Instagram200    

Hello Vera Smoothie

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

It’s honesty time.

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

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

I’m so with you.

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

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

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

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

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

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

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

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

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

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

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

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

Get Love Your Gut Powder here.

Get Golden Gut Blend here

Hello Vera Smoothie

Serves 2

Ingredients:

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

Method:

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

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

Apple Cider Gummy Bears + Booktopia Supercharge Your Gut Special Offer

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

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

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

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

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

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

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

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

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

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

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

Apple Cider Gummy Bears

Makes about 12

Ingredients:

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

Method:

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

SUPERCHARGED TIP:

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

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

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

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

Anti-inflammatory spring pea soup

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

Inflammation.

What does the word even mean?

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

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

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

Houston, we have a problem. 

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

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

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

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

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

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

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

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

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

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

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

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

Pass the Peas, Please!

Anti-inflammatory spring pea soup

Serves 4-6

Ingredients:

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

Method:

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

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

Two Fast Fish Recipes Perfect for the Weekend

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


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

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

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

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

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

Sautéed scallops with mushrooms and spinach

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

Serves 2

179 calories per serve (749 kJ)

Ingredients

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

Method

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

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

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

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

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

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

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

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

Smoked salmon living lentil bowl

Serves 2

181 calories per serve (758 kJ)

Ingredients

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

Method

Heat the oil in a medium saucepan over medium heat.

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

Add the lentils, stock or water and cumin.

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

Stir through the coriander and capers.

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

Enjoy your weekend 

Lee xo

 

Oven Baked Veg and Garlic Soup with Toasted Seeds

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Flavour of the month, Gluten Free, gut healing, gut health, Heal Your Gut, Nutrient Rich, Organic, Seasonal, Soups & Salads, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

I'm going back to the future.

I love blogging and sharing my food adventures with you.

And you sharing right back.

It's what Supercharged Food is all about and why I started blogging in the first place.

So, I’ve decided I’m going back to basics.

You know, when the blogger make a recipe at home in their kitchen, away from the hullabaloo that is life?

Forget FaceTime! Let's get back to face to face time.

Say hello to good old-fashioned, simple Supercharged food blogs.

Here’s the first…

Curate your date night with my Oven Baked Veg and Garlic Soup with Toasted Seeds.

Whether you’re facing first-date butterflies and you want to seriously impress your first date or, you want to make your long-time partner feel a little more special, this SOUPercharged recipe is sure to do the trick. 

Get changed out of your tracksuit pants and throw on your fanciest get-up because date night at home need not be casual!

You don’t need a specific day to show someone you love them. Sometimes love can come through in the simplest of gestures - like making a warming pot of soup with some candles and soft tunes to gently sway to on the couch. 

This baked veg soup is husband-approved and absolutely fool-proof. You can even throw it together while you're getting home from a long day. It's sure to warm you both up from the inside out. 

So, what makes this soup so soupercharged? The cruciferous vegetable, cauliflower, can help fight inflammation because it's rich in antioxidants and anti-inflammatories. Whilst garlic can help lower cholesterol and combat heart disease!  Who knew healthy eating could be so sexy?

Don't forget the seedy topping! Seeds are rich in  zinc - a crucial but often forgotten mineral that helps with growth, immunity and can even improve our skin.

And of course, the best part of having a date night at home is what happens after dinner...... 😉

Get your head out of the gutter - I'm a food blogger after all! 

I'm talking about DESSERT. 

Be sure to try out my love heart chocolates. These indulgent delights, with their special smooth and velvety texture and chocolaty buttery taste, are melt-in-your mouth good.  

You'll wonder why you ever made reservations in the first place...

Oven Baked Veg and Garlic Soup with Toasted Seeds

Serves 2-3

Ingredients:

  • 1/2 cauliflower cut into florets
  • 2 zucchinis chopped into cubes
  • 1 carrot chopped into cubes
  • 1/2 bulb garlic unpeeled (about 6 cloves)
  • 2 tbs olive oil
  • 1 tsp cumin
  • 1 tsp coriander
  • Pinch chili flakes
  • 1 knob butter or 1 tbs olive oil
  • 500gms veg or beef stock
  • 2 tbs tomato paste
  • 2 tbs lemon juice
  • 2 tbs wheat free tamari
  • 1 tsp ginger grated

Top with:

  • 1/4 cup toasted seeds
  • Fresh coriander

Method:

Heat oven to 240 degrees Celsius

Place veg and garlic on a baking tray and splosh with olive oil then add spices and stir to coat

Bake for 25 to 30 mins

Once ready heat butter/oil in heavy based saucepan

Squeeze garlic into pan and break up with a wooden spoon

Place veg into pan and stir

Add stock and remaining ingredients and stir then bring to the boil and reduce heat place on lid and simmer for 10 mins

Ladle into bowls and top with toasted seeds and fresh coriander

Slow cooking is the key to a healthy winter + Rosemary and Thyme Chicken Stew Recipe

Written by Lee on . Posted in Autumn, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Fast Your Way to Wellness, Fasting, Gluten Free, Heal Your Gut, Heal Your Gut Powder, Organic, Seasonal, Sugar Free, Wheat Free, Winter, Yeast Free

It's time fire-up those kettles into full gear, keep the soup spoon handy and pull the fluffiest blanket out from the back of the cupboard – winter is here!

Winter is a time of hibernation, where we crave comfort foods and warming drinks. But we're usually so busy keeping warm, we tend to spend more time eating, less time cooking and even less time working out - which inevitably adds to that extra winter pudge! (Hello... Love Your Gut powder!)

But it's important to keep in mind that winter is also one of the best times of year to stock up on those essential nutrients and eat healthy.

My winter menu generally rotates between comforting soups, spicy stews, crispy stir fries, perfect porridges and spiced teas - all of which can be packed full of nutritional whole foods. Curries and stews are perfect for packing in your veggies and protein, but the misconception is that these delicious wintery meals take a lot of time to cook.

Enter your new best friend: the slow cooker!

Basically, a slow cooker does all the hard work for you, and they're easy to clean - which I know will have most home cooks cheering! If you're time-poor in the evenings, find some slow-cooker recipes - lamb shanks, curries and stews are perfect - throw the ingredients into the cooker, and it'll be ready for you at dinner time. 

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.

One Pan Roasted Fish & Vegetables

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Heal Your Gut, intermittent fasting, Nutrient Rich, Sauces, Seasonal, Summer, Wheat Free

onepan-bake_smlrgb

There’s only one word I can use to describe this one pan meal from my brand new cook book Fast Your Way to Wellness and that is Delicious!  

I cannot tell you how many times a good old one-pan has rescued me from the potential stress of last-minute dinner guests, and tired weeknights where it would be ever-so-easy to order in.

With a kitchen filled with plenty of veg and a variety of proteins, herbs and spices, there’s always the possibility of a creative and delicious one-pan that will satisfy the belly and nourish your body.

This particular meal is of the seafood variety, so it’s perfect for warmer days, and a great way to tick off your fish quota for the week.

Interestingly, in all my years of studying, researching, reading, and searching for supercharged foods, seafood has recurred as one of the most healthful ingredients humans can fill their bodies with. Studies show that people who consume fish regularly have a lower risk of heart attacks, strokes, and death from heart disease. More studies have shown that people who serve fish up on their plate have lower rates of cognitive decline, and scientists believe that it may increase grey matter in the brain, protecting it from age related degeneration. Grey matter is the stuff that acts as the major functional tissue in your brain; containing the neurons that are responsible for storing your memories, processing information, and basically making you human!

Fish is a dream to cook with, as it provides protein in a lighter form, it digests beautifully, is versatile, and is high in one of my most highly adored nutrients for inflammatory conditions: omega 3 fatty acids.

Fish oils are one of your best whole food sources of anti-inflammatory fatty acids. There are two types of these fatty acids in fish oil; EPA and DHA. These guys are total legends, as they inhibit the signals of inflammation within the body.

Fast Your Way to Wellness Book + Mint and Ginger Prawns Recipe

Written by Lee on . Posted in All, Autumn, Blog, Blog Dinner, Blog Lunch, Blog Salads, Candida Friendly, Dairy Free, Gluten Free, Heal Your Gut, Healthy Home, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Supercharged Food Menu, Wheat Free, Yeast Free

fast-your-way-to-wellness-cvr-lowres

Lose weight, supercharge your energy and feel great with my brand new cookbook!

I’d love to introduce you to my latest book; one that is so close to my heart and part of my own weekly lifestyle. It’s called Fast Your Way to Wellness and it’s fast becoming my favourite book (please don’t tell the others). You can order a copy over here.

I like to think of the new book as one that can be read in conjunction with my bestseller Heal Your Gut; you can think of it as your very own all-in-one fasting resource. It’s the perfect read for everyone – from the fasting newbie to those who are committed to their own fasting regimes or even for the fasting curious.

Intermittent fasting, meaning a calorie reduction for two days a week, is scientifically proven to help you lose weight and improve your overall health. I want to show you how fasting can fit in with your lifestyle, how you can eat abundantly using real foods for fasting, and how you can enjoy your food too!  The most important thing is that you can fast on wholefoods and make it a healthy fasting day instead of reaching for low calorie junk food.

As I’m sure you’re aware by now, I’m all about good gut health! If you want to feel your best physically and emotionally (and let’s be honest – who doesn’t?) gut health is key. Eating fibre rich veggies, digestible foods and sipping on delicious drinks and smoothies are all amazing ways to keep your gut health at bay but sometimes, your digestive system also needs a bit more of a rest.  This is where intermittent fasting comes in. Intermittent fasting gives your body some time to heal, so it can carry on being supercharged and fabulous!  Dramatically reducing calories on two days per week not only kick-starts weight loss, but also rejuvenates the body’s systems, repairs cells and restores vitality.

Here are just a few facts to show you why I live by intermittent fasting:

It reduces blood pressure, reduces inflammation, increases fat burning, improves beneficial gut bacteria and normalises your hunger hormone for better appetite control.

Coming from someone who’s personally experienced autoimmune issues, I’ve seen how much I’ve benefited from intermittent fasting.

When writing Fast Your Way to Wellness, I was keen to share everything I know about fasting and health with you and, most importantly get you on your way to looking and feeling the best that you can naturally.

The book is a gentle guide to different fasting methods to suit your own plans. I share my personal tips for what I do when I get cravings, how I manage my portion sizes and what foods are best for fasting and non-fasting days. I’ve created over ninety new delicious recipes to nourish and sustain you throughout your fast days and keep you motivated.

While many ‘fasters’ often eat low-calorie junk foods or skip meals altogether, Fast Your Way to Wellness provides easy and flavourful meals that will keep you satisfied and happy.  My tasty, nutritious recipes for breakfast, lunch, dinner and portable snacks include calorie counts, and the menu plans will help get you in the swing of planning your fasting days so they sail by effortlessly. You'll reap the benefits of increased energy and vitality — the bonus will be watching those numbers on the bathroom scale go down, and stay down.

One of my favourite new recipes from the book is a Mint and Ginger Prawns with Coleslaw.  Prawns are delicious summertime food, packed with protein to fill you up. In fact, did you know they have approximately the same amount of protein as chicken or beef, yet half the calories? This means they’re ideal for a fast day!

mint-and-ginger-prawns_sml

At only 202 calories per serve (846kJ), it just shows that fasting can be satisfying to your tummy and tastebuds.

Prawn, Mint and Ginger Prawns with Coleslaw

Serves 2

  • 1 small carrot, grated
  • 180 g (61/4 oz/1/4 small) cabbage, finely shredded
  • 180 g (61/4 oz/1/4 small) red cabbage, finely shredded
  • 2 kale leaves, stalks removed, roughly chopped or torn
  • 1 spring onion (scallion), thinly sliced
  • 1 teaspoon extra virgin olive oil
  • 150 g (51/2 oz/10 medium) peeled and deveined prawns (shrimp), tails left intact
  • mint leaves, to serve

Dressing

  • 1 teaspoon finely grated lime zest
  • 1 teaspoon lime juice
  • 1 teaspoon grated ginger
  • 1 garlic clove, crushed
  • 2 teaspoons wheat-free tamari
  • 1 teaspoon sesame oil
  • 1 tablespoon finely chopped mint

Combine all the dressing ingredients in a small jar, then seal and shake well.

Combine the carrot, cabbages, kale and spring onion in a serving bowl.

Heat the oil in a medium frying pan over medium heat. Add the prawns
and cook for 1–2 minutes on each side, until cooked through.

Put the prawns on top of the vegetables, pour over the dressing and serve topped with the mint leaves.

You can purchase the book here.

One-Bowl Turmeric Fudge Masterpiece!

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

Turmeric Fudge naomi sherman blue rust images
 
If you weren't aware by now, I'm happy to admit that I love love LOVE turmeric! 
 
There's a big reason this powerful spice has taken over the kitchens and menus of 2016 and will continue to do so in 2017.
 
The compound within turmeric, known as curcumin, is the main active ingredient and gives turmeric it's famous golden colour.  It's responsible for a host of anti-inflammatory properties and the ability to offer your immune system a boost. Turmeric can be extremely beneficial in weight-loss, lowering insulin resistance and activating fat-burning genes too.
 
If you're keen to add more turmeric-y goodness to your life this year,  why not try making my Turmeric Fudge, it's super fun and tasty as a quick treat.
 
Not only does using coconut oil make this recipe bond beautifully, using a healthy saturated fat in conjunction with turmeric makes it easier for your body to make the most of the benefits of this powerful golden spice. Coconut oil can also promote heart health and improve blood cholesterol, so turmeric and coconut oil truly are a match made in heaven.
 
To make this recipe even more gut-friendly, I’ve added in my Love Your Gut powder which gently cleanses and sweeps away plaque built up in your gut over time. Since using my powder daily, I've found that I no longer experience that dreaded bloated feeling and know that my inner-microbes are in their perfect environment to flourish!  
 
If you're looking to further the process of healing your gut and restoring balance within your body, why not try out my Heal Your Gut programs here? You can choose between the four-week program course or the two-day-a-week program depending upon what works best for your lifestyle. They both provide fantastic results, you can read testimonials from our community here and you can start at anytime!
 
By the way, these delectable fudgey pieces will surprise you with how easy and quick they are to make. You just need one bowl, a baking dish and a few minutes to spare. They're a simple and delicious treat so give them a go and enjoy their benefits.
 
b4954276-2294-4f87-b6c2-9163fe277d2e
 
Turmeric Fudge
 
Ingredients
1/2 cup tahini
1/4 cup coconut oil, melted
2 tbsp LYG Powder
2 tsp turmeric 
1 tsp ginger 
 
Method:
Stir all ingredients in a bowl, poor into a small lined baking dish, set in the fridge for an hour and cut into slices!

My Bestest Ever Roasted Vegetable Stock

Written by Lee on . Posted in anti-inflammatory, Blog, Candida Friendly, Dairy Free, Dinner, Fasting, Gluten Free, gut healing, gut health, Heal Your Gut, healthy gut. digestive health, Healthy Meals, micro flora, microbiome, Nutrient Rich, Organic, Sauces, Seasonal, Shopping List, Soup, Soups & Salads, Spring, Sugar Free, Summer, supercharged food, Supercharged Food Menu, Vegetables, Vegetarian, Wheat Free, Winter, Yeast Free

roasted-veg-stock

“Good broth will resurrect the dead,” reads a South American proverb.

Escoffier claimed “Indeed, stock is everything in cooking. Without it, nothing can be done.” A staple and medicinal cure-all in traditional households and the prime ingredient in classic gourmet cuisine, stock or broth made from meat or vegetables is a beautiful meal-base ingredient to always have on hand in the freezer, and has been revered for generations for its ability to nurture the sick and nourish families.

For chefs, stock is the charmed elixir for making soul-warming soups and spectacular sauces.

Vegetable broths made mindfully at home are one of the cheapest and easiest ways to use up leftover veggies, making it a fabulously frugal and environmentally friendly household staple.

If you’re looking to be a more conscious consumer, a homemade stock using up all of your on-hand veggies are the perfect way to enter into the world of frugality, and can help you to justify spending a little extra on quality organic ingredients as you find use for every last skerrick of produce to create delicious meals for you and your family to enjoy.

Beyond adding delicious flavour as the bases of sauces, stocks, soups and stews, they also act as a supercharged “tonic” that are wonderful for adding a dose of healing nutrients that are empowering for health.

Many of the minerals and vital nutrients contained within vegetables are actually bound up within the cell walls of the raw product. Long, slow and gentle cooking actually allows for the breakdown of the cell walls of veggies so that your digestive system can have easy access to the uptake of nutrients.

This is an especially helpful process if you suffer from leaky gut or malabsorption.  Adding broths and stocks is an extra insurance policy to ensure that your body is being flooded with easy-to-digest nutrients and it's one of the staples in my book Heal Your Gut and Heal Your Gut online programs.

I love to experiment with different flavours of seasonal vegetables, herbs and scrap leftovers to create nourishing stocks and tasty, nutrient-rich broths that are both delicious and healing.

Turmeric Tummy Gummies

Written by Lee on . Posted in Blog Dinner, Candida Friendly, Dairy Free, Dessert, Gluten Free, Heal Your Gut, Heal Your Gut Powder, Nutrient Rich, Organic, Seasonal, Thanksgiving, Wheat Free

turmeric-tummy-gummies

Happy Thanksgiving  😀 

This recipe is for especially for my American friends. It’s time to throw away those elasticated pants that are synonymous with post thanksgiving feasting, and turn your attention towards my tummy gummies to help target any lingering after-feast bloat.

Thankfully, my gut healing turmeric gummies have arrived just in time, to offer relief from festive over eating and have you and your digestive system back on track quickly.

By the way, if you're still on the hunt for a good healthy pumpkin pie recipe, you'll love this one below which is studded with raspberries with hints of vanilla and a cashew and flaxseed base.

pumpkin-pie

These delicious gummy treats can help to reduce inflammation and settle down your digestive system. They’re loaded with the queen of spices; turmeric, providing a lot more than just boosting colour and flavour; it can also aid in weight maintenance and is a powerful anti-oxidant.

Ginger and turmeric are quite closely related and, like turmeric, ginger also helps to decrease inflammation in the body and serve as a wonderful immunity booster and de-bloater. A dazzling duo, think of this combination as an inflammation-squashing addition that can be sprinkled into your many of your favourite meals and made into soothing hot drinks. Ginger can also reduce nausea, and is an appetite suppressant.

You’ll be surprised at how super quick and easy these gummies are to prepare. Black pepper is included in these gorgeous gummies since it helps to improve the amount of curcumin from the turmeric absorbed by your body (the more the merrier!), and the rice malt syrup helps to counteract the bitterness of the turmeric and the heat of the ginger. Feel free to add another sweetener of your choice like raw honey if you prefer.

Want to improve your gut health?

A gut cleanser is an excellent tool to fight bloating symptoms and feel cleansed, especially after one too many serves of thanksgiving potatoes! My Supercharged Food Love Your Gut Powder ensures you’ll go from a full-on turkey belly to a leaned and toned tum. The mineral-rich, natural, plant-based and vegan food can be consumed in the morning with a smoothie or is great on its own with a glass of water.

If you want to recharge your gut the healthy way, why not consider my Gut programs.

Enjoy gobbling up these healthy snacks…

turmeric-tummy-gummies
Turmeric Tummy Gummies

Makes about a dozen

Supercharged Tip: Pour the mixture into moulds for some quirky shapes!

Ingredients:

  • 1/4 cup water
  • 2 tbsp gelatin powder
  • 1 cup coconut milk
  • 1 tbsp turmeric
  • 1 tsp Love Your Gut powder (optional)
  • 1 tsp ginger powder
  • Few cracks of black pepper
  • 3 tbsp rice malt syrup

Method: 

  1. Place water in a large bowl and sprinkle over gelatin until it starts to bloom, set aside while prepping the other ingredients
  2. Add coconut milk, turmeric, LYG powder, ginger, pepper and rice malt syrup to a pot and heat on a low heat for 5 minutes, and whisk to combine 
  3. Slowly add the coconut milk mixture to the gelatin and whisk to combine, this may take a few minutes to remove any lumps
  4. Pour through a sieve into a plastic or glass container mould and leave in the fridge for 3 hours, or until firm enough to turn out and slice into cubes
  5. Store in an air tight container in the fridge for up to a week

Lee x

Instagram

  • Sunday night supper Coriander and chilli chicken honeyed carrots asparagus
  • DoNotDisturb Thank you so much to the lovely people from
  • On my way to Queensland for two library talks at
  • Simple idea for lunch Lately Ive been making my own
  • G A R D E N Created two raised beds
  • A F T E R N O O N TEA

Tweets

Follow

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

Join other followers:

Free supercharged recipes delivered to your inbox!

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