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.

2. 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.

3. 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.

4. 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.

5. 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!

6. 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. Too lazy to DIY? You can just head over to the guys at Afya Skin and Body Clinic and book a fantastic facial for yourself and your mum.

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

• 2 frozen bananas
• 2 tbs almond butter 
• 1 and 1/3 cup of oat milk or milk of choice 
• 1 tbs Super Nourished Hair, Skin and Nails
• 2 cup raspberries

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

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.

2. 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!

3. 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.

4. 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. 

5. 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

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. 

2. 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. 

3. 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.

4. 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. 

5. 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.

6. 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.  

7. 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. 

8. 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.

9. 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.

10. 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

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.

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

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!

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/