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The best foods to eat for IBD (Crohn’s and Ulcerative Colitis) + Ginger-Seared Tuna with Avo Recipe

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Snacks, Dairy Free, Gluten Free, gut healing, gut health, Seasonal, Spring, Summer, Winter

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

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

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

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

Six Top Probiotic-Rich Foods + Fermenting Your Own Veggies

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, Heal Your Gut, Summer, Wheat Free

Are you looking to become a pro of the biotic?

Well first up, I'm going to let you in on a little secret, one between us pro's. Not everyone necessarily needs to take a probiotic supplement. Sometimes, just a spoon full of Sauerkraut keeps the good gut microbes satisfied.

If you’re reading this and you’ve never really understood probiotics, I’ll start from the beginning.

Our gut microbiome is made up of a community of bacteria that’s responsible for far more than our digestive health. The health of our gut can impact our immune system, sleep, hormones, energy levels, weight, skin and more.

A healthy microbiome involves a great number of probiotics, known as our friendly bacteria, and a smaller number of pathogenic bacteria. To keep our guts flourishing, probiotics are necessary to help the growth of the good bacteria within your gut.

To replenish your strains of good bacteria, try consuming a small amount of probiotic-rich foods at least a few times each week. Personally, I take a probiotic supplement daily and consume a range of prebiotic and probiotic foods to widen the diversity. 

However, some sensitive tummies can suffer from gas and bloating when consuming probiotic-rich foods initially. It’s best to start slowly with a teaspoon and build up from there.

Below are my top six probiotic-rich foods and their benefits. By including a range of the following ingredients into your daily meal rotation, you'll be helping contribute to a thriving digestive system that will benefit the wellbeing of your entire body!

Sauerkraut is finely cut cabbage that’s been fermented, making it more nutritious than its raw variety. It can help improve digestive health and even contains high levels of iron which is great for boosting energy. Although, be mindful of the salt!

Sauerkraut can be high in sodium, so be wary when choosing store-bought varieties. Look for sauerkraut that's in the fridge at your local deli or health food store, as those kept at room temperature often contain additives and preservatives that can cause more harm than good. I love to top off my salads, such as my Bohemian Baked Vegetable Bowl, with a spoon of sauerkraut. I've included my cultured vegetable recipe below for you to try your hand at too! 

When you were a kid, did you ever enjoy drinkable yoghurt?. Nowadays, a handy drinkable yoghurt to try is kefir, a thick, nutrient-dense and deliciously creamy fermented milk product that can help support immunity, enhance detoxification and of course, reduce digestive issues.

It’s made using kefir grains that help grow live bacteria and yeast cultures. You can find it in a dairy form or, if you avoid milk, there are some vegan varieties available. How to have it? You can drink it straight, add it to smoothies, whip it up like cream cheese or use it as a dressing.

You may have heard of ‘superfood’ green powders that include vegetables from the sea and algae. While that may sound a little bit off-putting, do not be turned off by the sea! Chlorella and spirulina are not just for the lovable grass-chewing hippies. They can act as wonderful probiotics that provide a nutrient-boost with every spoonful. These green powders are made of nutrient-dense organisms found in salt water. Spirulina is comprised of more than 70 per cent protein, as well as vitamin E, chlorophyll and fatty acids. While, chlorella is a green microalgae that’s rich in chlorophyll, protein and carotenoids. Chlorophyll is a probiotic that’s seriously powerful for the gut. You can mix green powders into a glass of water or, add them to your smoothie, like my Berry and Avocado Smoothie Bowl and you won’t even know that they’re there!

Kimchi is traditionally a Korean fermented vegetable that’s made with a mix of veggies including cabbage with seasonings such as chilli, garlic, turmeric and ginger. This antioxidant-rich mix contains bacteria to aid digestive and immune health. Kimchi is rich in digestive enzymes, making it the perfect fix for a sluggish digestive system. You can use it to add a kick to your seasonings or on its own but use it sparingly as you may run the risk of burning your mouth!

Move aside regular pickles, we’re talking about the real dill! Pickles that have been lacto-fermented (i.e. fermented in salty water, not vinegar), are bouncing with probiotics and full of live bacteria. They’re best served organic and locally made, if possible. Feel free to include them in your sandwiches, toss them through your salads, or serve them next to my Turmeric Scrambled Eggs.

I couldn’t write about probiotics without including yoghurt. Both Greek yoghurt and most coconut yoghurts contain a probiotic known as Lactobacillus Acidophilus which helps show pure love to your gut. Biodynamic organic yoghurt (dairy or plant-based) is where it's at! Be sure to read the labels and watch out for any high fructose corn syrup or artificial sweeteners and flavours added to it. Also, look for “live and active cultures” – this is what you’re after. The probiotics within yoghurt help quickly build up healthy microbes in the gut lining which helps increase the absorption of food and reduce bad bacteria. You can try your hand at making your own Coconut Frozen Yo-Gut here. 

While you wouldn’t usually think of Apple Cider Vinegar as a probiotic, it actually has probiotic enzymes that help balance gut bacteria, helping improve nutrient assimilation and balancing pH levels. It’s also seriously good for our overall wellbeing – in fact, it’s one of the first things I pop out of my cupboard when I feel a cold or flu coming on.  ACV is one of the star ingredients in my Apple Cider Gummy Bears. Yes, I said gummy bears. However, if you’re not into all things tasty, delicious and chewable (but seriously, who isn’t?), you can also drizzle some over your salads like I’ve done here.

If you want to try out fermenting for yourself, I've included my Fermented Vegetable recipe for you below! Once you get to learn the process, fermenting can be lots of fun. Start by choosing vegetables you’re familiar with, so it doesn’t feel intimidating. Fermented vegetables can be served as a side dish — just start with a small amount, such as a teaspoonful, and work your way up.

Also just a final tip if you’re not absorbing your food well or have a sluggish digestion cleaning it first with Love Your Gut Powder can help! You can find the powder over here www.superchargeyourgut.com

Fermented Vegetables

MAKES 2 X 1 LITRE MASON JARS

Ingredients:

  • 4 carrots, peeled and diced
  • 4 celery stalks, chopped
  • 500 g (1 lb 2 oz/4 cups) cauliflower florets
  • 1 red or yellow capsicum (pepper), chopped or sliced
  • 3 tablespoons grated fresh ginger
  • 2 garlic cloves, chopped
  • 90 g (31⁄4 oz/2/3 cup) Celtic sea salt
  • filtered water, to cover

Combine the vegetables, ginger and garlic in a sturdy bowl. Pound them with a pestle or rolling pin until slightly smashed and softened.

Add the salt and toss well. Press the mixture into two sterilised 1 litre (35 fl oz) mason jars, leaving about 2.5 cm (1 inch) of breathing space at the top of each jar, to allow for expansion.

Pour in enough water to just cover the vegetables, adding more salt if needed to submerge them — the mixture needs to be very salty.

Cover the jars with plastic wrap, then screw the lids on tightly. Leave to ferment in a warm place for 3–5 days.

Do a taste test until you’re pleased with the flavour, removing any mould that may form on the surface. The vegetables should taste tangy.

Store in the fridge and use within 1 week.

NOTE : To sterilise jars and lids, you can run them through a dishwasher, or wash them in clean soapy water, rinse well and dry them in a low oven. 

Greened Up Shakshuka and Tips to Supercharge Your Gut

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, gut health, Heal Your Gut, Nutrient Rich, Organic, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

Are you looking for recipes to supercharge your gut?

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

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

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

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

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

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

That’s where you’re wrong!

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

Raw Mini Lime Tarts

Written by Lee on . Posted in Autumn, Blog, Blog Breakfast, Dairy Free, Dessert, Gluten Free, Heal Your Gut Powder, Organic, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

Do you know what ingredient needs more recognition?

Lime.

While we all praise lemon like the holy grail – drinking it in the morning, squeezing it onto salads and making lemonade with it, it’s poor little sidekick, lime, always gets left behind. He’s literally the middle child of the citrus family.

Lime is so much more than just zest to add to a drink; it can boost your overall complexion, immunity and help cleanse the body.

So, what do you do when life gives you lemons?  Push them to the side and ask for limes instead.

Limes are an extremely good source of Vitamin C, as well as dietary fibre, calcium, iron, potassium, copper, magnesium and phosphorus. They can be consumed orally or used topically to protect the skin from infections. Similar to lemon, limes can even aid the digestion process and relieve constipation.

What’s the best way to celebrate mother nature’s beautiful limey gift?

Lime Tarts.

There’s something about lime tarts that make me really happy. They’re equally creamy and tarty, tangy and sweet, satisfying and crisp with a crumbly texture.

Hello Vera Smoothie

Written by Lee on . Posted in All, anti-inflammatory, Blog, Blog Breakfast, Blog Snacks, Candida Friendly, Dairy Free, drinks, Gluten Free, Heal Your Gut, Heal Your Gut Powder, Organic, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

It’s honesty time.

Who’s tired of holding in gas, experiencing unpredictable diarrhoea, painful constipation, belly bloating or all of the above?

I know, I know. You’ve tried all the products on the market and none of them work. You’re sick of being sold products that are good for one thing and one thing only – slimming down your wallet.

I’m so with you.

While Australians’ have been able to improve their gut health through the use of both my Love Your Gut Powder and Golden Gut Blend, I know my international followers have been feeling a little bit left out.

So, if you’re located in the United States, Europe, UK and New Zealand, get ready to look under your seats, online (or at your local health food store…) and get your hands on both my Love Your Gut Powder and Golden Gut Blend.

If you're in the UK or Europe, click this link here.

If you're in the United States, click this link here.

If you're in New Zealand, click this link here

If all you’ve been dreaming about is the day you can FINALLY get your hands on great gut health products without the hefty costs (that one’s pointing at you, international shipping), today is the day. You can now order both Love Your Gut Powder and Golden Gut Blend directly from your location. 

Love Your Gut Powder is Australia’s number one selling gut-health product. It contains naturopathic-grade, organic Diatomaceous Earth which helps to clean out the accumulated build-up of waste, toxins, heavy meals and mucous in the digestive tract. It gently cleanses your digestive system, so you’ll never see bad bacteria, endotoxins, parasites and heavy metals again. This anti-bacterial, anti-viral and anti-fungal powder even helps to alleviate digestive issues and regulate your bowel movements.

If you’re super keen to get your dose of all things gut-loving golden spice and everything nice, we’ve got the thing for you. Golden Gut Blend is a versatile blend full of an anti-inflammatory mix of turmeric, spices and “Love Your Gut” diatomaceous earth. It’s rich in iron, has a pH of 8 to create a healthy, alkaline environment in your body and rich in minerals for a happy tummy, glowing skin, strong nails and glossy hair. 

The best part? You don’t need to go out of your way to take another supplement. In fact, you can sneak it into all of your recipes; that’s the way I do it! I’ve included it in my Hello Vera Smoothie  from my latest book, Supercharge Your Gut.

I've combined the magical powers of Love Your Gut Powder with Aloe Vera in this curative, magical and delicious smoothie!

Aloe vera is high in inflammatory properties that help relax the intestinal tract and heal any damage. It contains enzymes that help break down food, promoting regular bowel movements, and acts as a prebiotic to help feed the good bacteria in your gut.

Get ready to say hello to digestive bliss with this soothing smoothie. You can even serve it over ice cubes, if you like.

Get Love Your Gut Powder here.

Get Golden Gut Blend here

Hello Vera Smoothie

Serves 2

Ingredients:

  • 250 ml (9 fl oz/1 cup) Almond Milk or Coconut Milk
  • 125 ml (4 fl oz/1/2 cup) pure aloe vera juice
  • 80 g (23F4 oz/1/2 cup) fresh or frozen organic blueberries
  • 1/2 large ripe banana, or 1 small lady-finger banana
  • 2 teaspoons extra virgin coconut oil
  • 1 handful of basil leaves, plus extra to garnish
  • liquid stevia, to taste (optional)
  • 1 teaspoon LYG powder

Method:

Place all the ingredients in a high-speed blender and whiz until smooth.

Pour into glasses or jars, garnish with extra basil and serve.

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

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!

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?

Golden Gut Granola Clusters

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

Are you looking for an excuse to skip breakfast?

This is not it.

In fact, this recipe will make you go to sleep dreaming of breakfast, longing to wake up and get your chew on. 

This delicious and simple recipe is perfect for eating during the week when you don't have a lot of time but it's also great on the weekend when you want to have a relaxed breakfast in the garden. It's basically granola for every occasion. 

The other great thing about this recipe is that you only need to make it once for it to travel a really long way. That is, depending on your self-control.. portion control, people!

While most of the store-bought packaged granolas are high in sugars, fat and filled with unnecessary and unhealthy ingredients, this homemade granola only contains ingredients that are beneficial for your body and wellbeing.

Oats are such an amazing way to start the day. They’re rich in important vitamins, minerals, fibre and antioxidants which work to improve healthy gut bacteria, control blood sugar levels, ease digestion and increase feelings of fullness.

Incorporating nuts and seeds in this recipe works because they not only get the thumbs up for  taste, they also come with a range of amazing health benefits too! Almonds, pumpkin seeds and linseeds are all a tasty source of protein, dietary fibre, healthy fats like Omega 3, and essential nutrients like Vitamin E. These work to give you a healthy boost of energy and can also help to reduce hunger pangs and promote healthy weight-loss.

Combining these ingredients with my Golden Gut blend is the perfect way to set you up for glowing gut health. Because the blend contains diatomaceous earth and the wonderful spice turmeric, it's packed with anti-inflammatory, anti-bacterial properties and can even help improve nutrient absorption, digestion and regulation. With a high amount of absorbable iron and a variety of vitamins and minerals, the blend is the perfect addition to this oat and nut granola, to add an energy kick, boost brain function and the immune system. You can watch a video about diatomaceous earth here.

Not only does using coconut oil make this recipe bond beautifully, using a healthy saturated fat together with turmeric makes it easier for your body to absorb and make the most of the benefits of this golden spice.

Enjoy these golden crunchy clusters any time of the day in a variety of ways!

Let me know how you go with making them and if you love them as much as I do.

Golden Granola Clusters

Makes 1L jar

Ingredients:

Directions:

Preheat the oven to 160 degrees Celsius and line a large tray with baking paper.

In a large bowl mix the oats, coconut, almonds and seeds.

Warm the coconut oil in a small saucepan and add 3 tablespoons honey, Golden Gut, nutmeg and salt. Stir until thoroughly combined then pour over the oat mixture.

Mix and rub the spiced oil into the oats, nuts and seeds. Once the mixture is evenly coated, spread onto the baking tray. Make sure it is levelled across the pan, and then you can create some small clusters if you like. Drizzle 1 tablespoon of honey across to finish.

Bake for 25 – 30 mins or until lightly brown and golden on top. Shake the tray one or two times while cooking.

When finished baking, let cool completely on a wire rack. The cooling process should be at least 30 – 45 mins and is crucial in order to crisp the granola. Once cooled, break into clusters.

Store the granola in an airtight jar or container.

For breakfast serve with cold coconut milk and bananas, or over a smoothie bowl or sheep’s milk yoghurt with fresh berries.

Enjoy straight out of the jar as a yummy snack or crumble over roasted pears or my Golden Gut-time ice cream for desert!

Supercharged Tips for Summer + Four Sizzling Recipes

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Gluten Free, Vegetarian, Yeast Free

Tis the season to be in the kitchen!

Tra la la la la la la la la.

It’s Summer here in Australia and you know what that means – long days spent at the beach (followed by a slathering of aloe vera on all those burns!), wiping grass off everywhere after lying down in the park, golden tans, endless road trips, arriving too early at the airport for your plane-ride out of here and of course, plenty of holiday feasting.

After months of being wrapped up in blankets and layered in our wooliest jumpers, it can be hard to switch out of hibernation mode. How are we supposed to go from tracksuit pants to bikini bottoms or board shorts within a week?! It seems impossible!

Well, I’m sharing some of my summer tips to help ease you into summer and the holiday season!

It’s so important to give yourself much needed you time. We sometimes get so caught up in our routine - whether it's work, schlepping the kids around, cooking, cleaning or running errands, that we sometimes forget to breathe. Whether it’s a bath, your favourite yoga class or even a massage, I’m giving you permission to slow down. I recommend trying earthing, a natural phenomenon that involves planting your feet on the ground. While this may sound silly, multiple tests have shown that this has proven to lessen stress and make you feel more grounded; go figure! Not only is this so good for our minds, it also enables our bodies time to rest and digest; key to a healthy gut, body and life.

If you’re trying to shed a kilo or two, I recommend increasing your intake of fibre-rich veggies and looking into intermittent fasting, my book Fast Your Way to Wellness has 90 great recipes that can help to keep you trim, supercharge your energy and feel great. I know what you may be thinking – should you be increasing anything when trying to lose weight? Yes! Not only do vegetables keep us full, they’re also high in fibre to help keep things moving in our bodies so we’re less prone to overindulging and unnecessary snacking. Eating veggies doesn't need to be boring. I like experimenting with a range of vegetables to keep me interested. Try out pairing them with different things, like kelp noodles, which are bursting with vitamins and nutrients.

Everyone knows how good it is for us to exercise so I won’t hit you with the hardcore facts but, I just want to send out a little reminder that exercise should be fun! If you hate the gym, try out something else. Maybe sign up with a friend for a new gym class or go for morning walks. Coming into summer it’s also a great time to take advantage of the ocean or to try out something new, I've recently taken up a body balance class which is just that; great for body balancing.

With summer comes an array of beautifully fresh produce and delicious opportunities for all your favourite meals and snacks. Check out some of my latest summer recipes below with staple ingredients from Sprout Market!

Goat’s Cheese, Fig and Peach summer platter

Does anything scream summer louder than a fruit and cheese platter?

I think not.

I’m so excited to see two of my favourite fruits back on shelves - figs and peaches.

Ahhh figs. There’s nothing quite like biting into a lusciously sweet fig that has a chewy flesh, smooth skin and a crunchy seeded centre. While dried figs are delicious and widely available, they’re much higher in sugar and lower in water than their fresher counterparts. Both dried and fresh figs are super high in fiber and a great source of potassium to help lower blood pressure. Plus, they’re so beautiful – an Instagrammer’s dream fruit!

Do you know what makes me extra peachy? Peaches! They’re high in antioxidants which means they help combat free radicals to reduce our disease risk and oxidative damage. They’re also great for supporting the gut and helping move things along the digestive tract.

I’ve featured goat's cheese in this platter, because it's delicious and much easier to digest than many other cheeses. Goat's cheese is known to causes less inflammation in the body than regular cheese and is high in calcium and fatty acids! It also helps us absorb nutrients better than regular cow’s milk. I guess you could say it’s the big cheese.

Combining these three fresh ingredients, alongside a delicious dressing filled with gut-friendly apple cider vinegar, heart-healthy extra virgin olive oil and mouth-watering rice malt syrup makes for one heck of a platter!

Serves 3-4

Ingredients

  • 4 cups mixed leaves
  • 1/2 cup rocket
  • 1 bunch Basil, leaves
  • Bunch fresh mint, leaves
  • 8 figs, washed stems removed and halved
  • 2 peaches, pitted and sliced
  • ½ cup walnuts
  • Pimp my salad superseeded sprinkle mix
  • 1 packet Goat’s cheese sliced

Dressing

Method 

Grab your serving bowl or platter

Lay a bed of mixed leaves and rocket

Top with figs, peaches, walnuts, goats cheese and super seeded sprinkle mix.

Combine the dressing ingredients in a bowl and whisk

Dress the salad and serve!

Baked apple with prune, cinnamon and cardamom

I was going to say I loved apples but then I realized, I don’t think anyone dislikes apples. Seriously, try to find me someone who hates apples... I’ll wait.

Apples don’t need to just be a lunchbox-regular, they have the potential to be so much more! Apples are so versatile and will love their new makeover with this comforting summer dish. It’s a mix of sweet, spice and everything nice.

I’ve also added prunes to this mix for an extra dose of fibre. They help keep the digestive system squeaky clean and free from toxic build-up.

These baked apples are delicious on their own but could be enjoyed with some Golden Gut-time Soft Serve, coconut yoghurt or regular yoghurt. The options are endless.

Serves 1

  • 1 small apple, cored but left whole
  • 1–2 tablespoons filtered water

  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground cardamom
  • 1/4 teaspoon grated ginger
  • 2 prunes, chopped
  • Stevia, to taste, optional

Preheat the oven to 180°C (350°F).

Put the apple in a small baking dish with the water. Combine the cinnamon, cardamom, ginger, prunes and stevia in a small bowl, then spoon into the centre of the apple.

Bake for 35–40 minutes, or until soft. To test, pierce the apple with a sharp knife; it should slide through easily.

Note: The apple can be cooked up to a day ahead. It can be eaten cold or warmed in the oven before eating.

Asian Kelp Noodle Salad

Before I became the gut-loving, health-nerd I am today, I was a takeaway-junkie. Being a single mum and working full-time I found it so hard to manage cooking, working and mumming (I’m not sure if that's a verb but it very-well should be!). I had a special place in my heart for Pad Thai. It was an expensive habit but one that I didn’t feel I could change.The noodles, the oily sauces, the sweet and salty tastes – it was perfect.

It was, however, not so perfect for my gut. Regular Pad Thai is filled with a number of not-so-good sauces with more numbers in them than a phone book! They're often full of MSG, high in sugar and way too hot for summer anyway.

Ever since I started my supercharged journey, I’ve always wanted to enjoy that noodle feeling, just without that post-pad thai feeling (you know what I’m talking about).

My Asian Kelp Noodle Salad is a summer-friendly supercharged version of pad thai that will save you money and heal your body. It’s perfect for an outdoor picnic or BBQ.

This salad is absolutely bursting with flavor and goodness; the crispy cucumber, the iodine-rich kelp noodles and obviously, the delicious sauce. Unlike your regular Thai place, this dressing is made with real and wholesome ingredients. While Sesame oil contains essential vitamins and minerals for our whole bodies, tamari is especially rich in mood-enhancing tryptophan. I've also included limes because of their citrusy taste and ability to improve digestion and rejuvenate skin.

My Asian Kelp Noodle Salad requires less effort, time and money than calling your local Thai place and getting takeaway. Trust me. It’s also great and super adaptable for my vegans, gluten-free and dairy-free friends.

If you do want to make this salad more of a meal, you can add a protein source, like tofu or chicken, of your choice. Or just enjoy it on its own.

How can something so simple, so easy and so minimal be so tasty?

Crazy world, kids.

Serves 3

  • 340 g (12 oz) kelp noodles
  • 150 g (5 1/2 oz) bean sprouts, trimmed

  • 3 medium spring onions (scallions), thinly sliced
  • 1 small carrot, cut into matchsticks

  • 1 medium Lebanese (short) cucumber, cut into matchsticks

  • 1/2 large red capsicum (pepper), cut into thin strips
  • 2 tablespoons chopped almonds
  • 2tablespoons chopped coriander (cilantro)
  • 2 tablespoons chopped mint

DRESSING

  • 1 tablespoon sesame oil

  • 1 tablespoon wheat-free tamari
  • 2 tablespoons lime juice

  • 1/2 teaspoon chilli flakes

  • 1 teaspoon grated ginger (optional)
  • stevia, or honey to taste

Combine the dressing ingredients in a small bowl.

Rinse and drain

Mushroom and Cacao Dessert Drink

You know how there are some foods you can eat in any weather? Let's take ice-cream for example. Even if it’s freezing outside and you need to layer up with blankets, while next to the fire, with all the windows shut, ice-cream is always worth it.

That’s me and hot chocolate. I can have hot chocolate any time of any day, no matter the weather.

When I found out about the medicinal mushroom craze, I thought it was pretty cool... not cool enough to ruin my hot chocolate, but you know, pretty cool. But now, I can officially say I'm a convert! I’m a proud mushroom hot cacao advocate. You must make some shROOM for this hot chocolate.  

This unique hot chocolate blend combines spices and reishi mushrooms to help relieve stress and improve sleep. Reishi is great for balancing our adrenal system to calm us down. The cinnamon and cardamom in this mix can even help combat sweet cravings! It’s also full of cacao which is full of antioxidants and has a high source of plant-based iron. 

A hot chocolate that's perfectly creamy, delicious and somehow super healthy. It’s the ideal treat to satisfy chocolate cravings and help you beat the 3pm energy slump.

It can be enjoyed by anyone and everyone. It’s organic, vegan, paleo and doesn’t contain any additives, gluten, lactose, white sugar or soy.

Ingredients

Method

Dissolve one packet into a saucepan with warm water, and milk of choice. Beat with a whisk until frothy and serve.

Smashed Avo on Golden Gut Loaf

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Lunch, Blog Snacks, Gluten Free, Vegetarian, Wheat Free, Yeast Free

I know what you’re probably thinking… how hard is it to dump some avocado on toast?

I, too, never thought of creating a smashed avocado recipe. That was, until I made this one. 

This smashed avocado is not your regular, run-of-the-mill smashed avocado on toast. This smavo (that’s smashed avocado for all you newbies) is deliciously supercharged. So, what makes my smashed avo so special?

Unless you’ve been living under a rock (and if so, welcome!), you’d know that smashed avo has taken the world by storm. For all you waiters, waitresses, cooks and chefs, those two words are probably the ones you see in your sleep; the ones you’ve heard over and over again. It’s eaten for breakfast, brunch, lunch and even as a snack and it's one of the things that Australians do so well.

The mighty avocado is on the forefront of all our social media feeds, being used from anything from burger buns, to chocolate mousses and even avocado fries!

But, I’ve also heard that some people fear the lovely fruit, saying it’s too high in calories or fat. Is avocado actually a devil in disguise? 

Absolutely not! However, just like everything in life, avocado should be enjoyed in moderation.

Avocado is rich in heart-healthy monounsaturated fatty acids, meaning it helps boost skin health, reduces LDL cholesterol levels in the blood and can lower risk of heart disease and stroke. It’s also high in vitamin K which increases bone health and assists our absorption of calcium. Vitamin E is another strength of the avocado; an antioxidant that protects our cells from damage.

As I mentioned before, avocado is extremely versatile, making its way in my Berry and Avocado Smoothie Bowl, my Love Your Gut Lassi and Sardine Mash Pot.

So now we're on the same avocado-loving page, let's begin with my smashed avo... 

First thing’s first, we need to find the ripe avocado. When you're at the supermarket or farmers market, I recommend being that annoying person that presses all the avocados - this is a pressing matter after all! Gently squeeze your thumb into the avocado and if it gives a little, it’s the right one.

But, there’s more to smashed avo than just the avo. It takes two to tango... or should we say smavo? Avocado needs its mighty companion - the bread!

I’ve created the most perfect base for your smashed avo. It’s a simple and delicious recipe that will make you fall in loaf with smashed avo on toast. My Golden Gut Pumpkin and Nut Loaf is what you'll need. It's a gluten-free and dairy-free bread that almost tastes too good to be true. I've cooked it with pumpkin which is high in antioxidants and omega-3 rich fatty acids. It also has buckwheat flour in it which gives it a wonderfully earthy taste but keeps it gluten-free and low GI. Naturally, no golden recipe can be completed without my Golden Gut Blend. It’s an all-round winning bread recipe.

Now we’ve got the avo and toast together; one of the best duo's of all time, it’s time to supercharge this recipe with some seasonings! I've a new found obsession with garlic chips so they've made an obvious feature here. Garlic is part of the allium family and has the potential to control blood pressure,  treat colds and infections and may even benefit blood sugar levels. It’s also damn tasty.  Just be sure to eat it after your first date, rather than before, for obvious smell reasons.

Personally, I love getting hands on in the kitchen. While smashing avocadoes may not be as rewarding as smashing a punching bag in a boxing class, it can be much more therapeutic, less harmful and done in your pyjamas. Forget Mayweather vs McGregor, it’s just you vs. that avocado. 

Let’s take a toast to Smashed Avo on Golden Gut Loaf!

Smashed Avo on Golden Gut Loaf

Serves two

Two slices Golden Gut Pumpkin and Nut Loaf
4 cloves garlic sliced
1 tbs olive oil
1 avocado
1 tbs lemon juice
Pinch of cumin
2 tsp olive oil
1/2 cup feta (cubed) 
Extra olive oil for drizzling 

Coriander or flat leaf parsley to serve

In a small frying pan place olive oil and fry garlic til golden. Set aside
In a small bowl mash avocado with a fork and add lemon, cumin and olive oil
Toast gut loaf and place on plate 
Top with avocado, tumble on feta and add garlic chips
Drizzle with olive oil 
Season to taste (the feta makes it quite salty so black pepper is a good option)
Decorate with herbs of choice 

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