Instagram200    

Intermittent Fasting Summit

Written by Lee on . Posted in anti-inflammatory, Blog, Fast Your Way to Wellness, Organic

Have you heard? 

The Fasting Summit is back and better than ever!

Fasting has been around for centuries for a myriad of reasons, but today its mostly famous for its purification and cleansing benefits. I can truly say that fasting has changed my life. If you want to read more about intermittent fasting, check out my book, Fast Your Way to Wellness, here.

It’s helped me heal my gut and cleanse my body; it’s aided me through menopause and most importantly, has enabled me to live my best and happiest life. Don’t just take my word for it though – there are thousands of people who, like me, have had innumerate benefits from the practice. 

If you’re seeking a new practice that’ll help you achieve life-long health, or, if you’re interested in brushing up your fasting knowledge, the Fasting Summit is just what you need.

Get ready to embark on a health journey that’ll not only change how you look but transform the way you feel. 

I’m so excited to take part in this amazing event because so many great experts are involved who have helped people reverse disease, fight fatigue, lose weight and ultimately, become empowered to live their truth with the powers of fasting. 

You’ll see over 35 of the world's best fasting researchers, nutrition coaches, health experts, holistic doctors and thought leaders share their experience with fasting, and the protocols to support the fasting process, including big names like Dr. John Demartini, Prof. Valter Longo, Dr. Will Cole, Dan "The Life Regenerator" McDonald, Dr. Jason Fung, Dr. Michael VanDerschelden, Ori Hofmekler, Dr. Jay Davidson, Dr. Thomas Lodi, Dr. Daniel Pompa, Dr. David Jockers, myself and lots more!

The talks are going to be super juicy – you’ll hear all things intermittent fasting, juice and water fasting and so much more! It’s going to be super exciting and controversial; a perfect conversation starter for your next dinner party.  

Get ready to attend the Coachella of the fasting world that you can attend for free… in your pyjamas. I don’t think it could get any better than that. Seriously.

Since I'm friends with the hosts, I got you a FREE ticket which you can get here. You’re officially my plus one. It’s available to view for free from 23 April - ONLY.

The event's broken down into 6 days, with 3 main interwoven tracks so you can choose which stage you’d most like to listen to.

I know, I’m totally fan-girling too. 

If you’re just as excited as I am, get your free ticket now and get ready to learn the real secret to health.

I can’t wait to see you there,

Lee!

Ten Work-Day Survival Tips + My Beef Pho Broth

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, Heal Your Gut, Organic, Seasonal, Sugar Free, Wheat Free, Yeast Free

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 20th 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.

Cherry Ripe Easter Eggs

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Snacks, Dairy Free, Dessert, Gluten Free, Heal Your Gut, Heal Your Gut Powder, Organic, Seasonal, Sugar Free, Vegetarian, Wheat Free, Yeast Free

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

Chocolate Coating

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.
  1. 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.
  1. 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.
  1. 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.

  1. Store in the fridge in an airtight container.

Gut Health 101

Written by Lee on . Posted in Blog, gut health, Heal Your Gut, supercharged food

Design by Catfish Creative

The gut is one of the most important components of the body. We interact with it daily and are constantly receiving feedback from it and yet, it’s something that as a society, we tend to keep on the down-lo. We don’t like to talk about our digestive systems in public because it can feel a little too personal, but it’s something so intricately connected to every single thing we do.  

Feel nervous about something? It’s more than likely you’ll have butterflies in the pit of your stomach. Did you eat something that didn’t agree with you? You’re probably feeling bloated or, maybe you’re running to the bathroom.

When we have these issues, we usually take on great measures like eating more vegetables, piling on the sauerkraut, taking fantastic gut-boosting powders such as my Love Your Gut Powder, and so on, but it can be hard to tell if what we’re doing is working and what our best course of action actually is.

So, I’ve decided it’s finally time to reveal the truth. Get those pens out, brains open and ears listening because it’s time to go back to school – gut school!  Get ready for Gut Health 101, with your teacher, Lee Holmes. Are you ready?

Let’s imagine our gut as a beautiful Amazonian rainforest. It’s a naturally complex and dense ecosystem that, when thriving, is luscious and ever-expanding. Every single unique part in the forest plays a role in creating one of the most beautiful environments on the planet. To keep it that way, we need to balance what we feed it to keep it thriving. However, when we diminish its diversity, cause pollution or create damaging conditions, the naturally flourishing system can become harmed and limit its ability to keep us protected and thriving. We need to look after this ecosystem to prevent issues. But, where do we begin?

Well, we need to first figure out where we went wrong. This is where technology comes in.

Luckily for us, the gut is constantly under the microscope, with new scientific research and growing technological findings every day. This has hugely improved our understanding of the microbiome of our gut. There are a multitude of tests available now which can help give us a greater understanding of what’s going on in our digestive systems. These tests can help us understand the reason behind some of the gastrointestinal issues we may be experiencing; however, not everyone needs to get these tests done. If you’re experiencing digestive problems, I recommend speaking to your GP or health practitioner and figure out together whether a test is right for you.

First up, we’ve got the comprehensive stool analysis. This test helps give us a greater understanding of the garden of our microbiome. The stool analysis takes a look at the colonies of bacteria within the gut, as this has a huge impact on our digestion, hormones, immune system and brain. This test can also identify if there’s a build-up of negative bacteria in the gut. If this is the case, Love Your Gut Powder and Golden Gut blend can come in handy as they can help sweep out impurities, heavy metals, parasites and nasty gut bugs without interfering with or wiping out the beneficial bacteria we need for our guts to thrive.

Second on our list of tests is none other than the SIBO breath test. SIBO (small intestinal bacterial overgrowth) negatively affects the structure of the small intestine which can affect the way in which nutrients are absorbed. This can also be connected to 'leaky gut', where the intestinal walls become permeable to proteins which make their way into the bloodstream, causing abnormal immune responses, allergies, intolerances and autoimmune issues. The SIBO breath test is simple and can be ordered online or done through your GP or health practitioner. Diets can also play a major role in helping eradicate SIBO and prevent relapse. You might like to read my 21 Day SIBO guide plus recipes and meal plan eBook.

Some people don’t tolerate histamines well, which can increase their sensitivity to particular foods high in histamine. The histamine tolerance test can help detect whether there’s a histamine intolerance present.

Intestinal permeability screening is a blood lab test that measures antibodies against bacterial toxins and other proteins in the gut. It can enhance our understanding of the permeability of the gut lining and can help indicate whether someone has ‘leaky gut’ syndrome.

The last test we’ll talk about is the cross-reactive food reactivity; a blood-test for people who’ve worked on their diet but still experience the same symptoms. This can happen when non-gluten containing foods interact with, or are in the same vicinity as, gluten-containing foods. Our bodies react as if the gluten has triggered a response. This test helps us figure out how severe the intolerance is.  

Fish and fennel Broth

Now that we’ve been tested, we have to figure out how to clean up our ecosystem! Some foods that I recommend when trying to heal and seal in order to supercharge the gut and keep the garden growing are bone and veg broths, probiotic-rich food if your histamine levels are ok and slowly-cooked vegetables and stews. I also suggest avoiding foods that inflame the gut. These include processed foods and packaged foods with chemicals and preservatives that our bodies don’t even recognise! Gums and thickeners are two common culprits of digestive disorders and should be avoided. Try limiting your intake of raw foods too as these can cause bloating and reduce your overall intake of gluten, alcohol, sugar, dairy and caffeine.

If you really want to take your gut health to the next level, my Supercharge Your Gut print book and Supercharge Your Gut online program work by nurturing the digestive system two days a week, helping to harness a balanced environment within the gut.

Supercharging Your Gut is a beautiful way to practice self-care; not only does it help calm the nervous system, boost energy, improve moods and reduce stress, it's also the perfect plan for optimising gut health. It'll give your gut a boost and beautify your inner-ecosystem without taking over your life. Your body will be propelled to convert energy more efficiently and take a load off your digestive system. With so many delicious recipes to try, mindful practices and lifestyle tips, you’ll be able to enjoy supercharging your gut and gardening that inner-forest of yours and experience the positive outcomes in no time!  

One beautiful and fun way to show the gut some love is to stimulate the vagus nerve. The vagus nerve is part of the parasympathetic nervous system, which can be compromised in gastrointestinal issues. While eating clean and doing mindful, stress-busting practices can help out our vagus nerve, it’s been found that gargling and singing can improve vagal functions. So, if you need me, you'll find me singing The Greatest Showman soundtrack in my car… it’s to boost my gut health, okay?

If you want to find out more tips on supercharging your gut to help you thrive, not just survive, and flourish that beautiful inner-ecosystem of yours, and get over 100 amazing recipes be sure to check out my new book Supercharge Your Gut!

Golden Gut Nice Cream + VIDEO

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Dairy Free, Dessert, Gluten Free, Heal Your Gut, Organic, Seasonal, Summer, Vegetarian, Wheat Free, Yeast Free

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: 

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.

Crispy Salmon Cutlets with Hemped-up Pumpkin & Rocket Salad with Hemp & Lemon Dressing

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Dairy Free, Gluten Free, Heal Your Gut, Organic, Seasonal, Sugar Free, Summer, Wheat Free, Yeast Free

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:

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:

Method:

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

Why I love my FMTV (Food Matters TV)

Written by Lee on . Posted in Blog, Fast Your Way to Wellness, Summer

What do you get when you film a whole lot of health-loving, grooving and inspiring people and put these videos into one platform?

Food Matters Australia's FMTV, of course!

It’s basically the Netflix of the health world. Don't fight me on this.

I can honestly say that Food Matters Australia changed my life in more ways than you can imagine.

After being diagnosed with a non specific auto-immune disease and fibromyalgia a few years ago, I was accustomed to being in pain, feeling lethargic and depressed. I was prescribed to a cocktail of steroids, anti-inflammatories and antibiotics. Suffice to say, I wasn't feeling too flash hot. I just knew there was more to this; something in me (hello gut instinct!) saying there was something else I could try to keep the inflammatory symptoms under control.  I was waiting for my sign from the universe... and just like that, there it was.

Valentine’s Day Mocha + Banana Smoothie Bowl

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Dairy Free, drinks, Gluten Free, Organic, Seasonal, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

There are two types of people in this world; those who eagerly count down the days till the 14th 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!

Turmeric Scrambled Eggs + Supercharge Your Gut

Written by Lee on . Posted in All, Blog, Blog Dinner, Blog Lunch, Dairy Free, gut healing, Heal Your Gut, Nutrient Rich, Organic, Seasonal, Vegetarian, Wheat Free, Yeast Free

Forget avocado and toast, Harry and Meghan and every female's love-affair with Hugh Jackman after seeing the Greatest Showman, and say hello to another power couple; my 2-day Supercharge Your Gut Program and Supercharge Your Gut book. I know this is a big statement to make but I'm making it: they're bound to be your favourite conscious coupling for 2018 (book-pun totally intended). 

I'm so excited to be officially launching my 2-day Supercharge Your Gut Program alongside my brand new Supercharge Your Gut Book and can't wait to bring you along for the adventure.

Hey Lee, what’s your Supercharge Your Gut Program?

I thought you’d never ask!

My 2-day SYG Program is an uncomplicated online gut health program that's designed specifically for you – yes, you! It'll help restore and maintain your inner health so that you can experience complete wellness from head-to-toe, gain more energy and vitality, lose weight and feel healthier. Plus you'll have alot less of any uncomfortable gut symptoms.

The great part about it is that you only need to commit two days a week to maintain a healthy gut. It’s not time-consuming or a complicated drawn out program, just a super easy couple of days a week to implement into your weekly routine.

The SYG program provides step-by-step guidance on how to improve and maintain a healthy gut with delicious food to achieve enduring results. An the good news is that it's really affordable. For just $10 a week or $35 a month you can have your tumeric scrambled eggs and cancel anytime!

If you're not yet convinced, here are just two of the many testimonials we've received: 

Danielle C says: It's been an eventful body ride with ups and downs to which 8.6 kilo was dropped 1.8% body fat lost, many new habits have formed and a clearer happy tummy is proven for no tummy aces YAY!  It's the longest I've gone without booze for over a year! 
Natural foods taste incredibly sweet to me now. What a relief to cut out sugar!! It's encouraged at least 3-4 people around me to improve their diet. I can now know the correct way to fast for two days a week. So many delicious recipes that will stay in my food regime! 

Kaaren says: I realised that although my family do have a good diet (whole foods, grains fruit, veggies, not much junk food) we weren't having "enough" of  the good stuff. I started your program in September this year, my 11 year old daughter even asking me what was different about this diet. My reply was "this is how I grew up, eating all these foods  (the ratatouille reminded me of what my mum used to make) and this is how we are supposed to be eating",  however with our busy life I had forgotten what to do. I now feel fantastic and have reignited my passion for food and rarely have any side effects. 

When you sign up you’ll receive a welcome pack, two days of recipes and meal ideas delivered to your inbox, additional gut-loving recipes adapted to meet your specific needs, web videos and daily expert advice to keep you on track and encouraged.

You’ll also receive guided mediations that can be listened to where and whenever you need them. These are great to help you unwind and relax. I like to listen to them before I go to sleep as they send me into a very deep sleep. They truly instil positive, constructive messages to help relax and unwind your body and mind. Speaking of the body, I’ve also included a whole lot of yoga poses that are key for digestion. These will help alleviate symptoms such as bloating and constipation.

Oh, that does sound great... and what's this book you speak of?

Well, if you're ready to further your insight into all things gut health, this is the book for you. Supercharge Your Gut, the follow-up to the best-selling book Heal Your Gut is here, and it’s going to change your life forever. Get ready to sink your teeth into the latest gut research, over 100 gut-loving recipes and explore the ins and outs of our most influential body part.  Supercharge Your Gut offers a two day a week maintenance program that’ll set your gut health up for life.

Prebiotic Baked Tray from Supercharge Your Gut

Mocha and Banana Smoothie Bowl from Supercharge Your Gut

In a really easy-to-digest format, you'll discover just how to care for and improve your immune system, hormones, sleep, nervous system and more! Learn all about SIBO, histamines and that FODMAP diet that Claire is constantly going on about at work.

If you're ready to totally transform the way you feel from head-to-gut-to-toe, these two tools are exactly what you need.

And just incase you need more convincing, I'm going to share with you a delicious recipe from my latest and greatest, Supercharge Your Gut.

My turmeric scrambled eggs are perfect for easy breakfasts, late summer dinners and everything in between. Plus, if this recipe is anything to go by, you’ll find that the recipes in both the program and the book are equally nourishing, tasty, simple to make and easily digestible. All recipes are gluten, wheat, dairy, yeast and sugar-free and include wholefood ingredients that can be found in your local supermarket or healthy grocer. I've included recipes for delicious, nutritious, easily digestible meals like nutrient-packed smoothies, soothing soups, healing broths, comforting mashes, bowls, crockpot meals and stews, easy to digest dinner dishes and desserts that'll nourish your body and leave you satiated.

Make a two-day commitment to the health of your gut and you'll be surprised at how good you can feel.  I hope you will join me in making your gut healthy and happy today via the program or grab a copy of Supercharge Your Gut.

If you're not yet convinced, you'll have to give my delicious Turmeric Scrambled Eggs a whirl, they're scrumdidiliumptious.

Turmeric Scrambled Eggs

Serves 2

Ingredients:

Method:

Sauté garlic and onion in frying pan until translucent.
Add in eggs, and stir and then add tamari and spices.
Cook for about 5-7 minutes continuously stirring.
Sprinkle with nutritional yeast and torn basil to serve.

Golden Gut Mango Cheesecake

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Snacks, Dairy Free, Dessert, Gluten Free, Seasonal, Sugar Free, Vegetarian, Wheat Free, Yeast Free

Does anyone else have a love affair with cheesecake?

It combines two of my favourite things – cheese and cake.

And it makes for one delicious dessert.

But, for my friends who are cutting down on processed foods, gluten, dairy, sugar and eggs, cheesecake is probably one of the foods you avoid like the plague.

Until now!

I’ve created a cheesecake with my Golden Gut Blend that’s a perfect afternoon treat or delightful dessert for summer. It’s a raw, vegan, gluten-free, dairy-free and refined sugar-free cheesecake that is absolutely delicious.

Before you give me that attitude and roll your eyes at the idea of a cheese-less cheesecake, sometimes, you've just got to trust me. I think I can even say I like this more than regular cheesecake. And quite frankly, so does my stomach (sorry for the TMI!).

Don't be the friend who brings the unpalatable raw dessert to your dinner party. Bring this instead!

I’ve included sweet, juicy mangoes because they’re finally in season here in the Southern Hemisphere. I’m a little bit in love with them. Seriously. If you get a good one, don’t let that man-go. If you were to check my search history, “How many mangoes can I eat until I turn into a mango?” may come up. I promise I was asking for a friend… If you’re a lover of all things mango too, check out my Supercharged Banana and Mango Smoothie

This cheesecake combines two of my favourite goodies into one delicious recipe. My Golden Gut Mango Cheesecake is a recipe you’re going to luuuuurve.

The best part?

Apple Cider Gummy Bears + Booktopia Supercharge Your Gut Special Offer

Written by Lee on . Posted in Blog, Blog Snacks, Candida Friendly, Dairy Free, Gluten Free, Organic, Snacks, Spring, Sugar Free, Summer, supercharged food, Supercharged Food Menu, Wheat Free, Yeast Free

If you’ve been following me for a while, you’ll know I have a passion for healtha-fying traditional recipes and making them kid-friendly. In fact, I’ve got a whole book dedicated to it called Supercharged Food for Kids.

If you’re trying to add more apple cider vinegar to yours, your kids or your neighbour’s diet, but can’t stand the taste, you may want to give my gummies a whirl. They're one of the many delicious recipes from my latest book, Supercharge Your Gut. 

It was great being able to drop into Booktopia HQ yesterday and sign hundreds of books, it's safe to say I may have writers cramp for a few days but I have picked up some brand new calligraphy skills to add to my resume!

If you can't wait to get your hands on a copy, the wonderful people at Booktopia are stocking these signed copies which are available right now at the special price of only $27.95. You can pick one up here.

Now that we’re done with a little shameless plug, it’s time to get down to business. And by business, I mean Apple Cider Gummy Bears Business. It's serious stuff, you know!

Apple cider vinegar is seriously good for our health. It can help tackle colds and flus, tame troubled tummies, ease a scratchy throat, control blood sugar levels and even boost weight loss. It has beautiful probiotic enzymes to help balance gut bacteria, improve nutrient assimilation and balance pH levels.

When I’m talking about apple cider vinegar, I mean the real thing. NOT the sweetened and sparkly apple ciders kids are drinking these days. The REAL variety of apple cider vinegar is unfiltered and contains the ‘mother’ of all ingredients – the mother! Most  apple cider vinegars out there have had this crucial ingredient removed and are heavily processed, so make sure you find one that’s got it all intact like this one here.

I'll be the first to admit it, while apple cider vinegar sounds great for our health, it isn't usually the most palatable of ingredients to kids (and pretty much everyone else out there too... if your friend says they LOVE apple cider vinegar, they're probably lying). This is why I’ve combined it with a gut-healing guru, gelatine, and some natural apple juice to make these gummies yummy and good for the tummy!

Gelatine does all the heavy lifting when it comes to gut health! It helps to seal the lining of the gut that's often been opened by various factors such as poor diet and stress. Gelatine can also improve the strength of our digestive system and enhance the secretion of gastric acids to help us break down food, making it easier for us to absorb all the nutrients we're eating! If you're trying to improve your bowel movements (sorry for the possible TMI), gelatine is your gut ninja as it absorbs water which keeps the digestive tract running with fluid and so, promotes good intestinal transit time and healthy bowel movements. Woo-Poo! 

If you're ready to have some seriously devoted healthy gummy fans, you have to give my Apple Cider Gummy Bears a try.

Apple Cider Gummy Bears

Makes about 12

Ingredients:

  • 250 ml (9 fl oz/1 cup) apple juice (no added sugar)
  • 60 ml (2 fl oz/164 cup) apple cider vinegar
  • 3 tablespoons powdered gelatine

Method:

  • In a small saucepan, warm the apple juice and vinegar over medium heat.
  • When it starts to bubble, remove from the heat.
  • Sprinkle the gelatine on top and whisk briskly until dissolved. Strain.
  • Pour into teddy bear moulds, or other moulds of your choice, or into a small lined baking tin.
  • Refrigerate for 1–2 hours, or until set.
  • Turn out of the moulds, or cut into small squares to serve. The gummies will keep in an airtight container in the fridge or freezer for 1–2 weeks.

SUPERCHARGED TIP:

For my vegetarian friends, you can now have you gummies and eat them too! To make Aloe Vera Gummies, replace the vinegar with aloe vera juice.

For Vegetarian Gummies, simply heat up 350 ml (12 fl oz) aloe vera juice in a saucepan, add 1/2 tsp agar-agar powder and stir to dissolve. Agar agar is a flavorless gelling agent, derived from cooked and pressed seaweed.

Continue stirring for a couple of minutes. When the mixture starts to boil, remove from the heat, add some liquid stevia, vanilla extract, chopped mint or whatever spice you like — even berries would be nice!

Pour into an ice-cube tray. Top with shredded coconut if you like, then refrigerate for about 1 hour, or until set.

Light Up Your Summer Table with Four Seasonal Salads

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Blog Salads, Nutrient Rich, Organic, Seasonal, Sugar Free, Summer, Vegetarian

It’s beginning to look a lot like summer,

Everywhere you go! 

Imagine your ideal holiday period.

Are you cuddled up by the fire with your special someone, or perhaps caravanning by the beach with family, tripping overseas in a foreign kitchen, or maybe even camping in the bush?  You may even be lying on the grass at your annual picnic?

Wherever you are, there’s one thing we all can agree on – it’s spending time with your special ones that matters the most… and the food. Okay, maybe two things we can all agree on then.

While festive feasting in Australia may not look like steaming hot chocolates, roads studded with fairy lights and snowflakes, stuffed chooks and bellies filled with pudding, holiday season is still holiday season! While it’s a little too hot for full roasts and mashed potatoes here in Australia, we can still celebrate the season with fresh produce and delicious salads – what could be better?

I’ve created four delicious salad recipes you can make wherever your festivities may take you. Just make sure that when you do enjoy these beauties, you’re enjoying them with your special people.

The only Kale and Strawberry and Avocado Salad you'll need this holiday season.

What do you get when you combine sweetness, bitterness and bright colours?

My Kale and Strawberry Salad, of course!

This totally good-for-you salad is filled with veggies, berries and healthy fats which make a nutrient-dense meal suitable for anyone.

Our forest friend, kale, delivers protein, fibre and impressive amounts of vitamin A and C, making it a powerful antioxidant.

Kale’s dynamic partner in crime (and by crime, I mean tasting good because there’s literally nothing harmful about this salad!), strawberries, are full of vitamin C that’ll help boost immunity and even keep wrinkles at bay! 

The combination of the green and the pink make this salad almost too pretty to eat. Almost.

Seeing as this salad is simple and easy to make, it means you’ll have more time to spend with your friends and family this holiday season. You’re welcome.

This welcoming dish brings a touch of summer to your table. and right down to the dressing is a total knockout that'll blow your mind!

Who knew healthy could taste so good?

Kale, Strawberry and Avocado Salad with Speedy Jam Jar Dressing

Serves 2-3


Ingredients:

Speedy Jam Jar Dressing


Method

  • In a large bowl place lemon juice and olive oil and stir then massage it into kale leaves adding a pinch or two of sea salt. Keep massaging until leaves are soft and dark green
  • Add remaining ingredients and toss
  • To make the dressing whisk all ingredients together

Fig and Goats Cheese (Yum!)

Get ready for an ultimate platter that’ll make you forget all about your run-of-the-mill, sad garden salad.

This Fig and Goats Cheese Platter will wow your guests and make you change the way you think about cooking altogether. This throw-together salad is so simple that it just might work!

I can’t believe it when I hear people say they dislike the taste of figs! Who can possibly deny themselves the pleasure of lusciously sweet and summery figs that have a chewy flesh, smooth skin and crunchy seeded centre? My mouth is watering just thinking about it. Figs are high in potassium that’ll help lower blood pressure. They’re also high in fibre to get things moving on your insides, which is essential with all the over-eating we tend to do around the holiday season! Or you can always try my Love Your Gut powder to remove the junk from your trunk.

Another summer fruit that’s ready to finally get in the spotlight, peaches, are tantalizing for our tastebuds and high in antioxidants which help reduce our disease risk.

Now that we’ve got our fruit sorted, we need to find an edge. This is where Goat’s cheese comes in. Goat’s cheese is high in calcium and essential fatty acids and can be much easier to digest than other cheeses. It’s also known to cause less inflammation in the body than regular dairy and helps aid nutrient absorption. Goat to love that!

Combine these three ingredients with antioxidant-rich greens and one delicious dressing and you’ve got one heck of a platter! Grab the recipe here. 

 Teacup Watermelon Salad

 

As a foodie, there’s something about the changing of season that always brings me joy. I love to see what each season provides me and, form recipes that celebrate produce of the season. While in winter we tend to crave soups and stews, summer provides us with a need for hydrating and fresh produce. Namely, watermelon.

To me, summer just yells watermelon. There’s nothing that adds more bliss to a hot summer day than eating the right piece of sweet and juicy watermelon. While you can enjoy watermelon just on its own, I love putting it into a good watermelon salad. If you’ve never tried watermelon in a salad, you’re in for a treat with this recipe! This salad comes from my book Fast Your Way to Wellness which is full of summer recipes that are as good for your waistline as they are for your soul! It’s perfect for sustaining abounding energy and a healthy weight year-round. 

I’m not sure which genius thought it would be a good idea to combine watermelon with cheese and mint, but whoever it was, I owe them! This interesting collaboration knocks your socks off and keeps you coming back for seconds every time.

While the sweet juiciness of watermelon comes through, it’s balanced by the bite of the crumbled Goat's cheese and cooling zing of fresh mint.

Watermelons are about 92 percent water, making every bite perfectly hydrating! They're also rich in vitamin A, B6 and C, as well as beauty-boosting antioxidants that’ll keep your skin glowing all summer long.

This dainty teacup salad can bring joy on warm days as a refreshing snack, light meal or even dessert.

I’ve dressed this bad-boy with a zesty mixture of lemon and lime, with floral notes of coriander of course, creamy sheep’s milk yoghurt.

Check out the recipe here.

Vegan Caesar Salad

I've taken an alternative approach to your summer menus and created a #meatlessmonday extravaganza! If you’re looking to cater for vegetarians, flexitarians or vegans, you’re definitely going to want to try this one!

While meatless meals are great for our digestion and can make us feel lighter than other ones, often times, meat-free dishes, like faux soy meats, are full of processed ingredients and chemicals that make the whole vegetarian thing not so good after all!

When cooking without meat, be sure to use fresh and natural ingredients. Also remember to include a source of protein, such as beans, seeds, tofu or tempeh.

What’s tempeh, you ask?

Tempeh is made of fermented, cooked soybeans, meaning it’s less processed than tofu and high in protein and fibre. This makes it easier for us to digest and richer in probiotics which are key to increasing our gut microflora; an aspect of health that tends to go out the window in holiday season. Probiotics help break down sugars, control harmful bacteria and improve our immune system so we can enjoy summer and the holidays sniffle-free.

Tempeh has a slightly earthy and sweet taste and is firm and chewy in texture.

My Vegan Caesar salad, made with tofu’s lesser known tempeh, is the perfect Christmas dish. This delicious Caesar salad is so good, you’ll be looking forward to Mondays from now on!

Check it out here.

Enjoy these four seasonal salads and let me know what you think in the comments below.

Lee xo 

Instagram

No images found!
Try some other hashtag or username

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.