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lük breakfast beauty bar recipe

lük Breakfast Beauty Bar

[RECIPE] 15 Serves | 45mins go-to-wo  | VEG WF DF (NF)

Delicious and easy-to-eat on the go this breakfast beauty bar contains essential beauty nutrients: omega 3 to fight inflammation & moisturise skin, essential amino acids for cell regeneration, vitamins, minerals & of course fibre to help nutrient absorption and remove toxins.  I created the recipe for the lük beautifood bar at the Growers Market, they were well received so we will make them every month! Obviously it had to be low sugar and most importantly I did not want it to taste like bird food.

Teamed with a lük Glow+Go Green Smoothie (add a spoon of yoghurt for probiotics & an egg for complete protein) and you have the perfect start to the day.

If you bake them at the beginning of the week and wrap up little bundles you’ll have something to grab as you run out the door.  They are handy for breakfast, to fill kids lunch boxes or to snack on.

BEAUTY BOOST:

So many skin loving goodies packed into one delicious bar. Wholegrains contain B vitamins that are required for every aspect of metabolism in your skin, without them your complexion will have a dull appearance as the skin cells can’t regenerate quickly. The seeds and nuts contain skin vital essential fatty acids (esp. harder-to-get omega 3) and key beauty mineral antioxidants (zinc, magnesium, calcium & selenium) and vitamin E. Shredded coconut and coconut oil provide a super skin  moisturising boost and anti microbial benefits.

YOU’LL NEED…..

Organic if you can:

1/2 cup oats – quick

1/4 cup flaxseeds

1/4 cup chia seeds

1/4 cup sesame seeds

1/4 cup pumpkin seeds

1/4 cup sunflower seeds

1/4 cup poppy seeds

1/2 cup shredded coconut

1/4 cup coconut – fine

1/2 cup ground nuts (eg almond, walnuts or brazil nuts) or a flour eg organic spelt flour

1/3 sugar (panela or rapadura – evaporated unrefined cane juice)

1/2 tspn baking soda

1/2 tspn salt flakes (crushed Maldon or Murray River)

zest of 1/2 lemon

1 tspn cinnamon

8-10 medjool dates – chopped (optional)

1/2 cup chopped almonds (optional)

egg

1/3 cup coconut oil

TO MAKE….

  1. Add dry ingredients to bowl. Mix well – use a big balloon whisk. Ensure dates are separated and coated in the dry mix.
  2. Add whisked egg and (melted) oil. Stir / cut through with a knife for several minutes til well combined – every bits and piece will be well coated and it almost clumps together in your hand. This step is important.
  3. Line ‘lamington tin’ ( 9″ x 13”) with unbleached baking paper and empty in mix.
  4. Spread mix evenly and firmly press down and into the tin. The surface will be smooth and firm. I use a flat pastry scraper to flatten out and compress the mix.
  5. Cook for 20-30 minutes on 170C or until surface is golden brown. Check cooking half way thru and turn tray if necessary – ie you may have hot spots in your oven.
  6. Cool slightly, cut the slice into bar size portions. Note it will seem a bit ‘crumbly but just press/poke back into shape – it will firm up on cooling. Leave in tin to cool.
  7. Once cool go over the cuts to ensure they are clean so you have individual pieces.
  8. Store in an airtight tub upto a 3 weeks.

TIPS + TRICKS

  • If you don’t have all the ingredients, don’t despair – mix and match. Eg Swap the oil or seeds or nuts
  • For school lunch boxes – omit the nuts 🙁
  • Pre-wrap the bars  in unbleached baking paper and pop on a sticker so the family can ‘grab and go’ – it makes them extra special.
Mixing the ingredients in the lük bar

fabulous mix of nutrient rich nuts and seeds

lük beauty breakfast bar

pressed firmly into the tray

Serving the Breakfast Beautifood Bar by the slice

Serving our Breakfast Beauty Bar by the slice

be delicious lower case

Beetroot and Pumpkin Dip

Roast Beetroot & Pumpkin Dip – eat your antioxidants!

[recipe] Serves 6 |  75 mins go-to-woe

BEAUTY BOOST
So much beauty in colour! The vibrant purple flesh of beetroot is full of antioxidants and minerals that will look after your skin both inside and out. The minerals iron, potassium and zinc detoxify by creating healthy red blood cells to carry oxygen to skin cells for regeneration, repair and renewal. The antioxidants fight against inflammation which treats puffy and red complexions. Pumpkin’s bright orange colour is a sign that this veggie is loaded with beta-carotene. This plant carotenoid gets converted to vitamin A and acts as a very powerful antioxidant to neutralise free radicals thereby helping to prevent wrinkles and keep your skin moist and looking youthful. And the omega-3 fatty acids and vitamin E of walnuts are another moisturising, wrinkle-fighting beauty boost to your skin.

YOU’LL NEED
2-3  beetroots – remove leaves, leave skin on but get rid of those rough bits at the top and bottom

2 chunks or 1/3 butternut pumpkin –  chopped into cubes

2/3rd cup walnuts

1/3 – 1/2 cup olive oil

1-2 cloves of garlic

1/2 tbspn black mustard seeds

1/2 tspn cumin seeds

salt and pepper to season

TO MAKE

  1. Turn oven on 180C.
  2. Place beetroot and pumpkin on baking tray lined with  non-toxic baking paper, drizzle with some extra olive oil, toss and place into. Roast for an hour.
  3. Halfway through roasting the beetroot add the garlic, walnuts, black mustard seeds and cumin seeds to the tray.
  4. Remove tray from oven when beetroot & pumpkin has roasted and garlic, walnuts and seeds are lightly toasted.
  5. Leave to cool before removing most of skin from the pumpkin.
  6. Add all roasted and toasted ingredients to blender or food processor and whiz until creamy.
  7. Add oil to mixture and blend until desired texture of dip has been reached. Season.
Beetroot and Pumpkin Dip

Beetroot and Pumpkin Dip

TIP & TRICKS

Toasting the walnuts, mustard seeds and cumin seeds and roasting the garlic by popping them into the oven while the beets are baking develops the flavour of the ingredients and infuses the beetroot with a spiced, nutty, garlicky deliciousness!

TO SERVE
Simply serve with a colourful array of fresh veggies and a variety of crackers.

Chia Pudding

Chia Seed Pudding | the ultimate guilt-free, low sugar, raw dessert

Serves 1  | 15 mins go-to-wo

There is no guilt in eating a (chia seed) pudding, right? This nutritious and body-delicious recipe is so quick, easy and fail proof to make! 

BEAUTY BOOST

Chia seeds are one of nature’s superfoods and these little seeds have more than enough goodness packed inside them – 30% omega 3 + 23% protein – mind you they are incredibly light so you need to eat heaps. Omega-3 essential fatty acids are ideal for your brain and body – they help to reduce inflammation, fight against wrinkles by keeping skin cells hydrated (form a membrane) and can radically alleviate symptoms related to skin disorders like acne and psoriasis. Chia seeds also contain high amounts of calcium and phosphorus, both of which help to maintain bone and oral health. And, we love the high protein content to help build, grow, repair and rejuvenate the cells in skin, hair and nails.

Antioxidants are in abundance in the almond milk and raw cacao. The vitamin E in particular helps protect cells from free radical damage by protecting collagen and elastin structures. They also keep skin fats healthy which keeps skin moisturised and promotes a soft and glowing complexion. And even dates, the natural candy fruit, are just so nutritious being packed full of fibre to aid your digestion and absorption of all these fantastic vitamins and minerals.

YOU’LL NEED

(Multiply this recipe by number people you need to serve)

1 cup almond milk (store bought or homemade)

2-3 pitted dates (depending on how sweet you like it – dates are >60% sugar)

2-3 tablespoons raw cacao powder (depending on how chocolatey you like it!) note: I personally love the brand Loving Earth – you can find this in most health food stores

3 tblspn chia seeds

Spices eg  ½ teaspoon pure vanilla extract or pinch of cinnamon or chai spices

TO MAKE

  1. Place the almond milk, dates, vanilla and cacao in blender until completely smooth.
  2. Pour chia seeds into medium bowl and add almond milk mixture. Stir immediately.
  3. Allow to sit for 10 minutes with intermittent stirring until it thickens…. and the Chia seeds remain in suspension.
  4. Cover and refrigerate for an hour. Add tasty toppings like cacao nibs, berries, shredded coconut, or chopped nuts.

TIP & TRICKS

  • Experiment with the taste and texture of the puddings! Vary the ratios of the dates, spices and cacao in the almond milk mixture and try an array of different and delicious toppings.
  • All you need to remember is 1 cup liquid = 3 tablespoons of Chia seeds and you can make anything! Eg for a vanilla pudding, omit the cocoa and dates and add 1-2 teaspoons of maple syrup and  vanilla bean.

TO SERVE
Serve Chia seed pudding in individual pots with whatever garnish you wish: a sprinkling of berries looks gorgeous while nuts or toasted coconut add an awesome crunch to the pudding.

 

Beauty Nutrition Handbook

DIY face mask for salty summer skin

DIY Face Mask for Salty, Summer Skin

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

Pomegranate is packed full of rich antioxidants which protect collagen thereby slows down the appearance of fine lines caused by sun exposure. They also contain ellagic acid which helps to prevent wrinkles.

Pomegranate combined with yoghurt is also incredibly soothing for those with dry, irritated skin – perfect if you’ve been in the sun and surf all day. Combined with the cleansing, moisturising properties of honey, this mask will have your skin looking radiant, soft and hydrated by dinner time, particularly if you have some organic rosehip oil on hand to add to follow after you’ve rinsed the mask off.

HOW TO

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

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

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

3. Stir well

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

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

Relax and Enjoy

TIPS AND TRICKS

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

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be delicious.... inside and out

 

 

 

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!

BEAUTY BOOST

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.

BLOOD ORANGE RAW CHEESECAKE RECIPE

30 minutes plus freezing time

YOU’LL NEED

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

HOW TO

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.

TIPS AND TRICKS
  • 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

green smoothie

GREEN SMOOTHIE SKIN FOOD | Avocado, Mango, Banana, Kale + Chia Seeds

[recipe] Makes 4 large glasses | 5 mins wo-to-go | No Cook

We made this gorgeous green smoothie last friday in my inaugural “Beauty Wellbeing Workshop”. It was creamy smooth and delicious even tho it sounds an unusual combination. We drank it as an appetizer in the glam gold glasses as we prepped our lunch. Kelly’s scarlet nails look a treat next to it! You could also do shot glasses and pop a few edible decorative goodies on top.

I love to cook by looking at the ingredients I have on hand rather than following a recipe (hence the combo) and Ursula got to experiment with the ‘turbo charged’ cocktail blender I have  had for eons but rarely use – there was not a spec of kale in sight. So go ahead, experiment using this recipe as a guide.

BEAUTY BOOST:  Anti-inflammatory, rich in antioxidants, immune boosting, vitamin ACEK rich, EFA’s.  

Avocados for essential fatty acids and Vitamin E to keep skin soft and smooth. More on avo. Mango are rich in the carotenoid antioxidants + vitamins A&C – keeping your skin tight and toned. They also contain silica – a food active nutrient that acts as an internal moisturiser. Undeniably bananas are high in sugar (about 20g in a ripe one) and give you an energy burst (yeh if you are tired), but they also contain a high amount of fibre including the prebiotic inulin, which feeds our beneficial (probiotic) gut bacteria, the first line of defence for the immune system. Keeping your gut bacteria healthy can prevent inflammatory conditions like eczema and support the digestion and absorption of nutrients needed to retain optimal health and keep you looking and feeling younger. The high level of potassium ( ~ 400mg) they contain helps transport O2 round the body to renew and revitalise the skin. Kale is an excellent source of calcium, vitamins AC & K – all essential for skin health and Chia seeds are an excellent non-animal source of skin loving omega 3 to keep skin looking moist and plump.

YOU’LL NEED…..

1 ripe avocado

1 banana

1 mango (optional)

3-4 kale leaves

3 stems fresh mint leaves

1/4 whole lemon

2 tspns chia seeds

1 cup ice

1 cup chilled water or coconut water

TO MAKE….

Put  all ingredients in blender. Mix on high til smooth and creamy.

Serve in classes with a spoon or thick straw! Garnish if you have guests!

TIPS & TRICKS

  • For a more liquid smoothie add more water or if you don’t want the flavour diluted another high water content vegetable such as cucumber or a liquid such as coconut water, almond milk or dairy milk.
  • For more dimension and an extra hit of Vit C (support collagen synthesis) add a squeeze of lemon juice.
  • For a bite add a dash of tabasco sauce.
  • Add some probiotics via an unsweetened yoghurt.
  • If you want a lower sugar content – remove one or all of the fruits. I like it as is and because I don’t eat much food with added sugar.
  • You can sub in fresh pineapple for mango, parsley or spinach for kale etc.
  • Chia seeds swell to 10times their size so they have a real thickening effect on the smoothie. For a more liquid smoothie –  sprinkle on top instead of adding in.

KIDS 

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

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!

FOOD ACTIVES:

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

BEAUTY BENEFITS OF PEACH:

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.

COOK:

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.

TIP:

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 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 peach beauty food peach luk beautifood
Beauty Benefits of Cashews beauty food cashews luk beautifood

beauty benefits of cashews

beauty food cashews

Cashews come from a fruit known as a cashew apple which is a tropical plant native to Brazil called a cashew tree.

FOOD ACTIVES:

Riboflavin, zeaxanthin, Vitamin E, copper, phosphorus, manganese, magnesium, selenium and zinc.

BEAUTY BENEFITS OF CASHEWS:

Cashews contain are powerful combination of selenium and vitamin E. Selenium works to boost hair growth and maintain a healthy scalp which in turn stops dandruff, whilst Vitamin E provides antioxidant protection for your hair and creating a natural shine. Cashews are also high in magnesium which helps to relax the body and mind. It is also vital for healthy bones and teeth.

COOK:

As a popular snacking food both raw, salted or roasted, cashews can also be ground to make pastes, help to thicken stews and used as a base for desserts. Add it to salads, stir fry’s or even make your own nut butter.

TIP:

Mix cashews in some oil, sprinkle on some spices such as cumin and salt and roast at around 150 degrees for half an hour. These are perfect for nibbles when entertaining.

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 Cashews beauty food cashews luk beautifood
Beauty Benefits of green tea beauty food green tea luk beautifood

beauty benefits of green tea

beauty food green tea

Originating from china and spreading throughout Asia, green tea has been used for medicinal properties including regulating body temperate and improving digestion.Green tea leaves undergo minimal manufacturing and can be grown or harvested in different ways to alter the flavour naturally.

FOOD ACTIVES:

Green tea is rich in powerful antioxidants called polyphenols such as catechins,  vitamin C, vitamin E, thiamin, riboflavin, niacin, theanine, potassium, calcium, zinc, molybdenum and fluorine.

BEAUTY BENEFITS OF GREEN TEA:

Catechins in green tea fight bacteria, preventing the onset of tooth decay and removing any bacteria in your throat. They also soothe digestion by maintaining a healthy gut bacteria while reducing inflammation.  Packed with polyphenols, these powerful antioxidants work to keep collagen and elastic in your skin strong, helping to maintain a tight and smooth complexion. Although containing caffeine, green tea contains much lower amounts than coffee or black tea.

COOK:  

Brewing time for green tea ranges from 30 seconds to five minutes. When using tea leaves, it is best to mix 1 teaspoon of leaves per every cup of water.  Mix with some ginger, honey or lemon for delicious, exotic flavour.

TIPS:

Trial and error is key when perfecting your cup of green tea as it will largely depend on your personal taste.  If it is brewed too hot or left for too long the tea will turn bitter, loosing is soothing flavour.

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 green tea beauty food green tea luk beautifood
Beauty benefits of paprika luk beautifood beauty food paprika

beauty benefits of paprika

beauty benefits of paprika

Paprika is a spice made from dried, ground chili.  It can vary from  orange to deep red in colour and is generally less spicy than chilli or cayenne powder.  Paprika can range from mild to hot in spiciness with either a smoked or sweeter flavour.

FOOD ACTIVES:

Vitamin C, vitamin A, vitamin B6, vitamin E, vitamin K, carotenoids, iron, calcium, potassium, magnesium, phosphorus and folate.

BEAUTY BENEFITS OF PAPRIKA:

Beauty benefits of paprika stem from its carotenoids galore! The mixture of lutein and zeaxanthin works to maintain a healthy eye sight. Paprikas carotenoids work  to enhance radiant skin instead of a dull tone while vitamin K helps to remove the darkness under your eyes. Beauty benefits of paprika also maintain healthy and gorgeous hair as iron enhances oxygen delivery, to allow the hair to continue to grow while Vitamin B6 helps to prevent hair loss by stimulating healthy growth of cells. This creates a healthy environment for hair growth, revitalising your cells for strong, shiny locks!

COOK:

Paprika is used to both colour and season meals, such as soups, rice and stews.  Combine with garlic or cayenne powder to rub over chicken, meat or fish or lightly sprinkle with oil over potatoes, carrots or cauliflower before roasting.

TIP:

Looking to bring out gorgeous flavour, colour and beauty benefits of paprika? Paprikas properties are more pronounced when it is heated with a small amount of oil and then mixed into the dish.

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 paprika luk beautifood beauty food paprika