Warm nutmeg & vanilla buckwheat pudding

The evening is a time to wind down, mentally and physically, from the day. We love this delicious pudding because it is light and soothing, and designed to promote a calm and restful sleep while delivering skin and belly benefits.

In the recipe, we’ve included our SLEEP Inner Beauty Powder, a delicious bio-fermented turmeric and spice blend for beauty and well-being, with passionflower and lemon balm, traditionally used in western herbal medicine to promote a calm and restful sleep.

High-fibre buckwheat is an excellent source of collagen-building manganese and copper and helps improve digestion. Tasty goji berries are a rich source of flavonoids that help maintain a healthy glow as well as polysaccharides that firm and tighten the skin and increase hydration.

What can we say but 
 sweet dreams.

– serves 1


  • 1/ 4 cup (50g) buckwheat groats*, soaked in cold water overnight
  • 3/ 4 cup (180ml) water
  • 1/ 2 cup (125ml) drinking coconut milk
  • 2 teaspoons pure maple syrup
  • 1/ 2 teaspoon pure vanilla extract
  • 2 tablespoons coarsely chopped pecans, to serve
  • 1/ 2 pitted medjool date, thinly sliced lengthways, to serve
  • 1 teaspoon goji berries, to serve
  • Marigold petals, to serve (optional)

SLEEP milk


  1. Drain and rinse the soaked buckwheat.
  2. Place the buckwheat, water, coconut milk, maple syrup and vanilla in a small saucepan. Bring to the boil then decrease the heat and simmer, stirring occasionally for 25–30 minutes until buckwheat is tender and a creamy porridge consistency.
  3. To prepare the SLEEP milk, gently warm the milk in a small saucepan, until tepid. Add the TBC SLEEP Inner Beauty Powder and stir to combine.
  4. Serve the buckwheat pudding warm, at room temperature or cold in a bowl, topped with warm SLEEP milk. Serve with pecans, sliced date, goji berries and marigold petals.


For more inner beauty recipes, click here.

Pistachio & lime cakes with roasted rosewater strawberries

Ground pistachios, almond, honey, lime and rose water marry beautifully here to create a Middle Eastern spin on a French classic – friands. Rich in protein, this dessert will help to balance blood sugar levels, not spike them.

– Makes 6


  • 1⁄3 cup (80ml) mild-flavoured raw honey
  • 2 tablespoons coconut oil, melted, plus extra for greasing
  • 3 large eggs, separated
  • finely grated zest of 2 unwaxed limes
  • 1⁄2 cup (50g) almond meal
  • 1⁄2 cup (70g) ground pistachios
  • 1⁄2 teaspoon gluten-free baking powder
  • 11⁄2 cups (375g) natural yoghurt

Roasted rosewater strawberries

  • 6 medium-large strawberries, hulled and halved
  • Freshly squeezed juice of 1 lime
  • 2 tablespoons raw honey
  • 1 teaspoon rose water edible flowers to decorate (optional)


  1. Preheat the oven to 160°C. Lightly grease a 6-hole large muffin tin and line the bases with a piece of baking paper.
  2. Whisk the honey, coconut oil, egg yolks and lime zest together in a medium bowl.
  3. Add the almond meal, pistachios, and baking powder and stir to combine.
  4. In a separate medium bowl, whisk the egg whites, using an electric mixer, until stiff peaks form.
  5. Add a large spoonful of the whites to the pistachio mixture and stir to combine and loosen. Gently fold through the remaining whites. Spoon the mixture into the prepared muffin tin.
  6. Bake for 20-25 minutes, or until the cakes are golden brown and they spring back when lightly pressed on top. Leave in the tin for 10 minutes to cool slightly.
  7. While the cakes are cooking, prepare the roasted rosewater strawberries. Place the strawberries in a small ovenproof dish. Pour over the lime juice, honey and rosewater and toss to coat. Roast for 15 minutes, or until very soft. Set aside to cool.
  8. Turn the cakes out. Discard the baking paper. Place onto a rack and set aside to cool completely.
  9. To decorate, top the cakes with yoghurt, roasted rosewater strawberries, syrup, and flowers if desired. Serve immediately.

For more inner beauty recipes, click here.

How what we eat affects our Circadian Rhythm

If you’ve ever had a “cheese nightmare” – a vivid dream provoked by eating certain types of rich food – you may have wondered if what you eat and the quality of your sleep are related.

The answer is, absolutely, because the sleeping process and the digestive process both share a common regulator: the circadian system, or your body clock.

The good news is that improving what you eat and when you eat it will have a positive impact on how much restorative beauty sleep you enjoy.

The value of sleep

Good sleep is essentially a transformative experience that not only impacts on the health of your skin, but is increasingly being shown to reduce the risk of a broad range of health problems from depression to colds and flu, says Dr Rubin Naiman, Clinical Assistant Professor of Medicine and Behavioural Sleep Specialist at Dr Andrew Weil’s University of Arizona Center for Integrative Medicine.

Restorative rest also reduces the levels of cortisol in the body, which is linked to thinning skin, stretch marks and discoloration, and increases the sleep hormone melatonin, a natural antioxidant. A 2012 study by the University Hospitals Case Medical Center in the United States showed poor sleepers had increased signs of skin aging and slower recovery from a variety of environmental stressors, such as ultraviolet radiation.

The Beauty Chef’s Dream Repair Cellular Serum works topically on cellular repair while you sleep peacefully, as well as on boosting collagen production, for a smoother, healthier and more radiant complexion.

And so to bed

Scientists say our sleep-wake system takes its cues to start inducing sleep after we have the last meal of the day and begin our bedtime ritual. Slowly dimming the lights an hour or two before bedtime, to stimulate melatonin; having a warm bath, or unwinding with an inspiring book are all ways to soothe yourself to sleep.

However, eat a heavy, rich meal before you slide between the covers – think pizza, a large steak with potatoes and sour cream, or even a generous serving of fettuccine carbonara – and problems ranging from heartburn to sleep fragmentation can kick in. Eating sugar-rich foods will also cause you to wake up more often because your pancreas has to work double-duty and that can mean interference with sleep. The result: you wake wired and tired.

It’s not only what you eat before bed that makes the difference, either. Research published in the Journal of Clinical Sleep Medicine in 2016 suggests a greater intake of saturated fat and lower intake of fibre overall is associated with a lighter sleep. That’s a good reason to base your eating plan on leafy green vegetables, fish, and other lean protein.

A word about alcohol – it may help you to fall asleep but, just like a high-fat meal, it can also disrupt the rejuvenating REM sleep that you need to look and feel good.

The right snack

You probably already know that going to bed hungry can cause almost as much restlessness as late night indulgence in very rich foods. Encourage nourishing rest with a light snack rich in sleep promoters such as calcium, potassium, and magnesium, as well as those containing the amino acid tryptophan, the precursor to feel-good serotonin, which is the precursor to melatonin. Try having a banana, some yoghurt, a handful of cashews or cherries, or a warm nut milk –  both almond and cashew milk both contain tryptophan, as does dairy milk.

As for dinner itself, there is some evidence that trying to schedule your carbohydrates – delicious sweet potato or grains (soaked overnight to improve their digestibility) – at the end of the day may also increase sleep quality. That’s because they can increase brain concentrations of tryptophan. Other tryptophan-rich foods include salmon, turkey, chicken, seeds, cheese, eggs, beans and lentils, oats, tofu, shellfish, lamb, beef, pork, and game.

Making sure you get plenty of B vitamins will improve your mood, relieve anxiety, and stimulate the activity of serotonin and melatonin. A balanced diet of green leafy veggies, lean protein (fish, beef, chicken) eggs, beans, dairy (fermented is best for the digestive system), seeds, grains, shellfish, cheese, liver, mushrooms, will ensure you’re covering the big family of B’s.

The Beauty Chef’s SLEEP Inner Beauty Powder contains lemon balm and passionflower used in traditional western herbal medicine to promote a good night’s sleep, relieve nervousness and restlessness and mild anxiety symptoms. SLEEP also contains bio-fermented turmeric and pawpaw plus 1.5 billion probiotics per serve which promote good digestion.

 about that cheese

We weren’t joking about the cheese. A 2005 study by the British Cheese Board found that around 85 percent of women who were given a piece of Stilton before bed reported having super-crazy, vivid dreams. So, while cheese does contain B vitamins and tryptophan, and may be helpful to boost levels of this precursor to the feel-good hormone serotonin and sleep hormone melatonin, it may be worth eating it in the afternoon, not right before bedtime – and perhaps limiting the more exotic choices on the cheeseboard!

What is your daily bedtime ritual?


The Beauty Food Diet

An exciting food and wellness revolution is underway with more and more people embracing the link between diet, gut health, and skin health.

How does it all connect? Your entire body is made up of cells and bacteria and the nature of that fabric profoundly influences your health and the health and integrity of your skin. Your skin, hair, and nails are the last places to receive nutrients because they go to more important organs first. So, if you’re not getting enough nutrition, your skin will starve.

While genetics also play an important part in your skin’s health, what is probably more pertinent is epigenetics: the way the expression of inherited traits is modified by environmental influences.

Diet and skincare play a huge role – you can eat to support a healthy gut, healthy liver, beautiful skin and a healthy weight.

Simply put, you are what you eat.

The best beauty foods

1. Lacto-fermented foods 

Lacto-fermented foods are an excellent for improving digestion as they are predigested by bacteria so nutrients are more available for the body to use. The process also creates natural probiotics, key for good gut health. Studies also show that lack of certain acids such as hydrochloric acid in the gut contributes to skin problems from rosacea to acne.

Lactic acid bacteria can help increase these acids. Other important beauty foods to eat are prebiotic foods such as Jerusalem artichoke, bananas, green veggies, asparagus, onions and garlic that feed the good bacteria in your gut. Foods rich in digestive enzymes such as papaya and pineapple can also help nourish gut and skin health.

2. Anti-inflammatory foods

Inflammation contributes to a host of skin problems including dryness, pimples and loss of skin tone, as it breaks down essential collagen. Anti-inflammatory foods include lacto-fermented foods and those rich in antioxidants and omega-3s. Grain-fed meats contain inflammatory fats whereas grass-fed meats are rich in CLA (conjugated linoleic acid) and omega -3s. For beauty and health, avoid highly processed foods, sugar, alcohol, pasteurised dairy and gluten that can all contribute to inflammation.

3. Alkalising foods

Many naturopaths believe that too much acid in the body may lead to skin and health issues from arthritis to eczema. The modern diet is full of acidic foods such as red meat, alcohol, refined grains and sugar. To see and feel the benefits, reduce these and eat lots of alkalising foods: lemons, green leafy veg, fruit, herbs, spices, herbal teas.

4. Antioxidant-rich foods

Antioxidant-rich foods have anti-inflammatory properties and help protect the skin from free radical damage that ages it prematurely. Free radicals are unstable molecules that naturally roam our bodies looking to partner up with healthy cells, which they then damage. Antioxidant-rich foods include fruits, veggies, spices, green tea and legumes. While oxidation is a normal part of our body’s processes, it is exacerbated by exposure to toxins and pollution, eating processed foods, stress, cigarettes and alcohol so try to cut down on these for your health, and your complexion.

5. Vitamin C-rich foods

Vitamin C helps support collagen production and boost the skin’s immunity. Lemons, camu camu (a cherry-like fruit), acerola cherry, green leafy veggies, berries, papaya, kiwi fruit, broccoli and cabbage should all be on your shopping list if you want a beautiful complexion.

6. Vitamin A

Beta-carotene or pro-vitamin A helps rejuvenate the skin and promotes cell turnover, improving dry flaky skin. Carrots, sweet potato, leafy greens and seaweeds are rich in vitamin A. Cod liver oil is another great source and also contains skin-loving vitamin D.

7. Spark up your skin

Minerals are key catalysts for many biochemical reactions, helping to make enzymes, antioxidants and hormones. They are essential for skin’s hydration, resilience and overall texture and health. Oats, buckwheat and chickpeas contain silica, for example, which can help to promote skin elasticity. Zinc in pepitas is another anti-inflammatory helpful in repairing and building the skin, particularly if you are prone to acne or oily skin. Soak grains, seeds and legumes to reduce anti-nutrients, aid their digestibility and unleash their goodness.

8. Support the liver

Foods that support the liver are very important to wellness and beauty because this organ is involved in every metabolic process. Max sulphur-rich foods, including those from the brassica family – cabbage, broccoli, kale – in your diet and enjoy nourishing, slow-cooked bone broths.

9. Liver-supporting herbs

Eat liver-supporting herbs such as milk thistle, rosemary, fennel, dandelion and burdock root.

10. Eat fat

Eat essential fatty acids. The ideal ratio is 1:1 – 5:1 of omega-6 to omega-3 fatty acids, but in the Western world it looks more like 20:1 – 50:1. While omega-6s are essential, their dominance causes inflammation in the body, so avoid processed packaged foods and refined vegetable, seed and nut oils.

Eat fresh seeds and nuts for omega-6s and dose up on omega-3s by eating fresh fish (especially cold-water fish), flaxseeds and chia seeds. Be sure to eat freshly ground flaxseeds and chia seeds as they oxidise very easily. Krill oil is also a great omega-3-rich supplement. Other skin-boosting unsaturated fats are olive oil – avoid heating it as it oxidises – and the fats in avocado.

Cook with saturated fats such as red palm oil and coconut oil: these are stable and rich in medium-chain fatty acids, which are great for digestion, brain and skin health.

11. Eat protein

Insufficient protein in the diet can lead to sallow-looking skin and lack of muscle tone. Protein is vital for collagen synthesis, tissue growth, and repair. It’s important for balancing blood-sugar levels and it builds muscle, increasing basal metabolic rate or the rate at which you burn fat. Good protein sources are fish, grass-fed meats, fresh nuts and seeds and cultured dairy.

To browse through our beauty food recipes, click here.


A variation of this article was originally published in Wellbeing Magazine.