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One Pan Roasted Fish & Vegetables

Written by lee on . Posted in Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Heal Your Gut, intermittent fasting, Nutrient Rich, Sauces, Seasonal, Summer, Wheat Free

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There’s only one word I can use to describe this one pan meal from my brand new cook book Fast Your Way to Wellness and that is Delicious!  

I cannot tell you how many times a good old one-pan has rescued me from the potential stress of last-minute dinner guests, and tired weeknights where it would be ever-so-easy to order in.

With a kitchen filled with plenty of veg and a variety of proteins, herbs and spices, there’s always the possibility of a creative and delicious one-pan that will satisfy the belly and nourish your body.

This particular meal is of the seafood variety, so it’s perfect for warmer days, and a great way to tick off your fish quota for the week.

Interestingly, in all my years of studying, researching, reading, and searching for supercharged foods, seafood has recurred as one of the most healthful ingredients humans can fill their bodies with. Studies show that people who consume fish regularly have a lower risk of heart attacks, strokes, and death from heart disease. More studies have shown that people who serve fish up on their plate have lower rates of cognitive decline, and scientists believe that it may increase grey matter in the brain, protecting it from age related degeneration. Grey matter is the stuff that acts as the major functional tissue in your brain; containing the neurons that are responsible for storing your memories, processing information, and basically making you human!

Fish is a dream to cook with, as it provides protein in a lighter form, it digests beautifully, is versatile, and is high in one of my most highly adored nutrients for inflammatory conditions: omega 3 fatty acids.

Fish oils are one of your best whole food sources of anti-inflammatory fatty acids. There are two types of these fatty acids in fish oil; EPA and DHA. These guys are total legends, as they inhibit the signals of inflammation within the body.

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Fast Your Way to Wellness Book + Mint and Ginger Prawns Recipe

Written by lee on . Posted in All, Autumn, Blog, Blog Dinner, Blog Lunch, Blog Salads, Candida Friendly, Dairy Free, Gluten Free, Heal Your Gut, Healthy Home, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Supercharged Food Menu, Wheat Free, Yeast Free

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

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

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

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

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

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

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

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

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

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

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

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

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At only 202 calories per serve (846kJ), it just shows that fasting can be satisfying to your tummy and tastebuds.

Prawn, Mint and Ginger Prawns with Coleslaw

Serves 2

  • 1 small carrot, grated
  • 180 g (61/4 oz/1/4 small) cabbage, finely shredded
  • 180 g (61/4 oz/1/4 small) red cabbage, finely shredded
  • 2 kale leaves, stalks removed, roughly chopped or torn
  • 1 spring onion (scallion), thinly sliced
  • 1 teaspoon extra virgin olive oil
  • 150 g (51/2 oz/10 medium) peeled and deveined prawns (shrimp), tails left intact
  • mint leaves, to serve

Dressing

  • 1 teaspoon finely grated lime zest
  • 1 teaspoon lime juice
  • 1 teaspoon grated ginger
  • 1 garlic clove, crushed
  • 2 teaspoons wheat-free tamari
  • 1 teaspoon sesame oil
  • 1 tablespoon finely chopped mint

Combine all the dressing ingredients in a small jar, then seal and shake well.

Combine the carrot, cabbages, kale and spring onion in a serving bowl.

Heat the oil in a medium frying pan over medium heat. Add the prawns
and cook for 1–2 minutes on each side, until cooked through.

Put the prawns on top of the vegetables, pour over the dressing and serve topped with the mint leaves.

You can purchase the book here.

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Supercharged Summer Popsicles ☀️

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

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

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

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

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

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

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

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

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

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

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

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

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Popsicles

Makes 6-8 popsicles 

Ingredients:

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

For chocolate version add in 1 tsp of cacao powder

Method:

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

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

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

Lee xo

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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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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

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“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

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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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Introducing Our New Two Day Gut Healing Program

Written by lee on . Posted in Blog, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, healthy gut. digestive health, micro flora, microbiome, mindfulness

Market Fresh Vegetable Soup

Lights, camera, action...I'm so happy to announce my brand new 2-Day Heal Your Gut Maintenance program is now live.

If you're thinking about joining, I want to give you some information to help you decide whether it's right for you.  I've designed this program specifically for you. I want to make it as uncomplicated and achievable as possible.

You'll enjoy simple yet delicious recipes, get help every step of the way and have access to a team of experts as well as information, videos and daily emails to educate and motivate you. 

If you've been suffering with low energy, fatigue, gut issues, weight issues, auto-immune problems, or any condition aggravated by a poorly functioning digestive system this program will really help you to get back on track.

Or if you've already completed our four-week Heal Your Gut eCourse and want to maintain good gut health long term and looking to continue gut maintenance two days a week, this is the perfect way to do it.  

Think of it as 5/2 fasting with a gut healing twist!

The great part about joining is that it's affordable and you only need to commit two days a week to create and maintain a healthy gut and still enjoy a balanced lifestyle.

You'll also wave goodbye to any existing tummy troubles, pain and bloating forever and learn ways to never feel weighed down or uncomfortable again!

Read some of our current testimonials from happy HYGr's here.

WHY SHOULD YOU JOIN THE 2-DAY HEAL YOUR GUT MAINTENANCE PROGRAM?

  • It’s not time consuming and is easy to implement into your normal daily routine.
  • You only need to do it two days a week to maintain great gut health. It really couldn't be any easier!
  • It’s not difficult to maintain each week and doesn't require major changes to your life.
  • I know that it will inspire you, motivate you and bring about a sense of true vitality and energy to your body and you'll feel like a new person.
  • It will help with weight reduction and balance if that's an issue for you.
  • You’ll be provided with step-by-step guidance on how to heal and maintain a healthy gut with food to achieve optimum and enduring health.
  • You can enjoy gut healing recipes which are nourishing, tasty, simple to make and easily digestible. All recipes are gluten, wheat, dairy, yeast and sugar free and include wholefood ingredients that can be found in your local supermarket or healthy grocer.

INDIVIDUALISED CARE

  • The program takes you into account as an individual and we help and guide you every step of the way so that you can achieve your goals.  We also have a team of gut health experts  to call upon with any of your individual concerns. 
  • It's suitable for vegetarians and if you're following a FODMAP diet.
  • You'll learn how to set yourself up for a good gut healing day and how to rectify symptoms quickly if you've eaten something that has troubled you.
  • It's not a strict or restrictive plan and takes into your account your daily nutritional needs.
  • You'll enjoy delicious and nutritious gut healing or gut maintenance recipes tailored to your needs and depending upon the level of improvements you are looking for.

WHAT YOU'LL RECEIVE WHEN YOU SIGN UP TO THE PROGRAM

  • Welcome pack
  • Two days of recipes, meal ideas delivered to your inbox
  • Additional gut healing recipes adapted to meet your specific needs
  • Web videos, informative guides and the latest gut health information
  • Unique guided audio meditations to nurture you through the process
  • Daily expert advice and encouragement to keep you on track
  • 24/7 support to answer all of your questions from a team of experts

Make a two day commitment to the health of your gut and you'll be surprised at how good you can feel and the improvements you'll experience in your overall health. 

I hope you'll join me in making your gut healthy and happy today.

Join me in healing your gut and look forward to better health and vitality.

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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!

img_3162

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

img_3168

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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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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Supercharge Your Gut FREE Online Summit

Written by lee on . Posted in All, Blog, Heal Your Gut, Heal Your Gut Powder

new_imageExciting announcement!

I'm proud to announce that we're running our first ever FREE Supercharge Your Gut online summit.

We’ve brought together over thirty GUT experts from all around the world, to share with you the latest information, developments and gut health strategies for a happy and healthy gut. 

We've chosen speakers who are at the top of their game … who live and breathe everything they are teaching ..... and who will be bringing enormous amounts of value to you. 

And you should know, each of them jumped on board without hesitation, despite their busy schedules .. which speaks volumes about their passion and dedication to helping you.
 
We've pulled together a collection of incredible health practitioners including medical doctors, gastroenterologists, naturopaths, nutritionists, psychologists and natural health experts in the field of gut health. 
 
During the summit you'll be able to listen to about six interviews each day, over the five day period of the summit which runs from 12th - 16th October 2016. 
 
The summit is perfect for you if you want to learn more about the epicentre of health and how to encourage a happy and healthy gut.  You’ll learn new research and different practices so you can find out what feels right for you. You'll be able to listen to our team of experts, mix and match their philosophies and tips to suit your needs and start to live a healthier and more energised life.
 
Also included is our Supercharge Your Gut Summit e-Notebook. Download, print the book and make your own notes during the five days. Get also the full bio of our speakers and summit recipes for an even more supercharged experience.
 
Here’s some of what you will learn
  • Our expert’s top tips on how to Supercharge Your Gut
  • How the brain and the gut connect
  • The importance of a healthy microbiome
  • How your diet, intestinal health and gut bacteria can help you burn fat
  • How Ayurveda can help you with a happy and healthy gut
  • The gut and the immune system connection
  • Advanced strategies for building a healthy gut flora
  • What kinds of food and herbals to introduce for a healthy gut
  • All about different diets and discover what works for you

I hope that you can come and join us for this FREE worldwide online event.  To find out more and register click below.screen-shot-2016-09-23-at-6-59-01-amThe FREE Supercharge Your Gut summit runs for five days.  There will be six + interviews a day , plus a Summit e-Notebook.  See you online from 12th - 16th October 2016. 

 

Lee xo 

screen-shot-2016-09-23-at-6-58-53-am

 

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Lemon and Blueberry Ice Cream

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

lemon-and-blueberry-icecream

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

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

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

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

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

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

A popular vanilla ice cream ingredients label:

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

And a “raspberry” flavoured ice cream creation contained:

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

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

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

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

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

                             

Recipe

Ingredients

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

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

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

Method

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

Enjoy! 

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