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Salted Caramel Slice

Written by lee on . Posted in anti-inflammatory, Blog, Dairy Free, Dessert, Desserts, Flavour of the month, Gluten Free, Organic, Spring, Sugar Free, Summer, supercharged food, Vegetarian, Winter

salted caramel slice

Today I'm supercharging a classic cake stall favourite straight outta the 80's.  Back in the day when fashions and seasons were mixed; leg warmers and mini skirts, lace with acid wash jeans, now I'm combining salt and caramel!  

Say hello to my gooey and melt-in-the-mouth Salted Caramel Slice, a dessert sure to be a sell out at every school fete across the country.

These beauties are gluten-free, dairy-free, refined-sugar free and full of healthy mood boosting ingredients.  I mean, what kind of person doesn’t break into a smile when they’re gobbling down a piece of chocolatey caramel slice? You’ll be surprised at how something so delicious can actually be so nutritious!

To reach their supercharged potential, I've rounded up some cashews and almonds to make the base. Cashews are great for zinc, iron and vitamins E, K and B6 and almonds are known for their fibre levels, protein, iron, magnesium and vitamin E.

These slices are full of lip-licking and tongue-tingling goodness, and satisfy your sweet cravings without adding inches to your waistline! They partner well with a pot of tea and best served chilled.

If you're looking for a healthy dessert to wow your guests or a superfood snack for afternoon tea, you've come to the right place! 

So, what are you waiting for?

Here’s what you need:

Ingredients: 

Base

  • 1 cup raw cashews
  • 1 cup raw almonds
  • 1/2 cup buckwheat groats
  • 2 tbsp coconut oil, melted
  • 1 tbsp rice malt syrup
  • a few cracks of sea salt

Filling: 

  • 1 cup cashew butter
  • 1/3 cup rice malt syrup
  • 2 tbsp coconut oil 
  • a few cracks of sea salt 

Chocolate topping:

  • 1 tbsp coconut oil 
  • 1 tbsp cacao butter
  • 2 tsp cacao powder

Method: 

  1. For the base, combine cashews, almonds and buckwheat in a food processor
  2. Transfer to a bowl and add coconut oil, rice malt syrup and sea salt. This is best combined using hands and then pressing into a brownie tin. Leave in fridge for an hour or freezer for half an hour while preparing the filling. 
  3. To make filling, combine all ingredients in a bowl and spread on top of the base. Leave in the fridge for an hour or freezer for half an hour. 
  4. To make the topping melt coconut oil and cacao butter, add cacao powder and stir until there is no lumps... Drizzle on top of slice and set in the fridge or freezer. Top with shredded coconut and a few more cracks of sea salt!

Give them a whirl and let me know what you think in the comments section below 🙂

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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

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

Lose weight, supercharge your energy and feel great with my brand new cookbook!

I’d love to introduce you to my latest book; one that is so close to my heart and part of my own weekly lifestyle. It’s called Fast Your Way to Wellness and it’s fast becoming my favourite book (please don’t tell the others). You can order a copy over here.

I like to think of the new book as one that can be read in conjunction with my bestseller Heal Your Gut; you can think of it as your very own all-in-one fasting resource. It’s the perfect read for everyone – from the fasting newbie to those who are committed to their own fasting regimes or even for the fasting curious.

Intermittent fasting, meaning a calorie reduction for two days a week, is scientifically proven to help you lose weight and improve your overall health. I want to show you how fasting can fit in with your lifestyle, how you can eat abundantly using real foods for fasting, and how you can enjoy your food too!  The most important thing is that you can fast on wholefoods and make it a healthy fasting day instead of reaching for low calorie junk food.

As I’m sure you’re aware by now, I’m all about good gut health! If you want to feel your best physically and emotionally (and let’s be honest – who doesn’t?) gut health is key. Eating fibre rich veggies, digestible foods and sipping on delicious drinks and smoothies are all amazing ways to keep your gut health at bay but sometimes, your digestive system also needs a bit more of a rest.  This is where intermittent fasting comes in. Intermittent fasting gives your body some time to heal, so it can carry on being supercharged and fabulous!  Dramatically reducing calories on two days per week not only kick-starts weight loss, but also rejuvenates the body’s systems, repairs cells and restores vitality.

Here are just a few facts to show you why I live by intermittent fasting:

It reduces blood pressure, reduces inflammation, increases fat burning, improves beneficial gut bacteria and normalises your hunger hormone for better appetite control.

Coming from someone who’s personally experienced autoimmune issues, I’ve seen how much I’ve benefited from intermittent fasting.

When writing Fast Your Way to Wellness, I was keen to share everything I know about fasting and health with you and, most importantly get you on your way to looking and feeling the best that you can naturally.

The book is a gentle guide to different fasting methods to suit your own plans. I share my personal tips for what I do when I get cravings, how I manage my portion sizes and what foods are best for fasting and non-fasting days. I’ve created over ninety new delicious recipes to nourish and sustain you throughout your fast days and keep you motivated.

While many ‘fasters’ often eat low-calorie junk foods or skip meals altogether, Fast Your Way to Wellness provides easy and flavourful meals that will keep you satisfied and happy.  My tasty, nutritious recipes for breakfast, lunch, dinner and portable snacks include calorie counts, and the menu plans will help get you in the swing of planning your fasting days so they sail by effortlessly. You'll reap the benefits of increased energy and vitality — the bonus will be watching those numbers on the bathroom scale go down, and stay down.

One of my favourite new recipes from the book is a Mint and Ginger Prawns with Coleslaw.  Prawns are delicious summertime food, packed with protein to fill you up. In fact, did you know they have approximately the same amount of protein as chicken or beef, yet half the calories? This means they’re ideal for a fast day!

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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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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!

 

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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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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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My Bestest Ever Roasted Vegetable Stock

Written by lee on . Posted in anti-inflammatory, Blog, Candida Friendly, Dairy Free, Dinner, Fasting, Gluten Free, gut healing, gut health, Heal Your Gut, healthy gut. digestive health, Healthy Meals, micro flora, microbiome, Nutrient Rich, Organic, Sauces, Seasonal, Shopping List, Soup, Soups & Salads, Spring, Sugar Free, Summer, supercharged food, Supercharged Food Menu, Vegetables, Vegetarian, Wheat Free, Winter, Yeast Free

roasted-veg-stock

“Good broth will resurrect the dead,” reads a South American proverb.

Escoffier claimed “Indeed, stock is everything in cooking. Without it, nothing can be done.” A staple and medicinal cure-all in traditional households and the prime ingredient in classic gourmet cuisine, stock or broth made from meat or vegetables is a beautiful meal-base ingredient to always have on hand in the freezer, and has been revered for generations for its ability to nurture the sick and nourish families.

For chefs, stock is the charmed elixir for making soul-warming soups and spectacular sauces.

Vegetable broths made mindfully at home are one of the cheapest and easiest ways to use up leftover veggies, making it a fabulously frugal and environmentally friendly household staple.

If you’re looking to be a more conscious consumer, a homemade stock using up all of your on-hand veggies are the perfect way to enter into the world of frugality, and can help you to justify spending a little extra on quality organic ingredients as you find use for every last skerrick of produce to create delicious meals for you and your family to enjoy.

Beyond adding delicious flavour as the bases of sauces, stocks, soups and stews, they also act as a supercharged “tonic” that are wonderful for adding a dose of healing nutrients that are empowering for health.

Many of the minerals and vital nutrients contained within vegetables are actually bound up within the cell walls of the raw product. Long, slow and gentle cooking actually allows for the breakdown of the cell walls of veggies so that your digestive system can have easy access to the uptake of nutrients.

This is an especially helpful process if you suffer from leaky gut or malabsorption.  Adding broths and stocks is an extra insurance policy to ensure that your body is being flooded with easy-to-digest nutrients and it's one of the staples in my book Heal Your Gut and Heal Your Gut online programs.

I love to experiment with different flavours of seasonal vegetables, herbs and scrap leftovers to create nourishing stocks and tasty, nutrient-rich broths that are both delicious and healing.

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Turmeric Tummy Gummies

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

turmeric-tummy-gummies

Happy Thanksgiving  😀 

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

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

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

pumpkin-pie

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

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

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

Want to improve your gut health?

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

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

Enjoy gobbling up these healthy snacks…

turmeric-tummy-gummies
Turmeric Tummy Gummies

Makes about a dozen

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

Ingredients:

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

Method: 

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

Lee x

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Supercharged Poke Bowl

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

poke-2
Acai bowls and Buddha bowls step aside! There’s a new nourishing bowl popping up in trendy cafes, instagram feeds and mouths throughout the world – the Poke bowl; pronounced poh-keh.

What is a poke bowl?

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

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

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

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

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

It's healthy and simple and downright supercharged!

poke-1
Recipe:


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

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

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

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

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

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

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

E ʻai kāua!
(Let’s eat!)

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

Lee x

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Spicy Lamb Koftas

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

kofta

In need of a little umph and energy?

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

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

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

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

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

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

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

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

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

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

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

Spicy Lamb Koftas

Serves 4 makes 8 koftas

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

  • 2 garlic cloves, crushed

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

  • 1 tablespoon chopped mint

  • 1 tablespoon chopped flat-leaf (Italian) parsley

  • 1 teaspoon mild paprika

  • 1 teaspoon ground cumin

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

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

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

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

 

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Happy Feels Mocha + Banana Smoothie Bowl

Written by lee on . Posted in Autumn, Blog, Blog Breakfast, Blog Snacks, Dessert, Gluten Free, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, micro flora, microbiome, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

hyg-promo-choc-banana

Are you ready to start your morning with a grin on your face? All it takes is this one simple smoothie bowl recipe to turn the corners of your mouth into a beautiful smile.

Delectably thick and chocolaty, with fruity hums of banana and hazelnuts this is my Happy Feels Mocha + Banana Smoothie Bowl.

People will be wondering what has you so chirpy early in the day and as it’s made with coffee, raw cacao and banana, this flavoursome smoothie bowl will give you a natural hit of dopamine (the happy hormone) 😀

Besides being as ‘happy as Larry’, your ability to focus, be motivated and make considered decisions, will also increase. Think about all of the good fats and complicated carbohydrates found in banana and nuts, then times them by two and you’ll find yourself powering through your day like a Russian gymnast, with effortless backflips, half turns and triple twists.

Mentally boosting and slow energy burning, this smoothie bowl has not finished yet! Both raw cacao and bananas are a great source of antioxidants, and bananas provide 10% of your daily potassium intake and 15% of your vitamin B6.

So please don’t have naughty thoughts eating what seems to be a delicious mocha and banana custard for breakfast, soon enough the dopamine will kick in and you’ll be grinning from ear to ear.  🙂

Want to Supercharge it?

The great thing about a smoothie bowl is that you can add any type of sneaky green, and never taste the difference. Try a handful of baby spinach, kale, avocado or even frozen peas, to get a head start on your veggie intake for the day. Ps you don’t need to add the coffee if you don’t want to! 

Happy Feels Mocha + Banana Smoothie Bowl

Serves 1

Ingredients

  • 1 shot (30ml/1 fl oz) of coffee or use decaf if preferred or dandelion tea (optional)
  • 1 Tbsp chia seeds
  • 2 Tbsp raw cacao powder
  • 1 Tbsp Heal Your Gut powder (optional)
  • 35g (¼ cup) roasted and soaked hazelnuts (or any nuts of your choosing)
  • 1 frozen banana, sliced
  • 120ml (½ cup/4 fl oz) coconut milk
  • 120ml (½ cup/4 fl oz) of almond milk (or any other dairy free milk)

Method

After brewing a shot of coffee or dandelion tea, add the chia seeds to the liquid and let them sit for a few minutes. Then combine all the ingredients in a blender and blitz until there are no lumps. It can be quite a thick mixture, if your blender is struggling add extra almond milk or water in small amounts to help it along.

Poor the smoothie into a bowl and place more slices of banana and a sprinkle of mixed nuts and seeds on top. All that’s left to do is dig in!

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Strawberry Teacakes

Written by lee on . Posted in anti-inflammatory, Autumn, Blog, Blog Breakfast, Blog Snacks, Dairy Free, Dessert, Easter, Gluten Free, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, micro flora, microbiome, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Supercharged Food Menu, Vegetarian, Wheat Free, Winter, Yeast Free

It’s hard to ignore the growing size of cupcakes and muffins at cafes, bakeries and supermarkets. It seems that many of us have adopted a ‘bigger is better’ attitude towards confectionary.

These monster muffins are often crammed with white flour, refined sugars and added preservatives. Processed carbohydrates and sugars are broken down quickly by the body, causing a rise and then sudden drop in sugar and insulin levels in the blood. This ultimately results in hunger pangs not too long after eating, and a massive drop in energy levels.

Let’s not forget that your gut microbiome isn’t the biggest fan of processing large amounts of sugar, and the outcome of your over-indulgence may linger with you longer than you anticipated.

Conventional sugar-laden treats are all too readily available, making it hard to avoid temptation when you’ve decided to embark on your journey to a healed gut and a zero muffin top.

So what makes my teacakes any different?

Well, I don’t want to burst your muffin bubble, but I do think it’s safe to assume that most muffin and cake recipes out there are more than likely recipes for weight gain! Think of my scrumptious teacakes as a gluten free, fructose free, tummy-loving alternative to those syrupy, lackluster store-bought muffins and ones that are gut health friendly.

Strawberry teacakes taste like the cross between a mini muffin and a scone and the strawberries give a beautiful "jammy" natural sweetness.  And just a note, as we head into berry season, I would recommend using fresh strawberries to give the teacakes a little more moisture if you can.

As a substitute for glutinous white flour, I’ve used almond meal and buckwheat flour, which are released into the blood slowly as an energy source, preventing that sudden peak and then drop in blood glucose levels. You can mix and match whatever flours you have available in this recipe but if you're subbing with coconut flour be sure to add a little more coconut milk.

To make this recipe gut friendly, I’ve popped in my special dinosaur powder, AKA Heal Your Gut powder which gently cleanses and sweeps away plaque built up in your gut over time, resulting in reduced bloating and the perfect environment for healthy microbes to flourish.

You'll notice I've included a touch of rice malt syrup as a subtle sweetener as it doesn’t have an overwhelming sugary taste, but you can omit this altogether if you prefer or just use stevia instead.

Coupled with a warm mug of tea, my teacakes are the perfect treat when you’re entertaining guests. It's time to replace stale, greasy treats from the biscuit tin with these.  I guarantee that your friends and family won’t ever taste the difference.

Recipe
Makes 8


Ingredients 

  • 50g/ 3.5 tbsp organic butter, softened
  • 2 eggs
  • 4 tbsp rice malt syrup
  • Alcohol free vanilla 
  • 1 cup almond meal
  • 1/4 cup buckwheat flour
  • 2 TBS Heal Your Gut powder 
  • 1 tsp baking powder 
  • Pinch salt
  • 1/2 cup coconut milk (or any milk)
  • 1 cup Strawberries cut into quarters or eighths
  • 180c for 18-20 mins

 Method

  • Preheat oven to 180C 
  • Whisk softened butter and rice malt syrup in a large bowl 
  • Add eggs and vanilla and mix well
    Add to the bowl almond meal, buckwheat flour, HYG powder, salt and baking powder and stir until just combined
  • Fold in coconut milk and strawberries, reserving some for toppings
  • Spoon into muffin pan that has been greased with butter or coconut oil, or use paper muffin liners 
  • Add extra sliced strawberries on top
  • Bake for 18-20 mins
  • Serve with nut butter/ coconut cream/ yogurt and cup or peppermint tea!

Happy gut-healing!

Lee x

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