fbpx

IQS Aussie Splice Block Recipe and Book Review

Aussie Ice Blocks

If you’re on the hunt for a cool down recipe to keep the kids happy this summer, there’s nothing more refreshing than a splice ice-block.  This tastes-like-summer treat is made with an infusion of creamy avocado, spinach and banana, making it a more nutritious layered swirl of thirst quenching goodness minus the artificial flavours and colours.

This energising recipe comes straight out of the pages of Sarah Wilson’s I Quit Sugar Kids Cookbook, now available as a print edition. Earlier this year I reviewed the original e-book version and suggested trying out Sarah’s version of another Australian favourite The Bounty Bar which is a good-for-you recipe for the whole family and one that I make regularly.

The original e-book has since been updated with the addition of a whole lot more sugar-free recipes and released in a hard copy format. The sugar free Kids Cookbook has over 85 recipes to make delicious sweet and savoury foods, aimed at giving kids nutritious meals that don’t compromise on flavour or promote the dreaded artificial sugar high.

In the book you’ll discover a huge variety of recipes with an easy to read layout, separating recipes into chapters such as “Breakfast for Brain Power”, “Let’s Party” and “Grab n’ Run”.  A handy chapter for parents of school-agers is “Lunch Box Ideas and Snacks” packed with recipes to ensure your child’s lunchbox is the envy of all their school friends.  You’ll find some convenient suggestions about how to navigate school canteen menus, ensuring you and your kids make positive and beneficial choices.

Another great part of the I Quit Sugar Kids Cookbook is a section on tips and tricks for getting your child to help in the cooking process and growing ingredients. I’m a firm believer in teaching kids where their food comes from and how it’s made to ensure they begin healthy habits from an early age. I also talk about it in my Supercharged Food for Kids Book.  Why not include your kids when making one of these recipes, because you ever know, you could be nurturing a budding chef!

I Quit Sugar Kids Cookbook can be found online and at $24.99 it’s a good value for money addition to your recipe book shelf and one that can be used time and time again.

Aussie Splice Blocks

Makes: 8-12

Preparation time: 4 hours

Ingredients

Green Layer:

  • 1/2 avocado
  • 1 cup spinach
  • 1 banana
  • 1 cup coconut water

 

Gold Layer:

  • 400 ml can coconut cream
  • 1 tablespoon rice malt syrup
  • 1 cup diced, frozen mango

 

Method

  1. Blend all ingredients for green layer in a high-powered blender. Pour mixture into Popsicle moulds halfway; freeze for 1-2 hours until firm.
  2. Blend all ingredients for gold layer in a high-powered blender. Pour mixture into moulds on top of green layer; freeze for a further 1-2 hours until popsicles are frozen.

 

Herbal Harmonics Tea

herbal_tea_herbs-600x384

Herbal Harmonic teas are a range of beautiful natural and wild-crafted teas to align and balance the body.  There are eighteen different teas in the range, each with their own unique properties.

Two of my favourites are the painless relief blend and focus blend.

Painless is a natural alternative to using pharmaceuticals for pain in the body, and aligns the body to a healing vibration to aid recovery.  It works by reducing the volume in the pain receptors, and shifting anti-inflammatory factors through the circulatory system.  This assists to calm not only physical symptoms but also mental and emotional disturbances.  When your receptors to pain are diminished, the self-talk and anxious thoughts that that run in your mind are reduced helping to accelerate your body’s natural tendency to heal.

The organic wild-crafted ingredients in this blend include White Willow Bark used traditionally for pain relief, Meadowsweet, Feverfew, Catnip, Chrysanthemum flowers and Lemon Myrtle.

1

FOCUS, Insight and Clarity Blend is a tea which is calming and nurturing, allowing your energies to focus and bring a renewed sense of concentration to your mind.

The harmonic alignment within this tea enables a shift in the potency of pain held within the skeletal structure, and therefore when the skeleton relaxes, the muscles adhering to it also relax.  By relaxing and releasing this area, your circulatory system and blood flow can be regulated and the electromagnetic fields within your body are aligned. The tea helps to attune your inner voice and is a wonderful grounding tea to drink throughout the day.

The ingredients in Focus blend are organic and wild-crafted and include Brahmi, Gotu Kola, Ginko Biloba, Lemon Balm and Ginger Root, giving it a fresh taste.

Both teas are extremely drinkable and taste mellow and light and can be taken at any time of the day. You can find out more about the teas on the website or via the facebook page.

Ethical Coffee Company

Gone are the days of instant coffee, with its bitter taste and burnt smell, and good morning to coffee pod machines around the globe, making kitchens at home smell like the local corner café, filled with the scent of freshly ground coffee.

Over the last few years, Australia has seen a massive rise in the number of people using Nespresso machines, with somewhere between 2.5-3 million coffee pods being consumed EVERY DAY! That’s some seriously scary statistics when you think that these capsules are then going into landfill.  Sarah Wilson talks more about it more on her blog here.

But a new fully Australian owned company, ecoCaffe has launched a fantastic solution- Ethical Coffee Company Biodegradable Coffee Capsules! Eco Caffe has just released a range of coffee pods that are 100% biodegradable and biodegrade within 180 days of use. Compare this with a regular aluminium capsule that can take up to 500 years to biodegrade… if at all!

A decade of research has gone into making these capsules, ensuring they taste delicious but are ecologically invisible- leaving as little footprint behind as possible. The capsules are made from vegetable starch and fibres, making them super easy to dispose of- just put them in your green waste bin and allow them to biodegrade rather than sitting in landfill for literally hundreds of years!

I love that not only do these capsules biodegrade so quickly, they definitely do not compromise on flavour. Filled with the finest coffee beans sourced from Columbia, Central America, Ethiopia and Kenya, these capsules are packed with flavour and I felt like I was drinking a latte made by the handsome barista at my favourite coffee spot!

I tried one of the decaffeinated capsules with my Curative Coffee recipe (see below) and loved the thick texture and delicious crème on top. Although if you feel like you need a morning caffeine hit- Eco Caffe has a range of 17 varieties of espresso, catering for all coffee lovers whether you like it that little bit stronger to get you through the afternoon or a more subtle taste for the mornings. They also have a special decaf only value pack on offer too.

Try and replace your regular coffee pods with a guilt free Ethical Coffee Company capsule by Eco Caffe either buying online or finding a stockist near you.

Here is my curative coffee recipe that will bulletproof your digestive system with the help of my good friend- coconut oil.

Curative Coffee Recipe

GF, WF, SF

Serves 1

Bulletproof your digestive system with the healing powers of coconut oil. This ‘coffee’ is so thick, rich and creamy, you won’t even notice you’ve given up your regular coffee fix.

Ingredients

  • 250 ml (9 fl oz/1 cup) decaf coffee made then cooled slightly
  • 2 teaspoons unsalted raw butter (omit if lactose-intolerant)
  • 2 tablespoons extra virgin coconut oil

Method

  • Whizz all the ingredients in a high speed blender for 30 seconds or until well combined and frothy. Pour into a mug and sip slowly.

Three Summer Berry Recipes

summer berry recipes

Living in Australia means that many of us down under get to enjoy the abundance of seasonal produce throughout the year.  Because we change our clothing to move with the seasons and stay cool in summer or warm through the winter months it makes perfect sense to apply that to our eating habits and adapt our diets to move with the seasons, taking full advantage of all of the fresh and plentiful produce that are so readily available here.

 

Not only for practical and ethical reasons but whenever I can, I strive to buy food that is in season. I find that I can really notice the difference in taste because produce has had the chance to ripen and develop naturally. It’s also kinder on the hip pocket too if you buy seasonally and in bulk and freeze or dehydrate for the upcoming months when produce may become hard to source and more expensive.

 

It doesn’t make sense to shell out more money for food that has travelled thousands of kilometres when locally sourced, fresh produce is brimming with more nutrients and minerals that have been lost on long journeys and by hanging about in cool rooms.

 

Once a week I head down to my local farmer’s market to see what’s on offer.  It’s fun to get to know the growers and producers of your produce, and build a rapport with them.  Buying at farmer’s markets supports farmers to maintain farmland and helps to add more green space in local areas.

 

Now as we head into summertime in Australia, you’ll notice an influx of the most delicious fruits coming into season and farmer’s market stalls and local grocers are filling their shelves with beautiful and delicious summer berries.

 

I’m going to share three of my favourite summer berry recipes, my luscious sugar free, fruity, strawberry jam, and two summer drink recipes, a raspberry spritzer and a strawberry granita from my brand new book Supercharged Food, Eat Clean, Green and Vegetarian.

 

There's nothing quite like a enjoying big dollop of strawberry jam on toast and biting down on full, ruby red, sweet-heart shaped strawbs for breakfast.  Preserving is the perfect way to use up seasonal strawberries and avoid wastage.

 

Commonly known for its antioxidant properties, the little strawberry offers a wide range of health benefits too;

 

  • Strawberries are great sources of Vitamin C, instrumental in supporting your immune function. Unlike most mammals, we don’t have the ability to produce Vitamin C naturally, which is why it’s so important that we meet our daily requirements from the foods we eat. 100gs of strawberries contains 58.8 mg of Vitamin C, which is more than the Australian Recommended Daily Intake (49mg/day).
 
  • As well as being a great source of Vitamin C, strawberries are rich in antioxidants, which are vital in defending the body from free radical damage. Chronic diseases can arise when cellular DNA is damaged, sometimes by free-radical damage.
 
  • Strawberries play a role in reducing inflammation of the joints due to the antioxidants and phytochemicals found in the fruit. A study conducted by the Harvard School of Public Health, highlighted that women who ate 16 or more strawberries per week, were 14% less likely to have elevated levels of C-reactive protein, a blood biomarker that signals the presence of inflammation in the body.
 
  • According to new research published from Harvard Medical School, women who eat more than three servings per week of blueberries and strawberries, have a 32% lower risk of having cardio vascular disease. This benefit is due to the flavonoids in the berries known as anthocyanins, which are antioxidants that give these fruits their characteristic red and purple hues.
 

When shopping for strawberries organic varieties are best, look for undamaged fruit with no signs of mould. There can be over sixty types of pesticides sprayed onto strawberries as possible fungus prompts farmers to spray, and pesticide residue remains on the surface.

 

Whether you enjoy them just as they are, tumbled upon your porridge in the morning, as a long replenishing drink, sweet dessert or a homemade topping such as strawberry jam, make the most of all of the spectacular summer berries this season.

 

Strawberry Jam

 

WF, DF, GF, VEG, VG

 

Makes one jar

 

Ingredients

  • 2 punnets strawberries hulled and sliced in half
  • ¼ cup rice malt syrup
  • 1 tsp vanilla

Method

  • Place strawberries in heavy bottomed saucepan on medium heat, add rice malt syrup and bring to boil.  Stir for 20 minutes until the consistency is thick and strawberries have cooked through.
  • Whilst still hot transfer to sterilised preserving jar and store in cool dry place.
  • Jam keeps for 2 weeks in the fridge.

Strawberry Granita

 

WF, DF, GF, VEG, VG

 

Ready for a transcendental experience?  As your granita starts to melt it will became half slushy half granita and the flavour of the berries will burst through onto your taste buds with vigor.

 

Serves 2

 

Ingredients

  • 3 punnets of strawberries, stems removed (frozen)
  • 1 TBS rice malt syrup or sweetener of choice
  • 2 TBS coconut milk
  • coconut flakes to serve

Method

  • Place frozen strawberries in a blender and add rice malt syrup or sweetener of choice
  • Blend until smooth, and then place in the freezer until hardened up
  • Remove from the freezer and return to the blender and process to icy flakes
  • Spoon coconut milk into a tall glass
  • Add granita and decorate with coconut flakes to serve
 

Raspberry Spritzer

 

WF, DF, GF, VEG, VG

 

To think that only multinational fizzy drink corporations can create a bottom-kicking beverage is the misconception of the century. The proof is in this delicious homemade sparkling swill which will dazzle drinkers with its bright pink hue and zinging flavours of raspberry and coconut. Place it on the summer lunch table and wow your friends and guests.

 

 

Serves 2

 

Ingredients

  • 1/2 cup lemon juice
  • 1 cup frozen raspberries
  • 2 cups sparkling water
  • ¼ tsp liquid stevia or sweetener of your choice
  • 6 coconut water ice cubes

Method

  • Place raspberries in a bowl, squish with a fork and set aside for 15 minutes
  • Pour them into a fine mesh strainer add lemon juice and then using the back of a spoon push through into a jug, scraping the outside of the strainer as you go
  • Add stevia and stir
  • Pour in sparkling water and then add ice
  • Stir carefully with long handled spoon
  • Drink with a straw, the raspberry may settle at the bottom of your glass so just give it a quick stir
 

Read more about my new book Supercharged Food, Eat Clean, Green and Vegetarian here.

Eat Clean, Green and Vegetarian

Supercharged Veg_CVR_lo

It is easy being green... and you don't need to wear horsetail braids, love kale or do yoga to be a vegetarian.

When I first thought about the next book that I wanted to write after Eat Yourself Beautiful, one of the books that was missing on my recipe book shelf was a complete guide to vegetarian cooking.  I feel like vegetables are the complete package and because they're really high in nutrients and fibre and keep all of the important parts of your body working optimally I wanted to make them the star of the dinner table by placing them front and centre. Great produce is so important and tasty meals that are good for you, like these healthy options.

In the run up to writing my third print book, Eat Clean, Green and Vegetarian, I'd been stalked on Instagram, asked by a large number of people to include more vegetarian recipes in my books and I began to think that perhaps I was actually losing my Veg-inity somewhat, with all of the slow cooked lamb dishes I was serving up!

The truth is, I consider myself a flexitarian and someone who has a high plant based diet but I don't follow any strict rules when it comes to one diet or another.  I like to listen to my body for clues about what to eat and use real food from nature where I can, remembering to eat in a mindful and balanced way.

It became evident, that the next book I wanted to create was one where every recipe was plant based, but not just your average hockey puck veggie patties or nut roasts that you often see in vegetarian books.  I don't believe that you need to live on boring beans and rice dishes to enjoy a vegetarian diet and my veg dishes sparkle with freshness and the kind of flavour that hails directly out of the veg plot.  They're also all gluten and sugar free and have minimal dairy.

I needed to go beyond meatless Mondays and devise a menu where any day could begin with a vegan edible smoothie, a verdant green breakfast bowl or comforting Amaranth, Walnut and Pumpkin Porridge.

 3

I've included hearty meals such as beautiful beetroot bourguignon and French roasted ratatouille and ones that can be eaten in-season such as winter vegetable korma or summer lettuce leaf tacos.  Because I consider myself a bit of a soup devotee I've incorporated a creamy mushroom with red quinoa chowder, a wonderfully filling pea soup for the soul and an aromatically curried parsnip pottage.

nachos

Healthy vego snacks if you’re feeling peckish and in the mood for a light indulgence, come in the way of celeriac fries, red onion bahjis with minted raita, mini chive pancakes or sweet spiced nuts- I’m letting you in on my secret weapon for handbags!

veg 1

Supercharged Food, Eat Clean, Green and Vegetarian is rounded off with some lip smacking plant based desserts so you never have to skip dessert again.  Think triple mint slices made with beauty boosting spinach! Fresh blueberry fudge which is perfect for lunchboxes or to take to high tea, cheeky spinach ice cream, and you heard it here first, a cauliflower and raspberry cheesecake, yes I said cauliflower and cheesecake in the same sentence!  I know that you'll be surprised at how absolutely delicious it tastes too.  And I’m not sure if I mentioned my ultimate gooey chocolate cake? Pretty hard to believe it's actually good for you.

veg 2

Really there’s no reason not to nosh like a nutritionist when you have all of these healthy veg options. After my extensive research into the area of vegetarian food, I was very surprised to discover how extremely unhealthy a vegetarian diet can be if you make bad food choices.

Supermarket options lack essential vitamins, minerals and nutrients needed for health and I couldn't step far enough away from the processed soy, meat and dairy alternatives on show in local shops. Unfortunately, I discovered plot loads of vegetarian products screaming with GM soy. In particular soy protein, soybean oil and soy lecithin which is an emulsifier that’s added to many processed foods.

Soy derivatives have become a toxic additive in our food products and act as a protein and nutrient absorption blocker causing abdominal distress in some people.  I'm yet to find a vegetarian based mayonnaise and salad dressing without soy bean oil and another ingredient, textured vegetable protein, or TVP as it is commonly known which contains the flavour enhancer MSG, can bring on unpleasant reactions in some people, and it was rife across instant vegetarian fare.

I'm hoping that my new vegetarian recipes will alleviate the need to buy processed vegetarian options, especially as my recipes are so easy to recreate at home and are infused with healthy ingredients.

I haven't left out vegans either with each recipe having options to veganise.  If you’re a long standing vegan or going vegan cold turkey, I'm not just talking about convenient alterations, I've included and sign-posted nutritious alternatives that will really boost your health and well-being.

Whether you’re a vegetarian, vegan or flexitarian, you’ll be able to simply and easily swap out ingredients depending upon your individual preferences and eating guidelines and enjoy recipes that really benefit your health and your waistline.

No one likes to open the fridge only to find withering, limp and sad faced vegetables, so I've included a "Storing Your Vegetables" food chart which will help you to understand how to properly preserve nutrients, freshness and keep your beautiful veg edible longer.

The book contains useful seasonal guides so you can see what is in season and there’s a section on how to source the best veg at affordable prices.   Vegetables have enzymes that both make and destroy vitamins and after your produce has been picked, vitamin production stops, but degradation continues so I've also included wonderful methods to store and cook your vegetables to ensure optimum nutrition from your meals.

This really is the ultimate Vegetarian guide with delicious and inspiring recipes and I hope you love it as much as I do and that you and your family gets years of enjoyment from the recipes.

Supercharged Food, Eat Clean, Green and Vegetarian is now available for order here.

veg 11

Happy Cooking 🙂

Lee xo

Golden Door Health Retreat

GD

Gliding in through the open gates to the Golden Door Health Retreat in the Hunter Valley, I felt an enormous sense of calm envelop my body.

It must have been something to do with the surroundings, the vineyards and the Brokenback mountain range.  It really is so incredibly beautiful you have to catch your breath as you cast your eyes over the vast countryside with trees dotted about and hills with purple hues and perfect blue dappled sky before you.

As I looked around and took in the splendor it reminded me of an Albert Namatjira painting I fell in love with in Alice Springs once.

 See what I mean!...

pican

Once I had arrived, and completed orientation and check in, I was shown to my room which was a beautiful villa.  The first thing I noticed was that it smelt so heavenly, and it was elegant and luxurious. And then I saw the bath.  All I can say is wow!  I knew right then that I would be soaking in relaxing bubble baths in the evening.

My villa overlooked the beautiful landscape where I would find my afternoons spent on the balcony just listening to the sounds of nature and the animals and insects doing their thing.  It’s funny how when you have time in nature it makes you highly attuned to the sounds that are going on around you, there were kangaroos hopping around and dragon flies filtering past, I saw birds and insects building their nests and all of these new cacophony of sounds became the chorus that gently lulled me to sleep at night.

During my time at this spectacular retreat, as well as taking the opportunity to completely unwind, I got involved in some of the activities that were offered, the stretch classes and yoga were fantastic and I also played tennis too.  I must admit that it was the first time since the eighties, so I was a bit rusty.  Luckily the coach was an ex Australian tennis champ and she was fantastic with a good sense of humour and it was such a fun exercise to do with everyone.  By the end of it we had all gotten to know each other better. Just in time for lunch!

There are a plethora of optional activities on offer at Golden Door so you really can do what suits you, whether it’s high impact or low impact even golf or deep running in the pool.  There are two pools one indoors and one located outdoors to soak up the springtime rays.

In the mornings at sunrise I took part in tranquil Tai Chi Qi Gong, which was such a spectacular way to start the day.  We practiced up on meditation hill and took in all of the incredible scenery.

This is what early morning looked like. I love how you can see the clouds and mist across the top of the trees and feel the stillness in the air.

Tai Chi

What I loved about Golden Door whilst I was there was that I never felt compelled or obligated to get involved in anything if I didn’t want to.  I also found that there was no pushy up-selling or trying to get you to fork out on spa treatments if you didn’t want to do them.

There are a wide variety of treatments and spa activities you can enjoy if you so wish.  Golden Door has its own wellness experts, at your fingertips and you can have sessions with a naturopath, fitness coaches, massage therapists, hypnotherapists, reflexologists, healers, nutritionists and spa therapists.

spa

There’s a wonderfully relaxing spa area where you can jump from steam room to pool to spa, I loved getting a pummelling in the spa and then lying out on a lounger in the private female only garden. As part of my stay I indulged in the soul awakening session which was very cosmic and provided me with a deep sense of renewed energy and a peaceful haven to explore.

I would highly recommend it as a way to unravel and remove old patterns from your life and restore your sense of self. This is done by way of source field energies whereby your body is immersed with quantum based frequencies which then triggers the body to heal itself.

watsu

Another treatment I enjoyed was the Watsu Golden Door Signature Treatment which takes place in a private heated pool. Combining the therapeutic benefits of shiatsu with warm water, a therapist supports your body in the water, relaxing your spine in different ways and creating a deep sense of relaxation with gentle gliding and flowing movements. Watsu can assist with acute and chronic pain, postural imbalances and stress related disorders. I felt extremely zoned out afterwards and a complete sense of peace.

One of the highlights of my stay at Golden Door was the very simple yet extremely delicious meals.  Simplicity was the key in the kitchen and the combination of ingredients were so beautifully chosen that you could taste every single ingredient in each dish, it wasn’t overpowering or fraught with competing tastes.

I’m recollecting one of the most delicious meals I experienced and that was the Thai Fish Cakes with Quinoa.  Lucky for us the chef was very kind enough to share his recipe so here it is!

Thai Fish cakes on Quinoa

 

Thai Fish Cakes On Quinoa

Serves 4

Ingredients:

  • 160 g snapper fillet, bones and skin removed
  • 160 g salmon fillet, bones and skin removed
  • 160 g peeled raw prawns
  • 2 teaspoons chopped fresh coriander
  • 3 teaspoons fish sauce
  • 2 teaspoons chilli sauce
  • 3 egg whites
  • 1 garlic clove, finely chopped
  • 2 kaffir limes leaves, shredded
  • 1 lemon, zest and juice
  • 1 tablespoon avocado oil
  • 100 g (1/2 cup) quinoa
  • 1/2 lemon, zest and juice
  • small handful fresh coriander (cilantro) leaves chopped

Method:

Finely chop the snapper, salmon and prawns in a food processor. Add coriander, fish sauce, chilli sauce, egg whites, garlic, lime leaves, lemon zest and juice and avocado oil. Mix together briefly. Shape into 8 patties.

Lightly oil a non-stick frying pan and cook the patties in batches for 3 minutes on each side.

Meanwhile, wash the quinoa in plenty of cold water and drain. Put in a saucepan with 250 ml (1 cup) of water. Bring to the boil and then reduce the heat, cover the pan and simmer for 10-12 minutes until all the water has been absorbed. Leave to stand for 5 minutes, then mix with lemon zest, juice and coriander. Serve the fish cakes on a bed of quinoa.

Nutrition per serve: Energy 1168 kj (279 Cals); Protein: 31 g; Total Fat: 10 g; Carbohydrate: 15 g; Fibre: 3 g; Sodium: 591 mg.

My time at Golden Door was memorable and very special and I will most definitely be going back again.  I would recommend it for anyone who wants to escape the daily grind and enjoy a peaceful and nourishing break.

To book and find out more about The Golden Door Health Retreat click here.

 

Lucie’s Day on a Plate Day 7

pretty_vintage_green_delft_plate_clock-rb3331f506ea04369bfe0e0eaf473f98d_fup13_8byvr_512

Hello everyone,

Yesterday marked a week on the program for me so I wanted to share my day on a plate and how I’ve been feeling with you.

First of all, I’m still amazed at how NOT hungry I am. This is very unusual for me and I think it all comes down to two things: One, I’ve been eating foods that my body can digest and therefore I’m assimilating all the nutrients my body needs so it doesn’t feel malnourished anymore. Two, I’m listening to my body and stop eating even if there’s still food on my plate, which is hard sometimes as all the recipes I’ve tried so far are delicious!

So, this is how my day went yesterday.

All was well when I woke up; tummy was happy, the sun was shining. I dry-brushed my body, drank my usual lemon-chlorophyll water, massaged my belly with a tennis ball (sounds weird but I find it very helpful to get things moving) and then: drama. I had no berries left in the freezer!

Breakfast is my favourite meal of the day; it’s sacred for me, I’m not joking. I get to grumpy if I don’t have a satisfying, proper breakfast.

Sometimes I even go to bed thinking about what I’m going to have for breakfast the next day! Whilst on the program, I’ve decided to avoid grains and eggs for at least the first couple of weeks, as my gut seems to find them particularly hard to digest.

So my breakfast options are a bit limited and I’ve been having smoothies every day and loving it! So you can imagine my despair when I realised I was out of berries. What was I going to eat?!

I looked around and saw my boyfriend’s bananas and kiwifruits he uses in his oatmeal. Bananas were out because of their high sugar content. Kiwifruits, although not ideal for now, are pretty low in fructose.

Hmmmm what to do? Having a kiwifruit in my smoothie felt like cheating. I’m a perfectionist-type A-personality-all-or-nothing kind of gal so the smallest lapse always feels like a total failure to me.

But then I remembered what Lee always says: this is not about being perfect and hard on ourselves and I’m doing the best I can. So I decided to give myself some slack, have a kiwifruit in my smoothie, be a grown-up girl and not make a big deal out of it!

 Smoothie

Well, let me tell you, it tasted Ah-mazing, I enjoyed it without guilt and my tummy didn’t complain one bit.

Lucie 1 – Candida 0

I was working from home again so I made the Aromatic Curry Leaf Tisane. It was surprisingly delicious!

I worked away on my laptop then started feeling slightly hungry. I looked at the time and it was 3pm! Crazy. I used to get hungry by noon!

 

Because I wasn’t very hungry, I wanted something light so I made the Lettuce and Coconut Soup. I used Cos lettuce instead of iceberg and added some turmeric as I love the taste and colour the spice gives to any dish. plus, it’s anti-inflammatory and wonderful for my leaky gut.

 

Right before eating, I stirred in a few pieces pieces of nori sheets. They soften when heated and add a delicious flavour to soups.

Lettuce and coconut

 

 

 

 

 

 

 

 

 

 

 

 

Four hours later it was already dinnertime and, again, I wasn’t very hungry so I chose to make the Zucchini Soup. I sprinkled some dulse flakes on top. It was creamy, tasty and delicious.

 

 

 

 

 

 

 

 

 

 

 

 

photo 1

 

 

For dessert I had some Aloe Vera jelly. I’ve been drinking a shot of Aloe Vera juice after dinner lately but yesterday I decided to make some jelly for a change.

photo 2
Aloe Vera Jelly

Click here for the recipe or...

To make it, simply heat up 350ml of Aloe Vera juice on the stove, add ½ tsp agar-agar and stir to dissolve. Continue stirring for a couple of minutes. When the mixture starts to boil, remove from heat, add some liquid stevia, vanilla extract, chopped mint or whatever spice you like - even berries would be nice – then pour into an ice cube tray. I topped mine with some shredded coconut. Put in the fridge until set.

 

It’s very refreshing at the end of a meal. Don’t eat too much of it if you have a tendency to have diarrhoea as it is a mild laxative. It’s also very soothing for your digestive tract.

 

 

 

 

 

 

 

 

 

 

 

 

I'm loving the program so far, it’s much easier than I expected it, unlike diets or cleanses I’ve done in the past, which makes me think that I’m doing the right thing for my body right now.

And as long as my body and gut are happy, I’m happy too!

 

Lucie xo

 

 

Daikon and Endive Salad with a Creamy Spiced Dressing

daikon and endive salad

It’s that time of the year again in Australia. When spring comes around, everybody seems to be “going on a detox”. It’s on the cover of every magazine, a billion celebrities are bestowing it's virtues and it’s very tempting to want to “spring clean” your body and jump on the band wagon.

Although I don’t advocate going on a strict juice detox, I like to naturally support and assist my body's detoxification process by eating specific detoxifying and digestion-enhancing foods.

So today I'm sharing a recipe that will improve your digestion and cleanse your body once you have Healed Your Gut, so you can enjoy for vibrant and energized spring, as opposed to a depleted, post fad detox one!

This recipe is a delicious, fresh salad of daikon and endive, two very powerful vegetables when it comes to digestion and I have topped it off with a spoonful of creamy spiced dressing.

Daikon, a giant white radish and a cousin to red radishes, is used abundantly in Japan and Korea to aid digestion and cleanse blood.

Raw daikon is rich in digestive enzymes, similar to those found in the human digestive tract (amylase, diastase and esterase), which makes it the perfect addition to any meal, especially for people with a weak digestive system as the enzymes assist with the digestion of heavier foods, such as oils and proteins.

To reap all of its super powered digestive benefits, raw daikon is best eaten grated and consumed immediately, as almost half of the enzymes are lost after just thirty minutes.

Other benefits of daikon include:

  • diuretic properties (daikon activates the kidneys tor release excess fluids)
  • decongesting properties
  • good source of vitamin C, and other anti-oxidants to help fight free radicals and boost immunity

Endive, also known as witlof, is another interesting vegetable that will gently cleanse your body and improve your gut function.

As its rich in fiber it helps to flush waste and toxins out of your body to support the detoxification process.

Its bitter taste will enhance the body’s digestive function by stimulating the bile production in the liver, which in turn will help the digestion of fats.

The yoghurt and tahini dressing, with its Indian and middle-eastern spices, turns this salad into a bowl of creamy deliciousness.

Try this recipe and let me know how you like it...

Daikon and endive salad with a creamy spiced dressing

Serves 4

Salad, ingredients:

  • 4 cups daikon, peeled and freshly grated
  • 2 endives, chopped
  • 2 carrots, peeled and grated
  • 2 tablespoons fresh coriander, chopped
  • 2 tablespoons fresh mint, chopped
  • juice of 1 lemon
  • 1 teaspoon rice malt syrup
  • ½ teaspoon Celtic Sea salt

 

Dressing, ingredients:

  • 1 cup goat’s or sheep’s milk yoghurt (or coconut yoghurt for dairy free)
  • ½ cup tahini
  • juice of 1 lemon
  • 2 tablespoons cider vinegar
  • 2 tablespoons rice malt syrup
  • zest of one lemon
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon minced ginger
  • 1/2 teaspoon ground turmeric
  • ½ teaspoon cinnamon
  • pinch of cayenne pepper
  • crushed hazelnuts, fresh coriander and fresh mint to serve

 

Method:

  • In a bowl, mix daikon, endive and carrots.
  • In another small bowl, whisk together lemon, rice malt syrup, salt, coriander and mint.
  • Mix together with the daikon, endive and carrots and let marinate for 15-30 minutes.
  • In the meantime, prepare the dressing. In a bowl, whisk together the yoghurt, tahini, lemon juice and zest, apple cider vinegar and rice malt syrup. Add the cumin, coriander, ginger, turmeric, cinnamon and cayenne pepper. Combine well. Store in the fridge.
  • When ready to eat, serve over the daikon, endive and carrot mixture.
  • Mix well.
  • Serve with some crushed hazelnuts, fresh coriander and mint.

To find out more about my Heal Your Gut four week program, click here.

 

 

Lucie’s Day on a Plate Week One HYG

 

1926920_10152886697244276_8865251939486821499_n

I’m Lucie, I’m doing the program too so I wanted to say hello and share what I’ve been eating and how I’ve been feeling with you all.

I started the program because I’ve been feeling fatigued and my digestion has been really out of whack lately.  I decided to start with a fasting day consisting of warm water with lemon and liquid chlorophyll, organic vegetable broth, homemade chicken stock and chamomile tea. I drank a lot. Like, A LOT. And surprisingly I didn’t get hungry once. Weird. I think my digestive system really needed the rest.

This morning I felt light and motivated to dive into the program.  I must say the flatter stomach – which hadn’t happened in months - hello five-month-pregnant look on a daily basis! – helped with the motivation.

After my usual warm water with lemon and liquid chlorophyll, I made the Blueberry Smoothie with added hemp protein powder.  I tend to get hungry pretty quickly in the morning if I don’t add protein to my smoothies and I also added a pinch of slippery elm to make the smoothie a bit thicker.  I like to eat mine with a spoon. I also added some gelatine to soothe and repair my gut lining. It was delicious and the perfect low-fructose, alkaline breakfast to replenish my body after fasting yesterday

 Bluebs Smoothie

Apologies about the not-so-appetising picture but hemp protein makes everything look brownish!.

Throughout the morning, I sipped on homemade mint and ginger tea. I simply put some fresh mint leaves and slices of ginger into a teapot, poured boiling water over, let sip for ten minutes, strained and added a few drops of liquid stevia. It tasted yummy and very soothing for the digestive track.

I didn’t get hungry until 2pm, which, again, is SO not like me. For me, this program is all about re-learning how to listen to my body and I’m already amazed. I too often eat out of habit, boredom, anger, sadness and years of doing so have weakened my digestive system.

When I first embarked on the program, I promised myself to eat whenever I was hungry and never feel deprived.  I used to be a chronic dieter and don’t want to go back there.  I also told myself that I would only eat when I was physically hungry, to turn inward and pay attention to my body’s cues. Lee really emphasises this on the program and I feel like it is really helping me to differentiate between real hunger or whether I am having an emotional craving.  No I’m only two days in the program and it’s pretty clear to me that I very often eat more than my body actually needs!

For lunch, I made the Anti-Inflammatory Cauliflower Soup, which totally hit the spot. It was creamy and comforting, yet very tasty with all the warming spices: ginger, turmeric, cumin and curry. I also loved the bright colour that turmeric gave to the soup. I'll definitely be making this one again soon!

Cauli soup 1

The two main challenges for me when it comes to eating are being mindful and chewing. I’m pretty good at eating slowly and chewing properly when I’m eating with someone but when I’m by myself, it’s a complete different story. It’s like Instagram is calling my name and I MUST.CHECK.IT.NOW...

I have in the past found it impossible for me to focus one hundred percent on the act of eating. It makes me so angry and I tell myself I won’t do it again, yet, at the next meal, it’s the same story all over again.

So today, as I’m working from home, I put my phone, laptop, the book I’m currently reading and my notebook and pen in the bedroom.  I never watch TV so it’s not a problem for me either.  This really helped by not being tempted to “look at it just for a minute”, which always turns into the entire meal that I finish in under 10 minutes, wondering where it all went.

It was an interesting experience. I felt bored and a bit uncomfortable. I think I’m going to have to keep treating myself like a four-year old at each meal until I feel more settled and connected to myself and the food I’m eating! As we all know, this is paramount for good digestion and I really need all the help I can get!  I read Lee’s newsletter about mindful eating and this really helped me to put my eating into perspective.

As I had a late lunch I didn’t feel hungry until 7pm. That’s when I put some spinach and kale in a pan with coconut oil, added some garlic, cumin, curry and salt and pepper and one cup of almond milk. I purposely made it pretty thick, more like a mash than a soup and served it with dulse flakes. It was delicious and I may or may have not eaten too much of it 🙂

Spinach mash 1

I made large portions of each recipe that I cooked today. This means that I’ll be eating the same breakfast, lunch and dinner two days in a row but I’d rather eat the same delicious meals, knowing that I’m giving my gut all it needs to heal than having to spend each evening cooking three different meals to bring to work the next day or stress about not finding a suitable option in the food court. This is a personal choice but it works for me.

I hope you enjoyed my “Day on the Plate”.

All in all it was delicious and pretty easy.  I’m actually surprised how comforting and satisfying blended food is! I also thought that I would be hungry all the time but it was quite the opposite really.

I’ll be back in a few days to report on my experience. In the meantime, enjoy your soups, mashes and bowls but most importantly, as Lee says, please listen to your body! If it’s telling you it needs solid food, more animal protein or a warm breakfast, do as it says. Your body knows best.

Lucie 🙂

HYG for Vegetarians and Sneaking More Protein into Your Meals

30-days-autumn-e1402266877562

Welcome to all of our lovely vegetarians on the program, I know there are a large number of you so I wanted to address the protein elephant in the room 🙂

If you’re vegetarian and want to increase your protein intake whilst on the elemental diet you have a few options that you can implement to help you during the first four weeks:

  • Add one cup cooked quinoa to your soups, which will provide you with adequate protein (8g per cup) and nine essential amino acids.
  • Remember to choose protein rich options such as green peas (one cup contains 7.9g), broccoli (8g per cup), artichokes (6g per cup) and leafy greens.
  • Use nut milk in your smoothies (almond, cashew and pistachios are the highest in protein).
  • Take spirulina tablets or add spirulina powder to your smoothies. Spirulina is one of the highest known protein sources on Earth, containing 70% complete protein. Steak consists of only 25% protein once cooked!).
  • Add hemp powder to your smoothies, which has 10g of protein per 3 tablespoons.
  • If they agree with you, and your tummy can handle them, why not add a sprinkle of chia seeds to desserts (you will get 5g per 2 tablespoons).
  • Make the Chocolate mousse in the recipe section of the portal, as the cacao will provide you with protein, but please remember that cacao contains caffeine so should be eaten in moderation while on the program and earlier in the day is best.
  • If you’re not vegan, bee pollen can be sprinkled on top of smoothies, porridge or desserts for a healthy protein boost.

Also, if you can tolerate them and don’t have candida symptoms, after the first couple of weeks you can add lentils, chickpeas, white beans and pinto beans, which are high in protein.   Please always remember to soak them overnight and rinse them well so that they are easy to digest.  Adding some seaweed like kombu in the cooking water, will make them more bio-available and easier on the tummy. Add to soups with ¼ cup of quinoa for maximum protein absorption and blend.

Did you know that a little less than one tablespoon of nutritional yeast supplies the adult recommended daily amount of Vitamin B12. So enjoy a warm bowl of Turnip and Cauliflower or Broccoli, Kale and Mint soup.  I also want to let you know that if you have candida symptoms, eat nutritional yeast in moderation and monitor your reactions.

Animal protein can be hard to digest for many of us, so, even if you’re not vegetarian, consider limiting your consumption of meat, fish and eggs in the next few weeks and see how you feel. You may be worried about removing those foods from their diet but very often feel great when limiting them to two to three serves per week.

Lee xo

 

Liver Cleansing Dip

liver cleansing dip

It’s time to show your liver some love.  Your liver is your largest internal organ and responsible for a variety of very important functions, including supporting your digestive system and detoxification process.

 

One of the most important tasks that your liver attends to is breaking down everything that enters your body: food, liquids, supplements, medicines, and chemicals. The liver also produces bile, an important substance for detoxifying your body and breaking down fat.

 

But when the liver is clogged up and overwhelmed with toxins it cannot do its job effectively and we can become tired and stressed.

 

Because, your liver is similar to a filter, all the foods you eat, drink and breathe pass through it. Although your body has its own detoxification process, assisting it by eating the right foods, can greatly improve your health and well-being.

 

I’ve created an all-round delicious dip recipe packed with many as ten liver cleansing ingredients all whilst keeping it creamy and delicious!

 

Spread this on Spinach bread, or Lemony Herb Crackers, and eat alongside a daikon and endive salad for a thoroughly cleansing meal and liver loving meal.

 

Liver cleansing dip

 

Ingredients:

  • 1 large avocado, mashed
  • 3 tablespoons lemon juice
  • ½ small red onion
  • 2 cloves garlic
  • ½ cup Brazil nuts + a few for garnish
  • 2 firmly packed cups of raw baby spinach
  • 1 tablespoons olive oil
  • 1/2 teaspoon Celtic sea salt
  • Freshly cracked black pepper
  • chili flakes to taste
  • 1 tablespoons coriander, finely chopped + a few leaves for garnish
  • Optional: 1 tomato, chopped

 

Method:

  • In a bowl, roughly mash the avocado with a fork.
  • Add 1 tablespoon lemon juice, salt, pepper, chili flakes and chopped coriander.
  • In a blender, add the onion, baby spinach, Brazil nuts and garlic along with 2 tablespoons lemon juice, 1 tablespoon olive oil. You want the dip to be on the chunky side so you might want to use a “chop” setting.
  • Add the mixture into the bowl and mix with the avocado.
  • Cover and store in fridge until ready to use.
  • Serve with crushed Brazil nuts and fresh coriander.
  • If using, add chopped tomato just before serving.
 

Try it let me know what you think in the comments section below!

 

Have you heard about my four week Heal Your Gut Program?  Registrations are open now.  Course starts on Monday 8th August 2016.  Find out more here.

 

Lee xo

Heal Your Gut Four Week Program

happy girl

I’m so excited to let you know about the launch of my brand new Four Week Heal Your Gut program.  

If you’ve been feeling bloated, gassy, foggy or tired lately or  getting sick more often than usual, then this program can help. Or if you’re suffering from a condition that can be aggravated by diet and a poorly functioning digestive system, food allergies or intolerances, rashes, acne or IBD, IBS, Crohn’s disease, Celiac disease, leaky gut, inflammatory issues, thyroid problems, neurological disorders, obesity, diabetes, arthritis, fibromyalgia or other auto immune conditions my Heal Your Gut program will appeal to you and put you on the right path to better health.

As many of you already know, six years ago I was diagnosed with a non-specific autoimmune disease and fibromyalgia. I spent the first two years going from doctor to doctor, taking immuno-suppressants, antibiotics, steroids, anti-cancer drugs, anti-inflammatories and the list goes on, in fact I was taking up to twenty pills a day, whilst not feeling any better. I felt nauseous, exhausted and foggy almost every day and was crippled by food intolerances and arthritis. Sick of being constantly sick I looked inside and found that the health of my gut was responsible for many of my symptoms.

Once I started healing my gut, I was better able to absorb the nutrients from the food I was eating, and getting a lot more nourishment, which in turn supported my healing process.  I began by including lots of easily digestible foods in my diet to give my digestive system a chance to heal and recover. I stayed on this elemental diet for four weeks and the results were nothing short of incredible.  After I started repairing and replenishing my gut, I was able to reintroduce more foods and by then I was actually absorbing more nutrients and my health started to greatly improve.

The gut protocol that I followed has changed my life for the better and I now live an energetic, full and healthy life.

Many of you already have my eBook Heal Your Gut, and have been enjoying great results from the program and now even more people have come to me asking for help with their digestive issues. There’s so much conflicting information out there, I know how confusing and frustrating trying to be healthy can be.

That’s why I’ve decided to bring the program online so that you have all of the information in one place and 24/7 access to help from myself and my dream team of experts including integrative medical practitioners, nutritionists, naturopaths, kinesiologists, meditation and mindfulness experts and scientists.  The program is also suitable for vegetarians.

You desperately want to heal yourself and feel vibrant again but you don’t know where to start. I have been there!

That’s why I’ve created a program where I share all the knowledge and information I’ve gathered during those years spent investigating and overcoming my own health issues.

Your gut is the gateway to a healthy brain and immune system. Approximately seventy to eighty percent of your immune tissue is located within your digestive system, which is why it needs to be thriving and healthy in order to avoid illness.  The health of your digestive system directly impacts the functioning of your brain.  Which is why a dysregulated gut is linked to the development of a range of illnesses from autism and depression, to autoimmune conditions such as Hashimoto’s, inflammatory bowel disease and type 1diabetes.

As you can see, having a healthy gut has a great impact on your overall health.

This program is for you if you have been suffering from any of the following:

  • digestive disturbances such as bloating, gas, constipation, or diarrhea, new sensitivities to foods eaten regularly
  • stress
  • chronic fatigue, lethargy, brain fog
  • depression
  • muscle and joint pain and fibromyalgia
  • autoimmune diseases such as Hashimoto’s thyroiditis, rheumatoid arthritis, ulcerative colitis, lupus, psoriasis, scleroderma or multiple sclerosis
  • low immune system
  • acne
  • skin and allergy problems
  • oral and vaginal thrush, urinary tract infections

You'll also benefit from the program if you are:

  • eating a diet high in sugar, carbohydrates, preservatives and additives (the typical modern diet)
  • taking antibiotics, non-steroidal anti-inflammatory agents (NSAIDS), steroids, antidepressants, statins, laxatives and antacids
  • taking the birth-control pill
  • drinking tap water, which contains chemicals such as fluoride and chlorine
  • exposed to and absorbing toxins (conventional beauty and household products)

The Heal Your Gut program will provide you with information and a healing gut protocol along with easy to make, anti-inflammatory and easy to digest delicious recipes.  By following the protocol you’ll feel more vibrant and alive and have energy to burn.

Although changing the way you nourish your body and following the Heal Your Gut diet will have a major role in healing your gut, this program is not only about telling you what to eat and what not to eat. Food can nourish or harm your body but other factors can have the same effect too.

If you are sleep-deprived, hate your job, constantly argue with your partner and overload your body with toxins and chemicals, your health will suffer as well.

This is why I will share with you a holistic approach to healing your gut where I will encourage you to look at all areas of your life and reconsider what being healthy means.

I will teach you self-care, stress-relieving practices and ways to avoid toxins in your body, house and emotional life.

To see long-lasting results, you need a holistic approach that goes beyond eating a good diet only. The simple changes I will show you during the program will impact your health in such a positive way, your body and mind will thank you for it.

The program starts on Monday 8th August 2016 and runs for four weeks where you will be supported every step of the way. 

Once you sign up, you’ll be able to log onto the private Heal Your Gut portal where you’ll have access to: 

  • Heal Your Gut treatment protocol
  • 100 delicious, healing recipes
  • Printable meal planners
  • Shopping list
  • Information on gut-healing herbs and natural antibiotics and anti-microbials
  • Yoga poses for digestion
  • Latest research and scientific findings
  • Reading list
  • Information on how to safely reintroduce food after completion of the program
  • The Heal Your Gut eBook
  • Resident experts in their fields who will share their knowledge on specific gut-healing topics
  • Information on dealing with cravings, managing detox reactions, avoiding chemicals in your house and beauty cabinet, how to eat get organised

As a Heal Your Gut participant, you will also:

  • receive regular emails and videos where I will share additional tips to support and enhance your gut healing process
  • be invited to the Heal Your Gut private facebook group where you’ll be able to share your experience and ask questions
  • have access to 24/7 support for any questions, concerns or needs you may have
  • be able to participate in weekly giveaways 

If this sounds like it would benefit you, click here to find more information about the program. 

Or watch my video here.

 2014-10-20_120610

If you’re sick of being sick and ready to heal your gut once and for all and get your health and vitality back, I would love to have you on the program.

Join me here for four weeks of deep healing and self-care!

Let’s Do This…

Together.

Free supercharged recipes delivered to your inbox!

When you register for our newsletter you'll also receive a FREE gut health recipe ebook.