Instagram200    

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

rosemary-and-thyme-chicken_sml

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.

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

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.

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

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

onepan-bake_smlrgb

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.

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

mint-and-ginger-prawns_sml

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.

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

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.

Processed with VSCO with f2 preset

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

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

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

img_1365

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!

96d1feb7-bcb7-4a05-85a8-231453ed00f3

Have a wonderful Christmas!

Love Lee xo

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

My Bestest Ever Roasted Vegetable Stock

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

roasted-veg-stock

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

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

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

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

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

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

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

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

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

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

A Sustainable Christmas + Recipes

Written by lee on . Posted in Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Christmas, Seasonal, Shopping List

xmas

image via pinterest

Christmas is a time of joy, the sharing of generous gifts, lavish hospitality and the warmth of celebrations shared between family and friends.

The moment December hits, I feel the anticipation for Christmas rising within me, and a yearning to experience the sensations of the festive season drives me into the mode of planning meals, decking the halls and imagining all the ways that I can express the Christmas spirit through delicious foods, gifts and home adornments.

Have you ever thought, however, about the impact of Christmas on our planet? Christmas is the peak time for consumerism, and sadly many of the gifts that are shared are of the plastic and cheap variety. And purchases that emerge out of our buy-buy-buy culture don’t serve the planet from an environmental point of view.

If you’re buying clothes, some of the outlets have questionable ethical standards, and foods are purchased and consumed in large quantities, out of season, and often wasted.

This is the not so pretty side of Christmas, but how about this year we approach the silly season mindfully, consciously and with sustainability in mind? I believe we can do it!

This year, I don’t have a Christmas present list for myself, but if friends want to bestow presents, I’m letting them know that plants or herbs for my garden are always welcome. I’ve also highlighted a couple of things in the Oxfam catalogue too. By the way, if you’re on the lookout for natural gifts for a healthy lifestyle then you might like to read my Healthy Gift Giving Guide here.

I’d love to share with you a few of my top tips for approaching Christmas sustainably and ethically this year.

Make your own Christmas tree

wooden-twig-tree

You might think that sparing a live tree might be better for the environment, but fakies of the plastic varieties generally only last around six years, and you can guess where they end up….. landfill!  The best option for a sustainable Christmas tree is to put your thinking cap on and create something unique, from materials around you. Why not gather driftwood and arrange it as a tree, adorned with hanging seashells? Or pot a native Australian pine? The sky is the limit, and you can create something completely unique that will be a topic of interest for your guests. I make use of the large banksia tree in my garden and decorate it with fairy lights and second hand finds.

DIY gifts

Tamari Nibble Mix

Why not steer clear of the consumerist bandwagon and opt for gifts that are upcycled, homemade or DIY. A fun thing to do is to invite some friends around for a ‘crafternoon’, scouring pinterest for creative gift ideas. Think jars of deconstructed dry-mixes for baked goods such as brownies or cakes, with a handwritten recipe attached, or home made wall hangings, knitted or woven goods, or upcycled trash to treasure items made from op-shop finds. Steptoe and Son style :). You can also tap into the experience economy by avoiding a physical gift, rather opting for workshops, bread baking classes or cooking schools in your local area.

Meal plan sustainably

buckwheat

Avoid the supermarkets as much as possible, rather seeking to support small local businesses. Order organic meats and hams that are grass fed, free range and free of chemical nitrates. Enjoy ocean caught and local sustainable sea foods from your fishmonger. Hit up your farmers markets in the lead up to Christmas and stock up on seasonal fruits and vegetables, or visit co-ops locally to purchase organic nuts, seeds and dried foods in quantities you need. Plan your meals ahead of time. By working off a plan you can avoid food waste, and find ways to re-use the leftovers in the week after Christmas.

My blog and recipe books are full of seasonal delights that will tantalise the tastebuds this Christmas. You can read more about them here.

When it comes to menu planning here are a few ideas to mull around with in the lead up to creating your Christmas lunch or dinner...

To begin, some of my favourite starters include Pistachio Stuffed Mushrooms, Smoked Salmon and Pistachio Terrine or a classic chicken liver pate.  Red Capsicum and Hazelnut and Basil Pesto work well as beautiful dips with Lemony Herb Crackers or Cheesy Star Crackers.

screen-shot-2016-12-03-at-9-25-27-am

To balance out the indulgence I love to make sure my table is abundant with fresh salads full of antioxidant rich ingredients. My Kale, Strawberry, and Avocado Salad and Warm Beetroot, Carrot and Pear Salad are always crowd pleasers. 

Kale strawberry and avocado salad

For the main course, I can’t go past a classic ham, and this Gluten Free Christmas Ham with Rosemary will drop the jaws of all your guests.

When it comes to dessert, Supercharged Christmas Cake is a after dinner winner, and no Christmas table is really a Christmas table without the presence of mince pies; these Cranberry Mince Pies are to die for. xmas cake LRLast but not least, every Aussie Christmas feast must have a nanna inspired trifle, and my Layered Quinoa Trifle will satisfy your sweet tooth, even after filling yourself to the brim with feasting.

Layered Quinoa Trifle

For my absolute top picks, here are a few of the sustainable and supercharged Christmas courses that will be gracing our family table this year from my eBook The Renewable Table.

I wish you all a very Merry Christmas and happy and sustainable holiday season 🙂

And now for the recipes..

Mexican lamb shoulder with cumin, oregano and pomegranate glaze

screen-shot-2016-11-14-at-5-36-22-pmServes 8

Ingredients

  • 4 garlic cloves, chopped 

  • 2 tsp ground cinnamon 

  • 2 tsp ground cumin 

  • 1 tbsp. dried oregano 

  • 1 lemon halved and pips removed 

  • 1 tsp Celtic Sea Salt 

  • 1 tsp black pepper 

  • 2kg bone-in lamb shoulder joint 

  • 2 brown onions, cut into wedges 

  • 1 whole quorn of garlic unpeeled 

  • 1litre pomegranate juice 

  • 1 lemon juiced 

  • 3 tbsp. apple cider vinegar 

  • 2 tbsp. rice malt syrup 

  • 250g full fat natural yogurt 

  • Seeds from 1 fresh pomegranate 

  • Small handful mint leaves, chopped 


Method 


To make marinade place garlic, cinnamon, cumin, oregano, lemon and rind, salt and pepper and blend until
smooth.


Place the lamb in a large
baking dish and spoon the
mixture on top and massage
in with hands. Let marinade in
fridge for between 2 and up to
24 hours.


Heat oven to 160°C/140°C
fan/ gas 3. Place lamb into
pan and garlic and onions
surrounding the lamb, then pour
over the pomegranate juice and
lemon and apple cider vinegar.


Cover the lamb with foil
and cook for approx. 4 hrs, checking every hour and re- basting with the juice.


When ready and after four hours, remove
pan from the oven and carefully remove lamb and pour juice into a saucepan on the stove
over a medium heat. Replace lamb into baking tray and place back into the oven whilst you are making the syrup.

Add rice malt syrup and cook until bubbly and a thick syrup is formed adding more rice malt syrup if necessary. This should take about 20 minutes. Once it is ready, remove foil from lamb, pour it over the lamb and return to oven for 20 mins until the lamb becomes crispy on top.

Pistachio minted cranberry quinoa

scvegetarian quinoa saladServes 4-6

Ingredients

  • 1 zucchini (courgette), sliced
  • 1 eggplant (aubergine), cut into bite-sized pieces
  • 4 garlic cloves, whole
  • 80 ml (21/2 fl oz/1/3 cup) cold-pressed extra virgin olive oil, plus extra, for drizzling
  • Celtic sea salt
  • 270 g (91/2 oz/1 cup) cooked quinoa
  • juice of 2 lemons
  • 1 tablespoon grated lemon zest
  • 1 bunch of mint, leaves only, plus extra, to serve
  • 1 bunch of coriander (cilantro), leaves only, plus extra, to serve
  • 1 pomegranate, seeds only
  • 2 avocados, peeled, stones removed and sliced into wedges
  • 4 small spring onions (scallions), chopped 125 g (41/2 oz/1 cup) slivered almonds

Method

Preheat the oven to 200°C (400°F/Gas 6).

Place the zucchini, eggplant and garlic on a baking tray, drizzle with olive oil, sprinkle with salt and roast for about 35 minutes.

Remove from the oven and set aside to cool.

Meanwhile, place the quinoa in a bowl with the lemon juice and zest and the olive oil. Combine well.

Place in a salad bowl with all the other ingredients and serve topped with extra mint and coriander leaves.

Festive Almond, cinnamon and rhubarb cake

screen-shot-2016-11-14-at-5-24-39-pmMakes one cake

Firstly make stewed Rhubarb

Ingredients

  • 750gm rhubarb trimmed and chopped into 2-3 inch pieces
  • 75g coconut sugar or sweetener of choice
  • 1 small orange, zested and juiced 1 inch knob ginger grated 1 tsp vanilla bean powder
  • 1⁄4 cup water

Method

Place in large saucepan and place remaining ingredients over the top.

Bring to a boil and simmer gently until soft, about 10 minutes until rhubarb is cooked but still holds it shape.

Take two cups of rhubarb for Xmas recipe and set aside and place remaining rhubarb in fridge for use on Boxing Day.

Ingredients

  • 60g butter 

  • 1 tsp finely grated lemon rind 

  • 1 1⁄2 cups (300g) coconut sugar 

  • 2 eggs 

  • 2 cups almond meal 

  • 1⁄2 tsp baking powder 

  • 1 tsp bicarbonate of soda 

  • 1 tsp ground cinnamon 

  • 1⁄2 tsp grated nutmeg 

  • 1⁄4 tsp sea salt 

  • 1⁄2 cup coconut cream 

  • 2 cups cooked rhubarb 


Method 


Preheat the oven to 170°C/340°F Gas Mark 4 and grease an 18cm round cake tin.


In a bowl beat butter, rind, coconut sugar and eggs and stir in almond flour, baking powder, bicarbonate of soda, cinnamon, nutmeg, salt, and coconut milk and stir to combine.


Add rhubarb and fold in lightly.


Spoon the mixture into the prepared tin and bake for 45-55 minutes, or until the cake springs back when pressed in the centre.

Sprinkle with topping mixture.


Let cool and then turn out onto a wire rack to continue to cool. 


Lee xo

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

Turmeric Tummy Gummies

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

turmeric-tummy-gummies

Happy Thanksgiving  😀 

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

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

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

pumpkin-pie

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

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

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

Want to improve your gut health?

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

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

Enjoy gobbling up these healthy snacks…

turmeric-tummy-gummies
Turmeric Tummy Gummies

Makes about a dozen

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

Ingredients:

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

Method: 

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

Lee x

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

Supercharged Poke Bowl

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

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

What is a poke bowl?

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

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

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

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

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

It's healthy and simple and downright supercharged!

poke-1
Recipe:


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

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

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

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

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

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

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

E ʻai kāua!
(Let’s eat!)

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

Lee x

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

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

img_3167

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

img_3165

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

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

Maca and Tahini Latte

Written by lee on . Posted in anti-inflammatory, Autumn, Blog Breakfast, Blog Snacks, Dairy Free, drinks, Nutrient Rich, Seasonal, Spring, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

maca and tahini latte
I was fiddling around in the kitchen the other day and came up with a new drink that I believe should be on everybody's lips. Move over Golden Mylk (as much as I love you)!  And make way for my Maca and Tahini Latte.

This creamy and warm concoction will support your immune system and revitalise your body, both mentally and physically. It’ll get your metabolism revving first thing in the morning, providing you with more get-up-and-go, reducing fatigue and ensuring your body is functioning at it’s best.

Today’s modern, hardworking men and women can often be seen multi-tasking in the centre of busy cities, hands clutching their morning caffeinated beverage, determined looks upon their faces. For decades caffeine has been viewed as a daily necessity to get you moving in the morning and to ‘switch on’ creativity.

But for many people, caffeine may be doing more harm than good. Overdoing caffeine can cause your blood pressure to swell, burdening your already hardworking heart!

Caffeine and other energy-enhancing supplements can also overload the endocrine system in the body. Since the endocrine system and the adrenal glands are responsible for the release of important hormones into the body, too much caffeine can result in an imbalance in hormones, such as oestrogen and testosterone. Plus I’m sure I don’t need to remind you about the relationship between hormone levels and mood swings. Eeek.

For someone aiming to maximise their gut health, caffeine can impede progress as it can cause indigestion and incontinence not ideal on a busy working day when you are trying your upmost to be fierce! Diuretics can hinder the absorption of vital nutrients by the gut and can lead to the unnecessary loss of healthy gut microbes.

What is maca powder?

Maca is grown in the Peruvian Andes and is packed with vitamins, minerals, essential amino acids and phytochemicals. It is the root of the Maca plant that is of the greatest nutritional value and it has been used by the Incas for centuries. Generally used to improve energy levels and revitalise the body it is nutrient dense and has a variety of beneficial uses. It can be ground into flour, added to smoothies and drinks and used in baking too.

What are the benefits of maca powder?

- It’s nutritious and is made up of protein, fibre, essential amino acids, vitamins A, B1, B2, B3, C and D, iron, magnesium, copper, zinc, sodium, potassium and calcium – oh my!
- Helps to increase energy levels, without causing stress to the endocrine system and key organs in the body
- helps to reduce chronic fatigue
- balances hormones in men and women, as it contains amino acids which are the building blocks for hormones.
- Peps you up! Think elevated mood and a reduction in self perceived anxiety, stress and depression.

My Maca and Tahini latte contains no caffeine, no processed sugar and no pharmaceutical energy enhancers. And this frothy brew boosts energy levels in a balanced and sustainable way, with no stress on the body. Yay for that!

Recipe

Serves 1

Ingredients

1 cup coconut milk
2 tsp maca powder
1 tsp tahini sesame paste
1 tsp vanilla
To sweeten add 1 tsp rice malt syrup to taste (optional)

Method

Place all ingredients in a small saucepan over medium heat and stir, whisking until combined and just warm then pour into a heat proof blender and blend for a few seconds until frothy. Garnish with toasted sesame seeds and a little cinnamon on top.

Enjoy!

Lee x

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

Tweets

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers: