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Rosemary and thyme chicken stew

Written by lee on . Posted in Autumn, Blog Dinner, Dairy Free, Fast Your Way to Wellness, Fasting, Nutrient Rich, Organic, Seasonal, Spring, Summer, Winter

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Winner winner chicken dinner!

Today I'm sharing one of the many fast friendly recipes from my new cook book Fast Your Way to Wellness.

Chicken is a staple in my house. I love all its parts, from the darker leg meat, a perfectly poached breast, or a slowly cooked thigh. The way it absorbs flavours and its impressive versatility means it’s always on my mind for meal ideas ranging from soups, roasts, broths and slow cooker delights.

Chicken is the most common type of poultry on the planet. It’s believed that chickens were first domesticated somewhere in India thousands of years ago, initially for cockfighting and later for meat consumption. From there, chickens spread to other parts of Asia, Africa, and Europe and eventually to the Americas; brought from Europe by the early colonists. In the U.S , we now see chicken popularized by fast food giants in the form of nuggets and fried chicken.

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One Pan Roasted Fish & Vegetables

Written by lee on . Posted in Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Heal Your Gut, intermittent fasting, Nutrient Rich, Sauces, Seasonal, Summer, Wheat Free

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There’s only one word I can use to describe this one pan meal from my brand new cook book Fast Your Way to Wellness and that is Delicious!  

I cannot tell you how many times a good old one-pan has rescued me from the potential stress of last-minute dinner guests, and tired weeknights where it would be ever-so-easy to order in.

With a kitchen filled with plenty of veg and a variety of proteins, herbs and spices, there’s always the possibility of a creative and delicious one-pan that will satisfy the belly and nourish your body.

This particular meal is of the seafood variety, so it’s perfect for warmer days, and a great way to tick off your fish quota for the week.

Interestingly, in all my years of studying, researching, reading, and searching for supercharged foods, seafood has recurred as one of the most healthful ingredients humans can fill their bodies with. Studies show that people who consume fish regularly have a lower risk of heart attacks, strokes, and death from heart disease. More studies have shown that people who serve fish up on their plate have lower rates of cognitive decline, and scientists believe that it may increase grey matter in the brain, protecting it from age related degeneration. Grey matter is the stuff that acts as the major functional tissue in your brain; containing the neurons that are responsible for storing your memories, processing information, and basically making you human!

Fish is a dream to cook with, as it provides protein in a lighter form, it digests beautifully, is versatile, and is high in one of my most highly adored nutrients for inflammatory conditions: omega 3 fatty acids.

Fish oils are one of your best whole food sources of anti-inflammatory fatty acids. There are two types of these fatty acids in fish oil; EPA and DHA. These guys are total legends, as they inhibit the signals of inflammation within the body.

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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.

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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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Turmeric Tummy Gummies

Written by lee on . Posted in Blog Dinner, Candida Friendly, Dairy Free, Dessert, Gluten Free, Heal Your Gut, Heal Your Gut Powder, Nutrient Rich, Organic, Seasonal, Thanksgiving, Wheat Free

turmeric-tummy-gummies

Happy Thanksgiving  😀 

This recipe is for especially for my American friends. It’s time to throw away those elasticated pants that are synonymous with post thanksgiving feasting, and turn your attention towards my tummy gummies to help target any lingering after-feast bloat.

Thankfully, my gut healing turmeric gummies have arrived just in time, to offer relief from festive over eating and have you and your digestive system back on track quickly.

By the way, if you're still on the hunt for a good healthy pumpkin pie recipe, you'll love this one below which is studded with raspberries with hints of vanilla and a cashew and flaxseed base.

pumpkin-pie

These delicious gummy treats can help to reduce inflammation and settle down your digestive system. They’re loaded with the queen of spices; turmeric, providing a lot more than just boosting colour and flavour; it can also aid in weight maintenance and is a powerful anti-oxidant.

Ginger and turmeric are quite closely related and, like turmeric, ginger also helps to decrease inflammation in the body and serve as a wonderful immunity booster and de-bloater. A dazzling duo, think of this combination as an inflammation-squashing addition that can be sprinkled into your many of your favourite meals and made into soothing hot drinks. Ginger can also reduce nausea, and is an appetite suppressant.

You’ll be surprised at how super quick and easy these gummies are to prepare. Black pepper is included in these gorgeous gummies since it helps to improve the amount of curcumin from the turmeric absorbed by your body (the more the merrier!), and the rice malt syrup helps to counteract the bitterness of the turmeric and the heat of the ginger. Feel free to add another sweetener of your choice like raw honey if you prefer.

Want to improve your gut health?

A gut cleanser is an excellent tool to fight bloating symptoms and feel cleansed, especially after one too many serves of thanksgiving potatoes! My Supercharged Food Heal Your Gut Powder ensures you’ll go from a full-on turkey belly to a leaned and toned tum. The mineral-rich, natural, plant-based and vegan food can be consumed in the morning with a smoothie or is great on its own with a glass of water.

If you want to recharge your gut the healthy way, why not consider my Heal Your Gut programs.

Enjoy gobbling up these healthy snacks…

turmeric-tummy-gummies
Turmeric Tummy Gummies

Makes about a dozen

Supercharged Tip: Pour the mixture into moulds for some quirky shapes!

Ingredients:

  • 1/4 cup water
  • 2 tbsp gelatin powder
  • 1 cup coconut milk
  • 1 tbsp turmeric
  • 1 tsp Heal Your Gut powder (optional)
  • 1 tsp ginger powder
  • Few cracks of black pepper
  • 3 tbsp rice malt syrup

Method: 

  1. Place water in a large bowl and sprinkle over gelatin until it starts to bloom, set aside while prepping the other ingredients
  2. Add coconut milk, turmeric, HYG powder, ginger, pepper and rice malt syrup to a pot and heat on a low heat for 5 minutes, and whisk to combine 
  3. Slowly add the coconut milk mixture to the gelatin and whisk to combine, this may take a few minutes to remove any lumps
  4. Pour through a sieve into a plastic or glass container mould and leave in the fridge for 3 hours, or until firm enough to turn out and slice into cubes
  5. Store in an air tight container in the fridge for up to a week

Lee x

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Supercharged Poke Bowl

Written by lee on . Posted in Autumn, Blog, Blog Dinner, Blog Lunch, Blog Salads, Dairy Free, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Wheat Free, Winter

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Acai bowls and Buddha bowls step aside! There’s a new nourishing bowl popping up in trendy cafes, instagram feeds and mouths throughout the world – the Poke bowl; pronounced poh-keh.

What is a poke bowl?

Poke is a Hawaiian dish which also has a heavy Japanese influence, and is characterised by the use of raw, sashimi-style fish. Poke originates in Hawaii and can be translated to mean ‘cut or slice’, referring to the way the fish is prepared.

The fish is usually marinated in a variety of fresh herbs and spices, soy sauce and sesame oil, and can be served sprinkled with fresh ginger, sesame seeds and fresh chilli.

In Hawaii poke isn't generally served on top of white rice, but there are different versions of it springing up around the world mainly atop sushi rice and brown rice.   I’ve opted for quinoa in my supercharged version of this coastal dish. Quinoa is gluten free, high in protein, high in fibre and contains magnesium, vitamin B12, iron, potassium, calcium, phorphorous, vitamin E, antioxidants and essential amino acids! I’ve also swapped out soy sauce for a healthier tamari variety.

When you’re buying the tuna, remember that fresh is best! Try and purchase a cut with minimal white lines, as this is connective tissue and can make the tuna chewy. The tuna should be firm to touch, with little to no odour and it should have a deep red/purple hue. The fish offers an array of healthy amino acids and essential omega-3 polyunsaturated fats. Modern adaptations of poke also call for salmon, crab and octopus. 

This wholesome and wholegrain dish is bursting with tangy oriental flavours and enticing aromas and can be enjoyed on a balmy summer evening or by the fireplace on a crisp winter night.

It's healthy and simple and downright supercharged!

poke-1
Recipe:


Quinoa:
2 cups quinoa, rinsed
3 cups water
Few slices of ginger (optional) 
1/4 cup chopped coriander
Optional: add some sliced ginger to the pot at the beginning to infuse throughout cooking.

To cook quinoa:
Add quinoa and water to a pot. Bring to boil and let simmer until fluffy.

Sesame macadamia coconut topping:
1/2 cup macadamias, roughly chopped
1/4 cup sesame seeds
1/4 cup coconut flakes

Roast all ingredients in a pan until fragrant and set aside.

Poke:
1/3 cup tamari
1 tsp sesame oil
1 tbsp sesame seeds
2 tbsp chopped shallots
1 clove garlic crushed
Large knob ginger grated 
Zest and juice of half a lime
1/2 - 1 long chilli 
3-4 sashimi grade tuna, cut into cubes

To make poke: 
Combine all ingredients except tuna in a bowl and stir. Add in tuna and toss to coat. Let sit in fridge for 20-30 mins to let the flavours absorb.

To assemble:
Stir coriander through quinoa before serving. Add quinoa to bowl. Add poke on top of the quinoa. Top with avocado, prepared macadamia topping and extra coriander! 

E ʻai kāua!
(Let’s eat!)

Give it a go and let me know your thoughts in the comments section below.

Lee x

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Spicy Lamb Koftas

Written by lee on . Posted in Autumn, Ayurveda, Blog, Blog Dinner, Blog Lunch, Blog Salads, Dairy Free, Dinner, Eat Right for Your Shape, Gluten Free, Healthy Meals, Kids' Recipes, Lunch, Lunch Box Ideas, lunch box ideas, Nutrient Rich, Organic, Salads, Seasonal, Spring, Summer, supercharged food, Supercharged Food Menu, Wheat Free, Winter, Yeast Free

kofta

In need of a little umph and energy?

These Spicy Lamb Koftas from my Ayurvedic bible Eat Right For Your Shape are the perfect energy building food.

Lamb's gamey taste will remind you of the strong blood building qualities of red meat which also helps you build internal heat; a serious requirement of the flighty vata, who tends to feel the cold and become destabilised physically and emotionally. Vatas out of balance caused by a lack of warmth, grounding and digestive fire will be prone to dry skin, poor circulation, muscular aches and pains and arthritis.

Koftas are such a comfort food; even their name is filled with an ultra-cosy vibe. Their hearty nature will warm up your metabolism, so you feel warm from the inside out but can be eaten any time of the year. Rosemary & cumin highlights add to the warmth and spiciness of this rustic and sturdy dish.

Where possible, it’s important to purchase organic and 100% grass fed and finished lamb, which will contain higher amounts of healthy fats including omega-3 fatty acids, bringing another level of wholesome nourishment to build energy and stamina.

Pastured meat’s EPA fatty acid components are also incredibly important for mental health, as EPA is directly linked to brain function and emotional stability.

The fat content in these lamb kofta’s will bring an increase in digestive fire, as will the inclusion of fiery spices like warming ginger and the grounding zing of fresh parsley.

Lamb's natural oily and warming qualities will make you feel capable and maybe even a little competitive. It’ll bring the bounce back to your step, and make you feel more focused and driven.

Enjoy these delightful ayurvedic kofta’s as a midweek meal that’ll be enjoyed by the whole family.

Kids will especially find them fun to eat on their little skewers, and they’re a great way to ground littlies as a trusty witching hour meal to bring them back down to earth!

For busy families, double the recipe for lunch the next day. You can even serve them minus the skewer as a great protein addition to a salad made with seasonal vegetables.

I hope you enjoy them 🙂 Let me know what you think in the comments section below.

Spicy Lamb Koftas

Serves 4 makes 8 koftas

  • 500 g (1 lb 2 oz) minced (ground) lamb
  • 1 small brown onion, chopped

  • 2 garlic cloves, crushed

  • 2.5 cm (1 inch) piece of ginger, peeled and grated

  • 1 tablespoon chopped mint

  • 1 tablespoon chopped flat-leaf (Italian) parsley

  • 1 teaspoon mild paprika

  • 1 teaspoon ground cumin

  • 1 teaspoon ground turmeric
  • 1 teaspoon ground coriander
  • Celtic sea salt, to taste

Preheat a chargrill pan or barbecue hotplate to medium.
  To make the koftas, mix all the ingredients in a bowl until well combined. Divide the mixture into eight portions and form each into a short sausage shape. Thread each onto a bamboo skewer and refrigerate for 15 minutes.

Place the skewers on the prepared pan or hotplate and cook for 10 minutes, turning halfway through.

Serve with a garden salad in warmer months or roasted vegetables in winter.

 

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My Favourite Mince and Pea Dish

Written by lee on . Posted in Autumn, Ayurveda, Blog, Blog Dinner, Blog Lunch, Dairy Free, Dinner, Eat Right for Your Shape, Healthy Meals, Lunch, Nutrient Rich, Organic, Recipe Book, Spring, Sugar Free, Summer, supercharged food, Supercharged Food Menu, Wheat Free, Winter, Yeast Free

screen-shot-2016-09-24-at-8-27-34-am

When investing into quality food; organic and free of chemicals, it can unfortunately be quite a hit on the family food budget without some wallet friendly recipes up your sleeve.

If frugality is just as important to you as nourishment, then I have the perfect recipe for you. This tasty Mince and Pea dish, also known as Keema Matar is one of my favourite budget friendly Ayurvedic recipes from my book Eat Right For Your Shape, and is ultra wholesome and balancing for finance fearing Vatas who require affordable and grounding comfort food at the end of their day.

Keema is a traditional Indian meat dish, and it’s believed that the word may have been borrowed from Greece and originally meant ‘minced meat’. Traditionally, this dish uses minced mutton (lamb or goat) with peas or potatoes. Keema can be made from almost any meat, can be cooked by stewing or frying, and can be formed into kababs. Keema is also sometimes used as a filling for samosas or naan.

If you’re a Vata, it’s no wonder you have money worries. Vata’s are governed by the flighty element of air- naturally cold, light, dry, dynamic and ever changing. Complexities and changes in financial situations will stress you out, so when it comes to your food budget, you need a stable set of money saving recipes that you can rely on week in and week out. Your thoughts and your physical body are completely interlocked, so if money is a stress for you, it will manifest also in physical ailments like poor circulation, brittle nails, frizzy hair, dark eye circles, insomnia and muscular aches and pains.

As a Vata, you’ll definitely want to choose foods that are warming, oily, heavy, sweet and salty to help ground your anxious thoughts and bring a sense of stability to your body and mind. This scrumptious Keema Matar will tick all of these boxes:

WARMING- through the use of fiery grounding spices like chilli powder and ginger, which will rev up your sluggish digestion; a link to anxiousness.

OILY- through the use of gorgeous ghee. This nourishing golden oil is slightly sweet and lubricating for your dry and cold constitution.

HEAVY- through the keema (mince); lamb or beef will provide a heavy and earthing quality, igniting a sense of groundedness and pacifying the effects of worry and stress in your life.

SWEET- through the use of gorgeous green peas. These really are the lollies of the vegetable kingdom; reducing Vata which is typically sharp and cold.

All the ingredients in this dish are also super affordable. A pack of frozen peas, even in organic form will cost around two or three dollars, and mince is one of the most affordable animal proteins you can purchase.

This is a recipe I love to batch cook and freeze in single portions for those days when you’re really not in the mood for cooking but need a quick lunch to take to work, or a speedy dinner instead of spending on takeaway.

It's a true saviour!

KEEMA MATAR (MINCE WITH PEAS)

SERVES 4

  • 2 tablespoons ghee
  • 1 large onion, finely sliced
  • 4 garlic cloves, crushed
  • 11⁄2 teaspoons finely grated ginger
  • 1 teaspoon finely grated fresh turmeric or ground turmeric
  • 1⁄2 teaspoon chilli powder
  • 2 teaspoons ground cumin
  • 1⁄2 teaspoon Himalayan salt
  • 500 g (1 lb 2 oz) minced (ground) lamb or beef
  • 200 g (7 oz/3⁄4 cup) sheep’s milk yoghurt
  • 215 g (71⁄2 oz/11⁄2 cups) frozen baby peas
  • 2 teaspoons garam masala (optional)
  • freshly cracked black pepper, to taste
  • filtered water (optional), for moistening

To serve

  • Rice of choice  large handful coriander (cilantro) leaves, almonds, roughly chopped, to serve

Heat the ghee in a wok or heavy-based frying pan over medium heat. Add the onion and cook for 3–4 minutes or until soft. Add the garlic and ginger, and cook for 2 minutes, taking care not to burn the garlic. Add the turmeric, chilli, cumin and salt, and stir for a few seconds.

Add the meat and cook, stirring frequently, until it breaks up and colours. Stir through the yoghurt and peas, then reduce the heat to low and cook, covered, for 15 minutes. Stir through the garam masala (if using) and pepper to taste. If you prefer a moist dish, add some filtered water.

Serve with pilau, sprinkled with coriander and almonds.

Happy Cooking 🙂

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

StirFryBEef

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!

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Green Bean Subji

Written by lee on . Posted in anti-inflammatory, Ayurveda, Blog, Blog Dinner, Blog Lunch, Blog Salads, Candida Friendly, Dairy Free, Dinner, Eat Right for Your Shape, Gluten Free, Nutrient Rich, Organic, Salads, Snacks, Spring, Sugar Free, Summer, supercharged food, Supercharged Food Menu, Vegetables, Vegetarian, Wheat Free, Winter

green bean subji

Whoever said that veggies are boring and time consuming deserves a rap across the pork knuckles!

I’m in total awe of the power of veg and constantly surprised by the depths to which I can go in exploring different ways to express the beauty of these gorgeous ground dwellers.

In India, and particularly the Ayurvedic realm; veggies are prized and highly emphasised, not to mention a handy frugal option with high levels of nourishment.

Today I'm sharing a special dish I discovered when I was studying in Kerala. You can read more about my Indian cooking adventures here or in my recipe book Eat Right for Your Shape.

I’m especially proud of Ayurvedic cuisine for its wholesome and innovative approach to preparing quite elaborate meals out of simplistic veg. This glorious green bean subji is a prime example.

Subji is an Indian term that literally means ‘vegetable dish’- and can be in connection with any vegetable in a variety of different cooking methods. Subji’s can be dry, wet, or in curry form.

This spectacular subji is based on the humble green bean, but is impressively dressed up with a list of medicinal and flavourful Ayurvedic ingredients like cumin, ginger, mustard seeds, shredded coconut for texture and the freshness of coriander leaves. In minutes your regular bean is transformed into an exotic, aromatic vegetarian dish that’ll really blow your hair back and widen your eyes.

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Cheaper Alternatives to Superfoods Plus Four Recipes

Written by lee on . Posted in Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Dessert, drinks, Gluten Free, Heal Your Gut, Nutrient Rich, Organic, Seasonal, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free


Superfood soup - image 1

You’ll find no shortage of celebrities endorsing various superfoods all over the world wide web and their social media accounts; which is all well and good until you get a closer look at the price of these super-expensive life enhancers!

WARNING: Beware of the following hash tags when scrolling:

#superfoods #functionalfoods 

But really, you don’t need to burn a hole in your wallet to achieve a healthy and balanced diet. Keep reading for some delicious, healthy, and very affordable alternatives to so called superfoods! I like to call them Supercharged Foods.

Many of you may be wondering, what makes a food a ‘superfood’? Well, to be honest there’s no concrete definition, however, the name ‘superfood’ is actually a marketing term, not a scientific one. A superfood is described as being any food that contains high levels of antioxidants, flavonoids, vitamins and minerals. Antioxidants are well known for their ability to strengthen the immune system, thereby warding off diseases, such as heart disease and diabetes.

The health benefits of these ‘superfoods’ are the result of studies done on specific essential nutrients, that are known to prevent disease and improve immunity, and the foods that they can be found in, in large amounts. If studies show that a specific food contains high concentrations of antioxidants, trace minerals and vitamins, such as Vitamin C, K and B, it can then be referred to as a superfood.

Each time a new study is released shedding light on the health benefits of a specific food, the media runs with this information, publishing their own news stories about these newly researched superfoods. In 2014 kale farmers struggled to keep up with the new demand for kale after several studies reported that kale contained high levels of antioxidants and other essential nutrients, leaving many supermarkets out of stock. The media has a lot of influence over consumers, and with consumers becoming increasingly aware of the benefits of eating healthy wholesome foods, it’s no surprise that supermarkets take advantage of this by drastically increasing the price of these foods!

However, some studies can be misleading, and the results reported can be misinterpreted by the media and consumers. Just because studies have reported that a specific food, such as blueberries, contain large amounts of antioxidants, it doesn’t mean that you have to start eating blueberries every day to maintain vibrant health! Superfoods aren’t the only foods that contain essential nutrients. And by eating a balanced diet that is full of variety, you can guarantee that you’re eating enough essential nutrients without even picking up a superfood. 

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