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Teacup Watermelon Salad 🍉

Written by lee on . Posted in Ayurveda, Blog, Blog Breakfast, Blog Salads, Blog Snacks, Eat Right for Your Shape, Fast Your Way to Wellness, Fasting, gut healing, gut health, intermittent fasting, Organic, Salads, Seasonal, Snacks, Spring, Summer, Vegetarian, Wheat Free, Yeast Free

watermelon saladSeasons are one of life’s most beautiful designs. I love that as the earth turns and seasons change, there is a completely unique expression of foods and patterns that cause culture and behaviour to shift. In the depths of winter, the earth provides the perfect earthy foods that beckon to be served hot, whilst in the height of summer, there’s the miraculous provision of hydrating fruits that are the perfect solution to a searing heatwave. As a cook, I find it extremely joyous to work with what each season provides me, forming recipes that celebrate and compliment our needs and desires that change at different times of the year. This salad is from my new book Fast Your Way to Wellness.

In following an Ayurvedic philosophy, summertime can cause an overabundance of the fire element within our constitution, which explains why we can get so angry and irritable during a hot day. However nature has its wonderful way of providing the exact kinds of foods that calm this fire; balancing us out and bringing our mind and body back into a happy, ‘cooled down’ state.

The hot months can very easily cause dehydration within our bodies as we sweat more. Apart from keeping on top of our water intake, we can also work with the seasons and capitalise on some of the hydrating and cooling foods that are growing at this time of year, and base our meal planning around these foods. In summer, juicy hydrating foods like berries, cucumbers, tomatoes, mangoes and watermelons are in abundance, and for this reason they’re also really cheap to buy!

We are having an extended Indian summer in Sydney this year, yesterday we spent the day at Bondi Beach to soak up the last rays of the east coast sunshine. To me, summer just screams the name WATERMELON. I love the sound of a knife cutting wedges of juicy watermelon, and the sensation of an icy cold piece of its watery sweetness is something of pure bliss on a day of sweltering heat. Enjoying it straight up is a joy on its own, but I’m definitely a fan of a good watermelon salad! If you haven’t tried watermelon in a salad before, you’re going to be in for a treat with this recipe!

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Sautéed Scallops with Mushrooms and Spinach

Written by lee on . Posted in Blog Dinner, Blog Lunch, Dairy Free, Dinner, Fast Your Way to Wellness, Fasting, Heal Your Gut, Lunch, Organic, Recipe Book, Seasonal, Supercharged Food Menu

sauteed scallops picture

For many people, seafood is a restaurant food. Few people know how to prepare it at home, hands up if thats you! As for me, I used to be one of them. But I promise you- with an open mind, you too can create restaurant quality seafood meals in the comfort of your own home. It won’t cost you an arm and a leg, and if you have a good connection to your local fish monger, you can capitalize on the freshest ocean catch available.

You really can’t beat the light oceanic flavours of top quality, fresh seafood. The warmer weather beckons for feasts of seafood with friends and family.  It’s also a guilt free celebratory food- it’s seriously nutrient dense, and the perfect light meal option during periods of intermittent fasting. This gorgeous and light recipe is from my new book Fast Your Way to Wellness.

Seafood is the ultimate health food.  Dr Weston A Price, a dentist and researcher who travelled the globe studying traditional and native diets in the 1930’s and 40’s,  discovered that those who ate seafood had thriving health and wellbeing; thicker bones and better skeletal structure than traditional groups who just ate red meat.

It’s hardly surprising that seafood is one of my top supercharged ingredients. There are plenty of studies that link fish consumption, particularly oily fish to a reduction in cardiovascular disease. Foods from the ocean are wonderful sources of macro and trace minerals, and especially high in fat soluble vitamins A & D.

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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.

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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.

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My Bestest Ever Roasted Vegetable Stock

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

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.

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Intermittent Fasting and My Day on a Plate

Written by lee on . Posted in Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Candida Friendly, Dairy Free, Fasting, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Supercharged Food Menu, Wheat Free, Winter, Yeast Free

Image from Gourmet Traveller

Image from Gourmet Traveller

As many of you are probably already aware, I’m all about gut health. One of the most important steps in my personal recovery was healing my digestive system and as my gut lining started repairing itself and my gut flora became balanced, every aspect of my health dramatically improved.

It’s fascinating what an astoundingly accurate reflection of our emotional state our gut is. Conversely, if we take care of our digestive system, our emotions and mood will be affected in a positive way.

So if you want to feel great physically and emotionally, your best bet is to look after your gut to ensure that it is performing optimally. This means nourishing it with organic, natural, wholefoods, hydrating it with pure, filtered water and green juices, giving it a little boost with some probiotics and fermented foods and supporting it by eating slowly and mindfully, chewing thoroughly and keeping stress and negative emotions at bay.

However, your digestive system, the same as you, sometimes needs a little rest to be able to function at its best. That’s when intermittent fasting (or IF) can be really helpful.

Twice a week, I do IF to give my digestive system some well-needed restorative time. IF doesn’t mean that you have to stop eating altogether and starve yourself for the entire day. You can simply eat less and focus on nutrient-rich and easy to digest foods.

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