Meal kits – are they as good as they seem?

In 2019, the vast majority of people globally understand the importance of eating healthy and staying in shape. However in other parts of the world some people especially if they find themselves sociodemographically behind the curve, find it harder and studies show that this is due to having more pressing issues to deal with. Because healthy/fresh food can be more expensive than the alternatives, sadly they simply lack the opportunities and resources to tap into popularised healthy eating.

On the flipside, the same can also be said about very busy working individuals, in spite of many having the means to buy high quality food- they find it difficult to have the time to think about what they’re consuming, follow an organized dietary plan, do the grocery shopping, cook their own food, and this often results in unbalanced nutrition.

Interestingly whatever side of the fence you are on both areas can result in inadequate nutrition and nutritional deficiencies which in turn can affect individual health outcomes.

Meal kits have become very popular in that last couple of years as many people are buiser than ever in their lives and havent always got the time to devote to meal preparation and cooking. Meal kits can make it easier for people as the pre-portioned and usually partially-prepared ingredients and recipes make it easy for people to have a quick step system towards creating a “home cooked” meal.

Usually costing between $10-20 per meal portion the average amount of preparation and cooking time is generally around ten to twenty minutes and this gives customers the opportunity to skip the grocery store aisle and make it easier for them to enjoy healthy, enjoyable, and fresh foods.

Are meal kits in fact what they claim to be?

If you search across the web you’ll find some real life find meal kit resources and reviews which show real time photographs of the process and experience.

Riley and John, a father/daughter team created a series of cute photographs showing their meal kit experience. They recounted that the meal took less than 30 minutes to make, and delegation was the key. When the meal was ready they also enjoyed it at the kitchen table which is a great way and place for families to connect. One part of our busy lifestyles is that eating together has become a thing of the past for many families and they tend to eat at different times in different rooms, in front of the TV or on the couch. They also noted how healthy and fresh (locally sourced) the meal was.

Leah Ingram, a money saving expert agreed that meal kits were a positive experience for her. One of her tips inluded noting her favourite recipes, which she has made again, holding onto the recipe cards and making a note of the ingredients to use on her future shoppng trips.

Meal Kits Canada offers some lovely meal kits prep pics and recipes of meal kits in Canada. Kyle Prevost, is a well-known blogger and entrepreneur in the person finance space, as well as a full time highschool teacher. He’s busy and time poor and says that “while meal kits haven’t made me into a 5-star chef, they have allowed me (a rookie’s rookie in the kitchen) to make a wide variety of fresh, delicious, nutritious meals in only 30 minutes.”

SweetPhi, a food blogger from Wisconsin, agrees “For healthy, organic and ‘special dietary accommodating’ meals food kits work well. One of her personal favourites includes Sun Basket, a service she tried and now enjoys them on the reg to keep her healthy and satiated.

So if you’re too busy to cook and work long hours and have no time for food prep, then meal kits are a tasty, healthy and fresh way to eat. The only other fact is that perhaps the biggest stumbling block to making the leap would be price as this way of eating can be more expensive than simply buying the ingredients. You could also gift a lovely hamper from Boyd Hampers.

Delicious Turmeric Seeded Loaf

Hi, I’m Lee and I’m a loaf-aholic!

If you can’t tell by this chia and flaxseed loaf recipe here, this banana and coconut one here or even this golden buckwheat and pumpkin one here, I’m a keen lover of all things loaf. Not only does it make my heart happy, it makes my tummy happy too.

In the past, bread has been demonised in the health industry as a food that’ll make you feel bloated, uncomfortable and miserable, but it doesn’t have to be that way, you can make a perfectly acceptable and tummy friendly loaf all different kinds of ways in the comfort of your own kitchen.

For those of you who know me, I'm probably repeating myself here but I also love turmeric.

Turmeric has been in the limelight (or should we say yellow-light?), for its wonderful anti-inflammatory properties, heart disease and depression-fighting ability and rumour has it, it may even turn you into a superhero (too much?).

You might like to try my Oven Baked Cauliflower and Broccoli Steaks recipe here. They are also part of my FMTV cooking series if you prefer to watch cooking videos here.

I have combined two of these wonderful foods into one recipe that may just become your new go to loaf if you'll have it. Bread and turmeric may seem like an odd collaboration that would have been listed on the Worst Dress list of a food red carpet a few years ago (a girl can dream, okay?), but it’s time to bend the rules!

While it may seem odd to combine bread, a food that has been demonised by the health industry, and turmeric, a wonder-spice ‘superfood’ which is currently trending in the wellness world, it’s time to throw out the rulebooks and start choosing freedom over fear and pairing whatever ingredients we like together..  Because variety is the "spice" of life. 

The food industry has flipped everything on its head. There is a perpetuation of a fear of food items such as bread and carbohydrates, which influences us to purchase more expensive alternatives.

A lot of the time, this fear is created for a company’s gain and ability to create a new wellness trend, which creates a heightened fear of food and diminishes our ability to just relax and enjoy it.

I believe that the food we eat should be chosen out of freedom, pleasure and celebration, not a deep fear of ageing, gaining weight, losing our energy or ability to keep up with the constant demands of life.

While turmeric is said to help reduce ageing, I don’t want you to fall into an ‘immortality complex’. If you’ve never heard the term, it’s something I go in-depth about in my latest book, Supercharge Your Life, but I’ll give you a brief explanation now so we’re on the same page.

The ‘immortality complex’ is the mentality of an eater who is driven by the desire of an idealised state of health which totally eradicates any chance of falling sick or aging. To give you a clearer image, think of the person you know who can read an ingredients list from a mile away or, those people who look at the shopper in front of them at the supermarket and are able to knock-off at least twenty different symptoms and diseases the foods in their trolley will give them. This food mentality isn’t healthy at all. In fact, I believe it’s quite damaging.  

I hate to be the one to tell you that the Easter bunny isn’t real, but no matter how hard we try to avoid illness and strive to a state of physical perfection (think the classic ‘my body is a temple’ type person), there will be an expiration date. We all age and no matter how much money or effort goes into the perfect diet, there can still be hundreds of health hurdles we have to face, emotionally and physically.

Even if you do reach a perfect, idealised state of health, you gain nothing if you’re living your bliss life while unconsciously projecting judgement or negative attitudes towards others. More often than not, this tends to originate from a fear-driven attitude towards food, rather than a blissful and joyous way of looking at food, which is really, a microcosm of a bigger picture.

If you’re not able to enjoy simple pleasures, such as food, something’s got to give. It’s time to enjoy food and by doing so, enjoy life!

While we live in an age where we’re watching more cooking shows than ever before, we’re spending even less time in the kitchen. We’re so disconnected from our food that we’ve forgotten that it is one of the key cornerstones of living an enjoyable life.

While the saying, life is short,is something we hear regularly, I’d like for you to think of it this way: life is the longest thing you’ll ever do, so you may as well enjoy it and feel the best that you can for as long as you can!

In order to reignite a pleasure of food, getting back to basics and a simple way of living and eating that’s in line with the earth and its seasons, and creating space in our own lives to be able to grow and gather food, plan our meals, then cook and sit down at a table with time to truly enjoy each and every mouthful and moment makes sense.

It’s time to embrace a new movement; a supercharged food revolution. This revolution will bring you the freedom to live a life that is bouncing with simple pleasures, is total balanced, wholesome and even includes a piece of bread or two. It’s what creating a supercharged life is all about. It’s vacant of any unnecessary food fear too. As a great, modern scholar once said it’s time to, “shake it off, shake it off” 😉

My Turmeric Seeded Loaf is a perfect example of that. It’s a recipe that brings families together, puts smiles on people’s faces and actually tastes damn delicious. It’s also high in protein and fibre. Unlike many bread recipes out there, you won’t be left cleaning up bowls, spoons or measuring cups for days on end. This bread is as blissful to make and clean-up after as it is to eat. All you need to do is mix the ingredients, bake it in the loaf pan and you’re done.

While turmeric is a trending ingredient, it offers more than its potent anti-inflammatory properties to recipes. It has an earthy and pungent taste that is perfect for bread. It also pairs wonderfully with coconut which is why I had to add coconut flakes to this mix. It’s a winning colour and food flavour combination like no other. Turmeric is being added to everything these days, including my turmeric fudge which is mind-blowing and delicious, if you haven’t had a chance to try it yet. So, why not combine bread and turmeric to form a new power couple?

Let’s make a toast to fighting the fear of food and starting a supercharged food-loving revolution one piece of bread at a time!

Turmeric Seeded Loaf

{MAKES 9 x 30 cm (312  x12 inch) loaf}

  • 200 g (7 oz/2 cups) almond meal
  • 60 g (214oz/1/2cup) walnuts
  • 50 g (134oz/1/2cup) flaked almonds
  • 75 g (234oz/1/2cup) pepitas (pumpkin seeds)
  • 40 g (112oz/1/4cup) sunflower seeds
  • 1/teaspoon salt
  • 1 teaspoon ground turmeric
  • 1/teaspoon gluten-free baking powder
  • 15 g (12oz/1/4cup) coconut flakes
  • 3 eggs
  • 2 egg whites
  • 90 g (314oz) butter or coconut oil, melted
  • 2 tablespoons rice malt syrup or maple syrup
  • 1/banana, mashed


  • Preheat the oven to 170°C (325°F) and line a 9 × 30 cm (312× 12 inch) loaf (bar) tin with baking paper.
  • Combine the almond meal, nuts, seeds, salt, turmeric, baking powder and coconut flakes in a large bowl.
  • In a small bowl, whisk together the remaining ingredients. Add the wet mixture to the dry and mix until well combined.
  • Pour the batter into the prepared tin and bake for 45–50 minutes, until a skewer inserted in the centre comes out clean.
  • Allow to cool in the tin before slicing.

Strawberry and Chia Roll Ups + Free eBook

If you’ve ever visited a school playground at lunchtime, I’m sure you’ve seen the all-mighty roll up.

These fruit straps (if you can even call them that), are a frequent and common snack among lunch boxes nationwide. Roll ups are seen as an easy and tasty way to get some fruit into your kids.

Unfortunately, a lot of the time these convenient snacks contain not so convenient ingredients, and are laced with maltodextrin, sugar, oil, artificial colouring and you know the rest...

To be honest you know what i think they don't actually contain a lot of? Real fruit. Roll ups contain fruit puree, which is basically fruit that’s stripped of all its fibre and essential nutrients, leaving us with just fructose and sugar.

In fact, I found a roll up the other day with over twelve ingredients which made me question why we associate them with fruit at all! I know. You’re just as shocked as I am right now.

I’d like for you to take your mind back to the good ol’ days, where children were sent off to school with apples from the farm down the road and a handful of just-picked bright blueberries from the garden. Doesn’t that just sound blissfully wholesome?

Previous generations would be blown away if they had a sneak-peek into what’s in our kid’s lunch boxes and even more so, what’s going into their tummies.

Generations before us grew up knowing exactly where they food came from. They visited farms where fruits and vegetables grew or even picked their own, preserving the excess bounty as jams and pickles to be eaten in the months that followed. They ate seasonally, not out of choice, but because that’s all they knew. They knew that winter was the time for grounding stews with root vegetables, summer was for mangoes and spring was the time for sweet green peas and juicy lamb chops; it just made sense.

Sadly, our connection between our social and agricultural landscape has become barren and dry. We’ve completely lost touch with our earth’s seasonal wisdom and how it has the power to provide our bodies with the exact nutrients and life forces we need to flourish through the extremes.

We’ve forgotten that food is at the heart of the home. We’ve become accustomed to the remnants of fruit being placed in kid-friendly plastic packaging with a million and one other unrecognisable food ingredients and don’t even give it a second thought.

This revelation sparked me to create my own fruit roll-ups for my latest book, Supercharge Your Life, made with just three simple ingredients, not twelve.

You can even wrap them around your fingers like the traditional ones!

By swapping out pre-packaged foods filled with ingredients we can’t even pronounce, and our bodies don’t quite understand, with real and wholesome food, we’ll be able to thrive naturally.

Food that’s considered, selected, prepared, served and enjoyed with genuine love and thankfulness will bless your body and your loved one’s bodies far more than you know. This is the key to having a simply supercharged life; its food made simply and life made simpler.

Less really is more!

My food philosophy is easy: eat real, unmodified foods as close to the state that nature provides, as this enables our bodies to function at their best. This means I run towards foods that are grown or reared naturally and are free from as much chemical intervention as possible. Food should be savoured, smelled and experienced, not chowed down on too quickly.

For the Strawberry and Chia Roll Ups, I’ve used strawberries because they’re the best flavour, obviously - it’s not even worth arguing over. I’ve even used berries from my own backyard!

Of course, you don’t need to roll up (pun intended) your sleeves just yet and turn into a master gardener just to enjoy this healthy little snack. I know it’s not possible for everyone to grow their own garden, but it’s possible to start a little herb wall or veggie patch anywhere, which you can read more about in my post entitled How To Create a Kitchen Garden.  

That being said, you can buy berries from the supermarket or farmer’s market, just opt for chemical-free and organic where possible. If berries aren’t in season, you can make these easy roll ups with a multitude of fruit combinations to fit in with whatever season you’re in.

Some of my favourite flavour combinations include:

  • Raspberry + mango
  • Apple +sweet potato
  • Peach + banana
  • Strawberry + basil
  • Raspberry + vanilla
  • Apricot +cinnamon +turmeric

Don’t be scared to play around with different flavour and fruit combinations. You can even use frozen fruit. Once you’ve chosen your fruit or fruits of choice, combine them with omega-3 rich chia seeds.

If chia seeds don’t tickle your fancy, feel free to swap them out with flax seeds or even hemp seeds. Then, sweeten to your personal taste preferences. I personally like using honey or rice malt syrup in these, but you can also use stevia or another sweetener of your choice.

These roll ups are perfect for school snacks, study breaks and even for the work fridge. All you need is three ingredients and an oven. If you have a dehydrator, feel free to use that instead of the oven but be aware that the timing may vary.

The mighty roll up is great for snacking because you can portion them out to help with the impossible feat of controlling your portions. They’re even better because you can play tug-of-war with them (no, this is not giving me permission to play with your food, but the option’s there).

If you’re looking for other perfect and healthy homemade lunch box or weekend family friendly snacks, check out my Golden Granola Clusters, Golden Gut Oatmeal Cookies and Turmeric Fudge in this FREE ebook made with delicious Golden Gut Blend.

My fruit leather is one for the whole family to love and fight over! Enjoy them and let me know what you think in the comments down below.

You can grab a copy of the book here: Supercharge Your Life

Strawberry and chia roll-ups

{makes about 12}

  • 500 g (1 lb 2 oz/313cups) strawberries, hulled and halved
  • 2 tablespoons chia seeds
  • 2 tablespoons rice malt syrup, or stevia powder to taste


  • Preheat the oven to 65°C (145°F) or its lowest temperature and line two baking trays with baking paper.
  • Combine all the ingredients in a food processor and pulse for about 30 seconds, until puréed. Pour onto the baking trays and spread out evenly with a spatula.
  • Dry in the oven for at least 3 hours, until the mixture is no longer sticky and the consistency is leathery but not crisp (see tip).
  • Cool to room temperature, then either slowly peel the fruit off the baking paper or use a sharp knife or a pair of scissors to cut into portions with the paper still on to stop them sticking. Store in an airtight container in the fridge for 3–4 days. When ready to use, roll up portions and secure with string.

Supercharged Tips

  • To test whether your fruit roll-up is ready, pick at a corner and start to peel it slowly off the paper. If it pulls apart or seems sticky or damp, it needs to go back in the oven.
  • To make the other flavour combinations, replace the strawberries with the same volume of the suggested ingredients, and combine with the chia seeds and rice malt syrup in the same way.

Eating for Thyroid Health + Fermented Turmeric and Fennel Cauliflower

While here at Supercharged Food HQ we love talking about all things gut health, there’s another intrinsic part of the body that plays a key role in keeping us functioning properly; the thyroid gland.

The gut and thyroid have a very strong relationship - poor gut health can suppress thyroid function and similarly, thyroid dysfunction can cause an inflamed gut. It goes both ways.

If you've never looked into thyroid health, gather round! Basically, the thyroid is a butterfly-shaped gland that sits in your neck. It produces two types of hormones: Thyroxine, known as T4, which is the inactive thyroid hormone and then there’s Triiodothyronine, A.K.A, T3, which is the active form. We need both T3 and T4 for growth, energy, development and much more.

In order for our thyroid hormones to do their job properly, T4 needs to be converted into its active form T3. Did you know that 20% of this conversion happens within the gut flora? It’s a bigger conversion rate than Australia and US Dollars! This conversion process can be enhanced by an enzyme known as intestinal sulfatase, which is produced in the gut. Therefore, if we have any gut imbalances, this can disturb the conversion and alter the exchange rate.

One major side-effect of gut problems that’s actually linked to thyroid health is constipation. Constipation can decrease our clearance of oestrogen and also, increase thyroid-binding globulin, a protein that binds to T3. This makes T3 chemically inactive and reduces its ability to be released into the bloodstream.

Another gut-wrenching problem is inflammation and stress. Both of these increase our cortisol levels which reduce T3 and therefore, inhibit the conversion that we need for proper thyroid functioning.

So, how do we best support our thyroid?

Eating a diet that’s good for your gut can help support your thyroid hormones. You can read my Gut Health 101 here for more.

One way to reduce bodily inflammation and therefore, improve thyroid health, is to include anti-inflammatory ingredients. Take turmeric, for example. It’s a delicious addition to any meal and it actually works. If you’re looking for tasty ways to include turmeric, you have to try my Gut Healing Turmeric Chicken Broth. Also, don’t forget to get yourself some Golden Gut Blend; it’s seriously life-changing when it comes to thyroid function as it contains both turmeric and ginger which are two star ingredients for fighting off inflammation.

Bone broths are a magical meal that help restore the gut and support thyroid function as they contain plenty of potent ingredients such as zinc, which is an essential mineral for supporting immune function and gut healing. Low zinc can actually inhibit the thyroid-stimulating hormones. Another mineral that we often talk about is iron. Iron is essential for repairing thyroid imbalances, as decreased iron can reduce thyroid function. Love Your Gut capsules are great for upping iron levels.  Bone broth is an easy way to increase your iron levels and help look after that thyroid gland of yours.

One of the other things I recommend when faced with thyroid imbalances is cutting down on leaky gut triggers such as gluten, dairy and sugar. These foods can cause damage to your intestinal lining and cause cell ways to become more permeable to proteins and releases them into the bloodstream. This can cause a whole myriad of issues like abnormal immune responses, thyroid imbalances, intolerances and even autoimmune conditions.

Another key way to improve your thyroid is to reduce stress, so try to stop worrying so much! While a dose of stress now and then is necessary, stress inevitably weakens your body’s ability to fight off foreign invaders, such as bacteria and viruses,  and can limit your innate immunity. This can cause inflammation which as we now know, can reduce that conversion and make it hard for our thyroid hormones to function properly. It’s time to roll out that yoga mat and start the deep belly breathing.

While the gut and thyroid connection is essential for our wellbeing, there are plenty of links within the body where your gut holds major influence. By nurturing your gut, you’re one step closer to strengthening these connections and letting your body heal and work at its prime!

If you're looking for a delicious thyroid-friendly and gut-friendly recipe, you have to check out my Fermented Turmeric & Fennel Cauliflower! It takes cauliflower to new heights in this colourful Indian-spiced ferment.

Fermented Turmeric & Fennel Cauliflower



  • 1 head of cauliflower, cut into florets
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon fennel seeds
  • 2 tablespoons Celtic sea salt
  • 500 ml (17 fl oz/2 cups) filtered water

Place the cauliflower, turmeric and fennel seeds in a bowl. Toss to mix the spices through the cauliflower.

Transfer the mixture to a sterilised 1 litre (35 fl oz/4 cup) mason jar, pressing down to remove any large air gaps, and leaving about 2.5 cm (1 inch) of headroom at the top.

Dissolve the salt in the filtered water, then pour it over the cauliflower, ensuring it is fully submerged, and leaving about 2.5 cm (1 inch) of breathing room at the top of the jar, to allow for expansion.

Cover the jar with plastic wrap, then screw the lid on tightly.

Keep in a warm place for 3–4 days, then open and taste test until you’re satisfied with the result; the vegetables should taste tangy.

Store in the fridge and use within 3–5 days.

Nourishing Breakfast Bowl + Meal Prep and Cooking Ideas

Every blogger needs a breakfast bowl, and this bowl right here is the bowl of all bowls. In fact, I’d say it’s the king of the bowls.

Personally, I go to sleep dreaming of breakfast but if you, like many others, don’t really like breakfast, your world is about to change because my Nourishing Breakfast Bowl defies breakfast norms. It’s absolutely delicious, satisfying and will keep you full all morning long. While breakfast bowls are currently all the rage, eating your veggies goes beyond trends; they never go out of style. Luckily for us, this breakfast bowl celebrates veggies with their vibrant colors and delicious flavors, in all of their glory. It’s definitely a bowl that’s worth waking up for.

This breakfast bowl, from Supercharge Your Life, perfectly exemplifies how a little bit of meal preparation can go a long way. If you haven’t got a copy of Supercharge Your Life yet, it’ll teach you all you need to know about meal preparation, the best ways to enjoy veggies and, serves as a reminder that purposeful and fulfilling eating is possible even if you’re short on time, feeding a big family or are a strapped-for-cash student.

If you’re new to creating supercharged dishes, you need to start with your ingredients. First and foremost, when starting out, don’t try to do so much that you’re feeling overwhelmed. Just begin slowly by including more fresh ingredients and don’t be restrictive. As you become more comfortable with using whole foods, try to include as many colours as possible in your dishes – you’re aiming to eat the rainbow so that you can fill your body with a variety of nutrients, which is why a breakfast bowl is a good way to start. Diversity is the key to good health and good health begins in the gut, read more about gut health on my gut blog here

If preparation is where you feel most challenged, clear off the work surface and get ready for some fun and interesting meal-prep and cooking ideas:

  • Chop up or spiralise raw vegetables such as carrots, celery, zucchini (courgettes) and capsicums (peppers) into strips, batons and sticks, and store in the fridge. Then all you need do is whip up a guacamole or pesto for a delicious snack. I’ve used spiralised cucumbers in this dish so, if you’re looking for a time-saver, spiralise them in advance and enjoy their benefits in this bowl later.
  • While I've used a fried egg for this recipe, if time isn’t on your side, a boiled egg can do the job too. Eggs can be hard-boiled in muffin trays in the oven allowing you to cook a few batches of 12 at a time and store them to add quickly to salads and bowls for extra protein. Simply preheat the oven to 175°C (345°F), place a whole egg (in its shell) in each muffin hole, no water, and bake for 30 minutes. Cool in iced water if you need to peel them immediately. Of course, if you’re vegan or have an aversion to eggs, scrambled tofu or tempeh would work well in this bowl too - whatever works for you is always the best option.
  • One of the best parts about breakfast bowls is the fact that you can sneak in as many vegetables as you can into your first meal of the day. One of my favourite ways to eat vegetables is by sautéing or stir-frying them. Sautéing or stir-frying vegetables involves cooking them in oil in a frying pan, wok or saucepan over high heat and stirring them often. In fact, the word sauté́ comes from the French for ‘jump’. The high heat means vegetables cook quickly, minimising nutrient loss, while the frequent stirring ensures they don’t burn or stick to the pan. This method can be used if you want a slightly crisp texture. It’s more involved than boiling or steaming, but it’s a great option because the vegetables retain much more flavour. Better yet, when combined with a bit of heat-resistant oil (such as coconut oil), spices and/or a marinade, sautéed vegetables can convert even the most staunchly anti-veg family member.
  • When choosing a pan to use, try to pick a large one that can hold all your veggies in a single layer and one that’s relatively shallow, so the vegetables can be cooked evenly, and any steam can escape. To sauté́ vegetables, heat some oil in the pan over medium to high heat. Add the chopped vegetables, preferably starting with them all at the same room temperature. Stir them frequently until they’re nicely browned and cooked through. Season to taste and serve quickly.
  • Liberal use of spices is the mark of a considerate cook. Ensure you add them just before the end of the sautéing process, so they have a little time to warm slightly and release their fragrance and flavour. Fresh herbs can be added after cooking or towards the end. Now here’s another warning: if you’re adding cheeses or sauces to your vegies, add them in closer towards the end so they don’t overcook or burn. The best vegetables to sauté́ are cabbage, carrots, onions, corn, asparagus tips, baby artichokes, capsicums (peppers), mushrooms, sugar snap peas, zucchini (courgettes) and leeks. Here we’ve used green beans, spinach and kale to help you get your green on, but feel free to use whichever greens you have sitting in your fridge.

Speaking of greens, no breakfast bowl can be complete without the mighty avocado. Well, it can, but that’s just a sad breakfast bowl that I want no part of. Avocados provide a hefty source of essential fatty acids and a creaminess like no other; it’s an absolute essential.

While this bowl does use rice, if you’re not feeling it, you could use quinoa, buckwheat or omit it altogether. Whatever floats your boat or drains your grain… or not.  

  • This bowl is relatively quick to make and can include any vegetables that you may have lying around. If you want to start practicing your meal prep, this is the perfect way to begin! Prepare some of the ingredients beforehand and use them in this dish for the most uplifting and nourishing breakfast ever. It’s your new go-to. This versatile breakfast bowl truly has it all and is the perfect meal to have when there’s ‘nothing to eat’. Just please promise me that you won’t be intimidated by the ingredients list – it’s basically just a giant bowl of food which is my favourite type of food. This bowl is a true celebration of vegetables and is a great reminder to keep life interesting and colourful. But use whatever veggies you like, YOU DO YOU!

This nourishing bowl is warm, comforting, satisfying and off the scale when it comes to health. It’s truly #bowlgoals as it includes all bowl essentials - grains, protein, greens, avocado, nori and a satisfyingly creamy sauce. If you’re wanting new recipe inspiration or more healthy tips, be sure to get your copy of Supercharge Your Life here.

Nourishing Breakfast Bowl

This is the king of breakfast bowls, and you’ll feel like royalty sitting down to this collection of vibrant ingredients in the morning. Loaded with greens, wholesome brown rice, gorgeous orange sweet potato, satiating eggs and a super-tasty tahini-based dressing, this is a great recipe for preparing food mindfully and honouring yourself.

Serves 2


  • 1 sweet potato, peeled and sliced thinly lengthways
  • 2 tablespoons coconut oil, melted, plus extra as needed
  • sea salt and freshly ground black pepper, to taste
  • 2 heaped tablespoons blanched almonds
  • 2 garlic cloves, chopped
  • 2 spring onions (scallions), chopped
  • 250 g (9 oz/2 cups) sliced green beans
  • 450 g (1 lb/1 bunch) kale, stems and spines removed, roughly chopped
  • handful baby English spinach leaves
  • 2 eggs
  • 370 g (13 oz/2 cups) hot cooked brown rice
  • 1/2 telegraph (long) cucumber, spiralised into noodles
  • 1 avocado, peeled and sliced
  • 2 sheets nori, torn, or handful dried nori strips
  • toasted sesame seeds, for sprinkling (optional)


To make the dressing, combine all the ingredients in a jar, seal tightly and shake until combined.

Preheat the oven to 220°C (425°F).

Place the sweet potato in a roasting tin, drizzle over half the coconut oil and bake for 10–15 minutes, until cooked. Season with salt and pepper.

Toast the almonds in a dry frying pan over medium heat and set aside.

Heat the remaining coconut oil in a frying pan over medium heat and sauté the garlic and spring onions for 1–2 minutes. Add the beans and kale, and stir-fry for 3–4 minutes, until cooked through. Add the spinach and cook for 1–2 minutes, until wilted. Move the greens to one side of the pan and fry the eggs to your liking, adding a little more oil if needed.

In two wide shallow bowls, arrange the brown rice, spiralised cucumber, cooked greens and avocado, then top with the almonds, sweet potato, nori and a fried egg. Drizzle the dressing over and sprinkle with sesame seeds, if using, and pepper.

5 Healthy Travel Dinners the Kids will Love

Cooking healthy meals that your kids will love can feel like an impossible task during a regular week, let alone when you’re on the road! Needless to say; keeping your kids fueled on a basis of nutritious meals is a lot more difficult when you’re travelling long distances and staying away from the kitchen at home for an extended period of time.

While we’ve already got a blog post that lists some healthy snack ideas for when you’re travelling with kids, this post is going to look at the healthier options you can effortlessly whip-up for lunch or dinner. So, let’s look at some delicious and nutritious meal ideas you can prepare in a flash, that are sure to have the kids coming back for seconds.

Cheesy Baked Beef Meatballs

It’s hard to find a kid who doesn’t love meatballs. Their fun shape makes it easy to get the kids involved in rolling up the mince, and this gives them an added level of investment in the meal – making them more likely to love it!

You might have noticed in the title of this recipe that these cheesy beef meatballs are baked rather than fried. Baking the meatballs traps more of the juicy moisture and flavour, making the meatballs even more delicious.

Of course, it wouldn’t be very healthy just to serve the kids meat and cheese, which is why this dish is best paired with some diced zucchini and a side of broccoli or carrot. This dish is a great healthy take on an iconic kids’ dish and won’t disappoint!

Sweet Potato Crumb Chicken Tenders

Chicken tenders are another food known for its popularity with kids and is a favourite at many school canteens. These sweet potato crumb chicken tenders are a healthier twist on the traditional breadcrumb style and are actually improved in flavour because of it!

They take less than 30 minutes to cook and are best served with a side of sweet chilli sauce and your choice of vegetables. Your kids are going to devour these so quickly, you will wish you had made more.

Baked Tuna & Zucchini Slices

For some reason children seem to really like it when their food is served in the form of neat geometric shapes like balls or squares. The more ‘snacky’ a food appears, the more open a lot of kids are to give it a go - perhaps because it mimics the shape and texture of a lot of deep fried nuggets and pastries.

Tuna is an excellent source of nutrients like omega-3 fatty acids, Vitamin D and, of course, high quality protein. You might already know that tuna is a staple in a lot of fitness diets, meaning it’s great for powering your kids through all of your exciting travel activities.

The zucchini is well-disguised in amongst the tuna and flaky crumb, so you’re unlikely to get any “eeeww” reactions from kids who are fussy with their greens. This is a perfect lunchtime meal that’s great for long hikes or other activities where the kids will require energy.

Curried Beef & Vegetable Sausage Rolls

You don’t need to be reminded that sausage rolls are an easy win with most kids. This recipe makes them healthier by adding much needed vegetables to the mix. Like the last recipe, this one is a great way to sneak some extra greens into your kids’ meals.

With a generous helping of capsicum, carrot and tomato, you’ll be giving the kids a great mix of nutrition. Naturally, this meal is great for gathering around the campfire or even just a hotel room TV.

Green Eggs & Ham Crumpets

If we need to explain the significance of green eggs and ham for kids, there are some important questions about your childhood that need to be addressed. This dish is naturally best paired after a reading of the Doctor Seuss classic, delighting the kids with the novelty of ‘green’ eggs.

The illusion here is to use a mixture of avocado and chives with the eggs, adding a bunch of bright greens to the plate. This dish is one your kids won’t forget and it’s nice to go around saying “I actually made green eggs and ham for the kids!”

There’s no shortage of fantastic recipes for healthy kids’ meals out there, so you have plenty of other options if none of the above dishes does the trick. Remember; just because you’re travelling with your kids, doesn’t mean you can’t make time for healthy cooking!

Supercharged Egg Hoppers with Peanut Sauce


By nature, human beings are creatures of habit. We wake up at the same time, eat the same breakfast every day, worry about the same things, have similar thoughts, go to the same takeaway place for lunch, take the regular commute home, eat meat and three veg for dinner, watch some TV and go to sleep at the same time.


It’s time to shake things up a bit and breakfast or lunch is a great place to start.

Personally, one of the ways I love to change up my daily routine is by travelling. While it’s something I’m fortunate enough to do due to my work, exploring is one of my passions.

Whether it’s a road-trip, train-ride or plane-ride somewhere overseas, travelling allows us to open our eyes to new ways of being, exotic cultures and of course, delicious food. Travelling has given me a deep sense of appreciation for various cultures across the world, and a new outlook on life, and even if traveling involves just taking a new route to and from the office, it’s a great habit to get in to.

One of my all time favourite places that I’ve ever visited is Sri Lanka. Not only is it absolutely beautiful and authentically rich, the food is out of this world. From the curries to the dahl, Sri Lanka does no wrong. There’s one meal in particular that stands out to me: egg hoppers. Before I ever visited, I had never heard of egg hoppers and now I make them regularly at home and the family loves them too.

If you’ve never visited Sri Lanka or heard of the mighty hopper, we’ve got some catching up to do! 

Egg hoppers, also known as appam, are a fermented crepe made of rice flour and coconut milk, and topped with a gooey fried egg. This makes it excellent for the gluten-intolerants among us. Or you know, everyone basically!

The hopper has a crepe consistency and is in the shape of a bowl, giving it the ability to carry as many fillings as you like, making it the real MVP. Plus, who doesn’t love eating food out of bowls?

Seriously, bowl food is the best kind of food. Think about it: you can serve salads in a bowl, smoothies in a bowl and now eggs in a bowl but this time, the bowl is the hopper! Isn’t that exciting?

When exploring the local streets of Sri Lanka, you’ll see egg hoppers as far as the eye can see. They fill street vendors, local eateries and even the fanciest of hotel restaurants. That’s truly one of my favourite things about Sri Lanka – its shared love of cultural cuisine. It’s a delicious dish for everyone to enjoy, locals and tourists alike. And the good news is, even the kids lap them up.

My first time trying an egg hopper was a magical experience. It was from a tiny street vendor and was filled with a red sambol and herbs. I still remember my magical first bite; it was like a crispy crunchy pizza but even better and hooked me in straight away. Definitely love at first bite. I’m officially a turned egg-hopper lover and I know you’ll love them too!

While not everyone can ‘hop’ on the next flight to Sri Lanka to try out an authentic egg hopper, there are other ways to embrace foreign culture and this recipe does just that.

I’m sharing my take on a this traditional dish with a recipe from my latest book, Supercharge Your Life. My book, which you can buy here, serves up information and inspiration to help you consume with purpose and embrace recipes from all over the world through your own kitchen! It’ll shift your thinking in terms of cooking with a purpose and loving every minute of it.

These hoppers are a combination of a comforting and nourishing crepe with a gooey and delicious fried egg that’s dripping with yolky goodness. They’re a simple and impressive dish that works perfectly for the whole family. While you can have the hopper plain, there are a range of fillings to choose from. This includes tomatoes and herbs, fried eggs, curries, vegetables and even yoghurt.

For these delicious Supercharged Egg Hoppers with Peanut Sauce, I’ve created a fried egg and peanut masterpiece that’ll convert even the non-egg lovers among us. Forget what you know about eggs for breakfast: they’re not just for scrambling or frying or binding in a cake. Eggs are extremely versatile and delicious. They’re more than just a pretty face, being high in protein, vitamin D, vitamin A and omega-3 fatty acids.

While Sri Lankan’s use a proper hopper pan, this recipe doesn’t require any fancy equipment, just a regular frying pan because 'aint nobody got time for that' 😉

Think of these cute, crepey edible ‘bowls’ as a beautiful housing that envelops a variety of fillings of your choice. Fried eggs, baked tomatoes, leftover veggies, and covered in peanut sauce, coconut or sambal. My version doesn’t include the typical yeast, so the lattice handiwork when pouring the batter into the pan helps to achieve the desired, if somewhat flatter shape. It’s time to bring the tastes and flavours of Sri Lanka to your own kitchen.

And now for the real question: who’s ready for brunch?

Supercharged Egg Hoppers with Peanut Sauce

Serves 2


  • 1 egg, whisked
  • 160 g (53/4 oz/1 cup) rice flour
  • 375 ml (13 fl oz/11/2 cups) coconut milk
  • pinch of sea salt
  • olive or coconut oil, for frying


  • 4 eggs
  • torn spring onions (scallions), chopped
  • roughly chopped peanuts
  • coriander (cilantro) leaves
  • lime wedges, to serve

Peanut sauce

  • 70 g (21/2 oz/1/4 cup) natural peanut butter
  • 2 tablespoons wheat-free tamari or coconut aminos
  • 1 garlic clove, crushed
  • 1/8 teaspoon grated fresh ginger
  • 80 ml (21/2 fl oz/1/3 cup) warm filtered water


To make the peanut sauce, combine all the ingredients in a small bowl and whisk until thoroughly mixed.

Beat the whisked egg, rice flour, coconut milk and salt together with a fork until smooth. Heat about 1 tablespoon olive oil in a small frying pan with rounded sides.

Using a small spoon or squeeze bottle, drizzle about 60 ml (2 fl oz/1/4 cup) of the batter over the base and sides of the pan in a thin layer, leaving holes in the mix (like the picture).

Cook until bubbles form on the surface and the edges are golden, then remove carefully with a spatula and set aside.

Repeat the process with the remaining batter.

Fry the eggs in a separate frying pan and place one on top of each hopper.

Spoon over some peanut sauce, scatter over the spring onions, chopped peanuts and coriander, and serve with lime wedges.

Beef Stir-Fry with Peaches, Plus Tips to Stock Your Pantry.

It's crunch time.

When it comes to quick cooking, there’s nothing better than a stir-fry. Whether you’ve got unexpected guests to impress on short notice, walk into your house absolutely ravenous after a long day at work or just don’t really feel like cooking, it’s your go-to, foolproof, delicious and time-efficient meal that’s even better than takeaways.

Stir-fries are a perfectly light dish that allow you to mix and match ingredients, embrace your creativity, brush up your cooking skills and most importantly, use your kitchen leftovers. They’re the ideal, hearty and vegetable-packed dish to create on a Sunday with leftover produce, or to have in your cooking arsenal for an easy midweek dinner.

If you haven’t picked up what I’m putting down, they’re the perfect meal for anytime because sometimes, all we really need is something quick and easy for lunch or dinner that provides warmth, comfort and nourishment.

Oh, and before you ask, I far prefer stir-fried vegetables over boiled veggies as they retain more nutrients and quite frankly, taste a heck of a lot better than sad boiled Brussels sprouts and carrots! In other words, if your favourite way to cook carrots is to boil them, then maybe you should unfollow me now, (joking :))

The Beef Stir-Fry with Peaches from my latest book, Supercharge Your Life is a delicious and convenient dish that is always within arms-reach when you have a fully stocked supercharged pantry!

When you’re starting to transform your kitchen into a supercharged paradise that’s equipped for serving up fulfilling and tantalising meals, work on getting a few basics in place. Here are a few tips and ideas...

  1. Stock your pantry with essentials that bring oodles of flavour and texture to your dishes. Not only will this turn them into enticing meals your whole family will enjoy but knowing everything is ready to go will also make it simpler and faster to get cracking, saving you time and energy.
  2. A well-stocked pantry, fridge and freezer are critical tools for planning ahead. Getting your pantry right and always having the basics on hand means fewer trips to the supermarket in the long run, and smaller trips where you’ll just be topping up your perishable items – which is better for your wallet and the environment! Along with your spice rack, slowly and systematically building up your pantry is the best way to ensure you always have staples and dry good on hand. Buying staples in bulk will help you and your wallet too.
  3. To add some instant flavour, maintain stocks of a few basic dressings, oils and vinegars. Start with mustard, wheat-free tamari or coconut aminos, apple cider vinegar and extra virgin olive oil. I use coconut oil in moderation. Wheat-free tamari is a thicker, less salty, fermented soy sauce that can be used in Asian and non-Asian cooking to add a full, savoury umami flavour to your dishes.
  4. 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. When you start by sautéing onion or garlic at the beginning of cooking, you’ll find they unleash a powerful flavour that helps release the aromas of the other ingredients in your dish, (or use garlic/onion infused oils if you're in a hurry. This is a really important first step, as the strong flavour combinations will only increase the longer you wait to eat it. This is ideal for dishes you plan to reheat the following day and I mean, who doesn’t love leftovers? Whenever I can, I cook large batches of food, so my family and I can have lunch prepared for the following days. Onions stay fresh for well over a month in your pantry, and garlic can last for more than three months, so you’ll have your flavour friends right by your side for a good length of time. 
  5. If you have a bit of a sweet tooth, keep alternatives to refined sugar and artificial sweeteners on hand. I personally use raw honey, stevia, coconut sugar or coconut milkrice syrup, and various fruits like banana, mango or berries to satisfy your sweet tooth and balance out savoury flavours.
  6. When it comes to the freezer, frozen fruit, stocks, sauces, snap frozen peas and veg plus additional meat are key to have on hand. I usually have mince meat in my freezer in case of emergency and can do a quick savoury mince for the kids.

In the case of this stir-fry, we call upon a beef or sirloin to provide the protein which can help with muscle protein synthesis and strengthening the immune system. Beef also contains iron, zinc and selenium to improve metabolism and help break down fats in the body.

To counteract the meatiness, I love adding fruits to my stir-fries which is why I’ve included peaches here. Before you look at me and think ‘why are you ruining a perfectly good peach by adding it to a beef stir-fry?’, you’ve got to just trust me on this one. Peaches add a natural sweetness that’ll send your tastebuds to paradise. I always forget how much I love peaches until I have a peach and then I can’t stop eating them! Plus, once they’re baked, their deliciously juicy texture embodies everything nice in the world. So, let’s start adding fruit into our savoury meals and keep everyone on their toes - that’s my idea of exciting. Peaches (or nectarines, if you swing that way), are best in this recipe when they’re firm and cut into wedges.

No supercharged stir-fry is complete without vegetables. I love bok choy, also known as pak choy, into a stir-fry to ramp up the nourishment. This Chinese cabbage provides fibre and antioxidants to look after our digestion, skin health and even our livers!

Now that we’ve got some of the largest components of this dish in order, it’s crunch time. When I was initially creating this dish, I realised I had the flavours in order and all of the textures I needed but there was just one thing missing. I opened my fridge and had a look at my cauliflower and I could see it looking back at me, knowing its fate: it was so ready to be riced. Cauliflower rice is a great addition to any stir-fry because it’s light and neutral-tasting but adds the texture of a crunchy rice that complements a stir-fry so perfectly.

This dish is satisfyingly balanced when it comes to savoury and sweet flavours, as well as crunchy and juicy textures. My favourite part? This dish is popping with colour which makes my food-styling heart sing with joy. It’s the little things, isn’t it?

Next time you walk into your house at a time that’s far too late to start organising a five-star gourmet feast, think of me and of course, our beloved stir-fry. I hope you give this dish from Supercharge Your Life a whirl and love it as much as I do!

If you haven’t had a chance to look at it yet, Supercharge Your Life makes for the perfect gift. It provides tips on living a purposeful life and will help any reader fall in love with food all over again. Just like this stir-fry, all of the recipes are hearty, wholesome and energising. You can grab a copy here.

Beef Stir-Fry with Peaches


  • 1 tablespoon sesame oil or coconut oil
  • 300 g (101/2 oz) beef rump or sirloin, cut into strips
  • 3 garlic cloves, crushed
  • 1 × 5 cm (2 inch) piece fresh ginger, grated
  • 4 peaches or nectarines, halved, stone removed and cut into wedges
  • 800 g (1 lb 12 oz/2 small bunches) bok choy (pak choy)
  • 1 tablespoon coconut aminos or wheat-free tamari
  • 2 tablespoons rice malt syrup
  • Cauliflower Rice, to serve


Heat the sesame oil in a wok over medium– high heat and stir-fry the beef strips until browned, working in batches if necessary. Add the garlic and ginger, and stir-fry for 1 minute. Add the peaches and cook for 3 minutes, or until caramelised.

Transfer to a bowl and set aside.

Return the wok to the heat, add the bok choy and aminos, and stir until the bok choy has wilted. Add the rice malt syrup and return the beef and peaches to the wok, stirring gently to warm through.

Serve with the cauliflower rice.

ACURE Under Eye Hydrogels and Foil-Time Masks

If you’ve ever read my blog or scrolled through my Instagram, you’ll know I’m 100% real and 100% against fakes, phonies and pretentiousness. This is the exact reason I have fallen hard for ACURE. This natural skincare brand makes cruelty-free natural beauty a walk in the wrinkle-free park.

ACURE creates convenient and easy-to-use products that are free from parabens (tick), sulphates (tick), phthalates (another tick), mineral oil (tick) petrolatum (tick) and silicone (Ding! Ding! Ding! We have a winner!).

They’re a brand I know I can trust and that’s why I was so excited when I heard about their Under-Eye Hydrogel Masks and Foil-Time Sheet Masks. These vegan-friendly single-use masks are suitable for all skin types and are part of my travel essentials.

The Foil-Time Firming Gold Foil Mask contains vitamin C and turmeric. These activated ingredients help open up the pores to deliver a serious dose of serum. The mask is sure to give you a pregnancy glow (without the pain of childbirth, obviously!) and make it look a whole lot firmer. I used it and dabbed the excess onto my skin after I had finished and it left me hydrated all day.  I got so many positive comments on my skin as well!

The Foil-Time Fortifying Silver Foil Mask is a single-use face mask made for all skin types. It contains niacinamide and glacial glycoproteins, to keep your skin rejuvenated and oh-so refreshed. The Silver Foil Mask traps heat to open your pores and deliver the goodness right to your skin.

ACURE’s Seriously Soothing Under Eye Hydrogel will, as the name suggests, seriously soothe dark circles under the eyes. It contains blue tansy and arnica, making it suitable to soothe normal and sensitive skin. 

The Radically Rejuvenating Under Eye Hydrogels contain cucumber and silk tree, making it an intensely soothing under-eye elixir to rejuvenate the skin. This one’s great to combat aging, cool down your skin and keep your face hydrated. Be sure to keep this one in the fridge before use to offer a cooling boost – trust me, you won’t regret it.

ACURE’s Brightening Under Eye Supergreens Hydrogels contain caffeine and kale, to help smooth out and de-puff tired under-eye areas. It’s one that’s great for all skin types.

The Detox-Depuff Charcoal Lemonade Under Eye Hydrogels is your go-to for detoxifying and de-puffing the appearance of dark under-eyes circles through the power of activated charcoal and lemon extract. This one contains charcoal, lemon and cucumber, making it great for combination to oily skin.

ACURE’s whole new range is available globally and is sure to brighten, soothe and help detox your skin! With purely natural ingredients, cruelty-free skincare never felt so good. You can learn more about ACURE products here.

The Ginger People, Ginger Shot with Turmeric

It’s 7am on a Monday.

You’ve woken up with a tickle at the back of your throat. You’re feeling low on energy and that cold you’ve been trying to avoid is ever-lurking. You have a huge presentation on at work and all you want to do is stay home, curl up in bed and soothe your poor little throat.

But, alas, there’s no time.

So, what to do?

If you’ve been here before, like many of us, I’m sure you’ve tried it all – the fiery throat lozenges, zesty warm lemon water with honey or even gargling with dreaded salt water.

But there are times when nothing can seem to do the fix.

For a convenient way to meet your daily health needs, why not give The Ginger People’s Ginger Shot with Wild Turmeric a shot?.

That’s right; it’s about to get all sorts of zingy up in here. And by that I mean the good kind of zingy. The shots are caffeine free, yet naturally energising due to ginger’s circulatory boosting properties.

The Ginger People’s new vegan Ginger Shot with Turmeric is your golden ticket to more energy and get up and go so you can ace that presentation and soothe your throat simultaneously!

If you’ve never heard of The Ginger People, let me give you the low-down. Basically, they create some of the tastiest and purest ginger products by finding the world’s best ginger growing regions. Their ginger hails from the island of Vivi Levu in Fiji, one of the most pristine ecosystems in the world.

Why ginger you may ask?

Well, the main active compound in ginger, known as gingerol, is responsible for its medicinal properties. It has powerful anti-inflammatory and antioxidant effects, helping lower your risk of developing an infection. In fact, reports say that ginger can help inhibit the growth of many types of bacteria – (see you never, respiratory infections!), as well as being an anti-inflammatory and anti-oxidative.

The reason for the extra spring in its zingy step is because of the rhizome on the ginger root, making it great for your cold, tickly throat or flu. Plus, it’s a great remedy for nausea, making it the perfect companion for pregnant women with morning sickness and travellers everywhere.

The new ginger shot harnesses the benefits of organic ginger and turmeric in a little shot you can take anywhere. It has 30% organic ginger juice, wild turmeric, black pepper for activating the goodness and creamy coconut milk. This gives the product it’s earthy and peppery taste, along with the aromatic wild turmeric, that provides a spicy-herbaceous flavour.

These daily health shots also come in a single-serve glass bottle for all your recycling needs.

To find out more about The Ginger People’s Ginger Shot with Wild Turmeric head to their website here. 

Healthy Recipe Swaps for the ‘Whole’ Family

Do you know your local Uber Eats driver on a first name basis or have them on speed dial? Or the exact place the instant mac and cheese sits in your grocery store aisle?

We live in an extremely fast paced world that has made us forget that good things take time and effort. Right now we can send messages instantly, receive food deliveries in a jiffy and expect 'health' results to come quicker than you can say DIET. In this "fast generation", we want food and we want it right now. This means that we often lean towards foods that are quick and convenient to fulfil our need for instant gratification.

When it comes to delicious food and enjoyment of food, the time has come to slooooowww it right down. While we're aware that eating healthy can take a bit of time, many of us often overestimate the time we need to cook it and, underestimate just how good it can make us feel; not to mention the surge in our energy levels.

If you'd like to take a step towards a supercharged lifestyle, one of the things I recommend is preparing a few healthy foods once or twice a week to begin with. I understand sometimes it’s late and all you’re dreaming about on your ride home from work is THAT favourite takeaway Pad Thai, but these kinds of foods shouldn’t be your everyday go-to’s if you're in the business of Supercharging Your Life

I'd love to share with you a selection of ten classic convenience foods and their healthified counterparts. I promise that they won't take as much as time or effort as you may think and the taste levels are beyond the convenient options.

They're not only better for your health than packaged foods, they’re also better for the planet. Ok enough waffling lets start with waffles...

Swap This:

  1. Nanna’s Waffles

  • Water, Wheat Flour (Contains Thiamine, Folic Acid), Sugar, Raising Agents (500, 541, 341), Vegetable Oils, Milk Solids, Soy Flour, Iodised Salt, Egg Powder, Emulsifier (Soy Lecithin, 471), Natural Flavour, Colour (101).

Any product that’s full of numbers is definitely one you can do without. This processed food has little nutritional value; just additives and artificial ingredients to enhance flavour and taste. While there are some 'vegetable' oils, don’t be fooled by the word vegetables– these aren’t the kind of vegetables that are good for your health!

For this:

Waffles with Fresh Strawberries and Coconut Yoghurt

These waffles are easy to make, great for a Saturday morning and they taste even better because of their whole-food ingredients. The waffles from my latest book Supercharge your life are necessary, because everyone deserves a delicious waffle with all the toppings. The waffle-making is a super simple process. Simply make the batter, set it aside, heat the waffle-iron up and watch all of your waffley dreams come true. These light, delicately crisp and totally drool-worthy waffles are naturally sweetened with honey. And, they taste delicious, with no numbers needed.

Swap This:

  1. Tinned pineapple in Syrup

  • Pineapple (58%), Water, Sugar.

Pineapple is sweet enough – we don’t need added sugars!. Why get the tinned form when you can get the real thing? The syrup, made purely of sugar, is an unnecessary addition that can easily be cut out for a healthier waistline and better gut health.

For this:

Pain-fried pineapple with mint and coconut yoghurt

These pan-fried pineapples are naturally caramelised, making them sweet with no syrup necessary. Yes, you can enjoy this treat fully and wholly. Plus, cooking it, as opposed to eating the tinned variety, helps break down the cell walls of the fruit which makes it easier to digest. I love pineapple because it’s tasty, versatile and contains an anti-inflammatory digestive enzyme that can help rebuild gut health.

Swap This:

  1.  Snickers


  • Sugar, Peanuts, Glucose Syrup (Sources Include Wheat), Milk Solids, Cocoa Butter, Cocoa Mass, Vegetable Fat, Salt, Emulsifier (Soy Lecithin), Egg White, Flavour.

We all know you’re not you when you’re hungry, but you’re also not you when you’re lethargic and bloated after eating one too many of these; just nix the snicks!. While they make for a delicious treat, for those among us who want to slow down on soy, wheat or sugar, this is certainly a chocolate treat you wouldn’t go near.

For This:

Layered Salted Caramel Peanut Fudge

This is one of my favourite freezer desserts, and I like to keep it ready to grab at a moment’s notice. A decadent delight, it hones in on the irresistible flavour combo of caramel and sea salt. This beauty is gluten-free, dairy-free, refined-sugar free and is full of healthy fats to improve cholesterol levels, lower risks of heart disease and can be extremely beneficial on improving your mood… I mean, who isn’t smiling when they’re gobbling down a gooey and chocolatey caramel slice? Plus its a one bowl masterpiece and so quick and easy to make.

Swap This:

  1. Campbell’s Beef Noodle Soup

  • Beef Stock, Water, Enriched Egg Noodles (Wheat Flour, Eggs, Niacin, Ferrous Sulfate, Thiamine Mononitrate, Riboflavin, Folic Acid), Seasoned Beef (Contains Up To 10% Of A Solution Of Water, Salt, Sodium Phosphate), Tomato Puree (Water, Tomato Paste), Contains Less Than 2% Of: Salt, Vegetable Oil, Yeast Extract, Potato Starch, Monosodium Glutamate, Flavoring, Beef Flavor (Contains Beef Stock, Yeast Extract), Caramel Color, Hydrolyzed Soy Protein, Hydrolyzed Wheat Gluten, Dextrose, Onion Extract, Celery Extract, Garlic Extract.

Does this one really require an explanation? I mean really?! The consumption of additives, particularly Monosodium Glutamate here (MSG), can cause a wide array of health issues especially for people with a sensitive gut. Reactions from these additives vary but can have an overall impact on the immune system and increase toxic load on the bodies.

For This:

 Chicken, Edamame and Zucchini Noodle

Swap the numbers for real ingredients and don't skip out on the noodles! Creating a homemade soup, rather than drinking one from a can, can increase your intake of veggies, water and fibre. This can help relieve sluggishness that often accompanies the colder weather. If you’re attempting to satisfy your cravings for your favourite warming soup by picking up a can of soup, this soup is definitely a better alternative, with no additives and double the taste and nutrients. 

Swap This:

  1. Melting Moments

  • Butter (Cream (Milk)), Wheat Flour, Filling (33%)(Icing Sugar(contains Wheat Starch),Water, Shortening (Hydrogenated Vegetable Oil(Palm),Vegetable Emulsifiers (435, 471), Antioxidant (307b from Soy), Natural Butter Flavouring)),Wheat Starch, Sugar, Maize Starch, Natural Vanilla Flavouring, Dusting Sugar (contains Vegetable Emulsifier (322), Salt.

I'll be honest: traditional Melting Moments are one of my favourite cookies, but they're full of unfamiliar ingredients that are bodies aren't able to fully recognise. These two biscuits sandwiched together with cream are full of cream, sugar, shortenings, spelling mistakes and more. 

For This:

Meghan and Harry’s Melting Moments

These are better than the original, and I won't take no for an answer. Whether you like them super soft and delicate or crumbly and crispy, they’re definitely a crowd-favourite. I’ve recreated these cookies with a delicious lemon filling, because while they’re delectable on their own, there’s something extra special about the lemon filling. I know you’ll just love this royal partnership.

Swap This:

  1. Cherry ripe

  • Sugar, Coconut (Contains Sulphites), Glace Cherries (Cherries, Wheat Glucose Syrup, Colour (163), Sulphites, Acidity Regulator (330)), Wheat Glucose Syrup, Cocoa Mass, Sweetened Condensed Milk, Vegetable Fat, Cocoa Butter, Milk Solids, Cocoa Powder, Gelatine, Invert Sugar, Emulsifiers (Soy Lecithin, 476), Colours (120, 160(C)), Flavours, Mineral Salt (500).

I’m just going to say this once: no one likes Cherry Ripe. Forever the bottom of the Favourites box, we could all do without these. For those who (somehow) love these chocolates, I’d recommend a rethink. While they contain cherries, they’re covered in sulphites, acidity regulators, wheat glucose syrup and artificial colours... not exactly a welcome addition to your 'two fruits a day'.

For This: 

Cherry Ripe Easter Eggs

If you never really liked cherry ripe (same), but you’re a fan of cherries, coconut and chocolate, these are your new surprising treat. They’re wholesome, more delicious and have zero numbers. Satisfaction guaranteed.

Swap This:

  1. Heinz Big'N Chunky Canned Soup Chilli Beef

  • Tomatoes (42%), Red Kidney Beans (26%), Beef (9%), Green Capsicum, Onion, White Rice, Jalapeno Peppers, Sugar, Maize Thickener (1422), Tomato Juice, Beef Stock (Contains Wheat), Salt, Potato Starch, Spice, (Including Chili), Natural Colour (Paprika Extract), Natural Garlic Flavour (Contains Soy), Food Acid (Citric Acid), Mineral Salt (Calcium Chloride).

Whilst the exotic flavours of Mexico are delicious, typical Mexican food is filled with creams, refined carbohydrates and chemically-filled packet mixes and sauces. This can harm the gut, leaving us tired, lethargic, bloated and running to the bathroom. This chilli beef contains high amounts of table salt, which can contribute to high blood pressure and heart disease. The maize thickener, derived from GMO corn, as well as food acid, can cause all types of issues that could definitely turn anyone off eating it! Full on flavour = full on flavour enhancers!

For This:

Mexican Taco Beef Stew with Guacamole

Sure, it’s a bit more effort, but let’s taco about how superior this stew is in taste and ingredients. This home-made stew is sure to leave you satisfied and supercharge your gut in the process. The stewing process enables the cell wall of foods to be broken down, releasing maximum nutrition in an easy-to-digest and delicious form. This authentic stew, loaded with delicious flavours and plenty of vitamins and minerals, is seriously life-changing.

Swap This:

  1. Gummy bears

  • Corn syrup, sugar from beets, water, gelatin, sorbitol from fruits and vegetables, citric & malic acid, FD&C yellow 5 & 6, blue 1, red 40, natural and artificial flavors, vegetable oil and carnauba wax. 

Gummy bears are an easy go-to snack for kids, but the traditional kind are not the things we should be filling lunch boxes with. These gummies are sweetened with corn syrup which is one of the worst sweeteners, typically made with GMO corn.

For This:

Apple Cider Gummy Bears

Everyone’s favourite treat has just become supercharged. I’ll be the first to admit it, while apple cider vinegar sounds great for our health, it isn't usually the most palatable of ingredients to kids (and pretty much everyone else out there too... if your friend says they LOVE apple cider vinegar, they're probably lying).This is why I’ve combined it with a gut-healing guru, gelatine, and some natural apple juice to make these gummies yummy and good for the tummy! If you're ready to have some seriously devoted healthy gummy fans, you have to give these a whirl.

So please try these swap outs and let me know if we're going to give these multinationals a run for their money with real food and real ingredients 😉

Lee xo

The Supercharge Your Life Cooking Video Series Launches on FMTV

If you're into cooking shows, I have just the 'foodventure' for you.  My brand new Supercharge Your Life cooking series has just landed on FMTV. I have written about Food Matters TV before here, it’s basically the Netflix of the health world. Don't fight me on this.  

Whether you're looking for some quick inspiration, a feature-length documentary or anything in between, FMTV has got your back and your heart and gut!. FMTV is a wonderful online streaming channel that brings together an amazing group of dedicated yogis, meditators, moviemakers, speakers and chefs (including yours truly!) into one location to provide the best experience possible at just the touch of your fingertips. I mean who needs Netflix and Chill when you can FMTV and transform? Amirite?

I'm so excited to launch my first cooking show with them! It's called Recipes to Supercharge Your Life and is a series of delicious and beautiful recipes that I know you will love, enjoy and rotate regularly. 

All of the recipes in the series are underpinned by my supercharged principles of anti-inflammatory, balanced meals that draw from the traditional wisdom of Ayurveda.

Don't worry there are no fan-dangled ingredients in these recipes; just honest, real, accessible food as close to nature as possible. I'll walk you through each recipe, holding your hand, every step of the way.

In the world of wellness, I’ve seen the waves of fad diets, exotic superfoods and kale smoothies rage and settle. I’ve also observed the underbelly of the wellness movement; where the extreme focus on clean eating can create more anxiety than it’s really worth. The aim for my recipes is that they will be a breath of fresh air for our relationship with food; widening our focus from the meaning of food simply being a potential catalyst for health or harm, towards a much broader and truly holistic perspective.

Food ties through every part of our lives, and when we perceive a broader appreciation of food and its power, we can lighten up a little, connecting food with purpose and joy once again!

In the series you will learn how to create these supercharged recipes:

  • Chocolate and Raspberry Smoothie Bowl
  • Golden Gut Lassi 
  • Layered Salted Caramel Peanut Fudge
  • Oven Baked Broccoli and Cauliflower Steaks
  • Roasted Fig, Walnut and Goat’s Cheese Salad
  • Infused Water Jars

You can find out more about the series in the video below and enjoy the full series over here at FMTV.

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