Hibiscus, orange & berry frappe

The Beauty Chef - Hibiscus, orange & berry frappe

 

SERVES 1–2 (makes 2 cups/500mL)

Sip on this refreshing frappe for a boost of berry goodness.

INGREDIENTS

  • 1 cup (120g) frozen mixed berries
  • 1 cup ice
  • 3/4 cup (180mL) brewed hibiscus tea, chilled
  • 1/4 cup (60mL) freshly squeezed orange juice
  • 2 tablespoons The Beauty Chef COLLAGEN Inner Beauty Boost
  • Finely grated zest of 1 unwaxed orange
  • Edible flowers, to serve (optional)

METHOD

  1. Place all of the ingredients in a high-speed blender. Blend until ice is finely crushed, to form a thick slushie-like consistency.

 

3 ways to boost your protein intake

The Beauty Chef - 3 ways to boost your protein intake

 

By Courtenay Turner

Don’t be fooled, protein isn’t just for bodybuilders or gym bunnies. In fact, this macronutrient is broken down into amino acids that are used in almost every biological process in the body. This means that everyone – bodybuilder or not – needs to ensure that protein features on their plate.

WHAT ACTUALLY IS PROTEIN?

Proteins are made up of amino acids, which are nitrogen-containing molecules. There are 20 amino acids in total, nine of which are considered “essential”. This is because your body’s cells cannot manufacture them itself – instead, they must be obtained through diet. Different types of proteins possess different sequences of amino acids that allow them to complete different functions within the body. Animal-based proteins like meat and eggs are often called “complete proteins” because they contain a complete spectrum of the “essential” nine. “Incomplete proteins” on the other hand, are generally plant-based and lack one or more of these essential amino acids. Notably, we don’t need to be militant about getting all nine essential amino acids at every meal, so long as our bodies receive them daily.


So, how much protein do I need?

Well, that’s the million dollar question! Answers vary from professional to professional, but most experts suggest that a modest 0.8 grams of protein per kilogram of body weight is adequate (but not necessarily optimum). Athletes and active people often require more protein in order for their muscles to recover and rebuild after exercise. Ultimately, the amount of protein that an individual requires to function at his or her depends on a whole host of factors: activity level, age, sex and weight. A good indicator however, is hunger. If you’re feeling hungry after a balanced meal, you might need to increase the portion of protein you’re putting on your plate. Conversely, if you’re intake of protein is too high, you may start to experience some unpleasant symptoms like bad breath, constipation and dehydration.

 

How do I boost my protein intake?

Given that protein is one of the building blocks of skin tissue, it’s no surprise that an adequate intake of this macronutrient is essential for plump and healthy skin – but this doesn’t mean you need to plate up a steak every day.

 

Pump up your morning smoothie.

While many people equate eating more protein with eating more meat, there are plenty of quality plant-based proteins on offer. Try adding a wholefood protein powder like BODY Inner Beauty Powder to your morning smoothie to kickstart your day and carry you through to your next meal. Here at The Beauty Chef, we love adding banana, chocolate BODY, nut milk, nut butter and half a frozen zucchini to a blender for a sweet and satisfying morning meal. Get your breakfast right and you set yourself up for success!

 

Snack wisely.

Rather than reaching for chocolate or sweets, prepare a protein-rich snack that won’t spike your blood sugar levels. Add a scoop of BODY Inner Beauty Powder to a bowl of yoghurt or mix it into a glass of nut milk for a healthy quick fix. Homemade protein balls also make for a wholesome and delicious snack. Try these CHOC, BANANA & TAHINI PROTEIN BALLS when that 3pm energy slump hits!

 

 

Help yourself to hemp.

Just 100g of hemp seeds contains an enormous 32g of protein. Boost your daily intake of protein by adding hemp seeds to your salads, sprinkling them on your breakfast or blending them into smoothies. Three tablespoons of hemp seeds contain approximately 11g of protein, plus a delicious dose of omega-3 fatty acids, both of which are essential for good health, glowing skin and optimal wellbeing.

 

What’s your favourite way to get your daily dose of protein?

Gingerbread Men

 

MAKES 12

INGREDIENTS 

  • 6 medjool dates, pitted
  • 1/ 3 cup (80 ml) boiling water
  • 1/ 2 cup (125 g) almond butter
  • 2 tablespoons maple syrup
  • 1/ 2 teaspoon vanilla bean powder
  • 1 cup (160 g) buckwheat flour
  • 1/ 2 cup (80 g) millet flour
  • 1/ 4 cup (30 g) arrowroot
  • 2 teaspoons ground ginger
  • 2 teaspoons cacao powder
  • 1 teaspoon ground cinnamon
  • 1 teaspoon gluten-free baking powder
  • 1/ 2 teaspoon bicarbonate of soda
  • 1/ 2 teaspoon ground nutmeg
  • Pinch of Himalayan salt
  • Dried currants, for decorating

METHOD

  1. Preheat the oven to 180. Lightly grease and line two large baking trays with baking paper.
  2. Soak the dates in the boiling water in a small bowl for 10 minutes, or until softened.
  3. Place the softened dates and any remaining liquid, almond butter, maple syrup and vanilla in a food processor or high-speed blender. Blend until smooth.
  4. Sift the buckwheat and millet flours, arrowroot, ginger, cacao powder, cinnamon, baking powder, bicarbonate of soda, nutmeg and salt into a medium bowl. Add the date mixture and stir until it begins to form a dough. Turn out onto a clean kitchen bench and shape into a disc. Wrap in plastic and refrigerate for 20 minutes.
  5. Roll the dough out between two sheets of baking paper to approximately 3 mm thick. Using a gingerbread man cookie cutter press out shapes. Arrange on the prepared baking trays. Re-roll any scraps and cut out further men.
  6. Decorate with currants to make eyes and buttons. Bake for 8–10 minutes, or until light golden brown. Leave on the tray to cool slightly. Transfer onto a rack to cool completely.

 

For more inner beauty recipes, click here.

3 foolproof ways to protect your skin from the sun

The Beauty Chef - 3 foolproof ways to protect your skin from the sun

 

By Courtenay Turner

If the thought of applying a squirt of thick, oily sunscreen to your face makes you squirm, you’re not alone.

As more and more of us learn about the importance of sun protection for healthy, glowing skin, we’re all searching for sunscreen that isn’t, well, awful. Unsurprisingly, beauty mavens around the globe are on the hunt for the ultimate sun protection – lightweight, non-toxic, effective – but truth be told, we can’t just rely on topical products to get the job done.

 

Boost your body’s internal SPF.

Food is medicine, but it’s so much more than that – it also offers its own kind protection from sun damage! Plant foods like fruits and vegetables, cacao, matcha, nuts, leafy greens, extra virgin olive oil and legumes are all rich in antioxidants that boast sun-protective properties. The antioxidant phytonutrients that are found in plant foods scavenge for free radicals, reducing the oxidation caused by sun exposure that, in turn, can damage our skin’s DNA and break down collagen and elastin. Foods that are rich in vitamin C are also worth munching on because they help to boost levels of glutathione – the master antioxidant that your body produces to protect itself against free radical damage. You can get plenty of vitamin C from kiwifruits, leafy greens, red capsicum, rosehip, papaya, strawberries, oranges, grapefruits and our BODY Inner Beauty Powder.

 

Time your sun exposure.


In the peak of summer, the skin can be damaged within less than 10 minutes of exposure to the sun. For this reason, it’s best to slip, slop and slap while avoiding prolonged exposure after 10am and before 3pm – especially if you’re without sun protection. Instead, get your daily dose of vitamin D early in the morning or late in the afternoon. Just 10–15 minutes in the sun 3–4 times a week is enough to boost your body’s vitamin D levels. Notably, your body will absorb just as much vitamin D in the morning or afternoon as it would at midday, with less risk of damage.

 

Find the right sunscreen.

While sunscreen isn’t the only thing to consider when it comes to protecting your skin, it still plays a crucial role in your skincare routine. Finding the right sunscreen can be a battle, but there are a few non-negotiables. According to low-tox living guru, Alexx Stuart, we should avoid any sunscreens that contain the following:

  • Octyl methoxycinnamate
  • Oxybenzone (benzophenone-3), octyl-dimethyl-PABA and octinoxate
  • Padimate O (2-ethylhexyl-4-dimethylaminobenzoate )
  • Fragrance chemicals

 

Alex lists some sunscreens that she considers safe for use here. You might also like to try this for a lightweight option, or these for more comprehensive protection.

The summary on sun.

Ultraviolet radiation from the sun is the best source of vitamin D, but it’s also the main cause of skin cancer around the world. By timing your sun exposure, covering up, applying sunscreen and eating in a way that protects the skin, you’ll be able to benefit from a healthy dose of vitamin D while also enjoying youthful skin for years to come.