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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

Spice up your life with my Lemon Slice

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Snacks, Dairy Free, Dessert, gut healing, Vegetarian, Wheat Free

Image by Kate Duncan

What do you do when life gives you lemons?

Make lemon slices! 

Think back to the first lemon slice you ever bit into. Was it equally decadent yet surprisingly fresh, classically creamy yet delicately chewy and beautifully zingy yet surprisingly sweet?

The lemon slices many recall from childhood were made with a chewy biscuity base that was complemented perfectly by a smooth lemony filling that achieved mouth-watering satisfaction. But, these desserts were often made with a biscuit base, loads of sugar, flour, milk, coconut and of course, luscious lemon.

While this may be the dessert you dream of, for some it is a nightmare for the gut. Sugar, gluten and dairy are all known to irritate the lining of the gut, causing various digestive disorders and serious discomfort in some people.

But there is no need to give up on lemon slices altogether.  I'm encouraging you to throw out everything you’ve ever known and thought about lemon slices right now, because things are about to get very interesting…

I'm going to share with you my raw, sugar-free lemon slice that's bound to impress and tastes just like the real thing minus the uncomfortable bloating after eating. 

To begin, lets work from the ground up, in this case it’s all about the base. Instead of a regular lemon slice biscuit base, this supercharged slice uses a delicious mix of shredded coconut, coconut butter and creamy cashews.

You may be looking at this and thinking: what’s the difference between coconut oil and coconut butter?

Well, coconut oil has been extracted from the meat of the coconut whereas coconut butter is a spreadable paste made from coconut flesh. Coconut butter can act like a metabolism booster that can help burn calories and increase energy levels. It's high in lauric acid which can boost immunity and ward off viruses.  It’s delicious in soups, curries or sometimes, off the spoon (I won’t tell if you don’t!).

Of course, you can’t have a lemon slice without a zingy squeeze of lemon. Lemons are rich in many nutrients like immune-fighting vitamin C and blood pressure-stabilising potassium. They can also help aid digestion, balance our internal pH levels and reduce fevers. If you are looking for an excuse to eat a lemon slice, this is it! 

And now for the filling. Not only do these slices contain lovely lemons, they also contain limes. Limes have been used for centuries for their medicinal purposes. They can help aid digestive disorders, relieve constipation and get your skin nice and glowy. Combine the lemon and the lime and you've got a really good show going!

I just need to warn you, these lemon slices will give any other lemon slice you've ever had a run for it's money. They're seriously decadent, fresh and delicious.

PS: If you're a slice loving kind of person, please promise you'll check out my Salted Caramel Slice and Australian Lamingtons.

Without further adieu, the lemon slices you've all been waiting for:

Lemon Slice

Ingredients:

Method:

  • To make the base, combine cashews and shredded coconut in food processor and blend. Stir in remaining base ingredients, adding some filtered water
 if it looks too dry and won’t hold together.
  • Use your hands to mould mixture into dough, then press dough into freezer-proof tray. Place in freezer for 30 mins.
  • To make filling, combine all the ingredients in a food processor and blend until smooth.
  • Remove the base from freezer and add the filling, using the back of the spoon to smooth the top.
  • Return the slice to the fridge for 30 mins or until set. Cut into slices and serve.
  • Will keep in airtight container in fridge for up to 1 week, or 2 weeks in freezer.

Enjoy!

Lee xo 

Easter Bliss Balls

Written by Lee on . Posted in Blog, Blog Snacks, Create, Dairy Free, Dessert, Desserts, Gluten Free, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Lunch Box Ideas, Organic

hyg bliss balls

Are you getting ready to hop into Easter?

I have the perfect sweet treat for you this Easter. Some healthy and tasty treats that won't melt while you’re on the Easter egg hunt.

Introducing my Easter Bliss Balls, or as I like to call them LEEaster Balls!

These are the greatest hunter gatherer snack you can find for Easter. They’re nutritious, delicious and won't tie you down in between eating (or overeating) sessions. I like to think of them as a little good thing amongst all the decadence.

Whilst everyone knows that bliss balls are a 'healthy treat', a lot of the time they're filled with a LOT of dried fruit - I'm talking double the quantity you would eat in one sitting! Dried fruit is delicious but it can be hard going on the gut because of the high levels of sulphites and sugars - giving you some unwanted digestive problems.

These balls don’t contain any unwelcome ingredients, which means your tummy won’t be frustrated with you during the Easter holidays. In fact LEEaster balls will make you and your insides happy.

I’ve included two different  variations for you – chewy chocolate and anti-inflammatory attack!

When hosting Easter meals, the chocolate balls go down as a terrific treat and for times when you're in need of a health boost, the anti-inflammatory turmeric balls are the way to go.

I’ve also included my Heal Your Gut powder into the mixture for some much-needed gut-loving;  a true necessity after the over-indulging we usually do around holiday time. The powder also has remarkable health benefits, improving nutrient absorption and taking care of your hair, skin and nails, not to mention it's absorbable iron content that is wonderful for energy levels.  You can watch and read more about the health benefits of it here.

By the way, I forgot to munch-ion that these balls are approved by the Easter Bunny, so please be sure to give them a go!


hyg bliss balls 2LEEaster Balls

Ingredients

Directions

Makes: 12

  1. Place almond meal, HYG powder, coconut flakes and nuts into food processor and mix.
  2. Add stevia, almond nut butter and tahini and continue to mix until combined.
  3. Chill the dough in the freezer for 30 minutes.
  4. Remove and roll into balls on a flat tray.
  5. Place extra sesame seeds in a bowl and roll balls to coat the surface.
  6. Refrigerate and enjoy.
  7. Chocolate version: Add in a 1 tsp of cacao to the base mixture or more if you like them chocolaty!
  8. Anti-inflammatory: Add 1 tsp turmeric, 1 tsp cinnamon and 1⁄2 tsp ginger to base mixture. 

Supercharged Tip

You can make a big batch and keep a few of these in the freezer for later. 

Happy LEEaster,

Lee xo

Sunday Morning Green Pikelets

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Snacks, Breakfast, Dairy Free, Dessert, Gluten Free, gut healing, gut health, Heal Your Gut Powder, Heal Your Gut Powder, Healthy Meals, Vegetarian

green pikeletsIs a Sunday morning really a Sunday morning without pikelets?

When I reminisce about some of my favourite Sunday mornings, they involve late mornings, lazy tunes, light rain and steaming hot pikelets with toppings galore! 

Over the years, I’ve experimented with healthy-fying my old pikelets recipe and I’ve finally come up with a gut-healing recipe I know you all will love...

Green Pikelets!  

Yes you read that correctly - green pikelets! Before you wrinkle your nose and squint your eyes at the word 'green' in front of 'pikelets', just trust me on this one. The green aspect of these pikelets take them to the next level.

As you know, I love trying to incorporate veggies into my diet as much as possible. This is why adding spinach, a brilliant green leaf and a great source of folate, iron, vitamins and minerals, is the perfect addition to any pikelet recipe.

I know how hard it can be to get the kids to finish their vegetables, let alone enjoy them, so my pikelets recipe is sure to be a winner for both you and the kids. Hooray!

Even the biggest sceptics won't be able to taste the difference with this recipe. I've trialled and tested it out on my family and even the fussiest one in our bunch loved them. They’re secretly healthy but let me tell you, they're so delicious that will be adored by all.

Pikelets are great for Sunday mornings but really, can be enjoyed for any day at any time! They make for the perfect afternoon hit, busy breakfast, lazy lunch, mid-morning pick-me-up or decadent dessert.

The great thing about these delicious treats is that they can be eaten with savoury and sweet toppings. I say - go crazy!

I love having mine with eggs for a savoury protein hit in the morning. They can also be enjoyed with some of my lemon and blueberry ice-cream, nut butter, simple berries for an antioxidant hit or even on their own!

So what are you waiting for? Let's enjoy some fluffy green pikelets for breakfast this morning.

Green Pikelets

Serves 2

Ingredients:

  • 1 bunch of English spinach leaves
  • ¼ cup chia seeds

  • 1/2 cup almond meal
  • 2 eggs
  • 1 TBS smooth nut butter
  • 1 TBS HYG powder
  • 1 teaspoon ground cinnamon
  • 2/3 cup almond milk or milk of choice
  • good pinch of Celtic sea salt
  • 1 tablespoon extra virgin coconut oil, or butter for frying

Method:

Place all the ingredients, except the coconut oil or butter if using, into a food processor and combine until smooth.

Remove batter and let sit for 5-10 minutes.

Heat a frying pan over medium heat and add half the oil.

Depending upon the size of the pikelets preferred, could just under ¼ cup mixture into the pan and cook for 5 minutes on one side, then flip over to do other side for about 3 minutes.

Place on a waiting plate and continue until all the batter is used.

Happy cooking!  Lee xo

Teacup Watermelon Salad 🍉

Written by Lee on . Posted in Ayurveda, Blog, Blog Breakfast, Blog Salads, Blog Snacks, Eat Right for Your Shape, Fast Your Way to Wellness, Fasting, gut healing, gut health, intermittent fasting, Organic, Salads, Seasonal, Snacks, Spring, Summer, Vegetarian, Wheat Free, Yeast Free

watermelon saladSeasons are one of life’s most beautiful designs. I love that as the earth turns and seasons change, there is a completely unique expression of foods and patterns that cause culture and behaviour to shift. In the depths of winter, the earth provides the perfect earthy foods that beckon to be served hot, whilst in the height of summer, there’s the miraculous provision of hydrating fruits that are the perfect solution to a searing heatwave. As a cook, I find it extremely joyous to work with what each season provides me, forming recipes that celebrate and compliment our needs and desires that change at different times of the year. This salad is from my new book Fast Your Way to Wellness.

In following an Ayurvedic philosophy, summertime can cause an overabundance of the fire element within our constitution, which explains why we can get so angry and irritable during a hot day. However nature has its wonderful way of providing the exact kinds of foods that calm this fire; balancing us out and bringing our mind and body back into a happy, ‘cooled down’ state.

The hot months can very easily cause dehydration within our bodies as we sweat more. Apart from keeping on top of our water intake, we can also work with the seasons and capitalise on some of the hydrating and cooling foods that are growing at this time of year, and base our meal planning around these foods. In summer, juicy hydrating foods like berries, cucumbers, tomatoes, mangoes and watermelons are in abundance, and for this reason they’re also really cheap to buy!

We are having an extended Indian summer in Sydney this year, yesterday we spent the day at Bondi Beach to soak up the last rays of the east coast sunshine. To me, summer just screams the name WATERMELON. I love the sound of a knife cutting wedges of juicy watermelon, and the sensation of an icy cold piece of its watery sweetness is something of pure bliss on a day of sweltering heat. Enjoying it straight up is a joy on its own, but I’m definitely a fan of a good watermelon salad! If you haven’t tried watermelon in a salad before, you’re going to be in for a treat with this recipe!

No More Muffin Top Muffins

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Snacks, Breakfast, Dessert, Desserts, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, Sugar Free, Vegetarian

supercharged breakfast muffins
As much as the health world idolizes the beauty of eating poached eggs and greens for breakfast – sometimes we just can’t hold back from our morning sweet tooth! Sometimes fluffy muffins, crunchy cereals and chewy choc-chip cookies are calling your name and the last thing on your mind is eggs and kale?!

Instead of fighting cravings, let’s embrace them! Listening to your cravings is so important and can indicate a lot about what you’re needing both emotionally and physically and can help to highlight the foods that you may have become addicted to.

If you’re craving chocolate, it could mean you're magnesium deficient. Magnesium is available in fish, dark leafy greens and nuts. Craving sweet foods like pastries, white bread and pasta may mean that you're chromium deficient. Chromium can be found in oats, sweet potatoes and eggs.

Thinking about cravings rationally and listening to them can help us lead healthier and happier lives.  So instead of ignoring cravings, why not just make healthier choices and fill up with healthy versions of favorite foods?

I'd love to introduce you to my new delicious No More Muffin Top Muffin recipe and I’ve made sure that they'll not only improve your gut health and waistline but also fill your daily ‘eggs and greens’ quota! 

If you’re not already on the healthified sweets train, these muffins will make you jump on board! Forget the traditional, sugar-filled, gluten-packed muffins and swap to a new world of healthy, refined-sugar free and absolutely tasty muffins. There are no strange ingredients here – just healthy wholesome baking ingredients.

Who could pass up the chance to start the day with fluffy, yummy muffins? The chromium-packed eggs and vitamin-filled zucchini makes sure these beautiful muffins stay moist, while my Heal Your Gut powder (a raw vegan plant based whole food) ensures that you're getting good gut-healing straight off the bat.

My Heal Your Gut powder is high in absorbable iron which helps to support tiredness and fatigue and it doesn't leave you constipated like traditional synthetic iron supplements do. That way you can get your necessary iron via real plant based foody-goodness.

Magnesium-packed almond-meal is a delicious gluten-free flour that is great for baking so I threw it into the mix too. This recipe also contains a touch of butter, which contains healthy saturated fats and fat-soluble vitamins. Butter helps these baked treats stay fluffy and keep their texture. Yum!

So, make up a batch and let me know what you think? They freeze well too!

No More Muffin Top Muffins

Makes 6 large or 12 small muffins

Make these the day before and then just warm them in the oven for 10 minutes before enjoying. They're surprising filling and full of veggie goodness.  Take them as a snack to work too.

  • 11/2 cups) almond meal
  • 1/2 cup) toasted walnuts
  • 1 tsp bicarbonate of soda (baking soda)
  • 1/2 tsp gluten-free baking powder
  • 1/4 tsp Celtic sea salt

  • 1 tsp ground cinnamon
  • 
1/2 tsp nutmeg
  • 3/4 tsp stevia powder
  • 1 tbs HYG powder
  • 11/2 cups grated zucchini
  • 2 eggs, beaten
  • 1/3 cup additive-free coconut milk
  • 1/4 cup melted butter

Place zucchini in a sieve over a bowl and sprinkle with a little salt and let sit.

Line a muffin tray with muffin liners and preheat oven to 180°C

In a medium bowl, place all the dry ingredients and mix well with a wooden spoon

With your hands, very tightly squeeze the zucchini to remove any excess moisture.

In a separate bowl, whisk the eggs, coconut milk and butter together. Fold the wet mixture into the dry ingredients and then very gently stir in the zucchini.

With a spoon, carefully spoon mixture into the muffin tray liners  and place into the oven for 45 minutes until cooked through- you can test with a skewer.

Let cool on a wire rack.  These can be kept in the fridge for 4 days in a sealed container.

Lee xo

Banana and Quinoa Cookies

Written by Lee on . Posted in Blog, Blog Snacks, Dairy Free, Dessert, Gluten Free, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, Snacks, Vegetarian, Wheat Free

banana cookies 3

Fellow Cookie Monsters - This one's for you!

Do you ever remember as a child coming home after school to the smell of freshly baked cookies wafting through the house? That feeling when you're floating on clouds and happy at the thought of eating cookies? A feeling that lasted the whole afternoon. Or perhaps it's the childhood memory of a burnt finger with the excitement of releasing your inner-cookie monster and gobbling down a few delicious bites? Or fighting with a sibling over who was going to get the last one?

I'm sure you'll all agree that here's nothing quite as wistfully wonderful and terrifically tasty as cookies that have just been airlifted out of the oven. 

That's why I wanted to create a new kind of cookie- a healthier version 2017 style! Not only are they the perfect cookie to have with your afternoon tea, they’re a great balance of equally chewy yet crunchy; a combination any cookie connoisseur will understand.  These will leave everyone in the household smiling because of that delightfully homey and oh so nostalgic: we-just-baked-delicious-cookies smell. If that doesn't make for a nostalgically good cookie, I don't know what will! 

Different from your regular sugar-laden, gluten-filled, artificially coloured cookies, mine are all the frees and tummy friendly. The main two ingredients are banana and quinoa and they make for a tasty, yet unlikely duo.

I have combined the magical power of protein-packed quinoa with comforting coconut flour to make these cookies gluten-free and because I'm all about gut health, I've added a sprinkle of my magical Heal Your Gut Powder! Just a little bit of HYG powder can really go a long way. Sneaking it into treats, like these cookies, is a great way to give your gut a nice boost without ever having to think about it! I’ve done the all the hard work for you, I'm nice like that 😉

Turmeric Tummy Bark

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

turmeric tummy bark

I must admit that sometimes, I like to let my inner-Nigella free and venture into the kitchen for some secret midnight snacking!

This is an activity that is totally okay by me... just not something that should happen every single night -  especially when it often involves sugar-laden treats that can often leave your tummy feeling uncomfortable, your blood sugar levels sky high and your brain over wired.

So, what to do? Go for the celery stick instead? This moment is one that many people are often plagued with and a time when you might start to question all of the food decisions you’ve ever made up until this point. 

I know I’m not the only one who partakes in such activities and so, I thought I'd make myself useful and create something that is okay for an anytime treat. This is a recipe that you can keep in your freezer when hunger cravings strike. It's my favourite gut loving and satiating Turmeric Tummy Bark.   These fine chunks of goodness will satisfy your sweet cravings, keep you feeling happy and leave your tummy feeling fine. 

This delicious bark is gluten-free, dairy-free, vegan, refined-sugar free, nutritious and super scrumptious. I've made sure that it's packed with all the good stuff; turmeric, slivered almonds and my insta-famous Heal Your Gut powder. Just one bite will leave you feeling better, rather than worse after you’ve eaten it, and that to me is a treat worth waiting for.

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

One-Bowl Turmeric Fudge Masterpiece!

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


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

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

Bonkers Banana-cado Bread

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

banana-avo-bread

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

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

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

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

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

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

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

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

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

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