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FREE eBook + Coconut Yo-Gut

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

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

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

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

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

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

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

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

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

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

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

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

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

Who is ready to go loco for some frozen coyo?

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

Coconut Yo-gut

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Serves: 2

Ingredients:

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

Method:

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

Enjoy! Lee xo

Golden Gut Oatmeal Cookies

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

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

What can I say? I'm only human.

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

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

The answer is no. Always no. 

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

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

But anyway, back to food blogging... 

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

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

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

Golden Gut Oatmeal Cookies.

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

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

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

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

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

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

Golden Gut Oatmeal Cookies

Makes 12 

Ingredients:

Method:

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

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

Three Supercharged Workout Meals + Pear and Walnut Oatmeal, Hemp and Tahini Bliss Balls + My Ultimate Roasted Veg Bowl

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Gluten Free, Nutrient Rich, Organic, Seasonal, Shopping List, Vegetarian, Wheat Free

This one's for all you exercise and gym lovers and likers, hikers and bikers, buffs and bunnies.

If you're planning to fit a workout into your daily schedule, nourishing your body with the right foods is essential.

It can be difficult to find a pre or post workout meal with just the right amount of nutritious ingredients to make you feel satisfied AND energized.

If you're pressed for time or honestly can't be bothered after a long day at work (it’s alright, we've all been there), having a few supercharged ingredients on hand can make a real difference to your motivation levels.

Before we begin, I’m going to have to break a bit of a myth that’s circulating about how to build or tone specific muscles in the body. There’s no miracle food that can tone your physique or build specific muscles. What I can tell you however, is that by eating supercharged foods, with an adequate amount of protein, healthy fats and unrefined carbohydrates, and a great exercise regime, you can be on your way to #breakingtheinternet with your fabulous body.

Supercharged foods are everyday super foods full of antioxidants that are easily accessible and relatively affordable. It’s all about making it easier for you to make healthier food choices so your mind and body don't fall into temptation and undo all your hard work.

That's why I’m a huge fan of bowl food. Personally, I find that eating food out of a bowl has made me more conscious and mindful of what and how much I'm eating. Plus, it’s quick and easy to make and you can come up with as many healthy combinations as possible. It's the best motivation for smashing out another set of squats! 

Usually I opt for a healthy mix of protein, vegetables and grains. It’s nutritious and a great way to exercise portion control. More importantly, the great thing about bowl food is its convenience. You can easily whip up a meal by using whatever you have sitting around in your fridge and pantry.

Did you also know that food eaten out of a bowl can trick your mind into feeling full? Studies have shown that when we're exposed to various sensory stimuli, this can impact our perception of flavour – including how full we feel after a meal.

Eating heathy meals served in bowls simply because they seem to taste better and eating smaller portions sounds like a win-win situation to me!

And now I've concocted three new reps to add to your repertoire!

Carbohydrates are a go zone when it comes to helping to build muscle, especially if we’re burning through energy while exercising. Carbohydrates help keep our energy levels steady and fuel our muscles so we can be twerking the night away.  Some of my favourite carbohydrates are brown rice, quinoa, pumpkin, sweet potato and fruit. Just be sure to stay away from refined products like pasta, pastries and white bread to keep your butt looking fab instead of drab.

If you plan to workout in the morning, the Pear and Walnut Oatmeal bowl is a great option. Pears are in season now so I've included them in this recipe but the best part is that you can swap them out for other fruits and they’ll taste just as good! 

I try to stock up on oats, nuts and seeds when I can. Sometimes I use fresh supercharged foods such as berries in my breakfast bowl but oats and nuts are a great alternative and non-perishable so you don’t have to worry about them turning to mush within a week.

Pear and Walnut Oatmeal bowl

Serves 2

Ingredients:

Method:

  • Place pear, vanilla, cinnamon, nut butter and milk into a medium saucepan and heat to medium high, cook stirring until pears are softened and milk has reduced to a thick sauce, about 10-15 mins.
  • Add oats to a small saucepan and add water and salt and bring to the boil then simmer until the water is absorbed and oats are cooked.
  • Scoop oats into a bowl, top with caramelised pears and top with walnuts and pumpkin seeds and cacao nibs

I've also included a simple bliss ball recipe, as an on the go snack so you have all your bases covered.

Hemp and Tahini Bliss Balls

Makes 10 large

Ingredients:

Method:

  • Place nuts, almond meal, hemp seeds, coconut flakes and coconut milk into food processor and mix

  • Add honey, almond nut butter and tahini and continue to mix until combined

  • Chill the dough in the freezer for 20 minutes
  • Remove the dough from the freezer and using hands, roll into balls and placeon a flat tray

  • Place extra hemp seeds in a bowl and roll balls to coat the surface

  • Refrigerate and enjoy. These can also be kept in the freezer

If you truly don’t have the time to make your own bliss balls, Sprout has quite the selection, including gluten-free, paleo or vegan-friendly options.

Now that you're finally done with the daily grind and your workout, it’s time to nourish your body with the good stuff. The urge to eat a big old bowl after a workout can be strong and why not? You deserve it. Reward yourself by eating smart and opting for the Ultimate Veg Bowl, which allows you to not only avoid undoing all your hard work but also tastes delicious at the same time!

The Ultimate Roasted Veg Bowl

Serves 2

Ingredients:

  • 2 whole eggs
  • 2 cups cooked quinoa
  • ½ butternut pumpkin cubed
  • 2 zucchini sliced lengthways and quartered
  • 4 yellow squash quartered
  • ¼ cup hemp seeds
  • 3 TBS extra extra virgin olive oil
  • ½ cauliflower chopped into florets
  • ½ tsp turmeric
  • squeeze of lemon
  • small bunch broccolini
  • ¼ cup tahini
  • 2 tbs tamari
  • ¼ cup water
  • 1 avocado quartered

Method

  • Boil eggs and set aside
  • Make quinoa and once cooked fluff with a fork and set aside
  • Place pumpkin, zucchini, squash, on a roasting tray and drizzle with 2 TBS olive oil and sea salt, sprinkle pumpkin with hemp seeds
  • Place in oven 210 degrees for 35 mins
  • Meanwhile coat cauliflower with turmeric and remaining olive oil and a squeeze of lemon and place on a smaller tray in the oven for 20-25 mins
  • Place broccolini in a tray drizzle with oil and place in oven for 15-20 mins
  • Mix tahini, tamari and lemon with water to create a pourable dressing
  • Once roasted layer all ingredients into a bowl and top with tamari and tahini dressing
  • Add avocado and egg and top with extra hemp seeds

Be your own health ‘influenzer’ this winter + My bestest ever vegetable broth recipe

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Snacks, Dairy Free, Vegetarian, Wheat Free, Winter


Is it just me or does it feel like we’re never truly prepared for winter? It’s like winter arrives and we’re always so shocked that our sun-loving country has turned wintery and cold. June has barely begun but winter has well and truly arrived in Australia and it’s safe to say it's fffreeezzzing.

Apart from the nippy weather, many of us start to notice change is in the air when the local chemist has started advertising flu vaccines to prevent seasonal influenza and more throats become scratchy and noses sniffly on our morning commute.

To stay on top of things this winter and become your own health ‘influenzer’, why not look towards supercharged foods to bulletproof your immune system? Rather than relying upon regular cold and flu medication, which can weaken your immune system’s ability to respond naturally to illness, try leaning towards natural ways to boost immunity and fight of colds and flu.  

One of the first places to look when building immunity is your gut, where 70-80% of your immune tissue resides.  Because your gut is often the first entry point for pathogens, you’ll want to ensure that you have enough friendly gut flora (the good bugs that are allies for immune cells) to prevent pathogens and infections from being absorbed through the gut lining.

As well as a healthy balance of microflora, you’ll want the gut lining to be robust to assist in nutrient absorption.  The best way to ensure good gut health is to eat a diverse diet, filled with anti-inflammatory, fibre-rich, prebiotic and probiotic rich foods. Plus my Love Your Gut powder.

This month I'd love to share some of my favourite foods that are wonderful for supercharging your winter immunity. The grocery items I’ve used are available at Sprout Market.  You can find out more about Sprout Market here

Turmeric

One of my must have natural medicine-chest items for winter immunity is turmeric.  Whenever I use turmeric, I like to think of it as nature’s golden fairy dust. It has recently gained popularity and rightly so!

Turmeric’s dazzling golden colour is derived from curcumin, a natural antioxidant that helps fight off and repair damaged cells. Turmeric is also a powerful secret weapon when it comes to good health. I love using turmeric because it’s so versatile. You can enjoy this supercharged spice in anything from drinks, bakes, smoothies, curries, stir-fries to main meals.

Turmeric not only holds an abundance of antioxidants; it also has anti-inflammatory properties. An easy way to incorporate some turmeric this winter is to add it into hot drinks. If you haven’t tried it yet, you must get into my Anti-inflammatory Toddy Drink, a wonderful warmer for boosting your immune system and best of all, it tastes super delicious! If you’re willing to give up your morning coffee, this golden goddess is a serious pick-me-up. If you’re pinched for time in the mornings, Sprout has a coconut latte version here or try my delicious and versatile Golden Gut Blend.

And you can pick up the individual ingredients for the recipe too;

During winter, the days are shorter and the nights are longer (cue guitar solo here). Cold and early nights mean we can often become more susceptible to caving into unhealthy food cravings. A fast food diet comprised of takeaway food can lead to poor digestion. This means that when food is broken down by enzymes within your stomach and pancreas, some food molecules can still remain in your small intestine.

The small intestine is the place where nutrient absorption occurs. These molecules are then able to pass through the gut wall into the bloodstream, which can result in bloating, irritation, inflammation, fatigue, aches and most importantly, low immunity to colds and flu. A good way to help maintain the integrity of the gut is to eat an easily digestible diet with non-aggravating foods that don’t damage the lining of the gut.

Gelatin is one of my winter immunity boosting ingredients and an excellent source of special proteins, which help to seal the gut wall and greatly improve the integrity of the gut lining by restoring the mucosal layer. One of gelatin’s gut healing attributes is to absorb water and retain fluid in the digestive tract, which is required to promote transportation of waste and healthy bowel movements. When you optimize your gut health, this can also help with nutrient absorption.

A simple gut healing dessert to fill up on is my Almond Milk Jelly Cup. Generic vanilla custard can have your tummy doing backflips and somersaults, because of the refined sugar and cream, so in my recipe I use powdered stevia.

Hearty Broths

Some main meals to grab hold of to boost immunity and fight off colds and flu this winter are garlic filled tummy warming broths, soups and casseroles.  These tasty recipes have become a staple in many households (mine included!) because of their numerous health boosting qualities.

At the heart of a tasty casserole is a homemade broth or stock.  Want my supercharged tip? Make lots of broth and keep leftovers in the freezer, it can supercharge any dish for that restaurant quality finish. 

Beyond adding delicious flavour and being used as the base of sauces, stocks, soups and stews, broths also act as a supercharged “tonic” and are wonderful for adding a dose of healing nutrientsperfect for empowering your health.  You’ll love my Bestest ever roasted vegetable stock recipe please try it and let me know what you think! You enjo have it as a warming drink too.

Apple Cider Vinegar is a worthwhile component to any broth recipe, known for its ability to nurture the sick and nourish the body. Fats in meat-based broths pair well with vinegar since it helps to draw out all those valuable minerals in the bones into the broth. Raw apple cider vinegar is a good choice since it’s unfiltered and unpasteurized. 

If you’re pressed for time, you can buy your own ready-made stock. Just be sure to check the ingredients list to make sure there are no hidden nasties! I’ve tried these stock mixes myself and love that they're made the traditional way, plus they’re delicious and nourishing all at once.

Pantry items to stock up on are;

Coconut is an ideal ingredient to boost the health of your digestive system. Coconut oil has wide-spreading medicinal quantities to improve immunity and it’s anti-fungal, anti-viral, anti-microbial and has anti-bacterial properties.

The transition to winter has resulted in many simple raw meals being replaced with warmer, flavorsome comfort foods. Soups can be supercharged with a range of nutritious ingredients that’ll ensure your immune system is powered up whilst you remain cozy indoors, snuggled up on the couch.

If you haven’t had a chance to try my pumpkin and coconut soup, you should! It uses coconut oil as base along with garlic and onions, both well known for their immune boosting properties, next just add some pumpkin and coconut milk, ginger, stock and nutmeg; it’ as easy as pumpkin pie!

I’m using onion in the recipe as it contains significant amounts of quercetin – responsible for the protection and healing of damaged cells, as well as garlic which acts as a natural antibiotic.  Ginger is a great immunity-boosting tool, to help to reduce fevers, soothe sore throats, and encourage coughing to loosen mucus from the chest. The chemicals, shagaols and gingerols responsible for that ginger kick when you eat it, are what help to stimulate blood circulation and open up sinuses allowing you to breathe more clearly.

Soup ingredients to add to your trolley are;

Kombucha

Fermented foods like kombucha are another beneficial way to increase your good gut bugs when your gut is healed, primed and ready. Not only is kombucha a delicious way to introduce some cultured foods into your diet, it also easily replaces any soft drinks. 

Try my Homemade kombucha recipe.  Or if you’re worried that the fermenting process is too much like a complex lab operation rather than a kitchen recipe (it’s really easy once you get into the flow of it!) and you simply don’t have the time, kombucha is offered in plenty of flavors and readily available in stores. My personal favourite is Remedy’s Ginger and Lemon.

I’d love you to try these supercharged ingredients for boosting immunity and let me know what you make with them!

Lee xo

Spice up your life with my Lemon Slice

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Snacks, Dairy Free, Dessert, gut healing, Vegetarian, Wheat Free

Image by Kate Duncan

What do you do when life gives you lemons?

Make lemon slices! 

Think back to the first lemon slice you ever bit into. Was it equally decadent yet surprisingly fresh, classically creamy yet delicately chewy and beautifully zingy yet surprisingly sweet?

The lemon slices many recall from childhood were made with a chewy biscuity base that was complemented perfectly by a smooth lemony filling that achieved mouth-watering satisfaction. But, these desserts were often made with a biscuit base, loads of sugar, flour, milk, coconut and of course, luscious lemon.

While this may be the dessert you dream of, for some it is a nightmare for the gut. Sugar, gluten and dairy are all known to irritate the lining of the gut, causing various digestive disorders and serious discomfort in some people.

But there is no need to give up on lemon slices altogether.  I'm encouraging you to throw out everything you’ve ever known and thought about lemon slices right now, because things are about to get very interesting…

I'm going to share with you my raw, sugar-free lemon slice that's bound to impress and tastes just like the real thing minus the uncomfortable bloating after eating. 

To begin, lets work from the ground up, in this case it’s all about the base. Instead of a regular lemon slice biscuit base, this supercharged slice uses a delicious mix of shredded coconut, coconut butter and creamy cashews.

You may be looking at this and thinking: what’s the difference between coconut oil and coconut butter?

Well, coconut oil has been extracted from the meat of the coconut whereas coconut butter is a spreadable paste made from coconut flesh. Coconut butter can act like a metabolism booster that can help burn calories and increase energy levels. It's high in lauric acid which can boost immunity and ward off viruses.  It’s delicious in soups, curries or sometimes, off the spoon (I won’t tell if you don’t!).

Of course, you can’t have a lemon slice without a zingy squeeze of lemon. Lemons are rich in many nutrients like immune-fighting vitamin C and blood pressure-stabilising potassium. They can also help aid digestion, balance our internal pH levels and reduce fevers. If you are looking for an excuse to eat a lemon slice, this is it! 

And now for the filling. Not only do these slices contain lovely lemons, they also contain limes. Limes have been used for centuries for their medicinal purposes. They can help aid digestive disorders, relieve constipation and get your skin nice and glowy. Combine the lemon and the lime and you've got a really good show going!

I just need to warn you, these lemon slices will give any other lemon slice you've ever had a run for it's money. They're seriously decadent, fresh and delicious.

PS: If you're a slice loving kind of person, please promise you'll check out my Salted Caramel Slice and Australian Lamingtons.

Without further adieu, the lemon slices you've all been waiting for:

Lemon Slice

Ingredients:

Method:

  • To make the base, combine cashews and shredded coconut in food processor and blend. Stir in remaining base ingredients, adding some filtered water
 if it looks too dry and won’t hold together.
  • Use your hands to mould mixture into dough, then press dough into freezer-proof tray. Place in freezer for 30 mins.
  • To make filling, combine all the ingredients in a food processor and blend until smooth.
  • Remove the base from freezer and add the filling, using the back of the spoon to smooth the top.
  • Return the slice to the fridge for 30 mins or until set. Cut into slices and serve.
  • Will keep in airtight container in fridge for up to 1 week, or 2 weeks in freezer.

Enjoy!

Lee xo 

Easter Bliss Balls

Written by Lee on . Posted in Blog, Blog Snacks, Create, Dairy Free, Dessert, Desserts, Gluten Free, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Lunch Box Ideas, Organic

hyg bliss balls

Are you getting ready to hop into Easter?

I have the perfect sweet treat for you this Easter. Some healthy and tasty treats that won't melt while you’re on the Easter egg hunt.

Introducing my Easter Bliss Balls, or as I like to call them LEEaster Balls!

These are the greatest hunter gatherer snack you can find for Easter. They’re nutritious, delicious and won't tie you down in between eating (or overeating) sessions. I like to think of them as a little good thing amongst all the decadence.

Whilst everyone knows that bliss balls are a 'healthy treat', a lot of the time they're filled with a LOT of dried fruit - I'm talking double the quantity you would eat in one sitting! Dried fruit is delicious but it can be hard going on the gut because of the high levels of sulphites and sugars - giving you some unwanted digestive problems.

These balls don’t contain any unwelcome ingredients, which means your tummy won’t be frustrated with you during the Easter holidays. In fact LEEaster balls will make you and your insides happy.

I’ve included two different  variations for you – chewy chocolate and anti-inflammatory attack!

When hosting Easter meals, the chocolate balls go down as a terrific treat and for times when you're in need of a health boost, the anti-inflammatory turmeric balls are the way to go.

I’ve also included my Love Your Gut powder into the mixture for some much-needed gut-loving;  a true necessity after the over-indulging we usually do around holiday time. The powder also has remarkable health benefits, improving nutrient absorption and taking care of your hair, skin and nails, not to mention it's absorbable iron content that is wonderful for energy levels.  You can watch and read more about the health benefits of it here.

By the way, I forgot to munch-ion that these balls are approved by the Easter Bunny, so please be sure to give them a go!


hyg bliss balls 2LEEaster Balls

Ingredients

Directions

Makes: 12

  1. Place almond meal, LYG powder, coconut flakes and nuts into food processor and mix.
  2. Add stevia, almond nut butter and tahini and continue to mix until combined.
  3. Chill the dough in the freezer for 30 minutes.
  4. Remove and roll into balls on a flat tray.
  5. Place extra sesame seeds in a bowl and roll balls to coat the surface.
  6. Refrigerate and enjoy.
  7. Chocolate version: Add in a 1 tsp of cacao to the base mixture or more if you like them chocolaty!
  8. Anti-inflammatory: Add 1 tsp turmeric, 1 tsp cinnamon and 1⁄2 tsp ginger to base mixture. 

Supercharged Tip

You can make a big batch and keep a few of these in the freezer for later. 

Happy LEEaster,

Lee xo

Sunday Morning Green Pikelets

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Snacks, Breakfast, Dairy Free, Dessert, Gluten Free, gut healing, gut health, Heal Your Gut Powder, Heal Your Gut Powder, Healthy Meals, Vegetarian

green pikeletsIs a Sunday morning really a Sunday morning without pikelets?

When I reminisce about some of my favourite Sunday mornings, they involve late mornings, lazy tunes, light rain and steaming hot pikelets with toppings galore! 

Over the years, I’ve experimented with healthy-fying my old pikelets recipe and I’ve finally come up with a gut-healing recipe I know you all will love...

Green Pikelets!  

Yes you read that correctly - green pikelets! Before you wrinkle your nose and squint your eyes at the word 'green' in front of 'pikelets', just trust me on this one. The green aspect of these pikelets take them to the next level.

As you know, I love trying to incorporate veggies into my diet as much as possible. This is why adding spinach, a brilliant green leaf and a great source of folate, iron, vitamins and minerals, is the perfect addition to any pikelet recipe.

I know how hard it can be to get the kids to finish their vegetables, let alone enjoy them, so my pikelets recipe is sure to be a winner for both you and the kids. Hooray!

Even the biggest sceptics won't be able to taste the difference with this recipe. I've trialled and tested it out on my family and even the fussiest one in our bunch loved them. They’re secretly healthy but let me tell you, they're so delicious that will be adored by all.

To make them extra creamy, I add almond milo the recipe but you can use any milk that you prefer for a good hit of calcium. Rice milk makes them extra sweet and creamy. 

Pikelets are great for Sunday mornings but really, can be enjoyed for any day at any time! They make for the perfect afternoon hit, busy breakfast, lazy lunch, mid-morning pick-me-up or decadent dessert.

The great thing about these delicious treats is that they can be eaten with savoury and sweet toppings. I say - go crazy!

I love having mine with eggs for a savoury protein hit in the morning. They can also be enjoyed with some of my lemon and blueberry ice-cream, nut butter, simple berries for an antioxidant hit or even on their own!

So what are you waiting for? Let's enjoy some fluffy green pikelets for breakfast this morning.

Green Pikelets

Serves 2

Ingredients:

  • 1 bunch of English spinach leaves
  • ¼ cup chia seeds

  • 1/2 cup almond meal
  • 2 eggs
  • 1 TBS smooth nut butter
  • 1 TBS LYG powder
  • 1 teaspoon ground cinnamon
  • 2/3 cup almond milk or milk of choice
  • good pinch of Celtic sea salt
  • 1 tablespoon extra virgin coconut oil, or butter for frying

Method:

Place all the ingredients, except the coconut oil or butter if using, into a food processor and combine until smooth.

Remove batter and let sit for 5-10 minutes.

Heat a frying pan over medium heat and add half the oil.

Depending upon the size of the pikelets preferred, could just under ¼ cup mixture into the pan and cook for 5 minutes on one side, then flip over to do other side for about 3 minutes.

Place on a waiting plate and continue until all the batter is used.

Happy cooking!  Lee xo

Teacup Watermelon Salad 🍉

Written by Lee on . Posted in Ayurveda, Blog, Blog Breakfast, Blog Salads, Blog Snacks, Eat Right for Your Shape, Fast Your Way to Wellness, Fasting, gut healing, gut health, intermittent fasting, Organic, Salads, Seasonal, Snacks, Spring, Summer, Vegetarian, Wheat Free, Yeast Free

watermelon saladSeasons are one of life’s most beautiful designs. I love that as the earth turns and seasons change, there is a completely unique expression of foods and patterns that cause culture and behaviour to shift. In the depths of winter, the earth provides the perfect earthy foods that beckon to be served hot, whilst in the height of summer, there’s the miraculous provision of hydrating fruits that are the perfect solution to a searing heatwave. As a cook, I find it extremely joyous to work with what each season provides me, forming recipes that celebrate and compliment our needs and desires that change at different times of the year. This salad is from my new book Fast Your Way to Wellness.

In following an Ayurvedic philosophy, summertime can cause an overabundance of the fire element within our constitution, which explains why we can get so angry and irritable during a hot day. However nature has its wonderful way of providing the exact kinds of foods that calm this fire; balancing us out and bringing our mind and body back into a happy, ‘cooled down’ state.

The hot months can very easily cause dehydration within our bodies as we sweat more. Apart from keeping on top of our water intake, we can also work with the seasons and capitalise on some of the hydrating and cooling foods that are growing at this time of year, and base our meal planning around these foods. In summer, juicy hydrating foods like berries, cucumbers, tomatoes, mangoes and watermelons are in abundance, and for this reason they’re also really cheap to buy!

We are having an extended Indian summer in Sydney this year, yesterday we spent the day at Bondi Beach to soak up the last rays of the east coast sunshine. To me, summer just screams the name WATERMELON. I love the sound of a knife cutting wedges of juicy watermelon, and the sensation of an icy cold piece of its watery sweetness is something of pure bliss on a day of sweltering heat. Enjoying it straight up is a joy on its own, but I’m definitely a fan of a good watermelon salad! If you haven’t tried watermelon in a salad before, you’re going to be in for a treat with this recipe!

No More Muffin Top Muffins

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Snacks, Breakfast, Dessert, Desserts, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, Sugar Free, Vegetarian

supercharged breakfast muffins
As much as the health world idolizes the beauty of eating poached eggs and greens for breakfast – sometimes we just can’t hold back from our morning sweet tooth! Sometimes fluffy muffins, crunchy cereals and chewy choc-chip cookies are calling your name and the last thing on your mind is eggs and kale?!

Instead of fighting cravings, let’s embrace them! Listening to your cravings is so important and can indicate a lot about what you’re needing both emotionally and physically and can help to highlight the foods that you may have become addicted to.

If you’re craving chocolate, it could mean you're magnesium deficient. Magnesium is available in fish, dark leafy greens and nuts. Craving sweet foods like pastries, white bread and pasta may mean that you're chromium deficient. Chromium can be found in oats, sweet potatoes and eggs.

Thinking about cravings rationally and listening to them can help us lead healthier and happier lives.  So instead of ignoring cravings, why not just make healthier choices and fill up with healthy versions of favorite foods?

I'd love to introduce you to my new delicious No More Muffin Top Muffin recipe and I’ve made sure that they'll not only improve your gut health and waistline but also fill your daily ‘eggs and greens’ quota! 

If you’re not already on the healthified sweets train, these muffins will make you jump on board! Forget the traditional, sugar-filled, gluten-packed muffins and swap to a new world of healthy, refined-sugar free and absolutely tasty muffins. There are no strange ingredients here – just healthy wholesome baking ingredients.

Who could pass up the chance to start the day with fluffy, yummy muffins? The chromium-packed eggs and vitamin-filled zucchini makes sure these beautiful muffins stay moist, while my Love Your Gut powder (a raw vegan plant based whole food) ensures that you're getting good gut-healing straight off the bat.

My Love Your Gut powder is high in absorbable iron which helps to support tiredness and fatigue and it doesn't leave you constipated like traditional synthetic iron supplements do. That way you can get your necessary iron via real plant based foody-goodness.

Magnesium-packed almond-meal is a delicious gluten-free flour that is great for baking so I threw it into the mix too. This recipe also contains a touch of butter, which contains healthy saturated fats and fat-soluble vitamins. Butter helps these baked treats stay fluffy and keep their texture. Yum!

So, make up a batch and let me know what you think? They freeze well too!

No More Muffin Top Muffins

Makes 6 large or 12 small muffins

Make these the day before and then just warm them in the oven for 10 minutes before enjoying. They're surprising filling and full of veggie goodness.  Take them as a snack to work too.

  • 11/2 cups) almond meal
  • 1/2 cup) toasted walnuts
  • 1 tsp bicarbonate of soda (baking soda)
  • 1/2 tsp gluten-free baking powder
  • 1/4 tsp Celtic sea salt

  • 1 tsp ground cinnamon
  • 
1/2 tsp nutmeg
  • 3/4 tsp stevia powder
  • 1 tbs LYG powder
  • 11/2 cups grated zucchini
  • 2 eggs, beaten
  • 1/3 cup additive-free coconut milk
  • 1/4 cup melted butter

Place zucchini in a sieve over a bowl and sprinkle with a little salt and let sit.

Line a muffin tray with muffin liners and preheat oven to 180°C

In a medium bowl, place all the dry ingredients and mix well with a wooden spoon

With your hands, very tightly squeeze the zucchini to remove any excess moisture.

In a separate bowl, whisk the eggs, coconut milk and butter together. Fold the wet mixture into the dry ingredients and then very gently stir in the zucchini.

With a spoon, carefully spoon mixture into the muffin tray liners  and place into the oven for 45 minutes until cooked through- you can test with a skewer.

Let cool on a wire rack.  These can be kept in the fridge for 4 days in a sealed container.

Lee xo

Banana and Quinoa Cookies

Written by Lee on . Posted in Blog, Blog Snacks, Dairy Free, Dessert, Gluten Free, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, Snacks, Vegetarian, Wheat Free

banana cookies 3

Fellow Cookie Monsters - This one's for you!

Do you ever remember as a child coming home after school to the smell of freshly baked cookies wafting through the house? That feeling when you're floating on clouds and happy at the thought of eating cookies? A feeling that lasted the whole afternoon. Or perhaps it's the childhood memory of a burnt finger with the excitement of releasing your inner-cookie monster and gobbling down a few delicious bites? Or fighting with a sibling over who was going to get the last one?

I'm sure you'll all agree that here's nothing quite as wistfully wonderful and terrifically tasty as cookies that have just been airlifted out of the oven. 

That's why I wanted to create a new kind of cookie- a healthier version 2017 style! Not only are they the perfect cookie to have with your afternoon tea, they’re a great balance of equally chewy yet crunchy; a combination any cookie connoisseur will understand.  These will leave everyone in the household smiling because of that delightfully homey and oh so nostalgic: we-just-baked-delicious-cookies smell. If that doesn't make for a nostalgically good cookie, I don't know what will! 

Different from your regular sugar-laden, gluten-filled, artificially coloured cookies, mine are all the frees and tummy friendly. The main two ingredients are banana and quinoa and they make for a tasty, yet unlikely duo.

I have combined the magical power of protein-packed quinoa with comforting coconut flour to make these cookies gluten-free and because I'm all about gut health, I've added a sprinkle of my magical Love Your Gut Powder! Just a little bit of LYG powder can really go a long way. Sneaking it into treats, like these cookies, is a great way to give your gut a nice boost without ever having to think about it! I’ve done the all the hard work for you, I'm nice like that 😉

Turmeric Tummy Bark

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Snacks, Candida Friendly, Dairy Free, Dessert, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, Nutrient Rich, Organic, Sugar Free, Vegetarian

turmeric tummy bark

I must admit that sometimes, I like to let my inner-Nigella free and venture into the kitchen for some secret midnight snacking!

This is an activity that is totally okay by me... just not something that should happen every single night -  especially when it often involves sugar-laden treats that can often leave your tummy feeling uncomfortable, your blood sugar levels sky high and your brain over wired.

So, what to do? Go for the celery stick instead? This moment is one that many people are often plagued with and a time when you might start to question all of the food decisions you’ve ever made up until this point. 

I know I’m not the only one who partakes in such activities and so, I thought I'd make myself useful and create something that is okay for an anytime treat. This is a recipe that you can keep in your freezer when hunger cravings strike. It's my favourite gut loving and satiating Turmeric Tummy Bark.   These fine chunks of goodness will satisfy your sweet cravings, keep you feeling happy and leave your tummy feeling fine. 

This delicious bark is gluten-free, dairy-free, vegan, refined-sugar free, nutritious and super scrumptious. I've made sure that it's packed with all the good stuff; turmeric, slivered almonds and my insta-famous Love Your Gut powder. Just one bite will leave you feeling better, rather than worse after you’ve eaten it, and that to me is a treat worth waiting for.

Supercharged Summer Popsicles ☀️

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Lunch, Blog Snacks, Breakfast, Dairy Free, Dessert, Desserts, Gluten Free, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, Kids, Kids' Recipes, Nutrient Rich, Push Ups and Icy Poles, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

PopsiclesIn the searing heat of summer, I want my food to be refreshing, full of supercharged ingredients, and speedy to prepare. Balmy evenings and the dry warmth of the summer air begs for our energy to shift from the comforting presence of the stove and lengthy food preparation, towards simple alfresco food solutions that can be enjoyed by adults and children alike.

In the warmer parts of the year, my priorities shift away from indoor activity, to more outdoor, social engagements; morning yoga sessions and beach walks followed by throw-together breakfasts, inviting friends over for a shaded outdoor lunch of simple, seasonal ingredients, and family gatherings where common sense, last-minute entertaining or pot luck offerings are regularly required.

When enjoying the food of summer, I always tackle my food planning with a two-fold approach. Firstly, and most importantly, I focus on healing, supercharged ingredients that are full of the season’s well-curated nutrients that support immunity, energy and vitality that the summertime requires. Secondly, I love to embrace speedy simplicity by taking hold of the ritual of batch cooking, one pan options, and easy-peasy snacks and refreshments that allow less time in hands-on food prep, and more time enjoying the outdoors and the presence of those I love.

For summer breakfasts, you can’t go past a glorious granola topped with a mountain of seasonal fruits. My Cranberry and Walnut Granola is my favourite go-to. I find great contentment mixing and baking a large batch of this scrumptious stuff during a Sunday batch-cooking session. You should smell the aroma! The blissful scent of sweet cranberries and roasting nuts will fill the air of your home, comforting your mind with the assurance of nourishing breakfasts sorted for the week ahead. I love to immerse my granola in homemade almond milk topped with fresh organic farmer’s market fruits. You can’t beat passionfruit, mango or raspberries!

One pan meals minimise the need for hands on time in the kitchen, and you don’t have to miss out on flavour with a throw-together dish. My Seven Minute One Pan Salmon with Greens is one you could do blindfolded, and always delivers the light, fresh oceanic flavours of salmon, plus the anti-inflammatory benefits of this high omega 3 fish. It’s also surrounded by seasonal greens that are important for oxygenating the blood to increase energy levels for outdoor cricket or rugby and trying to keep up with chasing around my three step sons during the holidays. 

But if I were to uphold one of the greatest summer recipes that I know of, I’d have to wave my banner for these no-fail popsicles. For the amount of effort required to whip up a batch of these darlings, it never ceases to amaze me how many times they have brought a sense of delight to both adults and children on a sweltering summers day.

As guests drizzle in through the holidays, I love to have a few variations of this basic recipe stored up in my freezer to bless unexpected guests. At the point of their presentation, it’s beautiful to watch the kid come out of everyone in response to the offer.

When whipping these up, you can use the basic variation, add cacao for a cheeky chocolate flavour, or try some of these seasonal variations:

  • Blend in some mango chunks and scatter some whole macadamias into each mould
  • Drop a handful of chopped strawberries into the mix before pouring into moulds for a strawberries and cream popsicle
  • Stir the pulp of two passionfruit into the mix before pouring.
  • Blend in a handful of blueberries and the zest of one lemon.

The best thing about this recipe is that it utilises simple non-perishable food items that can be kept on hand for use at any moment. Aside from being conveniently canned, coconut milk is also highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. It’s also dairy free, so your popsicles will still impress friends or children with dairy allergies.

My Love Your Gut powder is included in this recipe but is an optional addition. However I always love to prioritise a scoop, as it’s a simple way to cram in its remarkable gut healing benefits of improving detoxification, aiding nutrient absorption, increasing the health of hair skin and nails, and boosting hydration in the hot weather. You can read more about the benefits of the LYG powder and purchase it here.

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Popsicles

Makes 6-8 popsicles 

Ingredients:

  • 2 cans of organic coconut milk 
  • seeds of one vanilla bean (or alcohol free vanilla/ vanilla powder) 
  • 2 Tbsp LYG Powder
  • 10 drops of stevia (or to taste) 

For chocolate version add in 1 tsp of cacao powder

Method:

  1. Blend all ingredients in a blender.
  2. Pour into popsicle mould and leave in freezer for 3-4 hours. 

*These are best eaten at this time, as if left overnight or too long in the freezer, the coconut milk sometimes splits. 

Make them and let me know how you go!  Viva la holidays 🙂

Lee xo

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