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How to Spoil Your Favourite Female + a Nourishing Mother’s Day Bundle

 

This Mother’s Day, who are you looking to nourish and send love to?

Is it your favourite (person, dog, cat, plant or other) mum? Perhaps you’re a new mum or mum-to-be and want to treat yourself? Or maybe there’s a person in your life who needs extra support at this sensitive time?

Whatever the reason and whoever the person, at Supercharged Food HQ, we believe it’s the perfect day to shower some of the most deserving women among us with love.

So, I’ve put together a list of things to help nourish someone special.

  1. A Nourishing Day Starts with Breakfast, Always

Whether you decide to face the busyness of bustling cafes or make something yourself, the perfect way to start this day is with breakfast. I prefer to skip the queue and bring the café style breakfast home with my Café Style Smoked Salmon, Eggs and Asparagus. Or nourish their hair, skin and nails with my Pretty in Pink Smoothie. It’s hot pink and ready to drink.

  1. Book in a Luscious Treatment

Who can say no to a foot massage? As a mum myself, I love nothing more than being whisked away and treated to something just for me. Whether you decide to go for a matching mani-pedi or give a gift certificate for someone to use in their own time, there’s something extraordinary about giving someone permission to pamper themselves.

  1. A Voucher for a Yoga Studio or New Gym

This one’s great for the active mums out there! If mum has a yoga studio she usually goes to, why not gift her a free class? Or maybe she’s trying to get into a healthy routine at a new gym. If time isn’t on her side, there are also many great studios doing online classes.

  1. Give the Gift of Words

As a self-confessed word nerd, I love gifting and receiving books. Books are unique presents because they’re personal; they show that you care enough to pick something that you’d think they’d like. Whether it’s a book you read a while ago that made you laugh, one that inspired you or a new book by an author you know they love, books are spectacular for the reader in your life. Oh, and if mum is looking for books to inspire her to improve her health, I think I may know someone. 😉 here’s my latest recipe book Supercharge Your Life.

  1. Lock in Time Together

If this mum’s love language is quality time, I know they’ll appreciate the opportunity to spend good ol’ fashion time with you. Why not go for a sunset stroll or spend the morning together over tea? If you’re unable to be together this year, book in a zoom dinner date, gift an IOU lunch voucher or even lock in a future weekend away together. It's time to get those creative juices flowing!

  1. Create a DIY Spa Treatment with the Nourishing Mother’s Day Bundle

This Mother’s Day, we’ve created a Nourishing Mother’s Day Bundle that provides everything you need to ensure nourishment from the tip of her head to the ends of her twinkly toes. If mum loves a DIY treatment, my Supercharged Food Earth Mask and Scrub combine minerals and clay's healing powers to beautify and soften the skin. This face mask and scrub is rich in sensational silica and helps give a more youthful appearance by reducing the appearance of age spots, rosacea and pigmentation.

And hey, why not play some soothing music and light a Negative Ion Candle to keep her mind relaxed and calm? Negative ions are little packets of energy from the earth that elevate your mood by increasing serotonin levels, purifying and cleaning the air and counteracting the positive ions in your environment. 

For in-and-out beauty, be sure to throw in the Super Nourished Hair, Skin and Nails for good measure. It’s a berry flavoured collagen beauty supplement to enhance the health of her hair, skin and nails to improve strength, shine and appearance. It has a natural berry and beet flavour for an easy-drinking, light taste that mixes into water, smoothies or juices.  

Our special dealio on this bundle will save you 20% off the recommended price. Shop the Nourishing Mother’s Day Bundle here.

To mums, mums to be, those who have lost mums, mums who have lost children and those with strained relationships with mothers, I’m sending you a whole lot of love today and every day, and I'm leaving you with a delicious pampering Pretty In Pink Smoothie to enjoy.

Pretty in Pink Smoothie 

Serves 2

Ingredients

Toppings 

  • handful fresh raspberries to decorate  
  • Handful seeds 
  • Mint leaves 
  • Cacao nibs  

Place all ingredients in blender and blend until smooth. Remove from blender and place in a glass or bowl then topple your favourite toppings on top!

Lee xo

Six Benefits of Eating and Drinking Greens + Microalgae Smoothie

We all know greens are good for us, yet most of us aren't eating enough of them. While this can be frustrating to my fellow nutritionists out there, I can understand why. Why would you choose a green salad over a burger at lunch with your friends? I mean, there's lettuce between the buns, so that's good enough? Right? 

If that sounds familiar, you're not alone. Often, it comes down to convenience, price and taste. But, there's something else that should be motivating you: your health.

Besides greens being full of vitamins and minerals, they can also help regulate our bowel movements (which gets a big tick from us here at Supercharged Food HQ). While you don't need to choose the green salad over the burger every time, the more you do, the better your health outcomes will be.

If you need some more convincing, here are six of my favourite benefits of greens:

  1. They love your liver

Our liver's primary role is to metabolise the nutrients we eat, cleanse the blood and convert toxins into waste. While the liver naturally cleanses itself (even though ads for skinny teas may tell you otherwise), it may not be able to do its job adequately if it's constantly trying to detoxify alcohol, sugar, medication and external toxins.

This can cause us to feel sluggish, tired and can even contribute to weight gain. But, don't worry, it's not all doom and gloom. Cruciferous vegetables, such as rocket, Brussels sprouts and broccoli, can help support stage two liver detoxification and reduce oxidative stress to assist liver clearance.

You can learn more about the art of cooking these types of vegetables here and get my recipe for Oven Baked Broccoli and Cauliflower Steaks

  1. Improved cognitive ability 

Forget words with friends or sudoku (although they can be good too); if you want to keep your brain thriving as you age, leafy greens may be the answer.

According to a 2018 research study, one serving of leafy green vegetables a day may help slow down age-related cognitive decline.1 Getting even one serving of greens in can increase mental agility and support cognition. 

  1. Boost your energy 

If you're tired of feeling tired, greens may be the answer. Dark leafy green vegetables are rich in vitamin B, which help convert the foods we eat into energy. They're also rich in iron, calcium and vitamins A, C, K and E so they cover a lot of nutritional bases.

  1. Hello, glowing skin

While there are plenty of antioxidants out there, carotenoids are one of my favourites. I know what you're probably thinking?,  – why would these be relevant? Well, carotenoids are antioxidant-rich and help neutralise free radicals to create glowing skin.

One of the most popular carotenoids is beta-carotene. Kale is one of the top sources of beta-carotene, which is sure to leaf your skin glowing. 😉

  1. Support your immune system 

Our nose, mouth, ears and small intestines all make up part of the body's first line of defence against infection. What do all of these body parts have in common? They all secrete mucus (I know, sounds gross, but hear me out). Mucus helps help clear bacteria and pathogens from the body. If these mucus membranes are disrupted, pathogens can enter the body and cause colds and flu.

Luckily, green vegetables, such as spinach, dandelion greens and broccoli, can help repair these mucus membranes so you can help your immune system do its job. 

  1. They shower your gut with love 

Raise your hand if you've ever struggled with a leaky gut or food sensitivities? Me too! If your hand's raised, you'll likely benefit from increasing your green vegetable intake.

Green veggies can inhibit pathogenic bacteria and support the growth of good bacteria. Plus, the fibre within green veggies can assist digestion and absorption.

Fulvic Humic Concentrate is another natural way to promote good gut health and support you eating more greens, as it goes beyond probiotic supplementation, by supporting the integrity of the gut lining and strengthening its tight junctions, (it's great for IBS and leaky gut) whilst replenishing microbiota, nutrients and enzymes. This super nutrient food aids the absorption of important nutrients, decreases acidity and enhances your cells use of antioxidants and electrolytes.

Sounds great, but how can you actually eat more greens? 

  1. Green Powders and Gut Supportive Ingredients

You may have heard of "superfood" green powders that include wacky-sounding ingredients such as chlorella and spirulina, but what you may not know is that these foods can act as powerful probiotics. 

Spirulina is comprised of more than 70 per cent protein, as well as vitamin E, chlorophyll and fatty acids. Chlorella is a green microalga filled with chlorophyll, protein and carotenoids. Chlorophyll, found in both spirulina and chlorella, is a powerful probiotic in the gut. You can mix these powders into a glass of water or add them to green smoothies.

The best way to have them is with my Love Your Gut powder or Love Your Gut Capsules which not only keep the gut cleaned and toned but also they'll allow the body to absorb more of the good stuff that you're eating or drinking. 

  1. Soups

Making homemade vegetable soup doesn’t need to be tricky and can quickly become a crowd favourite, especially when it tastes as good as My Sweet Potato, Broccoli and Ham Soup pictured above. This soup is so delicious and easy to throw together. It’s also great to freeze, for use as a quick midweek work meal. You can add any amount of greens to it too. 

Look at this greened up pesto!

  1. Pesto

Okay, seriously, who doesn’t love pesto? The best part about pesto (besides the fact it rhymes with presto, and it too is a bit like magic) is that you can make it with literally any dark green vegetable and herb you have.

I’ll add kale, basil or mint into my blender with olive oil, lemon juice, garlic, salt and pepper and presto – you have pesto! If you’re looking for inspiration, here’s my Basil Pesto recipe

  1. Smoothies

If you want to trick increase your loved one’s intake of vegetables, smoothies are my go-to. I add a handful of spinach, kale or celery (or, sometimes, all three) to my smoothie to boost my nutrient intake. 

My favourite gut-friendly green smoothie is this Microalgae green smoothie. I would consider this a mid-level green smoothie, packing a green punch with spinach, cucumber and celery. Don't worry; it's still sweet and creamy with the help of frozen banana and blueberries. 

Give it a whirl and let me know what you think about it in the comments section below. 

MICROALGAE GREEN SMOOTHIE 

Serves 2

Ingredients:

  • 1 frozen banana 
  • 1/2 cup blueberries 
  • Handful spinach 
  • 1/2 cucumber 
  • 2 stalks celery
  • 1 tbs Love Your Gut powder
  • 1 Scoop of greens powder of choice
  • fresh lemon juice 
  • 1/2 cup water 

Method:

Blend in a high-speed blender until smooth.

Research:

1Morris, M. C., Wang, Y., Barnes, L. L., Bennett, D. A., Dawson-Hughes, B., & Booth, S. L. (2018). Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology, 90(3), e214–e222. https://doi.org/10.1212/WNL.0000000000004815

Bunny Bark for Easter

Calling all chocolate lovers, families and friends, I have a lip-smackingly-good homemade treat for you, just in time for Easter.

Today I'm giving you a signed permission slip to eat chocolate. 

No questions asked, or strings attached. 

Are you surprised? confused?

Let’s take this back a step. Have you ever wondered what chocolate is and where it comes from?

Well, cacao is grown on trees in tropical areas of the Amazon. Cacao comes from beans that grow on the cacao tree. These beans are harvested and processed into cacao and cocoa products. Cacao powder is the raw version of cocoa and is full of essential vitamins and minerals. 

Cocoa was traditionally used for its healing benefits, which is vastly different from the indulgent way we consume it nowadays. So, where did they get this idea from, and more importantly, how do we start eating more chocolate… for the health benefits… of course. 

Here are my five favourite reasons to eat chocolate (not that you needed any 😉

  1. Cacao is packed full of antioxidants, which helps reduce bodily inflammation and fight off oxidative stress. Cocoa contains 50mg of polyphenols per gram; this means a single-serve of cocoa contains more antioxidants than the average person eats in a day! It turns out you can have your chocolate and eat it too.
  1. Chocolate improves your mood, and not just because it’s delicious. Chocolate contains phenylethylamine (PEA), a brain chemical released when we experience an emotional pleasure. No wonder we reach for the chocolate bar when we’re feeling down - it’s a natural pick-me-up!
  1. Against popular belief, dark chocolate can help with weight loss. Cacao is associated with suppressing our appetite and increasing fat oxidation. Frequent chocolate consumption is associated with lower body weight, which may be related to the antioxidant effect of chocolate. I’m not saying it’s time to scoff down several chocolate bars daily, but having a few squares of dark chocolate can be beneficial to your health and your waist-line.
  1. If you’re someone who struggles with sleep, chocolate could be your saving grace. Chocolate contains magnesium, a mineral that’s commonly deficient. Magnesium serves over 300 biochemical processes in the body, including looking after our bones, heart and energy levels. Magnesium is also beneficial for sleep, fatigue and muscle soreness. 
  1. One of the key research areas with chocolate is its impact on cardiovascular health. Chocolate offers a rich source of antioxidants, that can be protective against damage to the lining of the arteries, improve blood circulation and lower blood pressure. In one study, women who were consuming 1-2 servings of chocolate per week had significantly lower rates of heart failure hospitalisation compared to those who didn’t eat chocolate.

Now that you’re officially convinced, it’s time to reap the benefits! Celebrate your love of chocolate... oh, and Easter, with my Swirly Easter Bunny Bark!  It's full of essential fatty acids and antioxidants, and this chocolate bark is one for the whole family to love and enjoy. 

These shards of deliciousness may not look perfect but I can absolutely guarantee that they taste amazing!  It has something to do with the frozen berries I think, they make it incredible.

So why not marshall the troops at home, and hop onto this one, I promise you won't be disappointed with the outcome.

There will be no more hot cross bunnies in the house once they get their lips around this one, I can assure you.

Watch a video about how to make it here.

Swirly Easter Bunny Bark

Note, if you are cutting down on sugar/dairy or have allergies, you can make your own chocolate if you prefer.  There is a recipe for white or dark chocolate here.

Ingredients

  • 1 big block milk chocolate 70%
  • 1 big block white chocolate
  • 1/2 cup mixed nuts
  • 1 tbs hemp seeds
  • 1 tbs chia seeds
  • 1 tbs pumpkin seeds
  • 3 x tbs frozen berries
  • Large pinch sea salt

Method

Kids ask mum, dad or an adult for help with this first bit…

Bring two pans of water to the boil and add a bowl on top and melt the chocolate, the water should be simmering underneath. Stir each bowl using two spoons or spatulas to remove any clumps

Kids can line a small baking tray with baking parchment paper

Adults spoon the dark melted chocolate into the tray and spread it out evenly leaving about an inch space around the edge of the tray. Then repeat the process with the white chocolate

Kids you can now get a chopstick or skewer and swirl it around back and forth to make a pattern or whatever shapes you like

Now its time to add your toppings, you can scatter over the nuts, berries and seeds and sea salt, then once it is finished place in fridge to set, if you’re in a hurry to eat it you can put it in the freezer to speed things up

Decorate with extra Easter decorations if you like!

To eat, ask an adult to chop it up into pieces

This keeps for 2 weeks in the fridge if it lasts that long!

Make it and let me know what you think below 😉

Happy Easter!

Lee xo

7 Incredible Ways To Drive More Traffic For Your Food Blog

Just like any other business, the constant struggle for blog owners is driving traffic to their website. Whether your passion is fashion, travel, or automobiles, some niches are trendy while others are timeless.

One industry that I'm passionate about is food blogging. Starting a food blog is fun but as easy it is sounds, blogging requires special skills as there are millions of people across the globe in search of interesting food ideas that cater to different diets and so working on the content that people want to read and access is key..

As much as mastering your cooking skills and perfecting recipes is important, so is keeping your audience entertained and satisfied so creating great content will make your blog alot more appealing to them.

There are several techniques you can implement to drive more traffic to your food blog and I'd love to share with you today my top 7 things you can consider to increase the popularity of your blog.

Know your Niche 

When building a website, having a clear theme that will be constant in all your web pages and blogs is important. When you recognize your niche its easier to create content that reaches the right audience and generates traffic.

A food blog can consist of a variety of topics such as recipes, restaurant reviews, food product reviews, cooking techniques and so much more. There is no right and wrong when it comes to blogging but in order to drive traffic to your website, paying attention to your audience and comments is helpful. 

Be consistent 

Consistency is something that bloggers end up taking lightly which can amount to a loss of online visitors. The more regularly you update your blogs with relevant content, the more traffic you'll receive. People are always in search of sites that have new and updated content. This improves your site’s credibility, so ensure that you stick to a particular schedule and maintain consistency. Outdated blogs can increase the bounce rates of your site and impact your website ranking on search engines. Creating fresh and unique content will keep your subscribers interested and your blog more appealing.

Take Great Photos 

One of the best ways to drive traffic to your blog is through high-quality images. Most smartphones can deliver good quality photos that can make your food look so tasty! 

Some food bloggers who have made blogging their career like to invest in good equipment to enhance the quality of their photos and videos to attract more people to their website.

A good rule of thumb is to do your research and pick up tricks and tips on how to capture the food you create in the most creative way, natural light always works best.  This will improve your exposure and reach to enabel to you find a wider audience. 

Food blog SEO

As most of you may already know, SEO is the heart and soul of increasing visibility on search engines. Not only does it help in brand awareness but also builds a strong online presence.

With the food industry being so vast, optimizing your food blog with SEO is essential so that you can drive more traffic.

The first thing to do is familiarise yourself with different SEO techniques and find ways to implement them in your food blog. 

  • Keywords: The foundation of any SEO strategy is keywords that will boost your visibility and drive traffic to your blog. Small, medium and long-tail keywords that are less competitive can increase the chances of your blogs being seen on search engines. 
  • Optimize Images: As much as high-quality images are useful, adding the right alt text and inserting the appropriate image size can increase the visibility of your blog.
  • Linking: Earn backlinks from authoritative sites and internally link to your past blogs can increase web traffic to your food blog and makes your site more trustworthy. 
  • Web host provider: An excellent hosting service will provide great website speed, security, web design, and so much more that can be quite useful for a food blogger. Hosting Foundry has reviewed some of the best hosting services that can work best for your food blog. 

Creating the Right Content 

As mentioned before, the industry is vast and a variety of topics to choose from, bloggers often wonder what kind of content to put up on their site.

While some bloggers focus on a single particular topic that is local and effective. Whereas others focus on a wider genre of food topics that cater to all foodies across the globe.

Creating engaging and interactive content that has high-quality value will have people flocking to your site.

Try out different recipes that are attractive to your target audience, create listicle pieces, giveaway posts, quality foods, images, and videos to make your blogs look great.

Writing guest blogs is another great way to bring traffic to your website. Just make sure that sites you write for are relevant to your niche or else you will be writing for audiences that are not interested in what you offer. 

Social Media 

Social media can be your best bet in promoting your food blogs and building awareness. It also gives you an opportunity to engage directly with your followers and interact with them on a personal level.

Grow your social profiles by uploading your blog posts with attractive and high-quality images. Allow social sharing on your profiles so once your followers share your post, it will be able to reach a wider audience and attract more people to your profile.

Update your profiles with all necessary information in regards to your blog such as website link, blog name, contact information, and so on. By doing so, people will not only visit your social channels but also look further into your website.

Mobile-friendly Website

In today’s digital world, every website on the internet must have a mobile-friendly website. Search engines have made it a crucial ranking factor, so if you want to drive traffic to your website, you must have a mobile-friendly website.

For those who love looking up recipes and cooking, it can difficult to be in the kitchen with a laptop or a desktop, right? This is where smart devices come in handy. With modern technology, you can easily access the internet through your smart devices and look-up for favorite recipes.

It is important to note, optimizing your mobile site must have good readability, great speed, easy website navigation, and much more.

Remember, no matter what technique you invest in your food blog, nothing happens overnight. It takes time and patience to consistently make necessary changes that work best for your blog.

Monitor, track, and re-test different strategies until you find the best tactic that drives more traffic to your website.

How to repurpose leftovers + Vegan Roasted Sweet Potato with Basil Pesto and Chopped Salad

Does this sound familiar? 

Sunday: This week, I’ll finally eat healthily! I’ve just done a grocery shop so, I’ll make delicious and nourishing dinners every night with fresh produce, create vegetable-filled lunches every day, and I know that I’ll feel amazing, have so much energy, and suddenly, my skin and life will be problem-free. 

Ideal you on a Monday evening: I’ve just printed out this recipe for Lee’s Kale and Orange Salad. I’ll make that with dinner and then create the Chocolate Chilli Beef Zoodles for tomorrow’s lunch. 

Real you on a Monday evening: It’s 8 pm. You’re tidying up the dinner you made, and the last thing you feel like doing is making a whole dish for lunch tomorrow.

Tuesday night: Takeaways it is.

If you ever have lovely intentions to cook and use all of the food you buy in a week, and then find it’s Friday night and you’ve had takeaway every night this week, you’re not alone.

But, let’s get one thing straight – cooking, eating healthily and not wasting produce doesn’t have to be so complicated, time wasting (or expensive). 

Let's go through some tips to understand how to use and store leftovers. Trust me when I say that the future you will thank you!

  1. Plan your meals. I know it may sound a little dull or like it takes effort, but think about what you want to eat at the start of the week. Then, think about how you can use those leftovers. It’s a time and budget saver in the long run. For example, if you prepare double the vegetables you need for dinner; you’ll then be able to eat them for lunch the next day or cook them in a soup another night.
  2. Store food in clear glass containers. Using a glass storage container makes it easier to see what’s inside so, you’ll be more likely to use the food you already have. 
  3. If you’re freezing foods, use a zip-lock bag and put the date on a piece of tape, so you know when it was made.
  4. Before you serve dinner, put some away in a container for lunch the next day. We often just eat what’s in front of us so, if you put some away beforehand, you’re more likely to be left with enough food for leftovers. 

Here are my favourite ways to repurpose your foods. 

  1. Homemade Stock 

You know what they say – one man’s trash is another man’s vegetable stock. Instead of throwing away perfect vegetable scraps, like the ends of onions or a tomato core, stow them away for delicious homemade vegetable stock. Keep a stock container in the freezer and add to it whenever you cook something new to use in future recipes.

Here’s my delicious Best Ever Vegetable Stock recipe. 

  1. Soup

Soup is an excellent way to use up leftover vegetables. Whether you have leftover carrot, potato, tomato or greens, throw them all into your next soup.

If you’re looking for soup-er inspiration, try my Oven Baked Veg and Garlic Soup, Cauliflower and Pumpkin Soup or my Sweet Potato, Broccoli and Ham Soup. There is soup for just about every occasion. 

  1. Baked Vegetable Bowl

While this one sounds a little fancy, it’s just a bowl filled with deliciously nourishing ingredients you have lying around. These flawless bowls are bouncing with whatever vegetables you have leftover, any protein you like, grains, greens, nuts and seeds. Everything and anything goes.

For inspiration, you can’t go past my Bohemian Baked Vegetable Bowl.

  1. Bone Broth

Have you ever cooked chicken for a family of four and accidentally cooked enough for a whole village? Same.

If you’ve roasted an entire chicken, turkey, pork, lamb or fish, and have too much leftover, why not cook it into a warming broth?

Whenever I have leftover chicken, I’ll throw it into my slow cooker with celery, carrots and spices to make a gut-healing broth.

Depending on the week, I’ll either portion it out into containers and keep it in the freezer or just store it away in the fridge and drink it as is. I love my Beef Pho Broth, and my Gut Healing Turmeric Chicken Broth is forever a winner. 

  1. Family Pizza

If you’re looking to healthify your favourite food, why not turn your leftover eggplant, wrap, sliced sweet potato or mushroom top into a pizza base?

I love spreading tomato sauce over any of these vegetables, adding leftover veg, some cheese and protein and baking it in the oven for 10-12 minutes. If you want to make your own fancy base and add leftover vegetables on top instead, head over here for a pizza recipe the whole family will love. Or it's easy to buy a gluten free pizza base to use as well.

  1. Stir-Fry

Whenever I make a stir-fry for dinner, I always tell myself to do it more often because it’s just so quick and easy. Making a stir-fry with leftovers is one of the simplest things you can do and is perfect for lazier nights.

If you're wondering about the cheats quick and easy version, all you need to do is just sauté whatever protein you have, leftover vegetables, ginger and spices in a pan with tamari, serve it with rice or quinoa, and you’re ready for a delicious meal in less than thirty minutes. If you want to diversi-fry you’re stir-fry, my Beef Stir-Fry with Peaches is one that’ll impress even the harshest of critics.  

  1. Smoothies

If you’ve been around here long enough, you’ll know that I love smoothies because of their chuck-in-abilities (I know that’s not a word, but just roll with me).

My favourite smoothies always happen when I just randomly throw fruit, leafy greens, chia seeds, water or milk and gut-healing powder (I’ve heard Love Your Gut powder or Golden Gut Blend is great ;)) into your blender and watch a smoothie swirl to life.

Right now, I’m loving this smoothie. 

  1. Wraps

Okay, okay, maybe it’s time to wrap it up. I may not be the best rapper, but at least I’m a great wrapper.

To make a delicious homemade wrap, use either a leftover wrap, nori or lettuce leaf and fill it with leftover veggies, protein and a homemade sauce. Try my Vegetable Nori Wraps here.

  1. Banana Bread 

This is a petition to stop throwing good, ripe bananas in the bin!

Ripe bananas are ideal for banana bread, and banana bread is ideal for everyone. When my bananas start to brown, I’ll either use them in this banana bread recipe.

Or I’ll peel and store them in a glass container in the freezer to use for future banana bread or banana-based smoothies like this one which is a great Gut Immunity Smoothie.

  1. Pesto 

Do you know what I love about pesto? You can make it with literally any dark green vegetable or herb you have – coriander, kale, basil, or mint can all be turned into a scrumptious pesto. Just blend up your herbs, olive oil, lemon juice, garlic and some salt and pepper. I use pesto as a dip or add it to my pasta, salad or protein of choice. 

If you’re looking for a delightful new recipe to utilise your leftover vegetables, you can’t go past my Vegan Roasted Sweet Potato with Basil Pesto and Chopped Salad. It’s a perfectly adaptable recipe that shines excellently on its own.

While this one sounds a little fancy, it’s just a bowl filled with deliciously nourishing ingredients you have lying around. These flawless bowls are bouncing with whatever vegetables you have leftover, any protein you like, grains, greens, nuts and seeds. They remind of the amazing Veestro meals. Everything and anything goes.

Vegan Roasted Sweet Potato with Basil Pesto and Chopped Salad

Serves 2

Ingredients

  • One sweet potato halved lengthwise 
  • 2 tbs olive oil plus extra for dressing salad (or use olive oil spray)
  • Pinch sea salt 

Chopped Salad

  • 2 cups leafy greens 
  • 1 cucumber chopped into cubes
  • Handful of cherry tomatoes halved
  • 4 baby capsicum (optional) chopped into cubes
  • Handful of seeds such as pepitas and sunflower seeds

Basil Pesto (makes one jar)

  • 1 cup pine nuts
  • 2 cloves garlic
  • 2 cups packed basil leaves
  • 1 tbsp lemon juice plus a small bit of zest
  • 3 tbsp nutritional yeast flakes
  • ⅓ cup extra virgin olive oil
  • ¼ tsp Celtic Sea Salt

Sweet Potato

Method: 

  1. Heat oven to 185 degrees Celsius.
  2. Place sweet potato on the baking tray, spray with olive oil and sprinkle with sea salt.
  3. Place in the oven for 45 mins or until tender.
  4. Half way through cooking, use a fork to make grooves along the sweet potato.

Basil Pesto 

Method: 

  1. Place basil in food processor and process. 
  2. Add nuts, garlic, lemon and nutritional yeast flakes and salt and pulse. 
  3. Slowly drizzle in olive oil until consistency is as you like it. 
  4. Add more olive oil if necessary.

Chopped salad

Method:

  1. Place leafy greens in a bowl and add remaining ingredients, sprinkle with seeds and add a drizzle of olive oil and lemon if preferred.

Serve all together and store the leftovers for lunch the next day. 

Why not give this recipe a try and let me know what you think in the comments section below?

Lee x

Enjoy an Energy Lift with CBD Products

Many people know how frustrating it can be when you feel like you have no energy. The thing is, we all have days like this, and it can make getting in with your day very difficult. For those who lead active lives and have a lot to do each day, it can cause a lot of problems. However, there are ways in which you can boost your energy levels and give yourself a well deserved energy lift! One in particular is my Fulvic Humic Concentrate which you can read more about here. 

Another product that can prove very effective in terms of helping you to maintain higher energy levels is CBD. You can use CBD products such as full spectrum CBD gummies to help you to benefit from this energy boost, and it can make a big difference on those days when you feel zapped. You can choose from many CBD products, and this makes it easier to find the perfect one for your needs as well as your budget.

So you might be wondering how CBD can give you the energy lift that you need? I've broken it down here..

How CBD Helps to Boost Energy

There are various benefits that come with using CBD products, and many of these can help to give you an energy boost. Some of the ways in which it does this include:

A Natural Energy Booster

CBD is known as a natural energy booster, so it can give you an energy lift over the course of the day. In order to achieve this, you simply use it in small doses throughout the days. If you take part in sports activities or you simply have a very busy schedule, this is a great way to keep you going without your energy levels suddenly falling through the floor. You can also avoid the energy spikes followed by periods of fatigue that some other energy products result in.

Getting Enough Sleep

Getting proper sleep is also vital if you want to benefit from increased energy levels during the day. However, a lot of people have difficulties when it comes to getting to sleep, and this can cause a myriad of problems. Lack of shut eye can affect not only your energy levels the next day but also your health, mood, and overall wellbeing. Using CBD products provides an effective solution that can help to boost serotonin levels to aid proper sleep. This then means you have adequate energy to get through each day without feeling exhausted.

Aiding Mental Wellbeing

Your mental wellbeing can have a huge impact on your energy levels. When you feel anxious, low, or stressed, you often feel as though you do not have the energy or motivation to get things done. Fortunately, CBD can aid your mental wellbeing, as it helps to reduce anxiety and stress, lifts a low mood, and aids relaxation. This then makes it easier for you to have the motivation and energy you need each day.

As you can see, there are various ways in which CBD products can help to provide you with more energy so that you can get on with your day and shine bright!

FYI For Your Inflammation + a Vegan Edible Smoothie

Inflammation.

I’m sure you’ve heard the term before, but do you know what it means?

Well, for your inflammation, inflammation is a mechanism the body uses to respond to a foreign agent, infection or injury.

Inflammation activates the immune system and begins the process of healing. In acute cases, like when you scratch your knee, inflammation is beneficial, short-term, and essential to protection.

Inflammation can become problematic when it turns into chronic inflammation – when the body is under a constant state of inflammation or inflamed for an extended period of time with no threat of a foreign invader.

Chronic inflammation can lead to a whole host of health conditions, including cardiovascular disease, arthritis and accelerated skin ageing (yikes!).

What causes chronic inflammation?

There are a number of things that can contribute to the development of chronic inflammation such as...

  1. Poor diet: I’m sure no one is surprised that this is number one on my list. A diet high in refined sugars and carbohydrates, processed meats, alcohol, poor-quality dairy, trans fat and lots of gluten can increase inflammation.
  2. Compromised gut health: A healthy gut is vital for reduced inflammation. Unfortunately, our ability to provide an anti-inflammatory environment for our gut microbes, with a strong barrier, declines as we age. When the gut's lining is compromised, endotoxins and undigested food can pass through easily and enter the bloodstream, triggering inflammation. If you want to strengthen the lining of your gut, this is what I use, it's called Fulvic Humic Concentrate and it's excellent if you're suffering from gut issues or leaky gut. Scientists now know that gut microbes influence immune cells and that reducing inflammation levels within the gut is a key driver to overall good health.
  3. Inadequate omega-3 intake: Omega-3 decreases bodily inflammation so, it’s time to up your oily fish, eggs, chia seeds and flax seeds intake.
  4. Nervous system imbalance: High amounts of stress, causing ongoing cortisol, is a one-way ticket to inflammation town. You can read more about my ten ways to manage stress over here.

FYI: Here are seven foods that reduce inflammation...

As a food-first clinical nutritionist, I believe one of the best and easiest tools we have to reduce inflammation is food!

If you’re looking to lower your inflammation, aim for a balanced diet based on whole foods. Below are some of my favourite anti-inflammatory ingredients and recipes you can incorporate into your diet today.

1. Bone Broth

Bone broth helps heal and seal the gut lining, reducing levels of inflammation. My Gut-Healing Turmeric Chicken Broth is rich in minerals and helps the medicine inflammation go down! It’s charged with anti-inflammatory turmeric, fresh ginger and a whole chicken. A cup of broth is just what the doctor ordered.

2. Salmon

Salmon is full of the long-chain omega-3 fatty acids EPA and DHA. It’s also rich in protein, antioxidants and minerals. Feast on salmon in my Crispy Salmon with Saffron, Aioli, and Smashed Green Peas. It’s a deliciously fresh meal full of anti-inflammatory salmon and antioxidant-rich herbs and veggies. Perfection!

3. Cruciferous Vegetables

Crucife-what? You know those vegetables you love but can sometimes you leave feeling a little bloated and, well, gassy? They’re part of the cruciferous vegetable family. Cruciferous vegetables, including broccoli, cauliflower, bok choy, brussel sprouts and cabbage, have been shown to lower inflammation.

I recommend introducing these vegetables into your diet slowly, and make sure you cook them before eating them to help your body adapt to their fibrous nature! Adding spices such as turmeric to the cooking process helps too! My favourite cruciferous vegetable recipe at the moment is my Oven-Baked Broccoli and Cauliflower Steak.

4. Chia Seeds

Let’s all cheer for chia seeds. Chia seeds contain an antioxidant called caffeic acid, which helps fight inflammation in the body. They’re also rich in anti-aging omega-3 fatty acids that help keep your heart and gut happy. If you've never considered making your own jam, why not try out my Raspberry Chia Jam. You can thank me later 😉

5. Flaxseeds and Flax Oil

Like chia seeds, flaxseeds and flaxseed oil are rich in omega-3 fatty acids, protein and fibre. Flaxseeds can help you reach your omega-3 target while keeping your digestion running smoothly (literally)! Up your omega-3 with my Omega Cheese Crackers.

6. Brightly Coloured Berries

Do you know what’s berry good? Berries. Berries are rich in polyphenols; specifically an antioxidant called anthocyanin, which can help lower inflammation. The richer the colour of the berry, the higher the anti-inflammatory effect.

If you’re after my favourite berry recipe, it happens to be a Homemade Berry Crumble. PS: you don’t need to be rugged up around the lounge with cute winter socks to enjoy a delicious crumble; it deserves to be loved no matter the weather.

7. Golden Gut Blend

No anti-inflammatory list is complete without my Golden Gut Blend. Containing bioactive and ginger turmeric, both shown to reduce inflammatory markers, Golden Gut Blend is an anti-inflammatory, anti-fungal, antioxidant-rich powerhouse – now that’s upping the ante ;). Plus, diatomaceous earth makes Golden Gut Blend a cleaner and primer for your insides. It’s the superstar in my Golden Gut oatmeal cookies and nice cream.

And now for a magnificent anti-inflammatory meal in a glass. This Vegan Edible Smoothie is bursting with lively, activated nutrients and a beautiful, tangy and delicious berry zing. It's the perfect way to spruce up your day.

Vegan Edible Smoothie

Serves 1

Ingredients

  • 185 ml (6 fl oz/3/4 cup) almond milk
  • 30 g (1 oz/1/4 cup) raspberries
  • 40 g (11/2 oz/1/4 cup) blueberries
  • 35 g (11/4 oz/1/4 cup) strawberries, hulled
  • 1 tablespoon freshly squeezed lemon juice
  • 1 tablespoon organic almond butter (see note)
  • 1 tablespoon flaxseeds
  • 1 teaspoon alcohol-free vanilla extract
  • zest of 1 small lemon
  • 1 TBS Love Your Gut powder

Method

Place all the ingredients in a glass jar and place in the fridge overnight. In the morning, pour the ingredients into a blender and process until completely smooth.

Note: If you don’t have almond butter, substitute with 1 tablespoon raw almonds.

Supercharged Tip

If you’re pressed for time and in a rush to get out the door in the mornings, make your smoothies the night before and place in a sealed jar in the fridge.

I’d love to know – what’s your favourite anti-inflammatory ingredient? Let me know in the comments below.

9 of the Best Moscow Mules in a Can for 2021

Have you ever tried a mule? Made with natural ginger, natural lime juice, unadulterated sweetener, and then some, the Mule, is a thick and sweet ginger lager and the ideal blended beverage for a warm day. It's an incredible simple drink, and is quickly turning into the most mainstream of all ready to drink, mixed drinks that are growing in popularity by the day. 

There are many different styles of mules and if you like a tipple, here are some favourites for you to get to know...

1- Merican Mule Moscow Style

The 'Merican Mule organization in Norwalk, CT, presents a setup of expertly made mules, including the Moscow Style. With a portion of inventiveness on the exemplary definition, Tropical, Mexican, Southern, and the occasional Pumpkin styles. The Moscow Style is made with vodka, Tropical with rum, Mexican with tequila, and Southern with whiskey alcohol.

2- Craft Cocktails by Bold Rock

Strong Rock Hard Cider creates an assortment of canned mixed drinks made with genuine spirits. The Copper Mug Mule is flavorfully made with American vodka and regular squeeze and flavours, including many gingers and a hint of pleasantness from the freshly squeezed apple.

3- Pickers Music City Mule

Pickers Canned Craft Cocktails is 6% ABV (12 proof) and is made with spirits instead of a matured malt base. The Music City Mule combines ginger and vodka in a tall call that features a cool guitar, fine art, and nod to the famous Music City, Nashville, in Tennessee. It is one of The best canned moscow mules.

4- Moscow Mule by Blue Marble

Blue Marble makes a wide assortment of hard seltzers and RTD mixed drinks, including this delightful Moscow Mule, coming in at 15% ABV. The taste is so even that it is simple savoring a high ball glass (or copper mug, if you demand) over ice.

5-Rogue Spirits Sparkling Craft Cocktails

Rebel Ales and Spirits makes a heavenly ginger-lime vodka mule; and a new ginger lemon bourbon mule. It's 7.5% ABV and made with genuine spirits in a knockout bundle plan.

6-Cutwater Vodka Mule

Since 2017, San Diego-based Cutwater Spirits has been delivering a wide assortment of prepared to-drink mixed drinks, including the tasty Vodka Mule, which has made it to the rundown of the best mules of 2020. It sneaks in all of the sudden carbonation, and ginger, with its 7% ABV, and pours clear.

7-Chicago Mule

The Chicago Mule from Chicago Distilling Company is in, uh, Chicago. It's 10% ABV (20 proof) and made with the Ceres vodka from Chicago Distilling.

8- Fling Rye Whiskey Mule

Hurl from Boulevard Brewing in Kansas City won't ever confuse you and the Whiskey Mule is no exception. Presented only a year back, it's a flavourful blend of bourbon, ginger, and lime in a specialty mixed drink with 9% ABV.

9- Vitani Mule

The Vitani Mule is delectable, light, and reviving, even though it packs 12% ABV. Vitani Mule was the champ of Double Gold decoration at the 2019 SIP grants, an International Spirits Competition.

If you like mules, why not try one on for size!

 

Avaline – Top Organic Wine Brand For 2021

Avaline is the name of a new brand of organic wine released by Hollywood actor Cameron Diaz and her entrepreneur friend Katherine Power.

Even though Avaline has only been around for a few months, it’s already being touted as the “top organic wine brand for 2021.” Some wine connoisseurs have even called Avaline the most authentic organic wine in the world. The amount of buzz Avaline has been generating is exciting.

So what makes Avaline the top organic wine brand for 2021 and so special?

To understand Avaline’s strengths, it's good to go back to the beginning and explore its origins, manufacturing ethos, and characteristics.

Avaline: History & Background

Avaline has entered into the crowded wine market as a passion project and the ethos, characteristics, and history have been a long standing project for Cameron Diaz, the woman behind the beverage.

Cameron Diaz is widely known for her dedication to healthy and organic living. She’s incredibly cautious about what she puts into her body, only consuming drinks and foods that are organic and vegan. Imagine her surprise when she realised that most wines aren’t actually organic OR vegan and that most of them contain over 95 additives!

What alot of people are unaware of is that most wines contain dozens of chemicals, pesticides, insecticides, artificial flavours, sulphites, and other components. And what is even more disturbing is that wines branded as “organic” and “natural” may not be all they claim to be — because the wine industry is so unregulated, it's very easy for manufacturers to slap an “organic” label on any old bottle of wine regardless of it's contents.

When Cameron Diaz discovered the wine industry’s not so healthy practices, she dedicated herself to producing a truly organic wine that everyone could enjoy. She zig zagged across some of Europe’s best organic vineyards to learn and understand more about the manufacturing processes. Avaline came into being as a product of Cameron Diaz’s passion for organic beverages and uncompromising spirit and her friend Katherine Power’s business savvy.

The name “Avaline” was chosen from an online resource for female baby names because Diaz and Power wanted a name that embodies feminine energy.

Avaline: Organic & Vegan

Most wine brands, even those marketed as “organic,” contain over 95 additives and these are added for various reasons. Some of them are functional — increasing shelf life, killing bacteria, preventing insect infestations, etc. Some of them are taste-related — artificial flavours that enhance the wine’s strength and taste. And some of them are purely cosmetic — Mega Purple is only used to make the wine look stronger.

Avaline doesn’t use chemicals or unnecessary pesticides in the production and manufacturing process so it's truly organic and they use biological methods to kill bacteria and prevent infestations. For example, certain animals or insects are introduced into the vineyard to naturally kill the dangerous insects and bacteria. Avaline isn’t filtered through animal by-products, like egg whites and fish bladder, either. That makes Avaline truly organic and vegan.

Avaline: Transparency

Considering the lack of regulation in the wine industry, one would be right to ask, “how can we trust Cameron Diaz’s wine?”

Well, Cameron stands by her wine. Avaline Wine bottles feature a large label listing all the ingredients used throughout the manufacturing process in bold and legible letters.  The good news is that you can scour the ingredients and research them for yourself. Avaline is completely transparent and authentic. And that’s why it’s the top organic wine brand for 2021!

Cheers to that!

Is Chocolate Good for You? Plus Chocolate and Coconut Roughs and Crunchy Chocolate Buckwheat Bars

Let’s chat about one of my favourite foods – chocolate. 

*Gasps from the audience.*

Seriously, when did chocolate become a ‘naughty’ food, and why is food considered ‘naughty’ in the first place? Chocolate can be a source of joy AND vitamins, minerals and antioxidants. It’s all about how you eat it. 

So, let’s get down to the nitty-gritty.

Is chocolate a health food?

Does eating chocolate make you put on weight?

If you’re going to indulge in chocolate, is there a specific type you should choose?

Will eating chocolate be the cure to all of my life stressors? Oh, okay, that one’s just me. 

The answer is: maybe. 

The health benefits of dark chocolate are pretty impressive; it’s full of antioxidants that fight free radicals, nutrients that give us energy and minerals that raise serotonin and lower inflammation. 

So, what’s the twist?

As with all food, quality and quantity are paramount. The type of chocolate, the ingredients added to it and how much you’re having will determine just how beneficial chocolate is for you.  

What is chocolate, and what's its origin? 

I thought you’d never ask! Get ready for chocolate school with your teacher, me. 

Cacao is derived from cold-pressed unroasted cocoa beans and has triple the number of antioxidants as green tea. Cacao contains many a nutrient, including vitamin A, C, D, E and B vitamins, as well as the minerals calcium, zin, iron, copper, potassium and magnesium.  

Which chocolate should you choose?

Dark chocolate contains a higher amount of cacao and less sugar and milk fat than milk or white chocolate. The higher the percentage of cacao, the better the benefit. 

When choosing chocolate, have a look at the ingredients panel. Many chocolates contain inflammatory oils that can diminish the anti-inflammatory power chocolate holds. Check for cheap oils, partially hydrogenates oils or palm oil and avoid those as much as possible.

How much chocolate should you have? 

If you’re someone who has good self-control (good for you.), I recommend one to two small squares of dark chocolate per day. If you’re sensitive to caffeine, be aware that a piece of chocolate can contain 12mg of caffeine, so be careful not to overindulge, especially late at night. 

What’s the best way to have chocolate?

I love enjoying raw chocolate in homemade treats and lucky for you, today I have two decadent chocolate treats to share with you.

Let’s start with my coconut rough.  

Coconut rough is one of my all-time favourite treats and is a fun one for adults and kids alike. Coconut and chocolate are one of my favourite flavour combinations and always lends itself to a funky texture that kids love. If you’re like me and like to have a tasty chocolate snack to reach for in the afternoon, these will forever go down like a treat. 

Chocolate and Coconut Roughs   

Makes 6  

These coconut roughs are a truly healthy answer to your confectionery cravings.  

Instructions:

  • 70 g (21/2 oz/11/4 cups) unsweetened coconut flakes  
  • 65 g (21/4 oz/1/2 cup) slivered almonds
  • 140 g (5 oz/2/3 cup) organic nut butter
  • 40 g (11/2 oz/1/3 cup) organic coconut butter 
  • 3/4 teaspoon stevia powder, or coconut sugar, maple syrup or honey
  • 1/2 teaspoon alcohol-free vanilla extract
  • 1 tablespoon raw cacao powder
  • 2 tablespoons raw cacao nibs  

 Method:

  • Line a 6-hole (250 ml/9 fl oz/1 cup) capacity muffin tin with paper liners.  
  • Place the coconut flakes and almonds in a large bowl.  
  • Place the nut butter and coconut butter in a bowl over a saucepan of gently simmering water until melted. 
  • Add the stevia, vanilla extract, cacao powder and nibs, stirring frequently until well combined. Remove from the heat and pour the mixture over the coconut flakes and almonds, stirring well, so they are well coated.  
  • Divide the mixture evenly among the muffin holes and pop in the fridge for 1 hour, or until set.  
  • The roughs will keep in a sealed container in the fridge for up to 1 week.  

Let’s be real here – is there anything better than a muesli bar? 

Yes, a muesli bar covered in chocolate.  

While I used to devour muesli bars like it was no one’s business, store-bought bars are typically laden with sugar, honey and preservatives to give it the stickiness and sweetness we know and love. Once you try a homemade muesli bar, you’ll never go back!

I asked my friend Alexx for her favourite Crunchy Chocolate Buckwheat Bars and here they are. They’re the ideal accompaniment to a morning cuppa or filler for a mid-afternoon snack craving. These bars have a nutty flavour because of the buckwheat, are super tasty but also filling, fibre-rich, gluten-free and nutritious. They’re also free of nuts which makes them playground-friendly for school children. I guess you can say these buckwheat bars bring everyone to the yard.  

Crunchy Chocolate Buckwheat Bars  

Makes 12  

Ingredients:

  • 65 g (21/4 oz/1 cup) additive-free shredded coconut  
  • 1 tablespoon raw cacao powder  
  • 75 g (21/2 oz/1/2 cup) pepitas (pumpkin seeds)  
  • 125 ml (4 fl oz/1/2 cup) coconut oil  
  • 125–170 ml (4–51/2 fl oz/1/2–2/3 cup) rice malt syrup  
  • 120 g (41/4 oz/1 cup) tapioca flour
  • 1 organic egg
  • 160 g (53/4 oz/1 cup) buckwheat ‘buckinis’  
  • 120 g (41/4 oz) 85% dark chocolate, for melting and drizzling (optional) 

Method: 

  • Preheat the oven to 180°C (350°F/Gas 4) and line a baking tray with baking paper.  
  • Place all the ingredients, except the buckinis and dark chocolate, in a food processor and pulse until well mixed. Add the buckinis and pulse a few more times.  
  • Spread the mixture evenly and firmly over the prepared baking tray and bake for 20–25 minutes.  
  • Remove from the oven and make indents into the mixture marking out your 12 bars.  
  • Cool on a wire rack, and when cool, cut completely into 12 bars. Drizzle over the melted chocolate before serving.  

Enjoy! Lee xx

Best Diet for Heart Health Plus a Crispy Salmon with Saffron, Aioli and Smashed Green Peas

Here at Supercharged Food HQ, we’re no stranger to talking about the best diets for our gut and, well, *clears throat*, our gut (hello, covid kilos!), but today I wanted to discuss the best diet for your heart.

If you, or your family, have high cholesterol levels, elevated blood pressure or systemic inflammation, eating a heart-healthy diet is essential for your wellbeing. 

So, what do I recommend? 

An anti-inflammatory diet filled with an abundance of plant foods is the best way you can eat for a healthy heart. (1)

But, it’s not always that simple. If I was to give you a list of do’s and don’ts for a healthy heart it would look a little something like this…

DO:

  • An overall approach is “Fresh” is always best. Eating a wholefoods diet filled with predominantly fresh fruit, vegetables, whole grains and legumes will be a good long-term plan.

    My go-to fresh meal will forever be my Bohemian Baked Vegetable Bowl - every health blogger needs one and it's just so filling and scrumptious ;). 

  • Anti-inflammatory foods are your new best friend. Including foods such as oily fish, salmon, sardines or mackerel, and chia seeds, nuts and hemp seeds. 

  • When it comes to dietary fibre this isn’t just great for your gut; your heart’s a big fan of it too! Try to add more beans, oats and flaxseeds to help lower total blood cholesterol and low-density lipoprotein (LDL) cholesterol levels. Studies also indicate that high-fibre foods have other heart health benefits, like reducing blood pressure and overall inflammation – fibre is the gift that keeps on giving. Having a clean gut is also important to absorb all of the goodness from your food. Love Your Gut powder can help with that. 

  • Calcium is a mineral which is essential for a well-functioning cardiac muscle and regulated blood pressure. Calcium-rich foods include dairy, dark leafy greens, tahini and nuts. 

  • Foods rich in the mega-mineral magnesium (cue: holy light shining from the ceiling with angels singing) are your go-to. Magnesium helps to maintain a regular heart rhythm and a healthy cardiovascular system. I recommend upping the avocados (not that you need an excuse), pumpkin seeds, spinach, nuts, tofu, whole grains and oily fish. 

    Why not try my Ginger-seared tuna with avocado?

  • Human studies show intermittent fasting has a positive impact on cardiovascular health. (2).  If you want the low-down on intermittent fasting, check out my Fast Your Way to Wellness program.
  • A healthy diet isn’t the only way to a healthy heart; your heart also needs movement. A combination of resistance and aerobic exercise is essential for a strong heart.
  • Health encompasses more than just diet, and exercise according to https://fitnesstodiet.com/; we need to look at the connections that we have with others, too.  Having strong social bonds is proven to affect the risk of cardiovascular disease. (3)  So, if you’ve been looking for a sign to call a friend or family member, this is it.

DON’T: 

  • I don’t mean to be salty, but it’s time to cut down on the salt! The western diet is filled with sodium, which raises blood pressure and puts unnecessary strain on the heart. Swap the table salt for herbs and spices and maybe, stop placing the salt on the table altogether! Reduce your intake of high-salt food, like potato chips, sausages, salami, hot dogs, instant soups or pasta and pre-packaged sauces like tomato sauce and soy sauce. Choose salt-reduced foods wherever possible. Sea and river salt can be a better option than traditional table salt.

  • I hate to be the fun police but cutting down on the stimulants, like coffee, tea, chocolate and alcohol is better for heart health. These foods increase both your heart rate and blood pressure, not to mention the impact they have on your mood, energy and waistline. 

  • Trans fats raise LDL cholesterol and increase our risk of heart disease, so avoid them as much as possible. Trans fats are in most processed foods, like processed meat, fried foods and desserts. 

  • Keep the stress to a minimum. Stress can bring on arrhythmias (an irregular heartbeat) and place pressure on the heart. Include stress-busting activities in your weekly routine, like speaking to a loved one, meditating, walking, journaling or yoga. 

  • When it comes to a healthy heart, aim to keep stress to a minimum. Stress can bring on arrhythmias (an irregular heartbeat) and place pressure on the heart. Include stress-busting activities in your weekly routine, like speaking to a loved one, meditating, walking, journaling or yoga. 

  • Smoking is one of the worst things you can do for your heart. Not only does smoking increase the formation of plaque in blood vessels, but some chemicals in cigarettes can cause the blood to thicken and form clots inside veins and arteries. If you’re a smoker, I highly recommend quitting. 

  • Now that’s out of the way; I’m sure you can’t wait to get going on your heart-healthy way!

  • If you want to get started now (go you good thing!), get amongst my heart-healthy Crispy Salmon from my latest cookbook Supercharge Your Life.

Crispy Salmon with Saffron, Aioli and Smashed Green Peas

Full of anti-inflammatory salmon, antioxidant-rich herbs and veggies, this quick and fresh meal is one that will make your heart happy. Oh, and your mouth water, too.  

Ingredients

  • 4 salmon fillets, skin on
  • sea salt, for rubbing
  • 2 tablespoons olive oil
  • 1 lemon, sliced and roasted, to serve (optional)
  • chives and edible flowers, to serve (optional)

Saffron aioli 

  • 2 garlic cloves, crushed
  • 2 teaspoons lemon juice
  • ½ teaspoon sea salt
  • 2 egg yolks
  • 1 tablespoon dijon mustard
  • pinch of saffron threads, soaked in a little lemon juice
  • 375 ml (13 fl oz/1 ½ cups) extra virgin olive oil
  • sea salt and freshly ground black pepper, to taste

Smashed peas

  • 200 g (7 oz) frozen peas
  • 50 ml (13/4 fl oz) vegetable stock or filtered water
  • pinch of sea salt
  • 30 g (1 oz) butter
  • juice of 1 lemon
  • freshly ground black pepper, to taste
  • 1 tablespoon olive oil
  • 2 tablespoons chopped flat-leaf (Italian) parsley
  • handful mint leaves
  • 1 tablespoon snipped chives

 Method:

To make the saffron aioli, whiz the garlic, lemon juice, salt, egg yolks and mustard in a food processor. 

Add the saffron and process again.

With the motor still running, very slowly drizzle in the olive oil. The mixture will emulsify to a mayonnaise-like consistency. Season to taste.

To make the smashed peas, put the peas and stock in a medium saucepan, season with salt and cook over medium–high heat, stirring occasionally, until the peas are tender. Remove from the heat, strain and stir in the butter.

Gently mash the peas with a fork, then stir in the lemon juice and black pepper. Mix in the olive oil a little at a time, until the peas have the desired consistency. Fold in the herbs.

Pat the salmon dry with paper towel and rub salt into the skin. Heat a large frying pan over medium–high heat, then add the olive oil and heat until the oil shimmers.

Place the salmon fillets in the pan, skin side down, and press on them with a spatula to ensure all of the skin is in contact with the pan. Cook for 4–5 minutes, until the skin is crispy and the salmon is still pink inside. Turn over with a spatula, turn off the heat and let the fish sit in the pan for no more than 1 minute.

Divide the smashed peas between four serving plates and top with the salmon and the roasted lemon slices, if using. Garnish with chives and edible flowers, if using, and serve with the aioli on the side. 

Enjoy!

1 https://www.journalacs.org/article/S1072-7515(08)00219-6/abstract 

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7415631/

 3 https://pubmed.ncbi.nlm.nih.gov/10656835/

 

 

5 Edible Seeds that are Super Beneficial for Your Health

However small they may be, seeds are jam-packed with alot of good stuff. From proteins and antioxidants to rich oils that improve your overall wellbeing - these little guys are small but mighty.

But what exactly is it that makes these seeds the super supplements they are? Have a look down below at five seeds that can boost your body in all the right ways. And don't forget to check out my beginners guide to meal prepping plus a Raspberry and Chia Overnight Brekkie Jar here

Pomegranate Seeds

They look like tiny beautiful rubies and taste amazing. Sweet on the palette, these seeds are packed with Vitamin C which boosts your immune system tremendously.

The vitamin C contained in these red seeds also play a crucial role in the production of collagen, which promotes healing for wounds and the strengthening of teeth and bones.

Pomegranate seeds can also be used in various foods and drinks, like healthy smoothies, tasty salads, and even sauces! Try my Oven Baked Cauliflower and Broccoli Steaks with Pomegranate and learn the art of cooking vegetables here

Pumpkin seeds

These mini superheroes are full of fatty acids and are rich in protein. Considered a very tasty snack, pumpkin seeds can be toasted and enjoyed on their own while providing more fibre in half a cup than most nuts.

Pumpkin seeds are also used to make oil that can be utilized when cooking - providing high quantities of zinc and bringing a delicious note to your food.

If you’re considering stocking up on this must-have in the kitchen, do yourself a favour and visit www.thepumpkinhouse.com.au for 100% authentic pumpkin seed oil. Also why not try my homemade Berry Crumble here or learn about other tasty toppers here

Flax Seeds

Extremely high in Fibre, these seeds are great for a healthy digestive system. Flax seeds are also known to promote cardiovascular wellbeing, improve cholesterol, and lower blood pressure. They can be baked into all kinds of goodies or used in smoothies and salads, whatever your preference may be.

Ingesting these small seeds before having a meal can also make you feel less hungry and might lessen the amount of food you consume - so it’s basically a meal suppressant in a way.

Say goodbye to starving yourself - just have a handful of flax seeds instead! You might like these Omega Cheese Crackers with Lemony Goat's Cheese Dip here

Sesame Seeds

These extraordinarily delicious seeds are sourced from a flowering plant referred to as the Sesamum indicum plant. These oil-rich seeds grow in a pod similar to poppy seeds.

Sesame seeds consist of a large amount of nutritious and healthy elements. These seeds can help lower cholesterol, blood pressure, and even inflammation. They contain 5 grams of protein per 30 grams serving. They're also a good source of vitamin B1, B3, and B6. Vitamin B is directly linked with your energy levels and brain function, so make sure you pop them on and in everything!

You would think that's enough, but it doesn’t stop there. Being rich in antioxidants, means that they're ideal for a healthy body. If they taste familiar, you've probably already noticed them in Asian cuisine. Try my Tray Baked Salmon with Avocado Mash here

Whether you use them in your food, in a daily smoothie to boost your health, or even enjoy them as a tasty snack, incorporating the above seeds are crucial to a well-balanced diet.

So, go and get yourself some of these little boosters, you’ll really see-d the difference!

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