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Oven Baked Veg and Garlic Soup with Toasted Seeds

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Flavour of the month, Gluten Free, gut healing, gut health, Heal Your Gut, Nutrient Rich, Organic, Seasonal, Soups & Salads, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

I'm going back to the future.

I love blogging and sharing my food adventures with you.

And you sharing right back.

It's what Supercharged Food is all about and why I started blogging in the first place.

So, I’ve decided I’m going back to basics.

You know, when the blogger make a recipe at home in their kitchen, away from the hullabaloo that is life?

Forget FaceTime! Let's get back to face to face time.

Say hello to good old-fashioned, simple Supercharged food blogs.

Here’s the first…

Curate your date night with my Oven Baked Veg and Garlic Soup with Toasted Seeds.

Whether you’re facing first-date butterflies and you want to seriously impress your first date or, you want to make your long-time partner feel a little more special, this SOUPercharged recipe is sure to do the trick. 

Get changed out of your tracksuit pants and throw on your fanciest get-up because date night at home need not be casual!

You don’t need a specific day to show someone you love them. Sometimes love can come through in the simplest of gestures - like making a warming pot of soup with some candles and soft tunes to gently sway to on the couch. 

This baked veg soup is husband-approved and absolutely fool-proof. You can even throw it together while you're getting home from a long day. It's sure to warm you both up from the inside out. 

So, what makes this soup so soupercharged? The cruciferous vegetable, cauliflower, can help fight inflammation because it's rich in antioxidants and anti-inflammatories. Whilst garlic can help lower cholesterol and combat heart disease!  Who knew healthy eating could be so sexy?

Don't forget the seedy topping! Seeds are rich in  zinc - a crucial but often forgotten mineral that helps with growth, immunity and can even improve our skin.

And of course, the best part of having a date night at home is what happens after dinner...... 😉

Get your head out of the gutter - I'm a food blogger after all! 

I'm talking about DESSERT. 

Be sure to try out my love heart chocolates. These indulgent delights, with their special smooth and velvety texture and chocolaty buttery taste, are melt-in-your mouth good.  

You'll wonder why you ever made reservations in the first place...

Oven Baked Veg and Garlic Soup with Toasted Seeds

Serves 2-3

Ingredients:

  • 1/2 cauliflower cut into florets
  • 2 zucchinis chopped into cubes
  • 1 carrot chopped into cubes
  • 1/2 bulb garlic unpeeled (about 6 cloves)
  • 2 tbs olive oil
  • 1 tsp cumin
  • 1 tsp coriander
  • Pinch chili flakes
  • 1 knob butter or 1 tbs olive oil
  • 500gms veg or beef stock
  • 2 tbs tomato paste
  • 2 tbs lemon juice
  • 2 tbs wheat free tamari
  • 1 tsp ginger grated

Top with:

  • 1/4 cup toasted seeds
  • Fresh coriander

Method:

Heat oven to 240 degrees Celsius

Place veg and garlic on a baking tray and splosh with olive oil then add spices and stir to coat

Bake for 25 to 30 mins

Once ready heat butter/oil in heavy based saucepan

Squeeze garlic into pan and break up with a wooden spoon

Place veg into pan and stir

Add stock and remaining ingredients and stir then bring to the boil and reduce heat place on lid and simmer for 10 mins

Ladle into bowls and top with toasted seeds and fresh coriander

Slow cooking is the key to a healthy winter + Rosemary and Thyme Chicken Stew Recipe

Written by Lee on . Posted in Autumn, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Fast Your Way to Wellness, Fasting, Gluten Free, Heal Your Gut, Heal Your Gut Powder, Organic, Seasonal, Sugar Free, Wheat Free, Winter, Yeast Free

It's time fire-up those kettles into full gear, keep the soup spoon handy and pull the fluffiest blanket out from the back of the cupboard – winter is here!

Winter is a time of hibernation, where we crave comfort foods and warming drinks. But we're usually so busy keeping warm, we tend to spend more time eating, less time cooking and even less time working out - which inevitably adds to that extra winter pudge! (Hello... Heal Your Gut powder!)

But it's important to keep in mind that winter is also one of the best times of year to stock up on those essential nutrients and eat healthy.

My winter menu generally rotates between comforting soups, spicy stews, crispy stir fries, perfect porridges and spiced teas - all of which can be packed full of nutritional whole foods. Curries and stews are perfect for packing in your veggies and protein, but the misconception is that these delicious wintery meals take a lot of time to cook.

Enter your new best friend: the slow cooker!

Basically, a slow cooker does all the hard work for you, and they're easy to clean - which I know will have most home cooks cheering! If you're time-poor in the evenings, find some slow-cooker recipes - lamb shanks, curries and stews are perfect - throw the ingredients into the cooker, and it'll be ready for you at dinner time. 

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.

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.

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.

No More Muffin Top Muffins

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Snacks, Breakfast, Dessert, Desserts, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, Sugar Free, Vegetarian

supercharged breakfast muffins
As much as the health world idolizes the beauty of eating poached eggs and greens for breakfast – sometimes we just can’t hold back from our morning sweet tooth! Sometimes fluffy muffins, crunchy cereals and chewy choc-chip cookies are calling your name and the last thing on your mind is eggs and kale?!

Instead of fighting cravings, let’s embrace them! Listening to your cravings is so important and can indicate a lot about what you’re needing both emotionally and physically and can help to highlight the foods that you may have become addicted to.

If you’re craving chocolate, it could mean you're magnesium deficient. Magnesium is available in fish, dark leafy greens and nuts. Craving sweet foods like pastries, white bread and pasta may mean that you're chromium deficient. Chromium can be found in oats, sweet potatoes and eggs.

Thinking about cravings rationally and listening to them can help us lead healthier and happier lives.  So instead of ignoring cravings, why not just make healthier choices and fill up with healthy versions of favorite foods?

I'd love to introduce you to my new delicious No More Muffin Top Muffin recipe and I’ve made sure that they'll not only improve your gut health and waistline but also fill your daily ‘eggs and greens’ quota! 

If you’re not already on the healthified sweets train, these muffins will make you jump on board! Forget the traditional, sugar-filled, gluten-packed muffins and swap to a new world of healthy, refined-sugar free and absolutely tasty muffins. There are no strange ingredients here – just healthy wholesome baking ingredients.

Who could pass up the chance to start the day with fluffy, yummy muffins? The chromium-packed eggs and vitamin-filled zucchini makes sure these beautiful muffins stay moist, while my Heal Your Gut powder (a raw vegan plant based whole food) ensures that you're getting good gut-healing straight off the bat.

My Heal Your Gut powder is high in absorbable iron which helps to support tiredness and fatigue and it doesn't leave you constipated like traditional synthetic iron supplements do. That way you can get your necessary iron via real plant based foody-goodness.

Magnesium-packed almond-meal is a delicious gluten-free flour that is great for baking so I threw it into the mix too. This recipe also contains a touch of butter, which contains healthy saturated fats and fat-soluble vitamins. Butter helps these baked treats stay fluffy and keep their texture. Yum!

So, make up a batch and let me know what you think? They freeze well too!

No More Muffin Top Muffins

Makes 6 large or 12 small muffins

Make these the day before and then just warm them in the oven for 10 minutes before enjoying. They're surprising filling and full of veggie goodness.  Take them as a snack to work too.

  • 11/2 cups) almond meal
  • 1/2 cup) toasted walnuts
  • 1 tsp bicarbonate of soda (baking soda)
  • 1/2 tsp gluten-free baking powder
  • 1/4 tsp Celtic sea salt

  • 1 tsp ground cinnamon
  • 
1/2 tsp nutmeg
  • 3/4 tsp stevia powder
  • 1 tbs HYG powder
  • 11/2 cups grated zucchini
  • 2 eggs, beaten
  • 1/3 cup additive-free coconut milk
  • 1/4 cup melted butter

Place zucchini in a sieve over a bowl and sprinkle with a little salt and let sit.

Line a muffin tray with muffin liners and preheat oven to 180°C

In a medium bowl, place all the dry ingredients and mix well with a wooden spoon

With your hands, very tightly squeeze the zucchini to remove any excess moisture.

In a separate bowl, whisk the eggs, coconut milk and butter together. Fold the wet mixture into the dry ingredients and then very gently stir in the zucchini.

With a spoon, carefully spoon mixture into the muffin tray liners  and place into the oven for 45 minutes until cooked through- you can test with a skewer.

Let cool on a wire rack.  These can be kept in the fridge for 4 days in a sealed container.

Lee xo

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.

Salted Caramel Slice

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

salted caramel slice

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

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

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

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

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

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

So, what are you waiting for?

Here’s what you need:

Ingredients: 

Base

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

Filling: 

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

Chocolate topping:

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

Method: 

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

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

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.

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.
 
Turmeric Fudge naomi sherman blue rust images
Turmeric Fudge
 
Ingredients
1/2 cup tahini
1/4 cup coconut oil, melted
2 tbsp HYG Powder
2 tsp turmeric 
1 tsp ginger 
 
Method:
Stir all ingredients in a bowl, poor into a small lined baking dish, set in the fridge for an hour and cut into slices!

Christmas Tree Fudge Brownies 🎄

Written by Lee on . Posted in Blog, Blog Lunch, Blog Snacks, Christmas, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

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Merry Christmas  everyone!

Thank you all so much for your support and inspiration this year. I'm extremely grateful to be able to share my blog and recipes with you throughout the year and thank you for your continued feedback.  May the coming year bring you health, peace, tranquility and above all else, contentment.

As a token of my appreciation, I'd love to share this final delicious recipe for 2016.  Why not celebrate the holidays with my fun and festive Christmas Tree Fudge Brownies?  They're super easy to make and look pretty on the Christmas table too. I hope you'll love them!

Here's what you need

Ingredients:

1/4 cup coconut oil
1/2 cup rice malt syrup
1/2 avocado
2 eggs
1 1/2 cups almond meal
1/3 cup raw cacao
1/2 tsp baking powder
pinch of salt

Method:

1. Combine avocado and coconut oil and mash until smooth
2. Stir in rice malt syrup and eggs
3. Add all dry ingredients and stir
4. Pour into a lined brownie tin and bake for 25 minutes at 170C

To Make Avocado Frosting:
Combine 1/4 of an avocado with 1 tbsp of non dairy milk and 3 drops of stevia, pass though a sieve to get lumps out.
Scoop frosting into a the corner of a snap-lock bag and twist to hold mixture in the corner.
Use scissors to cut a very small part of the corner off, and there you have a DIY piping bag!
Pipe zig zags onto the brownie trees and decorate them how you please!

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Have a wonderful Christmas!

Love Lee xo

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