Instagram200    

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

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

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

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

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

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

Enter your new best friend: the slow cooker!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Pear and Walnut Oatmeal bowl

Serves 2

Ingredients:

Method:

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

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

Hemp and Tahini Bliss Balls

Makes 10 large

Ingredients:

Method:

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

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

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

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

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

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

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

The Ultimate Roasted Veg Bowl

Serves 2

Ingredients:

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

Method

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

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

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

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

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

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

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

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

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

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

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

Supercharged Bento Box

421 calories per serve (1763 kJ)

Serves 1

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

Sesame slaw with tahini and orange dressing

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

DRESSING

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

Sardines with Lemon and Pepper

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

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

Zesty Quinoa

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

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

Transfer to a section of your box.

Sweet treat

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

Vegetable Nori Wraps

181 calories per serve (758 kJ)

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

Serves 2

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

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

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

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

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

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

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

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

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


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

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

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

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

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

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

Turmeric

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

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

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

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

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

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

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

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

Hearty Broths

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

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

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

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

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

Pantry items to stock up on are;

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

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

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

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

Soup ingredients to add to your trolley are;

Kombucha

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

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

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

Lee xo

Brussellin’ into winter with Supercharged Sprouts

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Honey + hemp oven roasted sprouts with goat's cheese 

Serves: 4

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


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

Method

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

Baked Fish with Flaxseed Crust

Written by Lee on . Posted in Autumn, Ayurveda, Blog, Blog Dinner, Blog Lunch, Dairy Free, Eat Right for Your Shape, Sauces, Seasonal, Spring, Sugar Free, supercharged food, Wheat Free, Yeast Free

fish

Fish is one of the most beautiful proteins, and I'm always looking for interesting and flavourful ways to enjoy a simple piece of fish. Whether it’s steamed, sautéed, fried or baked in the oven, there's just so much you can do with fish; and taking on the wisdom and culinary genius of Ayurveda means that you can take hold of an impressive pallet of healthful, balancing ingredients that will not only bring fish to life flavour-wise, but will target your unique dosha in order to bring healing and balance to your entire wellbeing.

This Baked Fish with Flaxseed Crust is one of the most beautiful dinner recipes in my book Eat Right For Your Shape. You only need a handful of ingredients, but do make sure you source them well, especially the fish! Head to a good local fishmonger who sells it fresh, as an un-fresh fish can take a potentially beautiful food experience into something disappointing, if not horrible!

The recipe is beautiful for pacifying Vata (Air) and Kapha (Earth) doshas. In balance, airy Vatas’ are full of creativity and flexibility, however a diet too high in cold foods or absent of oils and healthy fats can bring imbalance to Vata’s leading to dry skin and hair, constipation, digestive problems, malabsorption, fear and anxiety. This warming fish meal with heating and grounding ingredients like black pepper and ginger will bring Vata’s back down to earth and also provide some lubrication and digestive support through the use of ghee.

Kapha’s are super nurturing peace makers in balance, but can be cold, heavy and static when eating a diet that is too high in dairy and heavy proteins, making fish an excellent choice.

Kaphas need light, warm and spicy foods to uplift and generate more digestive fire without weighing them down. This Crusted Fish really ticks all the boxes as its light protein and the use of warming spices like pepper, ginger balanced with the light mint and coriander chutney means that they will be pacified against the tendency towards weighty conditions like depressed mood, sluggishness in digestion and weight gain.

I love this recipe because you can turn a plain fish fillet into a crispy yet moist and flavourful delight covered in a special crunchy flaxseed crust that you mightn’t see every day. Flaxseeds are also an excellent source of omega-3 fatty acids that will help to lubricate Vatas’ dry intestinal tract.

Baked Fish with Flaxseed Crust

Serves 4

Turn a simple fish fillet into a crispy yet moist and flavourful delight covered with a special crunchy flaxseed crust. Flaxseeds are an excellent source of omega-3 fa􏰅tty acids and will help to lubricate vatas’ dry intestinal tract.

  • 4 rainbow trout fillets, bones removed
  • 2 tablespoons ghee, melted
  • 50 g (13⁄4 oz/1⁄2 cup) flaxseed meal
  • 1 teaspoon dried rosemary
  • 1⁄2 teaspoon Celtic sea salt
  • freshly cracked black pepper, to taste
  • Serve with brown rice and Coriander and mint chutney 
  • lime halves, to serve

Preheat the oven to 175°C (345°F) and line a baking tray with baking paper.

Place the fish skin side down on the prepared baking tray and brush with the ghee. Combine the flaxseed meal, rosemary, salt and pepper in a small bowl, then spoon the mixture over the fish and press it down gently.

Bake for 25–30 minutes or until the crust is golden brown.

Serve on brown rice with coriander and mint chutney on top and lime halves on the side.

Coriander and Mint Chutney

Serves 3-4

  • 65 g (21⁄4 oz) mint
  • 80 g (23⁄4 oz) coriander (cilantro) leaves
  • 1 green chilli, seeded
  • 2 garlic cloves
  • 2 tablespoons lime juice
  • 1 tablespoon tamarind paste
  • 1⁄2 teaspoon cumin seeds
  • 6 drops liquid stevia
  • pinch of Celtic sea salt

Combine all the ingredients in a blender until smooth.
The chutney will keep in an airtight container in the fridge for 2 days.

6 Reasons I Love Sardines + Sardine Mash Pot Recipe

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Digestion, Dinner, gut health, Heal Your Gut, healthy gut. digestive health, Learn, Lunch, Nutrient Rich, Recipe Book, Sugar Free, Super Foods, supercharged food, Supercharged Food Menu

sardine mash pot

Why on earth should I eat sardines? Now before you turn your nose up on these commonly rejected tinned swimmers, you may be surprised by the answer. In fact there is not just one answer to this question. There are several reasons why a good old can of sardines should make an honoured appearance in your pantry.

Sardines might not immediately seem like the most joyous of foods, but they’re so insanely beneficial you’ll be sure to fall in love with them. They’re rich in omega-3 fatty acids and energy-boosting vitamin B12, as well as minerals such as calcium, iron, magnesium, potassium and zinc. This mash is an inexpensive and nutrient-dense meal for when you feel like a boost.

Here are the top six reasons why I love sardines, and why they're one of my favourite supercharged foods for good health.

1. A superior source of omega 3’s

Everyone needs more omega-3 fatty acids in their diets due to the use of processed vegetable oils in foods, and feeding livestock on corn and grains, rather than green pastures. Sardines are a wonderful source of high-quality omega-3 fatty acids. Research is showing that omega-3 fatty acids, particularly EPA may help to support the tolerance of probiotic strains within your gut microbiome; making sardines an excellent gut health superfood.

2. No worries about mercury

The small size of the sardine means that it has less opportunity to pick up and accumulate mercury. The skinless and boneless sardines are even lower in mercury, with up to 50% less mercury than regular sardines because the mercury is stored in the sardine’s spinal cord. Many people say they also taste better. Larger fish, even salmon contain significant more concentrations of mercury than the tiny sardine.

3. High in vitamin B12

A Vitamin B12 deficiency, even a mild one, can cause symptoms including nerve damage, poor mental function, problems with oxygen uptake into cells, and depleted energy. One can of sardines provides a whopping 338% of your daily Vitamin B12 needs!

4. Anti-inflammatory

The numerous benefits of omega-3 fatty acids are related to their ability to act as an anti-inflammatory, making them a super effective treatment and prevention of hundreds of medical conditions. Omega-3 rich sardines have a remarkable ability to help defend against mood disorders like depression and anxiety, ADHD, arthritis, infertility, heart disease and inflammatory gut conditions like ulcerative colitis and Crohn’s disease.

Sautéed Scallops with Mushrooms and Spinach

Written by Lee on . Posted in Blog Dinner, Blog Lunch, Dairy Free, Dinner, Fast Your Way to Wellness, Fasting, Heal Your Gut, Lunch, Organic, Recipe Book, Seasonal, Supercharged Food Menu

sauteed scallops picture

For many people, seafood is a restaurant food. Few people know how to prepare it at home, hands up if thats you! As for me, I used to be one of them. But I promise you- with an open mind, you too can create restaurant quality seafood meals in the comfort of your own home. It won’t cost you an arm and a leg, and if you have a good connection to your local fish monger, you can capitalize on the freshest ocean catch available.

You really can’t beat the light oceanic flavours of top quality, fresh seafood. The warmer weather beckons for feasts of seafood with friends and family.  It’s also a guilt free celebratory food- it’s seriously nutrient dense, and the perfect light meal option during periods of intermittent fasting. This gorgeous and light recipe is from my new book Fast Your Way to Wellness.

Seafood is the ultimate health food.  Dr Weston A Price, a dentist and researcher who travelled the globe studying traditional and native diets in the 1930’s and 40’s,  discovered that those who ate seafood had thriving health and wellbeing; thicker bones and better skeletal structure than traditional groups who just ate red meat.

It’s hardly surprising that seafood is one of my top supercharged ingredients. There are plenty of studies that link fish consumption, particularly oily fish to a reduction in cardiovascular disease. Foods from the ocean are wonderful sources of macro and trace minerals, and especially high in fat soluble vitamins A & D.

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

onepan-bake_smlrgb

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.

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

fast-your-way-to-wellness-cvr-lowres

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!

mint-and-ginger-prawns_sml

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.

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.

Processed with VSCO with f2 preset

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

Christmas Tree Fudge Brownies 🎄

Written by Lee on . Posted in Blog, Blog Lunch, Blog Snacks, Christmas, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

img_1365

Merry Christmas  everyone!

Thank you all so much for your support and inspiration this year. I'm extremely grateful to be able to share my blog and recipes with you throughout the year and thank you for your continued feedback.  May the coming year bring you health, peace, tranquility and above all else, contentment.

As a token of my appreciation, I'd love to share this final delicious recipe for 2016.  Why not celebrate the holidays with my fun and festive Christmas Tree Fudge Brownies?  They're super easy to make and look pretty on the Christmas table too. I hope you'll love them!

Here's what you need

Ingredients:

1/4 cup coconut oil
1/2 cup rice malt syrup
1/2 avocado
2 eggs
1 1/2 cups almond meal
1/3 cup raw cacao
1/2 tsp baking powder
pinch of salt

Method:

1. Combine avocado and coconut oil and mash until smooth
2. Stir in rice malt syrup and eggs
3. Add all dry ingredients and stir
4. Pour into a lined brownie tin and bake for 25 minutes at 170C

To Make Avocado Frosting:
Combine 1/4 of an avocado with 1 tbsp of non dairy milk and 3 drops of stevia, pass though a sieve to get lumps out.
Scoop frosting into a the corner of a snap-lock bag and twist to hold mixture in the corner.
Use scissors to cut a very small part of the corner off, and there you have a DIY piping bag!
Pipe zig zags onto the brownie trees and decorate them how you please!

96d1feb7-bcb7-4a05-85a8-231453ed00f3

Have a wonderful Christmas!

Love Lee xo

Tweets

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers:

Free supercharged recipes delivered to your inbox!

When you register for our newsletter you'll also receive a FREE gut health recipe ebook.