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Valentine’s Day Mocha + Banana Smoothie Bowl

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

There are two types of people in this world; those who eagerly count down the days till the 14th of February and those who want to pop every heart-shaped balloon in site.

Don't get me wrong, I love Valentine's Day but sometimes... sometimes it can get a bit too much. We make reservations for the fanciest of restaurants, we prepare ourselves for the pure wonder of it all and then we land up getting a little disappointed when it's not the exact fairytale we've dreamed of...

Every.

Single.

Year.

Do we never learn?

Let's simplify Valentine's Day this year. We can all agree that Valentine's day is a day about love - whether it's with yourself, boyfriend, girlfriend, husband, wife, partner, friend, dog, neighbour, neighbour’s dog, it's time to spread the love! 

And in true Supercharged Food fashion, the way we’re going to spread some luuuurve today is with food. What better way to start the day than with showing your love with some breakfast in bed? 

If you or your love of choice think that starting the day feeling both happy and energised is a foreign myth unless you’ve had your morning cuppa joe, or, if you can’t make words or look anyone in the eye until you've had your first sip of creamy coffee in the a.m., this one is especially for you.

Let’s take that espresso shot, throw it into the blender and espresso some love with a mega morning smoothie!

My delicious Mocha and Banana Smoothie Bowl recipe is from my latest book Supercharge Your Gut, and it’s every bit as good as it sounds.

This delicious smoothie made with real coffee (which you can substitute for dandelion tea if you’re *gasp* not a coffee lover), raw cacao, chia seeds, hazelnuts and blissful bananas feels a little like monkey magic. This bowl will give you a natural hit of everyone’s favourite hormone, dopamine – the happy one (if you know what I mean ;-)!)  Plus, it tastes like chocolate. If anyone ever tells you that you can’t have chocolate for breakfast, they’re wrong and you don’t need that kind of negativity in your life!

Turmeric Scrambled Eggs + Supercharge Your Gut

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

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

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

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

I thought you’d never ask!

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

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

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

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

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

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

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

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

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

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

Prebiotic Baked Tray from Supercharge Your Gut

Mocha and Banana Smoothie Bowl from Supercharge Your Gut

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

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

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

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

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

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

Turmeric Scrambled Eggs

Serves 2

Ingredients:

Method:

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

Golden Gut Mango Cheesecake

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

Does anyone else have a love affair with cheesecake?

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

And it makes for one delicious dessert.

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

Until now!

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

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

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

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

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

The best part?

Apple Cider Gummy Bears + Booktopia Supercharge Your Gut Special Offer

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

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

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

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

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

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

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

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

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

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

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

Apple Cider Gummy Bears

Makes about 12

Ingredients:

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

Method:

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

SUPERCHARGED TIP:

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

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

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

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

Golden Gut Granola Clusters

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

Are you looking for an excuse to skip breakfast?

This is not it.

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

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

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

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

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

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

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

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

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

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

Golden Granola Clusters

Makes 1L jar

Ingredients:

Directions:

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

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

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

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

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

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

Store the granola in an airtight jar or container.

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

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

Mindful Alcohol in the Silly Season + New Year Egg Nog

Written by Lee on . Posted in Blog, Dairy Free, Gluten Free, Seasonal, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

As the weather heats up in Australia, so do our social lives. This time of year, brings with it a whole lot of holiday parties and festivities, lots of silliness (tis the season after all!) and of course, alcohol.

While a night out with the girls or throwing back a few bevvies with the boys may seem harmless, doing this for weeks straight can have detrimental effects on your body and wellbeing. Alcohol intake can have a run-on effect too. One glass of wine can lead to two bottles of wine, three packets of hot chips, twelve chicken nuggets and two meat-lover’s pizzas later. After such a big night, your willingness to exercise will probably reduce a whole lot the next day too. If you’re trying to have some balance in the holidays, this sounds like a recipe for disaster!

While I’m all about having a great time, excess alcohol, along with the excess food you consume because of said-alcohol, can inevitably upset the apple cart.  

Excess alcohol consumption can also lead to all sorts of health issues including inflammation, allergy, autoimmune diseases, liver conditions and weight gain.

Have you ever noticed after a night out of drinking that your stomach isn’t exactly your best friend? For more on gut health you might like to read my new book Supercharge Your Gut. Alcohol interferes with your ability to digest food. It also inhibits your ability to absorb nutrients, so even if you’re drinking green the next day to ‘repair the damage’, your body will struggle to take all the nutrients in.

And now for the big one - binge-drinking. Binge drinking, drinking lots of alcohol in a short period of time or drinking to get drunk, can lead to falls, mood problems, memory disorders, mental health issues, dreadful hangovers and unnecessary weight gain.

Don’t worry; you don’t need to choose between that bikini bod or pulling a sickie, lying in bed, watching Netflix and crying because you have to miss your work Christmas party (unless you want to, in which case, you have my blessing). You can still enjoy the festivities and the alcohol that comes with it but, if you want my advice, drink mindfully. It's good to let your hair down and not stress about missing a gym session here or there, that’s what new year’s resolutions are there for after all! Just remember that moderation is key.

Here are some of my tips for staying healthy and being mindful of your alcohol intake in the silly season.

Before a big night out, make sure to stay hydrated with water during the day. I also suggest eating something before you go out so the alcohol doesn’t go straight to your head before you even realise (I think we’re all been there) or make you hungry enough to overeat and eat and eat. I also suggest alternating each alcoholic drink with a glass of water to stay hydrated and keep your liver a little bit happier.

I know when you’re taking down shots that you need a delicious chaser to wash it down with, but I recommend avoiding soft drinks. Not only do they add to your overall calorie intake, they’re full of sugar and foreign chemicals and can make you feel even worse the next day. 

I also recommend at least 2 alcohol-free days a week. This doesn’t mean you need to put your social life on hold though. If you’re trying to reduce your alcohol intake, why don’t you meet your friends for a tea instead of alcoholic drinks? 

All in all, alcohol shouldn’t be feared, but, it shouldn’t be drunk by the 2 x bottle either. Alcohol can be part of your life, it just needs to be enjoyed in moderation and not in excess.

If you are trying to cut-down on your alcohol intake during the festive season or you're a tee-totaller, why not try my New Year Egg Nog? It'll nog your socks off! 

New Year Egg Nog

Serves 6

Ingredients:

Method

In a saucepan, on the stove top place coconut milk and cream, cinnamon, vanilla, nutmeg and stir gently until combined and slowly bring to the boil.

Remove from heat and allow to steep.

In a blender place egg yolks and blend on high until well-combined and frothy

Add coconut milk mixture then whizz for a couple more seconds

Remove from the blender and serve warm or can be and refrigerated until cold

Serve and garnish with cinnamon and nutmeg

Happy New Year!

Lee xo

How to Prepare for Christmas Mindfully

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Dairy Free, Supercharged Food Menu, Wheat Free, Yeast Free

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

Preparing for Christmas

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

Budgeting – time and money

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

A mindful Christmas

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

How to avoid a Santa Belly

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

What to cook

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

Dealing with leftovers

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

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

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

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

Happy holidays everyone 🙂

Lee xo

Vegan Caesar Salad

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Blog Salads, Dairy Free, Gluten Free, Organic, Seasonal, Supercharged Food Menu, Vegetarian, Wheat Free, Yeast Free

Whether you’re a vegetarian, flexterian, #meatlessmonday follower, vegan or just trying to cut down on your overall meat intake, everyone can benefit from eating meatless meals. Sometimes it's just hard to know the best way to go about this. Is it okay to eat soy? How good are those faux soy meats? Why is my tofu forever-soggy and tasteless?

Ever had a friend that you dig but everyone seems to misunderstand them?

This friend only ever has good intentions; they're always kind and caring. Yet, people seem to create rumours about them and demonise them.

This, my friends, is how I feel about soy.

I think it’s fair to say that as a society, we’ve created a fair bit of fear around soy. I’ve heard some crazy rumours about soy in the past - like that it'll make men grow man-boobs, ruin female hormones and be harmful to heart health.

While I do agree there are soy products that aren’t so good for us, like non-traditional, GMO soy cereals, soy thickeners used to emulsify products or plastic-tasting fake meats, there are good quality and traditional sources of soy that can be beneficial to your wellbeing in moderation.

Organic and non-GMO soy products such as miso, tempeh, natto and tofu are all great sources of protein, vitamins and minerals. Consuming non-GMO soy products is a great way to get a tasty source of protein and minerals in while cutting down on your meat intake. 

There’s a little-known community of people known as the Okinawans in Japan. They follow a plant-based diet which involves low levels of dairy and grains, and a plethora of colourful vegetables and soy products. They have one of the lowest risks of atherosclerosis, hormone issues and hypertension in the world. They’re one of the healthiest communities on the planet and they regularly consume healthy versions of soy - something must be up here!

Tofu's less popular, but definitely better-looking older cousin, tempeh, is also made of soybeans. However, tempeh is made of fermented, cooked soybeans,  meaning it's less processed than tofu and higher in both protein and fibre. This fermentation process makes it easier for us to digest and makes it rich  in probiotics which are key to healthy gut microflora. Probiotics help us break down sugars, control harmful bacteria, fight diarrhoea, relieve indigestion, resist against chronic inflammation and boost immune system function.

Tempeh is also rich in antioxidants and anti-inflammatory properties that can help protect blood vessels from oxidative and inflammatory damage. Tempeh is also high in protein so it can be a beneficial addition to your diet if you're trying to lose weight and/or build muscle.  While soy may not contain as much calcium as regular milk, it does contain triple the amount of magnesium which is a great mineral for maintaining bone and muscle health. 

For those of you who've never tried tempeh before, it has a slightly earthy and sweet taste and is firm and chewy in texture.

If you want more vegetarian and vegan recipes, my cookbook Eat, Clean Green and Vegetarian has over 120 delicious and nutritious plant-based recipes. They're seriously good. 

I've spiced up this tempeh and placed it into a delicious caesar salad and let me tell you, your meat-inclined friends won't even know the difference!

 I'd love to know what you guys think! Leave a comment below 🙂

Vegan Caesar Salad

Ingredients

  • 3 tablespoons extra virgin olive oil
  • 1 block of tempeh, chopped into (1/4 inch) cubes
  • 3 tablespoons wheat-free tamari
  • 1 Cos lettuce, washed, dried and torn
  • 1 small bunch shallots, roughly chopped

Dressing

Method

  • Heat the olive oil in a frying pan over medium heat and fry the tempeh for five to ten minutes, or until golden. Add the tamari and heat until warm. Remove from the heat and set aside to cool.
  • To make the dressing, mix all the dressing ingredients together in a bowl.
  • Place the Cos and shallots in a bowl and spoon over the dressing, tossing to ensure the salad is evenly coated. Sprinkle the cooled tempeh over the top and serve.

Golden Gut Pumpkin and Nut Loaf

Written by Lee on . Posted in Blog, Dairy Free


I love bread. I always have and no doubt, I always will. I’m not sure if it’s the simplicity of it, the texture or the taste; I just love bread. 

I love how versatile bread can be too – smashed avo? Nut butter? Dipped in a whole load of hummus? The options are endless… and that’s just the toppings.

However, I, like many others, tend to avoid a lot of highly processed loaves so sadly, my love for bread has had to take a back seat. I think in general, many of us have become scared of beautiful baked goods. We’ve become scared of carbs and we’ve totally demonised them. We’ve been taught that we need to live a bread-free life in order to be healthy.

This, my friends, is pure baloney.

We don’t need to deprive ourselves simply because we want to live a healthier lifestyle. You’re not a ticking time bomb if you’re eating bread; you’re a normal human being!

I want to show you a way that you can enjoy bread and make it your friend again. If we could all enjoy bread again, we’d have a much friendlier and happier world... (Take note, If I ever get elected for president, this will definitely be in my election speech).

This is where my Golden Gut Pumpkin and Nut Loaf comes in. It's a recipe that you and your tummy will salivate over. 

I know what you're probably thinking... people who make their own bread have too much time on their hands and are the ultimate hippies. I mean, how do people spend hours cooking bread? Don't they have things to do?

I had these thoughts too until I started out for myself.  I've made bread-making easy. Don't believe me? Check out my hearty Chia and Flaxseed Loaf, my scrumptious Spinach Loaf and my delicious Coconut Banana Bread.

My goal in recipe creation has always been to create simple and delicious recipes that will make people fall in loaf with food again (see what I did there?!). This recipe in particular, will undoubtedly make you fall head over heels in love with food. I just know that every single person will fall in love with it. This is the best loaf I’ve ever made and I’m not loafing around here.

This bread contains pumpkin which is a great source of antioxidants and omega-3 rich fatty acids, meaning it’s an anti-inflammatory bread recipe! Does anyone else find this cool? 
Okay… just me.

I’ve also used buckwheat flour because it’s wonderfully nutty, gluten-free, low GI and high in amino acids, including tryptophan which increases serotonin – our happy hormone! Of course we're going to be happy if we're enjoying bread! It’s also high in fibre and many minerals.

Naturally, no golden recipe can be completed without my Golden Gut Blend. This versatile and delicious blend is the perfect way to give you, your taste buds and your gut some love! It's a raw whole-food blend that's rich in iron, many other minerals and a whole heap of anti-inflammatory properties. It's vegan, sugar-free, gluten-free, paleo, sugar-free, dairy-free and down right delicious.

This bread can be enjoyed with my Bohemian Baked Vegetable Bowl for lunch, my Anti-Inflammatory Spring Pea Soup for dinner, my Sardine Mash Pot for a snack or just on its own.

It's absolutely delicious. It’s perfect for all my friends with gut issues, and even the ones without. Bread-making doesn’t need to be complicated or take hours. It just needs to be made with love... or should I say loaf? 

Golden Gut Pumpkin and Nut Loaf

Ingredients:

  • 3 eggs
  • 100 gms butter or use ½ cup olive oil
  • 1/3 cup raw honey (or sweetener of choice)
  • 2 TBS flaxseed meal
  • 2 cups almond meal
  • 60 gms buckwheat flour
  • 2 TBS Golden Gut Blend
  • Pinch sea salt
  • 1 tsp vanilla essence
  • 1 TBS lemon juice
  • 1 tsp bicarb of soda
  • 100 gms chopped walnuts, sunflower seeds and pumpkin seeds plus extra for topping
  • 200 gms pumpkin (steamed and mashed well)

Method:

  • Preheat oven to 160 Celsius
  • Place eggs, butter, honey, flax, almond and buckwheat flour into blender and blend for a few seconds.
  • Now add golden gut blend, salt, vanilla essence, lemon juice and bicarb of soda and blend again slowly until mixture resembles a smooth consistency.
  • Using a spatula remove the mixture from the blender into a medium sized bowl.
  • Add nuts and seeds and mashed pumpkin, stir carefully then let the mixture rest for 10 minutes.
  • Meanwhile grease a loaf tin and spoon in batter smoothing it over to fill in any gaps.
  • Bake in the oven for 55 to 60 mins until cooked and a skewer comes out clean.
  • 15 minutes before ready, top with extra seeds if using.
  • Remove from the oven and place on a wire rack to cool.
  • Can be stored in the fridge then sliced when need.
  • It’s also nice toasted or warmed in the oven.

Bohemian Baked Vegetable Bowl

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


If you’re a keen foodie who's always riding with the food trends, there’s no doubt you’ve already jumped on the Buddha bowl bandwagon.

These flawless bowls are bouncing with all the veggies, perfectly-packed protein and avocado that's diced up a little too neatly (Seriously, HOW do they do it?!). 

Here at Supercharged HQ, we're not into the neat and the pretty - the flat-lays of life. We love the messy, the real and the raw (or baked in this case). That's what life is after all. There's beauty in the irregularity and that's why my Bohemian Baked Veg Bowl, brewed in the hinterland of Byron Bay is a forever recipe.

Have you heard of the Bohemian Baked Veg Bowl ever?

Probably not because it's a Supercharged special!  Until someone decides to permanently borrow it of course. (Blogger jokes ;))

The Bohemian Baked Veg Bowl is all about getting real and letting out your true colours. Finding your loosest pair of harem pants, letting down your flowy hair (or at least pretending to) and getting the groovy music going, man. I’m starting a revolution and inviting you to get amongst it, baby!

Viva le bowlolution!

My Bohemian Baked Veg Bowl is also full of nutrients to tell you the truth. It’s truly a melting pot of flavours where everything is welcome and loved, in all it's mess and glory!  

This bowl is aesthetically pleasing (perfect for the keen instagrammer), versatile and well… delicious. Plus, it’s super simple to make and not very time consuming either. Essentially, it’s a bowl with all the good stuff – lots of veggies, greens and seeds. Oh, and let’s not forget a creamy tahini dressing that’s almost too good to be true. *Wipes drool from side of mouth*.

The best part about my bohemian veg bowl is that it’s fool-proof! Yep, almost anyone who knows how to work an oven and shake ingredients in a jar can make this one. Plus, you probably have everything lying in your fridge and store cupboard anyway.

I know you're just as excited as I am by this discovery so let's dive straight to it!

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.

Chia and Berry Overnight Breakfast Jar

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Snacks, Dairy Free, gut healing, Heal Your Gut, Organic, Seasonal, Sugar Free, Vegetarian, Wheat Free, Yeast Free

Are you trying to cut down on your caffeine intake?

Are you ready to take the leap and find a replacement for your morning half-almond, half-soy, no-fat strong latte with half an equal?

When you're in a rush (like, every morning), do you sometimes run out the door, get on the bus or hop into your car and only then, remember that you’ve forgotten to eat breakfast; the meal that you’ve always heard is the most important meal of the day? But hey somehow, you've convinced yourself that that's life - you don't have time for silly things like feeding yourself or sleep anymore and that's okay! It's hard being an adult...

Does it really have to be this way?

What if we can find a way to boost your energy and feed you in the morning all before the craziness of the day begins?

Replace your coffee and get your breakfast fix with a Chia and Berry Overnight Breakfast Jar.

It’s basically pudding for breakfast.

I know what you're thinking... do go on.

This is the kind of breakfast you can make the night before and then wake up and reach for. How easy is that? It’s breakfast-in-a-jar that is not only #instagramworthy but delicious and healthy. It's almost too good to be true. 

So, what is in this creation I speak of?

Instagram

  • When you feel like kylieminogue standing in between karliekloss ellemacphersonofficialhellip
  • N A T U R E S T R Ihellip
  • A few of the tasty treats at my Melbourne bookhellip
  • Cutest backdrop for my yoga and lunch event thebeattmelb todayhellip
  • Panfried pineapple with mint and coconut yoghurt From the newhellip
  • Thanks for having me today tasteorganic with lisacinquenutrition tasteorganic newtownhellip

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