Spring loving, had me a blast.

Spring loving, happened so fast.

I met a girl, crazy for me.

Met a boy, cute as can ah… ahh... ahh… ahchoo!

Spring fever got you down?

While Spring brings with it a sense of lightness, florals and warmth for so many, for others, the only thing that comes to mind when I say spring is suffering with sneezes and sniffles – bless you!

If the very thought of seasonal change makes your nose itch and eyes water, you’re not alone. While you can plough through the anti-histamines, decongestants, tablets and sprays or even wear a mask to protect you from days with a high pollen count, there are easier ways to clear out seasonal allergies. And it all starts in one of my favorite places - the gut.

Today at Supercharged Food HQ, we’re talking about seasonal allergies and how looking after your gut can actually help you reduce your seasonal sniffles!  If you don’t believe me, let it be known that about 70-80% of your immune tissues actually live in the gut. This means that by looking after your gut you’re also caring for your immune system.

On the other hand (or other side of the soggy tissue), if you have problems with your gut, it can trigger immune-related conditions such as seasonal allergies.

So, if your gut health is compromised by, for example, consuming seven chocolate mud cakes and three bottles of wine for several weeks in a row, you can increase the inflammation in your body and worsen your reactions.  

Today I'm sharing my Supercharged Seasonal Food Guide.

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

If you've been following me on the gram, you'll know that I've just been working back home in the beautiful UK, one of my favourite places in the world. I was doing in-stores over at Planet Organic and sampling the Love Your Gut powder and Golden Gut Blend.

Whilst I was home, I also managed to squeeze in a short sailing trip to The Isle of Wight, which is a quaint island off the coast of England and home to wonderful wildlife, natural beauty, absolutely delicious food (I had one of the best soups of my life- the one I'm sharing today) and little nooks and crannies to explore.

This cute island is situated just off England’s South coast and is only a few hours away from London. Most people travel to it by ferry, or if you're like me and enjoy sailing and get the chance, you can sail over there too.  

The best part is that it's an island that's protected from the busy mainland, offering more of a calm and peaceful environment.  In true English fashion, the Isle of Wight was home to many famous poets and Queen Victoria (who knew?). She built her summer residence and final home there - and we all know I’m a sucker for a good Royals story!

Not only is the Isle of Wight home to the Queen, it's also home to the most
beautiful, fresh and absolutely delicious produce you can find. Many restaurants and pubs offer delicious menus based on locally grown produce.

If you talk to anyone in town and even mention the g-word (garlic), you won’t hear the end of it! Garlic is practically the national treasure of the Isle of Wight. It’s been successfully grown there for many years and is even exported to France – so be sure to send them a 'thank you' postcard next time you go to France and enjoy a croissant with garlic butter…

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.

It’s officially time of the year for stews, pho, dessert (or maybe that’s just me?), and of course, we can’t forget soups.

If you’re a meal-planner like me, this soup is a kitchen staple; you need to get it into that plan ASAP. It’s my secret new recipe and it may or may not change your life.

That’s right – I said secret. Consider yourself part of the Supercharged Food Secret Soup Community!

Welcome one and all!

I’ve created this roasted cauliflower, fennel and ginger soup to provide a super simple, delicious and healthy soup that's brimming with robust flavours and prebiotic rich vegetables to boost your gut health and immunity this winter.

It’s the perfect soup for when you feel a sniffle coming on or you feel like something a little zestier than your run-of-the-mill vegetable soup. But to be totally honest, you don’t need a special occasion to whip up this magic – it’s the kind of soup you could have every single day. It’s my everyday kind of soup.

Seeing as you’ve now officially joined the Supercharged Food Secret Soup Community, you’re probably wanting to know the "perks of being a cauliflower" oops member. Well, the main administrators for this soup are fennel, ginger and cauliflower. So, I’ll do the introduction – everybody, meet fennel, ginger and cauliflower.

Fennel loves looking after your bones and can even improve your skin health. If you’re feeling a little bit sluggish, it can help aid digestion and improve your mood and that's always a bonus.

Ginger is a bit of a zesty character but not one to be missed in this mighty trio! Single-handedly helping to fight off inflammation, whilst ginger can be very zesty, it'll always be there to pick up the pieces if you’re feeling nauseous or experiencing muscle soreness.

Finally, cauliflower is the head-honcho in this bowl of goodness. Full of vitamins and minerals to improve your overall health and  high in anti-inflammatory properties to keep you fighting winter bugs all pretty much year long, cauliflower is a long standing ingredient in the SCF soup community!

Add these three together and you’ve got quite the combination.

I've included my anti-inflammatory Golden Gut Blend in this recipe because it loves your gut. Containing diatomaceous earth, along with turmeric and other deliciously healing spices, it works to aid digestion and reduce inflammation to keep your insides glowing and happy. No soup is complete without it. Trust me on this one!

So there you have it - a new recipe for your weekly meal plans.  I hope you feel welcomed into our soupercharged community and feel ready to take on simple soup-making, one veggie at a time!

Roasted cauliflower, fennel and ginger soup 

Ingredients:

• 1 red onion quartered
• 4 garlic cloves
• ½ head large cauliflower (cut into florets)
• 2 fennel bulbs chopped and cored
• 500 gms stock of choice
• 3 tbs hummus (optional, I had this in the fridge)
•  1 TBS Golden Gut Blend   (or use 1 tsp tumeric and pinch cinnamon and black pepper)
• 1 tsp sage leaves
• pinch fennel seeds
• 2 tbs wheat free tamari
• 2 tbs lemon
• 1 knob ginger (peeled) 

Method: 

• Preheat oven to 200 degrees Celsius 
• On a baking tray place red onion, garlic cloves, cauliflower and the fennel. 
• Bake for 30-35 minutes until crispy. 
• Remove from the oven and place in a blender with remaining ingredients. 
• Blend until creamy. 
• Pour into heavy bottomed saucepan and place on stovetop. 
• Heat through on low to allow flavours to meld. 
• Season to taste. 
• Let cool slightly and serve warm. 
• Decorate with fennel fronds.

Happy cooking,

Lee x 

Vegan and vegetarian friends – this post comes with a warning!

Even if you’re seriously dedicated to your plant-loving life, I suggest you look away. This recipe could convert even the hippiest of vegans. It’s absolutely, positively delicious.

Now that we’ve got that in order, It’s time to talk business. If you’re looking for a seriously good fiesta that won’t make you feel like you’re in need of a siesta, do I have the perfect recipe stewing for you.

I don’t know what it is about Mexican food, but I absolutely adore it. Maybe it’s the fact that they love their chilli's hot or that they share my deep love for avocados. Whatever it is, Mexican food and I go together like avocado and… well… everything.

My Taco Beef Stew with Guacamole from Supercharge your Gut is life-changing. If you’re a fan of Mexican food, like myself, but always feel sluggish after eating it, this stew is for you. You’ve guac to try it!

If you don't believe me, I cooked it this morning on Channel 10's Studio 10 and everybody loved it! Watch how to make it here.

Before you give me strange looks, telling me that Mexican food can’t possibly be good for you, keep reading! Cooking your own home-made Mexican stew is a great way to supercharge your gut as the stewing process enables the cell wall of our foods to be broken down, releasing maximum nutrition in an easy-to-digest  and oh-so-delicious form. 

If you’re ready to fulfil your Mexican dreams, while still feeling like you’re ready to take over the world, just like that dancing lady in the red dress emoji, you’ve got to keep your gut in mind!  

Whilst the exotic flavours of Mexico are delicious, typical Mexican food filled with creams, refined carbohydrates and those chemically-filled packet mixes and sauces (seriously… would you like some meat with that oil?!) which can harm the gut, leaving us tired, lethargic, bloated and running to the bathroom. Instead, this recipe will take you on a journey of authentic Mexican food, loaded with delicious flavours and plenty of vitamins and minerals like vitamin B3, B6 and B12, as well as zinc, selenium and iron. Let’s dive a little deeper in, shall we?

We wouldn’t have a Taco Beef Stew without beef. Beef is an excellent source of muscle-nourishing protein. It’s extremely high in Vitamin B5 which helps produce energy in the body by breaking down the carbohydrates in our body into fuel for us to use, known as glucose. Vitamin B5, part of the energy-providing B-vitamins, also assist our bodies in utilising fat and protein properly. Beef is full of protein which we need to build and maintain lean muscle mass. After all, you can’t hit that Sombrero-shaped piñata without your biceps! Eating an adequate amount of protein can help discourage food cravings too.

Another ingredient which totally supercharges this recipe is garlic. Did you know that garlic was originally thought of as medicinal, not as a food source? While some people absolutely love garlic and put it with everything (hellooooo garlic bread), some people can be a bit hesitant because of the smell. If you’re a hater, be ready to be converted. Garlic is anti-microbial, anti-viral and anti-fungal, helping fight infection and disease. Yay for the garlic fan-club… just no kissing or use parsley for fresh breath!

Another supercharged ingredient in this recipe is coconut oil! Similar to garlic, coconut oil is anti-fungal and anti-microbial, helping boost our immune system and show our guts some much-needed TLC.

No Mexican recipe is complete without guacamole. Seriously, it’s about time we give thanks to the holy avocado. Avocado is surprisingly high in prebiotic-rich fibre, helping move things along in the gut and acting as a natural detoxifier. Avo's are also known to help reduce our likelihood of developing heart disease and obesity!

This recipe is seriously Mexican food: The Supercharged edition! If you’re ready to put a supercharged spin on your next fiesta, you’ve got to try it out for yourself. I love to serve it with zucchini noodles or cauliflower rice to add some bulk without the refined carbohydrates, but you do you!

Live that Mexican fantasy.

Taco Beef Stew with Guacomole

Serves 4

Ingredients:

• 1 tbs coconut oil
• 2 red onions
• 1 red capsicum
• 4 garlic cloves
• 2 tsp cumin
• 1 tsp smoked paprika
• 1 tsp coriander
• 1/2 tsp ground chili
• 700 gms stewing beef (chuck/rump /shin)
• 1 tbs tomato paste
• 1 x 400gm tin chopped tomatoes
• 2 cups beef or chicken stock
  
  Guacamole
• 2 avocados ripe
• 1/2 tsp cumin
• 1 garlic clove crushed
• 2 tomatoes diced
• 1 tbs lime juice

Method:

• Preheat the oven to 160°C (315°F).
  Melt the coconut oil in a large flameproof casserole dish over medium–high
  heat.
• Sauté the onion, capsicum and garlic for 3–4 minutes, or until softened. Stir in the spices and beef and cook, stirring, for 5–7 minutes, or until the beef is browned on the outside and thoroughly coated in the spices.
• Stir in the tomato paste, tomatoes and stock.
• Put the lid on, transfer to the oven and cook for 1 1/2 hours, or until the beef
  is tender and pulls apart easily with a fork. The time will vary depending on the cut of meat you’re using.
• To make the guacamole, scoop the flesh from the avocados into a large bowl. Sprinkle with the cumin, add the remaining ingredients and roughly mash together using a fork. Season to taste with sea salt and freshly ground black pepper.
• Serve the stew topped with the guacamole and your choice of accompaniment.

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

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

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

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

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

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

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

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

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

Chicken and Vegetable Anti-Inflammatory Soup

Serves 2-3

Ingredients:

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

Method:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Beef Pho Broth

Serves 4-5

Ingredients:

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

Directions:

To make the broth...

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

To make the soup

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

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

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

Which brings me to my next point – protein.

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

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

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

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

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

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

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

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

Are you ready to get hemp-y?

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

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

Serves 2

Ingredients:

• 1 tbs extra virgin olive oil
• 2 salmon cutlets

For salad:

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

Method:

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

For Dressing:

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

Method:

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

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:

• 2 TBS olive oil or coconut oil
• 3 cloves of garlic, minced
• 1 small brown onion, chopped
• 4 eggs whisked
• 1 TBS wheat-free tamari
• ½ tsp cumin powder
• 2 tsps turmeric or to taste
• 2 TBS nutritonal yeast flakes
• Fresh Basil to serve

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.

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:

• 1 bunch kale, chopped into slices
• 1 whole lemon

• 2 TBS Extra Virgin Olive Oil

• Pinch of Celtic Sea Salt
• 1 Avocado Pitted
• ¼ cup pine nuts
• 1 cup strawberries washed and quartered

Speedy Jam Jar Dressing


• ¼ cup Extra Virgin Olive Oil
• 2 TBS Apple Cider Vinegar

• 1 tsp. sugar free mustard

• ½ shallot, diced

• Pinch Celtic Sea Salt

• 1 TBS wheat-free tamari

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 

All you little Christmas elves, welcome aboard my sleigh! Today we're going to explore the best way to prepare and budget for Christmas, how to enjoy it mindfully, the most delicious things to cook and what to do with all those darn left-overs!

Preparing for Christmas

• Be organised Start buying things that you need now so you’re not panicking when you’ve only got a few days left to figure everything out
• Plan your menu and figure out what everyone’s bringing to the table
• You may want to make a dessert you can freeze and use on the day
• Figure out your budget properly – factor in food, cutlery, presents, decorations and everything else you may need
• Set the table a few days before the big day so it’s one less thing to worry about

Budgeting – time and money

• Cooking for Christmas on a budget may seem like an impossible feat, but it’s totally possible . be a scrooge online.
• Buy things in bulk from bulk food stores, online shops or get fresh produce delivered to you if you don’t have time!
• Plan what you’re making before you go Christmas grocery shopping go with a purpose don’t spend unnecessarily, Make a list and check it twice
• Use herbs and spices to pack a flavour punch to dishes – buying spices doesn’t need to be expensive but adds a whole other element to your dishes
• Personalise your wrapping- kitchen or brown paper and twine and rosemary from the garden

A mindful Christmas

• Don’t buy for the sake of buying – look around your house and see if you have any leftover decorations or even try going DIY, it can be much more fun and less wasteful that way . My Christmas tree branches or real tree. Upcycle.
• Use Christmas as a time to disconnect from your phone and re-connect with special people. Maybe consider a social media switch-off
• Give to those less fortunate

How to avoid a Santa Belly

• Eating mindfully is a great way to refrain from overeating and overindulging in this period
• Really pay attention to the flavours and textures of what you’re eating. Instead of mindlessly gorging on food, try to slow down and enjoy every bite of every meal.
• Don’t deprive yourself – enjoy treats in moderation

What to cook

• Balance is key
• Roasted lamb is delicious
• Chicken cooked in rosemary and lots of spices like garlic and turmeric
• Can’t go wrong with roasted vegetables – roasted root vegetables, Brussel sprouts and more scream Christmas! You can even stuff them with nuts, seeds, rice or anything else you please.
• Lots of delicious salads
• Healthy desserts - I have a delicious healthy Supercharged Christmas Fruit Cake on my blog or a great Studded Pumpkin Pie recipe 

Dealing with leftovers

• If you’ve made a roasted lamb for dinner, you can enjoy it in a salad, curry or soup over the next few days
• You can use roasted vegetables in a quiche, an omelette or a salad
• Leftover healthy desserts make for delicious snacks
• You can freeze some items for up to 3 months and use them for those nights where you can’t stand the thought of cooking

This Christmas I've created three new recipes - a main of spiced leg of lamb roast and two sides, a tray of roasted root vegetables and pan-fried toasted greens which you can start salivating over here.

These dishes look delightfully festive and taste super scrumptious…even Scrooge wouldn’t be able to help but smile! I like to marinate a leg of lamb overnight so it really soaks up all the flavours of herbs and spices. But also, so the only thing I have to do on Christmas day is just pop it in the oven #sneaky. I do the same thing with the veggies too. Wash, chop and prepare everything the previous day or night, then just place it under meat when ready.

That's it! If you guys have any Supercharged Christmas tips, be sure to leave them below! 

Happy holidays everyone 🙂

Lee xo