Let’s talk about vegetables.

To be frank, many of us are simply not getting enough of them. 

As a whole, our society is in need of a total food choice revamp. While I'm not saying that we all need to run around being 'vegan hippies' and changing our name to Lola Granola, I do think it's fair to say that there are many people who don't have enough vegetables in their diets, eat way too many refined, processed foods and some that consume copious amounts of animal protein and fat.

If this resonates with you, then I'd love to share a few of my favourite veg based recipes.  

Including more vegetables in your diet doesn't need to be a scary thing. In fact, it can be fun and easy; it's sure to ease up your digestive system, make your skin glow and leave you feeling lighter and cleaner. You can always combine it with my vegan Love Your Gut powder to help the process along. 

Going more plant-based means you increase your intake of micronutrients that help the body thrive, not just survive. Vegetables and fruit are high in dietary fibre, minerals, vitamins, antioxidants, phytonutrients and more that have proven to help boost immunity, fight infection and help to protect against disease.

If we examine diets of those living in the Blue Zones, populations who have the most number of centurions (people living over the age of 100), such as the Okinawan’s, they consume a largely plant-based diet.

The proof is in the pudding (if that pudding was vegan and made of avocado and cacao obviously...).

These people live high-quality lives with minimal medicine, relying on their food as medicine. I don’t know about you but that sounds like a pretty good deal to me.

If you want to get in on all the vegetable action, I’ve put together my Top Ten Favourite Veg Recipes to help you Live Life on the Veg.

Are you ready?

Vegetable Marrakech Casserole

There’s nothing better than a hearty vegetable casserole. Inspired by the spices of Marrakesh, this delicious casserole filled with hearty vegetables, chickpeas and delicious spices makes vegan eating exciting! When you eat this casserole, be sure to eat it mindfully and slowly. Enjoy it, take in all the flavours and give your gut some real love. Check out the mind-blowing recipe here.

Smashed Avo on Golden Gut Loaf

Nothing says breakfast to me more than my Smashed Avo on Golden Gut Loaf. Before you roll your eyes because you can barely look at the words smashed avo with amazement anymore, let me tell you, this recipe is seriously next level. It's smashed avo like you've never seen before! Avocado is rich in heart-health. monounsaturated fats, boosting skin health, reducing LDL cholesterol in the blood and lowering risk of heart disease. It’s high in Vitamin K which is great for bone health and also, assists our absorption of calcium. Combining avocado with my favourite Golden Gut Pumpkin and Nut Loaf is one veg breakfast you don’t want to miss. Get the recipe here.

Supercharged Dahl

If I had to say one of my favourite meals ever, it would definitely be Dahl. I love Dahl – it’s dahl-icious. If you’ve never heard of Dahl, it’s a curried dish of lentils and includes a whole heap of spices including anti-inflammatory turmeric, digestive-improving cumin and nausea-relieving ginger. It’s warming, grounding and super simple. If you’re following a veg diet, you’ll know just how crucial little lentils are. Lentils are a low-calorie, nutrient-packed legume with a nutty flavour. They contain a great source of prebiotic fibre as well as protein and iron. These lentils pack a serious punch and so, are the stars of our favourite Indian dish. Check out the recipe now.

My Bestest Ever Vegetable Stock

Vegetable stock is a must-have in any kitchen but did you know you could make your very own stock at home? Homemade vegetable broths made mindfully at home are one of the easiest and cheapest ways to use up leftover veggies, making it a fabulous environmentally-friendly household staple. You can use this stock as a base for sauces, stocks, soups and stews. While you can make your own amazing veggie stocks by simply throwing veggie scraps like celery, carrots, garlic, herbs and other garden favourites into a pot, this is by far my favourite recipe for it. Get ready to knock your socks off with this awesome stock here.  

Anti-Inflammatory Spring Pea Soup

Pass the peas, please! Peas contain dietary fibre and a load of antioxidants to help reduce inflammation within the body and encourage healthy gut bacteria. They’re low in calories but high in protein, antioxidants and micronutrients. This anti-inflammatory soup is full of delicious spices and veggies to help ground the body and reduce inflammation . It's a green, lean, gut-healing machine! Get the recipe here. 

Vegan Caesar Salad

You know your friend who watched one of those vegan documentaries, guilted themselves into going vegan and invited you over for gross faux soy meats and soggy tofu dinners? Don’t be that friend. Ever. With my Vegan Caesar Salad, you can show the world just how delicious vegan food can be! I’ve used tempeh in this salad to add plant-based protein and beneficial bacteria to take this Caesar-inspired salad to the next level. If you want to read about my thoughts on soy and try out this delicious salad for yourself, click the recipe link here.

Bohemian Baked Vegetable Bowl

If you’re a keen foodie, you’ve no doubt already jumped on the Buddha Bowl bandwagon. Buddha bowl's are made to be absolutely beautiful. The vegetables are roasted perfectly and placed in delicate coconut bowls, ready to be forever instagrammable. My Bohemian Baked Vegetable Bowl is nothing like that. It’s totally messy, care-free and fun-loving. It’s not trendy; it’s a recipe you can enjoy forever. My Bohemian Baked Veg Bowl is made of deliciously roasted veg, a creamy tahini dressing and some kale, because well, kale. I’ve also included some sunflower seeds and pepitas for a delicious crunch. Let’s spread the messy veggie love with this recipe here.

Savoury Smashed Root Vegetables

Forget boring mashed potato and say hello to this delicious vegetable smash! Think turnip, parsnip, sweet potato and carrots. It's the perfect side to literally everything. My Savoury Smashed Root Vegetables are full of prebiotic-rich fibre for good gut health and delicious spices for mouth-watering approval. I’ve topped it with nutritional yeast flakes and you can use either Golden Gut Blend or Love Your Gut Powder for the ultimate gut-loving boost. Get smashing those vegetables with the unstoppable recipe here.

Oven Baked Veg and Garlic Soup with Toasted Seeds

This baked veg soup is absolutely fool-proof. It’s sure to warm you up from the inside out. It’s full of antioxidant and anti-inflammatory rich cauliflower to help fight off inflammation. Plus, the garlic in this soup can help lower cholesterol and combat heart disease. It’s seriously soupercharged! Think of the toasted seeds atop like the cherry on the cake – seeds are rich in zinc, a crucial but often forgotten mineral that helps with growth, skin health and immunity. Get the recipe here.  

Lentil and Sunflower Seed Moussaka

Last but certainly not least is my Lentil and Sunflower Seed Moussaka from Eat Clean, Green and Vegetarian. It’ll turn any carnivore into a #meatlessmonday fanatic. It’s a seriously delicious recipe that’s oh-so-easy. Instead of using traditional dairy in this recipe, I’ve created a creamy and delicious alternative topping made of sunflower seeds. This moussaka’s topping is made with sunflower seeds to satisfy creamy winter cravings and offer you a healthy dose of vitamin E and B vitamins. I know - crazy talk! Try out the recipe below because it seriously needs to be made to be believed.

Lentil and Sunflower Seed Moussaka

Ingredients:

• 100g sliced eggplant
• 100g zucchini, sliced
• 1 onion, sliced
• 3 Tbs olive oil
• 1  shallot chopped
• 2 garlic cloves, minced
• 2 Tbs Apple Cider vinegar
• 2 cans of chopped tomatoes
• 2 cans of lentils, lightly drained
• 2 tsps oregano
• 1/2 tsp cinnamon
• 1/2 cup vegetable stock 

Topping: Sunflower Seed Cheese 

• 1 cup sunflower seeds (soaked in water for 3 hours)
• 2 garlic cloves
• 1/2 lemon juiced
• 3 Tbs nutritional yeast flakes
• pinch sea salt
• 6 Tbs filtered water
• 2 Tbs Nutritional yeast flakes, to garnish (optional)

Method:

1. Preheat oven to 200C.
2. Sprinkle eggplant and zucchini slices with Celtic Sea Salt let sit in a colander to drain for roughly 30 minutes, then rinse off the salt.
3. Brush eggplant and zucchini with olive oil and  place in 200C oven for 20 mins until browned.
4. Moving on to the sauce, sauté garlic and onions in a pan on your stove top until browned.
5. Add apple cider vinegar, tomatoes, lentils, stock, oregano and cinnamon and cover and simmer on medium to low heat for about 15 minutes.
6. To make the sunflower nut cheese, place pre-soaked seeds in a food processor and mix until a smooth paste. Then place into refrigerator to chill and firm. (Tip: For a creamier cheese add filtered water.)
7. In a casserole dish place a layer of the cooked eggplant and zucchini, and cover layer with sauce. Repeat until casserole dish is full, or you have used all your vegetables and sauce. Ensure the top layer is vegetables.
8. For the final layer, cover the vegetables in the sunflower nut cheese.
9. Sprinkle nutritional yeast flakes on top. (Optional)
10. Bake in oven at 220C for about 15-20 minutes or until the top is crispy.

Do you like cooking with veg?  Let me know your favourite recipes in the comments section below.

It’s always a bumpy ride when skin issues surface.  Particularly when it comes to children.  Thinking about acne and eczema literally makes many parents’ skin crawl (myself included).  My daughter Tamsin suffered from eczema throughout school and into university. When any signs of dryness or red bumps appear on your child’s skin and you've tried so many different products to ease the symptoms, but nothing seems to help it can be very frustrating.  

Does your child often feel irritated? Do you both tend to suffer from skin issues? New research has come to light that may be the helping hand that we’ve all been waiting for.

The condition of your skin can say a lot about your health and common skin conditions such as acne, rosacea, eczema, psoriasis and dermatitis can actually be a sign that your gut isn’t functioning properly.

I hear from many parents whose children are suffering from skin problems, two of the most common complaints are eczema and acne. Both can have a negative impact on quality of life both visually and with physical symptoms such as itchiness, pain and lack of sleep.

Fortunately the latest research that scientists are uncovering is the connection between the health of your microbiome and how it can directly affects and impacts your skin. This is welcome relief for many parents who are struggling to find answers that don’t involve hardcore steroid creams or medication.

It’s easy to forget that your skin is actually an organ; in fact, it’s your body’s largest organ. Your skin is part of the integumentary system, which also consists of your hair and nails and its main function is to act as a physical, chemical and antimicrobial barrier.

An important factor in keeping your skin healthy is sebum. Whilst the right amount of sebum protects the skin, too much can result in conditions such acne and too little can result in dry or cracked skin.

Your gut flora have been shown to influence sebum production (an oily secretion that reduces water loss from the skin surface and protects the skin from infection caused by bacteria or fungi) as well as the fatty acid composition of the sebum. Signals sent from your gut flora can communicate with the bacteria on your skin and research is beginning to show these interactions have a major influence on skin conditions such as dryness, collagen production and other skin issues such as atopic dermatitis.

This week I interviewed cell and molecular biologist Dr Peter French, Bioxyne’s Chief Scientist so that I could learn more about this condition that is affecting 10% of the population and find out more about the connections between atopic dermatitis and the gut. Over the years I made my own discoveries too such as the importance of gut health and the prevalence of staph infections in eczema cases. I had always been convinced that this was one of the missing links but it was never confirmed until now.

Even if this post only helps one family it will make my work worthwhile!

What is atopic dermatitis? What are the causes? 

Atopic dermatitis (AD), also known as eczema, is a common inflammatory skin disease affecting 10% of the population, and posing a significant burden on healthcare resources and on the patients’ quality of life. The first signs of AD usually appear early in life (from 6 months of age) and often precede other allergic diseases such as asthma or allergic rhinitis. The majority of cases (at least 60%) arise within the first year of life.

If you’ve been diagnosed with Inflammatory Bowel Disease (IBD), you’re not alone. Crohn's Disease and Ulcerative Colitis, form part of a group of digestive diseases under the umbrella term IBD, and are common and chronic conditions of the small and/or large intestine. Whilst some people can be genetically predisposed to IBD, it can also be linked to a traumatic experience, inflammation and poor immunity.

The goal of inflammatory bowel disease treatment is to help to lower the inflammation that can trigger your signs and symptoms. By lowering inflammation this can lead to relief from symptoms and also help you to get into long-term remission and reduce flare ups. 

Let’s talk about some of the main things you can do to keep on top of your IBD and reduce flare-ups. First of all, it’s vital to look after your gut health and stay hydrated, as your gut is central to your overall health and energy levels.

When it comes to eating, one of the easiest places to start to show your gut some love is by reducing foods that can contribute to inflammation.  These foods can be anything from processed foods and additives to heavily refined foods like bread and pasta. Also when having a flare up, be mindful of raw seeds, excessive fibre, nuts, vegetable and fruit skins, artificial ingredients and coffee and alcohol. 

Are you looking for recipes to supercharge your gut?

Or, are you thinking to yourself: “why on earth do I need to look after this irrelevant part of my body?”

Whether you’re one extreme or the other, help is on the way!

Looking after the gut is your gateway to the health of your overall body. Inside you there are trillions of living microorganisms and the majority of them live very happily in the gut.  It's not just the area where you digest food, it also has important connections to your brain and immune system, as well as influencing the interplay of hormones in your body.  Can you believe that your gut health can even affect the length and quality of your sleep?

When your tum's a little disgruntled and out of whack, it makes your body more susceptible to a multitude of  conditions like irritable bowel syndrome, inflammation, obesity, and anxiety and depression, as well as insulin resistance.

If you’re keen to improve your health and maintain energy levels one way to do it is through nutrition and by eating high-quality, wholesome food, just like this lovely Greened up Shakshuka recipe from my book, Supercharge Your Gut. 

That sounds great and all, but surely, it’s easier said than done. Who has time to slave over a stove every day?!

That’s where you’re wrong!

Much of your gut health is in your own hands. When looking to supercharge your gut, it’s so ok to be simple with it. By taking one easy step at a time, and not stressing about being perfect, you can be on your way to looking after your body’s most influential part for good. If you want to find out more about just how to supercharge your gut, be sure to check out my latest book or my two-day Supercharge Your Gut Program.

There are some moments that completely melt you.

Maybe it’s the time you first fell in love, the tantalising aroma of your mother's home cooking, the look your puppy gives you when you’re giving them a belly scratch, the way you feel when you watch the best scene in your favourite movie, or in my case an upcoming Royal Wedding!

Being from the UK, I love anything royal and to celebrate the union of Meghan and Harry, I've concocted a beautiful biscuit recipe that is absolutely delicious and based on a classic. Might I add, this biscuit pairs perfectly with a jolly good cup of tea and creates a moment of bliss when devouring.

Whatever your melting moment is, that feeling of pure enjoyment and ecstasy is something we all should feel more of; and a lot more often. Wouldn't you agree?

If you’re looking to feel that melty feel even when the person you love annoys you, your dog starts to bark, or the baby starts to cry, these are the cookies you need to transport you to a calm and happy place!

Whatever it is, it’s time to take a melting moment cookie out the jar and re-live those happy feels. Better still, make them for someone you love and watch them melt away to a place of pure pleasure and bliss.  They're even the perfect wedding gift! Speaking of wedding gifts, you may just find the perfect one here.

Melting Moments are one of my favourite cookies ever. Whether you like them super soft and delicate or crumbly and crispy, they’re definitely a crowd-favourite. I’ve recreated these cookies with a delicious lemon filling, because while they’re delectable on their own, there’s something extra special about the lemon filling. I know you’ll just love this royal partnership.

So, how do we go about getting that perfectly nostalgic, melty consistency?

Cashew butter is key here! Cashews are packed with vitamins and minerals including Vitamin E, K and B6. They contain high levels of antioxidants which when consumed regularly, can actually protect the eyes from light damage. Cashews in moderation can also be effective when trying to lose weight as they're high in monounsaturated fats. If you're not a fan of nuts, you can swap out the cashew butter for tahini or another seed butter of your choice!

I’ve also included vanilla powder in these cookies because it takes the flavour to the next level. Seriously. Vanilla is another ingredient that is high in antioxidants and just boosts the flavour of just about anything. I know ½ a teaspoon doesn’t seem like a lot but a little goes a long way when it comes to vanilla. 

To make these cookies extra Supercharged, I’ve added some Love Your Gut Powder. Love Your Gut Powder gently cleanses and sweeps away plaque built-up in your gut over time. It’s a gluten-free, dairy-free and vegan powder made of diatomaceous earth, a raw whole-food which helps to cleanse the gut, allowing you to absorb your nutrients more effectively. This magical powder makes a remarkable improvement in digestion, nutrient absorption and waste removal. Who says you can't have your gut-boosting cookie and eat them too? 

In the lead up to the royal nuptials I'd love you to be ready for these melt-in-your-mouth cookies. They are perfection and super easy to make.

If tea is not your bag, these Melting Moments are the perfect accompaniment to a Golden Latte! All you need to do is place 1 cup of milk of your choice, 1 tablespoon of Golden Gut Blend, 1 tablespoon of fresh grated ginger, 1 teaspoon of cardamom, 1 star anise and rice malt syrup or stevia to a small sauce pan, heat gently over a medium heat until steaming, let it infuse and whisk briskly until frothy. Strain the spices and pour it into a mug to enjoy! 

If you’re looking a delicious treat to enjoy this royal wedding weekend, why not try out my delicious Melting Moments? 

Melting Moments

Makes: 8 cookies

Ingredients

• 1 cup cashew butter
• 1 egg
• ½ teaspoon vanilla powder
• 1 tablespoon rice malt syrup (optional) or raw honey

Lemon filling:

• ¼ cup coconut cream
• 2 tablespoons cacao butter
• Zest of one lemon
• ½ tbsp Love Your Gut Powder
• 8 drops liquid stevia

Method

1. Preheat the oven to 160℃ and line a baking tray with baking paper.
2. In a large bowl and using a wooden spoon, combine cashew butter, egg, vanilla and rice malt syrup if using. You may wish to use your hands if it is not combining properly.
3. Using your hands, carefully shape into 16 cookies and place on the prepared tray. Use a fork to imprint the cookie.
4. Bake in the oven for 15 minutes. Leave to cool completely before assembling the cookies.
5. To make the lemon filling, gently heat the coconut cream and cacao butter in a small saucepan over a low heat until no lumps remain. Transfer to a small bowl and stir in the lemon zest, powder and stevia. Place in the freezer for 15 minutes to let it thicken.
6. To assemble, carefully spread the filling on the base of half the cookies and sandwich another cookie on top. These cookies are crumbly so work delicately!

After an amazing trip to the UK I've hit the ground running and fallen straight into the arms of my trusted soup pot. Today I'm back into the kitchen and whipping up one of my favourite soups.  There’s something about chicken soup that feels like coming home. Chicken soup has a way of bringing comfort and warmth to even the coolest of autumn nights. I’m convinced that chicken soup has the power to heal anything - from the worst colds and flus to the winter blues and even jet lag. 

Not only is soup extremely nourishing, it's also the perfect way to sneak in a few extra veggies, increase your fibre and water intake! Soups are an extremely popular choice for cooler nights but they’re equally as delicious, and sometimes even better, the next day for lunch. This Chicken and Vegetable Anti-Inflammatory Soup is super satisfying and is extra special because it's home-made. Seriously. There’s nothing better. It can cure anything; it’s your new autumn staple. Please give it a try.

One supercharged feature of this soup, which deserves a lot more credit than I am giving it, is my favourite ingredient garlic. There’s a lot more to garlic than being a great flavour booster and toast companion. Garlic is a strong detoxifier which reduces inflammation and boosts the immune system. The compound within garlic known as Allicin is anti-bacterial and anti-fungal, fighting off infections as the seasons change! It fights off colds, flus and first kisses (you’re welcome, parents)! I love garlic so much. In fact, I’d say it’s an essential ingredient in a Supercharged Kitchen.

Zucchini may be low in calories but it's extremely high in nutrients. This antioxidant-rich veg is rich in Vitamin C, lowering inflammation and oxidative stress. It's also high in the mineral potassium, which improves heart health and may naturally lower blood pressure. I've added it to the soup to up the green quota. 

Chicken soup is truly nourishing for your insides, particularly your digestive system. It's what I like to call Soul Food. Even Oscar likes it! He has impeccable table manners by the way.

Another green veg featured in this supercharged soup is broccoli. Broccoli is high in antioxidants and is actually a natural liver detoxifier! Even if you're not much of a drinker, your liver health can become compromised by the chemicals you ingest and medicines you take. Consuming broccoli is a great way to help your body naturally detoxify and get your liver working at it's prime!  Broccoli is also high in fibre, soothing the gut lining and preventing bacterial overgrowth. 

Another year-long essential that features in this soup is my Golden Gut Blend. It provides a dose of gut-loving golden spice that is rich in minerals, great for anti-bloating and creating an alkaline environment within the body. It’s also high in absorbable iron, boosting energy and brain function, so you can kick those cold weather blues for good! Golden Gut Blend is also a metabolism booster and can soothe the gut after eating too. 

You can make this soup in batches and keep it in the freezer for those nights when you can't think of anything worse than yawning while standing over the stove-top waiting for the water to start bubbling... been there, done that, bought the wooly jumper. This soup will stay good for about three months in the freezer and a week in the fridge. If you’re looking for a meat-free soup, swap out the chicken stock for vegetable stock – it really is that simple. Vegetarians I've got your back!

Supercharge your health tonight with my scrumptious Chicken and Vegetable Anti-inflammatory Soup.

Chicken and Vegetable Anti-Inflammatory Soup

Serves 2-3

Ingredients:

• 2 tbs olive oil
• 4 large garlic cloves sliced 
• 2 large carrots cubed
• 4 zucchini cubed
• 1 head broccoli chopped small 
• 500 mls chicken stock
• 1 lemon squeezed
• 3 tbs wheat free tamari
• 1 TBS golden gut blend 
• Salt and pepper to taste

Method:

1. Warm 1 tbs oil in heavy based saucepan on medium heat 
2. Pan fry garlic slices then remove and set aside
3. Add 1 tbs oil and all veg and cook on medium until softened and browned 
4. Add remaining ingredients and bring to the boil stirring then turn down heat to low and simmer for 30 minutes
5. Remove from heat and let cool slightly so that you can blend all ingredients in a processor or blender
6. Season to taste

Let’s talk about stress, baby. Let's talk about you and me...

While I know stress isn’t one of the sexiest topics out there, in our modern-day world, it’s become a major issue because we've all become super busy! While we praise busy-ness and love to talk about how busy we are (seriously, it's like a competition these days!), the stress that comes with it isn't always a good thing. When I'm feeling overwhelmed, I always try to remember to listen to my own gut instinct; by that I mean to take things slower when I'm feeling like everything is becoming a little too much and I try to reduce stress as much as possible by slowing down. 

Stress plays a huge role in gut health, altering the composition of the gastrointestinal microbiota and likewise, an unhealthy diversity of bacteria can impact emotional behaviour and exacerbate our stress response. While we all try to find balance by going to work, spending time with family, seeing friends, exercising, cooking healthy meals, and the list goes on, this kind of busy lifestyle can lead us down stress street! 

If an adult hasn’t inherited healthy lifestyle and eating habits from their family or community when young, it becomes increasingly harder to develop and implement them in later stages of life. We all know it’s a lot easier and more convenient to choose processed, take-away food over home-made food but really, in the long run it's not always the best choice for long term health. The thing with processed and instant foods are that they can be difficult to digest, really slow down our digestive systems and take a huge toll on the health of our gut micro biome.

If you’re looking to make ‘adulting’ at work a little more easeful, I'm sharing a few tips and tricks from my book Supercharge Your Gut to get you on the right track, because you know what - adulting is stressful enough. 

I recommend waking up early with the sun, drinking a large glass of warm filtered water with the juice of half a lemon or apple cider vinegar to kick-start that digestive system and liver into full gear. I love getting up and moving first thing in the morning. Not only does getting out into nature help start the day off on the right foot, it also resets the circadian rhythms which stimulates the pituitary gland, releasing feel-good hormones. Now you have no excuse to not be a morning person!

Once you’re home from your morning exercise, try dry body brushing with a long handled brush. Then shower and switch between bursts of hot and cold water to get the lymphatic system pumping. While you’re in the shower, try oil-pulling. Place 1 tablespoon of extra-virgin coconut oil or sesame oil in your mouth upon rising, before you’ve eaten or drunk anything. Swish the oil around your mouth for 10 minutes, then spit it out. Never swallow the oil, which will be full of bacteria.

Brush your teeth and tongue thoroughly afterwards, to remove any excess oil, or invest in a tongue scraper. Including this simple ritual in your day will offer benefits such as whiter teeth, clearer skin, healthier gums, fresher breath, clearer sinuses, an improved lymphatic system, better sleep and increased energy, and for pre-menopausal women better regulated menstrual cycles. 

When you’re ready and dressed, make yourself some Love Your Gut Powder in a glass with water. If you're low on time in the morning, I recommend preparing breakfast the night before. Recently, I've been loving my Golden Gut Nice Cream, Mocha and Banana Smoothie Bowl, Golden Gut Granola Clusters or Smashed Avo on Golden Gut Loaf for breakfast. They're all seriously delicious and can be prepared before-hand for ultimate convenience. 

Throughout the day, be sure to hydrate! Sip on ginger, lemongrass, fennel and fresh mint teas, and flask it. You can also stash pre-made tea mixes in your desk drawer at work to enjoy throughout the day.

And now, for lunch! If you can, use your lunch time as a break in your day. Try to enjoy lunch away from your desk, instead of doing that half-eating, half-typing or writing thing – not good! Go for a walk during your break, do some yoga poses or stretches and remember to breath!

If you've got a meeting after lunch, try warrior pose for strength and firm foundations.  It takes just a few minutes and you'll be surprised how different you feel afterwards. Find an empty meeting room or do it in the bathroom! Avoiding being sedentary can reduce stress and increase focus and productivity.

If you’re keen for an absolutely delicious lunch; one that’ll take your whole office to the streets of North Vietnam with its fragrant smell, you have to try out my Beef Pho Broth. Pho originated in the early 20^th century and was sold at dawn and dusk by roaming street vendors, shouldering mobile kitchens. Don’t be put off by the list of ingredients, as this wonderfully fragrant broth is very simple to prepare. My advice is to make the broth beforehand on a weekend and freeze it.  That way you'll have it on hand when you need it. It also works beautifully in a slow cooker. Pho is as comforting as it is delicious – it’s like a mid-day hug for your insides.

If you’re prone to snacking, you may want to pack some snacks so you’re well prepared and not munching down on the packet of stale crisps that has been sitting at the bottom of your desk drawer for three weeks too long. Try vegetable sticks with hummus, tuna dip and/or an avocado. If you're feeling extra zesty, why not pop half a lemon in your bag for a citrus squeeze? 

Once you've finished work and got home, it's usually the time to start thinking about dinner. I know how hard it can be to motivate yourself to cook something after a long day of work, but it's so worth it! For me, I like to use cooking as a time to de-stress and reconnect. After a long day, I recommend choosing a meal with protein such as my Asian Kelp Noodle Salad,  Supercharged Savoury Mince or Vegan Caesar Salad!  They're quick and easy to prepare and so Yum.

Make sure you’ve had enough to eat by indulging in a gut-soothing dessert. Try some Turmeric Fudge (which can be pre-made on the weekend and frozen) and, if you’re still hungry, finish the night with a Maca and Tahini Latte.

For ultimate stress-busting benefits, be sure to try out my beautiful broth below! I promise you won't be disappointed. To make it easy for you, don't forget to make the broth on the weekend then it's so easy to heat up for mid-week dinners and lunches, just by adding the extra ingredients.

Beef Pho Broth

Serves 4-5

Ingredients:

• 1 tablespoon extra virgin coconut oil
• 1 kg (2 lb 4 oz) beef bones — shin, knuckles, marrow and gelatinous cuts are good
• 6 star anise
• 2 cinnamon sticks
• 3 cardamom pods
• 2 teaspoons coriander seeds
• 2 teaspoons fennel seeds
• 3 whole cloves
• 2 litres (68 fl oz/8 cups) filtered water
• 2 tablespoons apple cider vinegar
• 1 brown onion, thinly sliced
• 7.5 cm (3 inch) knob of fresh ginger, peeled and chopped
• 1 tablespoon wheat-free tamari
• 500 g (1 lb 2 oz) beef sirloin, thinly sliced
• 3 zucchini (courgettes), spiralised
• 1 handful of bean sprouts
• 1 large handful of mixed fresh basil, mint and coriander (cilantro)
• 2 limes, cut into wedges or cheeks

Directions:

To make the broth...

• Preheat the oven to 200°C (400°F). Melt the coconut oil in a flameproof casserole dish over medium heat. Add the bones and stir to coat.
• Put the lid on, transfer the dish to the oven and bake for 30 minutes, or until the bones are browned. Place the casserole dish back on the stovetop.
• In a dry frying pan, toast the spices over medium heat for 2 minutes, or until fragrant. Add them to the casserole dish with the filtered water and vinegar.
• Season with sea salt and freshly ground black pepper. Bring to the boil, reduce the heat to the lowest setting, then simmer for 1 and 1/2 hours, adding a little more filtered water from time to time if necessary.
• Using tongs, carefully remove and discard the bones. Allow the broth to cool, refrigerate or freeze, then scrape off any congealed fat on top (keep it for cooking with).

To make the soup

• Add a bit of the stock fat to a frying pan and lightly sauté the onion and ginger. Transfer the mixture to the casserole dish.
• Bring back to the boil, stir in the tamari and season to taste.
• To serve, arrange the beef and zucchini in bowls. Pour in the boiling broth and top with the bean sprouts and herbs. (The boiling broth will book the meat. If you prefer the beef to be cooked longer then add it to the casserole dish when bringing to the boil). Serve with lime wedges.

Easter is hoppening soon and you know what that means – chocolate, sleeping in, long weekend celebrations, chocolate, the Easter Bunny, chocolate, oh and did I mention chocolate?

If you’re looking for a new delicious Easter egg to bring to your table or basket, why not try out my Cherry Ripe Easter Eggs?

I know what you're probably thinking - Why Cherry Ripe?

I think it’s safe to say, Cherry Ripe's are sometimes one of the most unpopular chocolates of the bunch - they're the one that are usually left at the bottom of the packet. There’s just something about the combination of dark chocolate and cherry glace that’s usually off-putting, especially to children! I must admit, out of all the chocolates out there, the one I would never choose was the Cherry Ripe. I just never jelled with it 😉

However, seeing that I’m a big believer in giving things a fair go, I decided to give them a second chance.

And you know what? I’m happy I did!

These chocolatey, cherry and coconuty raw, refined sugar-free, gluten-free, dairy-free and vegan-friendly Cherry Ripe Easter Eggs are perfect bite-sized snacking, just in time for Easter! If you were never a cherry ripe fan, but like me, love cherries, coconut and chocolate, you’re in for a real treat.

If you’re someone who usually feels a little bit lethargic, tired or bloated after holiday period, these are the Easter eggs for you! While I love celebrating holidays with good food, it’s very easy to overindulge over the holiday season and feel a little queasy afterwards. Be sure to fill up on good-quality, wholesome food, rather than leaving too much room for dessert! If you fill up on mains, you’re less likely to overindulge when dessert’s ready. However, if you’re looking for a dessert perfect for Easter, these Cherry Ripe Easter Eggs are exactly what you need.

By consuming real, home-made Easter Eggs you can avoid the processed one’s on the shelf, usually packed full of additives, vegetable oils and sugar. Home-made goodies such as these Easter eggs always taste better because you can truly taste the love that is rolled into them! 

The combination of cherries and chocolate makes this recipe extremely high in calcium and Vitamin C. Cherries are bursting with antioxidants and can help reduce bodily inflammation. These Cherry Ripe Easter Eggs also have a little Love Your Gut Powder to help soothe your tummy after some necessary Easter feasting!

The best part about them? No cooking is required! Yes, that’s right – it’s raw! If that’s not an Easter miracle, I don’t know what is. Oh, and they contain cherries – I mean, who wouldn’t be happy with their kids hunting for fruit?

So, go on... I know you want to.

Happy Easter everyone!

Cherry Ripe Easter Eggs

Makes: 12–15 Easter eggs

Ingredients

• 2 ½ cups desiccated coconut
• 2 tablespoons coconut oil
• 2 tablespoons coconut cream
• 2 tbsp Love Your Gut Powder
• 1 tbsp rice malt syrup (optional)
• 1 cup cherries, pitted, frozen

Chocolate Coating

• 2 tbsp coconut oil
• 2 tbsp cacao butter
• 2 tbsp raw cacao powder
• 10–12 drops liquid stevia or to taste (optional)

Method

1. In the food processor, pulse coconut, coconut oil, coconut cream, powder and rice malt syrup if using until combined. Be careful not to over mix. Add in the frozen cherries and pulse until combined.

2. Using your hands, scoop up about 2 tablespoons worth of mixture, shape into an Easter egg shape and place on a tray. Repeat until you use up all of the mixture. Place in the freezer to set for 2 hours.

3. After about 1 ½ hours, prepare the chocolate coating by melting ingredients together in a small pot over a low heat. Transfer to a bowl, place in the fridge for 15 minutes to let it thicken slightly.

4. To cover in chocolate coating, first prepare a rack over a tray to catch any dripping chocolate. Carefully dip the eggs in the chocolate coating mixture and place on the rack.

Note: You want to work quickly here to prevent the eggs from melting. This is why it’s important your chocolate mixture isn’t too hot but is still melted and has a liquid consistency. You may wish to work in batches. Place back into the freezer as soon as possible to set the chocolate.

5. Store in the fridge in an airtight container.

I scream, you scream we all scream for Golden Nice Cream! Get ready for my golden take on the creamiest of desserts. 

I really like ice-cream… and by that I mean, I loooove ice-cream.

There’s just something so comforting about a creamy scoop of your favourite soft serve. Kids love it, adults love it, grandparents love it, everyone loves ice-cream!

However, our old, plain vanilla ice-cream is getting a little boring. So, I believe it’s time to step it up a notch, or as we like to call it around here, it’s time to SUPERCHARGE it... Bring in the Golden Nice Cream!

I know what you’re wondering, why the nice cream?

Well, this recipe is made extra nice because of the golden ingredients. They’re all completely natural, delicious and good for you! It's from my latest book Supercharge Your Gut.

Let’s start off with the star of the show, my Golden Gut Blend. A gorgeous blend that helps improve nutrient absorption and is high in anti-inflammatory and anti-bacterial properties, helping us fight off infection and disease. I like to think of it like fairy dust… seriously, I suggest sprinkling it on absolutely everything.

Bananas are another key ingredient in our nice cream. Not only are they absolutely, positively delicious, they’re also high in potassium, helping to look after our heart health. Bananas are rich in fibre, speeding up our digestion and keeping our guts smiling. They’re also full of magnesium which assists in reducing our muscles from aching. So yes, this is my permission for you to eat ice-cream as your new pre or post-workout snack. You’re welcome.

One of banana’s best partners in crime, nut butter, had to have an inclusion here too. I don’t know about you, but I have a serious nut-butter addiction. It’s so real. I'm personally loving cashew butter but feel free to use any nut butter you like! If you have an issue with nuts, you could try tahini or any other type of seed butter. 

This Golden Nice Cream is rich in so many vitamins and minerals. It’ll help boost your energy, add a glow to your skin and keep your gut happy and healthy! Watch just how I make it in the demo and check out the recipe below.

Golden Nice Cream

Serves 1

Ingredients: 

• 2 bananas peeled and roughly chopped
• 1 tbsp Golden Gut Blend
• 2 tbsp nut butter
• ¼ cup chilled coconut milk
• 2 tbsp rice malt syrup or 6 drops liquid stevia

Directions:

• Place the frozen banana in a high-speed blender. Add the golden gut blend, coconut milk and your choice of sweetener. Whiz until smooth.
• Serve immediately, topped with fresh banana and an extra sprinkling of golden gut blend.

It’s incredibly easy to get lost in the crazy world of social media and completely lose sight when it comes to healthy eating. While celebrities and supermodels promote insane diets, unhealthy skinny teas, sugar-laden ‘protein’ bars and more, it’s becoming increasingly difficult for us to navigate a reliable source of information and the best way to achieve a healthy and balanced lifestyle.

If you want my opinion, the best way to do that is to eat real food and love your gut.

Which brings me to my next point – protein.

While some people rave on and on about how you need "x" amount of protein to build muscles, become lean, pick up buildings, etc. it’s important to note that you don’t need to eat meat for every single meal to get enough protein. There are plenty of sources of plant-based protein that can be enjoyed by everyone, not just your hippie vegan friends.

So, without further ado, it’s time to pass the spotlight onto the product of the moment – hemp seeds.

Before I go on, I think it’s important to clarify a few things about our hemp-y friends. Hemp seeds aren’t the smelly stuff your neighbours have been smoking and it won’t impair your state of mind either. Basically, what I’m trying to say is that hemp isn’t the same. Hemp seeds are the fruit of the hemp plant, and only contains trace (<.5%) amounts of the psychoactive element THC so it won’t affect your state of mind.

The Thompson’s Hemp Range contains proteins full of amino acids, including the essential amino acids that our bodies are unable to produce. They’re also high in essential fatty acids, dietary fibre and boost energy. Plus, they’ve got a delicious nutty taste and super satisfying crunch.  I love that they’re a low allergy food and suitable for vegans and vegetarians.

If you’re loving the idea of hemp but unsure where to begin, as always, I’ve got a delicious recipe up my sleeve! I’ve created crispy salmon cutlets with hemped-up protein and a rocket salad with a hemp and lemon dressing. It’s super simple but sure to satisfy every single one of your cravings. I love the sweetness of the pumpkin, the crunch of the hemp seeds and the zing of the lemon & hemp oil dressing.

Pumpkin’s aren’t just good for Halloween! Pumpkins are packed full of fibre, antioxidants and minerals. They can also help boost our immunity and reduce inflammation. Undoubtedly, the best way to enjoy pumpkin is baked in the oven. I love when it comes out sweet, toasty and ultimately, delicious.

Of course, this dish wouldn’t be complete without some salmon. Salmon is a serious wonder-fish. It’s high in omega-3 fatty acids, B vitamins for energy and protein. It’s one of the most nutritious foods on the planet - it can even promote eye, skin and heart health!

I’ve combined these three wonderful ingredients, pumpkin, salmon and hemp, to create the ultimate dinner or lunch to impress. Make it for yourself, your family, your friends or even your special someone and they’ll be blown away with your cooking abilities and new-found knowledge on all things hemp!

Are you ready to get hemp-y?

You can find the new Thompson’s range at pharmacies and health food stores across Australia.

Crispy Salmon Cutlets with Hemped-up Pumpkin and rocket salad with a hemp and lemon dressing

Serves 2

Ingredients:

• 1 tbs extra virgin olive oil
• 2 salmon cutlets

For salad:

• 1/4 pumpkin chopped into squares
• 1 tbs olive oil 
• 2 cups rocket leaves
• 1 cucumber peeled and slices
• 2 tbs Thompson's hemp seeds
• 2 tbs pine nuts

Method:

• Heat oven to 175 degrees Celsius
• Lay pumpkin on a baking tray and cover with olive oil then bake for about 30 mins till crispy 
• Five minutes before the pumpkin is roasted warm oil in heavy frying pan and add salmon, cooking until crispy then turning over to crisp up the other side
• Once cooked set aside and arrange salad ingredients between two plates, make dressing and drizzle salad with dressing. 
• Top salad with Thompson hemp seeds and pine nuts. 

For Dressing:

• 2 tbs Thompson’s hemp oil
• Juice of one lemon squeezed

Method:

• In a small bowl mix dressing ingredients with a fork until combined 
• Pour over salad and enjoy

There are two types of people in this world; those who eagerly count down the days till the 14^th of February and those who want to pop every heart-shaped balloon in site.

Don't get me wrong, I love Valentine's Day but sometimes... sometimes it can get a bit too much. We make reservations for the fanciest of restaurants, we prepare ourselves for the pure wonder of it all and then we land up getting a little disappointed when it's not the exact fairytale we've dreamed of...

Every.

Single.

Year.

Do we never learn?

Let's simplify Valentine's Day this year. We can all agree that Valentine's day is a day about love - whether it's with yourself, boyfriend, girlfriend, husband, wife, partner, friend, dog, neighbour, neighbour’s dog, it's time to spread the love! 

And in true Supercharged Food fashion, the way we’re going to spread some luuuurve today is with food. What better way to start the day than with showing your love with some breakfast in bed? 

If you or your love of choice think that starting the day feeling both happy and energised is a foreign myth unless you’ve had your morning cuppa joe, or, if you can’t make words or look anyone in the eye until you've had your first sip of creamy coffee in the a.m., this one is especially for you.

Let’s take that espresso shot, throw it into the blender and espresso some love with a mega morning smoothie!

My delicious Mocha and Banana Smoothie Bowl recipe is from my latest book Supercharge Your Gut, and it’s every bit as good as it sounds.

This delicious smoothie made with real coffee (which you can substitute for dandelion tea if you’re *gasp* not a coffee lover), raw cacao, chia seeds, hazelnuts and blissful bananas feels a little like monkey magic. This bowl will give you a natural hit of everyone’s favourite hormone, dopamine – the happy one (if you know what I mean ;-)!)  Plus, it tastes like chocolate. If anyone ever tells you that you can’t have chocolate for breakfast, they’re wrong and you don’t need that kind of negativity in your life!