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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.

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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.

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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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Supercharged Summer Popsicles ☀️

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

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

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

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

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

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

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

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

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

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

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

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

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Popsicles

Makes 6-8 popsicles 

Ingredients:

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

For chocolate version add in 1 tsp of cacao powder

Method:

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

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

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

Lee xo

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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

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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!

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Have a wonderful Christmas!

Love Lee xo

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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

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

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

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

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

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

Kale strawberry and avocado salad

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

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

Layered Quinoa Trifle

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

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

And now for the recipes..

Mexican lamb shoulder with cumin, oregano and pomegranate glaze

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

Ingredients

  • 4 garlic cloves, chopped 

  • 2 tsp ground cinnamon 

  • 2 tsp ground cumin 

  • 1 tbsp. dried oregano 

  • 1 lemon halved and pips removed 

  • 1 tsp Celtic Sea Salt 

  • 1 tsp black pepper 

  • 2kg bone-in lamb shoulder joint 

  • 2 brown onions, cut into wedges 

  • 1 whole quorn of garlic unpeeled 

  • 1litre pomegranate juice 

  • 1 lemon juiced 

  • 3 tbsp. apple cider vinegar 

  • 2 tbsp. rice malt syrup 

  • 250g full fat natural yogurt 

  • Seeds from 1 fresh pomegranate 

  • Small handful mint leaves, chopped 


Method 


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


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


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


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


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

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

Pistachio minted cranberry quinoa

scvegetarian quinoa saladServes 4-6

Ingredients

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

Method

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

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

Remove from the oven and set aside to cool.

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

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

Festive Almond, cinnamon and rhubarb cake

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

Firstly make stewed Rhubarb

Ingredients

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

Method

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

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

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

Ingredients

  • 60g butter 

  • 1 tsp finely grated lemon rind 

  • 1 1⁄2 cups (300g) coconut sugar 

  • 2 eggs 

  • 2 cups almond meal 

  • 1⁄2 tsp baking powder 

  • 1 tsp bicarbonate of soda 

  • 1 tsp ground cinnamon 

  • 1⁄2 tsp grated nutmeg 

  • 1⁄4 tsp sea salt 

  • 1⁄2 cup coconut cream 

  • 2 cups cooked rhubarb 


Method 


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


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


Add rhubarb and fold in lightly.


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

Sprinkle with topping mixture.


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


Lee xo

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Supercharged 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!

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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

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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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Lemon and Blueberry Ice Cream

Written by lee on . Posted in Autumn, Blog, Blog Lunch, Blog Snacks, Breakfast, Dairy Free, Dessert, Desserts, Desserts, Gluten Free, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, micro flora, microbiome, Nutrient Rich, Recipe Book, Seasonal, Snacks, Spring, Sugar Free, Summer, supercharged food, Supercharged Food Menu, Vegetarian, Videos, Wheat Free, Yeast Free

lemon-and-blueberry-icecream

The world is a sweeter place with ice cream in it. I must admit I find it very hard to say no to a bowl of that kind of deliciousness when I’m offered it, but a little scratch beneath the surface of what we currently accept as ice cream has turned the traditional version of this gorgeous treat into a colossal turn-off.

Ice cream originated back as far as the second century B.C, with speculation that Alexander the Great enjoyed snow and ice flavoured with honey and nectar. The bible speaks of King Solomon being a fan of iced drinks during harvesting. During the Roman Empire, Nero Claudius Caesar (A.D. 54-86) would send runners into the mountains to collect snow, which he would enjoy flavoured with fruits.

Historians estimate that the recipe evolved into the ice cream we understand today sometime in the 16th century. The Brits and the Italians seem to have discovered ice cream at around the same time. "Cream Ice," as it was called, would appear regularly at the table of Charles I during the 17th century, but it wasn't until 1660 that ice cream was made available to the general public, when the Sicilian Procopio introduced a recipe blending milk, cream, butter and eggs at Café Procope, the first café in Paris.

Until 1800, ice cream was a rare and exotic dessert only accessed by the elite classes. Around 1800, insulated ice houses were invented and the ice cream industry emerged in America where it was enjoyed by the masses and increased because of technological innovations, including steam power, mechanical refrigeration, the homogenizer, electric power and motors, packing machines, and new freezing processes and equipment.

After WW2, ice cream became a national symbol for the Americans, and the end to the war was celebrated with ice creams all around. As food technology increased and the supermarket emerged, more pre-packaged ice cream was sold through supermarkets after the 1970’s, and traditional ice cream parlours started to disappear.

These days, rather than the traditional use of cream, whole milk, sugar and egg yolks; ice cream has an ingredients list from another planet. Last time I checked in supermarket freezer section, here are some of the additives I discovered:

A popular vanilla ice cream ingredients label:

Reconstituted Low Fat Milk (56%), Glucose Syrup (Wheat), Sugar, Water, Milk Solids, Cream, Maltodextrin, Vegetable Origin Emulsifiers [477, 471 (Soy)], Vegetable Gum (412), Flavours, Colour (160b).

And a “raspberry” flavoured ice cream creation contained:

Reconstituted Low Fat Milk (53%), Glucose Syrup (Wheat), Water, Sugar, Milk Solids, Cream, Maltodextrin, Raspberry Juice (0.8%), Vegetable Origin Emulsifiers [477, 471 (Soy)], Vegetable Gums (412, 415, 440), Food Acids (330, 334, 331, 327, 260), Flavours, Colours (163, 120, 160b).

Is it just me or is there something seriously wrong with this picture? What have we done to this beloved sweet treat? With fandangle marketing suggesting green fields with cows, and “traditional” “pure” farm motifs, a quick look at an ingredients list on the current top selling supermarket ice creams show that they’re nothing more than a mix of trimmed, skimmed and adulterated ingredients and numbers formed in a chemical laboratory, not a kitchen!

With many people in the modern age struggling with wheat and even dairy intolerances, I’ve made it a bit of a mission to formulate a super speedy but delicious ice cream substitute that’s made from wholesome ingredients, and this is the next best thing to real ice cream prepared the traditional way with cream and full cream milk.

This is a family friendly ice cream recipe that all ages will adore, and is full of antioxidant rich blueberries, gut flora loving coconut milk and delectable creamy avocado which is high in lovely monounsaturated fats that will make your hair shine and your skin glow. It’s also free from sugar, making it a completely guilt free treat at the end of the night that won’t have any negative effects on your blood sugars, or cause any digestive troubles. You’ll just love its creamy sweetness, and trips to the supermarket for a quick sweet-tooth fix will be a thing of the past with this baby up your sleeve!

Here's a little video about how to make it and the recipe is below.

                             

Recipe

Ingredients

  • 1 TBS Heal Your Gut Powder (optional)
  • 155 g (51/2 oz/1 cup) frozen blueberries

  • 60 ml (2 fl oz/ 1/4 cup) coconut milk
  • 1/2 teaspoon alcohol-free vanilla extract

  • juice of 1/2 lemon
  • 
1/2 medium avocado, pitted and peeled

Method

Purée all the ingredients in a blender until smooth and creamy. Serve immediately. 

Enjoy! 

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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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