Whether you’re a vegetarian, flexterian, #meatlessmonday follower, vegan or just trying to cut down on your overall meat intake, everyone can benefit from eating meatless meals. Sometimes it's just hard to know the best way to go about this. Is it okay to eat soy? How good are those faux soy meats? Why is my tofu forever-soggy and tasteless?

Ever had a friend that you dig but everyone seems to misunderstand them?

This friend only ever has good intentions; they're always kind and caring. Yet, people seem to create rumours about them and demonise them.

This, my friends, is how I feel about soy.

I think it’s fair to say that as a society, we’ve created a fair bit of fear around soy. I’ve heard some crazy rumours about soy in the past - like that it'll make men grow man-boobs, ruin female hormones and be harmful to heart health.

While I do agree there are soy products that aren’t so good for us, like non-traditional, GMO soy cereals, soy thickeners used to emulsify products or plastic-tasting fake meats, there are good quality and traditional sources of soy that can be beneficial to your wellbeing in moderation.

Organic and non-GMO soy products such as miso, tempeh, natto and tofu are all great sources of protein, vitamins and minerals. Consuming non-GMO soy products is a great way to get a tasty source of protein and minerals in while cutting down on your meat intake. 

There’s a little-known community of people known as the Okinawans in Japan. They follow a plant-based diet which involves low levels of dairy and grains, and a plethora of colourful vegetables and soy products. They have one of the lowest risks of atherosclerosis, hormone issues and hypertension in the world. They’re one of the healthiest communities on the planet and they regularly consume healthy versions of soy - something must be up here!

Tofu's less popular, but definitely better-looking older cousin, tempeh, is also made of soybeans. However, tempeh is made of fermented, cooked soybeans,  meaning it's less processed than tofu and higher in both protein and fibre. This fermentation process makes it easier for us to digest and makes it rich  in probiotics which are key to healthy gut microflora. Probiotics help us break down sugars, control harmful bacteria, fight diarrhoea, relieve indigestion, resist against chronic inflammation and boost immune system function.

Tempeh is also rich in antioxidants and anti-inflammatory properties that can help protect blood vessels from oxidative and inflammatory damage. Tempeh is also high in protein so it can be a beneficial addition to your diet if you're trying to lose weight and/or build muscle.  While soy may not contain as much calcium as regular milk, it does contain triple the amount of magnesium which is a great mineral for maintaining bone and muscle health. 

For those of you who've never tried tempeh before, it has a slightly earthy and sweet taste and is firm and chewy in texture.

If you want more vegetarian and vegan recipes, my cookbook Eat, Clean Green and Vegetarian has over 120 delicious and nutritious plant-based recipes. They're seriously good. 

I've spiced up this tempeh and placed it into a delicious caesar salad and let me tell you, your meat-inclined friends won't even know the difference!

 I'd love to know what you guys think! Leave a comment below 🙂

Vegan Caesar Salad

Ingredients

• 3 tablespoons extra virgin olive oil
• 1 block of tempeh, chopped into (1/4 inch) cubes
• 3 tablespoons wheat-free tamari
• 1 Cos lettuce, washed, dried and torn
• 1 small bunch shallots, roughly chopped

Dressing

• 3 tablespoons almond butter
• 2 small garlic cloves, finely chopped
• 3 tablespoons nutritional yeast flakes
• 2 tablespoons wheat-free tamari
• 3 tablespoons lemon juice
• 3 tablespoons sugar-free Dijon mustard
• 3 tablespoons water 
• 2 tablespoons flaxseed oil
• Freshly ground black pepper, to taste

Method

• Heat the olive oil in a frying pan over medium heat and fry the tempeh for five to ten minutes, or until golden. Add the tamari and heat until warm. Remove from the heat and set aside to cool.
• To make the dressing, mix all the dressing ingredients together in a bowl.
• Place the Cos and shallots in a bowl and spoon over the dressing, tossing to ensure the salad is evenly coated. Sprinkle the cooled tempeh over the top and serve.

Tis the season to be in the kitchen!

Tra la la la la la la la la.

It’s Summer here in Australia and you know what that means – long days spent at the beach (followed by a slathering of aloe vera on all those burns!), wiping grass off everywhere after lying down in the park, golden tans, endless road trips, arriving too early at the airport for your plane-ride out of here and of course, plenty of holiday feasting.

After months of being wrapped up in blankets and layered in our wooliest jumpers, it can be hard to switch out of hibernation mode. How are we supposed to go from tracksuit pants to bikini bottoms or board shorts within a week?! It seems impossible!

Well, I’m sharing some of my summer tips to help ease you into summer and the holiday season!

It’s so important to give yourself much needed you time. We sometimes get so caught up in our routine - whether it's work, schlepping the kids around, cooking, cleaning or running errands, that we sometimes forget to breathe. Whether it’s a bath, your favourite yoga class or even a massage, I’m giving you permission to slow down. I recommend trying earthing, a natural phenomenon that involves planting your feet on the ground. While this may sound silly, multiple tests have shown that this has proven to lessen stress and make you feel more grounded; go figure! Not only is this so good for our minds, it also enables our bodies time to rest and digest; key to a healthy gut, body and life.

If you’re trying to shed a kilo or two, I recommend increasing your intake of fibre-rich veggies and looking into intermittent fasting, my book Fast Your Way to Wellness has 90 great recipes that can help to keep you trim, supercharge your energy and feel great. I know what you may be thinking – should you be increasing anything when trying to lose weight? Yes! Not only do vegetables keep us full, they’re also high in fibre to help keep things moving in our bodies so we’re less prone to overindulging and unnecessary snacking. Eating veggies doesn't need to be boring. I like experimenting with a range of vegetables to keep me interested. Try out pairing them with different things, like kelp noodles, which are bursting with vitamins and nutrients.

Everyone knows how good it is for us to exercise so I won’t hit you with the hardcore facts but, I just want to send out a little reminder that exercise should be fun! If you hate the gym, try out something else. Maybe sign up with a friend for a new gym class or go for morning walks. Coming into summer it’s also a great time to take advantage of the ocean or to try out something new, I've recently taken up a body balance class which is just that; great for body balancing.

With summer comes an array of beautifully fresh produce and delicious opportunities for all your favourite meals and snacks. Check out some of my latest summer recipes below with staple ingredients from Sprout Market!

Goat’s Cheese, Fig and Peach summer platter

Does anything scream summer louder than a fruit and cheese platter?

I think not.

I’m so excited to see two of my favourite fruits back on shelves - figs and peaches.

Ahhh figs. There’s nothing quite like biting into a lusciously sweet fig that has a chewy flesh, smooth skin and a crunchy seeded centre. While dried figs are delicious and widely available, they’re much higher in sugar and lower in water than their fresher counterparts. Both dried and fresh figs are super high in fiber and a great source of potassium to help lower blood pressure. Plus, they’re so beautiful – an Instagrammer’s dream fruit!

Do you know what makes me extra peachy? Peaches! They’re high in antioxidants which means they help combat free radicals to reduce our disease risk and oxidative damage. They’re also great for supporting the gut and helping move things along the digestive tract.

I’ve featured goat's cheese in this platter, because it's delicious and much easier to digest than many other cheeses. Goat's cheese is known to causes less inflammation in the body than regular cheese and is high in calcium and fatty acids! It also helps us absorb nutrients better than regular cow’s milk. I guess you could say it’s the big cheese.

Combining these three fresh ingredients, alongside a delicious dressing filled with gut-friendly apple cider vinegar, heart-healthy extra virgin olive oil and mouth-watering rice malt syrup makes for one heck of a platter!

Serves 3-4

Ingredients

• 4 cups mixed leaves
• 1/2 cup rocket
• 1 bunch Basil, leaves
• Bunch fresh mint, leaves
• 8 figs, washed stems removed and halved
• 2 peaches, pitted and sliced
• ½ cup walnuts
• Pimp my salad superseeded sprinkle mix
• 1 packet Goat’s cheese sliced

Dressing

• 4 TBS EV olive oil
• 2 tbsp apple cider vinegar
• 1 tbsp rice malt syrup or honey
• 1/2 tsp Black pepper
• Celtic Sea Salt to taste

Method 

Grab your serving bowl or platter

Lay a bed of mixed leaves and rocket

Top with figs, peaches, walnuts, goats cheese and super seeded sprinkle mix.

Combine the dressing ingredients in a bowl and whisk

Dress the salad and serve!

Baked apple with prune, cinnamon and cardamom

I was going to say I loved apples but then I realized, I don’t think anyone dislikes apples. Seriously, try to find me someone who hates apples... I’ll wait.

Apples don’t need to just be a lunchbox-regular, they have the potential to be so much more! Apples are so versatile and will love their new makeover with this comforting summer dish. It’s a mix of sweet, spice and everything nice.

I’ve also added prunes to this mix for an extra dose of fibre. They help keep the digestive system squeaky clean and free from toxic build-up.

These baked apples are delicious on their own but could be enjoyed with some Golden Gut-time Soft Serve, coconut yoghurt or regular yoghurt. The options are endless.

Serves 1

• 1 small apple, cored but left whole
• 1–2 tablespoons filtered water

• 1/2 teaspoon ground cinnamon

• 1/4 teaspoon ground cardamom
• 1/4 teaspoon grated ginger
• 2 prunes, chopped
• Stevia, to taste, optional

Preheat the oven to 180°C (350°F).

Put the apple in a small baking dish with the water. Combine the cinnamon, cardamom, ginger, prunes and stevia in a small bowl, then spoon into the centre of the apple.

Bake for 35–40 minutes, or until soft. To test, pierce the apple with a sharp knife; it should slide through easily.

Note: The apple can be cooked up to a day ahead. It can be eaten cold or warmed in the oven before eating.

Asian Kelp Noodle Salad

Before I became the gut-loving, health-nerd I am today, I was a takeaway-junkie. Being a single mum and working full-time I found it so hard to manage cooking, working and mumming (I’m not sure if that's a verb but it very-well should be!). I had a special place in my heart for Pad Thai. It was an expensive habit but one that I didn’t feel I could change.The noodles, the oily sauces, the sweet and salty tastes – it was perfect.

It was, however, not so perfect for my gut. Regular Pad Thai is filled with a number of not-so-good sauces with more numbers in them than a phone book! They're often full of MSG, high in sugar and way too hot for summer anyway.

Ever since I started my supercharged journey, I’ve always wanted to enjoy that noodle feeling, just without that post-pad thai feeling (you know what I’m talking about).

My Asian Kelp Noodle Salad is a summer-friendly supercharged version of pad thai that will save you money and heal your body. It’s perfect for an outdoor picnic or BBQ.

This salad is absolutely bursting with flavor and goodness; the crispy cucumber, the iodine-rich kelp noodles and obviously, the delicious sauce. Unlike your regular Thai place, this dressing is made with real and wholesome ingredients. While Sesame oil contains essential vitamins and minerals for our whole bodies, tamari is especially rich in mood-enhancing tryptophan. I've also included limes because of their citrusy taste and ability to improve digestion and rejuvenate skin.

My Asian Kelp Noodle Salad requires less effort, time and money than calling your local Thai place and getting takeaway. Trust me. It’s also great and super adaptable for my vegans, gluten-free and dairy-free friends.

If you do want to make this salad more of a meal, you can add a protein source, like tofu or chicken, of your choice. Or just enjoy it on its own.

How can something so simple, so easy and so minimal be so tasty?

Crazy world, kids.

Serves 3

• 340 g (12 oz) kelp noodles
• 150 g (5 1/2 oz) bean sprouts, trimmed

• 3 medium spring onions (scallions), thinly sliced
• 1 small carrot, cut into matchsticks

• 1 medium Lebanese (short) cucumber, cut into matchsticks

• 1/2 large red capsicum (pepper), cut into thin strips
• 2 tablespoons chopped almonds
• 2tablespoons chopped coriander (cilantro)
• 2 tablespoons chopped mint

DRESSING

• 1 tablespoon sesame oil

• 1 tablespoon wheat-free tamari
• 2 tablespoons lime juice

• 1/2 teaspoon chilli flakes

• 1 teaspoon grated ginger (optional)
• stevia, or honey to taste

Combine the dressing ingredients in a small bowl.

Rinse and drain

Mushroom and Cacao Dessert Drink

You know how there are some foods you can eat in any weather? Let's take ice-cream for example. Even if it’s freezing outside and you need to layer up with blankets, while next to the fire, with all the windows shut, ice-cream is always worth it.

That’s me and hot chocolate. I can have hot chocolate any time of any day, no matter the weather.

When I found out about the medicinal mushroom craze, I thought it was pretty cool... not cool enough to ruin my hot chocolate, but you know, pretty cool. But now, I can officially say I'm a convert! I’m a proud mushroom hot cacao advocate. You must make some shROOM for this hot chocolate.  

This unique hot chocolate blend combines spices and reishi mushrooms to help relieve stress and improve sleep. Reishi is great for balancing our adrenal system to calm us down. The cinnamon and cardamom in this mix can even help combat sweet cravings! It’s also full of cacao which is full of antioxidants and has a high source of plant-based iron. 

A hot chocolate that's perfectly creamy, delicious and somehow super healthy. It’s the ideal treat to satisfy chocolate cravings and help you beat the 3pm energy slump.

It can be enjoyed by anyone and everyone. It’s organic, vegan, paleo and doesn’t contain any additives, gluten, lactose, white sugar or soy.

Ingredients

• 1 packet of Mushroom Hot Cacao
• 1/2 cup water
• 1/2 cup milk of choice

Method

Dissolve one packet into a saucepan with warm water, and milk of choice. Beat with a whisk until frothy and serve.

Changing a lifetime habit can seem difficult, but let me assure you, it is possible! Changing your lunchtime habits is an easy way to help you restore balance in your life and bring your life back into your own hands. 

While we all know life is all about balance, it's often easier said than done. There's so much we're trying to manage - our work, family, friends, health, social media feeds and our favourite book characters. However, almost a third of our lives are spent at work. Scary, huh? How can we possibly create a happy work-life balance when so much time is spent at work?  

Between trying to keep our bosses happy and our families smiling, it can sometimes feel as though we forget to look after ourselves. Whether that means skipping lunch or spending all day attached to a computer screen, the long-term effects are often more damaging than we realize.

It’s time for a change. I’ve compiled a list of easy ways to change up your eating habits so you can bring happiness and health back into your balanced life!

Sitting is Worse for You Than You Think

Almost 86% of America’s workforce sit whilst working. That’s a worrying figure, as a number of studies have shown that sitting too often can cause a whole load of diseases like musculoskeletal diseases and heart conditions.

While we’ve heard that kissing burns calories, sitting is an activity (or rather, inactivity), that does not. You actually burn more calories chewing gum than you do by sitting down! After sitting down all day working and then sitting down while eating, we’re not expending a lot of the calories we’re consuming, which can result in unnecessary and easily avoidable weight gain.

When it comes to lunchtime at work, we usually have a measly half an hour to sit and eat and so, spend most of that time just doing that. During that time, we may eat enough for three meals because we're so hungry by the time we eat or, in hopes that we'll keep our hunger at bay till dinner time. The only problem with this approach is that studies have shown that actually eating several smaller meals throughout the day is a better way to consume fewer calories.

Having a big lunch can leave you feeling a little drowsy. Eating a meal that’s full of sugars, fats, or unrefined carbohydrates causes the body to produce high levels of serotonin, the hormone responsible for making you feel sleepy. When this hormone is combined with a warm office, your poor eyelids don’t stand a chance.

Staring at a computer screen all day is bad for you in more ways than one. Continual exposure to electric lighting, such as a laptop screen, has been proven to interfere with the body’s circadian rhythm. This is the part of the body that regulates your sleeping schedule, energy levels, and appetite.

If you are choosing to eat out, you should be careful of where you choose to eat! We all go out for an unhealthy lunch every now and then, but indulging too often can lead to the early onset of heart disease. Fast foods, such as a fried chicken and french fries, contain lots of oxidized fats that can cause the arteries to become blocked.

What Can I do to Change Things?

1. Think twice before skipping breakfast

Skipping breakfast is one the most common causes of overeating throughout the day. It can also make it more difficult to focus and lead to sugar cravings, which is never good news!

2. Keep Healthy Snacks in Your Drawer

Sweet temptations are everywhere you look in an office setting. I recommend bringing in some healthy snacks to fend off hunger cravings.

Stack your drawer with items such as:

• Nuts and seeds such as almonds and pumpkin seeds
• Kale chips
• Home-made bliss balls
• Cut-up veggies

3. Leave Your Workspace During Your Lunch Break

Don’t let the weather put you off; spending just a few minutes outdoors can help to lower your blood pressure.

In fact, the relaxing qualities of nature are so powerful that even looking at a picture of the countryside can help to reverse the effects of mental fatigue.

4. Buy a Refillable Water Bottle and Keep it at Your Desk

Staying hydrated is crucial if you’re trying to maintain a healthy body and mind. Keep a reusable glass bottle, and keep sipping throughout the day to stay hydrated.

5. Search for Healthy Restaurants/Cafes Close to Your Workplace

Finding the time — and energy — to prepare a nutritious meal for your lunch break can be easy. In situations where you do turn up to work empty-handed, it’s always useful to have a pre-prepared list of some of the best local eateries at hand. This way, you’re less likely to end up in a fast food joint, and more likely to eat something that helps to fuel your body.

6. Cook Enough for Leftovers

Finally, one easy way around having to prepare your lunch every evening is to cook more food for your dinner. Any leftovers can then make their way into your lunchbox for the next day.

What do you do to change your workday lunchtime habits? Let me know in the comments section below.