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Brussellin’ into winter with Supercharged Sprouts

Written by Lee on . Posted in Blog Dinner, Blog Lunch, Gluten Free, Nutrient Rich, Organic, Vegetarian

The other day I was standing in the middle of my local supermarket and was stuck; bewildered by all the choices I could possibly make; especially in the tea aisle; there were about thirty five different types!

Instead of diving straight into the fresh produce as I normally would, I decided to observe my fellow shoppers and see how they made what was going to be one of the toughest decisions of the day: paleo bread or white bread? Organic brown rice or regular white rice? Organic apples or non-organic apples? stevia or steeeevia 😉

I noticed that people stopped and peered at the organic food, checked the price tag, proceeded to pick their jaw up off the floor and then trundle towards the non-organic produce.

With so many available products in the supermarket, for many of us we tend to end up choosing the cheaper, mass-produced options. 

I've recently partnered with Sprout Market, a new online grocery market, and the perfect helper to make healthy living affordable and accessible for everyone; especially people who don't have natural ingredients available at their fingertips. Sprout Market is a membership-based community that is focused on sharing organic and natural products with Australians at low prices.

With that thought in mind and as I picked up my usual Brussels sprouts, a new recipe idea overcame me and I knew I had to get into the kitchen and share it with you ASAP.

Cue: my delicious Honey + hemp oven roasted sprouts with goat's cheese. 

Brussels sprouts are rich in many valuable nutrients such as fibre and calcium. They help to cleanse the body (in the nicest possible way) and are loaded with antioxidants - Say hello to glowing skin!

I've also added hemp seeds into the mix because they're nutrient-dense and add a delicious crunch.  Hemp seeds have a perfect balance of proteins, essential fats, vitamins and enzymes. Hemp provides a wide range of health benefits, including sustained energy, increased immunity, lowered cholesterol and decreased blood pressure.

And let’s not forget the delicious combination of goat’s cheese and honey, two prime ingredients that marry beautifully together. I’m practically drooling at the thought of it are you?. A sweet drizzle of honey so perfectly complements the freshness of goat's cheese. I really hope you make this one.

If you're looking for affordable ingredients such as Manuka honey, good quality hemp seeds and lots of organic spices Sprout Online Market is a great place to start. For first time orders they have a 10% off plus free shipping Supercharged Special. (Full disclosure, I am an ambassador for Sprout Market).

For less than $5 a month ($59.95 annually), you are provided with a cream of the crop selection of quality food, supplements and products from some of the best brands at up to 60% lower than their RRP. Every product is categorised and tagged, with labels like vegan, paleo, GMO-free and more, to make it easier for everyone to select and shop according to their dietary needs.

Now, everyone can gain access to organic and natural products with prices that work with their budget.

I’m also delighted to announce that Sprout is 100% green, using biodegradable materials to package your goodies and ship them out to you wherever you are in Australia.

With that said, I can think of no better way to start the ball rolling than with some brussellin’ now that we are well on our way to winter and the wind is blowing a kale outside.

Honey + hemp oven roasted sprouts with goat's cheese 

Serves: 4

Ingredients
• 400g Brussels sprouts, trimmed and halved (or whole if small)
• 4 garlic cloves halved
• 3 tablespoons olive oil
• 1 tsp cumin
• 1/2 tsp turmeric
• Sea salt and freshly ground black pepper
• 2 tbs raw honey (I used Manuka)
• 1/2 cup walnuts
• 1/2 cup goat's cheese


To serve (optional)
• Squeeze lemon
• 2 tbs Superseed sprinkle mix (I used Pimp my Salad Brand)
• 2 tbs hemp seeds

Method

Preheat the oven to 190°C and place Brussels sprouts and garlic and into a large roasting dish, sprinkle with oil, season with cumin and turmeric, salt and pepper and honey and toss to coat.
Roast for about 30 minutes, and halfway through stir then, at the 20 minute mark add the walnuts. Return to the oven until crispy and caramelised.
Remove from oven and crumble on goat's cheese.
Squeeze some lemon juice if using then sprinkle with super seed sprinkle mix and hemp seeds and serve. 

Gutmeal (Oatmeal with a gut-healing twist)

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Dairy Free, Gluten Free, gut healing, Heal Your Gut Powder, Heal Your Gut Powder, Nutrient Rich, Organic, Spring, Sugar Free, Wheat Free, Winter, Yeast Free

There’s something that’s just so nourishing about starting the day with a big bowl of oatmeal. A spoon of porridge on a colder morning is like a warm hug for your insides!  

Oats are amazing for lowering our overall cholesterol levels, especially the ‘bad’ cholesterol known as LDL (low-density lipoprotein). High levels of LDL raise your risk of developing blood clots which can lead to heart diseases. While not all cholesterol is bad, LDL is one we need to look out for. 

They're packed full of soluble fibre, which reduces the absorption of LDL cholesterol in the blood. This means every morning you start your day off with a bowl of porridge, you’re fighting heart and cardiovascular disease!

Oats are one of the yummiest gut-healthy foods out there.  Not only are they delicious, they boost some beneficial bacteria in the gastrointestinal tract which can provide serious relief in cases of irritable bowel disease, irritable bowel syndrome and constipation.

No bowl of oats is finished without beautiful berries. Berries have proven to help your brain think better and additionally, the antioxidant-rich fruits are great for maintaining control over our muscles – which is so important when it comes to ageing. If you want to get amongst the berry madness, why not try my Supercharged Summer Popsicles or Strawberry Teacakes?

I've combined the magical powers of oats with my Heal Your Gut Powder for some extra gut-boosting love. This gutmeal is such an easy way to squeeze in some gut-healing benefits first thing in the morning. My HYG powder is remarkable for detoxification, aiding nutrient absorption and improving hair, skin and nails health. You can read more about the amazing benefits of HYG powder and purchase it here!

Now that’s a winning breakfast!

Gutmeal (Oatmeal with a Gut-Healing Twist)

Ingredients: 

Method:

  1. Cook oats in water
  2. Add sea salt and cinnamon
  3. When cooked, stir in the HYG powder
  4. Add milk and remove any lumps by stirring through
  5. Top with berries and torn mint

Enjoy this tasty breakfast recipe to fill the belly and nourish the mind.

6 Reasons I Love Sardines + Sardine Mash Pot Recipe

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Digestion, Dinner, gut health, Heal Your Gut, healthy gut. digestive health, Learn, Lunch, Nutrient Rich, Recipe Book, Sugar Free, Super Foods, supercharged food, Supercharged Food Menu

sardine mash pot

Why on earth should I eat sardines? Now before you turn your nose up on these commonly rejected tinned swimmers, you may be surprised by the answer. In fact there is not just one answer to this question. There are several reasons why a good old can of sardines should make an honoured appearance in your pantry.

Sardines might not immediately seem like the most joyous of foods, but they’re so insanely beneficial you’ll be sure to fall in love with them. They’re rich in omega-3 fatty acids and energy-boosting vitamin B12, as well as minerals such as calcium, iron, magnesium, potassium and zinc. This mash is an inexpensive and nutrient-dense meal for when you feel like a boost.

Here are the top six reasons why I love sardines, and why they're one of my favourite supercharged foods for good health.

1. A superior source of omega 3’s

Everyone needs more omega-3 fatty acids in their diets due to the use of processed vegetable oils in foods, and feeding livestock on corn and grains, rather than green pastures. Sardines are a wonderful source of high-quality omega-3 fatty acids. Research is showing that omega-3 fatty acids, particularly EPA may help to support the tolerance of probiotic strains within your gut microbiome; making sardines an excellent gut health superfood.

2. No worries about mercury

The small size of the sardine means that it has less opportunity to pick up and accumulate mercury. The skinless and boneless sardines are even lower in mercury, with up to 50% less mercury than regular sardines because the mercury is stored in the sardine’s spinal cord. Many people say they also taste better. Larger fish, even salmon contain significant more concentrations of mercury than the tiny sardine.

3. High in vitamin B12

A Vitamin B12 deficiency, even a mild one, can cause symptoms including nerve damage, poor mental function, problems with oxygen uptake into cells, and depleted energy. One can of sardines provides a whopping 338% of your daily Vitamin B12 needs!

4. Anti-inflammatory

The numerous benefits of omega-3 fatty acids are related to their ability to act as an anti-inflammatory, making them a super effective treatment and prevention of hundreds of medical conditions. Omega-3 rich sardines have a remarkable ability to help defend against mood disorders like depression and anxiety, ADHD, arthritis, infertility, heart disease and inflammatory gut conditions like ulcerative colitis and Crohn’s disease.

Rosemary and thyme chicken stew

Written by Lee on . Posted in Autumn, Blog Dinner, Dairy Free, Fast Your Way to Wellness, Fasting, Nutrient Rich, Organic, Seasonal, Spring, Summer, Winter

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Winner winner chicken dinner!

Today I'm sharing one of the many fast friendly recipes from my new cook book Fast Your Way to Wellness.

Chicken is a staple in my house. I love all its parts, from the darker leg meat, a perfectly poached breast, or a slowly cooked thigh. The way it absorbs flavours and its impressive versatility means it’s always on my mind for meal ideas ranging from soups, roasts, broths and slow cooker delights.

Chicken is the most common type of poultry on the planet. It’s believed that chickens were first domesticated somewhere in India thousands of years ago, initially for cockfighting and later for meat consumption. From there, chickens spread to other parts of Asia, Africa, and Europe and eventually to the Americas; brought from Europe by the early colonists. In the U.S , we now see chicken popularized by fast food giants in the form of nuggets and fried chicken.

Apple Pancakes Y’all

Written by Lee on . Posted in Blog, Blog Breakfast, Dairy Free, Dessert, Fasting, Gluten Free, gut healing, gut health, intermittent fasting, Kids, Lunch Box Ideas, lunch box ideas, Nutrient Rich, Organic, Seasonal, Spring, Summer, supercharged food, Vegetarian, Wheat Free, Yeast Free

appleThe humble apple is one of my greatly adored kitchen staples and today I'm sharing an apple recipe from my brand new book Fast Your Way to Wellness.

Affordable, nutritious and versatile, they’re a scrumptious fruity must-have that I love to continually replenish within my kitchen. Whether sliced thinly and thrown into salads, baked and stuffed with nuts and oats, stewed and made into apple sauce, or lovingly formed into a classic crumble, apples are the jack of all trades and a loyal friend that awaits transformation into all kinds of delectable creations.

Apples are nutritional ninjas, boasting loads of wellness boosting properties. Did you know that apples are a wonderful ingredient for regulating blood sugar? Recent studies have shown that the polyphenols contained within apples can help to prevent rollercoaster blood sugar spikes. Particular flavonoids like quercetin have the effect of inhibiting enzymes like alpha-amylase and alpha-glucosidase which normally break down carbohydrates into simple sugars. Therefore when you eat apples, your body deals with less simple sugars and releases you from spikes in blood sugar.

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.

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.

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.

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.
 
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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

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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