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Chia Pleasure Breakfast Pudding

Written by lee on . Posted in Blog, Blog Breakfast, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder

Screen Shot 2017-02-16 at 7.46.50 am

Picture this: it’s the first day back at work or school after a long weekend and you’ve already slept through your alarm. Twice.

You’re in a rush and wondering what you should grab for breakfast on the run? Should you just skip it altogether?

Sound familiar?

In our fast-paced world, everything is happening in a rush. We grab the first decent-looking thing from the fridge in the morning and gulp it down, we speed through our lunches while we scroll through instagram and we mindlessly watch whatever’s on TV during dinner.

For many of us, we’ve taken the pleasure out of meal times. Sadly, meals are no longer a time of talking and gathering together but rather, something that takes up time in between tasks. Meals have been replaced with mindless chomping and finger scrolling.

I want to put the pleasure back into food and that’s why I’ve created my Chia Pleasure Pudding!

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Apple Pancakes Y’all

Written by lee on . Posted in Blog, Blog Breakfast, Dairy Free, Dessert, Fasting, Gluten Free, gut healing, gut health, intermittent fasting, Kids, Lunch Box Ideas, lunch box ideas, Nutrient Rich, Organic, Seasonal, Spring, Summer, supercharged food, Vegetarian, Wheat Free, Yeast Free

appleThe humble apple is one of my greatly adored kitchen staples and today I'm sharing an apple recipe from my brand new book Fast Your Way to Wellness.

Affordable, nutritious and versatile, they’re a scrumptious fruity must-have that I love to continually replenish within my kitchen. Whether sliced thinly and thrown into salads, baked and stuffed with nuts and oats, stewed and made into apple sauce, or lovingly formed into a classic crumble, apples are the jack of all trades and a loyal friend that awaits transformation into all kinds of delectable creations.

Apples are nutritional ninjas, boasting loads of wellness boosting properties. Did you know that apples are a wonderful ingredient for regulating blood sugar? Recent studies have shown that the polyphenols contained within apples can help to prevent rollercoaster blood sugar spikes. Particular flavonoids like quercetin have the effect of inhibiting enzymes like alpha-amylase and alpha-glucosidase which normally break down carbohydrates into simple sugars. Therefore when you eat apples, your body deals with less simple sugars and releases you from spikes in blood sugar.

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Supercharged Summer Popsicles ☀️

Written by lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Lunch, Blog Snacks, Breakfast, Dairy Free, Dessert, Desserts, Gluten Free, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, Kids, Kids' Recipes, Nutrient Rich, Push Ups and Icy Poles, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

PopsiclesIn the searing heat of summer, I want my food to be refreshing, full of supercharged ingredients, and speedy to prepare. Balmy evenings and the dry warmth of the summer air begs for our energy to shift from the comforting presence of the stove and lengthy food preparation, towards simple alfresco food solutions that can be enjoyed by adults and children alike.

In the warmer parts of the year, my priorities shift away from indoor activity, to more outdoor, social engagements; morning yoga sessions and beach walks followed by throw-together breakfasts, inviting friends over for a shaded outdoor lunch of simple, seasonal ingredients, and family gatherings where common sense, last-minute entertaining or pot luck offerings are regularly required.

When enjoying the food of summer, I always tackle my food planning with a two-fold approach. Firstly, and most importantly, I focus on healing, supercharged ingredients that are full of the season’s well-curated nutrients that support immunity, energy and vitality that the summertime requires. Secondly, I love to embrace speedy simplicity by taking hold of the ritual of batch cooking, one pan options, and easy-peasy snacks and refreshments that allow less time in hands-on food prep, and more time enjoying the outdoors and the presence of those I love.

For summer breakfasts, you can’t go past a glorious granola topped with a mountain of seasonal fruits. My Cranberry and Walnut Granola is my favourite go-to. I find great contentment mixing and baking a large batch of this scrumptious stuff during a Sunday batch-cooking session. You should smell the aroma! The blissful scent of sweet cranberries and roasting nuts will fill the air of your home, comforting your mind with the assurance of nourishing breakfasts sorted for the week ahead. I love to immerse my granola in homemade almond milk topped with fresh organic farmer’s market fruits. You can’t beat passionfruit, mango or raspberries!

One pan meals minimise the need for hands on time in the kitchen, and you don’t have to miss out on flavour with a throw-together dish. My Seven Minute One Pan Salmon with Greens is one you could do blindfolded, and always delivers the light, fresh oceanic flavours of salmon, plus the anti-inflammatory benefits of this high omega 3 fish. It’s also surrounded by seasonal greens that are important for oxygenating the blood to increase energy levels for outdoor cricket or rugby and trying to keep up with chasing around my three step sons during the holidays. 

But if I were to uphold one of the greatest summer recipes that I know of, I’d have to wave my banner for these no-fail popsicles. For the amount of effort required to whip up a batch of these darlings, it never ceases to amaze me how many times they have brought a sense of delight to both adults and children on a sweltering summers day.

As guests drizzle in through the holidays, I love to have a few variations of this basic recipe stored up in my freezer to bless unexpected guests. At the point of their presentation, it’s beautiful to watch the kid come out of everyone in response to the offer.

When whipping these up, you can use the basic variation, add cacao for a cheeky chocolate flavour, or try some of these seasonal variations:

  • Blend in some mango chunks and scatter some whole macadamias into each mould
  • Drop a handful of chopped strawberries into the mix before pouring into moulds for a strawberries and cream popsicle
  • Stir the pulp of two passionfruit into the mix before pouring.
  • Blend in a handful of blueberries and the zest of one lemon.

The best thing about this recipe is that it utilises simple non-perishable food items that can be kept on hand for use at any moment. Aside from being conveniently canned, coconut milk is also highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. It’s also dairy free, so your popsicles will still impress friends or children with dairy allergies.

My Heal Your Gut powder is included in this recipe but is an optional addition. However I always love to prioritise a scoop, as it’s a simple way to cram in its remarkable gut healing benefits of improving detoxification, aiding nutrient absorption, increasing the health of hair skin and nails, and boosting hydration in the hot weather. You can read more about the benefits of the HYG powder and purchase it here.

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Popsicles

Makes 6-8 popsicles 

Ingredients:

  • 2 cans of organic coconut milk 
  • seeds of one vanilla bean (or alcohol free vanilla/ vanilla powder) 
  • 2 Tbsp HYG Powder
  • 10 drops of stevia (or to taste) 

For chocolate version add in 1 tsp of cacao powder

Method:

  1. Blend all ingredients in a blender.
  2. Pour into popsicle mould and leave in freezer for 3-4 hours. 

*These are best eaten at this time, as if left overnight or too long in the freezer, the coconut milk sometimes splits. 

Make them and let me know how you go!  Viva la holidays 🙂

Lee xo

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One-Bowl Turmeric Fudge Masterpiece!

Written by lee on . Posted in anti-inflammatory, Ayurveda, Blog, Blog Breakfast, Blog Snacks, Candida Friendly, Create, Dairy Free, Dessert, Desserts, Gluten Free, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, Nutrient Rich, Organic, Sugar Free, Vegetarian


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If you weren't aware by now, I'm happy to admit that I love love LOVE turmeric! 
 
There's a big reason this powerful spice has taken over the kitchens and menus of 2016 and will continue to do so in 2017.
 
The compound within turmeric, known as curcumin, is the main active ingredient and gives turmeric it's famous golden colour.  It's responsible for a host of anti-inflammatory properties and the ability to offer your immune system a boost. Turmeric can be extremely beneficial in weight-loss, lowering insulin resistance and activating fat-burning genes too.
 
If you're keen to add more turmeric-y goodness to your life this year,  why not try making my Turmeric Fudge, it's super fun and tasty as a quick treat.
 
Not only does using coconut oil make this recipe bond beautifully, using a healthy saturated fat in conjunction with turmeric makes it easier for your body to make the most of the benefits of this powerful golden spice. Coconut oil can also promote heart health and improve blood cholesterol, so turmeric and coconut oil truly are a match made in heaven.
 
To make this recipe even more gut-friendly, I’ve added in my Heal Your Gut powder which gently cleanses and sweeps away plaque built up in your gut over time. Since using my powder daily, I've found that I no longer experience that dreaded bloated feeling and know that my inner-microbes are in their perfect environment to flourish!  
 
If you're looking to further the process of healing your gut and restoring balance within your body, why not try out my Heal Your Gut programs here? You can choose between the four-week program course or the two-day-a-week program depending upon what works best for your lifestyle. They both provide fantastic results, you can read testimonials from our community here and you can start at anytime!
 
By the way, these delectable fudgey pieces will surprise you with how easy and quick they are to make. You just need one bowl, a baking dish and a few minutes to spare. They're a simple and delicious treat so give them a go and enjoy their benefits.
 
Turmeric Fudge naomi sherman blue rust images
Turmeric Fudge
 
Ingredients
1/2 cup tahini
1/4 cup coconut oil, melted
2 tbsp HYG Powder
2 tsp turmeric 
1 tsp ginger 
 
Method:
Stir all ingredients in a bowl, poor into a small lined baking dish, set in the fridge for an hour and cut into slices!

 

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Bonkers Banana-cado Bread

Written by lee on . Posted in Blog, Blog Breakfast, Blog Snacks, Bread, Breakfast, Breakfast, Dairy Free, Dessert, Desserts, Gluten Free, Heal Your Gut Powder, Heal Your Gut Powder, Healthy Meals, Kids, Kids' Recipes, lunch box ideas, Organic, Snacks, Sugar Free, supercharged food, Vegetarian

banana-avo-bread

Bananas and avocadoes are two foods always stocked in my fruit bowl. I honestly don’t know how I could live without these perfectly packaged portions of nourishment, in fact I'm bonkers about them.

While the spotlight is often on ambiguous superfoods found in the depths of Amazonian rainforests, I like to think that some of the simple seasonal foods we have grown up with are also brimming with supercharged goodness.  This is something that I've discovered in my own kitchen at home; everyday foods often hold some of the greatest nutritional superpowers. My mission in life is to find ways to harness the nutrient density of these ingredients; maximising their benefits through the pleasure of everyday simple and delicious recipes.

Smashed avo on toast certainly is a national favourite in Australia and also was peaking in cafes on my recent trip to New York City, and why wouldn’t it be? Creamy, green, versatile and full of nourishment ranging from an abundance of heart healthy monounsaturated fats, a big hit of fibre, vitamin K, folate, vitamin B6, potassium and vitamin C; these perfect portions of goodness can turn a piece of toast or a standard salad into a thing of gastronomical wonder.

I love a bit of smashed avo, but you don’t have to spend an arm and a leg in a hipster café to enjoy its goodness, and can quite frugally enjoy this wholesome café favourite at home. My ultimate go-to breakfast recipe is my smashed sardines with avocado on chia and flaxseed loaf which is full of anti-inflammatory fats, and wonderful for anti-ageing by supplying the skin with moisture from the inside out.

My chilled avocado soup is also an ideal way to enjoy the delight of Mexican flavours and is a brilliant recipe to share as a light meal or starter in the warmth of summer.

No salad really feels complete to me without the presence of luscious chunks of ripe green avo, and another way to celebrate this dreamy fruit is within my kale, strawberry and avocado salad; a beautiful lunch or side to grace your family table.  It's one I'll be serving at my annual orphans Christmas event at my house this year. For more Christmas recipes go here.

Now bananas are another one of those everyday foods that just don’t get old. It’s likely these yellow friends were a presence in your daily school lunchbox, and are the perfect on-the-go snack to bring energy and nourishment in an instant. But don’t let this commoner fool you. They are absolutely loaded with nutrition.

We all know they’re high in potassium which is important for relieving anxiety and stress, enhancing muscle strength, metabolism, water balance, electrolytic functions, and balancing the nervous system; but did you know that bananas are also loaded with vitamin B6, vitamin C, manganese and fibre?  They also contain several types of potent antioxidants, including dopamine and catechins, which have been linked to a reduced risk of heart disease and degenerative diseases.

I love to enjoy bananas as a quick morning snack before exercise. I never let an over-ripe banana go to waste; storing them up in my freezer as a quick way to add creaminess to breakfast smoothies. A stash of frozen bananas always means I can have a sustaining smoothie bowl on offer;  whizzing up a deliciously customised blend bejewelled with different crunchy sprinkles like cacao nibs, nuts, seeds or coconut on top.

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A Sustainable Christmas + Recipes

Written by lee on . Posted in Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Christmas, Seasonal, Shopping List

xmas

image via pinterest

Christmas is a time of joy, the sharing of generous gifts, lavish hospitality and the warmth of celebrations shared between family and friends.

The moment December hits, I feel the anticipation for Christmas rising within me, and a yearning to experience the sensations of the festive season drives me into the mode of planning meals, decking the halls and imagining all the ways that I can express the Christmas spirit through delicious foods, gifts and home adornments.

Have you ever thought, however, about the impact of Christmas on our planet? Christmas is the peak time for consumerism, and sadly many of the gifts that are shared are of the plastic and cheap variety. And purchases that emerge out of our buy-buy-buy culture don’t serve the planet from an environmental point of view.

If you’re buying clothes, some of the outlets have questionable ethical standards, and foods are purchased and consumed in large quantities, out of season, and often wasted.

This is the not so pretty side of Christmas, but how about this year we approach the silly season mindfully, consciously and with sustainability in mind? I believe we can do it!

This year, I don’t have a Christmas present list for myself, but if friends want to bestow presents, I’m letting them know that plants or herbs for my garden are always welcome. I’ve also highlighted a couple of things in the Oxfam catalogue too. By the way, if you’re on the lookout for natural gifts for a healthy lifestyle then you might like to read my Healthy Gift Giving Guide here.

I’d love to share with you a few of my top tips for approaching Christmas sustainably and ethically this year.

Make your own Christmas tree

wooden-twig-tree

You might think that sparing a live tree might be better for the environment, but fakies of the plastic varieties generally only last around six years, and you can guess where they end up….. landfill!  The best option for a sustainable Christmas tree is to put your thinking cap on and create something unique, from materials around you. Why not gather driftwood and arrange it as a tree, adorned with hanging seashells? Or pot a native Australian pine? The sky is the limit, and you can create something completely unique that will be a topic of interest for your guests. I make use of the large banksia tree in my garden and decorate it with fairy lights and second hand finds.

DIY gifts

Tamari Nibble Mix

Why not steer clear of the consumerist bandwagon and opt for gifts that are upcycled, homemade or DIY. A fun thing to do is to invite some friends around for a ‘crafternoon’, scouring pinterest for creative gift ideas. Think jars of deconstructed dry-mixes for baked goods such as brownies or cakes, with a handwritten recipe attached, or home made wall hangings, knitted or woven goods, or upcycled trash to treasure items made from op-shop finds. Steptoe and Son style :). You can also tap into the experience economy by avoiding a physical gift, rather opting for workshops, bread baking classes or cooking schools in your local area.

Meal plan sustainably

buckwheat

Avoid the supermarkets as much as possible, rather seeking to support small local businesses. Order organic meats and hams that are grass fed, free range and free of chemical nitrates. Enjoy ocean caught and local sustainable sea foods from your fishmonger. Hit up your farmers markets in the lead up to Christmas and stock up on seasonal fruits and vegetables, or visit co-ops locally to purchase organic nuts, seeds and dried foods in quantities you need. Plan your meals ahead of time. By working off a plan you can avoid food waste, and find ways to re-use the leftovers in the week after Christmas.

My blog and recipe books are full of seasonal delights that will tantalise the tastebuds this Christmas. You can read more about them here.

When it comes to menu planning here are a few ideas to mull around with in the lead up to creating your Christmas lunch or dinner...

To begin, some of my favourite starters include Pistachio Stuffed Mushrooms, Smoked Salmon and Pistachio Terrine or a classic chicken liver pate.  Red Capsicum and Hazelnut and Basil Pesto work well as beautiful dips with Lemony Herb Crackers or Cheesy Star Crackers.

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To balance out the indulgence I love to make sure my table is abundant with fresh salads full of antioxidant rich ingredients. My Kale, Strawberry, and Avocado Salad and Warm Beetroot, Carrot and Pear Salad are always crowd pleasers. 

Kale strawberry and avocado salad

For the main course, I can’t go past a classic ham, and this Gluten Free Christmas Ham with Rosemary will drop the jaws of all your guests.

When it comes to dessert, Supercharged Christmas Cake is a after dinner winner, and no Christmas table is really a Christmas table without the presence of mince pies; these Cranberry Mince Pies are to die for. xmas cake LRLast but not least, every Aussie Christmas feast must have a nanna inspired trifle, and my Layered Quinoa Trifle will satisfy your sweet tooth, even after filling yourself to the brim with feasting.

Layered Quinoa Trifle

For my absolute top picks, here are a few of the sustainable and supercharged Christmas courses that will be gracing our family table this year from my eBook The Renewable Table.

I wish you all a very Merry Christmas and happy and sustainable holiday season 🙂

And now for the recipes..

Mexican lamb shoulder with cumin, oregano and pomegranate glaze

screen-shot-2016-11-14-at-5-36-22-pmServes 8

Ingredients

  • 4 garlic cloves, chopped 

  • 2 tsp ground cinnamon 

  • 2 tsp ground cumin 

  • 1 tbsp. dried oregano 

  • 1 lemon halved and pips removed 

  • 1 tsp Celtic Sea Salt 

  • 1 tsp black pepper 

  • 2kg bone-in lamb shoulder joint 

  • 2 brown onions, cut into wedges 

  • 1 whole quorn of garlic unpeeled 

  • 1litre pomegranate juice 

  • 1 lemon juiced 

  • 3 tbsp. apple cider vinegar 

  • 2 tbsp. rice malt syrup 

  • 250g full fat natural yogurt 

  • Seeds from 1 fresh pomegranate 

  • Small handful mint leaves, chopped 


Method 


To make marinade place garlic, cinnamon, cumin, oregano, lemon and rind, salt and pepper and blend until
smooth.


Place the lamb in a large
baking dish and spoon the
mixture on top and massage
in with hands. Let marinade in
fridge for between 2 and up to
24 hours.


Heat oven to 160°C/140°C
fan/ gas 3. Place lamb into
pan and garlic and onions
surrounding the lamb, then pour
over the pomegranate juice and
lemon and apple cider vinegar.


Cover the lamb with foil
and cook for approx. 4 hrs, checking every hour and re- basting with the juice.


When ready and after four hours, remove
pan from the oven and carefully remove lamb and pour juice into a saucepan on the stove
over a medium heat. Replace lamb into baking tray and place back into the oven whilst you are making the syrup.

Add rice malt syrup and cook until bubbly and a thick syrup is formed adding more rice malt syrup if necessary. This should take about 20 minutes. Once it is ready, remove foil from lamb, pour it over the lamb and return to oven for 20 mins until the lamb becomes crispy on top.

Pistachio minted cranberry quinoa

scvegetarian quinoa saladServes 4-6

Ingredients

  • 1 zucchini (courgette), sliced
  • 1 eggplant (aubergine), cut into bite-sized pieces
  • 4 garlic cloves, whole
  • 80 ml (21/2 fl oz/1/3 cup) cold-pressed extra virgin olive oil, plus extra, for drizzling
  • Celtic sea salt
  • 270 g (91/2 oz/1 cup) cooked quinoa
  • juice of 2 lemons
  • 1 tablespoon grated lemon zest
  • 1 bunch of mint, leaves only, plus extra, to serve
  • 1 bunch of coriander (cilantro), leaves only, plus extra, to serve
  • 1 pomegranate, seeds only
  • 2 avocados, peeled, stones removed and sliced into wedges
  • 4 small spring onions (scallions), chopped 125 g (41/2 oz/1 cup) slivered almonds

Method

Preheat the oven to 200°C (400°F/Gas 6).

Place the zucchini, eggplant and garlic on a baking tray, drizzle with olive oil, sprinkle with salt and roast for about 35 minutes.

Remove from the oven and set aside to cool.

Meanwhile, place the quinoa in a bowl with the lemon juice and zest and the olive oil. Combine well.

Place in a salad bowl with all the other ingredients and serve topped with extra mint and coriander leaves.

Festive Almond, cinnamon and rhubarb cake

screen-shot-2016-11-14-at-5-24-39-pmMakes one cake

Firstly make stewed Rhubarb

Ingredients

  • 750gm rhubarb trimmed and chopped into 2-3 inch pieces
  • 75g coconut sugar or sweetener of choice
  • 1 small orange, zested and juiced 1 inch knob ginger grated 1 tsp vanilla bean powder
  • 1⁄4 cup water

Method

Place in large saucepan and place remaining ingredients over the top.

Bring to a boil and simmer gently until soft, about 10 minutes until rhubarb is cooked but still holds it shape.

Take two cups of rhubarb for Xmas recipe and set aside and place remaining rhubarb in fridge for use on Boxing Day.

Ingredients

  • 60g butter 

  • 1 tsp finely grated lemon rind 

  • 1 1⁄2 cups (300g) coconut sugar 

  • 2 eggs 

  • 2 cups almond meal 

  • 1⁄2 tsp baking powder 

  • 1 tsp bicarbonate of soda 

  • 1 tsp ground cinnamon 

  • 1⁄2 tsp grated nutmeg 

  • 1⁄4 tsp sea salt 

  • 1⁄2 cup coconut cream 

  • 2 cups cooked rhubarb 


Method 


Preheat the oven to 170°C/340°F Gas Mark 4 and grease an 18cm round cake tin.


In a bowl beat butter, rind, coconut sugar and eggs and stir in almond flour, baking powder, bicarbonate of soda, cinnamon, nutmeg, salt, and coconut milk and stir to combine.


Add rhubarb and fold in lightly.


Spoon the mixture into the prepared tin and bake for 45-55 minutes, or until the cake springs back when pressed in the centre.

Sprinkle with topping mixture.


Let cool and then turn out onto a wire rack to continue to cool. 


Lee xo

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Supercharged Sweet Potato Toast

Written by lee on . Posted in Autumn, Blog Breakfast, Blog Salads, Blog Snacks, Heal Your Gut, Nutrient Rich, Organic, Seasonal, Spring, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

img_3167

Gluten free foodies rejoice!

There’s a new trend dominating the foodie world; Be prepared to replace your bland, lacklustre, mundane breakfast toast for.... *drumroll* Supercharged Sweet Potato Toast! 

Sweet potatoes are very versatile vegetables, and it seems that their uses are infinite.  They can be added to baked goods, mashed and coupled with steamed vegetables, baked as a healthy alternative to fries.... and now they can even be used as a nutritious and delicious gluten free alternative to bread. 

Sweet potato is a complex carbohydrate, meaning that the natural sugars that give it that rich, sweet flavour will release a consistent flow of energy into the body all morning long. These inexpensive, orange hued root vegetables are high in fibre and overflowing with essential vitamins and minerals and, best of all, you won’t find that afternoon bloat after overindulging in bread. 

Despite being cooked in the toaster, the sweet potatoes maintain their soft and moist texture, and they can be toasted with their skin on or off depending upon your preference.

The topping opportunities are endless too, with both sweet and savoury options pairing nicely with these golden, guilt free and gluten-less slices of goodness!

I’ve featured some of my favourite toppings that will leave you lusting for sweet potato toast yearlong.

Supercharged Tip: try to buy a nice round sweet potato, as they’re easier to cut into ‘toast’ shapes.

Give them a whirl and let me know what to think in the comments section below.

Recipe

Method: 

  1. Slice sweet potato length ways into slices about 0.5-1cm thick (this will depend on how much knife control you have as well as the quality of your knifes!) 
  2. Put in toaster for between 2 to 4 rounds on high, making sure it doesn’t burn

Tip: use chopsticks to manoeuvre them out of the toaster if they get stuck!

img_3162

Topping #1: Cinnamon Swirl Nut Butter and Berry Chia Jam

Ingredients: 

  • 3 tbsp Nut butter of choice
  • Cinnamon
  • 1 tbsp Chia Seeds
  • 1/2 cup fresh Strawberries or raspberries
  • Squeeze of Lemon juice
  • 1 tsp Rice malt syrup or stevia or raw honey

Method:

  1. To make the jam, mash berries with a fork for a more chunky jam, or blitz quickly in a blender. Add a squeeze of lemon juice and rice malt syrup or stevia. Stir in the chia seeds and let sit for 15 minutes. 
  2. To make the nut butter, add a good pinch of cinnamon to your favourite nut butter and swirl in
  3. To assemble the toast, spread on the nut butter, drizzle with chia jam and top with fresh berries, toasted coconut and an extra sprinkle of cinnamon

img_3165

Topping #2: Hummus and Tomato Bruschetta 

Ingredients: 

  • 3 tbsp hummus 
  • 1/4 cup chopped cherry tomatoes
  • 1/4 cup chopped cucumber
  • 1/2 tbsp chopped red onion
  • Chopped coriander
  • 1 tsp olive oil 
  • squeeze of lemon juice
  • salt and pepper to taste

Method: 

  1. Toss all ingredients except for hummus in a bowl 
  2. To assemble toast, spread with hummus and top with tomato and cucumber mixture

img_3168

Topping #3: Smavo and Feta 

Ingredients: 

  • 1/2 a small avocado OR 1/4 of a large one
  • 2 tbsp good quality feta, crumbled
  • Toasted pepitas 
  • Salt and pepper
  • Squeeze of lemon juice

Method: 

  1. Smash avo with a fork into toast
  2. Top with feta, pepitas, salt, pepper and lemon juice
  3. Optional: Add a poached egg on top!

Enjoy 🙂

Lee xo

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Maca and Tahini Latte

Written by lee on . Posted in anti-inflammatory, Autumn, Blog Breakfast, Blog Snacks, Dairy Free, drinks, Nutrient Rich, Seasonal, Spring, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

maca and tahini latte
I was fiddling around in the kitchen the other day and came up with a new drink that I believe should be on everybody's lips. Move over Golden Mylk (as much as I love you)!  And make way for my Maca and Tahini Latte.

This creamy and warm concoction will support your immune system and revitalise your body, both mentally and physically. It’ll get your metabolism revving first thing in the morning, providing you with more get-up-and-go, reducing fatigue and ensuring your body is functioning at it’s best.

Today’s modern, hardworking men and women can often be seen multi-tasking in the centre of busy cities, hands clutching their morning caffeinated beverage, determined looks upon their faces. For decades caffeine has been viewed as a daily necessity to get you moving in the morning and to ‘switch on’ creativity.

But for many people, caffeine may be doing more harm than good. Overdoing caffeine can cause your blood pressure to swell, burdening your already hardworking heart!

Caffeine and other energy-enhancing supplements can also overload the endocrine system in the body. Since the endocrine system and the adrenal glands are responsible for the release of important hormones into the body, too much caffeine can result in an imbalance in hormones, such as oestrogen and testosterone. Plus I’m sure I don’t need to remind you about the relationship between hormone levels and mood swings. Eeek.

For someone aiming to maximise their gut health, caffeine can impede progress as it can cause indigestion and incontinence not ideal on a busy working day when you are trying your upmost to be fierce! Diuretics can hinder the absorption of vital nutrients by the gut and can lead to the unnecessary loss of healthy gut microbes.

What is maca powder?

Maca is grown in the Peruvian Andes and is packed with vitamins, minerals, essential amino acids and phytochemicals. It is the root of the Maca plant that is of the greatest nutritional value and it has been used by the Incas for centuries. Generally used to improve energy levels and revitalise the body it is nutrient dense and has a variety of beneficial uses. It can be ground into flour, added to smoothies and drinks and used in baking too.

What are the benefits of maca powder?

- It’s nutritious and is made up of protein, fibre, essential amino acids, vitamins A, B1, B2, B3, C and D, iron, magnesium, copper, zinc, sodium, potassium and calcium – oh my!
- Helps to increase energy levels, without causing stress to the endocrine system and key organs in the body
- helps to reduce chronic fatigue
- balances hormones in men and women, as it contains amino acids which are the building blocks for hormones.
- Peps you up! Think elevated mood and a reduction in self perceived anxiety, stress and depression.

My Maca and Tahini latte contains no caffeine, no processed sugar and no pharmaceutical energy enhancers. And this frothy brew boosts energy levels in a balanced and sustainable way, with no stress on the body. Yay for that!

Recipe

Serves 1

Ingredients

1 cup coconut milk
2 tsp maca powder
1 tsp tahini sesame paste
1 tsp vanilla
To sweeten add 1 tsp rice malt syrup to taste (optional)

Method

Place all ingredients in a small saucepan over medium heat and stir, whisking until combined and just warm then pour into a heat proof blender and blend for a few seconds until frothy. Garnish with toasted sesame seeds and a little cinnamon on top.

Enjoy!

Lee x

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Happy Feels Mocha + Banana Smoothie Bowl

Written by lee on . Posted in Autumn, Blog, Blog Breakfast, Blog Snacks, Dessert, Gluten Free, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, micro flora, microbiome, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

hyg-promo-choc-banana

Are you ready to start your morning with a grin on your face? All it takes is this one simple smoothie bowl recipe to turn the corners of your mouth into a beautiful smile.

Delectably thick and chocolaty, with fruity hums of banana and hazelnuts this is my Happy Feels Mocha + Banana Smoothie Bowl.

People will be wondering what has you so chirpy early in the day and as it’s made with coffee, raw cacao and banana, this flavoursome smoothie bowl will give you a natural hit of dopamine (the happy hormone) 😀

Besides being as ‘happy as Larry’, your ability to focus, be motivated and make considered decisions, will also increase. Think about all of the good fats and complicated carbohydrates found in banana and nuts, then times them by two and you’ll find yourself powering through your day like a Russian gymnast, with effortless backflips, half turns and triple twists.

Mentally boosting and slow energy burning, this smoothie bowl has not finished yet! Both raw cacao and bananas are a great source of antioxidants, and bananas provide 10% of your daily potassium intake and 15% of your vitamin B6.

So please don’t have naughty thoughts eating what seems to be a delicious mocha and banana custard for breakfast, soon enough the dopamine will kick in and you’ll be grinning from ear to ear.  🙂

Want to Supercharge it?

The great thing about a smoothie bowl is that you can add any type of sneaky green, and never taste the difference. Try a handful of baby spinach, kale, avocado or even frozen peas, to get a head start on your veggie intake for the day. Ps you don’t need to add the coffee if you don’t want to! 

Happy Feels Mocha + Banana Smoothie Bowl

Serves 1

Ingredients

  • 1 shot (30ml/1 fl oz) of coffee or use decaf if preferred or dandelion tea (optional)
  • 1 Tbsp chia seeds
  • 2 Tbsp raw cacao powder
  • 1 Tbsp Heal Your Gut powder (optional)
  • 35g (¼ cup) roasted and soaked hazelnuts (or any nuts of your choosing)
  • 1 frozen banana, sliced
  • 120ml (½ cup/4 fl oz) coconut milk
  • 120ml (½ cup/4 fl oz) of almond milk (or any other dairy free milk)

Method

After brewing a shot of coffee or dandelion tea, add the chia seeds to the liquid and let them sit for a few minutes. Then combine all the ingredients in a blender and blitz until there are no lumps. It can be quite a thick mixture, if your blender is struggling add extra almond milk or water in small amounts to help it along.

Poor the smoothie into a bowl and place more slices of banana and a sprinkle of mixed nuts and seeds on top. All that’s left to do is dig in!

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Strawberry Teacakes

Written by lee on . Posted in anti-inflammatory, Autumn, Blog, Blog Breakfast, Blog Snacks, Dairy Free, Dessert, Easter, Gluten Free, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, micro flora, microbiome, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Supercharged Food Menu, Vegetarian, Wheat Free, Winter, Yeast Free

It’s hard to ignore the growing size of cupcakes and muffins at cafes, bakeries and supermarkets. It seems that many of us have adopted a ‘bigger is better’ attitude towards confectionary.

These monster muffins are often crammed with white flour, refined sugars and added preservatives. Processed carbohydrates and sugars are broken down quickly by the body, causing a rise and then sudden drop in sugar and insulin levels in the blood. This ultimately results in hunger pangs not too long after eating, and a massive drop in energy levels.

Let’s not forget that your gut microbiome isn’t the biggest fan of processing large amounts of sugar, and the outcome of your over-indulgence may linger with you longer than you anticipated.

Conventional sugar-laden treats are all too readily available, making it hard to avoid temptation when you’ve decided to embark on your journey to a healed gut and a zero muffin top.

So what makes my teacakes any different?

Well, I don’t want to burst your muffin bubble, but I do think it’s safe to assume that most muffin and cake recipes out there are more than likely recipes for weight gain! Think of my scrumptious teacakes as a gluten free, fructose free, tummy-loving alternative to those syrupy, lackluster store-bought muffins and ones that are gut health friendly.

Strawberry teacakes taste like the cross between a mini muffin and a scone and the strawberries give a beautiful "jammy" natural sweetness.  And just a note, as we head into berry season, I would recommend using fresh strawberries to give the teacakes a little more moisture if you can.

As a substitute for glutinous white flour, I’ve used almond meal and buckwheat flour, which are released into the blood slowly as an energy source, preventing that sudden peak and then drop in blood glucose levels. You can mix and match whatever flours you have available in this recipe but if you're subbing with coconut flour be sure to add a little more coconut milk.

To make this recipe gut friendly, I’ve popped in my special dinosaur powder, AKA Heal Your Gut powder which gently cleanses and sweeps away plaque built up in your gut over time, resulting in reduced bloating and the perfect environment for healthy microbes to flourish.

You'll notice I've included a touch of rice malt syrup as a subtle sweetener as it doesn’t have an overwhelming sugary taste, but you can omit this altogether if you prefer or just use stevia instead.

Coupled with a warm mug of tea, my teacakes are the perfect treat when you’re entertaining guests. It's time to replace stale, greasy treats from the biscuit tin with these.  I guarantee that your friends and family won’t ever taste the difference.

Recipe
Makes 8


Ingredients 

  • 50g/ 3.5 tbsp organic butter, softened
  • 2 eggs
  • 4 tbsp rice malt syrup
  • Alcohol free vanilla 
  • 1 cup almond meal
  • 1/4 cup buckwheat flour
  • 2 TBS Heal Your Gut powder 
  • 1 tsp baking powder 
  • Pinch salt
  • 1/2 cup coconut milk (or any milk)
  • 1 cup Strawberries cut into quarters or eighths
  • 180c for 18-20 mins

 Method

  • Preheat oven to 180C 
  • Whisk softened butter and rice malt syrup in a large bowl 
  • Add eggs and vanilla and mix well
    Add to the bowl almond meal, buckwheat flour, HYG powder, salt and baking powder and stir until just combined
  • Fold in coconut milk and strawberries, reserving some for toppings
  • Spoon into muffin pan that has been greased with butter or coconut oil, or use paper muffin liners 
  • Add extra sliced strawberries on top
  • Bake for 18-20 mins
  • Serve with nut butter/ coconut cream/ yogurt and cup or peppermint tea!

Happy gut-healing!

Lee x

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Two Ayurvedic Breakfast Bowls

Written by lee on . Posted in Autumn, Blog, Blog Breakfast, Dairy Free, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

bircher-muesli

Today I'm introducing to you, two of my favourite Ayurvedic inspired breakfasts.

Mornings are our greatest opportunity to flood our bodies with nutrients, satisfy our mind and set ourselves up for a balanced day.

Studying Ayurveda in India was a wonderful opportunity for me to learn not only what to eat for internal harmony,  but also how and when. One of the key differences I discovered was that we should be leaning towards eating our heaviest meal in the middle of the day when our agni (digestive fire) is at it's peak.

Ayurveda also teaches us that breakfast is our first opportunity to bring ourselves into balance, and the foods that we choose can be targeted to bring harmony into our body which will increase our mental and physical capacity to achieve what the day requires of us.

If you're of the pitta (fire) dosha, you're likely an ambitious person who has leadership skills. You’ll have vision and drive for what you do; whether you’re a stay at home parent, focused on your career, or an enthusiastic student. However these skills have a downfall, as pitta’s fiery nature can destabilise itself when unbalanced. An unbalanced pitta may find that fiery emotions lead them to feel “burnt out” regularly.

If you’re a kapha, you're an amazing carer, and your day will lead you towards the care and nurturing of others. You love to pour into people through mentoring, teaching, words of encouragement and affirmation, and through quality time and friendship. Kaphas can also become imbalanced with signs of extreme introversion, depression, sluggishness and depression that will block your desire to help others and limits your potential to outwork your calling.

Pittas need to begin their day with soothing, cooling, sweet foods to pacify their fiery body and mind, whilst kapha’s should limit foods that are naturally oily, heavy, or foods that slow them down. You'll love my Bircher Muesli Bowl, as it's a naturally gorgeous way to start the day for pittas and kaphas, containing apples which offer sweetness for pitta and an abundance of fibre for the potentially sluggish digestion of kapha. Oats also speed up kapha’s metabolism and even ward of depression.

My Fig, Cardamom and Quinoa bowl is also a gorgeous way to set up the day for ambitious pittas, as well as vatas who are governed by the element of air, and whose days are filled with energetic and creative pursuits. Vatas make great teachers, artists and speakers. However with an imbalance they can be full of fear and anxiety which sabotages their ability to flow in creativity.

I'd love you to try this wholesome bowl which has a base of grounding quinoa, providing just the right amount of heaviness to bring vatas down to earth in the morning and to offer focus and the ability to prioritise and set goals. Warming and soothing cardamom and the sweet heaviness of almond milk are lovely pacifying ingredients for vatas delivering them straight into harmony.

Enjoy these breakfasts as wholesome and delicious bowls that will help your unique constitution to flourish and bring you a higher capacity for your day.

Fig, cardamom and quinoa bowl

Note: Pittas should use only a small quantity of salt

To balance kapha, replace the almond milk with rice milk and the figs with 1 diced peach

Serves 2

  • 100 g (3 1/2 oz/1/2 cup) quinoa, rinsed and drained
  • 185 ml (6 fl oz/3/4 cup) almond milk, plus extra to serve
  • 125 ml (4 fl oz/1/2 cup) filtered water
  • 1/2 teaspoon alcohol-free vanilla extract
  • 1/4 teaspoon Celtic sea salt
  • 1/4 teaspoon ground cardamom
  • 2–3 ripe figs, diced
  • 20 g (3/4 oz/1/3 cup) coconut flakes, toasted

Combine the quinoa, almond milk, water, vanilla, salt and cardamom in a small, heavy-based saucepan and bring to the boil over medium heat. Reduce the heat to low and simmer, covered, for 15–20 minutes or until the quinoa has absorbed the liquid.

Remove from the heat and allow to cool slightly, them fluff with a fork. Spoon into two bowls, top with figs and coconut, and serve with extra milk if desired.

Give these recipes a whirl and let me know how you go!

Happy Cooking 🙂

Lee xo

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Layered Berry and Rhubarb Breakfast Pudding

Written by lee on . Posted in Blog, Blog Breakfast, Blog Snacks, Breakfast, Breakfast, Candida Friendly, Christmas, Dairy Free, Dessert, Desserts, Desserts, Gluten Free, Nutrient Rich, Organic, Recipe Book, Seasonal, Sugar Free, supercharged food, Supercharged Food Menu, Vegetarian, Wheat Free, Yeast Free

rhubarb jar copy

Need a break from your regular granola? Why not try my Layered Berry and Rhubarb Breakfast Pudding? The rhubarb/berry mix can be pre-made the night before, so it's easy to pull together during morning rush hour.

Stewing fruit is a kitchen art that has been lost in modern times. Even the thought of the word “stewing” tends to evoke images of a housemaid hundreds of years ago, stirring a large pot slowly over a bubbling stove; something that many of us just don’t feel we have the time for in our rushed modern lifestyle.

But I think culturally it’s so interesting to see the 180 degree cultural shift towards more “artisan” ways of living and preparing food. There’s a genuine desire to get back to the way things were traditionally made and prepared through fermenting beverages such as kombucha, and making sauerkraut and sourdough from scratch. Stewing fruits is a beautiful, simple and frugal way to enjoy the mindful practice of traditional food preparation in your own home.

Stewed fruit recipes were extremely common in the past, before enhanced storage facilities and modern processing techniques. Pre the days of year-round fruit availability in supermarkets, home cooks would savour the flavours of the seasons by preserving fruit in different ways. After a seasonal haul of apricots for example, kitchen folk dried as much as they could and found other ways to plump it up throughout the winter. Fruits could also be extended in their lifespan by cooking and stewing if they were looking like they were passing their used by date.

Stewed fruit is perhaps the best way to use up all of that fruit you've hoarded on a fruit picking excursion. It’s also a great way to enjoy frozen fruit you may have stored as a result of a berry picking session or bargain bulk buy at your local farmers market.

This Layered Berry and Rhubarb Breakfast Pudding recipe is a gorgeous breakfast or dessert that can utilise seasonal berries and lovely fresh rhubarb. As a rhubarb fan I can tell you that there's nothing quite like the tangy taste and radiant rose-red colour that these divine stalks bring to a dish, especially when baked in pies and crumbles or stewed and spooned over porridges.

Stewing the rhubarb and berries slowly together releases the bright red colours; indicating high amounts of beneficial antioxidants such as heart-friendly proanthocyanidins. Enjoy these traditional stewed fruits with the coconut cream for a delightful and cosy dessert, or make extra of the stewed fruits to eat as a snack with yoghurt and toasted nuts and seeds, or if you really can't give it up just yet, spooned over your morning granola.

From my ebook The Renewable Table

Layered Rhubarb and Berry Breakfast Pudding

Serves 4

To make rhubarb:

Ingredients

  • 750 gms rhubarb trimmed and chopped into 2-3 inch pieces
  • 250 gms strawberries
  • 125 gms raspberries (reserve some for topping)
  • 100g coconut sugar or sweetener of choice
  • 1 orange, zested and juiced (reserve some zest for topping)
  • 1 inch knob ginger grated
  • 1 tsp vanilla bean powder
  • 1/4 cup water
  • 270 mls coconut cream

Method

Place rhubarb and berries in large saucepan and place coconut sugar, orange juice and zest, ginger, vanilla and water over the top.

Bring to a boil and simmer gently until soft, about 10-15 minutes until rhubarb/berry mixture is cooked but still holds it shape.

Remove from pan and place layers into a jar. Start with rhubarb mixture and then coconut cream and repeat until all ingredients are used. 

Top with extra berries, orange peel and shredded coconut.

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