Instagram200    

Anti-inflammatory spring pea soup

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, gut health, Heal Your Gut, Organic, Seasonal, Sugar Free, Summer, Vegetarian, Yeast Free

Inflammation.

What does the word even mean?

We’ve all heard the term inflammation before – whether it’s a stiff joint, achy back, fever or stomach issue, many of us at some point in our lives have experienced it too. Mild inflammation is normal and can be good, showing that your body’s natural defences are working properly. 

For example, let's say you're walking or doing some kind of activity and you fall over, hurt your knee and it starts to swell, that's inflammation in action! Basically, what's happening is your body senses the pain, rushes blood to the site and antibodies are produced which causes swelling to occur. Inflammation here is part of the healing process and it's something we require. 

However, when the body starts to overreact to causes of harm, inflammation can be an issue. Inflammation can have a much bigger impact on our bodies than we realise. It has the potential to spread throughout the body, spiral out of control and cause a whole list of health conditions like arthritis, IBS and more!

Houston, we have a problem. 

More often than not, in cases of inflammation, doctors prescribe anti-inflammatory medication which when taken long-term can have unwanted side effects such as gastrointestinal issues, ulceration and liver or kidney problems. In typical Supercharged Food fashion, one way to alleviate inflammation is by looking at what's on your plate. Taking a more natural approach to reducing inflammation through diet can play a HUGE role in reducing inflammation in the body.

Today I'm sharing some of my key ingredients for reducing inflammation;

Let's start with fibre. By eating lots of fibre-rich fruits, like fruit, vegetables and well prepared whole grains; we can help to reduce inflammation. The aim is to eat about 25 grams of fibre per day.

Some of my favourite vegetables high in anti-inflammatory properties include onion, garlic, peas, cauliflower and Brussels sprouts. However, these foods can cause bloating and flatulence in some people so test out small amounts before going full steam ahead.

An easy way to enjoy lots of anti-inflammatory veggies is to sneak them into a hearty soup. Try my  Oven-Baked Veg and Garlic Soup or you might like to the gorgeous Anti-inflammatory spring pea soup down below.

Spice it up! There are so many anti-inflammatory herbs and spices you can use in your everyday cooking to reduce inflammation. Turmeric and Ginger are great. Ginger contains anti-inflammatory and anti-bacterial compounds, which block inflammation-producing genes. Whilst the golden hued-spice that’s taken the health world by storm doesn’t need much of an introduction. Turmeric shuts down inflammation in the body and can help prevent liver disease and take care of joint problems.  If you’re in need of these two spices in your life, why not make my Golden Gut Oatmeal Cookies or Turmeric Fudge? Both of these magical spices can be found in a delicious and ready-to-go form in my Golden Gut Blend.

If you're looking at lowering inflammation levels, be sure to cut down on refined sugar, processed foods and trans fat as much as you can. These all increase inflammation in the body. When you’re looking to cut out trans fats, look for their secret code word -  hydrogenated!  Hydrogenated is commercial talk for trans fats. Producers sneak it into vegetable oils, cookies and some margarines, and they can be cleverly disguised. Trans fats can cause toxicity, increase blood pressure and of course, increase inflammation in the body.

Never know what oil to buy at the shops? Do you sometimes want to omit it altogether? The truth is, our bodies NEED fat to function properly, so it’s important to choose fats with benefits. Extra virgin olive oil and extra-virgin coconut oil contain anti-inflammatory properties and a good option for everything – from stir fries, baking vegetables or salad dressings, they have multiple uses and add a delicious taste to everything.

My next suggestion is to become acquainted with Omega-3 fatty foods. I'm talking walnuts, chia seeds and fish such as salmon. Chia seeds are more than fancy little superfood seeds that make delicious puddings (although, that’s a pretty good function on it’s own for breakfast on rush hour mornings!). Chia seeds help to reduce spikes in blood sugar which decreases bodily inflammation. Delicious recipe to try is my Chia and Berry Overnight Breakfast Jar.

If you're a fan of fish and looking for a delicious oceanic dinner, salmon is absolutely brimming with Omega-3's! My Smoked Salmon Living Lentil Bowl will have you swearing by omega-3's everyday. 

While inflammation can cause a huge impact on the body, we don’t necessarily need to seek out pharmaceutical remedies all the time, and natural remedies are available in the kitchen. By monitoring the food you eat and adjusting what you eat accordingly, you can be assured that you’ll be helping to reduce inflammation in your body with every mouthful of these key ingredients.

To get you started on your anti-inflammatory way, I’m sharing my Spring Pea Soup. Peas contain dietary fibre and antioxidants so they reduce inflammation AND encourage healthy gut bacteria. They’re also low in calories but high in protein, antioxidants and micronutrients. 

Pass the Peas, Please!

Anti-inflammatory spring pea soup

Serves 4-6

Ingredients:

  • 2 tablespoons extra virgin coconut oil or ghee
  • 1 onion, chopped
  • 1 litre vegetable stock (preferably home-made)
  • 700 g peas (fresh or frozen)
  • 1 tablespoon lemon juice
  • handful of mint, chopped, plus extra leaves to serve
  • handful of flat-leaf parsley, chopped, plus extra leaves to serve
  • ½ teaspoon ground cumin
  • pinch of freshly grated nutmeg
  • 2 teaspoons Celtic sea salt
  • ½ teaspoon freshly cracked black pepper
  • sunflower seeds, toasted in a dry frying pan, to serve

Method:

  • Heat the coconut oil in a large saucepan over low heat. Add the onion and cook for 5 minutes or until softened.
  • Add the stock, increase the heat to medium and bring to the boil.
  • Add the peas and cook for 3-5 minutes or until tender (frozen peas need half that cooking time).
  • Add the lemon juice, herbs, spices, salt and pepper, and stir to combine.
  • Remove from the heat, allow to cool slightly, then purée to your preferred consistency in a blender or food processor.
  • Serve sprinkled with sunflower seeds and topped with extra mint and parsley leaves.

Enjoy this beautiful spring soup and let me know if you love it as much as I do in the comments section below.

Three Allergy-Friendly Blender Recipes for Spring

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Snacks, Gluten Free, gut health, Heal Your Gut, Sugar Free, Vegetarian, Wheat Free, Yeast Free

 

Blue Rust Images

If you're in Australia, you'll know that winter's finally out of here and we're gearing up for everyone's favourite season - summer!  It's time to start prepping for beach days, clearing away the cobwebs from your bathing suits and readying those blenders up for smoothie sipping.

But, even though winter's out, have you noticed that the tissues and sniffles are here to stay?

With the change of season comes great sniffle-sponsibility. Allergy season has hit us big time this year so, it's time to up your immunity. Don't worry, I'll be right here with you!

I've created three perfect recipes to help you move into the light and sunny days of summer, sniffle-free. These three allergy-friendly blender recipes will boost your immune system and keep the teary eyes at bay.  The best part about these recipes is that you can make them your own. If you don’t like dairy, you can swap it out for an alternative milk like almond or coconut, if you’re not nuts about nuts, you can give seeds a go instead.

Because of our increasing dietary needs and desires, the way we’re cooking and shopping is constantly evolving. I recently held a yoga and smoothie bowl making event at Sprout Market, an online store that gives you the ability to shop for groceries in the comfort of your own home (or the work office… ssssshhhh!). They have a whole list of categories to choose from to make shopping that much easier. Hellooo online shopping!  By the way, you don't need to be a member to shop with these guys as non-members are now able to shop as well. If you're hesitant about committing to a membership or simply looking to place a one-off purchase, simply select the regular price option at the checkout page and pay the recommended retail price. For existing members, you'll continue to pay the wholesale price. 

The event was so much fun and I enjoyed a morning doing all three of my favourite things… *Insert Julie Andrews frolicking through flowers over a mountain here*

To kick things off I taught a Hatha-style yoga practice, followed by a deeply calming meditation. I love yoga because it’s the ultimate way to connect your mind, body and spirit. Doing yoga can also help decrease stress levels and increase our chances of a better night's sleep, helping us fight off allergies and those downward dogs keep our immunity up up up!

I then demonstrated my latest, and arguably, one of my most delicious smoothie bowl recipes ever. Everyone who joined me at the event will know how good this bowl tasted and now, you can too! I’m sharing the recipe down below so you can pretend you were right there with me, blending up our bowls together.

First, let’s start off with some frozen mixed berries. Berries are high in antioxidants, low in sugar and they taste delicious. They also help to boost energy. Berries are high in vitamin C so they're just like best friends when it comes to immunity! We couldn’t have a nerdy-nutritionist smoothie bowl without sneaking in some greens – so let’s throw in some spinach. Spinach is a vital component of the smoothie bowl, not so much for its taste (you can’t actually taste it!) but for its nutrient value! Spinach is a great source of plant-based iron and can help gut health. If you don’t like spinach, you can swap it out for another one of your green favourites – I’m going crazy for rocket at the moment.

Staring lovingly at breakfast. As you do.

Speaking of all things green, avocado, the delicious fruit (yes, fruit!), adds a perfect creaminess to a good textured smoothie bowl. Avocado provides a healthy source of fats to help absorption of vitamins and nutrients. Speaking of vitamins and minerals, avocados contain nearly all twenty essential nutrients! And last but not least, just remember, nothing gets likes on Instagram more than the mighty avocado 😉

Bowls at the ready!

To top it all off, add some coconut water or coconut milk to the recipe to keep you refreshed and hydrated all day long.

If we’re going to be real, much like icing is the best part about cake, toppings are the best part about smoothie bowls! At the event, we went totally cafeteria style with the toppings – so pick what you want and take what you feel.

I added some fresh blueberries and strawberries to add some colour.  Berries are also high in antioxidants which means they help protect our cells from damage and, prevent those constant allergy sneezes. 

I also made sure to include flaxseeds to this master bowl. Flaxseeds, also known as linseeds, are full of Omega-3 fatty acids that help us avoid brain fog, produce energy and strengthen our immune system. They’re also high in fibre to help regulate our bowel movements (sorry for the TMI) and can even help balance hormones, beautify our skin, promote weight loss and reduce sugar cravings.

An underrated but delicious nut, pistachios make for a great smoothie-bowl topper. Not only do pistachios add a satisfying crunch to our smoothie bowl, they also deliver an extra protein boost.  Strong immunity comes from having a well-balanced diet that contains proper amount of nutrients, especially protein.  Pistachios are full of high-quality protein and B vitamins to give us an extra energy boost in allergy season. 

Another superstar topping is tasty granola. Make sure you’re not buying granola that's just a box full of processed ingredients, artificial sweeteners and sugars. Instead, opt for a home-made granola made with ingredients like grains, nuts, Buckinis and yummy spices.

For a little treat, add some dried mango to your bowl. While this tantalizing treat juicy and sweet, it provides a wonderful source of vitamin A to help regulate metabolism.

Berry and Avocado Smoothie Bowl

Serves 2

Ingredients:

Smoothie:

  • 2 cups frozen mixed berries
  • 1 cup chopped spinach (can use frozen)
  • 1 firm ripe avocado, peeled and pitted
  • 1 TBS Love Your Gut powder
  • 1 ½ cups coconut water or coconut milk
  • 6 drops liquid stevia or sweetener of choice (optional)

Topping Suggestions:

  • Handful of blueberries
  • Handful of raspberries
  • 2 tbsp flaxseeds
  • 2 tbsp granola
  • 3 pieces dried mango 

Method:

Add all smoothie ingredients to a blender and blend until creamy and smooth

Divide into 2 bowls

Top with desired toppings

Golden Gut-time Soft Serve

Say goodbye to boring old vanilla ice cream and get ready for my golden take on the creamy dessert. My Golden Gut-time Soft Serve will have you breezing through summer and spring without a care in the world. Goodbye Kleenex!

So, what makes this dessert so nice?  The ingredients!  This soft serve contains only REAL ingredients. It’s rich in a plethora of vitamins and minerals to boost your energy, keep your skin glowing and your tummy happy. It's perfect for any and all dietary requirements too. It doesn’t take hours to churn or require copious amounts of sugar either. I guess you could say it’s soft serve supercharged style.

The best part about making soft serve is that it’s so easy to make - all you need is a blender, a few minutes, some delicious ingredients and you’re good to go!

People who say to not eat food that comes in a package had clearly never seen a banana! Bananas have proven to help maintain blood pressure, stop runny noses and look after our heart health because of their high levels of potassium. They also contain fibre that help speed up our digestion and keep you well-regulated. Bananas are a great pre-workout snack because they help reduce muscle cramps before training. Freezing them makes them the perfect base for our soft serve, providing the perfect amount of creaminess and sweetness.

Of course, the essential component of this recipe – the one that takes it from silver to gold - is my Golden Gut Blend. Golden Gut Blend is a raw whole food blend that does all the hard work for you. It can improve nutrient absorption, regulate metabolism and is full of anti-inflammatory and anti-bacterial properties to fight off any allergy that comes your way. Just think of it as your magical golden fairy dust. You can read more about it and how to use it in your recipes here.

What's next? Ahhh... maca powder! Maca powder can help balance hormones and increase energy. It's a great mood-lifter and can make you feel more awake and energised. The best part about maca? Its taste. Maca adds a caramel and honeycomb taste so it's the perfect addition to this Golden Gut-time Soft Serve. 

You can't have ice cream without a topping... or five. Activated Buckwheat, also known as buckinis, are your Low GI, gluten-free and dairy-free answer to ice cream toppings. Buckwheat is rich in protein and many minerals such as zinc, iron, copper, manganese and B vitamins and lots of heart-healthy fibre.

Supercharged tip: peel the bananas before you freeze them for ultimate soft serve making ease.

Golden Gut-Time Soft Serve

Serves 1-2

Ingredients:

Method:

Blend until desired consistency adding extra coconut milk if required.

Sprinkle with buckinis

Coconut Vanilla Bean Matcha Chiller

Swipe right and find your greatest matcha yet with my Coconut Vanilla Bean Matcha Chiller.

There's nothing I love more than starting my day by sipping on a nutritious matcha chiller. Matcha is popping up at every health store and café and I sure know why! Not only because of the earthy and wholesome taste but because of all the health benefits it provides.

Matcha teas didn’t start off as the funky health drink that we all know and love today. Matcha originates from Japan where it’s drunk as part of a religious tea ceremony. I don’t know about you, but any ceremony which has tea in it is one I want to be a part of 😉

On a nutritional level, matcha is equal to about ten cups of regular green tea. It’s packed full of antioxidants, making it protective against anything from nasty colds to heart disease. It's even great for ageing gracefully (woo-hoo!). Not to mention, matcha can boost metabolism and even lower blood sugar, preventing insulin spikes. This makes matcha amazing in slowing down the development of type 1 diabetes and can help to regulate glucose levels in diabetics.

The thing I love about my matcha chiller is that it provides the lovely ritual of an iced coffee without the not-so-lovely coffee and sugar side-effects. While matcha provides a great boost of energy because of its caffeine content, it contains a specific amino acid which helps calm the mind and avoid those coffee jitters. Say hello to antioxidant-rich, wrinkle-free smiling faces.

I’ve combined the goodness of matcha with a hint of vanilla powder, for the ultimate concoction. Vanilla powder is also rich in many nutrients and minerals and gives our latte a velvety vanilla taste and total immune-boosting power. 

This chiller is silky smooth and just sweet enough to satisfy all your matcha cravings!

Coconut Vanilla Bean Matcha Chiller

Serves 2

Ingredients:

Method:

Place all the ingredients in the blender

Blend until frothy

Pour into two coffee cups and enjoy

Let me know what you think of these three easy allergy friendly blender recipes in the comments section below.

Chia and Berry Overnight Breakfast Jar

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Snacks, Dairy Free, gut healing, Heal Your Gut, Organic, Seasonal, Sugar Free, Vegetarian, Wheat Free, Yeast Free

Are you trying to cut down on your caffeine intake?

Are you ready to take the leap and find a replacement for your morning half-almond, half-soy, no-fat strong latte with half an equal?

When you're in a rush (like, every morning), do you sometimes run out the door, get on the bus or hop into your car and only then, remember that you’ve forgotten to eat breakfast; the meal that you’ve always heard is the most important meal of the day? But hey somehow, you've convinced yourself that that's life - you don't have time for silly things like feeding yourself or sleep anymore and that's okay! It's hard being an adult...

Does it really have to be this way?

What if we can find a way to boost your energy and feed you in the morning all before the craziness of the day begins?

Replace your coffee and get your breakfast fix with a Chia and Berry Overnight Breakfast Jar.

It’s basically pudding for breakfast.

I know what you're thinking... do go on.

This is the kind of breakfast you can make the night before and then wake up and reach for. How easy is that? It’s breakfast-in-a-jar that is not only #instagramworthy but delicious and healthy. It's almost too good to be true. 

So, what is in this creation I speak of?

Supercharged Banana and Mango Smoothie

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Snacks, Dessert, drinks, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, healthy gut. digestive health, Organic, spring clean, Videos

What's better than eating a mango or banana?

Drinking a mango AND banana!

Switching up your berry smoothie with this healthy gut banana and mango smoothie is sure to put a smile on your face. This mouth-watering and simple smoothie is as easy to whip up as it is to digest.

Bananas can help curb cravings and satisfy your sweet tooth. They're also rich in fiber and really filling. Banana's dynamic smoothie partner, mango, can help benefit your eye, skin, bone and hair health.

This smoothie also contains Love Your Gut powder, which is an all natural food-based ingredient  that'll give your gut that little daily spring clean it craves. It's a naturopathic-grade, organic and fresh water diatomaceous earth that helps to gently detoxify the gut and improve our digestion.

If you don't have all the right ingredients, you can use our Golden Gut blend and just add mango and banana and milk of choice.

 You can also find the recipe to this delicious smoothie here

Ps Don't forget to download your FREE Love Your Gut powder eBook here.

Soothing drinks to set you up for a good gut day

Written by Lee on . Posted in anti-inflammatory, Ayurveda, Blog, drinks, Heal Your Gut, Heal Your Gut Powder

When it comes to looking after your gut, one of the most important lessons in gut health is learning how to slow down, take time for yourself and savour every single little moment in your life.  This helps to relax the digestive system and make the digestive process easier.

Today I’m sharing three gut-health secret weapons, my Chamomile and Lavender Tea, a little Cumin Digestive Aid; the perfect liver detox and my delicious Anti-Inflammatory Toddy.

As soon as you wake up and reach for your daily cup of coffee- if you want to improve the health of your gut, why not try making a delicious digestive tea instead?  Certain teas are one of the easiest ways to start the day right and set you up for a good gut day.

Tea can help rejuvenate you, lift your spirits, bring you comfort and soothe an irritated gut or worried mind.  Coffee on the other hand can be acidifying, chemically laden and highly processed, for some people too much coffee can cause pain and irritation in the gut and for others who have it in latte form, the dairy can be hard to digest and lead to symptoms such as bloating and pain.

So much satisfaction can be found from hugging your favorite tea-filled mug with your hands. It’s a ritual you should never take for granted. Engaging in such a ritual helps you reconnect to yourself and digest not only the tea, but the day you’ve had or the one you’re about to embark on!

If you or your digestive system are feeling out of whack, teas and toddys can help hydrate you, relieve tension and settle down anxiety, switching your digestive system over to rest and digest mode; exactly where you need to be for optimum digestion and zero discomfort.

Some of my favorite gut-healing beverages contain the soothing blend of chamomile and lavender.  I’m also sharing my favourite anti-inflammatory warming toddy which contains cinnamon, ginger and turmeric, a pungent household spice with a long history.

If you're feeling time poor and need an instant golden latte or smoothie, my Golden Gut blend is your golden ticket to glowing gut health.  For an iron-rich morning pick me up, Love Your Gut powder can also be stirred into a smoothie or warm drink of choice.  Just taking that extra five minutes in the morning to set yourself up for a good gut day means no more bloating, aching belly, quick dashes to the loo or falling asleep at your desk. 

Particular herbs for the gut, such as chamomile and lavender are natural stress relievers. They’re both lovely herbs to soothe an upset stomach, so they’re great for people who suffer from poor digestion or irritable bowel syndrome (IBS). The delicate combination of these two calming herbs will settle your nervous system and simultaneously relax your digestive system.  It can also act as a brilliant tonic for the liver; remember this drink after a big night when you’ve had too much to drink! 

Chamomile settles down the stomach due to its antispasmodic properties. Delving in a bath filled with chamomile can bring a state of calmness to your stomach and your mind. Chamomile’s dynamic partner in relaxation, lavender, slows down the nervous system. If you’re struggling with sleeping issues, spraying some lavender oil on your pillow can help lullaby you softly to sleep.

Chamomile and Lavender Tea

Serves 2

  • 2 teaspoons lavender buds
  • 2 teaspoons chamomile buds
  • 500 ml (17 fl oz/2 cups) boiling filtered water
  • 1 tablespoon lemon juice

Put the lavender and chamomile in a teapot. Pour over the water, then add
the lemon juice. Infuse for 10 minutes, then pour into mugs or glasses (or strain it if you prefer) and serve.

In the cooler months, I often turn to herbal teas to hydrate me. In traditional Ayurveda and Indian style, cumin digestive aid (Jeera Vellam) is consumed like water and sipped throughout the day.

In Hindi, Jeera translates to cumin, while vellam in this context means water. In Ayurveda, India’s 5,000-year-old approach to health, agni, known as digestive fire is kind of like the Western term for metabolism. It helps the body absorb nutrients, eliminate waste, generate warmth, and transform physical matter into energy.

At the start of the day, agni is said to be quite low, and so, it needs an easily digestible meal followed by Jeera Vellam. This beverage is also often consumed after a meal or after celebrations to help aid digestion.

Cumin has been hailed to help us assimilate nutrients and even speed up our metabolism!  Also if you’re in need of a liver detox my Cumin Digestive Aid may just be the answer. It’s filled with antioxidants to help excrete toxins from the body and help regulation.

The longer you allow the cumin seeds to soak in the water (if you have time, overnight is preferable), the more effective this drink can be. It’s my answer to reflux, gas, diarrhea and bloating.

The zing of ginger in this drink complements the earthy aroma of cumin so beautifully, I would love you to try this one and it’s so easy to make with a just a spice from your spice rack and a knob of ginger.

Cumin Digestive Aid (Jeera Vellam)

Serves 4

Drink this shot after eating to improve digestion.

  • 250 ml (9 fl oz/1 cup) filtered water
  • 1 heaped teaspoon cumin seeds
  • 2.5 cm (1 inch) piece of ginger, peeled and cut into thin sticks

Put all the ingredients in a small saucepan over medium heat and bring to
the boil. Reduce the heat and simmer for 2 minutes.
Remove from the heat and set aside for 2 minutes before straining. Cool
to room temperature and divide between four glasses to serve.

And now, for the moment you’ve all been waiting for: it’s turmeric toddy time!

My delicious anti-inflammatory toddy is perfumed with healing spices to help soothe the body.

Turmeric is one of the wonder foods we’ve heard so much about lately. The compound curcumin found within turmeric is the reason why. Curcumin is reported to reduce inflammation and pain in the digestive system.

Maybe you’ve tried making turmeric recipes before and you’ve noticed that it says to sprinkle on some black pepper?  Adding black pepper, like I do in this recipe, helps the body absorb and digest the curcumin due to its pungent piperine content. 

Black pepper has a myriad of anti-inflammatory properties too.  It’s an antioxidant that’s anti-bacterial and full of anti-inflammatory benefits. 

Another one of my favorite root herbs, ginger, is also having it’s time in the spotlight.  Ginger is rich in anti-inflammatory properties and is good for soothing headaches and aiding stomach upsets.

Turmeric and ginger can pacify the lining of the stomach and soothe the digestive tract. This is why both herbs are often prescribed as digestive aids in traditional medicine.

Some of you may be thinking – this sounds more like an intense shot or some like drinking a curry, but don’t worry.  This is where cinnamon comes in, as it’s great for adding flavor with a subtle sweetness. It’s a healthy sugar-substitute which can be sprinkled over warm beverages, breakfast cereals and desserts.

More than its flavor enhancing ability, this sweet spice can help to ease swelling after injury, lower blood sugar levels and increase immunity.

This healthy tea can be enjoyed by anyone at any time and if you don’t have cashew milk don’t worry you can use any milk you prefer, coconut is nice. By the way if you don't have all the ingredients, an easy way to make this toddy is by using one tablespoon of my Golden Gut Blend in warm milk. It's delicious! and can be used in baking and cooking too.

You’ll find these and many more recipes in my book Heal Your Gut.

Turmeric Toddy

Serves 1

  • 250 ml (9 fl oz/1 cup) cashew or coconut milk
  • 1/2 teaspoon ground turmeric
  • 1/4  teaspoon ground cardamom
  • 1/4  teaspoon ground cinnamon
  • 1/4  teaspoon freshly grated ginger
  • pinch of vanilla powder
  • pinch of freshly cracked black pepper
  • 6 drops liquid stevia (optional) or raw honey
  • 2 star anise (optional)

Heat the milk in a small saucepan over medium heat for 2–3 minutes or until just warmed. Add the spices, ginger, vanilla and pepper, and then stir to remove any lumps.
Remove from the heat and pour through a fine sieve to remove the grated ginger. Add the sweetener and enjoy warm.

Enjoy these soothing teas for a healthy sparkling gut. 

What is the ketogenic diet and is it really THAT gut friendly?

Written by Lee on . Posted in Blog, gut healing, gut health

What's one of the most popular diets at the moment; a word that people can't seem to get off their lips?

The ketogenic diet or keto diet.

There are claims that the ketogenic diet can help you lose weight and reduce your likelihood of developing diseases like diabetes and heart disease.

So, what is the keto diet?

I thought you'd never ask!

Basically it's a very low-carb, high-fat way of eating that involves drastically reducing carbohydrate intake, and replacing it with fat. Once we starve our body of carbohydrates, our energy fuel source, we put our bodies into a metabolic state known as ketosis. Instead of using carbohydrates for energy, our bodies burn fat. Sounds great, right?

Whilst the ketogenic diet can help with weight loss and reducing blood sugar, I like to look at the ketogenic diet with a pinch of salt (which is one thing that actually is allowed in the keto diet.)

Once we demonise a whole food group, food no longer becomes our friend. Carbohydrates are not the enemy and everything, including carbohydrates, should be eaten and enjoyed in moderation! 

Not to mention that by cutting out carbohydrates, we lose out on the benefits of many nutrients that we need to support our gut function and immune system. In particular, we may miss out on very important prebiotics that are found in root vegetables, seeds, fruit and more. No, that was not a spelling error, I said prebiotics, not probiotics! 

We know that our microbiome is the community of bacteria that reside within our body and is responsible for more than just our digestive health. Within your gut, the healthy community of micro flora involves a greater number of probiotics or friendly bacteria, and a smaller amount of pathogenic bacteria. However our friendly, good guys need to be fed to maintain the survival of their colony. This is where prebiotics come in and in simple terms, they act as a food for probiotics.

Prebiotics play a major role in promoting the growth of beneficial bacteria in the gut and are incredibly important in helping protect and rebuild within the intestinal walls. Whilst probiotic foods and fermented foods have been getting a lot of media attention of late, it’s prebiotics that do all the behind-the-scenes work in our tummies. Without prebiotics, probiotics have a poor chance of surviving, as they are high in special types of fibre to support digestive health.

I like to think of probiotics as little babies with their mouths wide open waiting to be fed in order to survive. Prebiotics are the ideal food for these babies and when you think about the average good gut bug only lasting twenty minutes in the gut, it's even more important to feed them a healthy diet to keep them alive.

Foods that are rich in prebiotic fibre include jicama (Mexican yam), dandelion greens, asparagus, sweet potato, onions, garlic, chicory root, celeriac, cashews, pistachios, parsnips, lentils, kidney beans, and Jerusalem artichoke.

Now that we know that prebiotics promote the growth and proliferation of good bacteria in your digestive system it's interesting to understand that probiotics are live organisms, whereas prebiotics are the components of food that would otherwise not be easily digested by humans but are thoroughly enjoyed by your beneficial bacteria.

Root vegetables such as celeriac, parsnip and sweet potato can be significantly richer in prebiotics helping you to house significantly more diverse and thriving strains of good bacteria as a result of eating them.

Unfortunately many keto enthusiasts are ditching prebiotic rich vegetables because of their carbohydrate content which is not great news for a healthy and diverse gut. 

Prebiotic fruits that have extra punch in feeding good bacteria include avocado, custard apples, nectarines, white peaches, persimmon, banana, apple, pomegranate, and figs.

So, let's look at just a few of my favourite prebiotic-rich foods to include in your diet for a healthy and robust gut.

Onions – whilst chopping onions can bring on the water-works for some people, they’re so full of gut-boosting and health-improving properties that they may well be worth a few tears. Onions contain a high amount of fibre which helps to strengthen gut flora, improve digestion and break down fat. Onions contain a flavonoid called quercetin, which makes them high in antioxidants. Did you know onions can also play a huge role in improving your cardiovascular and immune systems? I love sautéing onions and having them as a deliciously sweet side and using them as a terrific base to soups and curries to bring out sumptuous flavours. Try my Red Onion Bhajis with Minted Raita which are delicious.

Root vegetables are just so easy to root for. Starchy root vegetables, like sweet potato, yams, turnips, parsnips and squash are easy-to-digest and cleansing for the body. They contain fibre and nutrients, meaning that they help keep us satiated. Whilst these vegetables tend to be sweet in taste, they have a low level of natural sugar and a low glycemic index level. Foods with a low glycemic index are less likely to cause an increase in blood sugar levels. They’re also high in vitamins A and C so great boosters for the immune system.

Jicama root, also known as a Mexican yam, is a great prebiotic choice and is packed with health-boosting vitamins and minerals to improve overall health. Jicama’s vitamin C content can help improve immunity, support skin health and even act as an anti-inflammatory. This vegetable is low in calories and high in fibre, helping improve digestion and is loaded with iron and a balance of all the essential amino acids, helping energy levels. Just a warning, jicama isn’t a vegetable that everyone can find at his or her local grocery store. If you’re on the lookout, maybe try your closest Asian grocer.

I love baking root vegetables in the oven with my favourite herbs and garlic and eating root veggie soups and always roast them first for maximum flavour then just add a splash of coconut milk, cumin and whizz it up in food processor. You can also mash them and add a touch of nut butter to make a beautiful Smashed Root Veg Bowl.

Flaxseeds – while flaxseeds have been gaining popularity in the health world over the last few years, these little nutrition-packed brown seeds have been consumed as a food source for around 6000 years. Whilst flaxseeds may look little, their benefits are anything but; they can help improve digestion, promote weight loss, balance hormones and reduce sugar cravings. Flaxseeds are one of my favourite beautifying foods – they help keep the skin clear and youthful. The fibre in flaxseeds helps promote regular bowel movements and reduce the amount of dietary fat that we absorb. They’re high in an antioxidant know as lignin, which helps balance hormones and increase the health of our cells. I love that flaxseeds a gut health cheerleader and can even help to eliminate bad bacteria in the body. In my kitchen, I like to sprinkle flaxseeds over my eggs, make a flaxseed crust with baked fish or put a tsp of ground flaxseeds in my porridge. 

Leeks – I'm so wanting to slide in a leaky gut joke here but I won’t. Leeks are a great prebiotic with inulin fibre to promote healthy gut bacteria and break down fat. Leeks are also high in Vitamin K and flavonoids, which are great for blood, bones and heart health. The slightly sweeter and subtle sister plant to onions and garlic, leeks contain flavonoids which keep our blood vessels relaxed and protected. These flavonoids also produce nitric oxide to help maintain heart health, increase blood flow and decrease blood clotting. Leeks are one of my favourite vegetables to roast and pan fry for toppings to soups and they’re delicious additions in casseroles. They also make a great stock for the basis of meals. Find my Bestest Ever Vegetable Stock recipe with leeks here.

Whole oats are a beautiful prebiotic grain that contain large amounts of a fibre known as beta-glucan and resistant starch. Beta-glucan has been linked to improving healthy gut bacteria, controlling blood sugar levels and slowing down digestion. Did you know that eating oats can keep our cholesterol levels in check? Oats are full of soluble fibre which reduces our absorption of the ‘bad’ cholesterol, known as LDL (low-density lipoprotein) in the bloodstream. Every spoonful of porridge you eat is doing you good and now you can look for the gluten free varieties. I like to start my day with gutmeal  or try your hand at my Bircher Muesli Bowl or Golden Gut Oatmeal Cookies. Some people like to use oat flour in baking as it has a sweet flavour and, for those who don’t like nut milks, oat milk can be a good alternative. 

Seaweed – this one’s for seafood lovers. Seaweed contains a cocktail of nutrients, vitamins and minerals including vitamin K, calcium and iron. It’s a prebiotic algae that's extremely high in fibre to enhance the growth of good gut bacteria, prevent bad bacteria and boost the immune system. Want to help build strong bones and regulate your blood pressure? Seaweed is the answer.  Intriguingly, seaweed contains fourteen more times calcium than milk does. You can often see me snacking on seaweed or twirling it singlehandedly into soups.  Read more about the benefits of seaweed here and try my delicious Seaweed and Sesame Salad.

If you’re a ketogenic fan and love how you’re feeling and the results you’re seeing - that’s great! Just remember to support your body with the right fuel it needs. I recommend supplementing with prebiotic rich foods and using my Love Your Gut Powder and Golden Gut Blend to ensure you’re giving your gut and body the love that it needs to work as efficiently as possible!

FREE eBook + Coconut Yo-Gut

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Snacks, Dairy Free, Dessert, Desserts, Gluten Free, gut healing, gut health, Heal Your Gut Powder, Heal Your Gut Powder, Nutrient Rich, Organic, Wheat Free

As you may already know, I'm a raving fan of my Love Your Gut Powder. Among many of it's benefits, the powder helps clean out accumulated build-up of waste, toxins, metals and mucous in the digestive tract as well as improving digestion and increasing nutrient absorption. 

Ever since launching the powder, I've received thousands of questions asking me how I like to incorporate Love Your Gut Powder into my everyday life; my tricks, my tips and my recipes. I thought it was time to finally give the people what they want! This is why I'm excited to launch my FREE Love Your Gut Powder E-Book. This eBook contains 12 gut-loving recipes to help you fall in love with your gut. It includes smoothies, breakfasts, turmeric treats and more!

This coconut yo-gut is just one of the supercharged delicious recipes you'll find in the free eBook

This frozen dessert is so delicious you wouldn't know it's good for you! 

Initially, coconut yogurt is made with pressed coconut milk and water. Coconuts are high in fat which is amazing for lowering bad cholesterol levels and helping you lose a few inches on the waist line! Most coconut yoghurts are dairy-free, but that doesn’t mean they don’t have the same gut-healing effects as normal yoghurts do.

Coconut yoghurt contains live cultures and bacteria which have a probiotic effect on the body. Probiotics help boost our immune system, improve digestion and assist with various bowel conditions like constipation and irritable bowel syndrome.

Probiotics are also amazing for keeping your gut in check. This is why I just couldn’t resist adding in my Love Your Gut powder into the mix! Double the gut health, double the fun!

To make my frozen coyo easier for you guys, I’ve gotten rid of some of the dirty work. Instead of having to make coconut yoghurt at home, my recipe requires a cup of already made coconut yoghurt. 

While it’s amazing if you have time to make the real thing from the start - not everybody has time to break the coconuts off the tree themselves and spend hours churning away in the kitchen! You are more than welcome to create your own coconut yoghurt for the recipe, but you have the okay from me to buy a good quality brand that you love and have fun with turning it into coconut frozen yo-gut!

There are some great brands of coconut yoghurt that are full of only the good stuff and no nasties. These can be enjoyed by all and will save you hours of slaving away in the kitchen. Just be sure to check the ingredients list before buying and look out for some hidden sugars and additives.  

My frozen coconut yoghurt recipe is high in fat, giving it a creamy texture and much fuller flavour! The bonus beauty of this recipe is that it can be jazzed up enough for a dinner party dessert and tastes just as naughty as the real thing.

Coconut yoghurt is undeniably delicious and having it frozen makes for a perfect treat!

Who is ready to go loco for some frozen coyo?

For more gut-loving recipes, download my FREE eBook here.

Coconut Yo-gut

DSC07959

Serves: 2

Ingredients:

  • 1 TBSP LYG powder
  • 1 cup coconut yoghurt (chilled)
  • 1 TSP vanilla extract or vanilla bean paste
  • Pinch cinnamon
  • 1 cup frozen raspberries
  • Edible flowers to decorate

Method:

  • Place all ingredients in a blender until smooth
  • Scoop into bowl and place in freezer for 15 minutes to firm up
  • Remove from freezer, top with berries and decorate with flowers

Enjoy! Lee xo

Golden Gut Oatmeal Cookies

Written by Lee on . Posted in Blog, Blog Snacks, Dessert, Gluten Free, Golden Gut Blend, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, Seasonal, Snacks, Sugar Free, supercharged food, Vegetarian, Wheat Free, Yeast Free

I don't know about you, but sometimes, when I go to do my weekly grocery shop I'm in such a rush that I'm running around and miss a few vital foods on my list. 

What can I say? I'm only human.

So, I often have to make my embarrassing way back to the shops and, I must admit, get a little distracted and often deviate from my list. Who can walk past brightly-coloured raspberries and not buy them?

I often think to myself, hmmm, did I buy enough zucchini for the week? Are there any avocados left? Do we have enough bananas?

The answer is no. Always no. 

In my house, you can never have enough bananas. I always think we need more. So obviously, I listen to my gut, and buy a few more bananas. 

And that is the story behind why I always end up with one too many bananas.

But anyway, back to food blogging... 

When these potassium-rich fruits start to go a bit brown, don't panic! You can always freeze bananas for a smoothie bowl, or my famous mint choc chip smoothie

This time, instead of just freezing my bananas, I experimented with something a little different.

I've used a few extras to create something I’ve been craving of late:

Golden Gut Oatmeal Cookies.

You know when you're drinking a cup of tea (or chai in my case) in the afternoon and you longingly wish for the perfect, crunchy, yet chewy cookie to dunk in your cup? These are the cookies. They're full of the wonderful spices cinnamon, ginger and of course, turmeric (if you can’t tell… it’s my favourite) because of their anti-inflammatory properties and delicious tastes. 

To make adding ALL of these spices, plus my Love Your Gut powder, to recipes, as easy as possible for you and, to add a little bit of bang for your buck, I've created a beautiful product that I'm so excited to share with you. I just knew these cookies would be the perfect way to do it! Because I mean... cookies... hello?. 

I’m using my brand new, golden gut blend to make these cookies as simple to throw together and as good for you as possible! Golden gut is a raw whole food powder that’s gluten-free, dairy-free, sugar-free, low in fat, paleo and vegan. It contains organic food-grade diatomaceous earth naturally de-bittered organic turmeric, certified organic ginger, certified organic cinnamon and certified organic black pepper! It can help improve nutrient absorption, digestion and regulation PLUS it’s full of anti-inflammatory and anti-bacterial properties because of my favourite golden spice. It’s basically magical fairy dust, you can read more about it's magical powers and ambidextrous nature in the kitchen here

These cookies also contain gluten-free rolled oats which help lower your cholesterol levels, keep your bowels regular and your blood sugar levels low. Instead of regular white flour, we're using almond meal. Almond meal acts as a great alternative to normal flour because it’s gluten-free, low in carbohydrates, high in fibre, rich in good fats and adds a hefty source of plant-based protein.

Lo and behold, I’ve combined my love of sweet foods with my adoration of spice with these golden gut oatmeal cookies.

These cookies are high in fibre, healthy fats, protein and anti-inflammatory properties.  Looks like I'm going to have to keep buying one too many bananas more often... 

Golden Gut Oatmeal Cookies

Makes 12 

Ingredients:

Method:

  • Preheat oven to 190 degrees Celsius
  • Place baking paper on baking tray 
  • Place oats, almond meal, golden gut blend, and sea salt in a bowl and mix
  • In a separate bowl add egg, banana, honey, butter and vanilla and stir
  • Add wet ingredients to dry and mix with a wooden spoon adding more almond meal if mixture is a little wet.
  • Scoop handfuls of dough together and roll into balls
  • Place them onto baking sheet then press down with a hand or spatula to make a biscuit shape about 5 cms thick 
  • Bake in the oven for 15 to 20 mins until golden (longer if you are making bigger cookies).
  • Once ready place on a wire rack to cool.

Give them a try and let me know what you think in the comments section below.

Supercharge your pantry, fridge and freezer + four recipes

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Gluten Free, gut health, Heal Your Gut, intermittent fasting, Organic, Seasonal, Spotlight On, Vegetarian, Wheat Free, Yeast Free

Have you noticed a lot more articles popping up about food waste and frugal living and the effects it can have on healthy eating?  Me too....so I today figured I’d share my thoughts on eating well on a budget. It is possible!

Being thrifty doesn’t mean we need to compromise on health or taste.  Often, frugality means not splurging on organic groceries and choosing the home brand when it comes to stocking up on necessities because their organic counterparts are jaw-droppingly expensive. But, eating well shouldn’t be expensive or difficult. Food is part of our everyday lives so it’s important to make eating well as easy and enjoyable as possible!  

Whether you’re a meat-eater, flexitarian, keto lover, paleo, vegetarian, vegan or somewhere in between, there is a way that healthy eating can work for everyone. 

So, how do we begin?

Let’s start in the kitchen, by supercharging your pantry, fridge and freezer!

Every Sunday morning, I take stock of what I have in my kitchen. I then make a list of the ingredients I need to buy so I can use up what’s already in there. If you're on a budget it helps to do a quick price comparison and check the prices at your supermarket or local grocer and think about bulk options that are available in your area.

With the busy lives that most of us lead, we tend to do many of our tasks online. We catch up with our friends online, shop for clothes online, order products online, and now, we can do our groceries online!

Sometimes, online grocery shopping can be even cheaper than your usual store and as an added bonus, it's delivered straight to your door. How easy is that?  For busy people, (working moms and dads I’m looking at you!) switching over to online shopping means you'll also avoid the hustle and bustle of the supermarket.  Plus, online stores often have special offers so keep an eye out for them. 

Depending on how often you cook and how many people you're food shopping and prepping for, you might find it worthwhile to invest in an annual membership at stores such as Sprout Market which allow you to buy natural groceries at cheaper prices. Who doesn’t love a bargain?

When I'm cooking, I like to cook simple recipes from scratch and use natural foods, herbs and a range of oils such as olive and avocado which are great for seasoning a variety of foods. When you cook yourself, you avoid buying ready-made foods which can often be loaded with unwanted ingredients and lacking in taste. So the trick to economise is,  supercharge your pantry and use economically-friendly ingredients, then choose simple recipes that make meals last the distance.  To get into this flow, all it takes is a little upfront planning.  Today I'm going to share four recipes that really go the distance from my eBook The Renewable Table, a way of eating that produces less food waste, saves money and is healthier than the average convenience meal. I call it continuum cooking.

Like good wine and cheese, some foods only get better with age (but not too much age!). Foods that improve with taste the following day have an important commonality; they consist of a multitude of herbs, spices and ingredients that add loads of flavour to a dish – think onions, garlic and peppers! Yum! 

Here is how I like to supercharge my pantry fridge and freezer with the basics so I always have options on hand to create quick, easy and affordable meals.

Herbs and spices

Keep a wide range of herbs and spices lined up in your pantry to lend a punch of flavours to your dishes. Adding an alluring blend of your favourite herbs and spices will ensure your dishes taste even better a day or even three after you’ve prepared them.

The herbs and spices you keep on hand will depend upon your particular tastes and preferences. Start by looking through the recipes that spark your interest and check to see which flavours you’ll need. They all add a delicious aroma to your meal in addition to loading your dish up with health- promoting properties. These are some of my favourite herbs and spices:

Always stock some good quality sea salt or pink Himalayan salt, which you’ll find packed full of minerals to add even more nutrition and great flavour to your cooking.

Flavour providers

Onions and garlic both from the Allium family are two of my favourite flavour accompaniments to use in cooking. Onions and garlic don’t just play an important culinary role; they also contain a plethora of health benefits.

When you start by sautéing onion or garlic at the beginning of your cooking, you’ll find they’ll unleash a powerful flavour that lends itself to releasing the aromas of other ingredients in your dish.

When continuum cooking, this is a really important first step, as the strong flavour combinations will only increase the longer you wait to eat it. This is perfect for renewable dishes you plan on reheating in a few days’ time.

Both onions and garlic can play a vital role in protecting your immune system and keeping you feeling strong and well. Onions can reduce the symptoms of bronchitis and the common cold. Garlic has antibacterial and antifungal properties that can strengthen your immune system overall, making you less vulnerable to contracting infections.

Some of my favourite flavour providers:

Grains and Staples

An absolute staple, grains, are one of the most affordable ingredients you can add to any meal of the day. Use grains and seeds such as brown rice, quinoa, and quinoa flakes to create hearty and nourishing dishes.

Each one of these grains and seeds is versatile, budget- friendly and last for months, sealed in a jar in your pantry, alleviating the need for excess waste.

When reheating renewable meals, add some brown or green rice to bulk up the dish, allowing it to serve a larger group of people whilst at the same time, becoming even more affordable. Both brown and green rice are full of fibre and a great way to satisfy your tummy when you’re famished or in need of an injection of B vitamins.

Re-purposing last night’s roast meat or vegetables into a fried rice is super-fast and makes for a tasty and convenient work lunch.

Quinoa has become more popular over the last few years and is one of the more affordable and versatile ‘powerfoods’ of today. One of my favourite renewable sequences that you’ll enjoy going on a culinary adventure with is my garlic and lemony chicken roast, and then the following day, turning the uneaten portions into a chicken quinoa meal with roast vegetables.

Supercharged Tip: Be sure to soak your quinoa the night before. This century-old process of soaking helps to break down the anti-nutrients and hard-to-digest components of the seed to avoid tummy upsets or bloating.

Buckwheat is another grain that has become popular in recent times and is a scrumptious alternative to rice or made into porridge for a warming winter breakfast. Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure. If you’re feeling adventurous, try scattering some activated buckwheat grains over your berries or yoghurt to add to your daily nutrient needs and for added texture.

On a cold winter’s morning, creating porridge with oats is a perfect way to start the day. Affordable, tasty and tremendously satisfying, oats are high in fibre and a perfect way to ensure the family are ready and alert for an energised day ahead.

If you’re gluten intolerant, you may find discomfort with ordinary oats, so look for the gluten-free oats or use organic quinoa flakes, to ensure your tummy has a pleasured experience and not an excruciating one.

Tinned Tomatoes

From pasta sauces, to vegetable bakes, soups to casseroles, there’s no limit to what trusted tinned tomatoes can do for your kitchen.

Adding a richness of flavour to your meal, tinned tomatoes are a versatile and low-calorie product imperative to have on hand in your pantry.

When transforming a roast into a stew, or converting unused vegetables into pasta, tinned tomatoes and tomato puree are essential for simple and budget-friendly continuum cooking.

Dressings, oils and vinegars

To add some instant flavour and bring your ingredients together, maintain a few basic dressings, oils and vinegar. Start with wheat free tamari, apple cider vinegar and extra virgin olive oil.

Wheat free tamari is a thicker, less salty, fermented soy sauce and can be used in Asian and non-Asian cooking to add a full, savoury, umami flavour to your dishes.

Originally used as a food preservative, vinegar is a must-have condiment in your kitchen to add flavour and an acidic balance to your dish. Apple cider vinegar, different to apple cider is delicious as a marinade or salad dressing, and is known for its vast list of medicinal benefits, including balancing blood sugar levels, promoting heart health, aiding weight loss, supporting digestion and providing an energy boost.

Try adding two tbsp of apple cider vinegar to 1⁄4 cup extra virgin olive oil, crushed garlic and pinch of sea salt as a delightful dressing to drizzle over your next salad or vegetable dish.

Extra virgin olive oil is a necessity in a renewable kitchen and you may find yourself using this tasty condiment daily.

The “extra virgin” refers to the oil being of the highest quality and usually has to pass a large number of tests and meet a range of strict standards to be classed as extra virgin. It should be produced by olives that are disease-free, harvested at the right time and processed immediately.

Extra virgin olive oil is completely natural, very high in antioxidants and contains anti-inflammatory qualities, making it a nutritious addition to your dish. Plus it tastes so rich and charming; no wonder the Italians add it to everything!

Other Dressings and Oils I'm loving at the moment include: 

Seeds and nuts

Nuts and seeds are some of the most versatile ingredients, adding a rich flavour to your sweet or savoury recipe. When creating a renewable table, the addition of nuts or seeds can transform the texture of your next meal while adding a boost of nutrients to help you meet your daily nutrition quota. They also taste great on their own as a cheeky little nibble.

Keep on hand almonds, hazelnuts, cashews, pecans, walnuts, pine nuts and pistachios. Each of these nuts contain essential good fats that promote skin and heart health and are a good source of plant-based protein.

If you haven’t experimented much with seeds, try chia and flax seeds. Sprinkle chia seeds over your breakfast parfait, or simply scatter over a fruit salad for some added protein and fibre.

When handling flax seeds (sometimes referred to as linseeds) you can eat them whole, sprinkling over your breakfast or using them to create homemade muesli bars – a great afternoon snack for the kids. 

Another way to consume flaxseeds is by blending them into a meal, or you can buy the flaxseed meal already blended at your local supermarket or health food store; this is a handy grain-free ingredient for creating breads and muffins.

Nut and seed butters are becoming more popular and are a tasty and nutritious spread to add to biscuits or for dipping vegetable sticks. A favourite of mine is tahini, which is made from ground sesame seeds. You can purchase hulled or unhulled tahini; however the unhulled version is more nutrient-rich, with more than ten times the amount of calcium.

Other nuts and seeds I'm loving:

Non-Dairy Milks

For those who are dairy intolerant or looking to reduce dairy intake, start celebrating for the vast selection of non-dairy milks now available. A natural nut milk or oat milk is a delightful non-dairy option to add to your breakfast muesli or porridge. If you want an extra treat, I'm going nuts over hazelnut chocolate milk and the almond-chocolate milk. If you’re extra handy in the kitchen, make your own!

Natural sweeteners

An alternative to refined sugar or artificial sweeteners, natural sweeteners like rice malt syrup or raw honey, are the perfect solution to satisfy your sweet tooth whilst protecting your waistline.

Creating fun recipes like my Coconut Banana Bread will enable you to stay on track and avoid binge eating or ice cream remorse that can often accompany a overdose of processed sweet stuff.

After a natural sweetener with zero calories? Try stevia, which is a sugar substitute extracted from the leaves of the plant species stevia. Add a pinch of stevia to your tea or in place of other sweeteners while creating sweet treats. As stevia is much sweeter than natural sugar, you only need to use a fraction of stevia. For example, for every tsp of sugar, you only need a pinch of stevia. Taste as you go, and then add more according to your liking. If stevia's not your thing, coconut sugar and coconut syrup are a great alternative. 

Fresh vs. Frozen 

Contrary to popular belief, 'fresh produce' doesn’t always necessarily mean it’s really fresh. The fresh fruits and vegetables you buy at your local supermarket may already be a week old by the time they put on display. If you don’t have access to a farmer’s market nearby, it’s not a bad idea to opt for frozen. Whilst the texture might not be the greatest, frozen produce might sometimes be even healthier because they are frozen immediately which locks in all the essential nutrients.

You get home from work hungry and tired, and there are no fresh ingredients in the refrigerator but you want to eat something right away. Your first thought might be what’s the number to order in?

The perfect solution is to have a couple of packets of snap frozen vegetables in your freezer. Stock up on edamame peas, spinach, broccoli and green beans. They’ll come in handy when you need a quick healthy bite.

Then all you need to do is fling open the doors of your pantry and add your choice of pulses and tinned tomatoes or a pre-made sauce, and voila! You have everything you need to create a nutritious dinner that takes just minutes to prepare.

Frozen berries

A final must-have for your freezer is frozen berries. Anti-oxidant rich berries assist with aiding weight loss, diabetes management, and lowering blood pressure. Loaded with vitamin C, berries can protect with health of collagen, promote radiant skin and healthy hair, and may reduce the risk of cataracts, arthritis and macular degeneration.

Apart from the extensive list of health benefits, you’ll find yourself eating berries simply because they taste so sweet and satisfying.

Fresh berries are delicious, however if you know you have a busy week and may run the risk of wasting those sweet fruits, keeping frozen berries on hand gives you that sense of security knowing you won’t have a wastage situation on your hands.

Frozen berries are a convenient solution for an uplifting smoothie or a refreshing breakfast idea, scattering berries over a granola or yogurt. Try mixing frozen berries in your next sweet dessert recipe,

So, now we've stocked the cupboards, what's next?

It's cooking time!

I know you’re probably taking out your phone and about to open your favourite delivery app because cooking your own food every day sounds like a hard task but listen up! It can actually be easier AND cheaper to go from takeaway meals to homemade meals.

This may sound like a hard task but when we replace the convenience of buying store bought meals in a bid to be savvy and eat healthy, food choices don’t need to be a challenge.

I have come up with four recipes that are part of a renewable table. This means that we can use base ingredients to create four (yes you heard that right, four!) meals over four days. Have a cooking day on a Sunday and you'll save yourself a lot of time through the week.

Recipe A: Chickpea Curry 

Serves 8

Ingredients

Method

  • Heat olive oil in a saucepan over medium heat. Add chopped onion and cook for 2-3 minutes until onions slightly sweat.
  • Add the garlic and spices, cooking for a further 2 – 3 minutes.
  • Add vegetable stock and tomato, and then bring to the boil and let simmer for 5 minutes.
  • Add chickpeas and let simmer for a further 5 minutes.
  • Add salt and pepper to taste.
  • Split the mixture into 2 portions, setting aside half to be used for the remainder of recipes in this sequence. Store as per instructions below.
  • Add the cooked brown rice to 4 serving bowls, and top with 1/4 of the chickpea curry in each. Add steamed vegetables and serve.

Once the unused portion of curry has cooled to room temperature, place in a sealed glass container and store in the refrigerator. Curry will last for 4 days in the fridge.

Recipe B: Gourmet Sandwich with Indian-spiced Hummus

Makes 4 sandwiches

Ingredients:

Hummus

Leftover curry from Recipe A above (half of the original curry recipe)

Sandwich

  • 8 slices of gluten free bread or bread of choice
  • 20 slices of eggplant, grilled (setting aside 12 slices for future recipes in the sequence.)
  • 8 cos lettuce leaves
  • 1 large tomato slice.
  • Salt and pepper to taste

Method:

  • Separate the chickpeas from curry liquid. Place chickpeas into a high-speed blender and all other hummus ingredients.
  • Blend until smooth and combined.
    • (Note: save the remainder of the curry liquid as a nourishing drink or as a base for your next curry or stew by storing in a jar and leaving in the refrigerator for up to 4 days, or freezing for up to 2 months).
  • Set aside 2/3 of the prepared hummus for Recipe C and D of this sequence by storing in a tightly sealed bowl and refrigerating for up to 4 days.
  • Prepare sandwiches by laying out 4 slices of bread, spreading hummus evenly across each slice, and then adding 2 slices of eggplant, 2 lettuce leaves and ¼ of the sliced tomato across each slice.  Season with salt and pepper, then cover with partnering slice of bread.

Recipe C: Mezze Plate

Place all of the below recipes onto your mezze plate.

Ingredients:

Hummus

  • ½ of the leftover hummus from Recipe B, with the remaining portion for Recipe D below
  • Drizzle extra virgin olive oil
  • Sprinkle paprika

Parsley, goat’s feta and pine nut dip

(Tip: Make a batch of this on your cooking day to save you time later)

  • 2 bunches of parsley, without stems
  • 1 clove garlic, crushed
  • ½ cup pine nuts
  • 200g goat’s feta (reserve 100 gms for Recipe D)
  • ½ cup extra virgin olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Extra pine nuts and parsley leaves to garnish

Wheat-free Tabbouleh

(Tip: Make a batch of this on your continuum cooking day to save you time later!)

  • 70g quinoa, rinsed
  • 80g flat-leaf parsley, chopped
  • 1 handful mint, chopped
  • 2 cloves garlic, crushed
  • ½ tsp sea salt
  • 80ml lemon juice
  • 1 tsp lemon zest
  • 2 tbsp extra virgin olive oil
  • 1 small Lebanese cucumber, diced
  • 4 vine-ripened tomatoes, diced
  • 3 spring onions, sliced

Method

Hummus

  • Add leftover hummus to a serving bowl and drizzle with extra virgin olive oil.
  • Sprinkle with paprika.

Eggplant

  • Chop 4 slices eggplant into squares and sprinkle with sea salt.

Parsley, goat’s feta and pine nut dip

  • Combine all ingredients in a blender and mix until combined.
  • Place into a serving bowl and sprinkle with extra pine nuts and parsley leaves to garnish.

Wheat-free Tabbouleh

  • Cook the quinoa in a saucepan of simmering water until tender, about 15 minutes. Set aside to cool.
  • In a bowl, place the parsley, mint, garlic, salt, lemon juice and zest, olive oil, cucumber, tomatoes and spring onion, mixing all ingredients until well combined.
  • Season with freshly ground black pepper.
  • Stir through the quinoa and mix thoroughly.
  • Place 2/3 of the mixture into a bowl to serve. With the remaining 1/3, set aside for Recipe D below, placing into a sealed container and storing in the refrigerator for up to 4 days.

Recipe D: Baked Falafel Burgers with Tabouleh and Spicy Hummus

This the perfect mid-week dinner, or a mouth-watering lunch meal that’s easy to store and take to work. With most the elements already prepared, you’ll effortlessly create this gourmet burger with plenty of time to sit and enjoy.

Makes 4 burgers

Ingredients:

Falafel balls

  • 75g sunflower seeds
  • 80g cashews
  • 1 tbsp organic nut butter, softened
  • 2 tbsp basil leaves, chopped
  • ½ tsp ground cumin
  • 2 tbsp fresh squeezed lemon juice
  • 1 tsp chopped coriander leaves
  • 2 tbsp chopped red capsicum
  • 1 clove garlic, minced
  • ¼ shallot, chopped
  • Pinch sea salt
  • 40g toasted sesame seeds, for coating

Burger

  • 8 x slices of gluten free bread/quinoa bread/rosemary and flaxseed bread to make 4 burgers
  • Leftover Hummus
  • Leftover tabbouleh
  • Leftover eggplant slices
  • 8 crispy lettuce leaves
  • 100 gms leftover goat’s feta
  • Pinch of sea salt to taste

Method

Falafel balls

  • Preheat oven to 220 degrees Celsius and line a baking tray with baking paper.
  • Place all falafel ingredients, except sesame seeds, in a food processor and pulse until thoroughly blended.
  • Use a spoon to form 4 falafel balls, flattening out the ball to form patty shapes.
  • Coat in the sesame seeds, transfer to the baking tray and bake for 15 minutes until crispy.

Burger

  • To build burger, heat each slice of bread under a grill for a few minutes to slightly heat and colour the top.
  • Lay out 4 slices and spread hummus on each.
  • Stack the 2 slices of eggplant, goat’s feta and falafel patty on top, place crispy lettuce on the plate and spoon in some tabouleh.  Top sandwich with the second piece of bread to form the burger.

I hope this has given you a few ideas to supercharge your kitchen and meals!

Lee xo

Two Upcycled Zoodle Soups

Written by Lee on . Posted in anti-inflammatory, Autumn, Blog, Blog Dinner, Blog Lunch, Dairy Free, Fast Your Way to Wellness, Fasting, Gluten Free, gut healing, gut health, Heal Your Gut, Organic, Seasonal, Summer, Supercharged Food Menu, Wheat Free, Winter, Yeast Free

Here in Sydney we're in the midst of a cold snap.  Food-wise, soups are one of the most popular winter meals for chilly nights. They’re warm, simple, nourishing and oh-so-satisfying. And they’re healthy too.  Creating a homemade soup can increase your intake of veggies, water and fibre which can help relieve that sluggish feeling that often accompanies the colder weather.

When you think back in time to your favourite winter soup, do you dream fondly of grandma’s homemade chicken noodle soup, or a massive bowl of fragrant Thai noodle soup?.

Today I’ve recreated these favourites with a modern zoodle twist.   If you’re attempting to satisfy your cravings for your grandparent’s famous soup by picking up quick takeaways like pho or ramen all winter long, I’ve got an easy trick for you to make your own healthy versions, minus the additives and sugar and double the taste!

I’ve modernized two of my favourite old school noodle soups and they do indeed, feel like a cuddle for your insides. They’re as warm and nourishing as they are delicious and perfect for the cold weather. I’ve created a Chicken, Edamame and Zucchini Noodle Soup plus a Thai Prawn and Peanut variety.

But first, I bring you – Zoodles.

If you’re unfamiliar with zoodles, they’re zucchinis, or courgettes, that’ve been spiralised into a noodle-like shape and texture. Spiralizers are inexpensive and super handy. You can spiralise so many vegetables, such as sweet potatoes, carrots and even cucumbers! If you don’t have a spiralizer and aren’t sure you’re ready for the commitment yet, you can try improvising with a peeler or mandolin.

For those of you avid noodle fans who think that zoodles are just an impasta, you may be rolling your eyes and not willing to try out zoodles but hear me out! Zucchini’s are high in fibre so they’ll keep you fuller for longer and help get things moving on the inside. They’re also known to help you lose weight and boost the nutrient value of your diet. Zucchini’s are high in vitamin C and vitamin A which means they’re great for your overall immunity, heart and eye health.

It’s so easy to zoodle your way through winter with some delicious zoodle soups! They’re just like grandma used to make, only upcycled.  

Chicken, Edamame and Zucchini Noodle

There’s a reason mum used to make chicken soup when you were sick! Chicken soup is satisfying and the perfect meal to help cure a cold and supercharge your winter.

Ginger, garlic and onion, are full of wonderful flavours and anti-virals that help reduce inflammation, stimulate circulation and boost the immune system. The edamame beans are the perfect swap for your regular croutons because they’re high in protein, don’t raise blood sugar levels and may help to lower cholesterol.

Serves 4

Ingredients:

  • 1 TBS olive oil
  • 1 brown onion chopped
  • 3 garlic cloves, sliced
  • 5 sage leaves
  • 1 inch knob ginger grated
  • 2 celery ribs, diced
  • 1 large carrot, diced
  • Pinch smoked paprika
  • 1 tsp dried thyme
  • 4 chicken thighs, bone-in
  • 7 cups chicken broth
  • 1 lime juiced plus 1 tsp zest
  • 2 TBS coconut aminos or tamari sauce
  • ½ cup edamame beans
  • 3 medium zucchinis spiralised

Method:

  • Sauté the onions, garlic and sage leaves in the olive oil in a pot on medium heat.
  • Once the onions become transparent, add ginger, celery and carrot. Sauté until browned
  • Add in the paprika, thyme and oregano and cook for another 1 minute, stirring frequently.
  • Place chicken thighs into the pan and add broth, lime and zest and bring to the boil then simmer for 25 minutes
  • Add the coconut aminos or tamari, edamame beans and zucchini noddles and cook for a further 5 minutes being careful not to over cook the zoodles.

Thai Prawn, Peanut and Zoodle

Why order takeout Thai when you can enjoy the pure flavours of this exotic zoodley soup? Prawns provide you a filling source of protein, whilst zucchini noodles (zoodles) offer a more easily digestible option to wheat and white rice noodles that send your blood sugars on a rollercoaster. Enjoy as a light lunch or dinner, or throw in a thermos and savour at the office.

Serves 2

Ingredients:

  • 1 tbs coconut oil
  • 1 TBS green curry paste
  • 2 TBS smooth peanut putter
  • Thumb sized piece of ginger cut into matchsticks
  • 4 kaffir lime leaves
  • 2 anchovies chopped (optional)
  • 1 400 ml can coconut milk
  • 200 ml fish stock
  • 2 TBS wheat free tamari
  • Juice one lime
  • 1 red chili finely sliced
  • 200 gms prawns washed and patted dry
  • 2 zucchinis spiralised
  • Handful of coriander

Method:

  • Heat oil and add curry paste, nut butter, and sizzle for one minute
  • Add ginger, lime leaves, anchovies if using, coconut milk and stock and bring to the boil stirring for about five minutes. Add tamari, lime, and chilli and cook for one minute
  • Stir in prawns and zucchini noodles and cook for a 4-5 minutes until prawns are cooked and zucchini is softened but still aldente
  • Serve with coriander

Give these soups a whirl and let me know what you think in the comments section below.

Photography (Blue Rust Images). 

Golden Gut Blend

Written by Lee on . Posted in anti-inflammatory, Blog, gut health, Heal Your Gut

Clear some room in your tea cupboard and move your spice rack a little to the left. My brand new Golden Gut Blend is here to brighten up your life. 

If you're keen to get your daily dose of gut-loving golden spice and everything nice, then you've come to the right place.  Golden Gut is a versatile blend that can be used to create delicious fudge, gooey gummy bears, slurpable smoothies, toasty lattes, soothing nice cream, and even the most memorable curries and heart-warming casseroles for the whole family. And if that's not enough, you can also sprinkle it on soups and porridge!

So you may be asking, what powerful ingredients have I included in the Supercharged recipe and why is it helping people to win the gut-healing race?

In essence, Golden Gut Blend is a combination of tasty turmeric, spices and super premium 'Love Your Gut' diatomaceous earth. It contains organic food-grade diatomaceous earth, naturally de-bittered organic turmeric, certified organic ginger, certified organic cinnamon and certified organic black pepper! 

It’s a beautifully delicious, gut-loving addition to any drink or meal, plus it ticks all the boxes, as a raw whole food that's gluten-free, dairy-free, paleo, low in fat and vegan-friendly with no added sugar or caffeine.

Wondering why you need Golden Gut Blend in your life?

If you've become accustomed to feeling lethargic, low on energy or find yourself feeling just plain worn out, my Golden Gut Blend may just be what you're looking for. It's high in absorbable iron to help boost your overall energy levels, brain function and immune system. It's also rich in minerals, particularly silica, which is great for strengthening your skin, nails and hair. 

The diatomaceous earth component helps to improve nutrient absorption, digestion and regulation. Golden Gut offers a super natural approach to gut health so you can say goodbye to indigestion, and embarrassing symptoms for good. Get ready to say goodbye to bloating and hello to that tummy you've always dreamed of!

Ready for your skin to glow? Golden Gut Blend contains curcumin, the active constituent found in turmeric. Curcumin has a range of anti-inflammatory properties and can offer a huge boost to your immune system. Turmeric can be extremely beneficial in weight-loss, lowering insulin resistance and activating fat-burning genes. 

Turmeric works wonders for pH levels and helps to create a healthy alkaline environment within the body, boosting your energy levels and making you less prone to over-acidity. I've also included organic pepper to help us absorb all of turmeric's goodness to to add a little spice.

I know what you're thinking - this is great and all but HOW do I use this magical gut-loving blend in my everyday life?

You can use the blend in smoothies, lattes, nice cream, roasted veg bowls, eggs, curries and casseroles, sprinkle it on soups and make delicious fudge and gummy bears with it too! Drink it. Blend it. Mix it. Sprinkle it. Bake it. Love it!

Let's start from the very beginning of the day, always a good place to begin.

I like to kickstart the day with a digestive shot - so just use 1/2 tsp of powder in a little shot of warm water before meals to aid digestion.

For breakfast, you can add the powder to scrambled eggs or tofu, sprinkle it on top of poached eggs, or even add 1 tbsp to smoothies. If you have a sweet tooth (guilty!) and the weather is warm, "nice cream" may be the perfect way to start your day. Just use 1 tbsp of powder with 2 frozen bananas, 2 tbsp nut butter and 1/4 cup of chilled coconut milk. Too easy!

When you're in need of a mid-morning pick-me-up, I have the easiest Turmeric Latte recipe for you. Just mix 1 tbsp of powder with your favourite hot milk. You can strain if preferred but it's absolutely not necessary, as the blend mixes easily with no clumps, then drink up!

Moving onto savoury foods... I love to sprinkle my blend into curries, stir fries and even baked veggies. Or, if you're looking for something hearty with a little sprinkle of golden magic, my Spicy Lamb Koftas are the perfect comfort food. They're great for a mid-week dinner and are sure to help put a spring in your step. 

In need of a tasty dessert? I've got a ton of deliciously golden gut-healing recipes! Try out my insta-famous One-Bowl Turmeric Fudge  or have a go at my favourite break-apart turmeric tummy bark. Yum!

This powder is made in Australia with the finest imported ingredients.

Storage: keep it dry, below 30 degrees Celsius and away from direct sunlight.

Gut ready for Golden Gut! You can order and find out more about it and it's benefits here

Two Fast Fish Recipes Perfect for the Weekend

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Blog Salads, Candida Friendly, Dairy Free, Fast Your Way to Wellness, Fasting, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Summer, Supercharged Food Menu, Wheat Free, Winter, Yeast Free


It’s been a long and laborious day at the office. You’re already peeved because you had to stay overtime to finish up some work. This means you’re coming home late to a messy house, hungry tummies and a glaringly empty fridge, standing there staring back at you.

You’re oh so tempted to dial in a cheap takeaway but your internal dialogue is torn. Then again, you’re way too tired to prepare a gourmet, organic three-course meal for you and the whole family. To even think about what to make feels like way too much hard work! Still you want to enjoy a healthy meal with all the right nutrients, but without a lot of effort required on your part.

Sound familiar?  If this feels like you, I'm giving you a chance to win the internal debate with two deliciously simple fish recipes from my book Fast Your Way to Wellness. I don’t want you to have to do one ounce of thinking, or over preparing for your meal to appear on the table in a flash.

These are a couple of my favourite go-to weekend recipes that have come to my rescue on many occasions during an "I-need-something-tasty-and-fast" crisis.

What I love about these recipes is that they’re super simple, healthy and don’t take more than 25 minutes each. The first one is the ultimate dinner winner!

Sautéed scallops with mushrooms and spinach

If you’re looking for something light for a dinner for two, this is a great recipe that not only tastes delicious, but also can be on the table in ten minutes.  Shellfish such as scallops are a beautiful source of fat-soluble vitamins, especially vitamin D. Always buy shellfish fresh from your local fishmonger and eat as soon as possible.

Serves 2

179 calories per serve (749 kJ)

Ingredients

  • 1 teaspoon extra virgin olive oil
  • 200 g (7 oz/10 small) scallops, rinsed and patted dry
  • Celtic sea salt and freshly ground black pepper, to taste
  • 2 garlic cloves, crushed
  • 140 g (5 oz) mixed mushrooms, whole or sliced
  • 1 teaspoon fresh or dried rosemary
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 200 g (7 oz) baby English spinach leaves
  • Splash of apple cider vinegar
  • Chopped parsley or rosemary sprigs, to serve
  • Lemon wedges, to serve

Method

Heat the oil in a medium frying pan over medium heat.

Season the scallops with salt and pepper, sear in the pan for 1–2 minutes on each side, until golden brown, then remove from the pan and set aside.

Add the garlic, mushrooms, rosemary, thyme and oregano to the pan, then cook, stirring frequently, for 5 minutes.

Add the spinach and apple cider vinegar, then cook for 1–2 minutes, until the spinach just begins to wilt.

Return the scallops to the pan and cook for 1 minute to heat through.

Serve topped with the parsley or rosemary and with lemon wedges on the side.

When you crave a lazy weekend and want to bring the fancy cafe Buddha bowl into the comfort of your own home, here's your go to recipe.  A bowl overflowing with protein-rich, and low cost lentils, chlorophyll-filled greens and deliciously smoked salmon brimming with omega-3s will provide a lunch of stately standards.  Whilst the lentils are cooking you can take off your shoes and put your feet up on the couch, then all you need to do is serve it up and add your other elements.

For those of you who find lentils hard to digest and you want to gain maximum nutritional value and make them more digestible, you can sprout them by placing them in a fine-mesh sieve or a sprouting jar and rinsing a few times a day for 2 days before you cook them. The lentils will grow little tails! Now there's a great weekend project.

Smoked salmon living lentil bowl

Serves 2

181 calories per serve (758 kJ)

Ingredients

  • 1 teaspoon extra virgin olive oil
  • 1 small brown onion, chopped
  • 1 garlic clove, finely chopped
  • 1 teaspoon grated ginger
  • 50 g (13/4 oz) brown lentils, rinsed
  • 375 ml (13 fl oz/11/2 cups) chicken stock or filtered water
  • 1 tablespoon ground cumin
  • 1 handful coriander (cilantro), chopped
  • 2 tablespoons capers, rinsed
  • 100 g (31/2 oz) baby English spinach leaves
  • 100 g (31/2 oz) smoked salmon
  • 35 g (11/4 oz/1/2 cup) snow pea (mangetout) sprouts
  • freshly ground black pepper, to taste (optional)
  • Squeeze of lemon juice

Method

Heat the oil in a medium saucepan over medium heat.

Add the onion, garlic and ginger, then cook for 3–4 minutes, until softened.

Add the lentils, stock or water and cumin.

Bring to the boil, then reduce the heat to low and simmer for 20–25 minutes, until the lentils are tender and the liquid has been absorbed.

Stir through the coriander and capers.

Arrange all the ingredients in serving bowls, then season with a grind of pepper (if using) and finish with a squeeze of lemon juice.

Enjoy your weekend 

Lee xo

 

Instagram

  • Houston we have a problem one thats affecting our healthhellip
  • Up on the Northern Beaches today testing our next batchhellip
  • Loafing around in the kitchen  creating a new pumpkinhellip
  • Say cheese made this beautiful vegan mango cheesecake with thehellip
  • Happy World Food Day! Hello smashed avo toast And nowhellip
  • Aloha Have you tried my poke bowl yet? This wholesomehellip

Tweets

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers:

Free supercharged recipes delivered to your inbox!

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