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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.

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

Fast Your Way to Wellness Book + Mint and Ginger Prawns Recipe

Written by Lee on . Posted in All, Autumn, Blog, Blog Dinner, Blog Lunch, Blog Salads, Candida Friendly, Dairy Free, Gluten Free, Heal Your Gut, Healthy Home, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Supercharged Food Menu, Wheat Free, Yeast Free

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Lose weight, supercharge your energy and feel great with my brand new cookbook!

I’d love to introduce you to my latest book; one that is so close to my heart and part of my own weekly lifestyle. It’s called Fast Your Way to Wellness and it’s fast becoming my favourite book (please don’t tell the others). You can order a copy over here.

I like to think of the new book as one that can be read in conjunction with my bestseller Heal Your Gut; you can think of it as your very own all-in-one fasting resource. It’s the perfect read for everyone – from the fasting newbie to those who are committed to their own fasting regimes or even for the fasting curious.

Intermittent fasting, meaning a calorie reduction for two days a week, is scientifically proven to help you lose weight and improve your overall health. I want to show you how fasting can fit in with your lifestyle, how you can eat abundantly using real foods for fasting, and how you can enjoy your food too!  The most important thing is that you can fast on wholefoods and make it a healthy fasting day instead of reaching for low calorie junk food.

As I’m sure you’re aware by now, I’m all about good gut health! If you want to feel your best physically and emotionally (and let’s be honest – who doesn’t?) gut health is key. Eating fibre rich veggies, digestible foods and sipping on delicious drinks and smoothies are all amazing ways to keep your gut health at bay but sometimes, your digestive system also needs a bit more of a rest.  This is where intermittent fasting comes in. Intermittent fasting gives your body some time to heal, so it can carry on being supercharged and fabulous!  Dramatically reducing calories on two days per week not only kick-starts weight loss, but also rejuvenates the body’s systems, repairs cells and restores vitality.

Here are just a few facts to show you why I live by intermittent fasting:

It reduces blood pressure, reduces inflammation, increases fat burning, improves beneficial gut bacteria and normalises your hunger hormone for better appetite control.

Coming from someone who’s personally experienced autoimmune issues, I’ve seen how much I’ve benefited from intermittent fasting.

When writing Fast Your Way to Wellness, I was keen to share everything I know about fasting and health with you and, most importantly get you on your way to looking and feeling the best that you can naturally.

The book is a gentle guide to different fasting methods to suit your own plans. I share my personal tips for what I do when I get cravings, how I manage my portion sizes and what foods are best for fasting and non-fasting days. I’ve created over ninety new delicious recipes to nourish and sustain you throughout your fast days and keep you motivated.

While many ‘fasters’ often eat low-calorie junk foods or skip meals altogether, Fast Your Way to Wellness provides easy and flavourful meals that will keep you satisfied and happy.  My tasty, nutritious recipes for breakfast, lunch, dinner and portable snacks include calorie counts, and the menu plans will help get you in the swing of planning your fasting days so they sail by effortlessly. You'll reap the benefits of increased energy and vitality — the bonus will be watching those numbers on the bathroom scale go down, and stay down.

One of my favourite new recipes from the book is a Mint and Ginger Prawns with Coleslaw.  Prawns are delicious summertime food, packed with protein to fill you up. In fact, did you know they have approximately the same amount of protein as chicken or beef, yet half the calories? This means they’re ideal for a fast day!

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At only 202 calories per serve (846kJ), it just shows that fasting can be satisfying to your tummy and tastebuds.

Prawn, Mint and Ginger Prawns with Coleslaw

Serves 2

  • 1 small carrot, grated
  • 180 g (61/4 oz/1/4 small) cabbage, finely shredded
  • 180 g (61/4 oz/1/4 small) red cabbage, finely shredded
  • 2 kale leaves, stalks removed, roughly chopped or torn
  • 1 spring onion (scallion), thinly sliced
  • 1 teaspoon extra virgin olive oil
  • 150 g (51/2 oz/10 medium) peeled and deveined prawns (shrimp), tails left intact
  • mint leaves, to serve

Dressing

  • 1 teaspoon finely grated lime zest
  • 1 teaspoon lime juice
  • 1 teaspoon grated ginger
  • 1 garlic clove, crushed
  • 2 teaspoons wheat-free tamari
  • 1 teaspoon sesame oil
  • 1 tablespoon finely chopped mint

Combine all the dressing ingredients in a small jar, then seal and shake well.

Combine the carrot, cabbages, kale and spring onion in a serving bowl.

Heat the oil in a medium frying pan over medium heat. Add the prawns
and cook for 1–2 minutes on each side, until cooked through.

Put the prawns on top of the vegetables, pour over the dressing and serve topped with the mint leaves.

You can purchase the book here.

Supercharge Your Gut FREE Online Summit

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

new_imageExciting announcement!

I'm proud to announce that we're running our first ever FREE Supercharge Your Gut online summit.

We’ve brought together over thirty GUT experts from all around the world, to share with you the latest information, developments and gut health strategies for a happy and healthy gut. 

We've chosen speakers who are at the top of their game … who live and breathe everything they are teaching ..... and who will be bringing enormous amounts of value to you. 

And you should know, each of them jumped on board without hesitation, despite their busy schedules .. which speaks volumes about their passion and dedication to helping you.
 
We've pulled together a collection of incredible health practitioners including medical doctors, gastroenterologists, naturopaths, nutritionists, psychologists and natural health experts in the field of gut health. 
 
During the summit you'll be able to listen to about six interviews each day, over the five day period of the summit which runs from 12th - 16th October 2016. 
 
The summit is perfect for you if you want to learn more about the epicentre of health and how to encourage a happy and healthy gut.  You’ll learn new research and different practices so you can find out what feels right for you. You'll be able to listen to our team of experts, mix and match their philosophies and tips to suit your needs and start to live a healthier and more energised life.
 
Also included is our Supercharge Your Gut Summit e-Notebook. Download, print the book and make your own notes during the five days. Get also the full bio of our speakers and summit recipes for an even more supercharged experience.
 
Here’s some of what you will learn
  • Our expert’s top tips on how to Supercharge Your Gut
  • How the brain and the gut connect
  • The importance of a healthy microbiome
  • How your diet, intestinal health and gut bacteria can help you burn fat
  • How Ayurveda can help you with a happy and healthy gut
  • The gut and the immune system connection
  • Advanced strategies for building a healthy gut flora
  • What kinds of food and herbals to introduce for a healthy gut
  • All about different diets and discover what works for you

I hope that you can come and join us for this FREE worldwide online event.  To find out more and register click below.screen-shot-2016-09-23-at-6-59-01-amThe FREE Supercharge Your Gut summit runs for five days.  There will be six + interviews a day , plus a Summit e-Notebook.  See you online from 12th - 16th October 2016. 

 

Lee xo 

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The U.S Version of Heal Your Gut is here!

Written by Lee on . Posted in All, Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Candida Friendly, Dairy Free, Dessert, drinks, Gluten Free, Heal Your Gut, Nutrient Rich, Organic, Sauces, Seasonal, Spring, Sugar Free, Summer, Supercharged Food Menu, Vegetarian, Wheat Free

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Hello U.S and Canadian friends 🙂

I'm so happy to announce that my #1 Selling book, Heal Your Gut, is now available for pre-order in America and Canada.

The book features 90 gut-loving recipes that aim to cleanse, restore and nourish your insides.  It features a four-week treatment program and a natural cleansing regime that will have your insides happy and smiling and your energy levels though the roof!

I'll be heading to the US in October and will be doing events in New York and LA and I absolutely cannot wait to meet everyone in person so stay tuned for event times and locations.

From the bottom of my heart and my healed gut, I thank you so much for your support and hope that you'll love this book just as much as I do.

It's been such a fulfilling journey to bring this book into your hands and I’m so excited to share everything I have learnt along the way with you.

You can pre-order the Heal Your Gut book now at these retailers;

Amazon

Barnes & Noble

IndieBound

Indigo 

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Foods That Boost Happiness :)

Written by Lee on . Posted in All, Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Breakfast, Candida Friendly, Dairy Free, Dessert, Desserts, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Salads, Seasonal, Snacks, Soup, Spring, Sugar Free, Summer, Vegetables, Vegetarian, Wheat Free, Winter, Yeast Free

StirFryBEef

Want to improve your mood?  Did you know that food may be a significant piece of the puzzle?  

The science behind food's effect on mood comes down to chemical and physiological changes in our brain structure which can lead to altered behaviour. Today I'm sharing my favourite mood foods that have been proven to alter your metabolism and brain chemistry, ultimately affecting your energy level and mood.

There is so much hope for your mood in food! The science is showing that you can literally eat your way to happiness, so here are some of my top picks for foods that can boost your emotional health...

Fish oils

sardines avo

A 2012 study reveals that fish oil increases transmission of serotonin in the brain which controls emotion. Because of their ability to increase serotonin levels, fish oils are a lovely mood food to include in your diet. Sardines are my all time favourite source of omega-3 fatty acids and are an affordable and potent source of mood boosting fish oils. Try them in my smashed sardines with avocado on quinoa and flaxseed loaf for your next breakky option.

Brazil nuts

bliss balls

Did you know that brazil nuts are the richest source of the mineral selenium, which helps combat depression? Studies have shown that a small handful of brazil nuts everyday can help improve your emotional health. I like to enjoy them as an on-the-go snack, or chopped and sprinkled over yogurt with grated dark chocolate. Enjoy a hit of happiness by throwing some extra brazil nuts in these delightful Coconut and almond bliss balls.

Broccoli

Broccoli-Soup

Broccoli is a staple veg in my diet. It’s rich in B vitamin folate, which is essential for a healthy mood. Low intakes of the B vitamin folate has been linked to depression, and the great news is that Vitamin B also promotes healthy hair and skin, which boosts your self confidence as your complexion glows. I like to steam broccoli and enjoy with white fish, or in a risotto. I also adore cramming in this mood boosting green in my earthy Broccoli soup.

Ginger

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Ginger is a gorgeous warming root that has been shown to increase neurotransmitters in the brain. Neurotransmitters are chemicals used by brain cells to communicate with each other. They control your ability to focus, concentrate, remember, and regulate mood, cravings, addictions and sleep.

Ginger increases levels of these important brain chemicals, including dopamine, which is considered the “motivation molecule” that helps you get focused and be productive. It’s also in charge of your pleasure-reward system. Fresh ginger root (especially when sliced into a mug with hot water) also assists in stabilising anxiety and panic. One of my favourite ways to enjoy ginger is in my Stir fried ginger beef; a super speedy and delicious dinner mid week.

Blueberries

Kakadu plum and blueberry icecream

Blueberries can help prevent the release of cortisol, a hormone produced by the adrenal gland during stressful situations, that travels to the hippocampus (a major portion of your brain) and provides emotional responses. Berries can help control and counter the effects of this hormone’s impact on your mood.

Berries are loaded with anthocyanidins, known to boost brain function and antioxidants, which promote brain and nervous system health. Berries are also low in sugar and calories, so pile them on! Enjoy a boost of blueberries in this super antioxidant filled Blueberry and Kakadu plum ice cream which will impress your guests with its unique blend of superfood flavours.

Here's to eating your way to a happy mood!

Moroccan beef stew with spiced tahini yogurt

Written by Lee on . Posted in All, Autumn, Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Organic, Seasonal, Spring, Sugar Free, Wheat Free, Winter, Yeast Free

Moroccan Beef Stew

I've come out of hibernation to share a recipe from one of my  favourite health coaches Madeleine Shaw.  

This recipe is from her new book Ready Steady Glow which is full of show stopping recipes that are bursting with flavour and goodness.   

This gorgeous recipe not only tastes delicious but is perfect for those Autumn days when it's still warm outside but the evenings are starting to feel a little chilly on the extremities. 

Nothing quite compares to a warming stew. It’s no secret that I have an ongoing love affair with slow cooking; I just love the way this style of cooking transforms even less-popular cuts of meat into restaurant-worthy meals that continue to improve with age.

You can switch it up to and if you fancy a change, this recipe works just as well with lamb.

Designed to be shared, it serves 2–3 people

Ingredients

1 tbsp coconut oil or butter
2 red onions, finely sliced
3 tsp ground cumin
2 tsp ground coriander
2 tsp ground cinnamon
½ tsp cayenne
4 garlic cloves, crushed
½ tsp turmeric
500ml beef stock or chicken stock
400g stewing beef or lamb, cut into inch cubes
2 carrots, cut lengthways into 5cm chunks
100g green beans
grated zest of 1 lemon
50g toasted pine nuts

Spiced tahini yoghurt

3 tbsp tahini
150g Greek yogurt
juice of ½ lemon (2 tbsp)
1 garlic clove, crushed
½ tsp chilli flakes
1 tbsp chopped fresh mint leaves, plus extra for serving
salt, to taste

Method

Heat the oil or butter in a pan, add the onions and cook for 5 minutes. Add in the cumin, coriander, cinnamon, cayenne, garlic and turmeric and a few tablespoons of the stock – to prevent the spices burning. Stir well for 30 seconds until fragrant, then add in the meat and brown it for 30 seconds. Throw in the carrots and pour in the remaining stock, bring to a boil then reduce to a low simmer and cook with the lid on for 1½ hours. After this time, add in the green beans and cook for a further 10 minutes.

To make the tahini yogurt, mix the ingredients together well with a pinch of salt. Finish off the beef by sprinkling it with the lemon zest and pine nuts and serve with a dollop of tahini yogurt and some extra fresh mint leaves.

Happy Hibernating!

Lee x

 

Meet our Happy Campers

Written by Lee on . Posted in All, Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Candida Friendly, Dairy Free, Dehydrating Food, Dessert, Gluten Free, Heal Your Gut, Nutrient Rich, Organic, Sauces, Seasonal, Shopping List, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

happy customers

If you're dealing with digestive issues, feeling fatigued, or simply just don’t feel yourself at the moment, then this could be because of the health of your gut.

Poor gut health can exacerbate symptoms and be the cause of health complications, many of which aren’t as obvious as you might think. You could be suffering from skin rashes, anxiety, hormonal imbalances or poor immunity, common symptoms that you may not normally attribute to your gut.

If you feel the time is right and you're considering doing my four week Heal Your Gut Program I'd love to share with you some feedback I've received and introduce you to a few of the members of our ever-growing community.  You can find more testimonials here too. The next program starts on Monday 8th August 2016 and you can sign up here or find out more about it here.

Jules
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Jules says “Your Heal Your Gut Program is great. My whole family are now eating EVERY thing from the program!! I'm so happy my husband and I am sharing the cooking. This has become a family thing! This photo was taken at the end of the heal your gut program! I'm glowing.”

Anne

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“I am so grateful for my new lease on life after completing Phase 1 from your Heal Your Gut program. After a kidney infection 4 or 5 years ago, I took antibiotics for a year, then my muscles started aching and I was diagnosed with an autoimmune disease, tested for MS, etc. So then I was on Prednisolone for 2 1⁄2 years. My skin was bumpy and dry and I had fine lines on my face, I had migraines for the first time in my life, my hair was thinning, I definitely had a foggy brain, leg muscles ached, and I was always tired. I knew it was inflammation, but did not know how to fix it, apart from taking more anti inflammatory drugs.

My sister in law heard you on 3AW and called me, saying that my symptoms were the same as yours. My first week was pretty rough, with headaches and flu like symptoms for a week. Then exactly 7 days later I felt fantastic. Much more energy, no brain fog, and generally brighter and happier. Friends have noticed it even in my voice.

My legs are back to normal, no more pain, which is amazing. In two weeks I had lost 5 ks, and after 4 weeks I had lost 7 kilos, which was great although I hadn’t done this for weight loss. The saliva test shows I had/have Candida, so I am on a roll now and will continue with the same protocol. It was very comforting to have the recipes to follow, and be much more organized about buying supplies. My son really loved the soups, especially the cauliflower and turnip soup. And I was doing the supercharged shake for us both each morning! I feel so happy that I now know what was wrong with me and have the ability to fix it! This is life changing for me, thank you so much Lee.” Anne

Jodie

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Jodie emiled us to say “I have completed the HYG program twice now, each time with spectacular results! After suffering with thyroid & IBS issues for many years, I can now say I have gained control over those chronic symptoms that once left me debilitated & depressed – all thanks to Lee & her HYG program.

The major results for me include; dramatically increased energy levels, more sound & restful sleep & the joy of clear thinking where once there was only fog. As an unexpected bonus, I have lost around 15 kilos of unwanted weight I thought I could never shift after years of trying!  Through completing the program I now understand much more about the connection between your gut & mind & which foods work with you to soothe & heal. I know I need to take the time to give my digestive system a rest & the importance of including pre & probiotic rich foods in my eating. The recipes on the HYG program do all this & so much more to introduce you to & show you how to maintain your health through mindful eating habits. The support from Lee & the other participants is invaluable throughout & gave me the motivation & inspiration to keep at it when things got tough.

I can’t thank Lee enough for sharing her program & would highly recommend it to anyone seeking ways to improve their health & wellness.”

Belle

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Belle sent in a photo of her skin after week one “These are the changes to my chronic skin condition just 9 days after being on the program! I'm seeing such great results. Thank you.”

If you think my Heal Your Gut program could be what you're looking for then why not join me? It’s easy, uncomplicated, and life changing. You'll also become a part of the ever growing HYG community.

My positive and invigorating programme starts on Monday 8th August 2016 and I really do hope to see you there soon 🙂  Click here to register for the next round.

Lee x

The Renewable Table e-Book

Written by Lee on . Posted in All, Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Candida Friendly, Dairy Free, Dessert, Gluten Free, Healthy Home, Kids, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Supercharged Food Menu, Wheat Free, Winter, Yeast Free

The Renewable Table Cover

Welcome to my brand new eBook The Renewable Table. I’m so excited to officially launch this book today.

The Renewable Table is a "loaves and fishes" philosophy that reimagines your original meals into two, three or even four more, delicious dishes.

I’ve been working on the recipes in the book over the past twelve months and I’m happy to report from the front line that the dishes are a far cry from reusing any old leftovers that you simply re-heat and then take to work in a container, although you certainly can do that if you want to.  

In this book I share exactly how to prepare creative dishes and reimagined meals in a fraction of the time.  For many people, cooking home cooked meals that are also nutritious can be time consuming and expensive and that’s where I come in.  

I've been at my most industrious in the kitchen, creating a series of hardworking and versatile dishes or "Stepford wife" meals that’ll enable you to save time and money without compromising on taste or quality. These are my absolutely delicious and hearty marathon meals that last the distance for you and your family.

The reason I wrote the book is to provide you with the perfect solution to the common problem of time, money and inspiration, which I’ve found over the years, is often a stumbling block to healthy eating.  

I present beautiful recipes and tips that I’m hoping will become your family’s greatest kitchen collaborator and ones that will reduce your shopping bills considerably. Hallelujah I hear you cry!

rhubarb piesIndividual Rhubarb Crumbles

The recipes are not only good for you, they’re also stress free and concocted with my favourite ingredients; simplicity, taste, affordability, sustainability and will make your time in the kitchen effortless.

Through my own experience as a busy full-time working mum, in the book I share efficient and practical ways to prepare mother-ship meals that can be reclaimed and renewed to continue on for another meal or four!

The book centres around the concept of ‘continuum cooking’, which I find is the most resourceful and environmentally friendly way to cook, and I can happily report that it’s a positive response to the ever-increasing problem of food wastage.

Continuum cooking saves energy, time and money and ensures you’ll always have a hearty meal at your finger tips, freeing you up to spend more time with and on the things that you love and enjoy. The whole purpose of The Renewable Table is for me to inspire and nurse families through how to begin a Renewable Kitchen and how to create their own continuum cooking routine with pantry and cooking needs sorted.  

chicken piesGluten Free Chicken Filo Pot Pies

Throughout the book I chaperone you with tips about how to buy in bulk and provide shopping lists to have on hand for store visits.  I show you how easy it is to cook a delicious meal with just the right amount of ingredients so that there’ll be enough on hand to renew the mother-ship recipe for your next breakfast, lunch, dinner and beyond.  I also unearth vital secrets for turning that next meal into new creations with different textures and flavours, herbs and spices.

What I've sought to do throughout the book is to do all of the thinking for you, and give you ways to make meal planning and recipe creating a breeze. I’m so thrilled to have been able to pilot a money-saving program which includes some fantastic dessert recipes to please people with a sweet tooth and savoury lovers too. The renewable meals also satisfy children and their lunchboxes as well as friends or guests at your next sustainable gathering.  

Over the years, I’ve come to learn which dishes are best for continuum cooking. I call these ‘renewable meals’ because family and friends rarely believe they’ve been created from a prior meal.  

I’m giving you a few examples of some of the kinds of recipes that you’ll discover in the book. There’s a breakfast and morning tea sequence that takes you from a scrumptious Apricot and Macadamia Granola and then breakfast is repurposed into a tray of yummy Apricot Muesli Bars
for the kids and then a nutritious Breakfast Smoothie Bowl the following day.

Screen Shot 2015-08-13 at 1.02.45 pmFor chicken lovers there’s a perfect weeknight TV dinner sequence that carries onto lunch the next day and dinner the next night. You’ll begin with gluten-free Chicken Schnitzels with Parsnip Mash and crisp Garden Salad then this dish is reinvented into a wholesome Chicken, Broccoli and Mixed Leaf Salad, followed by a Chicken Schnitzel Wrap with Lemon and Parsnip Spread.

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These are the kind of recipes that will bring families joy and nourishment and ones that will become an integral part of weekly meal plans. 

I hope you‘ll love the book just as much as I do.

Click here to purchase a copy.

Lee x

Spotlight on Spinach Plus Spinach Loaf Recipe

Written by Lee on . Posted in All, Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Candida Friendly, Dairy Free, Dehydrating Food, Dessert, Gluten Free, Nutrient Rich, Organic, Sauces, Seasonal, Shopping List, Spotlight On, Spring, Sugar Free, Summer, Supercharged Food Menu, Vegetarian, Wheat Free, Winter, Yeast Free

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With the rise in popularity of “superfood” greens such as kale and collard greens, it appears that my favourite spinach has taken a backseat.

But this tasty, affordable and incredibly versatile green deserves a place as a staple item on the household-shopping list, as it remains one of the most nutritionally dense foods around.

It’s no wonder spinach was Popeye’s food of choice, with just a one cup serving providing 35% of your daily iron needs, 84% of your manganese, 65% of your Folate and a whopping 300% of your daily vitamin A requirement!

As part of the amaranth family, there are three different types of spinach generally available – savoy, smooth-leaf, and baby spinach, with the latter being the most popular. Savoy has crisp, creased curly leaves, whilst smooth-leaf (or English) spinach has flat, unwrinkled, spade-shaped leaves that are great in soups and stews. All varieties of spinach have a milder flavour and delicate texture compared to most leafy greens (such as kale), making spinach a much more child-proof vegetable, and an easy addition to any juice or smoothie.

Try to choose organic spinach leaves if you can as this leafy green is exposed to pesticides more readily than, say, a root vegetable that is more protected in the ground as it grows.

If you aren’t able to afford organic, wash your spinach with a little white or apple cider vinegar to reduce any pesticide residue.

Calorie for calorie, leafy green vegetables such as spinach provide more nutrients than any other food. This is why health professionals across the world and most dietary disciplines (vegan, paleo, holistic, mainstream) are united in their belief that they should form the bulk of your diet.

Spinach has a high water content, helping to not only keep you hydrated, but also making you feel fuller and reducing your tendency to load up on denser, nutritionally poorer choices.

Supercharged Breakfast Bars

Written by Lee on . Posted in All, Autumn, Blog Breakfast, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Supercharged Food Menu, Vegetarian, Wheat Free, Winter, Yeast Free

bbCrumbs, I know you’ll enjoy these make-ahead Supercharged Breakfast Bars if you’re stuck in a breakfast time-warp.   Or if you’re a little bit partial to the not-so-healthy big-brand energy bars with their bold health claims, well maybe then you’ll welcome them with large pincer grips.

It turns out that sadly, commercially produced health bars are home to inflammatory ingredients such as sugar, partially-hydrogenated oils, soy protein isolate and artificial colours, flavours and preservatives. And even ones touted as healthy are cereal offenders.  With that in mind, if you do partake, you may as well be eating a Tim Tam!

You don't need to buy your fuel from a petrol station.  These easy-to-make-at-home wholesome energy bars are one of most popular recipes from my recipe book Eat Yourself Beautiful.  So high in the popularity stakes, it would appear that these little tinkers have also been involved in highly competitive bake offs and come up trumps!

Not to sound too over-confident but I'm quite sure that they would pass bake-off scrutinization well ahead of any crumbling croquembouche or Victoria Sponge oozing with Raspberry Jam.

They glow in the nutrition stakes too, with respectable levels of good fats, zinc, dietary fibre and B vitamins.  Easily transported in your bag for a quick-snatch snack, eaten as a portable breakfast or popped into a lunchbox, there’s no reason to not have them on hand when you need a little somethin’ somethin’.

Nut free? Swap out nuts with seeds such as pumpkin and sunflower and add flaxseed meal in place of almond meal.

If you’re lacking in energy, my healthy breakfast bars will pep you up in no time minus the immune system overload.

Give them a go and let me know what you think in the comments section below.

PS: Have you heard about my new Heal Your Gut eBook yet? Find out more here.

Supercharged Breakfast Bars

Ingredients (makes 8)
  • Unsalted butter, or coconut oil for greasing
  • 125g almond meal
  • Pinch of Celtic sea salt
  • 1/4 tsp bicarbonate of soda (baking soda)
  • 60ml coconut oil
  • 60ml rice malt syrup, or sweetener of your choice
  • 1 tsp alcohol-free vanilla extract
  • 40g cashews, crushed
  • 160g combined flaxseeds, sunflower seeds and slivered almonds
  • 40g dried cranberries (optional) no additives
Method
  • Preheat the oven to 175°C.
  • Grease a 20 x 20 x 5 cm square ovenproof tin.
  • Mix the almond meal, salt and bicarbonate of soda together in a bowl.
  • In a separate bowl, combine the coconut oil, rice malt syrup and vanilla. Add the almond meal mixture, and mix in the nuts, seeds and cranberries, if using.
  • Wet your hands and then transfer the mixture to the tin, using your hands to press down firmly on the mixture.
  • Transfer to the oven and bake for 15 to 20 minutes.
  • Remove from the oven, transfer to a wire rack and cool before dividing into eight bars and serving.
Storage Instructions
  • These will keep in an airtight container for seven to 10 days.

Healing Chicken Broth

Written by Lee on . Posted in All, Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Organic, Sauces, Seasonal, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free

http://www.dreamstime.com/stock-photo-home-made-chicken-soup-image25485700My grandma who is just about to turn 103 is as sharp as a tack and can still sniff out a stock cube at 100 paces.  Her cooking is very traditional and one of her mainstays in the kitchen is home-made broth. 

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Many supermarket brands nowadays just don’t cut it when it comes to healthy ingredients and have limited healing prowess.  You’ll find that even though they claim to be natural on the front of the box, in reality they are watered down versions of the real thing and often produced at high temperatures which eliminates much of the goodness.  On top of that artificial colours, preservatives and MSG can be added along with sugar and high doses of salt. 

There’s no need to feel intimidated by making your own broth, although there are hundreds of variations of stock recipes, you can do it very simply and once the preparation is done and you’ve left it bubbling on a low heat until ready for use you can go about enjoying your day.  I have a lovely healing chicken broth recipe I’m going to share with you from my brand new Heal Your Gut e Book.

Soothing and immune boosting broth supports digestion by healing and sealing the digestive tract. You can consume it as a soup or soothing drink or use it in any recipe that calls for stock. 

The gelatin found in bone broth in particular is a hydrophilic colloid. It attracts and holds liquids, including digestive juices, to fully support digestion. It’s anti-inflammatory, nutrient dense and contains a rich amount of minerals in an easily absorbable format. It not only contains calcium and magnesium, but also phosphorus, silicon, sulfur and trace minerals. It even contains broken down material from cartilage and tendons such as chondroitin sulphates and glucosamine which are beneficial for arthritis and joint pain. That’s why it is so supportive for people who are suffering with auto-immune or gut issues.

Stephen Rennard, M.D agrees, in an off-beat chicken soup study conducted by the University of Nebraska Medical Center results showed that “Grandma’s Chicken Soup” as it was affectionately known, reduced inflammation in the respiratory system and improved digestion.

“When I’m gone, out of all the research I’ve done, I’ll probably be remembered most for my research on chicken soup,” Dr. Rennard said.

When making any kind of bone broth it can be easily produced from the bones of beef, lamb, poultry, or fish. Dr Rennard believes that a combination of ingredients in broth work together to have beneficial effects. 

For a nutrient boost you can add your favourite vegetables and spices to your liking such as garlic, leeks, carrots, onion, celery, sea salt, pepper, parsley, rosemary, thyme, sage, coriander, and ginger.  I like to add turmeric to my stock too. It’s good to avoid bitter vegetables when making a stock so steer clear of using bitter greens, capsicum, cabbage, kale and broccoli; although these vegetables are healthy, they do not improve the flavour.

Bones can be found at your local butcher, or meat departments of food stores and you can also use bones from roasting a chicken or use a variety of bones together. Some people roast them in the oven for 30 minutes beforehand to get a richer flavour, this is up to you.  Chicken stock can be cooked for up to 24 hours and beef can be cooked longer up to 48 hours.

The addition of apple cider vinegar helps to draw valuable minerals from the bones to boost your bone broth and fast track gut healing.

Supercharged Tip

Homemade Broth can be used as the liquid in making soups, stews, gravies, sauces, and reductions. It can also be used to sauté or roast vegetables or you can enjoy it straight from the bowl!

The best way to store it is in sealed glass jars in fridge, ensuring it cools down sufficiently before you place it in the jars.  You can also store it in the freezer or ice cube trays. Recipes that call for a cup of stock would need about 8 cubes.

Healing Chicken Broth

Ingredients

  • 1 whole chicken
  • 2 chicken feet for extra gelatin (optional)
  • 2 litres of filtered water
  • 2 TBS freshly squeezed lemon juice
  • 2 TBS apple cider vinegar
  • 1 large onion chopped
  • 3 celery sticks chopped
  • 1 bunch parsley
  • 2 cloves garlic
  • Sea salt and pepper to taste

Method

  • Place chicken and chicken feet in a large stainless steel pot with water, apple cider vinegar, lemon juice and all vegetables
  • Bring to the boil, and remove foam that rises to the top.
  • Reduce heat to the lowest setting and cover and simmer
  • After two hours remove chicken meat from bones and set aside
  • Return bones to pot and simmer for a further 10 hours or up to 24 hours
  • Ten minutes before cooking time has finished add parsley and garlic to increase minerals and anti-fungal properties
  • Remove bones with a slotted spoon and strain the stock into a large bowl and refrigerate until fat rises to the top and congeals
  • Skim off fat (optional) and place stock in a jar or covered container in your refrigerator or use the storage instructions above

You’ll find more information about the book here Heal Your Gut e Book.

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