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Healthy Rhubarb Crumble

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Crumbles would have to be one of the most simple and comforting desserts on my list for entertaining friends. I love that they can be so versatile; utilising virtually whatever seasonal fruit you have on hand and they’re also very difficult to mess up!  This recipe is from my eBook The Renewable Table.

A crumble, traditionally known as a brown betty, is a dish of British origin that can be made in a sweet or savoury version, depending on ingredients used. A sweet variety is much more common and usually contains some form of stewed fruit topped with a crumbly mixture of fat (usually butter), flour, and sugar.

The most common of the crumbles is the illustrious apple crumble, but they extend to the common use of berries, peaches, plums and delicious rhubarb.

Crumbles boomed in popularity in Britain during World War Two when the nation was in rationing mode and a crumble topping offered a more economical alternative to pies due to shortages of pastry ingredients.

I somehow find a soul connection to the generations of housewives throughout this time in history, who had to learn to be resourceful and frugal, yet still had the desire to put delicious and nourishing meals on the table for friends and family.

A crumble is an extremely versatile and budget friendly option, as toppings can be made from an array of pantry wholegrains and fats like butter, ghee or coconut oil, and glutinous grains can easily be switched up to include a mixture of nuts, seeds, gluten free grain flours and coconut. I sometimes add gluten free oats as a crunchy topping too. Sweeteners are also up for negotiation; utilising wholefood and low fructose sweeteners of your choice.

This crumble uses gorgeous rhubarb, which is packed with vitamins, minerals and other nutrients that are wonderful for supporting a thriving and energetic life. In traditional Chinese medicine, rhubarb is hailed for soothing stomach ailments and relieving constipation, and is also used as a poultice to reduce fevers and swelling.

Rhubarb is also high in vitamin K which makes it a lovely ingredient for improving bone health, and limiting neuronal damage to the brain in the case of Alzheimer’s.

Rhubarb is also an immune system supporting ingredient due to its high levels of vitamin C along with vitamin A for infection fighting and antioxidant protection that will extend to glowing skin, healthy mucous membranes and improved vision.

Enjoy this scrumptious crumble as a delightful and cosy dessert that will bring that joyous element of sweetness into your life without overloading your system with inflammatory wheat and sugar. (more…)

Fighting the family worm disaster with Diatomaceous Earth

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Worms. I’m sorry, this isn’t the most enjoyable subject material, but if you’re a mum or dad with  school aged children, you may already be familiar with this unsavoury situation. If you haven’t experienced it in your family yet, it’s time to get informed so that when the problem rears its ugly head you know exactly how to tackle it. I also have some great news on a natural way you can rid your body of these pesky critters before resorting to drugs.

Pinworms, also known as threadworms are the a parasitic worm and the most common worm infection in Australia, the UK and the USA.  Kids are more likely to pick up an infection than an adult, probably because of children’s tendency to put their fingers in their mouths, and you may notice worms emerging in your family when your littlies begin day care and school. An annoying truth of the childhood worms experience is that once a child is infected, other members of their household are also likely to get pinworms unless strict hygiene practices are observed.

Threadworms are spread by children scratching their bottom and carrying the worm eggs back to their mouth with their hands. They can also be spread indirectly through food and dust. The eggs can survive up to two weeks outside the body, and once these eggs are swallowed, they hatch in the small intestine and travel down.

Despite the ugly reputation, a pinworm infection is relatively harmless and can be easily treated.

On the other hand, if you're struggling with any type of pests in your home or commercial area, it's time you get in touch with http://www.thebustersgroup.co.uk/.

What to look out for

Signs of a pinworm in children include

  • Tiredness, or generally feeling “out of sorts”
  • Disturbed sleep
  • Lowered appetite
  • Itchy bottom, especially at night
  • Small white worms appearing around the anus
  • White worms in stools

Home care practices

When you notice an infection of worms, you can help reduce the spread to family members through

  • Discouraging scratching the bottom
  • Keeping everyone’s fingernails trimmed and clean. A nail scrubber is a good option.
  • Washing hands with warm soapy water after the toilet
  • Laundering bedding in hot water
  • Vacuuming the house often to remove eggs

Ridding the body of worms naturally

Diatomaceous Earth is a brilliant first step alternative to over the counter drugs and is something that I personally consume regularly to rid my body of parasites, especially during travel overseas or if I suspect an infection. It’s been very effective in gently cleansing my digestive system. And a clean digestive system is the starting point for overall body and mind health. 

Diatomaceous earth is one of the best natural, food based anti-parasitic medications. It works by attracting bacteria, fungi, viruses, pesticides, drug residues etc to absorb them. The hollow cylinder structure allows pathogenic bacteria to become trapped and passed through the body. Larger parasites found in the stomach are actually cut up and killed by the Diatomaceous Earth particles!

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My naturopathic grade, Diatomaceous Earth, also known as organic fossil shell flour or as I like to call it Dinosaur powder, also contains 15 minerals that are beneficial to your overall health and wellbeing. With its detoxifying properties, you will be able to absorb these minerals much more effectively!  Being high in silica it has the added benefits of better hair, skin and nails too.

One teaspoon of diatomaceous earth taken by an adult, once a day for seven days, can be extremely effective for killing parasites. 

You can simply add your appropriate dose to water or juice daily, preferably before meals. You can even add it to smoothies or sprinkle it on top of your children’s cereal as it’s completely free of additives, fillers, sugars, artificial sweeteners or preservatives! These healthy food alternatives are an excellent way to teach your children how to lead a healthy lifestyle. Many trusted naturopaths like this Toronto naturopath would highly recommend it to all people who want to feel the benefits of a proper diet and the effect it can have on their wellbeing. 

Love Your Gut, Diatomaceous Earth is a safe food grade product and of the highest D Earth grade. When using it, be sure to drink plenty of fluids and always consult your health care practitioner when treating children.

Find out more about my Love Your Gut Powder here.

Panasonic French Door Fridge

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I love it when I get to learn new things, particularly when it involves two of my favourite pastimes: food and eating!

Last week I was fortunate enough to be part of an incredible sushi making master class at Toko Restaurant in Sydney. We spent the morning learning from top chefs how to carve and create sashimi and I also had a hand at rolling out some sushi too… then eating it of course.

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This class was one of the added bonuses at the launch of Panasonic’s new range of eco-friendly fridges. The hero product on the day was the new French Door fridge, showcasing an impressive range of functional, intelligent and elegant technologies.

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Within the French Door fridge is a centralised vegetable case which offers an airtight design, keeping humidity levels high, halting the natural drying out process of foods over time. They’ve also introduced Vitaminsafe technology which operates within the vegetable crisper. This activates the natural defenses of fruits and vegetables to help keep them fresher for a longer period of time, saving you money and frequent trips to the supermarket.

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Panasonic also showed off a new premium range of bottom-mount fridges which comes with Prime Fresh technology in a special dedicated compartment. This new feature helps to maintain the flavor, texture and nutrients of produce that lives in the fridge by lightly freezing fresh meat and seafood to around minus three degrees Celsius. As food is only slightly frozen, it extends the life of your perishables while still maintaining nutrients, flavour and texture. A handy time saver that removes the need for long defrosting time.

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All of Panasonic’s fridges keep bacteria and nasties at bay. This is particularly useful if you tend to put things in the fridge and leave them for ages, and then are surprised to discover a soggy Christmas pudding from 2012, or last month’s Thai takeaway. Within the fridge is an Ag Clean silver coated filter which cleans the circulating air to kill 99% of mould and bacteria inside the refrigerator. That’s good news for you, but not such good news for your long-standing fridge dwellers.

Another great environmental aspect of the new range of fridges is that the cooling systems evenly distribute chilled air from the rear panel throughout the refrigerator for gentle cooling, maintaining a constant temperature.

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Energy consumption is reduced due to the four Econavi intelligent sensors that actively monitor usage patterns, lighting and temperature. Once these have been established by this very clever technology, your fridge energy output can be adapted to your unique usage patterns, enabling you to have the most efficient operation of your fridge and also save money on energy bills. And we all want a bit more of that!

The sleek, modern and functional designs with touch controls and recessed curved handles are seamless and good looking enough to complement any kitchen. If you’re in the market for a new fridge, I’d recommend this gorgeous range.  Find out more here.

My Thrifty Bohemian Wedding

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A bowling club by the sea was the eclectic backdrop to my recent June wedding where we celebrated making us official.

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In keeping with our autumnal theme, as sheets of rain hammered in sideways off the ocean onto the RSL’s flat roof and rivulets rushed down the sandstone walls, inside, our cheery crowd of friends and family gathered warmly around us to help celebrate our happy event.

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The grand thunderstorm provided a dramatic soundtrack to our fun-filled and festive afternoon. From the onset, we wanted to create a bohemian wedding with a community feel and the venue we picked felt as though it just oozed that old school village hall charm.  We decorated and lit up the wooden stage to make it a focal point of the hall and ceremony. 

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Growing up in Canterbury in the UK meant that our village hall was central to the town, so when it came to planning our wedding, we wanted to create a day that was homespun and one that reimagined the tradition of a community coming together to celebrate the unity of a new family. 

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We didn't set out to transform the place but wanted to accentuate and capture it's simplicity, so rather than add too much, we embraced it's blank canvas appeal and emphasized the old piano and stool and the dart board chalk board (that the kids personalized on their own initiative). 

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It was important to us that we took the non-traditional route and avoided all the wedding clichés. Although we wanted to make a statement, it wasn’t the kind of statement about how awesome we are or how lavish and stupendous, but a statement of love, family, community and friendship. Oh and our great love of the classic Aussie bowling club. I mean how could you not?

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We also didn't want spend months stage managing or filling up a A4 ring-binder file with wedding inspirations, only to get caught up in the minutiae. We weren’t keen on spending a fortune on unnecessary formalities so we chose to stay true to ourselves and keep the day as simple as possible without grandeur or fuss.  We planned the wedding in four weeks.

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The fun part of planning the wedding was seeing whether we could create something memorable on our shoe-string budget of $5k. So we immediately discarded any thoughts of extraneous expenses and started to get pretty creative with our limited funds.

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Through the process, what we discovered was so enjoyable about planning a boho wedding was that it frees you up to be unconventional and not worry about the lack of seat covers and pretty bows on the backs of chairs, which didn't really matter to us, and we realised what was more important was the acknowledgement of the bond we have as a family.

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A boho wedding enables you to explore and celebrate your individuality. Plus we both didn’t feel that adding money and too many ideas would add any more to the laid back and easy day we had planned.

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So in the planning stages we really only had a couple of pre-requisites, one of them was to ensure we were supporting sustainability and local producers and secondly when we chose things they had to fall under the notion or idea of "this is us". 

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Our life and belongings are pretty minimal and we needed those values to be reflected on the day, with everything second hand or homemade or able to be recycled in order for it to have the least amount of impact on the planet.

The environmental ethos of the wedding became important particularly with the DIY decor, flowers and stationary. Invitations were designed by us and sent via email to save paper clutter and a tree or two.  We used recycled coasters which had been hand printed using a letterpress by Coco Press Design.

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We didn't want anything flown in from across the other side of the world so we sourced everything we could locally. In lieu of presents, because we live uncluttered and didn't want or need any new stuff, we asked people to either make a cake or bring a herb or potted plant for the garden that would remind us of them and also give back to Mother nature.

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When it came to decorating the venue, we raided my florist friend Georgie’s green house where I discovered she had been collecting beautiful flora which had been drying over time in her back garden in Bondi.  On the tables we used seed and pods that were collected on local ramblings and street-shopped dried maple leaves to complete the Autumnal feel.  

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The club was decorated with old rope from Fowler’s Gap research station, about one and a half hours north of Broken Hill, that was going to be thrown away.

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The Banksia, Gymea Lily and Coral Fern were all part of Georgie’s dried flower collection. Because she's doing a master in art in sculpture, particular flowers with texture inspire her and often get reused in her work and practice.

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We supplemented the recycled flowers with local seasonal fresh flowers from the market and calendula, jonquil, stock and spray chrysanthemum were placed into recycled juice jars on the tables and along the windowsills to create window-scapes.

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On the Friday night many people including the kids mucked in to help set up the hall and add their own touches to it, I loved the eclectic mix of styles that made the room feel simple and natural.

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We established a beautiful display table with fresh in season produce provided to us by Harris Farm and filled buckets of kale, celery and pumpkin and seasonal fruits and vegetables which were donated to charity after the event.

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Being a foodie at heart, ingredients became the basis of the beautifully scented flower crown I wore. It was reusable too and the produce was cooked up the next day and turned up on the family dinner table!  The remainder that wasn’t being used ended up in the composter to be put back onto our garden.  

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My stunning edible bouquet was also founded on food and stuffed with kale, echinacea, rosemary, parsley, pineapple, wheat and mint and garnished with sprigs of baby’s breath and chrysanthemum.

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Instead of confetti, the flower girls carried bread-baskets filled with rose petals that came from a local grower.

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My friend Emmily from Depths of Beauty, is a natural makeup artist and eco beauty advocate and she did my hair and makeup. I love her business as she shares information and educates people through her master classes about the importance of non-toxic beauty and helps to inspire healthy and positive change for people and the planet.

For my wedding look she used only natural, organic and ethically made beauty products and on the day I felt naturally beautiful and radiant. She focused on creating dewy skin, highlighting the eyes and adding subtle colour on the cheeks, finishing with a natural nude pink lippy for a flush of colour.

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On my skin I used my favourite Natural Instinct rose hip oil with rosemary and their silky body lotion which is deliciously hydrating and smells amazing too. 

During the night we enjoyed a spectacular feast of slow cooked lamb shoulder with cinnamon and spices and local greens and of course it wouldn’t be a supercharged party without my famous turmeric cauliflower dish. Our friends helped us out by donning aprons and piling up plates with the delicious food from Shuk Bondi.

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At one stage I enlisted my German friend Cindy and put her in charge of making the chai tea as she's a natural born organiser. Its usually tea for two but in this case it was tea for 92!  We had a collection of old teapots from home that were filled to the brim and whisked onto the tea trolley whilst still piping hot and ready for the tea-totallers. 

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In addition to the Stone & Wood Beer and Treehouse Cider, we also had refreshments from Remedy Kombucha, and a collection of fresh juices and smoothies from Organic Avenue Juices and beautiful Ovvio Organics Teas for the more health conscious guests.

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When it came to a cake there were no fondants or fancy fixings but we encouraged guests to get into their home kitchens, roll up their sleeves and create their favourite home made dessert which formed part of our communal dessert trolley.  This became one of the highlights of the night and received many ooohs and ahhhs and mmms from the guests.

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The trolley was laden with all-over-the-place stunning desserts, everything from chocolate ganache to flowerless orange cakes, sticky gingerbread cake and Justin’s brother’s legendary Christmas trifle.  The desserts were handmade with love and adorned with fresh berries, stunning wildflowers and nuts and seeds.

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Oh, and ridiculously adorable handwritten hearts which gave us all happy feels.

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The entertainment was provided by the guests, who were asked on the invitation to nominate their favourite song to make up the track list. It didn't have to be a wedding song but just one that they liked and meant something to them. The music was an assortment of tunes from all eras, mirroring the eclectic bunch of people who came along to the wedding. Guests also embraced the bowling club chic theme and many got into the spirit by donning their best sneakers, boots and vintage clothing as we danced the night away.

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At the end of the night guests piled into the kitchen scraping their dinner plates into our make-shift compost bins and leftover cake and food was delivered to Wayside Chapel and the homeless at Bondi Pavillion. 

We didn’t ask guests to clean up but for many of them they said it felt like a natural thing to do. Everyone pulled together in the kitchen, washing and drying dishes to get the place reordered and back to its bowling club best. It was so lovely to see how we worked together as a little community and that really was the spirit of the wedding. 

Justin's favourite part of the day?  Seeing Lee arrive and knowing she was in (op shop) boots and all!

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Lee’s favourite part of the day? The wedding ceremony and wheeling in the cake trolley followed by the chai trolley! The reactions that we got from people were incredible. Plus enjoying all the delicious homemade cakes...

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It was a wonderful wedding and really captured the spirt of love and community.

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A big thank you to our supporting cast...

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Bircher Muesli Bowl +Video

 

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A sweet little video about a breakfast you can make the night before.

I’m using rolled oats, the standard bircher base plus grated apple but you can swap out for pear if you prefer.

There are other crafty switches you can make too, the apple juice gives it a light sweet flavor, but it can be swapped for coconut milk or almond milk for a much creamier and deeper complexity and consistency.

Crunchiness is a must, so topple on seeds and flaxseed meal or depending upon your personal preference just about any kind of nuts such as chopped hazelnuts or walnuts will give you a bit of texture and crispiness.

Gently stir in some yoghurt of choice during the process remembering to leave some to dollop on top in the morning.

I hope you’ll embrace this bircher and make it a regular part of your breakfast routine.

From my recipe book Eat Right for Your Shape.

And just in case you need it, here's the recipe. 

Bircher Muesli

Serves 1

  • 1 apple, cored and grated

  • 95 g (31⁄4 oz/1 cup) gluten-free rolled oats
  • 125 ml (4 fl oz/1⁄2 cup) apple juice

  • 130 g (41⁄2 oz/1⁄2 cup) sheep’s milk yoghurt, plus extra to serve (optional) 2 pinches ground cinnamon

  • 2 tablespoons pepitas (pumpkin seeds)

  • 2 tablespoons sunflower seeds
  • 
2 tablespoons sesame seeds

  • 1 teaspoon flaxseed meal

  • fresh blueberries, to serve

Method

Combine the apple, oats, apple juice, yoghurt and cinnamon in a bowl and stir well. Cover and refrigerate overnight (or if making the same morning, cover and refrigerate for 1 hour).

When ready to serve, stir through the seeds and flaxseed meal, and top with the blueberries. Serve with extra yoghurt if using.

Let me know what you think about this recipe in the comments section below.

Happy Cooking

Lee 🙂

Oven Baked Peach and Berry Pancake

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Looking for some fresh breakfast inspiration?  Batter up babycakes 🙂

If you’re seeking something on the sweeter side, I'm offering an easy-to-make, fruity, Ayurvedic breakfast option that’ll steer you clear of the cereal box or the shake-it and bake it pancake mix and towards a healthier and nutritious opening act.

This beautiful peachy-keen baked pancake is bursting with vibrancy, sweet flavour and is incredibly easy to make; a perfect way to begin a lazy weekend, enjoyed with a steaming chai tea as it conveniently bubbles away with no need for flipping!

This is one of my most prized breakky recipes from my latest book Eat Right For Your Shape, and beyond its morning-satisfaction capabilities, it’s also high in the nourishment stakes.

If you follow Ayurvedic philosophy and identify as vata (air) dosha, you may tend to worry a lot. You require grounding, especially in the mornings before you set off for your day. This will keep you focused, and prevent your mind and emotions flying in all different anxious directions. For you, grounding will come in the form of good fats and oils, and warming foods.

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Gut Healing Lamb and Zucchini Soup + Join the Heal Your Gut Program

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On my expedition into gut healing, I’ve been so blessed to discover that eating in a way to maintain or heal gut troubles doesn’t have to be a deprivation. In fact I have enjoyed it. I’ve discovered so many wonderful healing ingredients along the way that when paired together in mighty gut-healing strength, also work to bring gorgeous flavour and enjoyment. That has always been my mission- to target gut troubles effectively whilst also providing a joy-factor.

Today's recipe is one of the favourites with the participants of my Heal Your Gut online program 

The next round of the four week online program starts now and you can join up at anytime here and read testimonials from our participants here.  

When it comes to gut health, one of the ingredients that gets me giddy is the humble zucchini. They’re really cheap, but absorb so much flavour, are incredibly versatile and are super-dooper good for your gut. First of all they're incredibly low in starch, so it’s much simpler for your gut to digest than some other higher carbohydrate veggies.

They’re also bursting with potassium and Vitamin C, two nutrients that help to reduce inflammation of the gut lining if you suffer from leaky gut or gut pain and intolerance symptoms. They’re also going to give you a good dose of fibre to keep things moving!  

Zucchini also promotes regularity because of the balance of soluble and insoluble fibre it contains- which also acts as a lovely pre-biotic to feed all the good guys living in your gut that are responsible for your immunity.

This stupendous squash also helps to soothe the stomach lining and microvilli that perform all your digesting work, being naturally alkalising due to high amounts of chlorophyll and water. That means say goodbye to indigestion, stomach inflammation and high acidity that just leaves you feeling blah.

Zucchini should definitely be purchased organic since its high in pesticides in its conventional form, and unfortunately it’s also one of the most common crops to be genetically modified.

If you get the chance visit your local farmers market, community agriculture program, the organic section of your supermarket or an organic delivery service to source chemical free and higher nutrient zucchinis.

I love to use a slicer or mandolin to turn zucchini into noodles (zoodles) in place of grains in lasagne and pasta dishes, or topped onto salads. You can also grill or roast it, and even freeze it into cubes and make your smoothie creamy and frosty without the need for bananas!

This lamb and zucchini soup is just one of many soups that I've created to bring ultimate enjoyment as well as helping you to either maintain gut health, or do some serious rebuilding in the context of the full protocol.

Here the illustrious zucchini takes on the comforting flavours of lamb to bring you a low starch, candida friendly soup that your gut will adore.

Don't forget the next round of the four-week online Heal Your Gut program  starts on Monday 12th September 2016 and if you feel like it could be right for you, find out more about it here.

Lamb and Zucchini Soup

serves 4

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Supercharged Food on Shark Tank

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Hey guys…

Mark your calendars.

If you’re not doing anything on Thursday 16th June and you’re somewhere in the vicinity of a telly, tune in to Shark Tank on Channel 10 at 8.30pm after Masterchef and watch me attempt to swim with the sharks!

I’m sharing a sneaky little inside snap of how we decorated the tank thanks to the wonderful people at aboutlife who very kindly supplied me with a trolley load of gorgeous fresh produce to supercharge the set.

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Check out this trolley!

It was an interesting experience being inside the tank and talking about my Love Your Powder, four-week Heal Your Gut online program, healthy recipe books and blog.

It’s a risky business and tough going, trying to convince those razor-sharp sharks to help me spread the message of wellness further and continue my quest of making a difference to the lives of others.

For those of you who know me, you’ll know that I’m by no means a numbers or business person, and I have to admit there were a few tricky questions that I wasn’t anticipating. Not Gill-ty!

But now that I’m post-tank and still in one piece, I’m pleased to say it was worth all of the pressure and fear of getting eaten alive to be able to have the opportunity to spread the Supercharged Food message to a wider audience and in the process, continue to stay true to my values and mission.

If you don’t already socialize with me online, come and say hello on instagram or Facebook as I’ll be posting live updates during the show.

Also, please share this date with friends, family and colleagues as I’d love to have your continued support. The tank is a pretty scary place!

Tune in on Thursday 16th at 8.30pm on Channel 10.

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Lee 🙂

Cumin Scrambled Eggs and Greens

Screen Shot 2016-06-02 at 8.38.44 amFor many of us breakfast is the most looked forward to meal of the day, but it’s especially significant in the Ayurvedic philosophy because a properly prepared breakfast that works with your unique dosha has the potential to set you up for a day of ease- physically, mentally and emotionally.

What we eat definitely impacts our moods, the way our body will function throughout the day, and therefore it will directly have an influence on our capacity to outwork our purposes for the day, whether that is wrangling children, studying, taking care of your home, or working.

If you fit into the Kapha dosha, you'll be the most robust of all the other Ayurvedic types, with thick skin, a well built frame, and strong immune system. However because you are governed by the element of earth, you are cold, heavy and static- so if you're living a lifestyle that is cold, heavy and static such as a sit down desk job during the cooler months, you will find that your will become unbalanced- which can bring on sluggishness, weight gain and even depression.

These imbalances can sabotage your personality linked giftings of peace-making, nurturing, your ability to help others, your level of tolerance and your strong relationships.

Other than living a lifestyle of plenty of exercise and movement, a varied routine, and avoiding too much sleep and lying around the house; Kaphas can choose light meals and foods that help “bring you out of the ground” so to speak.

Using pungent spices in your cooking will help to achieve this, as well as avoiding dairy and heavy foods in the morning.

These cumin scrambled eggs with greens are from my book Eat Right For your Shape, and are the ultimate Kapha start to the day.

It's a light and satisfying bowl of scrambled eggs with loads of stimulating spices and nourishing greens that will help to see heavy kaphas brought into balance through lightness in their emotional life and also a physical lightness through weight normalisation.

Enjoy!

By using just the egg whites in this recipe and bulking it up with a boost of healthy greens, you’ll be adding a good punch of vitamins and minerals to boost kapha.

Serves 2

Ingredients

  • 1 teaspoon ghee
  • 1 teaspoon cumin seeds
  • 1⁄2 teaspoon coriander seeds
  • 1⁄2 teaspoon ground turmeric
  • 2 small green chillies, seeded and finely chopped
  • 1⁄2 red onion, finely chopped
  • 1⁄3 capsicum (pepper), diced
  • 4 egg whites
  • Celtic sea salt, to taste
  • 60 g (21⁄4 oz/2 cups) baby spinach, lightly steamed
  • small handful coriander (cilantro) leaves, chopped, to serve

Method

Heat the ghee in a medium frying pan over medium heat. Add the cumin and coriander seeds, and cook, stirring frequently, until they start to pop. Reduce the heat to low.

Add the turmeric and stir for 1 minute. Add the chilli, onion and capsicum, and cook for 2–3 minutes or until the onion is translucent.

In a bowl, lightly whisk the egg whites, season to taste, then pour into the pan. Stir with a fork until cooked to your liking. Serve on a bed of wilted spinach, sprinkled with coriander.

Synergy Natural, 100% organic Super Greens

Greens PowderLooking for a completely natural Super Greens powder?  If you’re seeking a superpower green mix to complete your morning juice or smoothie then Super Greens is the way to go.

Mineral-rich Synergy Super Greens is a raw greens powder that combines some of nature’s most nutrient-dense foods: Spirulina, Chlorella, Barley Grass and Wheat Grass, with a touch of Stevia to sweeten.

The spirulina within Super Greens is a potent nutritious microscopic plant food with over a hundred nutrients. It is extremely high in protein, anti-oxidants, iron and vitamin B12, without any added cholesterol.

Chlorella is another pure green superfood that supports detoxification, alkalisation and boosts your immune system. It’s packed full of essential amino acids, protein, and essential fatty acids, making you one sip away from improving your health!

Another key component of the Synergy Super Greens is Barley Grass, a natural multi-vitamin, which alkalises the body and rebalances pH levels. Barley Grass contains 500% more Vitamin C than oranges and 200% the calcium of milk.

Wheat Grass provides all the vitamins, minerals and other special nutrients that are essential in our diet. Along with the other ingredients in this product, the wheat grass used is grown outdoors without pesticides and artificial fertilizers making it environmentally friendly as well as preservative-free! Wheat Grass is high in calcium, iron, protein, minerals, fibre and antioxidants so an all round beneficial ingredient to include in your diet to help support your energy.

The best part? It’s as nutritionally beneficial for your insides as it is delicious on your tastebuds and you get the best bioavailability in whole food form.

Synergy Super Greens is an easy way to stabilise your appetite, improve wellbeing and get in some of those daily servings of greens!

Why not try in in my mint choc chip smoothie?  You’ll find the recipe here. https://supercharged.wpengine.com/blog/autumn/two-minty-chocolate-drink-recipes/

Find out more about Synergy Super Greens here. https://www.synergynatural.com/products/

Spotlight on Pumpkin + A Delicious Pumpkin Porridge Recipe

PumpkinPorridge

The warm and sweet nature of pumpkin makes it one of the most delightful comfort foods to be enjoyed roasted, steamed and smeared with butter, or blended into soups in the cooler months.

This large trailing plant with yellow, bell-shaped flowers, will take up a lot of room in the garden, and if you've ever grown pumpkins you may have memories of them wildly overrunning the backyard at quite a remarkable pace.

There are many varieties of pumpkin. Butternut produces small to medium pear-shaped fruit with deep orange flesh. Buttercup are small to medium round pumpkins with dark green skin.

There are a number of large pumpkins, some round and flattish - good for storage and eating - others will produce the "Cinderella coach" type giant round fruit which are not as lovely for eating.

Like most fruits and vegetables, pumpkin comes in a number of varieties, all of which are both hugely beneficial for your health and absolutely delicious on your plate. Some different types of pumpkin to consider are:

Queensland Blue Pumpkin: as the name suggests this Australian grown variety of pumpkin has a bluish-green skin with classic orange flesh. This variety tends to grow to around 3-5 kg and can be grown all year long in tropical climates.

Butternut Pumpkin: sometimes referred to as Butternut Squash, this variety tends to have an oblong bell like shape, with yellowish skin and an orange flesh. It tends to have a slightly sweeter and nuttier flavour compared to other pumpkins and has an average size of around 2 kg.

Jap Pumpkin: also known as Kent Pumpkin has green skin mottled with yellow and brown patches, with orange flesh. This nutty variety has an average weight of 4 kg, with a longer maturation process.

pumpkinThese are the most common types of pumpkins grown in Australia however there are so many amazing varieties out there to investigate, like Atlantic Giant Pumpkins and Golden-nugget pumpkins, just to name a few!  In other parts of the world they come in all shapes and sizes from small to jumbo varieties, and favourites include, Jack-o-Lantern, Baby Bear and even a Spooktacular.

Background: The word pumpkin originates from the Greek word Pepõn which means “large melon”.  The word then gradually morphed by the French, English and then Americans into the word "pumpkin." Pumpkins and squash are believed to have originated in the ancient Americas, however these early pumpkins were not the traditional round orange upright Jack-O-Lantern fruit we think of today. Pumpkin pie is a traditional part of Thanksgiving meals in Canada and the United States, and in these countries they are frequently carved as jack-o'-lanterns for decoration around Halloween.  I have my own healthy version of a raspberry studded pumpkin pie you might like to try the recipe here.

Interesting fact: Early Native Americans first prepared pumpkin by cooking it in strips over campfires and they used the sweet flesh in numerous ways: roasted, baked, parched, boiled and dried. They also ate pumpkin seeds and also used them as a medicine. The blossoms were added to stews. Dried pumpkin was also stored and ground into flour!

In season: The general pumpkin harvesting season is autumn in Australia. However pumpkins grow exceptionally well in weather around 20-35 degrees, making it the perfect plant to grow in more tropical climates of Australia all year round. In the US they are planted in July as a warm weather crop but can be grown all year round. In the UK they are harvested between October and December perfect timing for Halloween.

Health benefits: Pumpkins are an antioxidant and an anti-inflammatory food; helping with joint health, organ health, stress relief and soft tissue injuries! They can also help protect the eyes from cataracts and degeneration with their significant Vitamin A content.

The high levels of Vitamin C in pumpkins help to boost the immune system and encourage collagen production for the skin to maintain its beautiful glow and elasticity. They're also a great source of fiber to help maintain the health and detoxification of your digestive tract which helps keep your body running smoothly.

pumpkin lee

What to look for: Always inspect the pumpkin to see if it has any cuts, bruises or strange discolouration on its skin. If the pumpkin doesn’t look 100% on the outside, chances are it won’t be very nice once you take it home and cut it open. If you find a pumpkin that visually seems to meet the grade, hold it up to your ear and give it a firm knock. A beautiful healthy pumpkin will produce a solid woody sound, similar to a knock on a door or a wooden table.

Storing: Keep your pumpkins in a cool, dry and well-ventilated spot in your kitchen. Too much heat will cause your pumpkin to age and decompose quickly. You can also segment your pumpkin, wrap it in cling wrap and store it in the fridge. However this is more likely to cause the pumpkin to decline in flavour and quality more rapidly, but it’s a good option is

Preparation: Delicious in scones, soup, curries and puddings, the sweet, creamy texture of pumpkin also makes it a favourite in vegetarian curries and other dishes. To enjoy it simply, chop it into large chunks, drizzle with coconut oil and roast for 40 minutes at 180 degrees. I also love to incorporate it into mashed cauliflower, create a pumpkin and brown rice seeded salad grate it into omelettes, steam it, make a pumpkin soup with coconut milk and even add it sliced thinly into stir fries and curries. However the ultimate way to enjoy it is in your morning porridge!

Amaranth, Walnut and Pumpkin Porridge

Serves 2

This earthy porridge is the perfect morning comfort food. It’s super steamy and deliciously creamy. Delectability aside, this breakfast also boasts a healing hit of medicinal anti-inflammatory spices. You can also swap out amaranth for oats in the same quantity.

Ingredients

  • 1/4 pumpkin (winter squash), peeled and chopped into 3 cm (11/4 inch) pieces
  • 115 g (4 oz/1 cup) walnuts
  • 100 g (31/2 oz/1/2 cup) amaranth, soaked in water overnight, see note
  • 375 ml (13 fl oz/11/2 cups) coconut or almond milk, plus extra, to serve
  • pinch of Celtic sea salt
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon ground ginger
  • 1/2 teaspoon alcohol-free vanilla extract
  • 1 teaspoon grated lemon zest
  • 1 tablespoon rice malt syrup to sweeten (optional)
  • 20 g (3/4 oz/1/3 cup) unsweetened coconut flakes

Method

Line a bamboo steamer with baking paper and steam the pumpkin over a saucepan of gently simmering water for 7 minutes. Transfer to a food processor and purée.

Dry roast the walnuts in a frying pan over medium heat and set aside.

Drain the amaranth in a fine sieve and rinse under cold running water. Transfer to a saucepan with the coconut milk, pumpkin purée, salt, spices, vanilla and lemon zest and bring to the boil. Reduce the temperature to its lowest setting, cover and simmer, stirring often, for 15 minutes. You may need to add more coconut milk if the mixture is looking too dry. Remove from the heat and let it rest for 10 minutes.

To serve, divide between two bowls, drizzle with the extra coconut milk and rice malt syrup, if using, and scatter over the walnuts and coconut flakes.

Note: You can substitute the same quantity of rolled oats for the amaranth.

Happy cooking 🙂

Lee x

 

 

Pistachio Truffles

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Are you craving something sweet and nourishing just because? It's time to satisfy your tastebuds with my delicious Pistachio Truffles.

If you’re on the hunt for a whole food party offering that is quick and simple to whizz up, then make and take these blissful balls to your next weekend or holiday gathering, they not only look the part, they’ll go down a treat too.

Click on the video to play or see below for the recipe.

PISTACHIO TRUFFLES

MAKES 24

  • 250 ml (9 fl oz/1 cup) additive-free coconut milk
  • 125 g (41⁄2 oz) cashew butter

  • 65 g (21⁄4 oz/1⁄2 cup) coconut flour
  • 140 g (5 oz/1 cup) pistachio kernels
  • 75 g (21⁄2 oz/1⁄2 cup) sesame seeds
  • 75 g (21⁄2 oz/1⁄2 cup) sunflower seeds
  • 21⁄2 tablespoons rice malt syrup

  • 1 teaspoon vanilla powder

  • 1 teaspoon ground cardamom
  • pinch of Himalayan salt

  • shredded coconut, for rolling

Pulse all the ingredients except the shredded coconut in a food processor until smooth. Use your hands to roll tablespoons 
of the mixture into balls.

Roll in the shredded coconut and refrigerate until ready to serve.

These can be stored in the freezer too!

This recipe is from my recipe book Eat Right for Your Shape.

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