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Baked Fish with Flaxseed Crust

Written by Lee on . Posted in Autumn, Ayurveda, Blog, Blog Dinner, Blog Lunch, Dairy Free, Eat Right for Your Shape, Sauces, Seasonal, Spring, Sugar Free, supercharged food, Wheat Free, Yeast Free

fish

Fish is one of the most beautiful proteins, and I'm always looking for interesting and flavourful ways to enjoy a simple piece of fish. Whether it’s steamed, sautéed, fried or baked in the oven, there's just so much you can do with fish; and taking on the wisdom and culinary genius of Ayurveda means that you can take hold of an impressive pallet of healthful, balancing ingredients that will not only bring fish to life flavour-wise, but will target your unique dosha in order to bring healing and balance to your entire wellbeing.

This Baked Fish with Flaxseed Crust is one of the most beautiful dinner recipes in my book Eat Right For Your Shape. You only need a handful of ingredients, but do make sure you source them well, especially the fish! Head to a good local fishmonger who sells it fresh, as an un-fresh fish can take a potentially beautiful food experience into something disappointing, if not horrible!

The recipe is beautiful for pacifying Vata (Air) and Kapha (Earth) doshas. In balance, airy Vatas’ are full of creativity and flexibility, however a diet too high in cold foods or absent of oils and healthy fats can bring imbalance to Vata’s leading to dry skin and hair, constipation, digestive problems, malabsorption, fear and anxiety. This warming fish meal with heating and grounding ingredients like black pepper and ginger will bring Vata’s back down to earth and also provide some lubrication and digestive support through the use of ghee.

Kapha’s are super nurturing peace makers in balance, but can be cold, heavy and static when eating a diet that is too high in dairy and heavy proteins, making fish an excellent choice.

Kaphas need light, warm and spicy foods to uplift and generate more digestive fire without weighing them down. This Crusted Fish really ticks all the boxes as its light protein and the use of warming spices like pepper, ginger balanced with the light mint and coriander chutney means that they will be pacified against the tendency towards weighty conditions like depressed mood, sluggishness in digestion and weight gain.

I love this recipe because you can turn a plain fish fillet into a crispy yet moist and flavourful delight covered in a special crunchy flaxseed crust that you mightn’t see every day. Flaxseeds are also an excellent source of omega-3 fatty acids that will help to lubricate Vatas’ dry intestinal tract.

Baked Fish with Flaxseed Crust

Serves 4

Turn a simple fish fillet into a crispy yet moist and flavourful delight covered with a special crunchy flaxseed crust. Flaxseeds are an excellent source of omega-3 fa􏰅tty acids and will help to lubricate vatas’ dry intestinal tract.

  • 4 rainbow trout fillets, bones removed
  • 2 tablespoons ghee, melted
  • 50 g (13⁄4 oz/1⁄2 cup) flaxseed meal
  • 1 teaspoon dried rosemary
  • 1⁄2 teaspoon Celtic sea salt
  • freshly cracked black pepper, to taste
  • Serve with brown rice and Coriander and mint chutney 
  • lime halves, to serve

Preheat the oven to 175°C (345°F) and line a baking tray with baking paper.

Place the fish skin side down on the prepared baking tray and brush with the ghee. Combine the flaxseed meal, rosemary, salt and pepper in a small bowl, then spoon the mixture over the fish and press it down gently.

Bake for 25–30 minutes or until the crust is golden brown.

Serve on brown rice with coriander and mint chutney on top and lime halves on the side.

Coriander and Mint Chutney

Serves 3-4

  • 65 g (21⁄4 oz) mint
  • 80 g (23⁄4 oz) coriander (cilantro) leaves
  • 1 green chilli, seeded
  • 2 garlic cloves
  • 2 tablespoons lime juice
  • 1 tablespoon tamarind paste
  • 1⁄2 teaspoon cumin seeds
  • 6 drops liquid stevia
  • pinch of Celtic sea salt

Combine all the ingredients in a blender until smooth.
The chutney will keep in an airtight container in the fridge for 2 days.

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.

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.

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

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

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Hello U.S and Canadian friends 🙂

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

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

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

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

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

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

Amazon

Barnes & Noble

IndieBound

Indigo 

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Eat Right for your Shape

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

Eat Right for Your Shape Cover

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

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

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

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

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

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

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

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

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

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

Deconstructed Nachos

Written by Lee on . Posted in Blog Dinner, Blog Lunch, Blog Snacks, Dairy Free, Gluten Free, Nutrient Rich, Organic, Sauces, Seasonal, Spring, Summer, Wheat Free, Winter, Yeast Free

Deconstructed nachos

From a dinner party appetiser, movie night snack or a sports game highlight, nachos are always a winner.


These messy, crunchy, gooey bites of delightfulness are notoriously delicious especially when they come with lashings of fixings to complement a beautiful range of authentic flavours.

Hailing from Mexico, the nacho has travelled the world creating a name for itself as the perfect sharable finger food.

As you may already be aware, the inexpensive and convenient commercially made nachos and their condiments have an unwanted dark side, often disguising an assortment of allergy-ridden ingredients, additives, excess sodium and unwanted inflammatory fats not to mention the radio-active looking orange cheese and cardboardy taste.

Today I’m officially deconstructing a nacho recipe as part of my mission to make ugly beautiful but still honour it’s colourful heritage.

I hope you’ll enjoy my healthy version of nachos, because let’s face it, everyone deserves to indulge in a thin and crispy nacho chip, creamy guacamole, fresh ripened tomatoes and cukes and cumin and paprika spiked mince.

Meet our Happy Campers

Written by Lee on . Posted in All, Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Candida Friendly, Dairy Free, Dehydrating Food, Dessert, Gluten Free, Heal Your Gut, Nutrient Rich, Organic, Sauces, Seasonal, Shopping List, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

happy customers

If you're dealing with digestive issues, feeling fatigued, or simply just don’t feel yourself at the moment, then this could be because of the health of your gut.

Poor gut health can exacerbate symptoms and be the cause of health complications, many of which aren’t as obvious as you might think. You could be suffering from skin rashes, anxiety, hormonal imbalances or poor immunity, common symptoms that you may not normally attribute to your gut.

If you feel the time is right and you're considering doing my four week Heal Your Gut Program I'd love to share with you some feedback I've received and introduce you to a few of the members of our ever-growing community.  You can find more testimonials here too. The next program starts on Monday 8th August 2016 and you can sign up here or find out more about it here.

Jules
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Jules says “Your Heal Your Gut Program is great. My whole family are now eating EVERY thing from the program!! I'm so happy my husband and I am sharing the cooking. This has become a family thing! This photo was taken at the end of the heal your gut program! I'm glowing.”

Anne

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“I am so grateful for my new lease on life after completing Phase 1 from your Heal Your Gut program. After a kidney infection 4 or 5 years ago, I took antibiotics for a year, then my muscles started aching and I was diagnosed with an autoimmune disease, tested for MS, etc. So then I was on Prednisolone for 2 1⁄2 years. My skin was bumpy and dry and I had fine lines on my face, I had migraines for the first time in my life, my hair was thinning, I definitely had a foggy brain, leg muscles ached, and I was always tired. I knew it was inflammation, but did not know how to fix it, apart from taking more anti inflammatory drugs.

My sister in law heard you on 3AW and called me, saying that my symptoms were the same as yours. My first week was pretty rough, with headaches and flu like symptoms for a week. Then exactly 7 days later I felt fantastic. Much more energy, no brain fog, and generally brighter and happier. Friends have noticed it even in my voice.

My legs are back to normal, no more pain, which is amazing. In two weeks I had lost 5 ks, and after 4 weeks I had lost 7 kilos, which was great although I hadn’t done this for weight loss. The saliva test shows I had/have Candida, so I am on a roll now and will continue with the same protocol. It was very comforting to have the recipes to follow, and be much more organized about buying supplies. My son really loved the soups, especially the cauliflower and turnip soup. And I was doing the supercharged shake for us both each morning! I feel so happy that I now know what was wrong with me and have the ability to fix it! This is life changing for me, thank you so much Lee.” Anne

Jodie

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Jodie emiled us to say “I have completed the HYG program twice now, each time with spectacular results! After suffering with thyroid & IBS issues for many years, I can now say I have gained control over those chronic symptoms that once left me debilitated & depressed – all thanks to Lee & her HYG program.

The major results for me include; dramatically increased energy levels, more sound & restful sleep & the joy of clear thinking where once there was only fog. As an unexpected bonus, I have lost around 15 kilos of unwanted weight I thought I could never shift after years of trying!  Through completing the program I now understand much more about the connection between your gut & mind & which foods work with you to soothe & heal. I know I need to take the time to give my digestive system a rest & the importance of including pre & probiotic rich foods in my eating. The recipes on the HYG program do all this & so much more to introduce you to & show you how to maintain your health through mindful eating habits. The support from Lee & the other participants is invaluable throughout & gave me the motivation & inspiration to keep at it when things got tough.

I can’t thank Lee enough for sharing her program & would highly recommend it to anyone seeking ways to improve their health & wellness.”

Belle

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Belle sent in a photo of her skin after week one “These are the changes to my chronic skin condition just 9 days after being on the program! I'm seeing such great results. Thank you.”

If you think my Heal Your Gut program could be what you're looking for then why not join me? It’s easy, uncomplicated, and life changing. You'll also become a part of the ever growing HYG community.

My positive and invigorating programme starts on Monday 8th August 2016 and I really do hope to see you there soon 🙂  Click here to register for the next round.

Lee x

Eight of My Favourite Condiments

Written by Lee on . Posted in Autumn, Blog, Nutrient Rich, Organic, Sauces, Spring, Summer, Winter

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A lamb roast isn’t quite complete without a dollop of mint sauce. A salad without a drizzle of dressing? I really don’t think so!

Want to turn up the sauciness and flavour of your dishes, and relish in nutrient-powered dollops that take a meal from drab to fab?

If you’ve ever opened your refrigerator and wondered why your jumbo jar of mayonnaise

is still hiding out as fresh as a daisy after six months then there’s a very good reason for that.

Store bought mayo is synonymous for containing emulsifiers, stabilizers and thickeners and life extending additives, difficult to digest for anyone with a sensitive tummy and an added source of sodium and sugar. Yes Mr Kraft I’m looking at you.

Topping your meals with a little dressing not only enhances flavor but can be good for you too. Olive oil, rich in Omega 3’s will help your body better absorb nutrients from your food and garlic with its health boosting properties makes just about everything taste that little bit better.

Wave goodbye to sauces from a science lab and cultivate your meals with wholesome condiments.

Here are eight of my favourite natural food enhancers.

hollandaise

Hollandaise

Makes about 250 ml (9 fl oz/1 cup)

Ingredients

  • 4 organic egg yolks

  • 1 tablespoon lemon juice

  • 1 tablespoon filtered water

  • 210 ml (71/2 fl oz) melted organic butter

Method

  • Place the egg yolks, lemon juice and water in a blender or mini food processor and blend on low speed for 20–30 seconds.
  • With the motor running slowly, pour in the melted butter in a thin, steady stream and keep blending until the mixture becomes thick and creamy. If it becomes too thick, add a few drops of warm water.
  • The hollandaise will keep in a sterile, tightly sealed jar in the fridge for up to 7 days.

tahini and turmeric

Tahini and turmeric dressing

For a moreish flavour hit to spark up raw veggies and fish, embrace this blissful dressing. Not only does it boast yummification super-powers, it’s also packed with the anti-inflammatory, and antioxidant properties of turmeric.

Makes 125 ml (4 fl oz/1/2 cup)

Ingredients

  • 65 g (21/4 oz/1/4 cup) tahini

  • 2 tablespoons wheat-free tamari
  • 1 tablespoon turmeric

Method

  • Place all the ingredients in a food processor with 60 ml
(2 fl oz/1/4 cup) of filtered water and blend until smooth.
  • Transfer to a glass jar and refrigerate for 30 minutes to let the flavours meld.
  • This will keep for 4–5 days in an airtight container in the fridge.

Mint chutney

This can be used as a side dressing, but it’s also delicious as a dip. By the way, it will keep for up to 5 days in the fridge.

Makes 1 cup

Ingredients

  • 2 cups mint leaves
  • 1 cup coriander (cilantro) leaves
  • 1 shallot, minced
  • juice and zest of 1 lime
  • 60 ml (2 fl oz/1/4 cup) coconut cream
  • 1 tablespoon cold-pressed extra virgin olive oil
  • pinch of Celtic sea salt
  • 1 tablespoon rice malt syrup, or
1/4 teaspoon stevia powder, or 6 drops stevia liquid
  • 1 tablespoon apple cider vinegar

Method

  • Place all the ingredients in a food processor and pulse until well combined.

Ranch dressing

Makes 1 1/4 cups

Ingredients

  • 50 g (13/4 oz/1/3 cup) raw, unsalted cashews
  • 2 tablespoons freshly squeezed lemon juice
  • 1 tablespoon apple cider vinegar

  • 1 teaspoon rice malt syrup
  • 125 ml (4 fl oz/1/2 cup) almond milk
  • 1 tablespoon tahini

  • 1/4 cup parsley leaves

  • 2 teaspoons chopped chives
  • 1 garlic clove, crushed

  • 1/4 teaspoon sugar-free mustard

  • big pinch of Celtic sea salt

  • freshly ground black pepper, to taste

Method

  • Soak the cashews for 2 hours in filtered water. Rinse, drain and pat dry.
  • Place all the ingredients in a food processor and blend to the desired consistency.
  • This dressing will keep in an airtight container in the fridge for up to 5 days.

condiments dressings

Vinaigrette

Makes 205 ml (71/4 fl oz)

Ingredients

  • 125 ml (4 fl oz/1/2 cup) apple cider vinegar
  • 80 ml (21/2 fl oz/1/3 cup) cold-pressed extra virgin olive oil
  • 1 teaspoon wheat-free tamari
  • 1 teaspoon rice malt syrup, or sweetener of your choice

Method

  • Place all the ingredients in a jam jar and shake until well combined.
  • This will keep for 4–5 days in an airtight container in the fridge.

tomoato sauce

Homemade tomato sauce

Hello Tomatoes. There are so many reasons to splurge on this wonderful, voluptuous food. Whether it’s a fruit or a vegetable is irrelevant — just pass me the sea salt and cracked pepper.

Surprisingly uncomplicated, this sauce can be used as a foundation for bolognaise, stroked upon a gluten-free pizza base or plopped over scrambled eggs. Extended simmering will thicken up the sauce and give it a more intense and robust appeal, melding the flavours together.

Supercharged tip

Here’s how to skin tomatoes... Flick the kettle on and place tomatoes in a medium-sized bowl. Using a sharp knife, carefully make a slit down one side of each tomato. Once the kettle has boiled, pour the boiling water over them, ensuring they are all covered, then let them relax in the water for a few minutes. You’ll notice that the skins will start to peel off. Strain the water from the bowl and allow the tomatoes to cool. You’ll now find it super easy to skin them.

Makes 500 ml (17 fl oz/2 cups)

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 red capsicum (pepper), very finely
  • chopped
2 garlic cloves, crushed

  • 1 onion, chopped

  • 1 kg (2 lb 4 oz) tomatoes, skinned and chopped (see tip below)

  • 3 tablespoons sugar-free tomato paste (concentrated purée)

  • 6 drops liquid stevia
or sweetener of choice
  • 1/2 teaspoon sea salt

  • 1 tablespoon chopped mixed basil and parsley

Method

  • Heat the olive oil in a deep, heavy-based frying pan. Add the capsicum, garlic and onion and cook over medium heat, stirring often, until the onion is translucent, about 6–8 minutes.
  • Add the tomatoes, tomato paste, stevia, salt and a few grinds of black pepper. Bring to the boil, then reduce the heat, cover and simmer for about 20 minutes, or until the sauce is thick.
  • Stir in the basil and parsley and taste for salt and pepper, adjusting if necessary. Remove from the heat and leave to cool.
  • You can now strain the sauce through a sieve if you prefer a smooth tomato passata (puréed tomato) sauce. This will yield about 250 ml (9 fl oz/1 cup).
  • The tomato sauce will keep in the fridge in a sterile, tightly sealed jar for up to a week. It can also be frozen for up to a month in small containers, to thaw as needed.

Caesar dressing

Authentic in flavour and taste, this is one of the quickest, easiest recipes I can think
 of — and knowing that it’s super healthy is an added reason to whip up a batch of this thick, creamy and wickedly good dressing. It’s not just limited to Caesar salads — try plonking it on sandwiches, pizza bases or use it as a marinade for chicken.

Makes about 250 ml (9 fl oz/1 cup)

Ingredients

  • 1 organic egg

  • 3 tablespoons light olive oil or macadamia oil

  • 3 anchovies, finely chopped

  • 1 tablespoon lemon juice

  • 1 teaspoon finely grated lemon zest
  • 1 teaspoon apple cider vinegar

  • 3 garlic cloves, roughly chopped

Method

  • Place all the ingredients in a mini food processor or blender and whiz until smooth.
  • The dressing can be stored in the fridge in a sterile, tightly sealed jar for up to 7 days.

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Lee’s jam jar dressing

This dressing is the perfect accompaniment to any kind of healthy salad or mixed leaves; I love it so much I use it on almost every meal — even drizzled over side vegetables such as green beans, and as a marinade when baking roasts. Splashed over salads and vegetables, the healthy oils and lemon in the dressing help absorb all the food nutrients into your body.

Makes 375 ml (13 fl oz/11/2 cups)

  • 250 ml (8 fl oz/1 cup) extra virgin olive oil
  • 2 tablespoons apple cider vinegar

  • 1 small garlic clove, crushed

  • 2 tablespoons lemon juice

Method

  • Place all the ingredients in a jar and season well with sea salt and freshly ground black pepper. Screw the lid on tightly and shake! It’s as simple as that.
  • The dressing will keep for up to 5 days in the fridge.

Add some dressings and condiments to your meals and let me know your favourites!

Lee xo

Supercharged Lamb Bone Broth

Written by Lee on . Posted in Autumn, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, gut healing, gut health, Heal Your Gut, Nutrient Rich, Organic, Sauces, Seasonal, Soup, Soups & Salads, Wheat Free, Winter, Yeast Free

lamb bone broth

Today I’m going to introduce you to gelatin-rich liquid gold.

Heralded as a staple in cultures across the globe, bone broth is a key ingredient in gut health and can be enjoyed as a healing elixir, soup, or a welcome addition to casseroles, and slow cooking.

While generally made from chicken or beef bones, my supercharged version is nourishing and comforting and provides similar nutritional benefits to traditional gelatin-rich recipes, but with the comforting flavour of lamb to add variety to your gut healing repertoire. It’s a recipe taken from my new book Heal Your Gut.

Rather than ditching the trimmings and bones from your next lamb roast, keep them stored in an airtight container in the fridge or freezer and pull them out when you’re ready to make this healing soup. Lamb is a versatile ingredient, and, if prepared correctly, one of the healthiest meats you can eat. In addition to their love of olive oil, the good health of many Mediterranean populations has been partially attributed to their love of lamb.

Lamb is high in tryptophan, an essential amino acid that regulates the control of serotonin, one of the key brain chemicals involved in regulating your mood, and making you feel calm, relaxed and sleepy, three things I’m sure we could all use more of! Because your body can’t produce tryptophan on it’s own, including plenty of tryptophan-rich foods in your diet is helpful for a contented disposition.

Incorporating lamb in your diet will help you build a strong immune system, due to its generous antioxidant content. Lamb is rich in a very highly absorbable form of zinc, important for strength, hormone production, cardiovascular and bone health. When slow cooked as in this recipe, the succulent, slightly smoky flavours of the lamb are drawn out and absorbed by the fork-tender vegetables. The result is comfort food perfection and a helpful meal to heal and seal the gut lining.

Lamb bones in particular house a variety of powerful nutrients that become released when they are slowly simmered in water. Among these nutrients, bone marrow provides the raw materials for building healthy blood cells and a strong immune system. It seems our grandparents were onto something feeding us bone broth to combat the common cold.

Want gorgeous skin, hair and perfect posture? Other valuable nutrients in bone broth include collagen, gelatin, hyaluronic acid, chondroitin sulfate, glycosamino glycans, calcium, phosphorus, magnesium and potassium. Known as “beauty nutrients” these components combine to promote beautiful skin and hair, as well as help the body maintain proper structural alignment.

Bone broth is also one of the best foods to consume for those suffering digestive issues, as it is rich in glycine and proline. These two nutrients are essential for connective tissue function – they literally heal and seal the gut, making this broth essential for those suffering chronic inflammation or auto-immune issues.

When creating your Lamb bone broth, try to use a variety of both large and small bones, as each have unique health benefits. Larger bones (such as the humerus and femur of the arms and legs) contain more bone marrow and can be beneficial for those with anemia, lung and immune disorders. Smaller bones contain more gelatinous materials, and are especially beneficial for promoting digestive health. This is why bone broth fasts are often recommended for treating leaky gut syndrome or Candida.

To get the most health benefits from your broth, look for grass-fed lamb. Conventionally raised animals are often fed a diet of inflammatory genetically modified grains, which contain herbicides, pesticides, and often contaminated with a range of heavy metals that can further weaken an already sensitive stomach.

In this recipe I’ve added another digestive aids – coconut oil – to increase the healthy anti-inflammatory fat content, and to promote nutrient absorption. There’s a reason a number of vitamins A, E, D and K are labeled “fat-soluble”. In order for your body to absorb these nutrients, you need to eat them with a healthy fat. Coconut oil adds a luxurious, creamy texture to any dish, it has also been found to be superior in aiding the absorption of antioxidants and other nutrients from the foods it is partnered with. It is also rich in lauric acid, which converts in your body to monolaurin, a nutrient found in breast milk that strengthens immunity. When choosing a coconut oil, look for an organic oil that is unrefined, unbleached, and made without heat processing or chemicals.

Make a large batch of this versatile broth over the weekend, and then store any leftovers to use throughout the week. It freezes brilliantly and can be placed in ice cube trays for convenience. You can use the liquid from this broth as a stock base in a range of dishes, or enjoy the soup as is. The longer it is left to sit, the more the tastes of the onion, garlic and bay leaf will meld and develop, and the more aromatic and flavoursome this dish will become.

I hope you’ll enjoy my gut healing broth. It’s comfort and nourishing food at its finest!

You can find the Heal Your Gut print book here or the eBook here.

Supercharged Lamb Bone Broth

 # Supercharged tip

You can make bone broth in a slow-cooker. Cook on low for up to 24 hours, topping up with filtered water if they reduce too much.

Think before you throw out the trimmings and bones from your next lamb roast. Lamb broth provides similar nutritional benefits to a gelatine-rich beef broth, but with the comforting flavour of lamb to add variety to your soups.

Ingredients

  • 60 ml (2 fl oz/1/4 cup) extra virgin coconut oil
  • 1 kg (2 lb 4 oz) lamb marrow bones

  • 2 litres (68 fl oz/8 cups) filtered water

  • 2 carrots, peeled and roughly chopped
  • 2 celery stalks, roughly chopped
  • 3 garlic cloves

  • 1 onion, peeled and quartered
  • 
1 bay leaf
  • 2 tablespoons apple cider vinegar

  • Celtic sea salt and freshly cracked black pepper, to taste

Method

  • Preheat the oven to 200°C (400°F).
  • Place a flameproof casserole dish on the stovetop over medium heat and melt the coconut oil. Add the bones and stir to coat. Add the lid and transfer the casserole dish to the oven. Bake for 30 minutes or until bones are browned.
  • Transfer to the stovetop, cover with the filtered water and add the remaining ingredients, including seasoning. Bring to a boil, then reduce the heat to as low as possible and simmer for 4–6 hours. Add a little more filtered water from time to time if necessary.
  • Remove from the heat and allow to cool, then strain and refrigerate until the fat congeals on top. Skim off the fat and store the stock in an airtight container in the fridge or freezer, or freeze in ice-cube trays.

Slow Cooked Greek Lamb

Written by Lee on . Posted in Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, Nutrient Rich, Organic, Sauces, Seasonal, Spring, Summer, Wheat Free, Winter, Yeast Free

slow cooked greek lamb

Slow-cooked, melt-in-your-mouth lamb is a classic winter meal, yet the Mediterranean spin on this family favourite makes it a firm weekend lunch fixture at any time of the year, rain, hail or shine.

Add some carrots, parsnips, turnips or sweet potatoes to the roasting pan to soak up the delicious juices of the herb-infused meat as it roasts, and you’ve created an easy side dish to serve alongside it. This lamb also teams perfectly with high-fibre, low-carb mashed cauliflower.

Bursting with protein and healthy anti-inflammatory fats, slow cooked Greek lamb is delicious and a welcome bonus to slow cooking fans the world over.

Lamb is perhaps one of the most common meats in Greece, consumed at least several times a week. An important holiday food, lamb is a crucial part of Greece’s culinary heritage. Considered a specialty, this meal is often accompanied by red wine or ouzo, a traditional Greek alcoholic drink served ice cold.

Heal Your Gut Book

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

Heal Your Gut Print Book

I'm excited to share my brand new print book with you, on my very favourite topic, the gut! 

Gut problems are at the forefront of many people's health concerns: bloating, constipation, indigestion and food intolerances.

Importantly, the causes and symptoms of these sorts of digestive problems can be helped without resorting to a truckload of pharmaceuticals.

Research is also linking an unhealthy gut to serious medical concerns such as IBD, IBS, Crohn’s disease, coeliac disease, thyroid problems and diabetes amongst many others.

In my new book Heal Your Gut, I like to think of the gut as a garden that can only thrive when the soil is healthy. Healthy soil requires healthy foods and nutrients that will allow the ‘good guys’ to flourish. By feeding our bodies all-natural, easily digestible foods, we can help our gut to function optimally, without the need to resort to dietary supplements.

Heal Your Gut is especially designed to help restore inner gut health, including a four phase treatment program, supported by 90 delicious, anti-inflammatory recipes to heal and nourish your gut.

Recipes include warming drinks, teas, juices and tisanes; broths and stock; soups; and dessert. It also covers fermented foods for when your gut is strong.

The book is suitable for non-vegetarians and vegetarians and also people following a FODMAP diet and will help to alleviate many of the symptoms of an unhappy gut.

You can preorder the Heal Your Gut print book here, for delivery at the end of August.

Say hello to delicious recipes and a happy and healthy digestive system! Are you ready?

Lee x

Spotlight on Spinach Plus Spinach Loaf Recipe

Written by Lee on . Posted in All, Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Candida Friendly, Dairy Free, Dehydrating Food, Dessert, Gluten Free, Nutrient Rich, Organic, Sauces, Seasonal, Shopping List, Spotlight On, Spring, Sugar Free, Summer, Supercharged Food Menu, Vegetarian, Wheat Free, Winter, Yeast Free

Screen Shot 2015-06-29 at 9.28.37 am

With the rise in popularity of “superfood” greens such as kale and collard greens, it appears that my favourite spinach has taken a backseat.

But this tasty, affordable and incredibly versatile green deserves a place as a staple item on the household-shopping list, as it remains one of the most nutritionally dense foods around.

It’s no wonder spinach was Popeye’s food of choice, with just a one cup serving providing 35% of your daily iron needs, 84% of your manganese, 65% of your Folate and a whopping 300% of your daily vitamin A requirement!

As part of the amaranth family, there are three different types of spinach generally available – savoy, smooth-leaf, and baby spinach, with the latter being the most popular. Savoy has crisp, creased curly leaves, whilst smooth-leaf (or English) spinach has flat, unwrinkled, spade-shaped leaves that are great in soups and stews. All varieties of spinach have a milder flavour and delicate texture compared to most leafy greens (such as kale), making spinach a much more child-proof vegetable, and an easy addition to any juice or smoothie.

Try to choose organic spinach leaves if you can as this leafy green is exposed to pesticides more readily than, say, a root vegetable that is more protected in the ground as it grows.

If you aren’t able to afford organic, wash your spinach with a little white or apple cider vinegar to reduce any pesticide residue.

Calorie for calorie, leafy green vegetables such as spinach provide more nutrients than any other food. This is why health professionals across the world and most dietary disciplines (vegan, paleo, holistic, mainstream) are united in their belief that they should form the bulk of your diet.

Spinach has a high water content, helping to not only keep you hydrated, but also making you feel fuller and reducing your tendency to load up on denser, nutritionally poorer choices.

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