Author Archives: Liz McMillan

A Favourite Summer Salad

A Favourite Summer Salad,
If you like sun-dried tomatoes and olives you will love this. Using kale breaks away from using traditional lettuce and the  kumara is sweet and crispy. Avocado (or guacamole) is also a nice addition and gives a lovely texture on the side to this salad.


Kale Salad







1 large kumara, peeled or well scrubbed
2 tablespoons ghee or coconut oil
salt and pepper
200g kale, coarse ribs removed
2 tablespoons apple cider vinegar
4 tablespoons BESTOW BEAUTY OIL
juice of 1/2 lemon
100g sundried tomatoes in oil (drained weight) finely chopped
100g pitted black olives, finely chopped
100g pine nuts

Preheat the oven to 200deg C fan bake
Cut the kumara into cubes, place onto a roasting tray with either the ghee or coconut oil, salt and pepper. Bake 45 mins or until crispy.
Add the kale to a food processor and pulse a few times to break it down into little pieces. Tip it into a large salad bowl with BESTOW BEAUTY OIL, vinegar, salt and pepper, the lemon juice, sun-dried tomatoes and olives. Toss the salad well so all the ingredients are evenly coated in the dressing.
When the kumara chunks are cooked remove from the oven and stir them through the salad.
Finally, heat a frying pan over a medium heat and dry-fry the pine nuts for a few minutes or until golden brown. (Watch carefully when cooking these as they burn easily.) Remove from the heat and sprinkle on to the salad.

This tastes delicious warm or cold.

Health Benefits
Bestow Beauty Oil offers a blend of cold-pressed organic plant oils, formulated to deliver the best balance of healthy fats for clear, glowing skin, moisturising your skin on a cellular level.

bestow beauty oil






Golden Sauerkraut

Golden Sauerkraut

Travelling through Cambodia last month I purchased some powdered wild organic turmeric.  I decided to add the turmeric to the sauerkraut I was making, it has such a beautiful rich golden colour. The health benefits of combining the turmeric in the sauerkraut, will be endless I’m sure. Something so simple to make and include with your meals that has such an impact on your health, providing beneficial bacteria for the digestive system. It controls inflammation in the body that is at the root cause of most diseases,

Sauerkraut Image






Here is a brief history of fermentation from the Weston Price Foundation website

It may seem strange to us that, in earlier times, people knew how to preserve vegetables for long periods without the use of freezers or canning machines through the process of lacto-fermentation. Lactic acid is a natural preservative that inhibits putrefying bacteria. Starches and sugars in vegetables and fruits are converted into lactic acid by the many species of lactic-acid-producing bacteria…The ancient Greeks understood that important chemical changes took place during this type of fermentation. Their name for this change was “alchemy.” Like the fermentation of dairy products, preservation of vegetables and fruits by the process of lacto-fermentation has numerous advantages beyond those of simple preservation. The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anticarcinogenic substances. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine.1

To Make the Sauerkraut

1 cabbage
3 carrots
3 Tbs grated ginger
1 teasp turmeric powder
2 teasp fennel seeds
Chilli (optional)
Juice of 1 lemon
1 Tbsp sea salt

Slice cabbage finely or put through your food processor, place in a large bowl.
Peel and grate carrots, add to the bowl with the cabbage.
Add the remaining ingredients to the bowl.
Mix thoroughly with your hands, making sure everything is coated well.  Start to massage the  cabbage mixture, the salt should draw out the moisture of the cabbage and begin to get juicy and soft. Keep massaging until the cabbage shrinks in size and the mixture is juicy.
Place cabbage mixture into sterilized jars, making sure the vegetables are packed tightly to avoid air from getting in. Cover the sauerkraut mixture with any remaining liquid left in the bowl.
I then place a  cabbage leaf over the sauerkraut to make sure all the vegetables are bathing in the liquid and to prevent oxidation. Close with an airtight lid. Always make sure you place your jars in a dish to catch any liquid that may bubble over.
Leave the jars to ferment at room temperature for about 7days depending on room temperature, small bubbles will appear through the mixture. I then place in the fridge for at least another week to further the fermentation process, the flavour improves with time., the longer the better.

Serving Suggestions

Make yourself a probiotic salad, this adds a real zing to any salad, I love it on home made flaxseed crackers with either tahini, nut butter of choice or avocado.






PXP Royale


PXP RoyaleAlfa-PXP-Royale

For centuries, behind Chinese palace walls purple rice was carefully protected and guarded. Only the Emperors, their families and the warriors who rode into battle for them were allowed to consume the rice. Now this potent rice has been rediscovered and unveiled in Enzacta’s Alfa PXP Royale.

Enzacta call this healthy functional food “royalty rice” This specific strain of rice has a higher level of nutrients and amino acids than can be found in any other rice family. It is naturally equipped with polysaccharide peptides and has a high concentration of anthocyanin antioxidants which give it its purple colour.

The purple rice is micronized to alfa particle size using the latest technology. This means that 99% of the rice is able to go into the cells to feed the mitochondria. The mitochondria are the POWER PLANTS of your cells; they convert the nutrition you take in (food, water and oxygen) into energy.

How to take PXP Royale

PXP Royale micronized rice is best taken in warm water, first thing in the morning on an empty stomach. Stir it until dissolved and drink quickly. If you find it difficult to take then stir in some unsweetened fruit juice. At other times of day make sure that is it taken at least 20 minutes away from food for best results.

PXP works by feeding the mitochondria in your cells. This gives your cells more energy and sometimes the body will decide to use this extra energy to release toxins from your body. If you have a lot of toxins in your body you may find that you experience some mild detoxification symptoms around 3 to 5 days after starting to take PXP.

These symptoms may include tiredness, headaches, mild queasiness or looser bowel movements. Detox symptoms are usually short lived from a few hours to a couple of days. If you find the detox effects are too strong for you, simply reduce your intake to half a teaspoon, or a quarter of a teaspoon daily for a few days, then increase back to 1 teaspoon when you feel ready. If addressing a chronic (long term) issue build up the required daily amount gradually until health improves. Drinking plenty of water will also help reduce any detox symptom.

SERVING: 1 teaspoon a day (5 grams) is for general health maintenance. 2 teaspoons a day for chronic issues such as a stressful life situation, feeling blue, aches and pains in joints, menopause. 3-6 teaspoons a day for more serious issues.

PXP is not a drug or a supplement. PXP’s biological function is to fed the mitochondria that give the cells of your body the energy for the body to heal itself. The body will intelligently use the PXP to feed the cells where it is needed most first. Our genetic makeup, level of chronic health conditions, lifestyles, toxin levels differ from person to person so the time-frame over which changes occur will also be different. Keeping a diary will help you remember your transformation and can be useful to share with others in the future.

What will this product do for you?

Fermented Vegetable Juice

Fermented Vegetable Juice

Fermented Vege JuiceI was wanting to put cheese making equipment into use, something we had in the cupboard but never used, you know how it can be at times.  Well, I am a bit of a fan of fermented vegetables and the health benefits that come with including small amounts with our meals each day, to be used as a  condiment.  The cheapest probiotic and most effective anti-aging food and great for your skin, enjoyed daily help us regain the vitality of our youth.

According to Donna Gates, fermented foods lay the foundation for our internal garden of microflora: the “Missing Piece” that must be inside of us, supplying energy for everyday life.  Fermented foods contain the microorganisms essential to the nourishment and health of our intestines.  With every meal containing these foods, our inner garden renews itself.

Here are just some of the key benefits:

  • Fermented foods are a must for immunity.
  • Fermented Foods and beverages can be more potent than probiotic supplements.
  • Fermented foods provide more nutrients.
  • Fermented foods improve digestion.
  • Fermented foods control cravings.    AHA!!
  • Fermented foods restore acid/alkaline balance.
  • Fermented foods provide a sour taste for improved digestion.

I already have a jar of sauercraut in my fridge so making the juice was a bit of a novelty and besides it is the only shot of anything I have these days.

Here is what I did to make my fermented vegetable juice.

Have a quart or 1 litre jar.

Chop enough vegetables to half fill the jar I used beetroot, purple carrots (hence the pink colour) garlic, ginger, celery, kombu(seaweed) a small piece the size of your thumb and cucumber if you like. Pour over 1 litre of water with 2 teaspoons of seasalt added, this makes a brine solution. I then poured mine into a bowl as shown and placed the plate on top of the vegetables, this submerges them under the brine which is important so they ferment properly.

Cover with muslin and stand on your bench top for between 3-4 days. Strain off the juice pour into a jar leaving it in the fridge for about a week and then enjoy small amounts daily, and watch and see how your health improves.

If you are keen enough you can keep it going, just leave half a cup of the brine in the jar or bowl and add more brine over the vegetables. You may need to culture this a little longer 4-7 days.

Give it a go, good luck and enjoy.

Keep well, Liz



Janesce Conference 2017


A Holistic Journey – How to Care for Yourself, Your Client and Your Business


An outstanding conference last weekend was delivered by Janine Tait and her team,  we all took some piece of information home that would inspire each and everyone of us, to share with our clients and to be able to apply different aspects of this to our business and our personal lives.

We are going to see a new cookbook very soon called “Savour” with lots of different vegetarian recipes and if you are not vegetarian it is great to be able to prepare vegetables in different ways, nothing like new ideas.  We had a cooking demonstration by Janine, Sheryl and Jenny, vegetarian wraps and caramel nut bars, so simple so delicious and all very healthy.

Included in the program were case studies contributed by Janesce / Bestow Skin Therapists. The results were nothing more than outstanding, seeing how people of all ages and lifestyles can turn their skin health around.  Working internally with a change of diet, substituting foods that inflame the body and those beautiful healing herbs that Janesce delivers is magic !  I am talking skin  conditions like acne, rosacea, seborrheic dermatitis, perioral dermatitis, the hard stuff, this is life changing to be able to enhance peoples lives like this.

What you put on your skin is only half of the story.  The new terminology is now called “The Slow Beauty Movement”.  Using nourishing super-foods, delicious recipes and beautiful self-care rituals to support skin on a cellular level and nurture a beautiful, healthy glow.  Working holistically has been a game-changer and transformed our lives here at Face and Fragrance.

I would like to share with you “The Value of Creating Rituals”

  • Healthy habits for a beautiful life.
  • Those who engage in self care rituals have better skin through out their lifetime.
  • There is more value if something is part of a ritual.
  • Rituals help replace unhealthy habits with healthy ones.
  • Reframe your ritual.

Self care equals skin care (:

Conference 1










electrolysis 2

A large majority of people at some time, will have hair growth they wish to remove from the face and body.  Unwanted facial hair is a personal problem that can also be very public.  Removing it can restore self confidence.

Electrolysis is an extremely safe method that has been used for over 120 years.  it is especially beneficial for eliminating in-grown hair problems.

There is slight discomfort and the visual signs of treatment on exposed areas such as the face, are minimal.


Electrology is a method of hair removal, which destroys the hair germ cells and the papilla  (blood vessel ) which are responsible for the development an growth of each hair.


A mild electrical current is introduced into a growing hair follicle via a probe. Here at Face & Fragrance we use the “blend method” which combines a galvanic current (causing a  chemical reaction) and high frequency current (causing a heat reaction). Together these currents provide an efficient and effective treatment.

How Well Does Electrology Work?

It is important to remember that much of the hair you own is under the skin and not visible. It is not until these hairs appear above the skin’s surface that treatment  can occur. Hairs that appear shortly after treatment are those that have not been treated.

In fact, new hairs will appear on the upper lip (for example up to 8 weeks after the initial treatment. Regrowth also depends on previous methods of hair removal and such considerations as hormonal imbalances and medication.

Is Electrology Permanent?

Once the hair germ cells are destroyed the follicle loses the ability to grow hair permanently. However, we cannot guarantee that the area treated will remain free of hair forever as hormonal fluctuations (which are common in women) and certain medications can stimulate the growth of new follicles which in turn, will grow new hair.

Is Electrology Painful?

There is a certain amount of discomfort involved, however your electrologist is able to adapt your treatment to make it as comfortable for you as possible. A topical anaesthetic is also available for very sensitive areas. It is also advisable to avoid stimulants such as tea, coffee, coke and alcohol as these can increase your sensitivity.

Is Electology Safe?

Electrology is very safe however the following medical conditions require your doctor’s consent before you commence treatment.

High or low blood pressure – Pacemaker – Metal plates or implants – Diabetes – Auto-immune disorder – Pregnancy – Hepatitis – Epilepsy – Treatment of hairs in moles – Kidney disease – Hearing aids.

It is important that you keep your electrologist informed of any changes in your health or medication.

Is Electrology Hygienic

Sterilisation techniques at this clinic are of the highest standard. A new sterile disposable needle is used for each treatment.

How Long Will Electrolysis Take?

Because of the nature of the hair growth cycle, you will be required to return for regular visits to gain the maximum benefit from your treatment. The interval of these visits and the length of time over which they span will vary according to the treatments on the face or body, and to other influences such as medications and hormonal fluctuations.

Your therapist will be able to advise on a treatment plan best suited to your individual needs. As your treatment progresses, the length of time between appointments will extend.

How Do I Get Started?

Face & Fragrance offers an obligation free, completely confidential consultation. During this time your therapist sill be able to design a personalised program of treatment, discuss any medical problems and perform a test patch. Any questions you have can be answered at this time.

Home Care Advice

Following a programme of home care is important in order to prevent infection and promote healing. Immediately after your treatment it is normal for the area to be red and for welts to develop. This reaction should only last a short time.

24 Hours Following Treatment:

  • Your therapist will recommend an antiseptic lotion that should be applied every 4 hours following your treatment.
  • Keep the area free of soap, perfume, talcs and sprays.
  • If you need to apply make up, ensure that an antiseptic lotion is applied first to act as a barrier.
  • Do not touch the area unnecessarily.
  • Avoid public swimming pools or spa pools.
  • Avoid exposure to the sun.
  • Do not touch the treated area with finger.
  • Avoid vigorous exercise after electrolysis treatment on the body.

Between Treatments:

  • Avoid exposure to the sun and do not pick any protective crusts that may appear.
Hair-follicle cycling. anagen is the growth phase; catagen is the regressing phase; and telogen, the resting or quiescent phase. Vector diagram

Hair-follicle cycling. anagen is the growth phase; catagen is the regressing phase; and telogen, the resting or quiescent phase.












Healthy Benefits of Seeds

Health Benefits of Seeds


Snacking on raw, organic seeds can have amazing health benefits. Not only does it curb your hunger and keeps you away from junk foods, seeds contain plenty of vitamins, antioxidants, fiber, and protein. [1]

Some athletes even forego the usual (mostly garbage with fancy marketing) energy drinks and choose nutritious options such as chia seeds to replenish their energy and keep their digestive systems in shape. [2] Many seeds are rich sources of omega-3 fatty acids which helps prevent heart disease. [3]



  1. Chia Seeds. The chia herb is grown commercially for its seed, which is a good source of omega-3 fatty acids, which can do many wonders for your body. Omega-3s have been found to decrease your risk of getting heart disease and diabetes by lowering your triglyceride and glucose levels. Studies have indicated that they may be beneficial for joint pain and stiffness due to their anti-inflammatory effects. [4]

Chia seeds are also rich in protein, fiber, minerals, vitamins, and antioxidants which makes them a filling snack that helps support weight loss. [5]

  1. Hemp Seeds. Hemp seeds have high nutritional value and contains zinc, iron, phosphorus, calcium, and magnesium. They also contain plant-based proteins which should help maintain cardiovascular health, plus omega-3 fatty acids and gamma-linolenic acid (GLA) that according to studies may boost the immune system and balance the hormones in your body. [6]
  2. Pomegranate Seeds. Pomegranates may be difficult to slice and could become quite messy when you try to eat them. It’s all worth the trouble, though, because the seeds are actually very healthy- they are rich in vitamin C, fiber, antioxidants, and pomegranate is reported to have incredible anti-inflammatory properties. [8] Pomegranate juice has also been found to protect the teeth against dental plaque microorganisms that could potentially cause oral diseases. [9]

Researchers have also reported that increased pomegranate consumption may fight prostate cancer by stopping the cancer cells from spreading. [10]

  1. Flax Seeds. This tiny seed can be found in all kinds of food, such as muffins, oatmeal, and crackers. It contains omega-3, vitamin B1, magnesium, phosphorus, selenium, fiber, and protein, making it one of the most nutritious foods. Eating flax seeds helps promote your digestive health because the alpha-linolenic acid (ALA) protects the lining of the stomach. The fiber also helps cleanse the waste and may help with the removal of toxins in your colon. [11] For menopausal women, eating flax seeds may help in reducing hot flashes since they are a good source of phytoestrogens which are dietary lignans. [12]

Note however that flax seeds often survive being chewed, “unharmed” – so unless flax seeds are ground prior to eating, they might “pass right through” the digestive system, negating their nutritional benefits.

  1. Pumpkin Seeds. If you are looking for a filling snack to munch on, skip the potato chips and eat pumpkin seeds instead. These contain many nutrients such as zinc (essential in immunity, cell growth, mood improvement, and insulin regulation), magnesium (helps prevent heart attack and stroke), and antioxidants (eliminates free-radicals). Pumpkin seeds are considered a “male enhancer” that may have positive effects on sexual health. Adding pumpkin seeds to your food may also help prevent the formation of kidney stones. [13]
  2. Apricot Seeds. Apricot seeds are sometimes used as a substitute for almonds since they are just as delicious. They have been vigorously claimed by some to be a possible cure for cancer, but it has been debated whether this is safe or not. Apricot seeds contain small quantities of amygdalin, sometimes called laetrile, a toxic chemical that is converted into cyanide in the body when ingested. In the small quantities present in the seeds, these substances (according to the theories) do more harm to the cancer cells than the person.

Aside from this, apricot seeds may benefit arthritis by reducing the inflammation in the body, and may lower high blood pressure which could lead to stroke. [14]

  1. Sesame Seeds. If you have been eating oily, fatty foods, add sesame seeds to your next snack. The phytosterols in the seeds (and in sesame oil) have been reported to work within the intestinal tract, lowering cholesterol absorption. Sesame seeds are also rich in fiber, protein, magnesium, potassium, iron, copper, and manganese. [15]
  2. Sunflower Seeds. Another rich source of the powerful antioxidant vitamin E, sunflower seeds help reduce inflammation all throughout the body, potentially decreasing the risks of heart disease, diabetes, and Alzheimer’s disease. [16]

Sunflower seeds are also abundant in magnesium, a beneficial mineral that is essential to life and has been shown to help reduce chronic migraine, depression, and anxiety. [17]

  1. Cumin Seeds. For those with low hemoglobin count or anemia, adding cumin seeds to spice up your meals will not only make a savory new dish, but may also boost your immune system. Cumin seeds are rich in iron, phosphorus, magnesium, and thiamin. [18]

Cumin, interestingly, is thought to aid in having good digestive health because it stimulates the pancreatic enzymes which are necessary for proper digestion and nutrient breakdown. The thymol in the seeds is thought to help in removing toxins and microbes from the body, and the essential oils may also serve as an antifungal and anti-inflammatory agent. [19]

  1. Grape Seeds. The extracts obtained from the grape seeds have been used as a treatment for conditions related to atherosclerosis, diabetic retinopathy (an eye problem caused by diabetes), high cholesterol, and high blood pressure.

Compounds found in grape seed are also found to be effective in reducing the swelling of the body tissues after an injury or surgery. [20]

That’s it for the seeds!


[1] Mercola, J. 2016. Eat More Nuts, and Sooner Too

[2] Albergotti, R.2012. The NFL’s Top-Secret Seed

[3] Axe, J. 10 Flax Seed Benefits and Nutrition Facts

[4] Salvia hispanica

[5] Guevara-Cruz, M. et al. 2012. A dietary pattern including nopal, chia seed, soy protein, and oat reduces serum triglycerides and glucose intolerance in patients with metabolic syndrome.

[6] Axe, J. Hemp Seed Benefits and Nutrition Profile

[7] (removed – editor)

[8] Castillo, S. 2015. Pomegranate Health Benefits: The Fruit Helps Protect Against Plaque, Hunger, and Certain Cancers

[9] Kote, S., et al. 2011. Effect of Pomegranate Juice on Dental Plaque Microorganisms (Streptococci and Lactobacilli)

[10] Malik, A. et al. 2006. Prostate cancer prevention through pomegranate fruit.

[11] Axe, J. 10 Flax Seed Benefits and Nutrition Facts

[12] Mulcahy, 2011. ‘Surprising’ Result in Flaxseed-for-Hot-Flashes Study

[13] Andrews, R. All about Kidney Stones

[14] Axe, J. Apricot Seeds: Fight Cancer or Too Dangerous?

[15] Axe, J. Sesame Seeds Benefit the Heart & Lower Cholesterol

Quinoa Porridge

Quinoa Porridge

Quinoa Porridge3/4 cup of quinoa seeds (soaked overnight)

1/2 cup of coconut milk

1/2 cup of water

!/4 teaspoon of cinnamon

1 tablespoon of lakanto or any other sweetener if desired

1 tablespoon of Bestow Be Cleansed for an extra fibre boost

Soak the quinoa seeds overnight. In the morning, rinse it thoroughly and drain.

Place quinoa, Bestow Be Cleansed, coconut milk, water, lakanto and cinnamon in a saucepan and bring to a simmer over high heat. Stir well to mix all the ingredients thoroughly.

You can add more fluid to the recipe if you like your porridge thinner or it appears to be drying our during cooking.  Reduce heat to low, cover and cook for 15 mins, stirring often.

You can serve it with almond or rice milk and your Bestow Beauty Oil for a good dose of those important essential fatty acids.

Alternative ideas – A quicker alternative is using the powdered quinoa (Quinoa Cereal from Ceres) instead of the whole seeds. This doesn’t require pre-soaking and cooks in five mins.  Just remember to add 1 1/4 cups of fluid to every 1/2 cup of powder.




Healthy Benefits of Nuts

Nuts are Energy


Nuts Are Energy-Dense Foods. Nuts are rich in protein, dietary fiber, vitamins, minerals, anti-oxidants, and phytoesterols – all of which have great health benefits for the prevention of cardiac disease and diabetes type 2. A study in 2014 by Jackson and Hu actually suggest eating handful of nuts each day to replace less healthy snacks, like junkfood and sodas, because they are much healthier. [1]

Nuts have come under criticism by some because of high fat content, but research has shown that the fats they contain can be considered as “good fats” – which do not cause weight gain because their high calorie intake is easily absorbed and metabolized by the body into energy.

Note that peanuts are not “true” nuts and often considered less healthy. True nuts grow on trees whereas peanuts grow in the soil; according to Salas-Salvado (2014), tree nuts have been found to be cardioprotective – they regulate inflammation, reduce postprandial blood glucose and improve insulin resistance. [3]

  • Pistachio Pistachios have been reported to have preventative and treatment effects on diabetes, primarily because of their richness in mono and polyunsaturated fatty acids, substances which reduce blood sugar (blood glucose) levels and improve the body’s metabolism. [4] Another study revealed how pistachios were able to significantly lower LDL levels and increase functional HDL particles (a.k.a. “good cholesterol”). [5]
  • Macadamia Popularly eaten together with chocolate, macadamia nut studies have revealed its potential medicinal effect improving the lipid profile of humans. A study in 2014 was performed on rats, wherein macadamia oil was supplemented along with a high fat diet. The use of macadamia was able to reduce inflammation and adipocyte hypertrophy in obese mice. [6]
  • Cashew A recent study in the first quarter of 2015 revealed cashew nuts’ antimicrobial and cytotoxic effects through an in vitro study. Ethanol extracts from cashew leaves were used for oral care in the study and proved to be more effective than traditional mouth rinses/washes. The extract was also used on cultures of gingival and lung fibroblasts, which revealed cashew’s cytotoxic property. [7]
  • Almond According to Ruisinger, et. al. (2015), almonds are able to significantly lower low density lipoprotein (a.k.a LDL or “bad cholesterol”) and trigylcerides when added to statin therapy. Not that we are necessarily fans of statin therapy. Nonetheless, lower LDLs have been equated to improved cardiovascular health. [8]

Brazil nuts Sourced from a South American tree, Brazil nuts have potent anti-inflammatory properties, seen in a study in 2014. Single doses of Brazil nuts in varying portions were given to volunteers followed by blood samples being taken. The study showed that the nuts were able to decrease inflammatory markers, specifically IL-1, IL-6, TNF-alpha, and IFN-gamma. [9]

These different kinds of nuts have great medicinal value, which can improve a person’s health if they are included in the daily diet. Nuts that have anti-inflammatory properties can be used for a variety of diseases such as problems with the heart, lungs, and gastrointestinal systems. Those that have antimicrobial and antibacterial properties can be used to manage infections. Can you imagine all these benefits can come from a single handful of nuts?


[1] Jackson, C. & Hu, F. (2014). Long-term associations of nut consumption with body weight and obesity. Retrieved from

[2] Vaidvel, V., Kunyanga, C, and Biesalski, H. (2012). Health benefits of nut consumption with special reference to body weight

[3] Salas-Salvado, J. (2014). Tree nuts: effects on health, obesity and metabolic syndrome. Retrieved from

[4] Parham, M., et. al. (2014). Effects of pistachio nut supplementation on blood glucose in patients with type 2 diabetes: a randomized crossover trial. Retrieved from

[5] Holligan, S., et. al. (2014). A moderate-fat diet containing pistachios improves emerging markers of cardiometabolic syndrome in healthy


Mini Berry Tarts







1/2 cup of butter or *coconut oil, melted
250 grams of almond meal or ground almonds
1 tablespoon of raw honey
1 tablespoon of Bestow Be Cleansed (optional)
Coconut custard (see below)
Fruit topping
You can use any sliced fresh fruit or berries. We have used
frozen berries that have been thawed.
Makes 8 tarts.
Preheat oven to 180 degrees Celsius.
Make the coconut custard (see below)
Mix all the ingredients together, line 8 mini tart tins with
 baking paper and press a tablespoonful of the base
mixture into each one. Spread the mixture evenly around
the sides and the base.
Prick with a fork a few times and bake in the oven for
ten minutes or until golden brown.
Remove from the oven, cool completely then remove from
the tins.
Fill the cooled tart shells with coconut custard, cover with fruit,
dust with coconut flour (optional) and
sprinkle with chopped pistachios (optional).
*For a dairy free option use coconut oil.
Coconut Custard
3 eggs
300ml of coconut cream
1 teaspoon of vanilla paste or 1 vanilla pod, scraped
2 tablespoons of coconut sugar
Whisk the three eggs together in a large bowl.
In a medium saucepan and over a moderate temperature,
heat the cream, vanilla paste and coconut sugar.
Stir constantly so that the cream does not burn or boil.
When it is frothy and close to a simmer remove from
the heat.
Very slowly add the cream mixture to the eggs while constantly
whisking. When it is all combined place
back on a low heat.
Keep stirring constantly, the mixture will take about 10
minutes to thicken. It’s important that it doesn’t  boil.
 as it will then curdle. You should now have a lovely velvet
coconut, caramel custard.
For a thicker custard you can add a teaspoon of cornflour
 mixed with a little water, and heat for a few more