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Slow cooking is the key to a healthy winter + Rosemary and Thyme Chicken Stew Recipe

Written by Lee on . Posted in Autumn, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Fast Your Way to Wellness, Fasting, Gluten Free, Heal Your Gut, Heal Your Gut Powder, Organic, Seasonal, Sugar Free, Wheat Free, Winter, Yeast Free

It's time fire-up those kettles into full gear, keep the soup spoon handy and pull the fluffiest blanket out from the back of the cupboard – winter is here!

Winter is a time of hibernation, where we crave comfort foods and warming drinks. But we're usually so busy keeping warm, we tend to spend more time eating, less time cooking and even less time working out - which inevitably adds to that extra winter pudge! (Hello... Heal Your Gut powder!)

But it's important to keep in mind that winter is also one of the best times of year to stock up on those essential nutrients and eat healthy.

My winter menu generally rotates between comforting soups, spicy stews, crispy stir fries, perfect porridges and spiced teas - all of which can be packed full of nutritional whole foods. Curries and stews are perfect for packing in your veggies and protein, but the misconception is that these delicious wintery meals take a lot of time to cook.

Enter your new best friend: the slow cooker!

Basically, a slow cooker does all the hard work for you, and they're easy to clean - which I know will have most home cooks cheering! If you're time-poor in the evenings, find some slow-cooker recipes - lamb shanks, curries and stews are perfect - throw the ingredients into the cooker, and it'll be ready for you at dinner time. 

Three Supercharged Workout Meals + Pear and Walnut Oatmeal, Hemp and Tahini Bliss Balls + My Ultimate Roasted Veg Bowl

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Gluten Free, Nutrient Rich, Organic, Seasonal, Shopping List, Vegetarian, Wheat Free

This one's for all you exercise and gym lovers and likers, hikers and bikers, buffs and bunnies.

If you're planning to fit a workout into your daily schedule, nourishing your body with the right foods is essential.

It can be difficult to find a pre or post workout meal with just the right amount of nutritious ingredients to make you feel satisfied AND energized.

If you're pressed for time or honestly can't be bothered after a long day at work (it’s alright, we've all been there), having a few supercharged ingredients on hand can make a real difference to your motivation levels.

Before we begin, I’m going to have to break a bit of a myth that’s circulating about how to build or tone specific muscles in the body. There’s no miracle food that can tone your physique or build specific muscles. What I can tell you however, is that by eating supercharged foods, with an adequate amount of protein, healthy fats and unrefined carbohydrates, and a great exercise regime, you can be on your way to #breakingtheinternet with your fabulous body.

Supercharged foods are everyday super foods full of antioxidants that are easily accessible and relatively affordable. It’s all about making it easier for you to make healthier food choices so your mind and body don't fall into temptation and undo all your hard work.

That's why I’m a huge fan of bowl food. Personally, I find that eating food out of a bowl has made me more conscious and mindful of what and how much I'm eating. Plus, it’s quick and easy to make and you can come up with as many healthy combinations as possible. It's the best motivation for smashing out another set of squats! 

Usually I opt for a healthy mix of protein, vegetables and grains. It’s nutritious and a great way to exercise portion control. More importantly, the great thing about bowl food is its convenience. You can easily whip up a meal by using whatever you have sitting around in your fridge and pantry.

Did you also know that food eaten out of a bowl can trick your mind into feeling full? Studies have shown that when we're exposed to various sensory stimuli, this can impact our perception of flavour – including how full we feel after a meal.

Eating heathy meals served in bowls simply because they seem to taste better and eating smaller portions sounds like a win-win situation to me!

And now I've concocted three new reps to add to your repertoire!

Carbohydrates are a go zone when it comes to helping to build muscle, especially if we’re burning through energy while exercising. Carbohydrates help keep our energy levels steady and fuel our muscles so we can be twerking the night away.  Some of my favourite carbohydrates are brown rice, quinoa, pumpkin, sweet potato and fruit. Just be sure to stay away from refined products like pasta, pastries and white bread to keep your butt looking fab instead of drab.

If you plan to workout in the morning, the Pear and Walnut Oatmeal bowl is a great option. Pears are in season now so I've included them in this recipe but the best part is that you can swap them out for other fruits and they’ll taste just as good! 

I try to stock up on oats, nuts and seeds when I can. Sometimes I use fresh supercharged foods such as berries in my breakfast bowl but oats and nuts are a great alternative and non-perishable so you don’t have to worry about them turning to mush within a week.

Pear and Walnut Oatmeal bowl

Serves 2

Ingredients:

Method:

  • Place pear, vanilla, cinnamon, nut butter and milk into a medium saucepan and heat to medium high, cook stirring until pears are softened and milk has reduced to a thick sauce, about 10-15 mins.
  • Add oats to a small saucepan and add water and salt and bring to the boil then simmer until the water is absorbed and oats are cooked.
  • Scoop oats into a bowl, top with caramelised pears and top with walnuts and pumpkin seeds and cacao nibs

I've also included a simple bliss ball recipe, as an on the go snack so you have all your bases covered.

Hemp and Tahini Bliss Balls

Makes 10 large

Ingredients:

Method:

  • Place nuts, almond meal, hemp seeds, coconut flakes and coconut milk into food processor and mix

  • Add honey, almond nut butter and tahini and continue to mix until combined

  • Chill the dough in the freezer for 20 minutes
  • Remove the dough from the freezer and using hands, roll into balls and placeon a flat tray

  • Place extra hemp seeds in a bowl and roll balls to coat the surface

  • Refrigerate and enjoy. These can also be kept in the freezer

If you truly don’t have the time to make your own bliss balls, Sprout has quite the selection, including gluten-free, paleo or vegan-friendly options.

Now that you're finally done with the daily grind and your workout, it’s time to nourish your body with the good stuff. The urge to eat a big old bowl after a workout can be strong and why not? You deserve it. Reward yourself by eating smart and opting for the Ultimate Veg Bowl, which allows you to not only avoid undoing all your hard work but also tastes delicious at the same time!

The Ultimate Roasted Veg Bowl

Serves 2

Ingredients:

  • 2 whole eggs
  • 2 cups cooked quinoa
  • ½ butternut pumpkin cubed
  • 2 zucchini sliced lengthways and quartered
  • 4 yellow squash quartered
  • ¼ cup hemp seeds
  • 3 TBS extra extra virgin olive oil
  • ½ cauliflower chopped into florets
  • ½ tsp turmeric
  • squeeze of lemon
  • small bunch broccolini
  • ¼ cup tahini
  • 2 tbs tamari
  • ¼ cup water
  • 1 avocado quartered

Method

  • Boil eggs and set aside
  • Make quinoa and once cooked fluff with a fork and set aside
  • Place pumpkin, zucchini, squash, on a roasting tray and drizzle with 2 TBS olive oil and sea salt, sprinkle pumpkin with hemp seeds
  • Place in oven 210 degrees for 35 mins
  • Meanwhile coat cauliflower with turmeric and remaining olive oil and a squeeze of lemon and place on a smaller tray in the oven for 20-25 mins
  • Place broccolini in a tray drizzle with oil and place in oven for 15-20 mins
  • Mix tahini, tamari and lemon with water to create a pourable dressing
  • Once roasted layer all ingredients into a bowl and top with tamari and tahini dressing
  • Add avocado and egg and top with extra hemp seeds

Totally Totable Recipes for Workdays + Supercharged Bento Box and Nori Rolls Recipes

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Fast Your Way to Wellness, gut health

I know that after a busy day at work, the last thing that most people want to do is figure out what they should have for dinner, let alone lunch the next day!  Working for hours on end and trying to be healthy may seem like two things that don’t necessarily go together but I’m here to show you that healthy eating doesn’t have to be time consuming or over complicated. I’ve got some great recipes for you to take to work with you that are fast and easy to prepare.

Sometimes, the thought of picking up something on your lunch break from the local food hall or fast food chain might seem like the only available food option. However, pre-preparing healthy food for work can not only save you money, but it can also save you time in the long run so that you can sit down and enjoy your lunch that has already been made by you. 

Eating healthily and preparing meals to nourish can also help to improve your work performance, and it can be simple to prepare healthy food the night before so that you can just grab it and go in the morning. If you’re reading this and it seems to you like an impossible feat, I’m here to show you that healthy lunches can be an achievable change in your workdays and really, it all comes down to mindset. 

The number one word I’m going to use here is preparation.  Preparing food, the night before or even preparing a few meals on the weekend, can save a lot of time and unnecessary stress in the morning. I’ll often cook more for dinner and take the rest as a takeaway. For example, if I’m making a salad, I’ll take some out before serving and put it in a container, and then dress the rest. This means the next morning it will still be fresh and delicious for the day and then all it needs is a protein source like a can of tuna in olive oil which I put in my bag and I’ll take a lemon with me to work (I work from the local library) and then at lunchtime, I'll dress the salad from there.

I’d love to share with you two of my favourite "Totally Totable" recipes from my latest book Fast Your Way to Wellness.

The first is a scrumptious Bento Box and secondly my Vegie Nori Wraps which are fun to make. Not only are these meals simple to prepare and delicious, they’ll also make all your co-workers extremely jealous by how good they look! They’re easy enough to transport to work and will help keep you focused for the day ahead.

The Supercharged Bento Box is a combination of everything to satisfy you fully! There’s a section packed with protein, another filled with complex carbohydrates, the third with vibrant veggies and of course the last one has a sweet little treat. I like to keep my meals balanced and like most, love having dessert to look forward to.

Nori is the main star of my Veggie Nori Wraps. Nori is an edible seaweed that is low in calories and rich in protein, iodine and fibre, making it a perfect lunchtime mix. Nori is packed full of B vitamins, especially B12, which is hard to find in vegetarian foods. This simple seaweed is also high in minerals and amino acids to maintain health as it controls everything from the immune system to mood.

Supercharged Bento Box

421 calories per serve (1763 kJ)

Serves 1

This meal has saved me time and time again! It’s a little bit like a throw-all-the-good-contents-from-the-fridge-into-a-container and it will no doubt taste delicious kind of meal.  This is easiest to eat from a bento box or lunchbox with four separate sections. Once it’s assembled, just refrigerate it for lunch the following day. Easy!

Sesame slaw with tahini and orange dressing

  • 15 g (1/2 oz/1/4 cup) shredded green cabbage
  • 15 g (1/2 oz/1/4 cup) shredded red cabbage
  • 40 g (11/2 oz/ 1/4 cup) grated carrot
  • a few mint stalks, chopped
  • a few parsley stalks, chopped
  • 1 tablespoon finely chopped spring onion (scallion)
  • 1 tablespoon sesame seeds, toasted in a dry frying pan

DRESSING

Combine all the slaw ingredients except the sesame seeds and put in a section of the box. Combine the dressing ingredients, adding filtered water as needed, then pour over the salad. Top with the sesame seeds.

Sardines with Lemon and Pepper

  • 45 g (11/2 oz) tinned sardines
  • freshly ground black pepper, to taste
  • 1 lemon wedge

Drain the sardines and place in a section of your box. Season with pepper and add the lemon wedge.

Zesty Quinoa

  • 110 g (41/4 oz/1/2 cup) cooked quinoa (make this the night before or on the weekend and store in fridge)
  • finely grated zest of 1 lime
  • Celtic sea salt and freshly ground black pepper, to taste

Combine the quinoa and lime zest, then season with salt and pepper.

Transfer to a section of your box.

Sweet treat

Put a small handful of berries in the last section of the box for dessert.

Vegetable Nori Wraps

181 calories per serve (758 kJ)

These wraps are satisfyingly simple. Feel free to make them your own – add any additional veggies you like to the mix! Packing these nori rolls for lunch will keep your nourished and grounded when you’re on the go.

Serves 2

  • 1 tablespoon wheat-free tamari
  • 2 teaspoons rice malt (brown rice) syrup or raw honey
  • 2 nori sheets
  • 1 tablespoon nut butter (cashew nut butter works well)
  • a few handfuls of baby English spinach leaves
  • 40 g (11/2 oz/1/2 cup) shredded red cabbage
  • 1/2 large carrot, grated
  • 100 g (31/2 oz/about 1/2 large) avocado, sliced
  • small handful of coriander (cilantro), chopped

Note; You can add a protein source to this recipe too, tuna or salmon is nice!

Combine the tamari and rice malt syrup in a small bowl. Lay one of the nori sheets on a clean work surface with a long side facing you and the shiny side down, then evenly spread half the nut butter over it, leaving a 3 cm (11/4 in) border on the top side.

Spread about one-third of the tamari mixture over the nut butter. Spread a tiny bit of tamari on the top side to help the wrap stay rolled up.

Put your desired amount of spinach on top of the nut butter and tamari layers, followed by half of each of the remaining ingredients. Be sure not to pile on too much or the wrap could break when you roll it up.

Roll the nori up away from you until sealed. Cut into three. Repeat with the remaining ingredients. Wrap in plastic wrap, seal in an airtight lunchbox and refrigerate until ready to eat.

I hope you enjoy these totally totable work day recipes.  Make them and let me know what you think in the comments section below.

It only takes 15 seconds to Love Your Gut + free eBook

Written by Lee on . Posted in Blog, Heal Your Gut Powder, Heal Your Gut Powder, micro flora

Let's talk about gut health.

I receive hundreds of emails daily and numerous personal clients tell me that they're constantly confused when it comes to the health of their gut. Even though many of them are eating a healthy diet, they continue to experience serious issues with digestion, a lack of energy, debilitating brain fog and annoying skin breakouts.

Do you want to know what I tell them?

You can eat as many chia-seed puddings, green smoothies and raw spinach salads as you like. Eating healthy food doesn't always mean you're absorbing all of the beautiful nutrients from these foods. So no, eating a can of spinach won't always give you instant popping muscles like Popeye (sorry to crush any dreams!).

These foods are great for you BUT in our modern-day world, many people have problems absorbing all the possible nutrients they provide. As a result of pesticides and chemicals, our poor bodies are finding it hard to recognise, differentiate and digest the goodness that comes out of delicious produce. This is where loving your gut, through the use of my powder, kicks into play. 

How long does it take to change a tyre?

I don't know, but what I do know is that it takes only 15 seconds to love your gut!

Incorporating my Heal Your Gut powder  (soon to be renamed Love Your Gut powder) into your everyday life is the easiest and quickest way to show your gut some love.

My powder, made from the finest naturopathic-grade Diatomaceous Earth in the world, is rich in absorbable iron, silica and other essential nutrients such as magnesium and calcium. It helps to gently sweep the gut and carefully wipe it clean - like a dentist check-up for your insides (which is way nicer for you than it sounds!).  You can find out more about Diatomaceous Earth in this video here.

Heal Your Gut Powder helps you to absorb nutrients by removing built up plaque, allowing you to absorb more from your food and in turn it helps to switch on and improve your digestion.

We source our Diatomaceous Earth from the best source in the world, found in the United States, to ensure that it's the lightest and finest quality around, the Australian version just doesn't cut it when it comes to purity and quality!. 

It's so easy do take too...

All you need to do is put a tablespoon of my Heal Your Gut Powder into a glass, mix it with water and drink it down.

And because it's FREEBIE FRIDAY, I also have a whole FREE eBook available full of great gut-healing recipes with my powder to help you on your way.

See how I work my gut-healing magic below. 

So... do you have 15 seconds to spare? Show your gut some love and I want to hear your results!

Let me know, the more information the better, I've heard it all ha! 🙂

Lee xo

Immune boosting herbs and remedies for winter

Written by Lee on . Posted in Blog, Winter

Herbs are a healing gift from Mother Nature herself, beautifully wrapped and sealed with a kiss of enduring health. Often herbs can be easily lost in the background or worse still, left to go soggy in the bottom of the crisper drawer. And then it’s hello crisper bin juice ewk!

With a bit of familiarity, you can tap into the natural goodness of herbs and incorporate them easily into many of your Supercharged meals.

Today I’d love to encourage you to put down your synthetic packets of multivitamins and supplements and forage into the world of immune-boosting herbs and foods that will supercharge your immunity.

At times when your immune system is being bombarded by foreign invaders, it might need a little kick-start to conquer compounds such as infections, inflammation, bad bacteria and toxic microbes.

Once a foreign body enters your blood stream your cells can start to ring alarm bells which are heard loud and clear by the lymphatic system, a vital system which runs across our entire body and consists of tonsils, thymus gland, spleen, lymph nodes, bone marrow and lymphatic vessels.

The alarm bells can signal more and more cells from around our body to produce antibodies and transport them towards unwanted guests.

What is SIBO? FREE online summit

Written by Lee on . Posted in Blog, SIBO

There's a little known condition that's secretly affecting the daily lives of millions of people around the world! I'll give you a hint... it starts with an S and ends with an IBO.

For those of you who don't know, SIBO (small intestine bacteria overgrowth) is a condition present in over 60% of people with irritable vowel (oops) bowel syndrome 🙂

If you suffer from any of the following:

  • Bloating
  • Chronic Constipation or Diarrhoea
  • IBS

It could be SIBO!

Before the freak out begins (Hello Dr. Google Search!), I've got another solution.

My friend Shivan Sarna and her Co-host Dr. Allison Siebecker are bringing together some of the foremost experts across the globe to discuss this little known, yet potentially life altering disease.

I'm so excited to be part of the FREE SIBO SOS Summit, where leading nutritionists, international doctors and patients are going to reveal one of the most overlooked and under-diagnosed conditions on our planet.

If this is an area of interest for you, it’s going to change your mind, change your life and move you to take real action about your own health and wellbeing. Featuring over 5 full days of expert interviews, Shivan will take you deep into the causes, treatment options and expert opinions on everything from diet, to medication and information you need to know to help and encourage you to regain your health and beat SIBO (even if you didn’t know you had it!).

We're giving you access to treatments, tests, tips and breakthroughs that really work. It's perfect to help you and potentially, your patients, treat and prevent SIBO. As a special guest, I'll be speaking all about gut health and how you can simply make healthy eating delicious and I'm so excited to bring you along. 

The FREE online summit is from the 24th June-28th June.

You can sign up here!

I'll see YOU at the SIBO summit!

Lee xo

Be your own health ‘influenzer’ this winter + My bestest ever vegetable broth recipe

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Snacks, Dairy Free, Vegetarian, Wheat Free, Winter


Is it just me or does it feel like we’re never truly prepared for winter? It’s like winter arrives and we’re always so shocked that our sun-loving country has turned wintery and cold. June has barely begun but winter has well and truly arrived in Australia and it’s safe to say it's fffreeezzzing.

Apart from the nippy weather, many of us start to notice change is in the air when the local chemist has started advertising flu vaccines to prevent seasonal influenza and more throats become scratchy and noses sniffly on our morning commute.

To stay on top of things this winter and become your own health ‘influenzer’, why not look towards supercharged foods to bulletproof your immune system? Rather than relying upon regular cold and flu medication, which can weaken your immune system’s ability to respond naturally to illness, try leaning towards natural ways to boost immunity and fight of colds and flu.  

One of the first places to look when building immunity is your gut, where 70-80% of your immune tissue resides.  Because your gut is often the first entry point for pathogens, you’ll want to ensure that you have enough friendly gut flora (the good bugs that are allies for immune cells) to prevent pathogens and infections from being absorbed through the gut lining.

As well as a healthy balance of microflora, you’ll want the gut lining to be robust to assist in nutrient absorption.  The best way to ensure good gut health is to eat a diverse diet, filled with anti-inflammatory, fibre-rich, prebiotic and probiotic rich foods. Plus my Heal Your Gut powder.

This month I'd love to share some of my favourite foods that are wonderful for supercharging your winter immunity. The grocery items I’ve used are available at Sprout Market.  You can find out more about Sprout Market here

Turmeric

One of my must have natural medicine-chest items for winter immunity is turmeric.  Whenever I use turmeric, I like to think of it as nature’s golden fairy dust. It has recently gained popularity and rightly so!

Turmeric’s dazzling golden colour is derived from curcumin, a natural antioxidant that helps fight off and repair damaged cells. Turmeric is also a powerful secret weapon when it comes to good health. I love using turmeric because it’s so versatile. You can enjoy this supercharged spice in anything from drinks, bakes, smoothies, curries, stir-fries to main meals.

Turmeric not only holds an abundance of antioxidants; it also has anti-inflammatory properties. An easy way to incorporate some turmeric this winter is to add it into hot drinks. If you haven’t tried it yet, you must get into my Anti-inflammatory Toddy Drink, a wonderful warmer for boosting your immune system and best of all, it tastes super delicious! If you’re willing to give up your morning coffee, this golden goddess is a serious pick-me-up. If you’re pinched for time in the mornings, Sprout has a coconut latte version here

And you can pick up the individual ingredients for the recipe too;

During winter, the days are shorter and the nights are longer (cue guitar solo here). Cold and early nights mean we can often become more susceptible to caving into unhealthy food cravings. A fast food diet comprised of takeaway food can lead to poor digestion. This means that when food is broken down by enzymes within your stomach and pancreas, some food molecules can still remain in your small intestine.

The small intestine is the place where nutrient absorption occurs. These molecules are then able to pass through the gut wall into the bloodstream, which can result in bloating, irritation, inflammation, fatigue, aches and most importantly, low immunity to colds and flu. A good way to help maintain the integrity of the gut is to eat an easily digestible diet with non-aggravating foods that don’t damage the lining of the gut.

Gelatin is one of my winter immunity boosting ingredients and an excellent source of special proteins, which help to seal the gut wall and greatly improve the integrity of the gut lining by restoring the mucosal layer. One of gelatin’s gut healing attributes is to absorb water and retain fluid in the digestive tract, which is required to promote transportation of waste and healthy bowel movements. When you optimize your gut health, this can also help with nutrient absorption.

A simple gut healing dessert to fill up on is my Almond Milk Jelly Cup. Generic vanilla custard can have your tummy doing backflips and somersaults, because of the refined sugar and cream, so in my recipe I use powdered stevia.

Hearty Broths

Some main meals to grab hold of to boost immunity and fight off colds and flu this winter are garlic filled tummy warming broths, soups and casseroles.  These tasty recipes have become a staple in many households (mine included!) because of their numerous health boosting qualities.

At the heart of a tasty casserole is a homemade broth or stock.  Want my supercharged tip? Make lots of broth and keep leftovers in the freezer, it can supercharge any dish for that restaurant quality finish. 

Beyond adding delicious flavour and being used as the base of sauces, stocks, soups and stews, broths also act as a supercharged “tonic” and are wonderful for adding a dose of healing nutrientsperfect for empowering your health.  You’ll love my Bestest ever roasted vegetable stock recipe please try it and let me know what you think! You enjo have it as a warming drink too.

Apple Cider Vinegar is a worthwhile component to any broth recipe, known for its ability to nurture the sick and nourish the body. Fats in meat-based broths pair well with vinegar since it helps to draw out all those valuable minerals in the bones into the broth. Raw apple cider vinegar is a good choice since it’s unfiltered and unpasteurized. 

If you’re pressed for time, you can buy your own ready-made stock. Just be sure to check the ingredients list to make sure there are no hidden nasties! I’ve tried these stock mixes myself and love that they're made the traditional way, plus they’re delicious and nourishing all at once.

Pantry items to stock up on are;

Coconut is an ideal ingredient to boost the health of your digestive system. Coconut oil has wide-spreading medicinal quantities to improve immunity and it’s anti-fungal, anti-viral, anti-microbial and has anti-bacterial properties.

The transition to winter has resulted in many simple raw meals being replaced with warmer, flavorsome comfort foods. Soups can be supercharged with a range of nutritious ingredients that’ll ensure your immune system is powered up whilst you remain cozy indoors, snuggled up on the couch.

If you haven’t had a chance to try my pumpkin and coconut soup, you should! It uses coconut oil as base along with garlic and onions, both well known for their immune boosting properties, next just add some pumpkin and coconut milk, ginger, stock and nutmeg; it’ as easy as pumpkin pie!

I’m using onion in the recipe as it contains significant amounts of quercetin – responsible for the protection and healing of damaged cells, as well as garlic which acts as a natural antibiotic.  Ginger is a great immunity-boosting tool, to help to reduce fevers, soothe sore throats, and encourage coughing to loosen mucus from the chest. The chemicals, shagaols and gingerols responsible for that ginger kick when you eat it, are what help to stimulate blood circulation and open up sinuses allowing you to breathe more clearly.

Soup ingredients to add to your trolley are;

Kombucha

Fermented foods like kombucha are another beneficial way to increase your good gut bugs when your gut is healed, primed and ready. Not only is kombucha a delicious way to introduce some cultured foods into your diet, it also easily replaces any soft drinks. 

Try my Homemade kombucha recipe.  Or if you’re worried that the fermenting process is too much like a complex lab operation rather than a kitchen recipe (it’s really easy once you get into the flow of it!) and you simply don’t have the time, kombucha is offered in plenty of flavors and readily available in stores. My personal favourite is Remedy’s Ginger and Lemon.

I’d love you to try these supercharged ingredients for boosting immunity and let me know what you make with them!

Lee xo

Schedule in a Staycation + my Love Your Gut Lassi Recipe

Written by Lee on . Posted in All, Blog, gut health

Whether it’s school holidays, university break or annual leave, I think it’s safe to say we’re all dreaming about that desired mid-year break. Travelling to a tropical destination may not be in the cards for all of us this year, so why not create a holiday in your very own home instead?  You can do it on any day of the week, depending upon your schedule.

Join me on our very own: Healthy 'staycation'! You’ve earned it and I'm going to show you how to transform your house into the health retreat you’ve always desired. Get ready to roll out those yoga mats, light some candles and welcome yourself to your very own health retreat at home. Try it one day this week.  

Let's take a deep breath before we dive in, shall we?

First thing’s first, let’s establish some ground rules. Going to a health retreat takes you out of your everyday life and brings you into a state of tranquility. It's time to put the world on hold; don't worry, it'll still be there when you get back. No phones, no emails and no stress. Just for the day, and give yourself some time to re-charge.

Spice up your life with my Lemon Slice

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Snacks, Dairy Free, Dessert, gut healing, Vegetarian, Wheat Free

Image by Kate Duncan

What do you do when life gives you lemons?

Make lemon slices! 

Think back to the first lemon slice you ever bit into. Was it equally decadent yet surprisingly fresh, classically creamy yet delicately chewy and beautifully zingy yet surprisingly sweet?

The lemon slices many recall from childhood were made with a chewy biscuity base that was complemented perfectly by a smooth lemony filling that achieved mouth-watering satisfaction. But, these desserts were often made with a biscuit base, loads of sugar, flour, milk, coconut and of course, luscious lemon.

While this may be the dessert you dream of, for some it is a nightmare for the gut. Sugar, gluten and dairy are all known to irritate the lining of the gut, causing various digestive disorders and serious discomfort in some people.

But there is no need to give up on lemon slices altogether.  I'm encouraging you to throw out everything you’ve ever known and thought about lemon slices right now, because things are about to get very interesting…

I'm going to share with you my raw, sugar-free lemon slice that's bound to impress and tastes just like the real thing minus the uncomfortable bloating after eating. 

To begin, lets work from the ground up, in this case it’s all about the base. Instead of a regular lemon slice biscuit base, this supercharged slice uses a delicious mix of shredded coconut, coconut butter and creamy cashews.

You may be looking at this and thinking: what’s the difference between coconut oil and coconut butter?

Well, coconut oil has been extracted from the meat of the coconut whereas coconut butter is a spreadable paste made from coconut flesh. Coconut butter can act like a metabolism booster that can help burn calories and increase energy levels. It's high in lauric acid which can boost immunity and ward off viruses.  It’s delicious in soups, curries or sometimes, off the spoon (I won’t tell if you don’t!).

Of course, you can’t have a lemon slice without a zingy squeeze of lemon. Lemons are rich in many nutrients like immune-fighting vitamin C and blood pressure-stabilising potassium. They can also help aid digestion, balance our internal pH levels and reduce fevers. If you are looking for an excuse to eat a lemon slice, this is it! 

And now for the filling. Not only do these slices contain lovely lemons, they also contain limes. Limes have been used for centuries for their medicinal purposes. They can help aid digestive disorders, relieve constipation and get your skin nice and glowy. Combine the lemon and the lime and you've got a really good show going!

I just need to warn you, these lemon slices will give any other lemon slice you've ever had a run for it's money. They're seriously decadent, fresh and delicious.

PS: If you're a slice loving kind of person, please promise you'll check out my Salted Caramel Slice and Australian Lamingtons.

Without further adieu, the lemon slices you've all been waiting for:

Lemon Slice

Ingredients:

Method:

  • To make the base, combine cashews and shredded coconut in food processor and blend. Stir in remaining base ingredients, adding some filtered water
 if it looks too dry and won’t hold together.
  • Use your hands to mould mixture into dough, then press dough into freezer-proof tray. Place in freezer for 30 mins.
  • To make filling, combine all the ingredients in a food processor and blend until smooth.
  • Remove the base from freezer and add the filling, using the back of the spoon to smooth the top.
  • Return the slice to the fridge for 30 mins or until set. Cut into slices and serve.
  • Will keep in airtight container in fridge for up to 1 week, or 2 weeks in freezer.

Enjoy!

Lee xo 

Brussellin’ into winter with Supercharged Sprouts

Written by Lee on . Posted in Blog Dinner, Blog Lunch, Gluten Free, Nutrient Rich, Organic, Vegetarian

The other day I was standing in the middle of my local supermarket and was stuck; bewildered by all the choices I could possibly make; especially in the tea aisle; there were about thirty five different types!

Instead of diving straight into the fresh produce as I normally would, I decided to observe my fellow shoppers and see how they made what was going to be one of the toughest decisions of the day: paleo bread or white bread? Organic brown rice or regular white rice? Organic apples or non-organic apples? stevia or steeeevia 😉

I noticed that people stopped and peered at the organic food, checked the price tag, proceeded to pick their jaw up off the floor and then trundle towards the non-organic produce.

With so many available products in the supermarket, for many of us we tend to end up choosing the cheaper, mass-produced options. 

I've recently partnered with Sprout Market, a new online grocery market, and the perfect helper to make healthy living affordable and accessible for everyone; especially people who don't have natural ingredients available at their fingertips. Sprout Market is a membership-based community that is focused on sharing organic and natural products with Australians at low prices.

With that thought in mind and as I picked up my usual Brussels sprouts, a new recipe idea overcame me and I knew I had to get into the kitchen and share it with you ASAP.

Cue: my delicious Honey + hemp oven roasted sprouts with goat's cheese. 

Brussels sprouts are rich in many valuable nutrients such as fibre and calcium. They help to cleanse the body (in the nicest possible way) and are loaded with antioxidants - Say hello to glowing skin!

I've also added hemp seeds into the mix because they're nutrient-dense and add a delicious crunch.  Hemp seeds have a perfect balance of proteins, essential fats, vitamins and enzymes. Hemp provides a wide range of health benefits, including sustained energy, increased immunity, lowered cholesterol and decreased blood pressure.

And let’s not forget the delicious combination of goat’s cheese and honey, two prime ingredients that marry beautifully together. I’m practically drooling at the thought of it are you?. A sweet drizzle of honey so perfectly complements the freshness of goat's cheese. I really hope you make this one.

If you're looking for affordable ingredients such as Manuka honey, good quality hemp seeds and lots of organic spices Sprout Online Market is a great place to start. For first time orders they have a 10% off plus free shipping Supercharged Special. (Full disclosure, I am an ambassador for Sprout Market).

For less than $5 a month ($59.95 annually), you are provided with a cream of the crop selection of quality food, supplements and products from some of the best brands at up to 60% lower than their RRP. Every product is categorised and tagged, with labels like vegan, paleo, GMO-free and more, to make it easier for everyone to select and shop according to their dietary needs.

Now, everyone can gain access to organic and natural products with prices that work with their budget.

I’m also delighted to announce that Sprout is 100% green, using biodegradable materials to package your goodies and ship them out to you wherever you are in Australia.

With that said, I can think of no better way to start the ball rolling than with some brussellin’ now that we are well on our way to winter and the wind is blowing a kale outside.

Honey + hemp oven roasted sprouts with goat's cheese 

Serves: 4

Ingredients
• 400g Brussels sprouts, trimmed and halved (or whole if small)
• 4 garlic cloves halved
• 3 tablespoons olive oil
• 1 tsp cumin
• 1/2 tsp turmeric
• Sea salt and freshly ground black pepper
• 2 tbs raw honey (I used Manuka)
• 1/2 cup walnuts
• 1/2 cup goat's cheese


To serve (optional)
• Squeeze lemon
• 2 tbs Superseed sprinkle mix (I used Pimp my Salad Brand)
• 2 tbs hemp seeds

Method

Preheat the oven to 190°C and place Brussels sprouts and garlic and into a large roasting dish, sprinkle with oil, season with cumin and turmeric, salt and pepper and honey and toss to coat.
Roast for about 30 minutes, and halfway through stir then, at the 20 minute mark add the walnuts. Return to the oven until crispy and caramelised.
Remove from oven and crumble on goat's cheese.
Squeeze some lemon juice if using then sprinkle with super seed sprinkle mix and hemp seeds and serve. 

Eat Right for Your Shape. Well Hello U.S.A, I’ve Arrived!

Written by Lee on . Posted in All, Blog, Eat Right for Your Shape, gut health, Recipe Book

G'day USA friends!

Today is the the day I get to share the happy news that my cookbook, Eat Right for Your Shape, is now available in the US.

You can click here to find out where.

Eat Right for Your Shape takes a brand new look at the ancient healing system of Ayurveda, where I show you how you can apply the healing system to your everyday life through delicious recipes and inspired practices.

Originating in India, Ayurveda presents a holistic approach to wellness and living in harmony with yourself and your surroundings, through creating unity between mind, body, senses and soul. It looks at treating the individual rather than the disease or issue that they may have, to achieve good physical, mental, emotional and spiritual health.

This book is a practical guide on how to nurture yourself through balance, harmony and self- care. Eat Right for Your Shape covers eating habits, digestion, daily routines, yoga and meditation plus some of my favourite recipes!

The book starts with a questionnaire to help you establish your dosha or constitution. This helps you create a greater understanding of yourself and helps you understand what you should eat accordingly to improve your health. In this way, the book is a practical guide to eating correctly for your individual needs.

Following this is a chapter of some of my favourite basic yoga poses and breathing exercises to nurture your dosha, or shape, and to help correct doshic imbalances to create harmony, manage weight and restore health.

My book goes beyond just a tool used in the kitchen, it’s created with the sole intention to improve your everyday life. But don’t worry, that doesn’t mean I’ve skimped on the recipes! The recipes are created with simple and seasonal ingredients making them full of flavour and completely satisfying. 

The book is all about guiding principles rather than strict rules. Ayurveda isn’t a fad diet, it’s a holistic way of living. Eat Right for Your Shape will help bring your body back into balance so that you’ll become the size and shape you were always meant to be.

In other U.S News...

If you haven't heard about my other US release, my #1 Selling book, Heal Your Gut, is also available in the US! The book features 90 gut-loving recipes that aim to cleanse, restore and nourish your insides. Heal your Gut contains a four-week treatment program to improve your internal and external health.  

You can find out more about it here and order from online retailers.

Amazon

Barnes & Noble

IndieBound

Indigo 

It’s been such a fulfilling journey to bring both of these books into your hands.

I hope you'll love them and enjoy the recipes!

Lee xo

Mother’s Day Breakfast Bowl in Bed

Written by Lee on . Posted in Blog, Blog Breakfast, Uncategorized

Hey kids,

Make sure mum’s not near the computer screen; I’ve got a secret for cu!

Mums – no peeking!

Now that we’ve just got the kids here (I hope), I’ve got something special for you; something that'll make your Mother's Day a little easier. 

Are you still thinking about what to get your mum for Mother’s Day? Isn't it hard to decide where you’ll eat on the day and how to make her feel as special as she is?

Skip the long queue at the cafe and make her breakfast in bed instead!

There’s no better Mother’s Day present than having someone finally cook for you. Trust me on this one: I can totally relate. 

Breakfast in bed is a classic winner. You can let mum have a sleep in and you get to be creative in the kitchen. It's win-win! 

I’ve got the easiest recipe for you to make and I just know mum will love it.

Mother’s Day Breakfast Bowl in Bed

You can either buy her favourite store-bought granola or, if you’re feeling a little adventurous, get someone to help you make your own granola like this Cranberry and Walnut Granola. You can make some for the whole family to enjoy!

The more creative you get with her breakfast, the better. Nothing says I love you more than a pretty bowl in bed. 

So to get started, here are the ingredients you need to make mum's day special. You can print out this page and take it with you to the supermarket so you remember to get everything! 

Mother’s Day Breakfast Bowl in Bed

  • 1 cup store-bought granola of choice or my cranberry and walnut granola if you want to make your own
  • 1 cup of full fat yoghurt or coconut yoghurt if mum doesn't have dairy
  • 1/2 cup fresh or frozen berries, thawed
  •  2 tbsp coconut flakes or desiccated coconut
  • 2 tbsp pecans or almonds or any nuts mum likes

Line up the breakfast bowl on the counter.

Pour or scoop the yoghurt into your bowl.

Sprinkle the granola evenly across the bowl on top of the yoghurt. 

Scatter the berries, flaked coconut and nuts across the bowl. 

Serve without delay on a tray with a cup of tea. Get help with this if you need.

So go on, make mum’s day this Mother's Day! 

PS: Want to get your mum something a little extra special? I’m giving away the mother of all prize packs! Every single book and product of mine is up for grabs for one lucky mummy! Follow this link to find out more. 

Happy Mother's Day

Love Lee xo

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