, refreshing vibes!

Beauty Benefits of acai beauty food acai luk beautifood

beauty benefits of acai

beauty food acai

Beauty Benefits of acai beauty food acai luk beautifood

These intriguing berries are grown in the amazon and are around 1cm in size. Acai berries are on the list of being gorgeous superfoods due to their remarkable antioxidant content!


Antioxidants including anthocyanin, vitamin A, vitamin C and vitamin E, omega 3 fatty acids, folic acid, calcium, iron, zinc and fibre.


Its range of antioxidants, including anthocyanin’s makes acai a perfect addition to help prevent signs of ageing. Anthocyanins help to increase the circulation in our bodies meaning more oxygen is supplied to cells.  This allows healthy regeneration and repair, creating strong healthy hair cells and sustaining a bright, glowing complexion! This helps to reduce dullness associated with ageing and maintain strong lush hair. They also ward off wrinkles and nourish your brain – allowing you to look and feel young! Omega 3’s not only help to plump your skin cells, but also aid your brain by helping keep focus and improve memory.


For anyone who doesn’t live locally to acai berries (everyone else), acai can be bought in powder form, frozen or as a juice.  Add some powder to your smoothie for a fabulous antioxidant boost!


Acai is pronounced ah-sigh-ee and can be bought online. Or try searching the internet to find a local health or supplement store which stock acai.

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PRINT this gorgeous 10x15cm beautifood skin food card to keep beauty inspiration at finger tips reach in your kitchen

Step 1. Simply click on the  skin food image .

Step 2. Then right click and choose †˜Save image as’ where it will be a JPEG in whichever folder you choose.

Step 3. Open the saved image and print on a postcard size (6†x4†/10cmx15cm) photo paper.

Step 4. Send to printer for your gorgeous skin food card!

Step 5. Display on your fridge file in a A-Z card box in your kitchen.

be delicious.... inside and out

Beauty Benefits of 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.


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


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.


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!


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.

dividers R1-beautifood middle yellow


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.


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


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!


  • 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.


I will let you know once mine have had a go at making & tasting it!

Beauty Benefits of peach beauty food peach luk beautifood

beauty benefits of peach

beauty food peach

With soft skin, sweet flesh and a pleasant aroma, peaches are the perfect addition to your summery days, bringing a gorgeous boost of antioxidants!


Phenols, vitamin C, vitamin A, vitamin E, vitamin K, thiamin, riboflavin, folate, potassium, magnesium, zinc, calcium, copper, selenium and fibre.


Peaches are high in both vitamin A and vitamin C which makes a gorgeous combination for your skin! These two antioxidants work to ensure healthy regeneration of skin cells to keep it soft and bright while greatly reducing damage done by free radicals. The presence of phenols in peaches protects your hair from the summer sun, protecting against damage from UV rays while selenium encourages hair growth for lush strong strands. They also help to cleanse your kidneys from toxins due to their diuretic nature.


Eat peaches with their skin on, you can run them under cold water before eating to get rid of their slightly fuzzy texture. Warm them in a pan by slicing, removing the seed and sprinkling with cinnamon.


When buying peaches, check to see how they feel. They shouldn’t be overly hard or mushy, when squeezed gently their skin should give slightly to the pressure.  Avoid ones with wrinkled skin and look for ones with a sweet aroma and buy organic when possible.

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PRINT this gorgeous 10x15cm beautifood skin food card to keep beauty inspiration at finger tips reach in your kitchen

Step 1. Simply click on the  skin food image .

Step 2. Then right click and choose †˜Save image as’ where it will be a JPEG in whichever folder you choose.

Step 3. Open the saved image and print on a postcard size (6†x4†/10cmx15cm) photo paper.

Step 4. Send to printer for your gorgeous skin food card!

Step 5. Display on your fridge file in a A-Z card box in your kitchen.

be delicious.... inside and out

Beauty Benefits of peach beauty food peach luk beautifood