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Luk Beautifood Blissballs

Glow Balls Recipe | the perfect, protein-packed, portable snack

[RECIPE] Makes lots! | 15 mins

This recipe is a craving buster, and contains no added sugar, is gluten free, protein-packed and makes the perfect go-to portable snack. Oh, and did we mention that it will boost your brain and nourish your skin. What more could you want!

BEAUTY BOOST

These little bliss balls are just packed full of goodness! Firstly raw cacao is full of flavonoids, which act as natural antioxidants. In fact, raw cacao has the highest antioxidant value of all the natural foods in the world! These antioxidants protect the body from ageing and disease by neutralising free radicals before they damage the structures of your skin that keep it tight and youthful looking. The fibre in the dates helps to keep your blood vessels healthy so that it can provide your skin with these nourishing antioxidants along with oxygen and other nutrients.

Walnuts are wonderful. These little cerebral shaped nuts are funnily enough excellent for brain health! Also their protein content is excellent for stabilising blood sugar while their omega-3 fatty acids have an anti-inflammatory effect that can stop the causes of wrinkles before they start. The cytokinins in coconut regulate the cell growth, which minimises the ageing of skin cells, balances PH levels and keeps the connective tissues strong and hydrated.  A high fibre and manganese content assists in digestion and absorption of all these important nutrients mentioned.

lukbeautifoodblissballs2

YOU’LL NEED

– 1 cup fresh seedless ‘medjool’ dates

– 1/4 cup raw cacao (use Loving Earth – you can find this in most health food stores)

– 1 cup raw walnuts

– 1 cup of almonds or other nuts (hazelnuts are wicked) & / or seeds such as sesame, pumpkin, sunflower.

– 1 tspn cacao butter or coconut oil (melted)

Optional

– zest of lemon or orange, or

– scraped vanilla bean pod / pure essence, or

– spice – chai or cinnamon, and/or

– handful cacao nibs

blissball

TO ROLL balls in

One or any of the following:

– organic shredded coconut, cacao, chia seeds, sesame seeds, goji berries,

TO MAKE

Throw all these ingredients in to a food processor and whizz until mixture is like a dough. Roll mix into small balls, roll balls in the shredded in coconut and keep in the fridge until firm.

TIP & TRICKS

Have fun by mixing up the textures and flavours of your Glow Balls. Maybe add a bit of lemon rind to the mixture for a zesty twang of flavour. Or instead of rolling in coconut, maybe try cacao, chia seeds, sesame seeds or goji berries create a beautiful look on the platter & to feed your skin!

TO SERVE

Make up a platter with a variety balls or pop 1 or 2 onto a pretty little plate and serve with a cup of re-balance tea.

Enjoy your nibbles!

Cindy

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.

quinoa breakfast recipe clean food luk beautifood

Quinoa breakfast bowl + goji berries and walnut milk

Looking for a gluten free,  antioxidant and protein packed breakfast that’s easy to make, this quinoa breakfast bowl with fruit is perfect. 

I love changing what I eat for breakfast most mornings and making a non-wheat, non dairy, plant protein rich breakfast bowl is high on the must have list. If you have a rice cooker that is even better as you can turn it on and walk away to get showered and dressed! Short on time for cooking fruit for your quinoa breakfast bowl, toss in some chopped dates as the quinoa cooks and serve with fresh fruit. For a longer, lingering weekend brunch you can add a DIY granola by Lee Holmes  – recipe on our blog / She’s Delicious interview!

BEAUTY BENEFITS

Protein for breakfast is a necessity but it can be difficult to find quick to prepare foods which contain it.  Providing you with a complete protein source and packed full of goodies, this breakfast recipe is much needed starter to the day ahead, keeping your complexion glowing.  A morning boost of antioxidants from goji berries will keep your skin smooth and toned while also working to ease inflammation. Restoring moisture lost over night, essential fatty acids found in nut milk help to nourish your skin.  An added benefit for morning exercise sessions, the beta carotene in the goji berries works to protect your body from the suns UV rays while iron provides oxygen to your cells maintaining a bright appearance. The quinoa’s high fibre content aids absorption of all these essential nutrients while also helping to cleanse your body, giving you a fresh start to the morning.

You can make your very own omega rich, anti-inflammatory walnut milk (recipe and info here) to create a delicious lactose free quinoa breakfast bowl.

QUINOA BREAKFAST BOWL RECIPE

serves 1 (generously)

YOU’LL NEED

1/2 cup quinoa (blonde)

1 cup walnut milk (or nut or dairy milk)

Stewed Summer fruits with Goji Berries: eg 1 ripe pear, 1 tblspn dried goji berries, 1/2 stick cinnamon, 1 cup water.

HOW TO
  1. Cook pear – quarter and core a ripe pear, add a the goji berries, cinnamon stick and water to a small saucepan.Simmer gently 10-15 mins until pears are soft and water has reduced into a light syrup.
  2. Cook Quinoa – Add quinoa and 3/4  of the walnut milk to rice cooker and set to cook. When cooked, stir in remaining walnut milk slowly to create the desired consistency. ie grainy or creamy (you can add a little water too)
  3. Serve quinoa warm with poached pears and goji berries on top, drizzled with the syrup from the pears.
TIPS
  • If creating this quinoa breakfast bowl without the addition of fruit, an extra date (diced) can be added when cooking to sweeten.
  • If you don’t have 15 minutes then make porridge with quinoa flakes – note that the flavour is a little bitter and will definitely need chopped dates and lots of spice!
  • The quinoa can be gently cooked on a stove top with a lid. May need an extra 1/4-1/2 cup of water.
  • If you don’t have a pear, replace with any ripe stone fruit or apple to add to your quinoa breakfast bowl.

 

Perfect mix - Pears, goji berreis and cinamon

Perfect mix to your quinoa breakfast bowl – pears, goji berries and cinnamon

 

plump glossy pears poached with vibrant goji berries

Naturally sweet pears poached with vibrant goji berries and cinnamon in water only

be delicious.... inside and out

walnut milk clean food luk beautifood

Walnut Milk – make in 2 minutes on a cold pressed juicer

I love skin-healthy, omega 3 rich walnuts and will do anything to eat them daily.  I make our fresh almond milk every few days for breakfast (I really do) and always think…I must try it with walnuts. Will walnut milk work? Will it be  an opaque white colour? 

And work it did a treat. Nut milks – a lactose alternative to ‘inflammatory’ & ‘body acidifying’ but calcium rich dairy are quick to make …if you have the right equipment. Don’t settle for store bought milks unless you need the convenience when you are away from home or just too busy as they contain added vegetables oils, refined sugars and are heat treated for pasteurisation loosing vital heat sensitive beauty nutrients. The two main ingredients in walnut milk are walnuts and filtered water. If you like you can sweeten the mild creamy walnut milk to make it divinely fragrant and caramelly with medjool dates and / or vanilla bean or cinnamon. Unlike  dairy & almond milks that are a good source of calcium, walnuts are low in calcium so boost the milk with a spoonful of tahini or if you eat yoghurt – add a few spoonfuls.

BEAUTY BENEFITS

Walnuts are a delicious non animal source of omega-3 essential fatty acids which help the body to reduce inflammation. Inflammation of the skin can lead to redness, puffiness and many skin diseases making it especially important to sustain a bright, youthful appearance.  Tryptophan is an essential amino acid found in abundance in walnuts and is involved in the production of serotonin.  Serotonin promotes positive feelings, washing over your body to create a calm spirit while helping you to smile and relax.  Minimise frown lines with walnut milk!! and glow from the inside, out.  See our beautifood bite too.

WALNUT MILK RECIPE
YOU’LL NEED

125 g (1 cup) walnuts (see notes)

500ml (2 cups ) filtered water

Optional: 2 fresh dates, pitted , &/or

pinch cinnamon or a few drops of pure vanilla extract or paste (or half a pod)

HOW TO

Use a cold pressed juicer  

  1. Add the walnuts to the holding tray. Turn on juicer.
  2. Drop the nuts thru several at the time as you pour in the water, retain a 1/3rd of the water if you are adding dates.
  3. Add the pitted dates and remaining water. (you can pour the milk back thru to extract any left over date/ nuts in the sieve)
  4. Pour into clean glass bottle or jars.
  5. Add vanilla & / or cinnamon – optional – and shake! I like the taste without it as I love walnuts.

With a Vitamix or high speed blender

Add water and nuts to blender – whiz on high for about a minute til white and creamy. Strain thru muslin cloth. If flavouring do so once poured into the bottle… and shake. If adding dates and flavouring – add strained milk back to blender add dates / spices and whiz til smooth.

Store walnut milk for maximum 4 days in the fridge.
Makes approximately 500ml (2 cups)

NUTRITION (with dates) 

Serving Size – 125g

Energy                911kJ

Protein               4.3g

Fat, total            20.1g

 – saturated         1.3g

Carbohydrate       4.4g

 – sugars             4.3g

Sodium               2mg

TIPS AND TRICKS
  • You don’t have to soak the walnuts overnight in the fridge before blending. Works fine but it is best to ‘activate’ them to awaken enzymes.
  • Use ‘Passata’ jars to store your walnut milk (500ml t0 750ml).
  • Blend walnut milk with raw cacao & or banana to make a delicious hot or cold smoothie.
  • Substitute walnut milk for regular milk with muesli and quinoa or oat porridge.

 

Takes 2 minutes to make thru a cold pressed Juicer as you don't need to sieve it.

Takes 2 minutes to make thru a cold pressed Juicer as you don’t need to sieve it.

 be delicious.... inside and out

apple-pancake

Healthy Pancakes for breakfast

 

Everyone loves pancakes but how many of us make them regularly when you know they are void of good nutrition and not a good way to start the day? I’ve ‘beautified’ the recipe by taking a basic recipe and substituting refined wheat flour with an organic spelt wholemeal flour (ie nutrient rich bran and germ have not been removed) and buckwheat flour and adding some nutrient dense goodies such as chia seeds and almonds. I love to serve them with fruit, yoghurt and muesli to create a healthy, balanced and sustained energy breaky loved by adults and kids.

BEAUTY BOOST 

So many skin loving goodies packed into one delicious meal. 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 mineral antioxidants (zinc, magnesium, calcium & selenium) and skin-nourishing vitamin E.

Serves 4 |  10mins go-to-wo
YOU’LL NEED…..

batter

1/2 cup buckwheat flour and 1/2  cup organic wholemeal spelt flour

1 tbsp chia seeds

2 tbsp almond meal

1 tspn baking powder

1 egg

3/4 cup milk

apple – quartered, cored and sliced finely

———–

to serve

  • natural yoghurt
  • muesli
  • maple syrup
  • cinnamon
TO MAKE….

Add dry ingredients to bowl. Mix well.

Add egg and milk. Whisk til well combined.

Turn heat on medium high, into a fry pan add a knob of butter, add a ladle of pancake mix.

Quickly arrange slices of apple on surface of pancake.

Cook until surface of pancake firms up then turn over with spatula. Cook til apples are soft and golden brown.

Pop on a plate, sprinkle with cinnamon, dollop with yoghurt, sprinkle with muesli and a drizzle maple syrup.

TIPS & TRICKS
  • You may need to increase the milk a bit because if the batter sits for a while it thickens as the fibre & chia seeds absorb the milk. So, it’s a little trial and error til you get the right feel on the thickness of the batter. It is very forgiving.
  • You can use all buckwheat if you want a gluten free recipe.
  • Instead of apple, cinnamon & maple syrup, make a berry compote by cooking 1/2 cup frozen blueberries and 1/2 cup raspberries with 1/4 cup water & a couple table spoons of sugar or a few drops of stevia. Cook ingredients til liquid reduces and thickens – takes about 10 minutes.
  • You can add other ingredients to the batter change the flavour or boost the fibre or nutrient content. Eg 1 tspn vanilla or 1 tbspn walnut oil or 1 tblspn wheatgerm or wheat bran.
  • You can substitute some of the milk with sour cream or buttermilk to make lighter and fluffier.
  • Unless you are a purest, you can be a little naughty like me and add sugar to the cinnamon as it is easier to sprinkle and tastes yummy! At most you’re only adding 1/4 teaspoon to your plate so it’s a guilt free choice for me.
KIDS 

Make pikelet size pancakes with out apple and freeze for lunch box snacks.