If you’re interested in learning how to incorporate Ayurveda, particularly, Ayurvedic cooking, into your everyday, there's a course in the Bay Of Islands in the North Island of New Zealand that helps you do just that.

Hale Pule Ayurveda & Yoga offers a 100-hour cooking program that teaches you how to incorporate the principles of Ayurveda into your life and the lives of others around you. If you're not sure what I mean by Ayurveda and would like a quick Ayurveda 101, you can head to my blog here, or, if you want to read about the program in general, go here to discover more about it. Once you’ve had a read, come back here.

Are you all caught up?

Okay, great.

As soon as I heard about Hale Pule, I booked my flights before my dog, Oscar, could even bark. I had previously studied Ayurvedic nutrition in Kerala, during my safari of India, so it wasn't a totally new "concept" to me; plus I've been "gradually" incorporating the main principles of this five-thousand year old medical system into my life over the past five years with positive results.

So, anyway, the next thing I knew, after a swift three-hour flight across the Tasman, I had arrived in the land of the Long White Cloud. I was picked up and greeted warmly by fellow retreat-goers at the airport and we all excitedly clambered on a bus heading to the unique and picture-postcard location. We drove for about an hour through the winding green hills of New Zealand from our original destination of Keri Keri, or, as the New Zealanders say, Kirikiri!

It's safe to say that we were all full of trepidation and expectation for what was to come.

As we chatted on the bus and got to know one another, most of us were concerned and little a anxious about the sleeping arrangements. Was it going to be dorm-style, or would we have our own rooms and bathrooms?

It was then that the driver piped in and mentioned that the last group who had been on the retreat the week before had remarked on a pair of snorers in the room. It was then that a hush descended upon the van, so much so that you could almost here a pen drop (NZ joke ;)) and then after a few seconds, someone had the magnificent idea of doing a quick ask around to see if anyone would admit to said 'known nocturnal noises'. As you do... 

Once we arrived we were shown to our "room" and introduced to the spaces and the grounds. Kelsey hailing from Canada, was our lovely program manager and she quickly allocated our bunk beds in the dorm room – all the women were together and the boys were in another part of the farm. This could have posed a problem for the one married couple who had signed up, but they didn't seem to be concerned about it and were just going with the flow. They had just been to India so were very relaxed about it all. 

Looking around the minimalist environment, it did feel a bit like going back to school camp! It was the first time many of us had slept in a single bunk beds since we were single digits!. It was spartan and confined and definitely an arrangement that would put hairs on your chest. The first thing to do was to leave any modicum of privacy at the sliding door, and get used to sharing!

In the room there was one bathroom to eight people, and another bathroom up the hallway which was closed out for periods of time and also being used by the staff.  Luckily everyone seemed ok with it or if they weren't it wasn't evident.  It was then that I thought, I need to chill out a bit! Or maybe a lot!

They are in a transitional time as they've recently relocated from Hawaii to New Zealand and so are in the process of acquiring a new property to set up their educational and healing centre, hence the temporary accommodation being a bit more rustic than they will offer in the future.

The course was made up of all ages and a cross section of people who had travelled from all over the world to be there.  There is a strict interview process to do it and you need references to be accepted. By the end of the course we were so used to sharing the space with one another it was a transformative experience and we all got along really well. I know I have made some lovely lifelong friends.

The other areas of the farmhouse we studied in overlooked stunning green hills and views, and the grounds were home to pigs, horses, dogs and a even a natural swimming hole. The grounds were very rustic and authentic, allowing for fantastic ramblings in and around the property. We also had the opportunity to work on the farm and the vegetable gardens.

In the cooking sessions we used a lot of fresh produce and herbs from the garden. I've never seen cabbages this big before!

One of the things that I loved about the property were the bathtubs full of backyard herbs and vegetables.  It's so neat that you can grow veggies in this unique garden bed. If you're keen to try it for yourself, all you need to do is find an old bathtub, fill it with nutrient rich soil and ensure proper drainage.

Once we were settled into our room, it was time for a full induction and a review on all of the ins and outs (in detail) about how the training was going to run.

While each day changes slightly, on the course a typical day schedule consists of:

• 4.30 a.m. Wake up and do tongue scraping and use a neti pot (nasal saline irrigation therapy) 
• 5:00 – 6:15 a.m. Morning practices (fire ceremony, pranayama, meditation)
• 6:30 – 7:30 a.m. Yoga asana class with Kelsey
• 7:30 a.m. Breakfast and break
• 8:00 a.m. End of silent time
• 8:30 - 11:45 a.m. Lecture, then kitchen practicum.
• 12:00 p.m. Lunch and break
• 2:15 – 5 p.m. Lecture, then kitchen practicum
• 5:00 p.m. Dinner and break
• 6:15 p.m. Meditation (approximately 30 minutes)
• 7:55 p.m. Agnihotra (fire ceremony)
• 8:30 p.m. Exit common areas/finished with bathrooms, into bedrooms
• 9:00 p.m. Lights out and silent time

Following this, Kelsey explained the underlying philosophies of the course. We were going to be shown how to work and manage energy and use consciousness throughout the training.

If you haven't already twigged by now, this course is much more than a cooking program, in a nutshell, it's a period of time that gives you the opportunity to, on reflection, learn about yourself and how you react when placed in different situations, some of these comfortable and familiar, and others completely out of your comfort zone! The other thing is that you will also learn a heck of a lot and the quality of the information is top notch. 

During the beginning stages of the course, our minds were periodically cast back to the bunk bed situation, but then collectively, we all slowly dropped our shoulders and expectations. There came a point where we realised that; we are here, we are in the moment, and we had to either embrace and stay open to it or resist it and have to deal with it internally.

Over the next couple of days, once we settled into our daily routine, our nervousness started to dissipate, and our minds started to calm down and enjoy the process.

On the first day we were introduced to Myra who is the creator of Hale Pule.  As she entered the room, her passion and commitment to her style of Ayurveda and the Ayurvedic lifestyle was immediately evident. She truly believes that we all have the power within us for healing and health. Hale Pule is an extremely holistic course that Myra founded and runs. It explores looking inside for answers and cultivating your inner-most connection, and the benefit that has for yourself and others.

She also has the cutest dog who would often swing by in the afternoons and smile at us during afternoon lectures!

One of the main purposes of the course was learning how to cook with spiritual principles and how to incorporate these into your cooking. Initially Myra asked us what our intentions were and our reasons for being there in order for us to think more deeply about what this course meant to us and how we were going to apply it in the outside world.

We also learnt about how the five natural elements work together with tastes to bring about harmony and healing in the body. We learnt a lot throughout the course, with the lectures ranging from a review of the principles of Ayurveda, to food combining, food presentation, ways to connect with food through life-force, and so much more!

At its heart, the cooking course uses a holistic approach to wellness and the union of food, prana (the Ayurvedic term for energy) and thought. We were given examples throughout the course on how thought is paramount and can deeply impact how you feel, how you digest and how you assimilate what you are eating. 

Cooking up an Ayurvedic Storm!

Food at its core is a part of our interaction and connection to nature, this is something impossible to ignore especially when you’re surrounded by the beautiful greenery of New Zealand. We were amongst fifty shades of green everyday and we studied to a chorus of birds tweeting, and a backdrop of clear skies and fluffy white clouds. 

Each day, we were guided through a colourful meditation that focused on observation of the self. We were invited to tap into how we felt around other people and how we carried other people’s energies. Myra guided us on how to clear other’s energies too – it got very intense at times... get out your sage sticks everyone! 

By now, I think I might know what you’re all thinking?  "Wait, Lee, what does this have to do with cooking? I want to make curry!"

I'm getting there, I promise!

But it's important to understand that all of the energies you feel, and have ever felt, align with the cooking process.

Overthinking and gathering too much energy from other people is the same as putting too much spice in a meal, or in other words aggravating the pitta or vata dosha ;).

Dinner time was always a time when the group came together, helping each other out with chopping and prepping and spicing.

One of the other big question's on everyone's lips at lunch and dinner was, 'Who's turn is it to make the ginger appetiser?'. A great way to stimulate digestion we are told.  

I've never made these kinds of appetisers before, but it's super easy to do.  All you need is a thinly sliced or match stick piece of ginger drizzled with one drop of lime or lemon and a pinch of salt. And I kid you not, it’s tastier than you’d think.

We also washed it down with a buttermilk drink containing ghee, cardamom and ginger. Very tasty! And we all took it in turns to make the drink with our own variety of spices. 

Finished product and enough for 12 people!

Kitchadi,  one of the Ayurvedic main meals was a fun dish to create from scratch.  This dish featured whole basmati rice, split mung beans, slices of zucchini and we topped it with earthy flaxseed meal. 

Each night we ate around a communal table and chatted about our day and cooking adventures. We also had to guess the elements of each dish we took turns to prepare for the others. This led to some spicy dinner table conversations.  

During dinner we were instructed that the conversation needed to be directed through Myra, there were no side conversations allowed and if this happened you would be met with a stern gaze. There is a reason for this - and that is to keep a sense of sattva, or peace and harmony at the dinner table.

Inevitably when a bunch of people sit down together, there can be lots of diverse conversations happening and people end up shouting over one another to get their point across, and then the space doesn't feel calm anymore. The idea is to eat peacefully so your digestion will function optimally. Plus it's nice to hear what everyone has to say. 

Once Myra had finished eating we were then all allowed to leave the table and complete the task of washing and drying up and cleaning the kitchen. This was also a good way to learn how to relinquish control!

Once the cleaning had been done, it was back up to the main area and we were introduced to the practice of agnihotra (a fire ceremony), where cow dung was burned, and an offering was made.

Practiced at sunrise and sunset all over the world, agnihotra is a powerful healing ceremony for all of nature, including the human being.

It's said to harmonise and expand the consciousness of all aspects of our being and helps to promote mental calm and inner peace as well as purifying the atmosphere, thus reducing the effects of radiation and pollution, and enhancing the conditions of soil, water and air, to allow for balanced and robust plant growth. 

I must admit I was shocked when Myra then laced the meals with her special ingredient - cow dung ash… it’s a lot less weird and feels more meaningful when you’re there, I promise!

Myra with her ladle!

Agnihotra is a way for us as human beings to give back to mother nature, and to honor the life giving and transformative energy of surya, the sun.

As we sat for agnihotra, we attuned to the opening of energies in the morning and closing down of energies in the evening. We attuned to nature's rhythms. The fire represents healing and protection to the body. It can be practiced by anyone, anywhere, and guidance is free of charge.

The agnihotra set up

The cow dung is burned in a copper pyramid of specific dimensions with a mantra, known as a sacred sound. At the timing of agnihotra, an offering of rice and ghee is made as the mantra is chanted. All of these components together create a unique and powerful transformation in the air for the person partaking, and the substances burning in the fire. The ash from the fire is then used as "powerful medicine" for internal and external healing.

And now back to the cooking, one of the highlights was that we also made cookies which were cow dung ash-free! Here's Georgia from GV Meditation creating magic!

The next day started at 5am (no snooze alarms allowed) with another fire ceremony, breathing exercises and yoga asana which focused on foundational poses. 

Kelsey from Hale Pule teaches raja yoga, which is the 'royal' path, containing all of the 8 limbs of Patanjali. This holistic approach leaves no aspect of living unaddressed.

The eight limbs of Yoga is the foundation, offering guidance on the yamas (how we behave in the world), niyamas (how we treat ourselves), asana (postures), pranayama (breath control), pratyahara (management of the senses), dharana (concentration), dhyana (meditation) and samadhi (union with the Divine).

Kelsey from Hale Pule

All of the yoga involved incorporates the principles of Ayurveda, which is known as the sister science of yoga. In terms of the asana, Hale Pule teaches sustainable yoga asana. The teaching utilizes the most balancing aspects of these various methods of practice to support a long-term yoga practice.

Two of Kelsey's poses I brought home with me were a "sit down, stand up" movement practised on a chair 25 times each morning (it's great for mobility) and also a "shoulder shimmy" which involves shimmying your shoulders for three minutes straight. Shimmies are not only for the dance floor, they're also a fun exercise for toning your waist and shoulders! 

During the course we were taken through the three Ayurvedic doshas, vata, pitta and kapha, these are basically energies that circulate around your body and can highlight aspects of your constitution. Through this learning, we uncovered how these dosha’s feel when they’re in balance and out of balance.

We also took part in a series of breathing exercises (pranayama) daily and because our hands hold energetic points that relate to the elements we incorporated different hand postures or mudras into our practices. 

During the course, we discussed Agni, the fire of life or the digestive fire, which is essential in Ayurveda. Keeping Agni functioning well is paramount to balanced health. Some of the things that help keep Agni functioning, are consuming the right combinations of food, not overeating and leaving four hours between meals. No wonder I love intermittent fasting.

All of the meals we created were balanced according to Hale Pule's Ayurvedic principles of 60/40 - this is a balance of 60 percent augmenting and 40 percent extractive foods eaten at each meal of lunch and dinner and also a balance of the six tastes.

Augmenting foods are those that nourish and ground your body and mind. They build tissue and replenish what is lost. These foods are generally sweeter in taste – things like rice, carrots, pumpkin and avocado. Eating augmenting foods gives us vitality and energy. 

Extractive foods are those that are cleansing in nature. They ask your body to give something up in order to digest them and are essential in breaking down healthy fats. They are often bitter or astringent in taste – foods like kale, collards, legumes and nuts. 

Towards the end of the course, we did a test and handed in our assignments!

It was incredible to see how much we gained, beyond the incredible cooking skills, and how much valuable information was given. 

For the final cooking exam, I created an Ayurvedic meal based on a Mexican Wedding, which involves the union of the mind, body, senses and soul. Mexican 'Mole' with kale, sweet potatoes, guacomole and salsa verde with decorations from the garden. 

We also had a special day when we cooked a lovely Love Loaf which was alluded to throughout the course, so we were all looking forward to it immensely.

One of my favourite components of the course was cooking in the large country kitchen. We made dishes that focused on augmenting and extracting foods to put the body back into balance. 

Most of the meals were tridoshic, meaning they were suitable for all different doshas, which is great when it comes to family cooking at home. We also made a wonderful home-made stove-top bread, and chapatis.

I found this retreat such an eye opening experience and would recommend it to anyone wanting to expand their Ayurvedic knowledge. This is not a "retreat" in the traditional sense of the word, but you do get out what you put in and come away with a brand new perspective and knowledge on Ayurveda that will stay with you for life!.

The next chef training is being held from April 6th - 20th, 2020. There is also a second training which runs from November 1st -14th, 2020.

At the moment, the accommodation is transitional, but they’re hoping to be in a permanent location in November 2020.

Once you’ve completed your stay, you’ll leave with an Ayurvedic chef training certificate that you can use professionally or personally.

If you want to learn more about Hale Pule, you can read more about them on their website here and tune into their podcast here.

I'm sharing some of my favourite recipes we learnt how to cook too...

Zucchini kitchadi recipe

Serves 4 

The most basic form of kitchadi is simply rice, split mung and ghee, with no vegetables and fewer spices for easier digestion. This is best if you are recovering from illness, injury or surgery. Try a day or two with plain kitchadi and work your way up to simple kitchadi with vegetables.

Ingredients:

• 3/4 tsp. cumin powder
• 3/4 tsp. coriander powder
• ½ tsp. brown mustard seeds
• 1 ½ Tbs. ghee
• 3/4 cup basmati rice
• 1/3 cup split mung beans (if split is not available, use whole and cook well)
• 1 strip kombu cut into small pieces
• 6 cups water, more as needed
• 1/8 tsp. asafoetida
• ½ tsp. rock salt
• ½ Tbs. fresh grated ginger root
• ½ tsp. turmeric, fresh or powder
• 1/2 tsp. cardamom powder

Method:

Simmer the cumin, coriander, and brown mustard seeds in half of the ghee until the aroma comes up. Add rice, split mung, and kombu. Stir together for a couple of minutes. Add 4 cups water and simmer for 45 minutes in a pot on the stove. If you are using a pressure cooker, bring to pressure and cook for 18 minutes.

Put the remaining ghee in a small pan over medium heat. Add salt, ginger root, asafoetida, turmeric and cardamom. Simmer together a couple of minutes until the aroma comes up. Add to main mixture and let sit for five minutes so the tastes can become friends. Serve warm or at room temperature.

Sushi recipe

60/40 Chirashi Sushi

Ingredients:

Sushi rice

• 1½ cups sushi rice (augmenting)
• ½ tsp. ghee
• ½ tsp. mineral salt
• 2½ cups water

Mung beans:

• 1 cup whole mung beans, soaked overnight (extractive)
• 2 Tbsp. ghee
• 1½ tsp. cumin seeds 
• ½ tsp. coriander powder 
• ¼ tsp. asafoetida powder
• 1 tsp. mineral salt
• 1 strip kombu, cut into pieces
• 4 cups water

Coconut carrots:

• 3 cups carrots cut into thin strips (augmenting)
• 2 Tbsp. coconut oil
• 1 tsp. freshly grated ginger
• ¼ cup chopped coconut meat

Gingered asparagus

• 3 cups asparagus, chopped (extractive)
• 1 tsp. ghee
• 1 tsp. freshly grated ginger
• 1 tsp. turmeric powder
• ¼ tsp. ground black pepper 
• 2 tsp. sesame seeds
• 4-6 nori sushi wrappers (augmenting)
• 2 Tbsp. basil, chopped (extractive)
• 1 avocado, sliced (augmenting)
• Method:

Prepare the rice by rinsing until water runs clear then soak for 30 minutes. Bring water to a boil. Add rice, mineral salt and ghee. Cover and simmer for about 25 minutes. You can also use a rice cooker.

Meanwhile, prepare the mung beans by heating ghee in a pot. Add cumin, coriander and asafoetida and cook 1-2 minutes until the aroma comes up. Add the mung beans and stir to coat. Add the water, salt and kombu and bring to a boil. Cover, reduce the heat to low and simmer for 45 minutes or until beans are soft. You can use a pressure cooker to speed up cooking to about 20 minutes. 

When the rice and beans are nearly done, heat 2 tablespoons coconut oil in a saucepan. Add the ginger and simmer until the aroma comes up. Add the carrots and coconut and stir to coat. Add water to ¼ inch the height of the carrots, cover and cook gently until carrots are tender.

Heat 1 teaspoon ghee in a saucepan for the asparagus. Add turmeric, black pepper and sesame seeds and cook until the aroma comes up. Add chopped asparagus, then water to ¼ inch the height of the asparagus. Cook on a light simmer for 2-3 minutes or until asparagus is tender and bright green – be careful not to overcook.

Serve with sliced avocado, fresh basil and nori sheets (for softer nori, place sheets on top of the warm rice until it is wilted).  

Hello friends, I have a FREE gift for you…

It’s time to put some hacks in your sacks this festive season! (Alright, I know I’m not the best copywriter but please cut me some slack….it is Christmas time afterall ha!

Ok are you ready for Santa's little helper? I’m giving back a stack of healthy hacks that will help you over the holidays.

I’ve created a FREE Healthy Holiday Hacks eBook which includes delicious gut-friendly dishes that are all gloating and no bloating!

A happy gut is a gift that keeps on giving. It's like Christmas for your body all year long and now you can hold onto your health whilst still letting go of everything else 😉

If there's one good thing you do for your body over the holidays (and we hope there's more than one!) it should be to look after your gut.

A clean, toned gut is the way to make the more of the holidays - more energy, less bloating; more nutrient absorption, less build-up of waste in your system.

It's hard though to maintain good gut habits over the silly season. That's why I've written a gut guide that's packed with hacks.

As a nutritionist I make it easy for you with real-life tips, real-world information, real food that's really good for your gut. And it really is totally FREE! 

The Healthy Holiday Hacks eBook contains:

• 5 in-depth articles about gut health
• Loads and loads of tips and hacks to keep your gut healthy and happy
• Information on how Love Your Gut can help
• 11 Supercharged gut-loving and totally delicious recipes!

Grab your FREE copy here.

ps. Please share this book with a friend, it makes a great virtual stocking stuffer!

Are you a sweet or a savoury person?

I used to be all about the sweet. I could never pass up on my gutmeal, pancakes or a smoothie bowl for breakfast. But recently, I’ve found myself craving something else. I’ve become bored of sweet foods and I’m ready to take the train to savoury station.

But, I’m not one to settle for plain old boiled eggs or a soggy piece of bread with overripe avocado. I want something bite sized that I can grab when I’m in a rush. I want decadence with a side of nutrients. 

When I hit one of these moods, I bring out the muffin pan. 

If you don’t think you can get tasty savoury muffins, you know nuffin’ about the muffin. 

Muffins can be savoury and exploding with nutrients. They’re a great on-the-go meal for when there’s not enough time to think. I like making a batch of muffins and freezing them for when I need a pick-me-up ASAP.  

Muffins are a great way to sneak in extra goodness. I pack them with a whole load of vegetables, protein and healthy fats to help keep me (or whoever’s lucky enough to get one from me) going until my next meal. I also add a spoon of Love Your Gut Powder for the gut health benefits! 

One of my first explorations into the world of savoury muffins were my Spinach and Carrot Muffins back in 2013. To this day, these muffins are constantly on rotation in my house. If you’re worried by the S-word in the title, don’t worry, you can’t taste the spinach. Spinach adds a plant-based source of iron that you won’t even know exists. These muffins also contain flax seeds which are rich in omega 3, making them great for helping to reduce inflammation. 

Next up are my Mini Salmon Frittatas. These cute little muffins are perfect for all age groups. I’ve kept the ingredient list simple and cooking time short to reduce your time spent in the kitchen (oh, and the mess too). They’re incredibly moist and contain a powerful nutritional hit. 

My final savoury meal to make in a muffin pan are delicious Savoury Cupcakes with Pumpkin Mash from  Supercharge Your Gut. They’re a perfectly balanced meal, containing beef or lamb for protein, and eggs and almond meal for quality fats. They’re also loaded with vegetables to ensure that breakfast fulfils its criteria of being the most important (and delicious) meal of the day.

I’ve even added my mouth-watering pumpkin and cauliflower mash to this recipe for some added sweetness. Think of it as your bonus from me. You’re welcome. If you’re following a low FODMAP approach, swap out the cauliflower for the green part of the spring onion, and two large carrots. Read more about FODMAPS here.

These muffins contain garlic and onion, two anti-microbial vegetables part of the allium family. The allium family are known to kick our immune systems into gear and help control blood pressure. 

These muffins are truly glorious and will be the envy of children and adult lunch boxes everywhere. Just be sure to keep an eye on them so no one happens to grab yours ‘accidentally’. Don’t say I didn’t warn you. 

These muffins are quick, simple and offer a delicious breakfast or snack. What’s my favourite way to serve them? Warm with a drizzle of tamari. 

All that stands between you and these muffins is half an hour. My work here is officially done!. Ps If you’re a busy working parent without a lot of time on your hands there are great fresh alternatives for affordable meal kits such as Hello Fresh too.

Savoury Cupcakes With Pumpkin Mash 

Makes 6 Large Cupcakes

Who says cupcakes need to be sweet? These savoury ones save the day with their deliciousness. Serve warm with a drizzle of wheat-free tamari.

Ingredients:  

• extra virgin coconut oil, for greasing
• 500 g (1 lb 2 oz) minced (ground) beef or lamb
• 1 onion, finely grated
• 3 free-range eggs
• 25 g (1 oz/1/4cup) almond meal
• 1 tbs Love Your Gut Powder 
• 1 garlic clove, crushed
• 1 tablespoon mixed dried herbs of your choice, such as rosemary, sage, parsley, basil
• 2 tablespoons wheat-free tamari or coconut aminos.
• 1 quantity warm Pumpkin & Cauli Rosemary Mash  (below)

Method:

Preheat the oven to 180°C (350°F). Grease a large six-hole 250 ml (9 fl oz/ 1 cup) capacity cupcake tin with coconut oil.

Place the beef, onion, eggs, almond meal, garlic, herbs and tamari in a large bowl. Season with sea salt and freshly ground black pepper, then use your hands to mix and thoroughly combine. 

Using your hands, scoop the mixture into six even portions and shape into balls. Press the balls into the cupcake holes.

Place the cupcake tin on a baking tray, transfer to the oven and bake for 20–25 minutes, or until the cupcakes are browned on top. 

Remove the cupcakes from the oven. Using a piping (icing) bag or a spoon, pipe or dollop the warm mash on top of the cupcakes. If you like a crunchy topping, place them under a hot grill (broiler) to crisp them up a bit. 

Serve warm. Leftovers will keep in an airtight container in the fridge for 2–3 days. 

Pumpkin and Cauli Rosemary Mash:

GF WF DF SF VEG 

SERVES 4

Ingredients: 

• 1/2 small jap or kent pumpkin (winter squash) 
• 1 head of cauliflower, cut into florets (For a FODMAP-friendly version, use the green part of the spring onion, and two large carrots instead of the cauliflower.)
• 2 tablespoons coconut cream
• 2 teaspoons extra virgin coconut oil 
• 1 teaspoon mustard powder
• 1 tablespoon chopped spring onion (scallion)
• 1 teaspoon fresh chopped rosemary or dried rosemary 
• pinch of Himalayan or Celtic sea salt
• 2 tablespoons nut butter (optional, if tolerated)
• nutritional yeast flakes (optional, if tolerated), for sprinkling 
• small rosemary sprigs, to garnish 

Peel the pumpkin, remove the seeds and cut into 2–3 cm (1 inch) cubes. Steam the pumpkin and cauliflower together for 15–20 minutes, or until the pumpkin is soft and you can poke a fork through the cauliflower florets. While the steamed vegetables are still hot, place them in a food processor or high-speed blender. Add the coconut cream, coconut oil, mustard powder, spring onion, rosemary, salt and nut butter, if using.

Whiz together, stopping and scraping down the sides of the blender 

if necessary, until all the ingredients are well incorporated and smooth. Serve warm, sprinkled with nutritional yeast, if desired, and garnished with rosemary sprigs.

It’s a gorgeous sun-soaked afternoon in Thailand. You’re sitting on a beach chair in the middle of a resort reading a book when someone serves you a local banana that is bursting with flavour. Nothing could be more blissful.

Unfortunately, life in the big city usually isn’t so easeful. You’re probably late for a meeting and squished on a stinky train, attempting to ignore the gushing wind and rain of the outside world. Oh, and your umbrella just broke on the way in. You feel your stomach starts to rumble and forage through your bag, only to find half a piece of chewing gum and lonely pieces of popcorn at the bottom of your bag.

What are you to do?

We all know fresh is best, yet we can’t always get fruit and vegetables from a tree served to us on a silver platter. When that’s the case, it’s time for a more convenient snack. While regular snack foods are typically loaded with sugar, salt and unhealthy fats, it doesn’t have to be that way.

Now, I love dried fruit, but sadly, it’s often coated in sugar.

To hit that spot and get me through, I call on Banana Joe chips.

These chips are the perfect snack. Regular bananas are one of the most beautiful fruits out there, containing fibre, vitamin C and potassium, but these ones are a little bit more special.

Banana Joe chips are handmade from Hom Thong green bananas. They’re sustainably sourced from a small family-owned farm in Thailand. 10% of Banana Joe chips profits go towards sustainable agriculture to help improve the livelihood of the local farmers and their families. Every day at sunrise the farmers pick the bananas, cook and pack them for extra freshness. It’s a farmer-to-chip experience.

Each bag contains over two heirloom bananas which have way less sugar in them than regular bananas. I’m not sure how they’ve achieved this wizardry, but the chips have a freakishly potato-like texture and taste that is crispy and full of flavour. They’re not too salty or sweet – the obvious criteria for a good packet of chips.

But, that’s not all. They’re the first synbiotic chip on the market; each bag contains both probiotics and prebiotics. This means every chip you eat supports your digestive health, immune function and increases your protein absorption. One packet contains at least 1 billion gut-boosting cultures, and are vegan, gluten-free, dairy-free, nut-free and NON-GMO. They’re the real deal.

Banana Joe chips are available in multiple flavours so, you can pick what tickles your taste buds. I’m a traditional girl and can’t go past regular Sea Salt because of the subtle and balanced flavours. If you like a bit of a kick, the Hickory BBQ are your go-to. They’re a bold combination of sweet and tangy and definitely provide the heat! If you have more of a sweet tooth, the Thai Sweet Chilli is certainly one to try. It has a mild sweet taste with a hint of sour and a dash of chilli for a hot finish.

If you’re ready to embrace your inner-resort king or queen amongst the hustle and bustle of busy city living, get yourself a packet of Banana Joe chips. You can learn more about Banana Joe chips here.

Welcome to Who’s Toothpaste is it Anyway, with your host, Lee Holmes.

I have one question for the audience: in a world full of ingenious life-changing products, what makes one stand out from the rest?

Is it?

1. A product that helps us perform a menial task.
2. Products that are efficient and cost-effective.
3.  Products that help reduce our environmental footprint.
4. All of the above.

Ready for the answer?

Drum roll please.

The answer is D: all of the above.

When it comes to my shopping cart (whether that’s in person or online), I try to ensure that whatever I buy has a purpose, is relatively inexpensive and won’t leave a negative impact on the environment.

To give you an example, let’s start with my morning routine.

Obviously, the first thing I do when I wake up is take some of my Love Your Gut Powder, which fulfils all of these requirements ;).

What’s next?

Well, the average person spends close to 1500 hours of their lives brushing their teeth so, that sounds like a pretty good place to start.

Did you know that regular toothpaste that sits on the supermarket shelf is loaded with chemicals that may be harmful to your health? They’re typically filled with Sodium Fluoride and Sodium Lauryl Sulphate which are highly toxic. They also come in plastic tubes that aren’t great for the environment either.

If you’re ready to clear your conscience (and your teeth) with something new, come with me!

Nelson Naturals Crush & Brush Toothpaste Tablets bring eco-innovation into the bathroom. This product is perfect for the cruelty-free, vegan and gluten-free folk among us, and just about anyone else, too.

How does it work?

Nelson Naturals’ toxin-free toothpaste tablets are placed in a glass jar, making for a great replacement to traditional toothpaste tubes. Oh, and did I mention they’re fluoride free and made using 100% food grade ingredients? I know, crazy town. The tablets are made from an-ultra clean formula and are free from artificial colours, flavours or fillers. They use a mineral concentrate that contains over 72 naturally occurring minerals! It’s also wonderful for sensitive teeth and may even reduce sensitivity.Sounds pretty great but how do you use it?

Step 1: Place tablet in mouth.

Step 2. Crush with teeth.

Step 3. Experience effervescent fizzing and foaming.

Step 4. Wet brush and brush normally.

Step 5. Teeth twinkle town.

And there you go, your teeth are white, sparkling and picture perfect! Just make sure to re-cap the jar after use to prevent the tablets from drying.

The jar is completely mess-free, convenient and portable. The tablets are perfectly portioned for brushing at home or on-the-go. They also use less water than traditional toothpaste which is another obvious bonus for the environment.

If you’re ready to make a huge change to your oral health, you can either get the OG Crush and Brush Mint Toothpaste Tablets or, Crush and Brush Toothpaste Tablet in Mint Charcoal which is beneficial for teeth whitening. A 60g jar is available at a price of only $18.95.

Who knew you could ditch your regular chemical-filled toothpaste and care for the environment too? With only purely food-grade ingredients, oral hygiene never felt so good. You can learn more about Nelson Natural products here.

One of the most frequent questions I get asked is what I eat in a day. I’m usually apprehensive to share what I eat on here because it’s just so personal and it changes daily!

What works for one person may not work for someone else. But, after many a request, I’ve decided to write my day on a plate to hopefully inspire you to shake things up in the kitchen and try something new.  

Eating should never make you feel worried. If you’re living a supercharged life (which we all are here!), food should be enjoyed and savoured.

This is why I don’t follow any specific diet or way of eating. Letting go of a rule-bound approach gave me a sense of freedom and I know it’ll do the same for you. Your food choices should liberate you, and bring you vibrant health, longevity and a life fully lived. 

If I did have to put a label on the way I eat, I would call it a common-sense approach. If you feel the same, instead of being motivated by the fear of negative consequences, why not try to implement one or more of these in your life? 

To summarise, my common-sense approach includes:

★Eat mostly plants

★Avoid processed & inflammatory foods where you can

★Balance out your eating

★Look after your gut

★Take an Ayurvedic approach

★Choose quality over quantity

★Practice mindful eating

★Live by the 80:20 rule

★Make small changes everyday

★Enjoy your food

You can read about it in-depth here.

To help me live my common-sense approach, I make sure to stock my pantry, fridge and freezer appropriately. 

 Along with your spice rack, it a good idea to build up your pantry slowly and systemically, and focus on dry goods and staples. 

I make sure to always keep flavour providers on hand, including ginger, wheat-free tamari, seaweed, tahini, spices, cacao nibs and coconut flakes. Onions and garlic, both from the Allium genus of plants, are two of my favourite flavour accompaniments to use in cooking. They don’t just play an important culinary role; they also provide a plethora of health benefits. 

Another absolute staple in my pantry are grains, nuts, seeds, pepitas and seeds. Grains and seeds are among the most affordable ingredients you can add to any meals. I use brown rice, quinoa and buckwheat to create hearty and nourishing dishes. I also love using oats and buckwheat for my Gutmeal and Golden Gut Oatmeal Cookies. Each grain is versatile, budget-friendly and will last for months if it’s sealed in a jar. To bulk up a dish, add some brown rice to let it serve a larger group of people AND make it more affordable. I love repurposing last night’s roast or vegetables into a fried rice because it’s super-fast, (I’m also incredibly lazy sometimes, don’t judge me) and makes for a tasty and convenient work lunch.  

Teff and quinoa are pseudo grains that have become extremely popular over the last few years. If you want different ways to cook these guys up, my book Supercharge Your Gut, is filled with gut friendly recipes. I also love a good loaf, like a good grainy one, dark rye, sourdough or this gluten free turmeric seeded loaf. 

From pasta sauces to vegetable bakes and soups to casseroles, there’s no limit to what a trusty tin of tomatoes can do. They add a rich flavour to meals and are extremely versatile. When transforming a roast into a stew, or converting unused vegetables into a pasta, tinned tomatoes are your go-to. 

Let’s talk pulses… and no, I’m not talking about a Pilates class! Stocking chickpeas, cannellini beans, lentils and other pulses in your pantry is a convenient and inexpensive to jazz up any meal. One of my favourite dishes ever is my Supercharged Dahl and I mean… who can say no to hummus? Nobody, absolutely nobody.

Unopened raw pulses can last for years in the pantry, reducing waste. They’re also really simple to prepare. Once you’ve cooked up a batch of your favourite pulse, you can store any unused portion in the fridge up to five days as a quick and easy addition to your remaining week’s meals. 

When it comes to satisfying a sweet tooth, there are wonderful alternatives to sugar that won’t expand the waistline. These alternatives to refined sugar and artificial sweeteners include monk fruit, rice malt syrup, raw honey, maple syrup, stevia and fruits. 

My fridge is forever filled with fresh fruit and vegetables, tomato pastes, meat and dairy products.

When it comes to dairy, I love goats and sheep’s cheese because of their flavours and aromas. They're delicious toppers for any salad and make for a great addition to any cheese platter. Moving right along, goat, sheep or coconut yoghurt are a delightful addition to your supercharged kitchen. Use them to create a creamy yet light dressing for a salad or simply enjoy them with some berries and Golden Gut Granola Clusters on top.  

When it comes to dairy-free options, a natural nut milk, oat milk, coconut milk, rice milk or seed milk (such as hemp) is a delightful dairy-free option to add to breakfast muesli or porridge. You can even make your own if you’re feeling handy in the kitchen. When creating curries, soups, casseroles or stews or even thickening up a sauce or gravy to pour over meat, coconut milk is a close friend. Purchase non-dairy milks in the carton and store them in the pantry until you’re ready to enjoy them.  

While it may seem controversial, frozen fruits and vegetables are just as good as fresh. When there’s no fresh ingredients in the fridge and you want to eat something right away (anybody hangry here?), frozen vegetables come in to save the day. I always keep snap-frozen vegetables in my freezer such as edamame, spinach, broccoli and green beans. I love adding green leafy vegetables to my smoothie to sneak in an extra source of nutrients. 

Speaking of smoothies, my final freezer must-have is frozen berries. I know that they’re so healthy and full of antioxidants and have lots of nutrient benefits, but I just love the taste. They’re sweet, refreshing and delicious.  And I also have frozen bananas on the reg for smoothies too.

Now that the kitchen’s in order, it’s time to talk about my day on a plate! While it does change depending on my mood, what’s in season and what I have on-hand, this is an example of one of my days of eating. 

Day on a Plate

At 8am I have a glass of warm water. I’ll usually have it with my Love Your Gut Powder and a squeeze of lemon. After my morning water, I usually take a walk to the park or go to a barre, pilates or yoga class. There’s no better way to start my day!

When I get home, I’ll have an Antihistamine Smoothie.

This usually looks a bit like:

• Blueberries
• Rocket
• ½ cup oat milk (is anyone else loving their oat milk at the moment?)
• Plant based protein powder
• Love Your Gut Powder
• Collagen Powder
• Water 

When I don’t feel like a smoothie, I’ll have porridge with berries and seeds or if I’m feeling a little fancy, I’ll have my Golden Gut Granola Clusters with milk or yoghurt. 

I’d definitely call myself a teapot. My 11am tea hit is usually a Rooibos chai with oat milk. (below is my fave recipe for home made sticky chai ) …

At around 1pm, I’ll have a chicken and veggie soup with either spelt bread, sourdough or seeded crackers. It all depends on what I have in the fridge that day.

If I feel like a veggie option, I’ll have my Asparagus, Fennel and Spinach Soup with Pepitas. If you want the recipe, you’ll can check it out over here on the Supercharge Your Gut website.

I love a good afternoon snack. At 3pm, if my sweet tooth hits, my Chocolate Truffles often make a sneaky appearance. If savoury is calling for me, I’ll have avocado and goat’s cheese on seeded crackers or a bunch of salad veggies wedged into seeded crackers. 

At 4pm, the kettle gets some more love. I love a good afternoon dandelion tea with coconut milk. Mmm mm mmmm...

Dinner is typically a serving of protein with lots of vegetables and some brown or cauliflower rice. Pan-fried salmon and green veg often feature in my weekly dinner rotation.

Otherwise, my Prebiotic Tray Bake with garlic chips and a green salad is my go-to. I’m salivating just thinking about it. 

And that’s it! 

I’d love to know – what does your day on a plate look like? 

Ps here is my S T I C K Y ☕️ C H A I recipe

• 12 cardamom pods
• 1 inch piece of ginger
• 3 cinnamon quills
• 4 star anise
• 1 tbs fennel seeds
• 1 cup rooibos tea leaves 
• 1 tbs vanilla fresh, liquid or powder
• 1/4 cup honey
• Pinch saffron (optional) 

In a small pan toast cardamom pods, ginger, cinnamon, star anise and fennel seeds

Transfer to blender or mortar and pestle and smash or whizz until pieces are chunky

Place all ingredients in a bowl and stir in vanilla and honey to coat

Keep in airtight container- I usually store mine in the fridge.

Sticky Oat Milk Rooibos Chai

Serves 2

Place 3 TBS of chai and 2 cups of boiled water in a small saucepan. Bring to the boil then turn down to simmer.  

Add 1/2 cup of oat milk and warm gently. 

Turn off heat and let steep for 5 minutes allowing the flavours to mingle. Strain into a mug and top with ground cinnamon 💚