Wellbeing Journal
JURLIQUE WELLNESS RECIPES
RAW CHOCOLATE AND AVOCADO TARTServes 12Base: 1 cups almonds 1 cups pecans 1/4 cup rice malt syrup 1/4 cup coconut oil pinch celtic sea salt Filling: 2 cups avocado flesh 1/2 cup cacao powder 5 tablespoons rice malt syrup 1/4 teaspoon cinnamon pinch sea salt Top:Cacao nibsFor the base:Combine all ingredients for base in a food processor and blitz to combine.Spread evenly into a 20cm round spring form cake tin lined with baking paper then place in freezer to set for 30minutes.To make the filling:Combine all ingredients in food processor and blitz until very smooth.Spoon filling into the tart case, smooth over the top, and garnish with berries, cacao or cacao nibs.Store in fridge until serving.RAW CITRUS BLISS BALLSMakes 12 1/2 cup cashews 1/2 cup almonds 1/2 cup macadamia nuts 1/2 cup shredded coconut 2 tbsp raw honey 4 tablespoons lemon juice 2 teaspoon finely grated lemon rind 4 tablespoons orange juice 1 teaspoon orange rind desiccated coconut for rolling To create:Place cashews, almond, macadamia nuts and coconut in food processor and blitz until a fine crumb forms. Add remaining ingredients to processor and blitz again until a lovely raw dough is created. Remove from food processor and using a tablespoon, measure into balls. Roll in desiccated coconut and refrigerate.Store in the fridge up to 2 weeks or freeze up to 1 month.RAW CHOCOLATE WITH MINT AND COCONUT BARKMakes 1 block of chocolate 20x20cm 2/3 cup coconut oil ¾ cup cacao 2 tablespoons pure maple syrup 1/4 cup mint leaves, shredded or left whole pinch sea salt 1/4 cup Coconut flakes To create:Line a 20x20cm cake tin or loaf tin with greaseproof paper. Place coconut oil in a small saucepan over low heat on the stove and melt. Whisk in raw cacao, sea salt and maple syrup. Pour into lined tin and sprinkle coconut and mint leaves. Place in freezer to set for 1 hour.NOURISH BOWLServes 1 1 cup baby spinach 1 cup blanched kale leaves, 1/2 cup zucchini noodles or grated 1/2 cup carrot noodles or grated 1 small beetroot, roasted and sliced 1/2 cup turmeric quinoa 1/4 cup alfalfa 1/2 cup cherry tomatoes, halved 1 red radish, finely sliced 1/4 pink grapefruit 1/2 small avocado, finely sliced 2 tablespoons sauerkraut 1 teaspoon pepitas 1/2 teaspoon sesame seed few sprigs dill Cold pressed olive oil and balsamic vinegar Sea salt and black pepper To create:Place spinach leaves and kale leaves in the base of bowl or plate.Top with zucchini and carrot noodles, beetroot, turmeric quinoa, alfalfa, cherry tomatoes, radish, grapefruit. Arrange avocado over the top of the vegetables, followed by sauerkraut, peptias and sesame seeds and dill. Drizzle with olive oil and vinegar, season with salt and pepper and serve.ORANGE AND ALMOND CARROT CAKEGF : DF : SF : V 2 (340g) organic oranges 1 2/3 cups (200g) coconut sugar 6 eggs 1 carrot, peeled and finely grated 2 1/4 cups (250g) almond meal 1 teaspoon baking powder Icing: 1 cup greek or vanilla yoghurt 1 orange, peeled and segmented 1/2 cup pomegranate arils 1/4 cup calendula petals To create:Bring a large pot of water to the boil. Wash oranges and cook in boiling water for 2 hours. Drain and cool then puree. Preheat oven to 160C, grease and line a 20cm spring form cake tin with greaseproof paper. Beat the eggs and sugar until light in colour then stir in orange puree, carrot, almond meal and baking powder.Pour into the cake tin and bake in the bottom of the oven for 1-1 ¼ hours, until top is golden. Allow to cool in the tin for 30 minutes then remove from tin.Top with yoghurt, orange segments, pomegranate arils and calendula petals and serve.ROSEHIP TEA BIRCHERServes 2 2 cups rolled oats 1/2 cup shredded, unsweetened coconut 1 tablespoon honey 2 cups strongly brewed rosehip tea 1 cup mixed berries, plus extra for serving 1/2 cup coconut, full fat natural or greek yoghurt To create:Combine oats, coconut, honey and rosehip tea in a bowl and stir to combine.Lightly fold through berries, cover and place in fridge overnight.In the morning, top with yoghurt, additional berries if desired and serve.Rosehip Bircher
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EAT CLEAN
Whole foods for energy and beauty There are a lot of words that buzz around diet, food and healthy eating at present…gluten free, wholefoods, sugar free, paleo, vegan, pescetarian, the list goes on. Admittedly, when you are looking at reshaping your health, sometimes it can be hard to decide what direction is the ‘right’ one to take.With that in mind, remember, you must always do what is best suited to you. What a friend, partner, sister or colleague might be practicing in their diet and lifestyle may not suit your individual needs. Keep in mind that you are unique and must respond to your body accordingly.So you may be sitting here and thinking, well what next? Well, broadly speaking it is simply moving back to basics in food and learning how to keep it clean, natural and wholesome. The more you scratch things back the better you feel. From there you tweak to make it right for you.Eating ‘clean’ means you enrich your life with beautiful nourishing whole foods, with the aim to eliminate those foods that are processed, refined, high in sugar, sodium, preservatives and additives. In another column I speak of how to build a wholefoods pantry and lay the foundations for health with your food. About clearing out some of the clutter in your diet and lifestyle so you have room for the new.Let’s take an average day on a plate and transform it a little so you can see the difference. This is often the type of eating I might see when I ask clients to describe their diet for me. Below you’ll see some examples of what is happening and then I’ll provide some nourishing alternatives.BREAKFASTThe Norm:Instant coffee with skim and a sugar, glass of juice, bowl of commercial cereal with skim milk and banana or piece of toast with butter and jam/honey.The Nourishing:Warm cup of water with a squeeze of lemon (to start), cup of green or regular tea (no sugar), bowl of whole oats as a bircher or porridge with fresh berries/grated apple/banana or piece of toast with avocado and lemon/boiled egg/tomato, herbs and tahiniMID MORNINGThe Norm:Coffee with a sugar, packaged biscuit, muesli bar or piece of banana breadThe Nourishing:Coffee no sugar or better yet herbal tea, small handful of raw almonds or a Citrus Bliss Ball you’ve brought from homeLUNCHThe Norm:Chicken wrap, store purchased or a sandwich with deli meats and vegetables or nothing at allThe Nourishing:A bowl made to nourish including quinoa, avocado, tomatoes, carrot, sauerkraut, zucchini, seeds, kale, spinach, capsicum, poached chicken/fish/boiled egg/legumes (lentils, chickpeas, beans) and a drizzle of olive oil and lemon juiceMID AFTERNOONThe Norm:Chocolate bar, sometimes a coffee or soft drinkThe Nourishing:Apple with some almond butter and a sprinkle of cinnamon or vege sticks with hummusDINNERThe Norm:Stir fry, grilled steak, bbq chicken with vegetables/salad or take awayThe Nourishing:Stir fry, steak or chicken above are good, adding grilled fish (salmon/trout) or some purely meat free meals are wonderful to include in the repertoireDESSERTThe Norm:Ice cream or milk chocolateThe Nourishing:Piece of raw choc mint barkCan you spot the difference? There’s nothing overly complex about The Nourishing, simply you’ve scratched away the elements that don’t fuel your body in the way it yearns to be, you’re giving it the pure unadulterated nutrition it loves for good energy and glowing skin. There’s alternatives in there that are quicker and easier than the norm and will nourish you so well that you’ll crave more of it.Fun isn’t it? That is precisely what good health can do for you. It can enrich your life and make it even more fun because you have the energy to bound through it. Ready to make some changes just for you?
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EBBS AND FLOWS
I sat with a beautiful monk in the rice paddies of Bali recently and we spoke in depth about life. Of the many insightful thoughts she offered, one in particular stood out. It was “life is like a river, we never touch the same current twice. Instead we must learn to move with the ebbs and flows”.Whilst balance would be a beautiful thing to have permanently, the reality is that it doesn’t really exist. Instead we must ride the ups and downs of life, learn how to best manage them and implement little practices so our health doesn’t take a hit.It’s fair to say stress plays a large factor in more people’s lives these days than ever before. Time flies, with more work flowing in and less time to manage it, we take short cuts here and there to cope and the first is usually with our diet and health. We move fast, live fast and place huge expectations on ourselves for everything to happen fast.Health and managing stress is an entire lifestyle approach, physical, mental and emotional. With a holistic approach we look at implementing practices such as yoga, meditation, relaxation training, exercise in conjunction with a renewed focus on what nourishment goes inside our bodies. So with that said, there are some key ingredients in diet, which may help manage stress, empower our health and help us better move with the ebbs and flows.LEAFY GREEN VEGETABLESNot to point out the winners before the race has started, but vegetables often take the podium in health. Leafy green vegetables such as kale, spinach, swiss chard, beet greens, rocket and others contain a rich source of flavonoids, Vitamin C, carotenoids and antioxidants which can help protect skin from environmental stresses. Integrate them frequently into your diet on a daily basis through: Chopped salads with sprouts, legumes, herbs and a lemon, apple cider vinegar and olive oil dressing A big bowl of steamed leafy greens with some clean quality protein such as poached chicken or steamed fish Juices and smoothies with pear, celery, cucumber, apple, zucchini and mint Wraps to replace bread or wheat wraps around your favourite sandwich fillers TURMERIC AND SPICESVariety is the spice of life, and spice well; it’s the spice of life too – especially in health! When there are stress signals in life, they can show through digestion and skin, we lose our bounce and our glow. The golden nugget here is turmeric. With its mega punch of curcumin, turmeric becomes a very valuable spice to keep on hand in the kitchen when it’s time to renew your approach to health. Don’t be shy in using it frequently, liberally and creatively in sweet or savoury meals and snacks such as: Orange, carrot, pineapple, ginger and turmeric smoothie Cooked in quinoa to toss through dishes such as my delicious Turmeric Quinoa and Roast Pumpkin salad or within a nourish bowl Whisked through eggs with chilli and coriander to spice up your breakfast omelette Stirred through curries and dips to fuel some nutrition and abundant colour into your life TEASSitting down to a cup of tea is such a delightful ritual for many of us. It’s warming, peaceful and with the right choice in tea can be incredibly nourishing too. Herbal teas, such as chamomile and rosehip can be wonderfully hydrating and restorative for the skin, peppermint is great for digestion, licorice can give you a little sweet sensation and dandelion superb to give your liver some love. However, green tea takes the cake when it comes to nutrition. It is the rich source of antioxidants in green tea that support the function of your immune system and health. It’s easy to forget to make the swap from coffee or caffeinated tea throughout the day at times, here’s some little reminders of how to go about it: Rise and shine with dandelion to give your liver a kick start and prepare it to digest your breakfast well Make the swap for mid morning coffee with green tea to boost your antioxidant supply for the day Find your sweet hit from licorice after your evening meal and settle down with a cuppa and a book
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PLANT POWER
Plant based nutritionOne of the most beautiful and creative ways we can think about approaching the way we eat is to imagine a garden in full bloom. There is an abundance of colour, fragrance, height and shapes of plants and an incredible sense of power and life emanating from it. If we approach our diet with this philosophy we create this kind of richness in our health too. And plants in our life, just as we see in the flourishing garden, lay the foundations.VEGETABLESVegetables are the key to a nourished life. Most diets lack a strong presence of veges, there’s a sprinkling here and there when really, veges should be the most plentiful food source in our life. So the key to this is to look at our plate and before anything else goes on there, veges lay their ground. At least half the plate is full of non-starchy vegetables such as leafy greens, carrots, tomatoes, fennel, cucumber, broccoli, cauliflower and more (of course) before any protein or starchy carbohydrates make a feature. When we look at our meals this way, we ensure our bodies receive the vitamins, minerals, antioxidants and phytochemicals that nourish, protect and energise.Jurlique skin care uses vegetables such as fennel, carrot, horseradish and cucumber in their range so if we were to eat our way to rich beautiful skin too we might use these in:Roast fennel sprinkled with sunflower seeds and fresh herbsMoroccan carrot salad with fresh orangeCucumber water with mint and lemonZucchini noodles with tomato, basil and horseradish, olive oil dressingFRUITSWalking through the garden that is our diet, fruit plays a lovely healthful part in making the garden grow. Fruits are a bountiful source of antioxidants, fibre, vitamins and minerals that can protect our cells within and on our skin from ageing, damage and improve regeneration. When selecting and eating fruit, do so with just 1-2 pieces each day and eat for the season. This ensures our bodies receive the richest of nutrients for that time, climate and season and respond accordingly. Some in particular stand out to nourish and protect our skin. Life and our skin simply would not be the same without them!Avocado : a plentiful source of omega 3 essential fatty acids, try incorporating into smoothies, spread over toast or whipped together in my favourite Raw Chocolate Avocado Tart with antioxidants and healthy fats to boot!Sour and citrus fruits : The sour citrus fruits such as lemon, lime and grapefruit, also support the process of elimination and detoxification pathways via the liver.Berries : blueberries, strawberries, raspberries, goji berries in particular are known for their rich antioxidant supply which have long been touted to reduce the signs of ageing in the skin. They are low in fructose too making them a perfect burst of sweet without too much (naturally occurring) sugar affecting blood glucose and energy levels during the day.LEGUMESBeans and peas of the legume family are a wonderful means to up the plant nutrition, balance our diet and deliver sustenance to the body. Of all plants in the kingdom these provide the richest source of amino acids and proteins, which are the building blocks for growth and repair in our body. They’re also a wonderful source of fibre. The soluble fibre we find in chickpeas, lentils, kidney and butter beans just to start helps manage blood sugar and energy levels by slowing the rate at which glucose is absorbed into the blood stream, keeps our cholesterol levels in check and makes our digestive system churn and move. Think about combining and integrating legumes throughout the week by:Combining with quinoa, herbs, tomato and capsicum for a new take on taboulehSautéing with a dash of chilli to accompany breakfast eggsSlow cooking in a stew or nourishing soup with veges a plentyBlending into dips with tahini, turmeric, olive oil and lemon juiceNUTS AND SEEDSThese little beauties are a game changer in meals, health and eating for beautiful skin. With a focus on integrating raw nuts and seeds into our diet we invite wonderful nutrition in too, the primary being omega 3 essential fatty acids. These fatty acids are protective and nourishing for the skin, heart, brain, keep our appetites in check and contribute to the healthy production of hormones in the body.For some tolerating and digesting nuts is difficult so ensure you check in with what your body responds positively to. It may be no nuts at all (and that is often the case, so seeds are the next great alternative), nuts soaked overnight in filtered water to soften and begin the digestive process, or straight up, raw and good to go! Here’s a few ways we can incorporate them into our week:Linseed, sunflower seeds and almonds blended to a fine crumb and sprinkled across steamed vegetables, porridge or quinoaToasted sunflower seed crumb with baked apples or pears and a touch of yoghurtSmall handful of raw nuts and seeds as a snack during the daySpread of almond butter on celery and carrots sticks as a mid afternoon pick me upCombined in a heavenly raw tart base with dates, coconut oil and vanilla and filled with a soft delicious avocado mousse for a decadently healthy dessert – a recipe you will find awaiting to your delight just below.RAW CHOC AVOCADO TARTServes 12Base:1 cups almonds1 cups pecans1/4 cup rice malt syrup1/4 cup coconut oilpinch celtic sea saltFilling:2 cups avocado flesh1/2 cup cacao powder5 tablespoons rice malt syrup1/4 teaspoon cinnamonpinch sea saltTop:Cacao nibsFor the base:Combine all ingredients for base in a food processor and blitz to combine.
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THE WHOLEFOODS PANTRY
Building a wholefoods pantry Vibrant health and glowing skin begins in the kitchen. When you have beautiful nourishing ingredients on hand you reach and create the right food rather than being tempted by quick fix, fast food options that really don’t offer much to our bodies in nutrition, fuel or flavour.One of the best things you can do for you and your loved ones to achieve abundant health is to build a whole foods pantry. When I say this and when you see my ideas on what ingredients are great to include, I want to make sure you keep one thing in particular in mind…Take baby steps.Don’t expect to change everything overnight. When you’ve had years with the same ingredients in your diet and you action change the best thing you can do is take it just one step at a time. Do this so you can learn, create and most importantly have fun with refreshing and evolving your health. Once you do that, the ingredients, habits and results are most likely to stay for the long term. And that is the ticket to longevity, health, happiness and finding your glow.The first step is identifying what needs to make its way out of your diet and life. Think highly refined and processed foods (packaged biscuits, cakes, pastries, chips, lollies, soft drinks, bottled sauces and marinades and other such suspects in the pantry) as a start. And where they were, it’s time to make way for some new ingredients. You will be amazed at how removing these alone will declutter your diet and begin the process of building you into your best.Next is the time to create! I like to approach the integration of new ingredients with ‘play’ in mind. That way good health never feels like a chore, and nor should it because it will enhance your life. So, the step you take once the clutter is out is to introduce one new wholefood ingredient to your pantry each week or fortnight. In that time find three ways you love to use the ingredient in different meals, with other nourishing ingredients to accompany and wonderful diversity in flavours. By doing this you build confidence. Feeling empowered by your health is honestly the greatest sensation.Now keeping those smalls steps in mind, make a promise to yourself that you will action these changes with a really positive attitude and commit to health for the long term. Clear the clutter; introduce health, happiness and new ingredients and ideas to your life. Here come some ideas for how you can build your new, glowing clean pantry.Grains + Pseudograins: Quinoa Buckwheat grain and noodles Amaranth Brown and basmati Rice Oats Pearl barley Raw nuts and seeds: Cashews Almonds Brazil Walnuts Sunflower Pepita Sesame Chia Coconut Assortment of organic dried fruits: Apricots Incaberries Dates Currants Goji berries, Cherries Pulses: Lentils Chickpeas kidney beans Spelt/mung/blackbean pasta Superfood powders: Raw cacao Maca Spirulina Camu Lucuma Acai Sweeteners: Raw organic honey Maple syrup Coconut sugar Stevia drops Coconut nectar Vanilla bean paste or extract Oils: Coconut Almond grapeseed Cold pressed extra virgin olive oil Sesame Macadamia Vinegar: Apple cider Balsamic vinegar Spreads: Tahini Almond, cashew, peanut and macadamia butters Tinned fish: Sardines Sustainable salmon Crackers : mostly home made, but you’ll find great quality options at health food stores Buckwheat thins Oat crackers Seed snaps Organic teas Seasonings: Celtic, Himalayan and sea salt Tamari Pepper Veges, herbs and spices: Chilli, turmeric, ginger, cinnamon, basil, oregano I cannot live without! Tinned organic tomatoes Sweet potato Onions and garlic When all of these lovely ingredients are at your fingertips, you can make the right choices for your health and that includes a treat too. My nourishing Raw Chocolate Bark with Mint and Coconut is just the ticket. Combining coconut oil, raw cacao powder, maple syrup or honey, vanilla, mint leaves and shredded coconut, it’s rich in nutrition and gives you the ultimate clean, whole foods pick me up for energy and mood.RAW CHOCOLATE WITH MINT AND COCONUTMakes 1 block of chocolate 20x20cm 2/3 cup coconut oil ¾ cup cacao 2 tablespoons pure maple syrup 1/4 cup mint leaves, shredded or left whole Pinch Sea salt 1/4 cup Coconut flakes Line a 20x20cm cake tin or loaf tin with greaseproof paper.Place coconut oil in a small saucepan over low heat on the stove and melt.Whisk in raw cacao, sea salt and maple syrup.Pour into lined tin and sprinkle coconut and mint leaves.Place in freezer to set for 1 hour.
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GO WITH YOUR GUT
DIGESTIVE HEALTH Our health is driven by the state of our gut. Energy, immunity, digestion, repair, growth and the glow of our skin all starts with how we digest our foods, from the moment we think about eating, smell or see food, to when it hits our stomach and goes through the physical process of digestion. Whilst these days in our very fast-paced lives, it is easy to not give much thought about what is going in our bodies, how we eat and engage with food, and the resulting impact on our digestion. The reality is this is a time more than any other to be conscious of it.MINDFULNESSThe first step in good digestion is implementing mindfulness around eating. So how do we go about this? We slow down and reconnect with our food. This is vital. Our bodies action the digestive process and release enzymes to break down food the minute we see, smell or think about it so given it is doing that for us, it’s important to give some love back by actually slowing down in order for these actions to truly do their job.Making time to sit down with each meal you eat, no matter how big or small, or how little time you have, is the best start to being mindful of your eating. Once you do that, you really engage with your food and grow a positive relationship with it. Our cells respond, they’re clever like that. They know when we are happy and eating or stressed and eating and digest accordingly. Ever noticed that when you eat on the run, you feel uncomfortable, or dissatisfied or lacking energy later despite having eaten? This is our body giving us a quiet nudge and saying ‘excuse me, please can you just give me a little more time and let me digest that delicious meal’.Now with a dose of mindfulness in how we eat, the next step to great digestive health is of course what goes in. And this is exciting, because every meal we eat is our chance to fuel and energise our body with beautiful, glorious, nourishing food. Our focus for great digestive health is those foods rich in fibre and probiotics.FIBREFibre is important in the gastro intestinal system (our GIT or gut) because it keeps everything moving whilst also providing us with sustained energy. A fibre rich diet ensures our digestive motions are frequent and normal and our bowel is in tiptop shape as it creates the bulk in our digestive system to make things move. There are two types of fibre we acquire from different foods, which are both highly beneficial.Soluble fibre’s main action is to reduce the bad cholesterol (LDL) roaming around our bodies and is richest in foods such as: Oats Beans, legumes, peas Psyllium Apples Citrus fruits Insoluble fibre’s action is to provide the bulk in our digestive system and improve gut motility and is present in foods such as: Skin of fruits and vegetables Nuts and seeds Whole grains. With this in mind, kicking our day off with a fibre rich breakfast is a great way of ensuring we meet the needs of our digestive and energy systems to function optimally throughout the day. One of my favourites which integrates some of the gorgeous ingredients we also find in JURLIQUE products is a Rosehip Bircher. The oats are a nourishing source of fibre and B-vitamins soaked in rosehip tea to help hydrate and rejuvenate the skin and berries to give you a big boost of antioxidants. It’s a go to breakfast in our home and so simple to put together the evening before so you save yourself time in the morning and can sit down to enjoy it in peace.PROBIOTICSNow whilst I could probably talk for hours on all the different ways we can improve our digestive health, I’m going to leave you with just one more to think about for now. And, this is the importance of probiotics in the diet.Probiotics act on our gut like seeds to a garden, we need to plant good bacteria, probiotics, to feed, create and grow healthy gut flora. Without probiotics the garden doesn’t flourish and we feel the effect. However, with a good supply of probiotics from our diet, our gut digests food well, detox and elimination pathways are supported and our digestive tract absorbs nutrients to then feed our body premium fuel as a result.There are a few wonderful ways we can obtain probiotics from food sources. One of the easiest to obtain is through natural yoghurt. Yoghurt is a brilliant source of probiotics, namely acidophilus and bifidus and integrating just a spoonful of yoghurt in the morning to your breakfast or just prior to can help establish the growth of good gut bacteria. If you can’t tolerate dairy yoghurt, try non-dairy yoghurt with a coconut kefir to help you on your way.Cabbage for good health – you heard it right! Learn to love cabbage because it can give your tummy some serious love. When cabbage and other vegetables ferment to become sauerkraut, kimchi and the like, they also develop an insane supply of probiotics to feed and nourish. We don’t need to eat mounds of it, but just a few tablespoons with one meal a day to start will support digestion and keep your gut in good nick.ROSEHIP TEA BIRCHERServes 2 2 cups rolled oats 1/2 cup shredded, unsweetened coconut 1 tablespoon honey 2 cups strongly brewed rosehip tea 1 cup mixed berries, plus extra for serving 1/2 cup coconut, full fat natural or greek yoghurt Combine oats, coconut, honey and rosehip tea in a bowl and stir to combine.Lightly fold through berries, cover and place in fridge overnight.In the morning, top with yoghurt, additional berries if desired and serve.
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EATING FOR GLOWING SKIN
Urike Klein, Co-Founder of Jurlique, once said “Roses connect you to nature – to beauty within”. Those words, ‘beauty within’, are at the core of what makes us glow. A belief in our inner beauty, which translates itself into the way we nourish ourselves in life. The rituals we create in beauty and our skin. How we wake each morning and respond to the reflection gazing back at us in the mirror. Foods we choose to eat, so we maximize the nutrition in our body. All these little things reflect the beauty we see and feel within us.Daily rituals in beauty might entail rising with a positive affirmation about life or ourselves. Creating time to give our skin some love as we prepare for the day. Sitting to eat a nourishing meal and being mindful of how and what we eat because the glow in our skin is also a reflection of what is going in. So with this in mind, what are those wonderful things we can put in, to create skin that truly connects and shines with our beauty within? Skin that is truly…good enough to eat.WATER WELLHydration is the simplest yet most frequently missed component to nourishing our skin. Too often, we forget to drink, mistake our thirst for hunger or choose other drinks before water (juice, coffee, soft drinks), which deplete the hydration stores within our body. The way to resolve this is simply to include a few different ways to drink water throughout our day so we ensure our body and our skin feels the benefit. These may be:Rising in the morning and drinking a cup of water with lemonPreparing a delicious tea infusion and chilling it in a drink bottleKeeping a bottle of water on the desk at workMaking herbal tea instead of regular caffeinated tea during breaksChecking in with our body when we feel hungry and deciding if it is truly hunger or perhaps that we haven’t been keeping well hydratedInclude plenty of vegetables in our diet – they are full of H2O! CLEAN EATSI speak the importance of eating clean; nourishing whole foods frequently because I truly believe it is at the core of how well we move through life. When we eliminate processed foods, refined sugars, additives and preservatives from our diet, we feel the difference, we see the difference and our skin shines to show it.Refined sugar in particular has a profound impact on the state of our skin, remove it from our diet and we start noticing a change. Doing so doesn’t mean we miss out on all the little treats and moments with cake and cups of tea either – to the contrary. We can enjoy these moments in a more positive light because we know what we are eating is good for our body. I’ll often take the old time favourites and put a healthy spin on them to enrich their nutrition and eliminate ingredients that don’t do justice to our health. Sweeteners such as maple, raw honey, stevia, coconut nectar and coconut sugar, dates and rice malt syrup are all wonderful alternatives to refined white, raw or brown sugar and it’s easy to make the swap. When we do life just gets better.HEALTHY FATSRemember this…make healthy fats friends in life. Always. Good fats, rich in Omega 3 fatty acids love our body inside and out, so we shouldn’t be afraid of integrating them frequently into our diet. It is these essential fats our bodies thrive on for energy, hormone production, brain function and truly radiate through our skin.The richest sources of these fats often come from plants such as avocado, almonds, linseeds, brazil nuts, cashews, sunflower seeds, pepitas, olives and their oil and macadamias. Sound delicious? I think you know the answer to that question! They are delicious, nourishing and satisfy our hunger cravings when sprinkled throughout our diet. And their action on the skin is truly beautiful. Omega 3 fatty acids can contribute to the glow in your skin by providing natural moisture and improving skin elasticityStill need convincing? It might be time to experience it with a little treat of Orange, Carrot and Almond Cake. My take on an old favourite, incorporating almonds, oranges, coconut sugar and carrots, topped with skin loving properties of pomegranate and calendula. It’s rich in essential fats, contains no refined sugars or gluten and is 100% wholefoods goodness to give your body some love within.
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ORANGE AND ALMOND CAKE RECIPE
GF : DF : SF : VINGREDIENTS: 2 (340g) organic oranges 1 2/3 cups (200g) coconut sugar 6 eggs 1 carrot, peeled and finely grated 2 1/4 cups (250g) almond meal 1 teaspoon baking powder Icing: 1 cup greek or vanilla yoghurt 1 orange, peeled and segmented 1/2 cup pomegranate arils 1/4 cup calendula petals Bring a large pot of water to the boil. Wash oranges and cook in boiling water for 2 hours.Drain and cool then puree.Preheat oven to 160C, grease and line a 20cm spring form cake tin with greaseproof paper.Beat the eggs and sugar until light in colour then stir in orange puree, carrot, almond meal and baking powder.Pour into the cake tin and bake in the bottom of the oven for 1-1 ¼ hours, until top is golden.Allow to cool in the tin for 30 minutes then remove from tin.Top with yoghurt, orange segments, pomegranate arils and calendula petals and serve.
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BACK TO BASICS
Nutrition for Health, Beauty and HappinessGood health really is a magical thing. When our bodies are well nourished, rising in the morning is easy, our energy levels throughout the day are delightfully balanced, we feel hydrated and we rest peacefully by night. As a nutritionist, my role is to guide people in this journey to good health. Provide easy, practical, nourishing solutions to inspire and help people feel empowered by their health.So, I am incredibly excited to have teamed up with the wonderful team at JURLIQUE to do just that for you! Our partnership in beauty, health and wellness will see gorgeous delicious, nourishing and simple ideas coming right your way. We’ve created some absolutely incredible recipes, videos, and easy reads to help give your health a makeover and for you to see your skin glow like never before.JURLIQUE have such a beautiful array of natural, nourishing ingredients in their range of products, so we thought the most wonderful way to showcase these would be not only through their stunning product, but also with how you can eat them. If you can enhance the glow in your skin through food as well as within your beauty regime then really… why wouldn’t you?A little on my philosophy in nutrition…I work first and foremost on diet, because diet is not just what you eat it is truly a ‘way of life’. When our diet is in good stead, everything flows well, when our diet is out of kilt, our body doesn’t respond as well as it could and it can impact both our health and our lifestyle. Nourishing whole foods are the answer.By whole foods, I mean those that are as close as possible to how Mother Nature created them, unprocessed, unrefined, without the additives, sugars or preservatives we see all too often in food these days. Think fresh vegetables a plenty, fruit, whole grains, nuts, seeds, clean quality proteins and healthy fats. It’s as simple as that. When you learn about how wonderful these foods are and pop your creative hat on in the kitchen again, you feel and see the benefits.Recreating your health is best approached with small steps, on a frequent basis to achieve long term results. Don’t try to change everything overnight, Rome wasn’t built in a day, new habits and breaking old ones takes time too. When you use this principle and look at whole foods as a fun, creative and simple way to do it, then you are half way there. I hope you enjoy what JURLIQUE and I have prepared for you…I know we’ve had an absolute blast creating it.In good health always,JacquelineNOURISH BOWL : JURLIQUEServes 11 cup baby spinach1 cup blanched kale leaves,1/2 cup zucchini noodles or grated1/2 cup carrot noodles or grated1 small beetroot, roasted and sliced1/2 cup turmeric quinoa1/4 cup alfalfa1/2 cup cherry tomatoes, halved1 red radish, finely sliced1/4 pink grapefruit1/2 small avocado, finely sliced2 tablespoons sauerkraut1 teaspoon pepitas1/2 teaspoon sesame seedfew sprigs dillCold pressed olive oil and balsamic vinegarSea salt and black pepperPlace spinach leaves and kale leaves in the base of bowl or plate.Top with zucchini and carrot noodles, beetroot, turmeric quinoa, alfalfa, cherry tomatoes, radish, grapefruit.Arrange avocado over the top of the vegetables, followed by sauerkraut, peptias and sesame seeds and dill.Drizzle with olive oil and vinegar, season with salt and pepper and serve.
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