Spiced Autumn Smoothie Bowl

– serves 1 (makes 1 1/ 2 cups)

INGREDIENTS

Smoothie Bowl

  • 1/ 3 cup (30 g) rolled oats, soaked in cold water for 1 hour, drained & rinsed
  • 1 frozen banana, coarsely chopped
  • 1 scoop  BODY Inner Beauty Powder Vanilla
  • 1 1/ 2 tablespoons almond butter
  • 1 teaspoon raw honey
  • 1/ 4 teaspoon ground nutmeg
  • 1/ 2 teaspoon ground turmeric
  • 1/ 8 teaspoon finely ground black pepper
  • 1/ 2 cup (125 ml) almond milk

Honey Granola

  • 2 tablespoons rolled oats
  • 1 tablespoon flaked almonds
  • 1 tablespoon coarsely chopped Brazil nuts
  • 1 tablespoon coarsely chopped walnuts
  • 3 teaspoons raw honey
  • 2 teaspoons pumpkin seeds
  • 2 teaspoons sunflower seeds
  • 1 teaspoon coconut oil
  • 1 teaspoon ground cinnamon
  • Preheat the oven to 180 °C.

Topping

  • Fresh fig, torn
  • Bee pollen (not suitable for those with bee allergies)
  • Marigold petals

METHOD

  1. To prepare the honey granola, place all of the ingredients together in a medium bowl and toss to combine.
  2. Spread out onto a baking tray, clumping together to form clusters. Bake, stirring frequently for 10 minutes, or until crisp and golden brown.
  3. Remove from the oven and set aside to cool.
  4. To prepare the smoothie bowl, place all of the ingredients in a high-speed blender.
  5. Blend until smooth.
  6. Pour smoothie into a shallow bowl. Add Honey Granola and topping.

 

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Brownie & glow mini ice cream sandwiches

– makes 16

INGREDIENTS

Ice cream 

  • 1 1/ 4 cups (180 g) raw cashews, soaked in cold water overnight
  • 2 cups (300 g) fresh or frozen pitted cherries
  • 3/ 4 cup (180 ml) full fat coconut cream
  • 1 very ripe medium banana
  • 1 tablespoon coconut oil, warmed
  • 1 tablespoon TBC glow powder

Brownie

  • 1 cup (150 g) buckwheat flour
  • 1 cup (100 g) desiccated coconut
  • 1/ 3 cup (35 g) cacao powder
  • 2 tablespoons ground linseed
  • 1 teaspoon vanilla bean powder
  • 1/ 2 teaspoon ground cinnamon
  • pinch Himalayan salt
  • 8 medjool dates, pitted
  • 1/ 3 cup (80 g) nut butter
  • 2 tablespoons maple syrup
  • 1 tablespoon coconut oil

METHOD

  1. Lightly grease and line a 25 x 16 cm (base measurement) x 3 cm deep tray with baking paper.
  2. To prepare the brownie mixture, combine the buckwheat flour, desiccated coconut, cacao powder, ground linseed, vanilla, cinnamon and salt in a medium bowl.
  3. Place the dates, nut butter, maple syrup and coconut oil in a high-speed blender. Blend until smooth. Add the dry ingredients and blend briefly, until it begins to bind together. Transfer into the bowl and knead until compacted together.
  4. Press half of the brownie mixture into the base of the tray. Smooth over with the back of a spoon to compact down. Refrigerate for 15 minutes, or until set firm.
  5. Press and roll the remaining mixture out between two sheets of baking paper, to the same size as the base of the tray. Transfer on the baking paper onto a tray. Refrigerate until required.
  6. To prepare the ice cream, drain and rinse the cashews. Place the cashews and the remaining ingredients in a high-speed blender. Blend until smooth. Pour over the set base. Freeze for 3–4 hours, until set firm.
  7. Slide the rolled out brownie on top of the set ice cream. Press to secure. Cover and freeze for a further 1 hour, or until set firm.
  8. Slice into sixteen ice cream sandwich fingers.


Store in an airtight container in the freezer for up to 3 months.

 

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Lemon & Matcha Shortbreads

INGREDIENTS

  • 1 cup (100 g) almond meal
  • 1 scoop Vanilla BODY Inner Beauty Powder
  • 2 tablespoons almond butter
  • 2 tablespoons maple syrup
  • Finely grated zest of 2 organic unwaxed lemons
  • Pinch Himalayan salt

Coconut & Matcha ‘Icing’

  • 1/ 4 cup (60 g) coconut butter, melted
  • 1/ 8 teaspoon matcha powder, plus extra for sprinkling

METHOD

  1. To make the shortbreads, combine all of the ingredients in a medium bowl. Using your hands, rub the mixture together, until coarse crumbs form. Knead to compact and bind together.
  2. Press and roll the mixture out between two sheets of baking paper, to approximately 5 mm thick. Transfer onto a baking tray and refrigerate for 15 minutes, or until firm.
  3. Meanwhile to make the matcha icing, half fill a small saucepan with water and bring to the simmer. Place the coconut butter in a small heatproof bowl. Take the pan off the heat and set the bowl over the top. Leave for 10 minutes, or until the coconut butter is warm and softened. Add the matcha powder and stir to combine.
  4. Using a 5 cm round cutter, stamp out rounds. Re-roll scraps and repeat until you have fifteen rounds. Transfer onto a tray.
  5. Spoon and spread 1 teaspoon of icing on top of the shortbreads. While the icing is still warm sprinkle with a little additional matcha powder, to decorate.
  6. Refrigerate for 10 minutes, or until set.

 

Store in an airtight container in the refrigerator for up to 2 weeks.

 

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Papaya & Pomegranate Pops

INGREDIENTS

  • 1/ 2 cup (125 ml) unsweetened pomegranate juice
  • 1/ 2 cup (75 g) raw cashews, soaked in cold water overnight
  • 250 g peeled & seeded papaya, coarsely chopped (approximately 1/ 2 medium papaya)
  • 1/ 2 cup (125 ml) coconut milk
  • 1/ 4 cup (60 ml) TBC antioxidant liquid
  • 2 tablespoons coconut oil, melted
  • 2 tablespoons maple syrup
  • 1/ 4 cup (60 ml) freshly squeezed lime juice

METHOD

  1. Pour the pomegranate juice into the bottom of six 100 ml popsicle moulds. Freeze for 1-2 hours, or until almost frozen solid.
  2. Drain and rinse the cashews under cold water. Place the cashews and remaining ingredients in a high-speed blender. Blend until smooth. Refrigerate until pomegranate juice is frozen.
  3. Spoon or pour papaya mixture into the moulds to fill completely. Insert popsicle sticks. Freeze for a further 4 hours or overnight, until completely frozen.
  4. Run moulds briefly under warm water to help release the popsicles.

 

Popsicles can be stored in the freezer for up to 3 months.


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Choc-orange mousse pots

These mouth-watering sweet treats are packed with beauty and health-boosting ingredients.

Coconut cream is a rich source of B vitamins, to help support energy levels and nerves; skin repairer vitamin E, and essential minerals including anti-ageing selenium that is deficient in Australian soils.

Avocados are rich in anti-inflammatory omega-3 fats, while both avocados and bananas supply super-antioxidant Vitamin C, to encourage tissue growth and repair. Dates provide essential calcium and iron as well as collagen-building manganese.

The final touch – cacao, an Amazonian superfood with 40 times the antioxidant of blueberries – and The Beauty Chef’s Chocolate BODY Inner Beauty Powder to shore up gut health and enrich deliciousness.

– makes 3 cups (serves 6)

INGREDIENTS

  • 4 medjool dates, pitted
  • 1/ 2 cup (125 ml) boiling water
  • 1 cup (250 ml) coconut cream
  • 1 medium avocado, halved, stone removed & flesh scooped out
  • 1 medium very ripe banana, peeled & coarsely chopped
  • 1 tablespoon maple syrup
  • 1/ 2 cup (50 g) cacao powder
  • 2 scoops TBC Chocolate BODY Powder 
  • finely grated zest of 1 organic unwaxed orange
  • 1 tablespoon cacao nibs, to decorate

METHOD

  1. Soak dates in the boiling water for 10 minutes, or until softened.
  2. Place the dates and any remaining liquid in a high-speed blender. Add the coconut cream, avocado, banana and maple syrup. Blend to combine.
  3. Add the cacao powder, TBC Chocolate BODY Powder and orange zest. Blend until smooth.
  4. Spoon mousse into six 1/ 2 cup (125 ml) capacity serving cups or ramekins. Scatter with cacao nibs.
  5. Refrigerate for 30 minutes, to set slightly.
  6. Cover and store in the refrigerator for up to 5 days.

 

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Black Bean and Cacao protein truffles

INGREDIENTS

  • 1/ 3 cup (50 g) hazelnuts
  • 400 g can black beans, drained and rinsed
  • 100 ml full fat coconut cream
  • 4 medjool dates, pitted
  • 2 scoops TBC chocolate BODY powder
  • 2 tablespoons cacao powder
  • 1 tablespoon maple syrup
  • 1/2 teaspoon vanilla bean powder
  • Pinch Himalayan salt

Raw chocolate coating

  • 3/ 4 cup (75 g) cacao powder
  • 75 g cacao butter, coarsely chopped
  • 1 1/ 2 tablespoons maple syrup
  • 1 1/ 2 tablespoons coconut oil

METHOD

  1. Preheat the oven to 180 °C. Line a medium tray with baking paper and set aside.
  2. Spread the hazelnuts onto a small baking tray. Roast for 5–10 minutes, until the skins begin to come away and the nut is golden. Set aside to cool slightly.
  3. Place the remaining ingredients in a high-speed blender. Blend until smooth.
  4. Transfer the mixture into a medium bowl. Using spoons, shape into fifteen equal portions and arrange on the prepared tray. Refrigerate for 30 minutes, or until firmed up slightly.
  5. Rub the roasted hazelnuts in a clean tea towel or paper towel, to remove the skins. Set fifteen nuts aside. Finely chop the remaining nuts.
  6. Remove the mixture from the refrigerator. Roll into balls. Press a roasted hazelnut into the centre of each ball. Re-roll to enclose. Return to the refrigerator while you prepare the coating.
  7. To make the chocolate coating, half fill a small saucepan with water and bring to the simmer. Place all of the ingredients in a heatproof bowl. Take the pan off the heat and set the bowl over the top. Ensure the base of the bowl does not touch the water. Leave for 5 minutes, or until the cacao butter and coconut oil melts. Stir to combine.
  8. Resting the balls on a fork or using toothpicks, dip and roll the balls one at a time, to coat evenly. Arrange back on the lined tray. Sprinkle the tops of the balls with chopped hazelnuts. Refrigerate for 30 minutes, or until set.

 

Store in an airtight container in the refrigerator for up to 1 week. Alternatively, freeze for up to 3 months.

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Minted Avocado & Cacao Smoothie

– serves 1 (makes just over 1 cup)

INGREDIENTS

  • 1/ 4 large ripe avocado, flesh scooped out
  • 1 large handful fresh mint leaves, plus extra, to garnish (optional)
  • 1 small handful baby spinach leaves
  • 1/ 2 cup (125 ml) almond milk
  • 1/ 4 frozen banana
  • 4 ice cubes
  • 1 medjool date, pitted
  • Cacao nibs, to serve (optional)
  • ½ tea spoon Cleanse Inner Beauty Powder

Cacao sauce

  • 1/ 4 cup (60 ml) boiling water
  • 1 1/ 2 tablespoons cacao powder
  • 1 medjool date, pitted
  • 2 teaspoons maple syrup
  • 1 teaspoon coconut oil
  • 1/ 4 teaspoon vanilla bean powder pinch Himalayan salt

METHOD

  1. To make the cacao sauce, place all of the ingredients in a small bowl and stir to combine. Set aside for 5 minutes, or until the date has softened.
  2. Place the mixture into a high-speed blender & blend until smooth. Transfer back into the bowl and set aside to cool.
  3. Rinse the blender.
  4. Place the avocado, mint, spinach, milk, banana, ice and date in the high-speed blender. Blend until smooth and creamy.
  5. To serve, drizzle cacao sauce around the inside rim of a glass and pour in avocado shake. Or simply top with cacao sauce and stir through as you drink. Top with fresh mint or cacao nibs, if desired.
  6. Drink immediately.


Store any remaining cacao sauce in an airtight container in the refrigerator.

*Cacao sauce can be doubled or tripled and stored in an airtight container in the refrigerator for up to a month for future use. Simply warm slightly to bring back to pouring consistency when required.

 

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Vanilla, date & tahini salted caramels

– makes 16 small squares

INGREDIENTS

  • 6 medjool dates, pitted
  • 2 scoops TBC vanilla body powder
  • 2 tablespoons coconut butter, melted
  • 1 1/ 2 tablespoons tahini
  • 1 tablespoon water
  • 1/ 2 teaspoon vanilla bean powder
  • 1/ 4 teaspoon Himalayan salt
  • Sea salt flakes, for sprinkling

METHOD

  1. Place all of the ingredients, except the sea salt flakes, in a high-speed blender. Blend until smooth, thick fudge like consistency.
  2. Transfer the mixture onto a sheet of baking paper. Using your hands lightly knead the mixture to bring it together in a large lump. It will feel a little oily, but don’t worry the oils will set when refrigerated. Shape the mixture into a 2 cm thick square.
  3. Cover with another sheet of baking paper. Roll out to make an approximately 1 cm thick square.
  4. Leave on the baking paper and transfer onto a tray. Refrigerate for 30 minutes, or until firm.
  5. Store in an airtight container in the refrigerator for up to 2 weeks.


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Exercise, how much is enough?

Social media is awash with perfectly sculpted bodies and 12-pack abdominals served up as fitspiration and to get you exercising, too.

It’s reasonable to suspect not everyone you see on screen is as healthy – or feels as good – as their fitspo profile suggests. And some of them may even be overdoing things on the exercise front.

At the other extreme, many of us spend hours sitting in front of screens and simply don’t move around enough each day to look or feel our best, let alone protect our health.

The proven benefits of regular physical activity include reduced risk of cardiovascular disease, type 2 diabetes, obesity, depression, certain forms of cancer and other chronic diseases.

Other benefits of regular exercise include increased circulation (hello healthy glow), increased secretion of the anti-aging substance known as Human Growth Hormone (HGH), increased metabolic rate, more energy, deeper sleep, better moods, better digestion, reduced stress and improved bone density.

On the other hand, too much strenuous exercise (such as endurance training) can elevate our levels of the stress hormone cortisol and generate oxidative free radicals which some studies suggest accelerates the rate at which our cells – and our skin – age.

Although just how much damage oxidative stress does to the body is still unknown. And some studies have found oxidative stress also stimulates our bodies to produce it’s own antioxidants.

However, the fact remains that most of us could do with more exercise not less. According to the latest figures by the Australian Bureau of Statistics, 60 per cent of adults do less than the current recommended guidelines of 30 minutes of physical activity per day and only 20 per cent do an hour or more per day.

And to make matters worse, 30 per cent of adults spend more than five hours doing sedentary leisure activity each day.

Meanwhile, Australia’s Physical Activity and Sedentary Behaviour Guidelines recommend adults be active on most, preferably all, days every week and accumulate 150 to 300 minutes (that’s 2.5 to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1.25 or 2.5 hours) of vigorous intensity physical activity (or an equivalent mix of both moderate and vigorous activities) each week.

Plus, it’s recommended we do muscle strengthening activities (resistance training with hand weights or your own body weight) at least two days a week.

If your job does require you to be seated for prolonged periods, try to break up your sitting seasons as often as possible.

So whether you are training too much or need to move more, here is a guide to hitting the sweet spot and getting the right amount for you.

You can have too much of a good thing

  • If you are continually doing High Intensity Heart Rate Interval Training (HIIT), the likelihood of overtraining is high.
  • Founder of Bondi-based fitness studio Flow Training Anthony Marich says three to four 45 minute sessions of HIIT a week is enough for 18-30-year-olds while 30-40 year olds can get away with three weekly sessions and over 40s need only two HIIT sessions per week.
  • ‘The older you get, the less intense your training should be,” says Marich. “Having said that walking on flat terrain is not enough. Walking briskly up hills is better.”

Remember you must rest

  • If you are constantly feeling tired and lethargic, enduring muscle or joint soreness or just generally lacking the bounce that exercise should deliver, then you may be training too hard.
  • Regular rest is imperative to allow your muscles to repair, recover and grow.
  • Rest can mean walking, yoga, stretching or rehabilitation or stability work focusing on weak areas of your body.

Marich recommends mapping out your week like this:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Workout Rest Workout Rest Workout Rest Rest

In other words, aim for two to three gentle, restorative rest days a week.

And if you need to start exercising

  • Start slowly.
  • Tune into your intuition while you train because your body knows best.
  • “Get in touch with yourself as you train,” says Marich. “How do you feel while your heart rate increases? How do your muscles respond? Slow and steady has won every important race in my life. The irony in building a stable base is that you can be conquering mountains sooner, both metaphorically and physically.”

Finally, don’t forget to stretch

  • Stretch is an important part of the rest and recovery stage that should be built into your weekly training schedule.
  • As you get older, you need to stretch more.
  • “Smart exercisers stretch throughout their training careers,” says Marich. “But we should definitely stretch more as we age.”


Are you getting enough exercise, or perhaps doing a little too much?