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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 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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Supercharged Sweet Potato Toast

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

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Gluten free foodies rejoice!

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

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

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

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

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

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

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

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

Recipe

Method: 

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

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

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

Ingredients: 

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

Method:

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

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Topping #2: Hummus and Tomato Bruschetta 

Ingredients: 

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

Method: 

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

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Topping #3: Smavo and Feta 

Ingredients: 

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

Method: 

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

Enjoy 🙂

Lee xo

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

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

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Hello U.S and Canadian friends 🙂

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

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

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

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

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

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

Amazon

Barnes & Noble

IndieBound

Indigo 

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Foods That Boost Happiness :)

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

StirFryBEef

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

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

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

Fish oils

sardines avo

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

Brazil nuts

bliss balls

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

Broccoli

Broccoli-Soup

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

Ginger

StirFryBEef

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

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

Blueberries

Kakadu plum and blueberry icecream

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

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

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

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Green Bean Subji

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

green bean subji

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

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

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

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

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

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

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

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Three Ways with Turmeric

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

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There are numerous spices and herbs in the world and one of my favourites, turmeric, certainly holds the title crown of Mother Nature’s most perfect all-rounder.

A deep orange plant displaying glorious golden hues, this spice is one transported unswervingly and with conviction from the spice gods.

Not only does its dramatic colour provide an award winning status, so does its medicinal properties and health correcting expertise. 

The dazzling golden colour of turmeric is provided by curcumin, a natural antioxidant that will fight off and repair damaged cells and everyday bombardments of anything from petrol fumes to pesticides.

Turmeric is a powerful secret weapon when it comes to good health, and enjoying this supercharged spice frequently in anything from drinks, bakes and main meals is encouraged.

Holding an abundance of antioxidants is not its only healing saving grace, this rich staple from your spice rack also holds an assortment of anti-inflammatory properties and can float effortlessly between traditional and modern medicine. 

It’s no wonder that turmeric has really built a name for itself as a front-runner in natural painkillers!

In fact, numerous studies show the powerful healing properties of turmeric and if you’re interested in delving in deeper, you can find an assortment of interesting studies here.

With this in mind, today I’m sharing with you my three favourite ways with turmeric and a short beginners guide detailing how to use this secret weapon in everyday life.

Firstly if you haven’t tried it yet you must get into my anti-inflammatory Toddy drink. This soothing hot drink boasts it’s sweet flavour with a peppery tingle from the combination of the turmeric and cashew milk.

It’s an ideal pick-me-up if you’re feeling a little run down and a wonderful comfort for an upset tum, gas and bloating. Having long been used to nip unhappy bellies in the bud in Chinese medicine, it’s also used widely in Ayurvedic practices for various respiratory conditions such as asthma, bronchial hyperactivity, and allergy, as well as for liver disorders, anorexia, rheumatism, diabetic wounds, runny nose, cough, and sinusitis.

In both Ayurvedic and traditional Chinese medicine, turmeric is considered a bitter digestive and a carminative. Unani practitioners use turmeric to expel phlegm or kapha from the body and as a blood circulation booster.

Being a cholagogue, it helps to stimulate bile production in the liver and encourage excretion of bile via the gallbladder, which improves the body’s ability to digest fats, that’s why adding coconut milk to this recipe can boost your therapeutic benefits.

If you’re in need of a liquid rescue remedy click here. Enjoy it in the moment, and whenever needed relish in my natural form of SSRI, remember this acronym; Sip, Soothe, Relax and Improve. 

Being native to Southern India and Indonesia, turmeric, a cousin of ginger is a key ingredient for curries. A dish with an abundance of flavours, smells and textures, curries can strike your senses with a flavoursome knockout punch.

Tuna Tikka sml

One of my newer much loved curry recipes is a Tuna Tikka Curry from my latest cook book Eat Right For Your Shape It’s composed around my favourite Ayurvedic healing ingredients.

Now this is the kind of recipe that is sure to get your taste buds tingling and your belly satisfied.

Revive your senses and fill your happy belly with my Tuna Tikka Curry go here to learn more.

Because all good things come in threes, I want to take you on an adventure to Mexico now and share with you my healthier take on nachos.

If you’re a little hesitant of this luminescent ingredient, a great way to include more turmeric into your diet is to pop it into healthy bakes and crackers.

I find that the nacho recipe is a more laid back way to introduce children to this wonder ingredient.

I like to serve my nachos with a bowl of cooling guacamole and chopped tomatoes for a mouth-watering free for all and one that the whole family can get stuck into enthusiastically.

nachos

Go here to discover my not so naughty nachos! 

Now it’s over to you to unleash this golden super spice turmeric into your kitchen and recipes.

I invite you to give it a whirl and charge forth towards less inflammation and better health.

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Cucumber Sailing Boats

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

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Getting little ones to eat their veggies can be a little tricky; especially through the toddler years. Sometimes it can feel like every effort you make to nourish those little bodies is a complete waste of time- ending up as a pile of mess all over the floor, or simply left untouched; the bin as its destiny.

Despite the discouragement that can come with these parent vs child food wars, please remember that any opportunity to nourish your kids with real food is never wasted, even if it takes some time (and maybe a few tantrums) to get there. If you haven't discovered it yet, my book Supercharged Food for Kids features fully road-tested recipe that kids actually eat and enjoy.  I've collated a collection of my most loved kids recipes, ones like mac and cheese and pizza and chicken nuggets but all with a healthy slant and a couple of nifty ingredient switches.

Persisting with a real-food culture despite seasons of narrow tastes will always pay off. I know how easy it can be to give into their constant requests for sugary snacks or chocolate, but maintaining a culture of real-food variety; continually exposing your youngsters to different colours, textures and flavours of real, unprocessed, fresh of wholefoods is bound to build a long term appreciation and openness to healthy food. 

Another great way to get kids enjoying their veggies is to have them involved in the process of selecting and making their food. Creating some space in your schedule to bring your kids along for the journey of shopping (or better yet, picking- if you are fortunate enough to have a veggie garden) and being involved in some kitchen creations can be a real source of joy for little ones, and a great time to teach them about the origins of their food.

These cucumber sailing boats are a fun project that the kids will adore making with you. They are very easy to make, and are a great snack combining the beautiful micronutrients that raw veggies have to offer, as well as a nice hit of healthy fats from the yoghurt; perfect for filling up and nourishing growing bodies.

Cucumbers are a wonderful summer vegetable, are super easy to cut up at any time, and kids generally take to veggie sticks fairly easily. Cucumbers are a secret weapon of hydration in warm weather due to their high water content and their ability to cool the body down. Red capsicums are another lovely raw veg that can be easily cut into veggie sticks for a child’s lunch box, and their bright red colour is evidence of a host of free-radical fighting antioxidants including high levels of vitamin C- perfect for boosting the immune system during the years of childhood bugs.

Kids will enjoy these darling little boats as an afternoon snack or weekend project with friends. They also make a great finger food for a birthday party or gathering where hungry little tummies are present.

Ingredients:

Serves 2

  • 2 small Lebanese (short) cucumbers
  • 260 g (914 oz/1 cup) plain full-fat yoghurt or coconut yoghurt for dairy free
  • 6 drops liquid stevia or 2 teaspoons your sweetener of choice
  • pinch of Celtic sea salt
  • 1 tablespoon chopped dill
  • 1 red capsicum (pepper), seeded
  • toothpicks, for decorating

Method

  • Cut the cucumbers in half lengthways and scoop out the seeds. 
  • Combine the yoghurt, stevia, salt and dill in a bowl. Spoon into the hollowed-out cucumbers. 
  • Cut triangles for sails out of the capsicum. Skewer each sail with a toothpick and stick the other end in the cucumber.

Supercharged Tip  

This is a great snack to let the kids make on their own – with parental supervision.

Health Tip  

Cucumbers are mostly water, so they’re a great way to keep the body hydrated. They’re also a good source of B vitamins, so they’ll give your child a little energy boost.

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Daikon and Witlof Salad

Written by lee on . Posted in Blog, Blog Salads

DaikonSalad_sml

 

I’m participating in the Give a Fork! Half way to #grexy meat-free weekdays challenge and will be committing to meat-free weekdays for the month.   

It’s an accessible challenge for me because although I don’t believe in restricting ingredients altogether, I’d like to do my bit as well as help raise awareness of the benefits of eating less meat for a healthier us, an improved food system and a more sustainable planet.  

Did you know that a 2015 study concluded that a diet that is vegetarian five days a week and includes meat two days a week would reduce greenhouse gas emissions and water and land use by about 45%? It would also reduce our reliance on the cruel and widespread practice of factory farming.

In the spirit of “growing your own”, I’ve recently created a small vegetable patch and herb wall in my garden and will be embracing lots of home grown vegetables and herbs to flavour up my dishes.

If I have any leftovers or scraps plus the garden waste, they all go into the compost bin at the back of the garden and then back onto the garden to feed the plants. 

I’m going to be filling my meat free weekdays with yummy digestion-enhancing foods and lots of herbs and greens.

I love this vibrant and energized fresh salad of daikon and endive, two very powerful vegetables when it comes to digestion.  It’s topped off with a spoonful of creamy spiced dressing and comes straight out of the pages of my new book Eat Right for Your Shape.

Daikon, a giant white radish and a cousin to red radishes, is used abundantly in Japan and Korea to aid digestion and cleanse blood.

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Ten Foods to Fight Fatigue and Boost Energy

Written by lee on . Posted in Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Dessert, Gluten Free, Nutrient Rich, Seasonal, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free

energy foods

Feeling sluggish and lacking in energy? Sitting at your desk with heavy eyelids and blurred vision?

If the mid-morning craving cycle or 3pm slump has got you beat and you need to fight your fatigue fast here are ten smart foods to help boost your energy and rev you back up to speed.

Keep these foods in the fridge at work and mix them up when you’re in need of a helping hand to recharge your batteries and avoid the energy roller-coaster.

ContentImage-635-71389-Hydration

  1. WATER

Without water there would be no life. Sorry to sound so gloomy! But water is undeniably the most essential substance on earth and is essential for human to function on a daily basis. Water is needed to help carry nutrients and oxygen to cells, both of which if are in low supply can lead to fatigue and nausea. On average its recommended adult women have about eight cups of water per day and men approximately ten cups per day. Some great ways to ensure you are getting enough water into your diet is having a glass regularly or carrying around a water bottle. 

salmon and herbs

  1. SALMON 

Salmon is jam-packed with omega-3 fatty acids which have been found to help lower cholesterol, potentially reducing your risk of heart disease. Not only is it great for the heart, salmon is high in protein, vitamin B6, niacin and riboflavin. Don’t worry if you don’t have a clue what these last few are but basically they help to convert food into energy- giving you a healthy wake up call when you think you are going to fall asleep at your desk. Keep some in your top drawer at work or a home-cooked piece in the fridge. My Salmon Chowder is easily transportable in a thermos.

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Eat Right for your Shape

Written by lee on . Posted in Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Candida Friendly, Christmas, Dairy Free, Dehydrating Food, Dessert, drinks, Gluten Free, Heal Your Gut, Healthy Home, Nutrient Rich, Organic, Sauces, Seasonal, Shopping List, Spring, Sugar Free, Summer, Supercharged Food Menu, Wheat Free, Winter, Yeast Free

Eat Right for Your Shape Cover

I’m so excited to share the happy news that my sixth cookbook in the Supercharged Food series, Eat Right for Your Shape is available for pre-order here.

Eat Right for Your Shape takes a fresh look at the ancient healing system of Ayurveda and applies it to the way we eat and live. This book has been cooked up in the Ayurvedic kitchens of Kerala, where I spent time last year studying Ayurvedic nutrition and cooking.

Originating in India, Ayurveda presents a holistic approach to feeling well and living in harmony with yourself and your surroundings. It is a union of the mind, body, senses and soul.

Through nutrition, yoga and meditation, it focuses on treating the individual as a whole rather than a specific issue or disease, so that you can achieve balance and good health, not only in your physical body, but also in your mind and spirit.

Immersing myself in Ayurveda and its philosophies inspired me write a practical based book with an emphasis on balance and self care.

In this book, I’ll show you how to apply Ayurvedic principles to your life. I cover eating habits, digestion, daily routines, yoga and meditation.

One of the starting points 
is establishing your own particular dosha or constitution to enable you to tailor the principles and recipes to suit you. There’s a comprehensive questionnaire in the book to help you do this.

Following that is a chapter on basic yoga poses and breathing exercises unique to you to help pacify your dosha or shape, and I’ve included over one hundred and twenty delicious and nourishing recipes that correct your doshic imbalance, in order to create harmony, weight management and health.

In the book I offer a wealth of practical advice to eat right for your own dosha or shape.

I believe that this is more than just a book about losing weight and eating right for your shape. It has been the hardest book I've ever written but it’s the one I’m most proud of.  

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