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Two of My Favourite Chicken Dinner Recipes

So, you’re trying to eat healthier and have some chicken in the fridge.

The classic image of a “healthy” meal – boiled chicken, packet brown rice and soggy broccoli – springs to mind, and you start to feel a bit sad (hey, I’m not judging.). Does healthy eating have to be as regimented as chicken, brown rice and broccoli? 

Definitely not!

While there’s certainly nothing wrong with chicken, brown rice and broccoli (in fact, they’re all very nutritious), the idea that this is the only healthy meal option is outdated and, kind of dull.

If you’re tired of the same old chicken recipes and are looking for creative and delicious ways to up your chicken game and add some variety to your weekly meal rotation, you’re in for a treat. 

Here are TWO of my favourite chicken recipes for dinner. I promise – there’ll be no boiled chicken in sight. 

Let’s start with a classic – butter chicken.

If you’re craving some creamy and flavourful butter chicken but don’t want to sacrifice your health, I’ve got a healthy butter chicken recipe that will have you licking your bowl clean. And yes, you read that right – healthy butter chicken! Now, I know what you’re thinking. “Butter chicken? Healthy? Is that even possible?” Well, my friend, it absolutely is. Let me show you how.

First, let’s talk about the elephant in the room – the butter. Traditional butter chicken is loaded with, you guessed it, butter. Oh, and a whole lot of cream. But in this version, we’re swapping out the butter and regular cream for coconut cream. Coconut cream is a rich and creamy alternative to traditional cream and comes with a range of added health benefits. It contains medium-chain triglycerides (MCTs), which can help to improve heart health by reducing cholesterol levels.

Next up, the chicken. Chicken is already a great source of lean protein, but we’re taking it to the next level by using skinless chicken thighs. Chicken thighs are a fattier meat cut, giving this butter chicken a rich and intense flavour.

Now, let’s talk about the star ingredient in this recipe – cashews. Cashews add a delicious nutty flavour and are loaded with heart-healthy fats and essential vitamins and minerals. Plus, they add a nice crunch to the otherwise creamy dish that I know you’ll love. 

Convinced? I thought so.

Butter Chicken Clay Pot

Serves 4

Everything just tastes better in a clay pot — even butter chicken. This version will help give your Friday-night curry a gut-friendly upgrade.

Ingredients: 

  •  2 tablespoons extra virgin olive oil
  • 1 large brown onion, diced
  • 4 garlic cloves, crushed
  • 3 cm (1 ¼  inch) knob of fresh ginger, grated
  • 2 teaspoons garam masala
  • 1 teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground turmeric
  • ½ teaspoon chilli powder
  • 1 teaspoon Celtic sea salt
  • 750 g (1 lb 10 oz) boneless, skinless chicken thighs, halved or cut into pieces
  • 1 bay leaf
  • 400 ml (14 fl oz) tomato passata (puréed tomatoes)
  • 250 ml (9 fl oz/1 cup) coconut cream
  • 100 g (1 lb 10 oz) roasted unsalted cashews, crushed or finely chopped
  • 2 tablespoons lemon juice
  • coriander (cilantro) leaves, to serve 

Method: 

  1. Heat the olive oil in a large clay pot or heavy-based saucepan over medium heat. Sauté the onion for 3–4 minutes, or until softened. 
  2. Add the garlic and ginger and sauté for a further minute.
  3. Stir in the ground spices and salt and sauté for 2 minutes, or until fragrant.
  4. Add the chicken and cook, stirring frequently, for about 5 minutes, before adding the bay leaf, passata, coconut cream and cashews.
  5. Reduce the heat to low and simmer, uncovered, for 20–25 minutes, or until the chicken is cooked through.
  6.  Stir in the lemon juice, scatter with coriander and serve with cauliflower rice or your choice of accompaniment.

And now, onto the second recipe.

My Filipino-Style Chicken, Mushroom and Leek Adobo

Not only is this recipe delicious and packed with flavour, but it’s also super fun to say. Go ahead, try it out: “Filipino-Style Chicken, Mushroom and Leek Adobo.” See, didn’t that feel good?

Now, on to the recipe itself. Adobo is a popular Filipino dish that typically features chicken or pork cooked in a tangy, vinegary and savoury sauce. This version highlights the goodness of chicken and one of my favourite veggies – leeks. If you’re new to leeks, it’s important to know they’re similar to onions, just more a-peel-ing.  

Leeks add depth to any recipe, promote healthy gut bacteria, and break down fat; they’re also high in vitamin K and flavonoids, which are beneficial for blood, bones and heart health. 

Another ingredient that adds some va-va-voom (and a load of health benefits) to this adobo are mighty mushrooms. That’s right, those funky little fungi that pop up in your backyard after a rainy day are packed with a ton of health benefits. One of the most impressive things about mushrooms is their ability to boost your immune system. They contain beta-glucans, which are complex sugars that help activate your immune cells and improve their function. So, if you’re feeling a bit run down, adding some mushrooms to your diet could be just what the doctor ordered.

Believe it or not, mushrooms can also help boost your brain function. They contain ergothioneine, an antioxidant that helps protect your brain cells from damage. Some studies have even suggested that eating mushrooms could help improve your cognitive function and memory. 

To top it all off, the apple cider vinegar adds a tanginess to this dish and is also full of enzymes and potassium to aid digestion and support the immune system. PS: think you’re ready to up your apple cider vinegar game? These are the mother of all apple cider vinegar capsules. 

Now that you’re ready to try this adobo for its health benefits, I know what you’re thinking: what about the flavour?

It’s sweet, salty and acidic in all the right places. Cooking softens the sharpness of the vinegar, while aromatics such as star anise and bay leaves build the complexity of the broth. 

Without further ado: the adobo. 

Filipino-Style Chicken, Mushroom and Leek Adobo

Serves 4

Ingredients:

  • 1 tablespoon extra virgin coconut oil
  • 4 chicken Marylands (leg quarters), about 1.25 kg (2 lb 12 oz) in total, skin on
  • 8 garlic cloves, crushed
  • 2 cm (3/4 inch) knob of fresh ginger, grated
  • 250 g (9 oz) mushrooms, roughly sliced
  • 2 leeks, white part only, washed well and thinly sliced, or 4 spring onions (scallions), chopped
  • 1 star anise
  • 4 dried bay leaves
  • 1 dried red chilli, whole
  • 250 ml (9 fl oz/1 cup) apple cider vinegar
  • 75 ml (2 ½ fl oz) wheat-free tamari
  • 175 ml (5 ½ fl oz) quality chicken stock or bone broth, such as the Gut-Healing Turmeric Chicken Broth
  • 1 long red chilli, seeded and thinly sliced

Method:

  1. Melt the coconut oil in a large heavy-based saucepan over medium–high heat.
  2. Season the chicken with sea salt and freshly ground black pepper. Working in batches if necessary, fry the chicken, turning frequently, for 6–8 minutes or until browned on all sides.
  3. Add the garlic and ginger and cook for a further 1–2 minutes, or until lightly golden.
  4. Stir in the mushrooms, leek, star anise, bay leaves, whole dried chilli, vinegar, tamari and stock.
  5. Bring to the boil, then reduce the heat to low. Cover and cook for 1 hour, or until the chicken is tender and falling off the bone.
  6. Sprinkle with the sliced fresh chilli, and serve with cauliflower rice or your choice of accompaniment.

I hope these chicken recipes add some spice to your meal rotation. Let me know what you think in the comments section below. If you're looking for more delicious recipes, check out my book, Supercharge Your Life. 

New Product News + a Roasted Leek, Goat’s Cheese and Avocado Salad

At Supercharged Food we’re always thinking about food. Food, food, food! We love trying natural ingredients to supercharge our meals and drinks. Sometimes, like now, we even put them into a container and offer them to you.

Which is all a roundabout way of saying we have some exciting new products to show you that we are releasing today! They all form part of the Love Your Gut range as they each have some love to give to your fabulous tummy region.

I'm also sharing a wonderful gut friendly salad below which features a dressing using one of our supercharged ingredients.

Without further ado (but with an imaginary drum roll, if you please) here are the four new products we are launching;

Phew! There are quite a few new products actually! In any case, we’re super excited to share them with you. They’ve been years in the making, with sourcing by me, a qualified clinical nutritionist, from quality, passionate producers across Australia.

Holmes-made products

I'm here to give you the heads-up on how and why I developed these four new Supercharged Food products.

“I’m always playing with food ingredients and nutrients. It’s my job as a clinical nutritionist but it’s much more than that, it’s my passion. Not only that, it’s just super fun to find new ingredients or new ways with familiar ingredients.

This new batch of products have been in development in my clinic and kitchen for around 18 months now. They are all highly nutritious and ideal for your gut health regime.

Read on to find out more about how I worked on them…

Wild Organic Tasmanian Seaweed. It's so nutrient dense! I’ve been adding a pinch of seaweed into my cooking for years now. The only issue was the ‘bitty’ texture can be off-putting. So I worked with our team to make our seaweed superfine - it’s now barely perceptible in taste and texture. No one needs to know they’re getting wildly nutritious, organic Tasmanian Seaweed in their meals or smoothies. It’s a great source of prebiotic fibre for the gut too.

Organic Beef Liver Capsules. Many people are craving the nutrients of beef liver. But not many want to actually eat beef liver. I certainly don’t! These capsules make it easy to get beef liver's wonderful vitamins and minerals. Our liver is Australian too and grass-fed and grass finished. 

Freeze dried beef liver is a good source of Vitamin B12 and Iron. I love to dump the gelatin caps out into a smoothie, you can't taste it at all. 

Organic Curcumin + Black Pepper. I’ve been a fan of curcumin for gut health for years now. Curcumin, a polyphenol, is a powerful anti-inflammatory and antioxidant that can support gastrointestinal health.

Years ago, I created our ever-popular Golden Gut blend with turmeric (of which curcumin is the active ingredient). Now you can have the benefits of curcumin in a convenient vegan capsule.

Australian Zeolite. No pun intended (well, maybe a little intended) but Zeolite is an 'underground' sensation in nutrition and naturopath circles. It’s a mineral straight from the pristine Australian desert. It’s beneficial for gut health and chronic eczema and rosacea. It’s supercharged with naturally occurring negative ions. In fact, it’s one of the world’s best sources of negative ions. Negative ions counteract the, mostly, positively charged ions emitted from modern day appliances (screens, air-conditioners, microwaves) and pollution.

Well, there you have it! A new batch of gut-loving ingredients for you to consider. To celebrate their launch we’re offering 20% off each of the products for a limited time!

All you have to do is type in ‘NEW PRODUCTS’ in the promo code field at the checkout.

And now for a delicious recipe...

Roasted Leek, Goat’s Cheese and Avocado Salad (Supercharged with Superfine Wild Seaweed Dressing).

Why not add more nutrients to your meals by supercharging them with a delicious wild seaweed dressing? The leeks and onions in this dish are a great source of prebiotic fibre for the gut and when they become caramelized, they sweeten up in the oven, adding a gorgeous depth of flavour.

Serves 4

  • 5 medium trimmed leeks, washed and sliced 3cm thick
  • 2 brown onions sliced into quarters
  • 3 TBS extra virgin olive oil
  • 2 cups kale washed and roughly chopped
  • 2 avocados peeled and diced
  • 2/3 cup Goat’s cheese

Wild Seaweed Dressing

  • 1 cup plain Greek yogurt
  • 1 cup tightly packed fresh herbs such as coriander, parsley, dill, basil and mint
  • 1 garlic clove
  • Pinch of Wild Tasmanian Seaweed
  • ½ teaspoon Celtic Sea salt
  • Black pepper, to taste

Combine all of the ingredients in a food processor and process until smooth 

To make the salad:

Preheat the oven to 190°C

Toss the leeks and onions with three tablespoons of the olive oil and season with salt and pepper. Place leeks and onions on a baking sheet and roast for 25-30 minutes, until starting to soften, turning once or twice.

Place kale into a large bowl and add avocado. Pour the dressing over the leeks and pile on top. 

Scatter goats cheese over the top!

Near Death Experiences + Supercharged Chicken Soup

Sometimes life unfolds in ways that you never anticipate. It can nudge you gently on the arm or it can come at you with the full force of a sledgehammer.  Three weeks ago was one of those sledgehammer moments. I was involved in a horrifying car accident and NDE (you can read more about it here if you wish.) 

It was the day that fate stepped in, and a miracle happened. I'll share from the heart my near death experience and brush with the afterlife in an upcoming blog. But with that being said, I'm extremely grateful to have survived an experience so intense and out of this world. The kind of experience that pushes you to rethink your place on earth. 

Fortunately for me I've been given a second chance to be able to continue to be of service, and carry on my mission of helping people feel healthy and well through recipes, gut health products and clinical nutrition. I'd love to share a new recipe with you today.

I've been making this recipe over the last couple of weeks whilst I'm in healing mode. It's calming for the nervous system, (hello PTSD nightmares!) and souper delicious.

Call me souperstitious but if you’re feeling out of stock and need a nourishing hug in a bowl, you really can’t go past this homemade chicken soup. It feels like a medicinal elixir for the body, and it’s so crammed full of healing ingredients. You can also keep it in your freezer for midweek meals which is what I've been doing.

I'd love for you to try it this weekend and let me know what you think in the comments section below.

Supercharged Chicken Soup 

Ingredients 

Serves 4

  • 6 cloves of garlic chopped
  • 1 onion peeled and chopped
  • 1 whole leek sliced
  • 3 stalks celery thinly sliced
  • 2 litres of vegetable stock
  • 1 whole organic chicken
  • 1/2 butternut pumpkin diced
  • 5 carrots peeled and diced
  • 1 sweet potato diced
  • 1 swede diced
  • 1 whole small broccoli chopped into small florets

AROMATICS

  • Salt and pepper to taste
  • Fresh thyme
  • Fresh Rosemary optional
  • 1 bay leaf


Method
Combine garlic, onion, leek and celery in a deep stock pot with olive oil 
Fry on a low heat until browned and the onions are translucent
Pour vegetable stock into pot then add the whole organic chicken 
Season with salt and pepper and add your aromatics (I used fresh thyme, Rosemary and a bay leaf )
Cook on medium until stock has come to a boil then reduce the heat to a simmer and cook for 60 minutes (remember to keep stock pot lid on).
After 60 minutes remove the whole chicken and  remove the skin and bones . Remove the chicken meat by gently shredding with a fork and place back into the stock pot. Add all the chopped vegetables,  stir and simmer for another 60 minutes. (Keeping the lid on). 

Serve in wide-mouthed bowls or let cool and pack into freezer containers and freeze until ready to use.

How to Create the Perfect Home Gym on a Budget

Think about how often you've skipped a workout because you didn't want to go to the gym. Or how often you've been unable to exercise due to a packed schedule. Having a home gym means no more excuses and wasted gym memberships. It's a convenient and cost-effective way to stay fit and healthy from the comfort of your home.

With the right equipment, a little bit of creativity, and a few simple tips, you can create a home gym that will help you reach your fitness goals. This guide will show you how to create the perfect home gym on a budget and enjoy the benefits.

Understanding Your Budget

Setting a budget is the first step in creating the perfect home gym on a budget. This will help you determine what you can and can't afford and make smart decisions about what equipment to buy.

When setting your budget, consider the following factors:

1. Equipment costs

This includes the cost of workout machines, weights, and accessories. Make a list of the equipment you need and research prices to know how much it will cost.

2. Maintenance costs

Remember to factor in the cost of maintaining your equipment, such as replacement parts and regular cleaning supplies.

3. Space costs

Consider any costs associated with converting a room or area of your home into a gym, such as flooring, lighting, and storage.

4. Ongoing costs

Think about recurring expenses, such as electricity and fitness subscriptions, that you'll need to budget for.

Once you clearly understand your budget, you'll be able to make informed decisions about what equipment to buy and how to maximize your space.

Remember, you don't need to buy everything all at once. You can start small and build your home gym over time as you grow and expand your collection of equipment. A full-body workout machine can be a great starting point for your home gym.

Essential Equipment for Your Home Gym:

Once you have a budget, it's time to start thinking about the equipment you need for your home gym. While buying every piece of equipment under the sun may be tempting, focus on the essentials.

Here are some of the most essential pieces of equipment to consider:

  1. Resistance bands: Resistance bands are a great way to build strength and flexibility without adding bulk. They're also relatively cheap and take up minimal space.
  2. Dumbbells or kettlebells: Free weights are essential to any home gym. They allow you to work on multiple muscle groups and target specific areas for improvement.
  1. A full-body workout machine: A full-body workout machine can complete a workout and target multiple muscle groups in one exercise. Consider one that offers adjustable resistance for a challenging workout.
  1. A yoga mat: A yoga mat provides a comfortable, non-slip surface for stretching, yoga, and other exercises.
  1. A stability ball: Stability balls improve stress and target core muscles. They're also relatively cheap and take up minimal space.
  1. A jump rope: A jump rope is a simple, portable, and effective way to get your heart rate up and burn calories.

Making the Most of Your Home Gym

Once you've set up your home gym, it's essential to make the most of it. Here are some tips to help you get the most out of your investment:

  • Set goals: Determine what you want to achieve with your home gym and set achievable goals. Write them down and track your progress to stay motivated.
  • Create a routine: Create a workout routine that fits your schedule and stick to it. A consistent routine will help you see results faster.
  • Mix it up: Doing the same home exercises over and over can get boring. Mix your routine by incorporating different movements, adding weights, and changing the intensity.
  • Stay hydrated: Drinking plenty of water before, during, and after your workout is crucial for optimal performance.
  • Get support: Having a workout buddy or joining a fitness community can provide accountability and support. You can also join online forums or hire a personal trainer to help you stay on track.

Conclusion

Creating the perfect home gym doesn't have to be expensive or complicated. Following the steps outlined in this article, you can set up a home gym that meets your needs and fits your budget. Whether an early bird or a night owl, you can work out at your convenience and avoid commuting to a gym.                                                                                                        

Valentine’s Day Chocolate Cashew Fudge Recipe

Love is a many-splendored thing. Love lifts us up where we belong. All you need is Chocolate Fudge.

Someone recently asked me if I had a date for Valentine's Day. I responded, with “Of course, it's February 14th”. 

Although this date can be polarising, most people, whether they’re lovers or rebels, romantics or cynics, feel some kind of way about it. Whether it’s candy and cupids or time spent with loved ones, to clue you in, how you feel about V-Day might just depend on how you feel about yourself.

However you’re enamoured by it, whether you celebrate Valentines or Galentines or it’s kind of not such a big deal, my smooth and rich five ingredient Chocolate Cashew Fudge is a great way to get a healthy dose of the feel goods!

This recipe is soooo melt-in-the-mouth and makes a delicious treat, plus you don’t even need to turn on your stove, it can all be whizzed up in a matter of minutes.

The usual ingredient of fudge is a truckload of sugar, but, here, I’m switching it out for honey to add subtle sweetness. I’ve also moo-ved away from dairy with the addition of coconut milk for an instant touch of creaminess.

What I personally love about this recipe, is that you only need one piece to truly satisfy your tastebuds and you can stash the rest in the fridge or freezer for when you’re looking to appease your sweet tooth on another occasion.

Whatever you’re up to this Valentine’s Day, I have one essential tip for you… don’t forget the chocolate!

Later taters,

Lee xo

Chocolate Cashew Fudge

Serves 2

Ingredients

  • 1 cup roasted cashews
  • 11/2 cups cacao nibs
  • 1 cup coconut milk
  • 1 tsp vanilla essence
  • 3 TBS honey

Method

Place all ingredients in the Vitamix A3500i blender and blend on low speed and increase to high until mixed

Add extra coconut milk if needed

Transfer to a small tray lined with baking paper and smooth top over with a spatula

Refrigerate for 2 hours until well set

It tastes delicious!

Struggling To Sleep? Here Are 15 Ideas You Can Try

Struggling to sleep can be a frustrating and overwhelming experience. Whether it's due to stress, anxiety, or a medical condition, not getting a good night's rest can take a toll on your physical and mental health.

What Is REM?

REM (Rapid Eye Movement) sleep is one of the four stages of sleep that the body goes through during the night. The other three stages are non-REM sleep, which includes stages 1, 2, and 3. During REM sleep, the brain becomes more active, and the eyes move rapidly behind closed lids. This stage of sleep is associated with vivid dreaming and increased brain activity, similar to when we are awake.

REM sleep is considered the most restorative stage of sleep, as it is during this stage that the body and brain repair and rejuvenate. The body's muscles become temporarily paralyzed, preventing us from acting out our dreams and potentially causing harm to ourselves. This stage of sleep also plays a vital role in the consolidation of memories and learning.

REM sleep typically occurs in cycles throughout the night, with the first cycle usually lasting around 10 minutes, and each subsequent cycle lasting longer. The longest REM cycle usually occurs in the early morning hours. In adults, the duration of REM sleep is about 25% of the sleep cycle, and for infants, it can be up to 50%.

Sleep disorders such as insomnia and sleep apnea can affect the amount of REM sleep an individual gets, leading to symptoms such as daytime fatigue, difficulty concentrating, and mood swings. Additionally, certain medications, such as antidepressants, can also affect the amount of REM sleep an individual gets.

However, there are a variety of strategies and techniques you can try to help improve your sleep.

Here are 15 ideas you can try:

1.   Establishing a consistent sleep schedule:

One of the most important things you can do to improve your sleep is to establish a consistent sleep schedule. This means going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock, making it easier to fall asleep at night and wake up in the morning. It's also important to stick to this schedule as closely as possible. Even small variations in your sleep schedule can disrupt your body's rhythm, making it harder to fall asleep at night.

2.   Creating a bedtime routine:

Another important step you can take to improve your sleep is to establish a bedtime routine. This can be something as simple as reading a book or taking a warm bath. The key is to make it a consistent routine that you do every night before bed. This sends a signal to your body that it's time to wind down and prepare for sleep. Additionally, you can also try incorporating other relaxation techniques such as deep breathing or meditation into your routine.

3.   Making your bedroom a sleep-conducive environment:

The environment in which you sleep can also play a significant role in the quality of your sleep. It's important to make your bedroom as dark, cool, and quiet as possible. Keep electronic devices out of the bedroom and use comfortable bedding and a supportive mattress. The idea is to create an environment that is conducive to sleep and free of distractions.

4.   Avoiding stimulating activities before bed:

Stimulating activities such as watching TV, working on the computer, or playing video games can make it harder to fall asleep. The bright screens and stimulating content can keep your mind active, making it harder to relax and fall asleep. It's best to avoid these activities for at least an hour before bed.

5.   Limiting caffeine and alcohol consumption:

Caffeine can stay in your system for up to 8 hours, so it's best to avoid consuming it later in the day. Similarly, alcohol may help you fall asleep initially, but it can disrupt your sleep later in the night. It's best to limit your consumption of both caffeine and alcohol in the evening.

6.   Getting regular exercise:

Regular physical activity can help improve sleep quality. However, it's important to avoid vigorous exercise close to bedtime as it can make it harder to fall asleep. Aim to get your exercise earlier in the day. There is limited scientific research on the effects of THC delta 9 on muscle recovery. Some studies suggest that THC may have anti-inflammatory properties and could potentially help with muscle soreness and pain. Also, there are edibles that contain Delta-9 THC and can encourage muscle recovery. You can buy Delta 9 THC edibles online such as cookies, and smoothies, and help to encourage your muscles after hard work and help it easier to sleep

7.   Relaxation techniques:

Relaxation techniques such as deep breathing, meditation, or yoga can help calm your mind and body before bed. These techniques can help reduce stress and anxiety, making it easier to fall asleep.

8.   Over-the-counter sleep aids:

If you find that you're still having trouble sleeping despite trying other strategies, you can try an over-the-counter sleep aid such as melatonin or diphenhydramine. You can also look into Delta 9 THC Gummies as a way to help you fall asleep. Be sure to talk to your doctor before taking any medication and follow the instructions on the label.

9.   Limiting naps during the day:

Napping during the day can make it harder to fall asleep at night. If you must nap, keep it short and early in the day.

10.   Getting plenty of natural light during the day:

Exposure to natural light during the day can help regulate your body's internal clock and improve sleep quality at night. Try to spend time outside during the day or open the curtains to let natural light into your home.

11.   White noise machine:

Some people may find it hard to sleep due to noise, if that's the case a white noise machine can help block out unwanted sounds and create a more peaceful sleep environment.

12.   Consult a healthcare professional:

If you've been having trouble sleeping for an extended period, it may be a good idea to consult a healthcare professional. They can help determine if there's an underlying medical condition causing your insomnia and recommend appropriate treatment options.

13.   Practise good sleep hygiene:

Good sleep hygiene includes a set of habits and practices that promote healthy sleep. This includes avoiding naps during the day, not watching TV or using electronic devices before bed, and not eating heavy meals close to bedtime.

14.   Try cognitive behavioural therapy:

Cognitive behavioural therapy (CBT) is a type of psychotherapy that can help change negative thought patterns and behaviours that may be contributing to insomnia. CBT can help you learn how to relax your mind and body, allowing you to fall asleep more easily.

15.   Consider a weighted blanket:

Weighted blankets are known to provide a sense of comfort and security, similar to a hug. Weighted blankets can help promote relaxation and reduce anxiety which can lead to better sleep.

What Is Sleep Therapy?

Sleep therapy is a form of treatment for individuals who have difficulty sleeping or suffer from sleep disorders. There are various types of sleep therapy, including cognitive behavioural therapy (CBT) as mentioned above, medication, and lifestyle changes. The goal of sleep therapy is to help individuals improve the quality and quantity of their sleep, and as a result, improve their overall health and well-being. If you're experiencing sleep difficulties, it's important to consult with a healthcare professional to determine the best course of treatment for you.

In Conclusion

Getting a good night's rest is essential for maintaining physical and mental health. If you're struggling to sleep, there are a variety of strategies and techniques you can try, such as establishing a consistent sleep schedule, creating a bedtime routine, making your bedroom a sleep-conducive environment, and practising relaxation techniques. If you're still having trouble sleeping despite trying these strategies, be sure to consult a healthcare professional. With the right approach and persistence, you can improve your sleep and wake up feeling refreshed and rejuvenated.

Medicare and Medicaid: What Do They Do?

Medicaid and Medicare are federally funded health care coverage programs. People who are 65 or older or who are disabled and meet specific requirements are eligible for Medicare.

People who meet Medicaid's income guidelines receive financial assistance. These two programs heavily impact the government budget. If you want to know more, read on to see how every one of these initiatives is addressed.

What is Medicaid

Medicaid is the United States government-run health insurance program for low-income individuals and families. Each state and the national authorities contribute to the program.

Since it is managed on a state level, the scope of services and how they are administered differ significantly between jurisdictions. This program is restricted to households that meet specific income requirements.

People who get this aid are either U.S. citizens, lawful immigrants, or permanent residents. As of September, of that year (2020), Medicaid enrolled about 70.6% of the population.

Individuals cannot receive medical care via Medicaid. As an alternative, it pays for all their medical expenses, such as visits to the doctor, hospitalizations, custodial care, long-term medical care, and more.

Who is covered, what kind of coverage, and how providers and facilities are reimbursed are all matters left to the discretion of individual governments. That's because the Medicaid program is a matter for each particular state to govern and administer.

Depending on the state, there is a statutory baseline of 50% federal match and a peak of 83% federal matching. Participation in Medicaid is voluntary for the states, but all of them provide it.

What is Medicare?

Medical coverage is available through Medicare for anyone 65 or older or disabled and satisfies specific financial and health requirements according to this website. Typically, insurance companies are hesitant to insure anyone over 65.

This is because persons at this age are disproportionately affected by extremely costly medical diseases. In 1965, while Lyndon B. Johnson was president, the federal government started the Medicare program to address this issue.

Medicare was developed as part of the broader Social Security system. The Social Security program, which was established in 1935, offers an income in retirement to those who are 62 or older, as well as to those people with impairments. Medicare is an auxiliary service of the Social Security Administration.

Medicare is an elevated health insurance program that does not require applicants to undergo a medical or financial underwriting process. In general, Medicare does not charge a premium for its covered services. Those who meet the requirements can now participate in the program.

Eligibility to Medicare and Medicaid Programs

There are prerequisites for participating in each course.

Medicare eligibility

Their age determines a person's Medicare eligibility. Eligibility requirements include being at least 65 years old and a permanent resident or a U.S. citizen.

The number of years of Medicare taxation determines both premiums and plan eligibility. Disabled individuals under 65 who meet specified criteria are an exception to this rule.

Medicare recipients typically also obtain Social Security disability or retirement payments. Additionally, Medicare coverage may be expanded to:

  • A widow(er) above the age of 50 who is applying for benefits under the Disability Insurance program
  • Someone who pays Medicare taxes for a certain number of years while at a public service job

Medicaid eligibility

Medicaid qualification is generally income-based. Individuals may be eligible depending on their household income and composition.

Because the required income requirement is the same across the nation, the Affordable Care Act has expanded coverage to bridge healthcare shortages for individuals with the lowest wages.

Eligibility is determined by having an annual income of less than 133 percent of the national poverty line for most individuals under 65. The average cost for a four-person family in 2021 is estimated to be $26,500, while an individual would pay about $12,880 if using Healthcare.gov as a guide.

Medicaid and the Children's Health Insurance Program (CHIP) income limits for families with children vary by state.

Medicaid also has specialized programs that provide health insurance to vulnerable populations, like pregnant women and people with severe medical conditions, who otherwise would not qualify for the program.

Medicare and Medicaid coverage

Medicare coverage

Medicare covers various medical expenses through its many segments.

Inpatient treatment is covered by Medicare Part A, including hospitalization, hospice, skilled nursing, and home health aide services.

Subpart B of Medicare covers medical services received outside of a hospital setting. Outpatient hospital treatment, doctor visits, preventative care, and some medical equipment are only some of the things that are covered.

Medicare Part C or Medicare Advantage is a commercial insurance program that provides the same coverage as Original Medicare (Parts A or B) but is administered by private companies. Dentistry and vision care and insurance for medications may be available under these policies for an additional premium.

Prescription medication coverage is provided via Medicare Part D, administered by approved plans per government regulations.

Medicaid coverage

Medicaid's coverage varies by state, although all offer at least some of the same services.

These include:

  • X-ray and laboratory testing
  • Hospital care for both in- and outpatients
  • Contraception and other forms of family planning assistance (e.g., nurse-midwife care)
  • Nursing home care for seniors and preventative medicine for kids
  • Surgical, dental care is available for adults.

Since Medicaid laws vary from state to state, it's a good idea to speak with a counselor in your area to evaluate your eligibility and assist you with enrolling.

In the United States, Medicaid and Medicare are two government-run healthcare programs available. Medicaid's eligibility criteria mostly center on financial needs, while Medicare primarily covers senior adults and people with specific chronic diseases or disabilities.

A Sustainable Christmas + Roast Turkey with ALL the Trimmings

The festive season has arrived yet again, and boy do I have some ridiculously good sustainable ideas and recipes to grace your table this Christmas!

This celebratory season is all about love, connection and gratitude centred around the best food you'll cook all year. My latest book Supercharge Your Life features lots of festive recipes from decadent grazing platter morsels to gorgeous roasts and potluck favourites to share with family and friends over the Christmas break.

Supercharge Your Life centres around food as the catalyst for pleasure, enjoyment, love and connection. To ramp up the love even further, I’ve put a huge focus on how our food and entertaining choices can be a gift to heal our planet.

The Australian Retailers Association predicts that Aussies will spend approximately $48 billion over Christmas, which results in a massive increase in the waste we produce. The average western country is estimated to throw away around 300,000 tonnes of card packaging, 8000 tonnes/approximately 50,000 trees worth of wrapping paper, 125,000 tonnes of plastic, and 200,000 tonnes of meat!

This doesn’t sit well with me.

So here are some tips straight from my own personal Christmas plans that will hopefully inspire you and your family this year. Why not curate a Christmas experience that will help to save the environment and your wallet, whilst savouring a wholesome feast to delight the senses and warm the hearts of everyone.

Full Tummy, empty bins: Meal plan, meal plan, meal plan! To cut down on waste, be sure to carefully plan your Christmas day spread, being mindful not to over cater. Ask your guests to bring along some containers so that they can take leftovers home for boxing day lunch rather than tossing all that beautiful food in the bin. Compost or worm farm all your food scraps; it’s good for the garden and the planet!. And if you do have a full tummy try my Love Your Gut Synbiotic. It works wonders.

Use brown paper bags and newspaper: Instead of using wrapping paper, opt for leftover newspaper to wrap your gifts. Tie with ribbons or twine (tip- I always save these from gifts and keep them in a special box. This saves me money too!) and poke some foraged flowers, foliage or herbs into the bow. Brown paper bags can be used to bag up cutlery- just tie the top with twine and again pop in some rosemary. Brown paper can also be used to write up menu cards or to gift wrap fresh herbs for your guests.

Forage baby forage! Real plants and foliage offer a free way to decorate your table or create Christmas decorations. Walk through your garden or search for overhanging plants on your street on Christmas morning with a basket and scissors. Snip flowers and/or greenery and place in jars of water. Herbs like rosemary can be tied with string around cutlery or bunched up and given as gifts. Natives like eucalyptus can be woven into a wreath for your front door, or laid out across the middle of the table for a rustic tablescape. Dry eucalyptus leaves can also be used as name tags for your gifts. Simply hole punch them, thread ribbon on twine through them and write the person's name on the leaf for a unique and thoughtful touch.

Ditch the plastic tableware: Straws, cups, plates, and other plastic tableware are simply terrible for our environment and find their way into our oceans; destroying our marine life. Stick to your regular ceramic ware and metal cutlery or invest into some bamboo eco tableware that is more durable and biodegradable. Metal straws and beeswax wraps are widely available now and significantly cut down on single use plastics.

Make a mason jar snow globe: Skip on the plastic Christmas ornaments and make your own out of mason jars and desiccated coconut! Simply glue small ornaments or beautiful small items already available to you into the inside of the mason jar lid. Place a handful of the coconut into the jar, screw the lid on and place upside down for your very own DIY snow globes. Your guests will love the creativity!

Make a herb garland: Herbs are the perfect Chrissy decoration because they reflect the theme of greenery that we all love at Christmas, but they’re also an edible decoration! Weave together herbs like rosemary, oregano, basil, thyme, bay leaf branches, mint, or any others you like. Add red chillies, cherries or garlic bulbs for hits of other festive colours. Give sections of it away as gifts or use them to flavour your meals.

Explore the beach: Hit the seaside with kids and collect beautiful pieces of driftwood, stones, shells and feathers to express a beachy vibe for your Christmas table. Driftwood can be collected in different lengths to be glued together in the shape of a Christmas tree. Sand can also be placed in small jars and topped with a tea light candle.

Buy second hand or recycled: Buy a bundle of unique clothes, accessories, books or retro ceramics from your local thrift store as gifts and invest into the circular economy. Chances are that if they’ve survived one person’s ownership, they’ll be of the quality that can be enjoyed for years to come.

Give thoughtful gifts: Common Christmas gifts like ipads, phones, clothing and fashion accessories are encased in layers of styrofoam and plastic packaging. To eliminate waste, opt for experiences such as tickets to a concert or shout them a cooking lesson. If the kids are into video games, get them off their screens and into a real life experience like a go-karting class rather than giving them more “stuff”.

Use old magazines as placemats: For Christmas last year, I used decorating magazines as placemats. They were the talking point of the table and everyone wanted to take them home afterwards! Simple, creative thoughts like this can be a great way to upcycle things you already have in your home that would simply go straight to landfill.

If you really want to create a show stopper meal this Christmas, get organised, roll up your sleeves and throw yourself into the joy of creating and devouring this gorgeous recipe from my new book Supercharge Your Life:

I hope you have a lovely Christmas filled with good cheer, friendship, family and the kind of food that shares love and brings people together!

Xx Lee

Christmas stuffing balls

{ makes 12 }

These can be made the day before and warmed in the oven while the turkey rests – 10 minutes at 150°C (300°C) should do the trick.

INGREDIENTS

  • 2 tablespoons extra virgin olive oil
  • 1 large brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 2 celery stalks, finely chopped
  • 500 g (1 lb 2 oz) minced (ground) pork
  • 1 tablespoon dried mixed herbs (e.g. sage, rosemary, thyme)
  • 2 tablespoons chopped parsley, plus extra to serve
  • 1 tablespoon lemon zest
  • 110 g (334 oz/12 cup) cooked quinoa or 95 g (314 oz/12 cup) cooked brown rice
  • 115 g (4 oz/34 cup) pine nuts or crushed nuts
  • 100 g (312 oz/1 cup) almond meal
  • 2 eggs, lightly beaten
  • fine sea salt and freshly ground black pepper, to taste

METHOD

  • Preheat the oven to 190°C (375°F) and grease a baking tray.
  • Heat the olive oil in a medium saucepan over medium heat, then sauté the onion, garlic and celery for 3–4 minutes, until the onion is translucent. Add the pork, mixed herbs, parsley and lemon zest, then cook until the pork is no longer pink. Add the quinoa and allow to cool.
  • Once cool, add the remaining ingredients and mix well.
  • Roll 60 g (214 oz/14 cup) portions of the mixture into balls, sit them on the prepared baking tray, then bake for 30 minutes, or until golden brown and crispy.

Cranberry sauce

{ makes about 500 ml [17 fl oz/2 cups] }

INGREDIENTS

  • 310 g (11 oz/212 cups) fresh cranberries, rinsed and drained, or frozen cranberries
  • 180 g (614 oz/12 cup) rice malt syrup, plus extra as needed
  • 125 ml (4 fl oz/12 cup) filtered water
  • grated zest of 1 orange
  • 1 tablespoon apple cider vinegar
  • 12 teaspoon ground cinnamon

METHOD

  • Combine all the ingredients in a small saucepan and bring to a gentle boil over medium heat. Reduce the heat to medium–low and simmer, stirring, for about 10 minutes, until the mixture thickens.
  • Taste for sweetness, add more rice malt syrup if necessary, then cool and seal in a sterilised jar until ready to use.

Roasted whole turkey

{ serves 10–12 }

INGREDIENTS

  • 1 × 6 kg (13 lb 4 oz) turkey, giblets removed
  • large handful flat-leaf (Italian) parsley
  • sea salt and freshly ground black pepper
  • 170 g (6 oz) butter, softened
  • grated zest and juice of 1 lemon
  • large handful thyme
  • small handful sage
  • 3 bay leaves (optional)
  • 2 brown onions, peeled and halved
  • 2 leeks, pale part only, halved lengthways
  • 4 baby carrots, halved
  • 2 celery stalks, halved lengthways
  • 2 garlic bulbs
  • 1 litre (35 fl oz/4 cups) chicken stock

METHOD

  • Preheat the oven to 210°C (410°F).
  • Pat the turkey dry with paper towel. Place the parsley in the cavity. Season the turkey with salt and pepper, and place in a large roasting tin. Spread the butter all over the bird. Drizzle over the lemon juice, sprinkle over the zest, and tuck the remaining herbs under the bird.
  • Arrange the onion, leek, carrot, celery and whole garlic bulbs around the turkey, then pour in the stock. Cover the tin with foil and roast for 45 minutes, then reduce the oven temperature to 170°C (325°F) and roast for a further 3–4 hours. About 10 minutes before the end of cooking, remove the foil, increase the oven temperature to 200°C (400°F) and roast until the turkey skin is golden brown and crisp, and the juices from the thickest part of the leg run clear.
  • Remove from the oven and set aside to rest for at least 15 minutes before carving.

Enjoy your Christmas and let me know what you think of the recipe in the comments section below.

Three Fruits That Promote Natural Energy

Do you feel like you are constantly feeling sluggish? If so, your eating habits may be to blame. Eating the wrong kinds of food or not eating enough can cause your energy levels to plummet and can leave you feeling exhausted all day.

The good news is that by making a few simple changes to your diet including supplements which you can save on with sites like BuzzRX. Poor nutrition leads to low energy, which in turn affects how we feel both physically and mentally.

Eating more nutrient-dense foods such as fruits provide essential vitamins, minerals, and fiber that help keep our bodies functioning at their best. Reducing processed foods high in sugar and added fats can also help to naturally boost your energy levels.

Apples For Vigor

Apples are a very popular fruit found in many households. They are packed with essential vitamins, minerals, and antioxidants that promote natural energy. Eating a few pieces of a fresh apple can help to boost energy levels throughout the day. Apples especially, have several health benefits that make them an ideal snack choice for those looking to increase their energy naturally.

They contain no fat or cholesterol and provide dietary fiber which keeps you feeling full longer while also aiding with digestion. Apples also contain iron and Vitamin C which helps your body absorb iron more efficiently.

This is important because iron helps with the production of red blood cells, which in turn distributes oxygen throughout the body. Apples contain B-complex vitamins like thiamin which is necessary for converting carbohydrates into usable energy for your body's cells.

Refreshing Oranges

Oranges are an incredibly nutritious fruit and have been a part of the human diet for thousands of years. Today, oranges continue to be a popular and widely eaten item in many countries as they contain essential vitamins, minerals, and antioxidants.

This nutrient-rich superfood is known to promote natural energy levels due to its high content of vitamin C and other active components. The orange has long been recognized for its ability to enhance energy production within the body; which is why it is often included in breakfast menus or smoothies before beginning a day's work or exercise routine.

Oranges also contain vitamin B6, which helps convert food into much-needed energy. Further, their abundance of fiber helps slow down the absorption rate of sugar into the bloodstream while providing lasting energy throughout your day.

Energy Boosting Bananas

When it comes to natural energy, many people turn to caffeine as their go-to. However, bananas are often overlooked as a great source of energy that is also incredibly healthy. Bananas contain two types of sugars (fructose and glucose) which provide an instant, sustained, and substantial boost of energy.

They possess notable amounts of potassium and vitamin B6 which makes them a powerhouse for promoting natural energy. Bananas are a great snack option for those looking to avoid the jitters associated with caffeine consumption.

They also make an excellent alternative to processed snacks like chips or candy bars thanks to their relatively low-calorie count and high nutrient content.

Conclusion

Fruits are also an essential part of a healthy diet, and not only are they good for your overall health. These fruits provide other vitamins including iron and magnesium which both contribute to natural energy production in the body.

Fruits that are rich in vitamin B6, as well as fiber and potassium all help to regulate blood sugar levels, balance hormones, and support digestion. These are all key components in keeping your energy up naturally. It just goes to show that by adding fruits to your diet it can make an impact.

Supercharged Christmas Wreath Salad Two Ways

Want to fill yourselves with good food from the fluffy tufts of your Santa hats to the ends of your mistletoes?

Over at Supercharged Food HQ, we’re turning the yuletide on feeling full, to feeling fabulous with good food and cheer. I've created a new Christmas salad recipe that you can present in two different ways!

These salads are super easy to put together and look very pretty on the Christmas table too!

I hope you'll love them.

Are you ready to get those sleigh bells jingling? See below for the recipe.

In the meantime, I’ll just be over here watching Christmas movies, cue The Holiday! 🍿 🎄

Supercharged Christmas Salad Two Ways

Wreath Style

Serves 4-6

Ingredients

  • 2 Cos lettuces washed and separate leaves
  • 2 cups rocket leaves
  • 2 cups mixed lettuce leaves (options are red and green romaine, red and green oak leaf, chard, endive, radicchio, or other heirloom lettuces)
  • 1 cup Frisée lettuce
  • 2 oranges, peeled, sliced and cut into segments
  • 5 radishes sliced and cut into half-moon shapes
  • 1 cucumber sliced
  • Handful of pecans
  • ¼ purple cabbage, grated
  • 14 x dried orange slices

Method

Find a wooden chopping board or circular cutting board to place the salad onto

Start by placing a bowl of aioli or your favourite dressing in the centre and add an orange slice to it

Place Cos lettuce around the outside and work in towards the middle

Add mixed lettuce to the inside base of the Cos leaves in a circle

Then add Frisée alongside the dressing bowl

Place orange segments into the wreath then add radish, cucumber, purple cabbage and pecans on top

Gently slide the dried orange slices into the Cos leaves

Dressing

Use a store-bought aioli or make this one

Lemon and Garlic Aioli

Ingredients

  • 2 egg yolks
  • 4 large garlic cloves, crushed
  • 1 tablespoon lemon juice, plus extra as needed
  • 1 tablespoon water
  • 310 ml (103/4 fl oz/ 1 1/4 cups) light olive oil
  • sea salt, as needed

Method

To make the aioli, beat the egg yolks and garlic in a small bowl with a wooden spoon

Add the lemon juice and water and keep beating. Slowly drizzle in the olive oil, beating continuously, until the mixture has the desired consistency

Add more lemon juice and sea salt to taste if needed. (Alternatively, prepare in a food processor) 

Deconstructed Style

Serves 4-6

Ingredients

  • 1 Cos lettuce washed and separate leaves
  • 1 cup rocket leaves
  • 1 cup mixed lettuce leaves (options are red and green romaine, red and green oak leaf, chard, endive, radicchio, or other heirloom lettuces)
  • 1 orange, peeled, sliced and cut into segments
  • 5 radishes sliced and cut into half-moon shapes
  • 1 cucumber sliced
  • 1 cup (cantaloupe) rockmelon sliced
  • 1 cup fresh blueberries
  • Handful of pecans
  • ¼ purple cabbage, finely grated
  • 6 x dried orange slices
  • Coriander leaves to serve

Method

Find a wide mouthed circular bowl place the salad onto

Start by placing a bowl of aioli or your favourite dressing in the centre and add an orange slice to it

Place each ingredient next to one another and work around the bowl

Try to separate the colours so that you can highlight certain ingredients

Dressing

Use a store-bought aioli or make the one above

The NEW Vegepod Kitchen Garden Review + Offer

If you’re keen to make the move from a more product based lifestyle to a produce based one, there is no time like the present to get your hands dirty.

Gardening is an activity that you can do alone or get the kids involved too. The benefits of growing your own food are enormous, from its taste, right through to its economic and environmental impacts.

The good news is that you don't need a traditional garden space to start gardening. Even if you’re a novice gardener, have managed to annihilate even the hardiest of houseplants or, if you’ve a tendency to neglect windowsill herbs positioned at eye level in the kitchen, I want to arm you with some very important information.

Vegepods are now on the move indoors! Move over paddock to plate, we now have Veges-to-table.

The new Vegepod Kitchen Garden is as cute as a cute-cumber! 

Plus it will do all the hard work for you. From sunshine to good soil that drains well, regular watering, and a little love and kindness. Ok maybe the love and kindness part you might need to help out with ;).

An easy to grow kitchen-garden bursting with flavour is now a lot simpler than you think. Goodbye expensive supermarket herbs that are limp and bedraggled the day after you buy them. The Vegepod Kitchen Garden allows you to enjoy the intense, vibrant colours of home-grown produce, ripened by nothing apart from the air and sun spectrum grow lights, in a beautifully simple growing space that will be a focal point in the kitchen.

Imagine waking up to the unmistakable scents of fresh basil and rosemary that waft up into your nostrils as you put the kettle on each morning.

Kitchen Gardens are a dream come true in the kitchen; there’s hardly a dish that doesn’t benefit from their bounty. With the new Vegepod Kitchen Garden, you can mix and mingle all manner of greens, to enhance your meals and drinks, both culinarily and medicinally.

Vegepod Kitchen Garden gives you the opportunity to grow your food, whenever you want, whatever your climate, irrespective of the space you have, just as nature intended. They come with adjustable light heights, plug, manual switch or timer-controlled app and some effervescent professional grow lights.

I asked Simon Holloway from Vegepod (also my neighbour!) a few questions about the new Vegepod Kitchen Garden and here’s what he had to say;

The kitchen truly is the heart of the home, and the new Vegepod Kitchen Garden ensures the heart of your home will become a supercharged paradise. Why do you think more people are delving into growing their own food and what are the benefits? 

There are quite a few very strong and worthy reasons these days why people are joining our Grow Your Food, each with their own priorities but the benefits are all the ultimately achieved by everyone anyway – better health, better mind, better wallet and better for the planet! Some are growing to combat the cost-of-living pressures, some are all about their health (gut health, physical activity, mind wellbeing), some are all about the flavours and better taste, some are about the convenience of readily available fresh herbs when cooking, some are about reducing waste (both physical wrapping and the carbon footprint of store bought goods) and some are about self-empowerment and education. Whatever the priorities, Vegepod has made it almost failproof and it all combines to a win-win-win-win + a few more wins, anyway! 

Leonardo da Vinci  said “Simplicity is the ultimate sophistication” the design not only has a beautiful simplicity but also for all the kitchen pragmatists out there (guilty as charged ;)) it has a load of practical considerations like signature self-watering reservoirs and full spectrum UV lights that promote ginormous growth rates! Was it a long time in the making and did you encounter any stumbling blocks along the way? 

Yes, it was a really long gestation period for our new baby! Three years in the making from “go to woah” to be exact, from early pencil designs and brainstorming sessions to being produced in our factory. And to be honest, you could also say this has actually been 10 years in the making when you consider that we have always had thoughts on “bringing Vegepod indoors” combined with our studious eyes always checking existing indoor edible technologies and practices. We are so proud of not just our signature quality in growing technology and innovation, but also the aesthetics on this one.  These pieces of ‘growing and lit up art’ have to look damn fine amongst the choosiest of high-end kitchens, designer rooms and other emotionally charged places in the home or workspace. We humbly think we have got the balance right with Kitchen Garden.

The Vegepod Kitchen Garden makes edible gardening even more accessible to all. You guys have a thriving community of Podders around the world that are so loving their Vegepods, myself included. What do you recommend for non-green-thumbs and people who are just starting out and keen to venture into the world of growing their own, from the comfort of their kitchen countertops?  

Just start growing with one thing! Don’t be afraid, just dive in and enjoy the journey. It’s so fun, so meaningful, so fulfilling and so healthy. There is no such thing as a black-thumb or green-thumb - just those who have got stuck in and those who haven’t. Life is too short not to enjoy growing your own food to some degree. Both Vegepod Outdoor and Kitchen Garden do help enormously and make things very easy for whoever, so whether you’re a first timer or an expert, just dig in and get growing. You will not regret it, I promise!

To celebrate the release of the Kitchen Garden, Vegepod have kindly offered a 10% discount to all Supercharged Food readers so you can pre-order now for delivery in December.  Just use the code SUPERCHARGED10 at the checkout here.

For a delicious no waste Pecan and Carrot Top Pesto recipe made with Vegepod Kitchen Garden greens, click here.

Kitchen Gardening + a Pecan and Carrot Top Pesto Recipe (Video)

We've been called for a while now to prioritise more time for the things that we enjoy. Time to slow down a little, appreciate nature and the natural world, and live more in alignment with it. We have an absolutely beautiful planet and I’m continuously in awe of the magical interplay between the order of the seasons and the cycles of nature; our potential for a harmonious relationship with other humans and for nurturing our soil and our earth; and the immense blessing our planet brings us in return.

Over the past couple of years, I’ve been prioritising reflection, rest and connecting back into my roots. One of the ways that I’ve found helps me to feel more grounded, is good old fashioned gardening.

And today I’ve got a great NO WASTE recipe for Pecan and Carrot Top Pesto plus a special discount offer for you to get into growing your own from your own kitchen! 

But first, gardening can bring so much joy, when you consider the offering that can exist within even one herb that shoots straight up from the ground, or your first sun-sweetened strawberry fresh off the plant, still warm, with its ticklish external texture and intense burst of flavour juice that tangs your taste buds and stains your lips with a beautiful ruby-red tint.

With our fast paced lifestyles, and love of convenience, food has been transformed from something we were once in tune with, connected to, loved and respected, into a commodity. But the more we connect back to our roots, the more in tune we can be. 

Home grown produce beats the taste of anything that you’ll find on the supermarket shelves. There’s just so much still to learn and to be grateful for in the process of growing, harvesting, gathering, preparing and enjoying the foods that the earth naturally provides for us.

When growing your own produce, being able to control what and how you produce it, from using organic soils that are free from synthetic fertilisers and sprays, to cultivating more traditional methods of growing, means good results for you and the planet.

If you’re keen to make the move from a more product based lifestyle to a produce based one, there is no time like the present to get your hands dirty. Gardening is an activity that you can do alone or get the kids involved too. The benefits of growing your own food are enormous, from its taste, right through to its economic and environmental impacts.

When I made the decision to grow my own food, after seeing my food budget as an investment in our world and wanting to have an effect on stewarding this earth and embracing the community around me, I bought a couple of Vegepods which have been producing the most flavour-packed produce, filled with vital nutrients. It’s actually more economical to eat home-grown, and I’ve also been able to pass on any excess produce to neighbours, family and friends. What I love about having a Vegepod is that they make gardening easy and definitely less intimidating.

If you’re keen to make the switch and swap out regular big grocery shops for fresh bounty from your kitchen garden, the good news is that you don't need a traditional garden space to start gardening. Even if you’re a novice gardener, have managed to annihilate even the hardiest of houseplants or, if you’ve a tendency to neglect windowsill herbs positioned at eye level in the kitchen, I want to arm you with some very important information...

Vegepods are now on the move indoors! Move over paddock to plate, we now have Veges-to-table.

The new Vegepod Kitchen Garden is as cute as a cute-cumber! 

Plus it will do all the hard work for you. From sunshine to good soil that drains well, regular watering, and a little love and kindness. Ok maybe the love and kindness part you might need to help out with ;).

An easy to grow kitchen-garden bursting with flavour is now a lot simpler than you think. Goodbye expensive supermarket herbs that are limp and bedraggled the day after you buy them. The Vegepod Kitchen Garden allows you to enjoy the intense, vibrant colours of home-grown produce, ripened by nothing apart from the air and sun spectrum grow lights, in a beautifully simple growing space that will be a focal point in the kitchen.

Imagine waking up to the unmistakable scents of fresh basil and rosemary that waft up into your nostrils as you put the kettle on each morning.

Kitchen Gardens are a dream come true in the kitchen; there’s hardly a dish that doesn’t benefit from their bounty. With the new Vegepod Kitchen Garden, you can mix and mingle all manner of greens, to enhance your meals and drinks, both culinarily and medicinally.

Vegepod Kitchen Garden gives you the opportunity to grow your food, whenever you want, whatever your climate, irrespective of the space you have, just as nature intended. They come with adjustable light heights, plug, manual switch or timer-controlled app and some effervescent professional grow lights.

I asked Simon Holloway from Vegepod a few questions about the new Vegepod Kitchen Garden and here’s what he had to say;

The kitchen truly is the heart of the home, and the new Vegepod Kitchen Garden ensures the heart of your home will become a supercharged paradise. Why do you think more people are delving into growing their own food and what are the benefits? 

There are quite a few very strong and worthy reasons these days why people are joining our Grow Your Food, each with their own priorities but the benefits are all the ultimately achieved by everyone anyway – better health, better mind, better wallet and better for the planet! Some are growing to combat the cost-of-living pressures, some are all about their health (gut health, physical activity, mind wellbeing), some are all about the flavours and better taste, some are about the convenience of readily available fresh herbs when cooking, some are about reducing waste (both physical wrapping and the carbon footprint of store bought goods) and some are about self-empowerment and education. Whatever the priorities, Vegepod has made it almost failproof and it all combines to a win-win-win-win + a few more wins, anyway! 

Leonardo da Vinci  said “Simplicity is the ultimate sophistication” the design not only has a beautiful simplicity but also for all the kitchen pragmatists out there (guilty as charged ;)) it has a load of practical considerations like signature self-watering reservoirs and full spectrum UV lights that promote ginormous growth rates! Was it a long time in the making and did you encounter any stumbling blocks along the way? 

Yes, it was a really long gestation period for our new baby! Three years in the making from “go to woah” to be exact, from early pencil designs and brainstorming sessions to being produced in our factory. And to be honest, you could also say this has actually been 10 years in the making when you consider that we have always had thoughts on “bringing Vegepod indoors” combined with our studious eyes always checking existing indoor edible technologies and practices. We are so proud of not just our signature quality in growing technology and innovation, but also the aesthetics on this one.  These pieces of ‘growing and lit up art’ have to look damn fine amongst the choosiest of high-end kitchens, designer rooms and other emotionally charged places in the home or workspace. We humbly think we have got the balance right with Kitchen Garden.

The Vegepod Kitchen Garden makes edible gardening even more accessible to all. You guys have a thriving community of Podders around the world that are so loving their Vegepods, myself included. What do you recommend for non-green-thumbs and people who are just starting out and keen to venture into the world of growing their own, from the comfort of their kitchen countertops?  

Just start growing with one thing! Don’t be afraid, just dive in and enjoy the journey. It’s so fun, so meaningful, so fulfilling and so healthy. There is no such thing as a black-thumb or green-thumb - just those who have got stuck in and those who haven’t. Life is too short not to enjoy growing your own food to some degree. Both Vegepod Outdoor and Kitchen Garden do help enormously and make things very easy for whoever, so whether you’re a first timer or an expert, just dig in and get growing. You will not regret it, I promise!

To celebrate the release of the Kitchen Garden, Vegepod have kindly offered a 10% discount to all Supercharged Food readers so you can pre-order now for delivery in December.  Just use the code SUPERCHARGED10 at the checkout here.

And now for a delicious no waste pesto recipe that takes advantage of the Vegepod Kitchen Garden and fresh home grown greens and will have you glowing like a health god/goddess from head to toe.

Pecan and Carrot Top Pesto (No waste recipe)

Watch the video here

This pesto takes a unique angle with the earthy flavours of pecans combined with glowing green carrot tops. Serve on eggs, crackers or flatbread, add to pasta or pizza, or serve as an accompaniment to chicken or fish dishes.

Makes 1 1/2 cups

Ingredients

  • 1 Handful carrot tops
  • 1 cup pecans
  • 4 tablespoons nutritional yeast flakes
  • 1 tablespoon lemon rind
  • 1 tbs lemon or lime juice
  • 1-2 garlic cloves, peeled
  • 1/3 cup extra virgin olive oil
  • small pinch of sea salt
  • 1 cup handful rocket
  • 1 cup basil
  • Small handful of coriander or flat leaf parsley, whatever you have in your Vegepod or kitchen garden

Method

Place all ingredients in high-speed blender or food processor and blend until you have the desired consistency. Add more olive oil if needed.

Tastes great in a wrap or sandwich, with pasta, salads and roasted vegetables.

Keeps in a sealed container in the fridge for up to 1 week and can be refreshed with an extra splash of extra virgin olive oil.

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