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INGREDIENTS

½ cup of coconut yoghurt, unsweetened (dairy free)
2 teaspoons fresh herbs, finely chopped (such as mint, basil, parsley, coriander, dill)
1 tablespoon of Bestow Beauty Plus Oil
½ a lemon, juiced
Himalayan salt

Suitable for:
Lunch | Dinner

METHOD

Combine all the ingredients in a jar and shake to mix. Season to taste. Refrigerate for up to three days. Add some variety to this tasty dressing with a little crushed garlic and/or ginger. If you want it to be a thinner dressing then just add a little water. Use with the Sweet Potato and Broccoli Fritters for breakfast and lunch on day 5. Any leftover can be used over the remaining few days as you please.

NOTES

Coconut yoghurt is a great alternative to dairy yoghurt, but ensure that the only ingredients are coconut cream/milk and probiotics. Some brands have added emulsifiers, such as gums and pectins that are best avoided. These food additives are very difficult for the body to digest and some can contribute to intestinal permeability. They are often called anti-nutrients as they reduce the body’s ability to absorb minerals such as calcium.

INGREDIENTS

¼ of a cabbage, finely shredded (either red or green or a combination of both)
½ cup of raw greens (for example kale, spinach, rocket)
1 apple, grated
2 spring onions, finely sliced
1 small handful of Italian parsley, finely chopped
½ a cup of cooked chicken, shredded
½ an avocado, sliced
½ a cup of sprouts – radish sprouts are perfect with this dish
Himalyan Salt
Cracked Black Pepper

To Serve
Bestow Lemon Vinaigrette with an extra teaspoon of mustard added.
½ a cup of brown rice, cooked

Suitable for:
Lunch | Dinner

METHOD

We add extra mustard to the usual Bestow dressing to enhance the flavour which balances perfectly with the slaw.

Place all of the salad ingredients in a bowl, add a generous amount of Bestow Lemon Vinaigrette and combine. Serve over brown rice. Season well.

NOTES

This is a basic but tasty meal. The mustard in the dressing gives it an extra kick and goes perfectly with the slaw. There is a large amount of green in this dish with cabbage, spinach, spring onion, parsley and the sprouts. Leafy greens are power houses of skin nutrients so we try and include them in as many meals as we can!

INGREDIENTS

Half the roast veggies and chickpeas from the Cleanse Bowl Day 7 that you have reserved.
3 – 4 Broccoli florets, blanched
3 – 4 cherry tomatoes, halved
A small handful of mesclun salad or rocket (optional)
75g of smoked salmon
½ cup of spinach leaves
1 tablespoon of fresh herbs, roughly chopped (basil, parsley or coriander)
Himalayan Salt
Cracked Black Pepper

To serve
Bestow Vinaigrette.

Suitable for:
Breakfast | Lunch | Dinner

METHOD

The idea with this grand finale meal is to use any greens or veggies that you may have left to make a power salad!

Add the broccoli, cherry tomatoes, mesclun or rocket (if you are using this) and spinach leaves to the reserved roasted veggies and chickpeas, mix gently. Plate up and top with the salmon, serve with chopped fresh herbs and Bestow Vinaigrette.

Season to taste.

NOTES

Meals are all about getting a variety of texture, flavour and nutrients. For us the focus on skin health means we are looking for key nutrients like Vitamin A, B, C, water, EFA’s and Zinc. This dinner is a great example of the combining foods to make sure you are getting a range of these nutrients. 

INGREDIENTS

¼ of a buttercup pumpkin, chopped into chunks
1 medium sweet potato, peeled, chopped into chunks
1 carrot, peeled and chopped into chunks
1 can of chickpeas, drained well
2 tablespoons of olive oil
1 teaspoon of tamari
¼ cup of long thread coconut
1 teaspoon cumin seed
1 tablespoon pumpkin seeds
1 tablespoon sunflower seeds
Himalayan salt to season
Cracked black pepper to season

To serve
Bestow Lemon Vinaigrette
¼ of an avocado
½ a cup of spinach leaves

Protein swap
You are more than welcome to add any plant or animal based protein to this recipe.

Suitable for:
Breakfast | Lunch | Dinner

METHOD

Preheat oven to 200 degrees celsius and line a baking tray with baking paper.

Place chopped buttercup pumpkin, sweet potato, carrot and chickpeas in a bowl. Add olive oil, tamari, coconut, cumin seeds, pumpkin seeds, sunflower seeds, chickpeas, and salt and pepper to taste.

Stir well and spread evenly out on the tray. Place in the oven and roast for 20-25 minutes, stirring once after 10 minutes.

Serve half with Bestow Lemon Vinaigrette avocado and spinach. Reserve the other half for dinner tonight.

NOTES

This dish is full of colour and crunch from the roasted chickpeas and coconut. We find that doing a one pan meal like this where you mix a range of veggies together is so easy for lunch and then to have the leftovers for dinner or the next day. A splash of tamari gives a taste hit and brings something different. Pair this with some healthy fat from the avocado or salmon and then of course a bunch of leafy greens and you have a complete meal full of the key nutrients needed for skin and overall health. 

INGREDIENTS

1 Sweet Potato Rosti
½ an avocado
1 tablespoon of Bestow Beauty Oil or Beauty Plus Oil
A squeeze of lemon juice
Himalayan Salt
Cracked Black Pepper
Fresh herbs (optional)

Suitable for:
Breakfast | Lunch | Dinner

METHOD

Two Bestow favourites – Sweet Potato and Avocado meet to create a simple but sensational breakfast.

Smash the avocado with lemon juice, Bestow Beauty Oil and season. Add fresh herbs such as basil, parsley or coriander. Spread on to the Sweet Potato Rosti.

NOTES

This is a beautiful tasting and simple recipe for breakfast. A Bestow take on the very popular smashed avo except that instead of toast we have the sweet potato rosti. The avocado is a very good source of healthy fats which will keep you satiated and also provides a good amount of vitamin E needed for skin and overall health.

The Shopping List below is for one person.
The number of lemons is high because we encourage you to have lemon water on rising which uses half a lemon per person. If lemons are in short supply then you can use 1 teaspoon of apple cider vinegar in warm water per person instead.

FRESH PRODUCE
Bananas, fair trade 8
Broccoli head 1
Buttercup pumpkin
Cabbage half
Carrots 4
Celery bunch half
Coriander, pots 2
Fresh ginger 10 cm
Garlic head 2
Italian parsley, pots 3
Leek 1
Lemons 10
Medjool dates, each or a packet 14
Onions 5
Pears 1
Spinach, bag (double the quantity if you would like to eat more leafy greens) 2
Spring onion, bunch 1
Sweet potato, medium size (Kumara) 4
BUTCHERY & DELI
Chicken, boneless thigh fillets 400g
Chicken, whole free range half
HEALTH/ORGANIC
Blackstrap molasses, jar 1
Brown rice, bag 1
Brown rice flour, bag 1
Buckwheat flour, bag 1
Buckwheat, groats, bag 1
Cacao, small bag 1
Cacao nibs, small bag 1
Chia seeds, small bag 1
Coconut Oil, small jar 1
Lentils, 400g tin 1
Millet, puffed, bag 1
Rice syrup, small jar 1
Sauerkraut, jar 1
Tahini, small jar 1
GROCERY
Almonds, whole, 70g packet 1
Almond Meal, 70g packet 1
Almond Milk, unsweetened 2 litres
Almonds, slivered, 70g packet 2
Apple Cider Vinegar, bottle 1
Baking powder, packet 1
Baking soda, packet 1
Bay leaves, packet 1
Cannellini beans, 400g tin 1
Cardamom, packet 1
Chickpeas, 400g tin 1
Cinnamon, packet 1
Coconut milk, 400ml tin 1
Coconut yoghurt (dairy free), large jar 1
Coconut, long thread, bag 1
Coriander, ground, packet 1
Cumin seeds, packet 1
Cumin, ground, packet 1
Curry powder, packet 1
Eggs, free range 1/2 dozen
Fennel seeds, packet 1
Garam Marsala, packet 1
Ginger, ground, packet 1
Olive oil, bottle 1
Olives, green, pitted, small jar 1
Peppercorns, packet 1
Prunes, pitted, bag 1
Pumpkin seeds, bag 1
Raisins, bag 1
Himalayan Salt, bag 1
Sesame oil, small bottle 1
Sesame seeds, packet 1
Sunflowers seeds, bag 1
Tamari, bottle 1
Tomatoes, organic chopped, 400g tin 2
Turmeric, ground, packet 1
Vanilla Essence, small bottle 1
Walnuts, 70g packet 1
Wild Salmon, 200g tim 1
OTHER
Baking paper, roll  1
Epsom Salts, small bag for bathing 1
Lavendar Essential Oil, small for bathing 1
WHOLE LIST for Days 5 to 7
Coriander, pot 2
Mushrooms, portobello 4
Thyme, packet or pot 1
Spinach, bag 1
Rocket, bag 1
Italian parsley, pot 1
Broccoli, head 1
Chicken, drumsticks 6
Fish, snapper fillet 1

INGREDIENTS

1 tablespoon of olive oil
2 eggs
1 cup of leftover roast veges
1 large portobello mushroom, sliced
½ cup of raw greens (for example kale, spinach, rocket)
A good handful of mixed fresh herbs, roughly chopped (for example basil, parsley, thyme)
Himalayan Salt
Cracked Black Pepper

Vegan Option
The egg in this recipe can be changed for any other plant-based protein. 

Suitable for:
Breakfast | Lunch | Dinner

METHOD

Crack the two eggs into a small bowl and whisk well with a fork. Mix in the herbs and season well with salt and pepper.

In a small frypan, heat the olive oil over a medium heat. Add the sliced mushroom and season well with salt and pepper. Pan fry, turning often for several minutes. Set aside. Add another small amount of olive oil to the pan (1-2 teaspoons) and warm for one minute, turn the heat down to low and add the egg mixture. Gently turn a few times with a wooden spoon or fish slice. The key to perfect scrambled eggs is cooking them over a low heat. Don’t over stir or turn them in the pan. Remove from the heat as soon as they are mostly cooked; you may still have a couple of liquid spots but the eggs will continue to cook off the heat.

Add to a bowl with the greens, mushroom, roast veg, spinach and fresh herbs. Season to taste and serve with Bestow Vinaigrette or Bestow Turmeric Dressing.

Vegan Option
In a small frypan, heat the olive oil over a medium heat. Add the sliced mushroom and season well with salt and pepper. Pan fry, turning often for several minutes. Add to a bowl with the greens, roast veg, spinach, fresh herbs and your choice of protein. Season to taste and serve with Bestow Vinaigrette or Bestow Turmeric Dressing.

NOTES

This is a very satisfying breakfast and the protein will give you long-lasting energy and set you up well for the day. It is full of vitamin A (from the sweet potato) and vitamin E (from the eggs).  

ELEMENTS

1 cup roasted sweet potato
½ cup of brown rice, cooked
½ cup of Chickpea Crunch
1 tablespoon of sauerkraut
¾ cup of fresh spinach leaves
1 tablespoon of parsley, chopped
1 tablespoon of toasted walnuts, sunflower seeds and pumpkin seeds
Salt and pepper to taste

Suitable for:
Lunch | Dinner

METHOD

Place the elements in a gorgeous bowl, serve with our delicious Bestow Turmeric Dressing and enjoy!

NOTES

You will soon pick up the fact that we love sweet potato! It is so versatile and can be used in both sweet and savoury dishes. Here is one of our favourite ways of cooking it – roasted in the oven so it goes crunchy on the outside and soft on the inside. It’s a great element to have in any lunch bowl. Sweet potato is a healthy and sustaining carbohydrate and a good source of Vitamin A, which is one of the six essential nutrients needed for skin health. 

INGREDIENTS

250 ml of almond milk
1½ tablespoons of cacao powder
1 tablespoon of tahini
1-2 medjool dates (or 1 teaspoons of honey or rice syrup)
½ a banana (frozen on prep day)
1 tablespoon of cacao nibs
1 teaspoon of blackstrap molasses
1 tablespoon of Bestow Beauty Oil or Beauty Plus Oil
1 dessertspoon of Bestow Beauty Powder
1 teaspoon of Bestow Gut Love +
1 teaspoon of chia seeds

Suitable for:
Breakfast | Snack

METHOD

Add all elements to your blender, blend well and enjoy.

Sprinkle with extra cacao nibs and chia seeds if desired.

NOTES

Cacao powder is a great way to get that chocolatey taste and feeling of indulgence with the added benefits of providing your body with nutrients such as magnesium and antioxidants. Tahini, which is made from sesame seeds, contributes to the creamy texture and gives the body a calcium boost. The chia seeds in the smoothie are bound to keep you full providing the body with fibre to help with gut health.

YOUR RDI Hero Snack

Your Bestow Skin Essentials Smoothie gifts your body a significant contribution towards the Recommended Daily Intake (RDI) of many important nutrients. (See list below). For example, you get close to half your daily fibre needs and 60% of your vitamin A from this one smoothie.  It also gives the body a good dose of calcium which is otherwise hard to get. This is done through the molasses and almond milk, both of which have high levels of calcium. Not bad for an afternoon snack!

We have set the Bestow Smoothie Ritual as an afternoon snack to avoid a blood-sugar dip. However you can choose to have it any time of day, depending on when you feel your body most needs the boost. Another option is to include this with your breakfast or another meal of choice during the day if you prefer.

RDI’s % of Key Nutrients Supplied
in Bestow Skin Essentials Smoothie

*Please note that the Bestow Skin Essentials Smoothie contains OVER 100% of these 4 nutrients.

To learn more about RDI’s and the importance of these micro-nutrients
for avoiding disease and enjoying optimum health download the PDF below:

INGREDIENTS

Taste of India Curry (Chicken or Vegetarian/Vegan)

To Serve

¼ cup of slivered almonds, toasted (optional)
Small handful of fresh coriander
½ cup brown rice, cooked
Handful of fresh spinach
1 tablespoon of sauerkraut (optional)

Suitable for:
Lunch | Dinner

METHOD

Re-heat your curry (if desired) then serve over the rice with a sprinkle of almonds and/or coriander. Add spinach and sauerkraut (optional).

NOTES

The beautiful thing about a curry is that the flavour only gets better with time!  As your lunch sat in the fridge overnight it will have marinated in the spices and will be even more flavoursome and tasty today. The brown rice is a great way to boost your vitamin B levels, which are important for skin health.