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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

DSC07959

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.

Supercharge your pantry, fridge and freezer + four recipes

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Gluten Free, gut health, Heal Your Gut, intermittent fasting, Organic, Seasonal, Spotlight On, Vegetarian, Wheat Free, Yeast Free

Have you noticed a lot more articles popping up about food waste and frugal living and the effects it can have on healthy eating?  Me too....so I today figured I’d share my thoughts on eating well on a budget. It is possible!

Being thrifty doesn’t mean we need to compromise on health or taste.  Often, frugality means not splurging on organic groceries and choosing the home brand when it comes to stocking up on necessities because their organic counterparts are jaw-droppingly expensive. But, eating well shouldn’t be expensive or difficult. Food is part of our everyday lives so it’s important to make eating well as easy and enjoyable as possible!  

Whether you’re a meat-eater, flexitarian, keto lover, paleo, vegetarian, vegan or somewhere in between, there is a way that healthy eating can work for everyone. 

So, how do we begin?

Let’s start in the kitchen, by supercharging your pantry, fridge and freezer!

Every Sunday morning, I take stock of what I have in my kitchen. I then make a list of the ingredients I need to buy so I can use up what’s already in there. If you're on a budget it helps to do a quick price comparison and check the prices at your supermarket or local grocer and think about bulk options that are available in your area.

With the busy lives that most of us lead, we tend to do many of our tasks online. We catch up with our friends online, shop for clothes online, order products online, and now, we can do our groceries online!

Sometimes, online grocery shopping can be even cheaper than your usual store and as an added bonus, it's delivered straight to your door. How easy is that?  For busy people, (working moms and dads I’m looking at you!) switching over to online shopping means you'll also avoid the hustle and bustle of the supermarket.  Plus, online stores often have special offers so keep an eye out for them. 

Depending on how often you cook and how many people you're food shopping and prepping for, you might find it worthwhile to invest in an annual membership at stores such as Sprout Market which allow you to buy natural groceries at cheaper prices. Who doesn’t love a bargain?

When I'm cooking, I like to cook simple recipes from scratch and use natural foods, herbs and a range of oils such as olive and avocado which are great for seasoning a variety of foods. When you cook yourself, you avoid buying ready-made foods which can often be loaded with unwanted ingredients and lacking in taste. So the trick to economise is,  supercharge your pantry and use economically-friendly ingredients, then choose simple recipes that make meals last the distance.  To get into this flow, all it takes is a little upfront planning.  Today I'm going to share four recipes that really go the distance from my eBook The Renewable Table, a way of eating that produces less food waste, saves money and is healthier than the average convenience meal. I call it continuum cooking.

Like good wine and cheese, some foods only get better with age (but not too much age!). Foods that improve with taste the following day have an important commonality; they consist of a multitude of herbs, spices and ingredients that add loads of flavour to a dish – think onions, garlic and peppers! Yum! 

Here is how I like to supercharge my pantry fridge and freezer with the basics so I always have options on hand to create quick, easy and affordable meals.

Herbs and spices

Keep a wide range of herbs and spices lined up in your pantry to lend a punch of flavours to your dishes. Adding an alluring blend of your favourite herbs and spices will ensure your dishes taste even better a day or even three after you’ve prepared them.

The herbs and spices you keep on hand will depend upon your particular tastes and preferences. Start by looking through the recipes that spark your interest and check to see which flavours you’ll need. They all add a delicious aroma to your meal in addition to loading your dish up with health- promoting properties. These are some of my favourite herbs and spices:

Always stock some good quality sea salt or pink Himalayan salt, which you’ll find packed full of minerals to add even more nutrition and great flavour to your cooking.

Flavour providers

Onions and garlic both from the Allium family are two of my favourite flavour accompaniments to use in cooking. Onions and garlic don’t just play an important culinary role; they also contain a plethora of health benefits.

When you start by sautéing onion or garlic at the beginning of your cooking, you’ll find they’ll unleash a powerful flavour that lends itself to releasing the aromas of other ingredients in your dish.

When continuum cooking, this is a really important first step, as the strong flavour combinations will only increase the longer you wait to eat it. This is perfect for renewable dishes you plan on reheating in a few days’ time.

Both onions and garlic can play a vital role in protecting your immune system and keeping you feeling strong and well. Onions can reduce the symptoms of bronchitis and the common cold. Garlic has antibacterial and antifungal properties that can strengthen your immune system overall, making you less vulnerable to contracting infections.

Some of my favourite flavour providers:

Grains and Staples

An absolute staple, grains, are one of the most affordable ingredients you can add to any meal of the day. Use grains and seeds such as brown rice, quinoa, and quinoa flakes to create hearty and nourishing dishes.

Each one of these grains and seeds is versatile, budget- friendly and last for months, sealed in a jar in your pantry, alleviating the need for excess waste.

When reheating renewable meals, add some brown or green rice to bulk up the dish, allowing it to serve a larger group of people whilst at the same time, becoming even more affordable. Both brown and green rice are full of fibre and a great way to satisfy your tummy when you’re famished or in need of an injection of B vitamins.

Re-purposing last night’s roast meat or vegetables into a fried rice is super-fast and makes for a tasty and convenient work lunch.

Quinoa has become more popular over the last few years and is one of the more affordable and versatile ‘powerfoods’ of today. One of my favourite renewable sequences that you’ll enjoy going on a culinary adventure with is my garlic and lemony chicken roast, and then the following day, turning the uneaten portions into a chicken quinoa meal with roast vegetables.

Supercharged Tip: Be sure to soak your quinoa the night before. This century-old process of soaking helps to break down the anti-nutrients and hard-to-digest components of the seed to avoid tummy upsets or bloating.

Buckwheat is another grain that has become popular in recent times and is a scrumptious alternative to rice or made into porridge for a warming winter breakfast. Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure. If you’re feeling adventurous, try scattering some activated buckwheat grains over your berries or yoghurt to add to your daily nutrient needs and for added texture.

On a cold winter’s morning, creating porridge with oats is a perfect way to start the day. Affordable, tasty and tremendously satisfying, oats are high in fibre and a perfect way to ensure the family are ready and alert for an energised day ahead.

If you’re gluten intolerant, you may find discomfort with ordinary oats, so look for the gluten-free oats or use organic quinoa flakes, to ensure your tummy has a pleasured experience and not an excruciating one.

Tinned Tomatoes

From pasta sauces, to vegetable bakes, soups to casseroles, there’s no limit to what trusted tinned tomatoes can do for your kitchen.

Adding a richness of flavour to your meal, tinned tomatoes are a versatile and low-calorie product imperative to have on hand in your pantry.

When transforming a roast into a stew, or converting unused vegetables into pasta, tinned tomatoes and tomato puree are essential for simple and budget-friendly continuum cooking.

Dressings, oils and vinegars

To add some instant flavour and bring your ingredients together, maintain a few basic dressings, oils and vinegar. Start with wheat free tamari, apple cider vinegar and extra virgin olive oil.

Wheat free tamari is a thicker, less salty, fermented soy sauce and can be used in Asian and non-Asian cooking to add a full, savoury, umami flavour to your dishes.

Originally used as a food preservative, vinegar is a must-have condiment in your kitchen to add flavour and an acidic balance to your dish. Apple cider vinegar, different to apple cider is delicious as a marinade or salad dressing, and is known for its vast list of medicinal benefits, including balancing blood sugar levels, promoting heart health, aiding weight loss, supporting digestion and providing an energy boost.

Try adding two tbsp of apple cider vinegar to 1⁄4 cup extra virgin olive oil, crushed garlic and pinch of sea salt as a delightful dressing to drizzle over your next salad or vegetable dish.

Extra virgin olive oil is a necessity in a renewable kitchen and you may find yourself using this tasty condiment daily.

The “extra virgin” refers to the oil being of the highest quality and usually has to pass a large number of tests and meet a range of strict standards to be classed as extra virgin. It should be produced by olives that are disease-free, harvested at the right time and processed immediately.

Extra virgin olive oil is completely natural, very high in antioxidants and contains anti-inflammatory qualities, making it a nutritious addition to your dish. Plus it tastes so rich and charming; no wonder the Italians add it to everything!

Other Dressings and Oils I'm loving at the moment include: 

Seeds and nuts

Nuts and seeds are some of the most versatile ingredients, adding a rich flavour to your sweet or savoury recipe. When creating a renewable table, the addition of nuts or seeds can transform the texture of your next meal while adding a boost of nutrients to help you meet your daily nutrition quota. They also taste great on their own as a cheeky little nibble.

Keep on hand almonds, hazelnuts, cashews, pecans, walnuts, pine nuts and pistachios. Each of these nuts contain essential good fats that promote skin and heart health and are a good source of plant-based protein.

If you haven’t experimented much with seeds, try chia and flax seeds. Sprinkle chia seeds over your breakfast parfait, or simply scatter over a fruit salad for some added protein and fibre.

When handling flax seeds (sometimes referred to as linseeds) you can eat them whole, sprinkling over your breakfast or using them to create homemade muesli bars – a great afternoon snack for the kids. 

Another way to consume flaxseeds is by blending them into a meal, or you can buy the flaxseed meal already blended at your local supermarket or health food store; this is a handy grain-free ingredient for creating breads and muffins.

Nut and seed butters are becoming more popular and are a tasty and nutritious spread to add to biscuits or for dipping vegetable sticks. A favourite of mine is tahini, which is made from ground sesame seeds. You can purchase hulled or unhulled tahini; however the unhulled version is more nutrient-rich, with more than ten times the amount of calcium.

Other nuts and seeds I'm loving:

Non-Dairy Milks

For those who are dairy intolerant or looking to reduce dairy intake, start celebrating for the vast selection of non-dairy milks now available. A natural nut milk or oat milk is a delightful non-dairy option to add to your breakfast muesli or porridge. If you want an extra treat, I'm going nuts over hazelnut chocolate milk and the almond-chocolate milk. If you’re extra handy in the kitchen, make your own!

Natural sweeteners

An alternative to refined sugar or artificial sweeteners, natural sweeteners like rice malt syrup or raw honey, are the perfect solution to satisfy your sweet tooth whilst protecting your waistline.

Creating fun recipes like my Coconut Banana Bread will enable you to stay on track and avoid binge eating or ice cream remorse that can often accompany a overdose of processed sweet stuff.

After a natural sweetener with zero calories? Try stevia, which is a sugar substitute extracted from the leaves of the plant species stevia. Add a pinch of stevia to your tea or in place of other sweeteners while creating sweet treats. As stevia is much sweeter than natural sugar, you only need to use a fraction of stevia. For example, for every tsp of sugar, you only need a pinch of stevia. Taste as you go, and then add more according to your liking. If stevia's not your thing, coconut sugar and coconut syrup are a great alternative. 

Fresh vs. Frozen 

Contrary to popular belief, 'fresh produce' doesn’t always necessarily mean it’s really fresh. The fresh fruits and vegetables you buy at your local supermarket may already be a week old by the time they put on display. If you don’t have access to a farmer’s market nearby, it’s not a bad idea to opt for frozen. Whilst the texture might not be the greatest, frozen produce might sometimes be even healthier because they are frozen immediately which locks in all the essential nutrients.

You get home from work hungry and tired, and there are no fresh ingredients in the refrigerator but you want to eat something right away. Your first thought might be what’s the number to order in?

The perfect solution is to have a couple of packets of snap frozen vegetables in your freezer. Stock up on edamame peas, spinach, broccoli and green beans. They’ll come in handy when you need a quick healthy bite.

Then all you need to do is fling open the doors of your pantry and add your choice of pulses and tinned tomatoes or a pre-made sauce, and voila! You have everything you need to create a nutritious dinner that takes just minutes to prepare.

Frozen berries

A final must-have for your freezer is frozen berries. Anti-oxidant rich berries assist with aiding weight loss, diabetes management, and lowering blood pressure. Loaded with vitamin C, berries can protect with health of collagen, promote radiant skin and healthy hair, and may reduce the risk of cataracts, arthritis and macular degeneration.

Apart from the extensive list of health benefits, you’ll find yourself eating berries simply because they taste so sweet and satisfying.

Fresh berries are delicious, however if you know you have a busy week and may run the risk of wasting those sweet fruits, keeping frozen berries on hand gives you that sense of security knowing you won’t have a wastage situation on your hands.

Frozen berries are a convenient solution for an uplifting smoothie or a refreshing breakfast idea, scattering berries over a granola or yogurt. Try mixing frozen berries in your next sweet dessert recipe,

So, now we've stocked the cupboards, what's next?

It's cooking time!

I know you’re probably taking out your phone and about to open your favourite delivery app because cooking your own food every day sounds like a hard task but listen up! It can actually be easier AND cheaper to go from takeaway meals to homemade meals.

This may sound like a hard task but when we replace the convenience of buying store bought meals in a bid to be savvy and eat healthy, food choices don’t need to be a challenge.

I have come up with four recipes that are part of a renewable table. This means that we can use base ingredients to create four (yes you heard that right, four!) meals over four days. Have a cooking day on a Sunday and you'll save yourself a lot of time through the week.

Recipe A: Chickpea Curry 

Serves 8

Ingredients

Method

  • Heat olive oil in a saucepan over medium heat. Add chopped onion and cook for 2-3 minutes until onions slightly sweat.
  • Add the garlic and spices, cooking for a further 2 – 3 minutes.
  • Add vegetable stock and tomato, and then bring to the boil and let simmer for 5 minutes.
  • Add chickpeas and let simmer for a further 5 minutes.
  • Add salt and pepper to taste.
  • Split the mixture into 2 portions, setting aside half to be used for the remainder of recipes in this sequence. Store as per instructions below.
  • Add the cooked brown rice to 4 serving bowls, and top with 1/4 of the chickpea curry in each. Add steamed vegetables and serve.

Once the unused portion of curry has cooled to room temperature, place in a sealed glass container and store in the refrigerator. Curry will last for 4 days in the fridge.

Recipe B: Gourmet Sandwich with Indian-spiced Hummus

Makes 4 sandwiches

Ingredients:

Hummus

Leftover curry from Recipe A above (half of the original curry recipe)

Sandwich

  • 8 slices of gluten free bread or bread of choice
  • 20 slices of eggplant, grilled (setting aside 12 slices for future recipes in the sequence.)
  • 8 cos lettuce leaves
  • 1 large tomato slice.
  • Salt and pepper to taste

Method:

  • Separate the chickpeas from curry liquid. Place chickpeas into a high-speed blender and all other hummus ingredients.
  • Blend until smooth and combined.
    • (Note: save the remainder of the curry liquid as a nourishing drink or as a base for your next curry or stew by storing in a jar and leaving in the refrigerator for up to 4 days, or freezing for up to 2 months).
  • Set aside 2/3 of the prepared hummus for Recipe C and D of this sequence by storing in a tightly sealed bowl and refrigerating for up to 4 days.
  • Prepare sandwiches by laying out 4 slices of bread, spreading hummus evenly across each slice, and then adding 2 slices of eggplant, 2 lettuce leaves and ¼ of the sliced tomato across each slice.  Season with salt and pepper, then cover with partnering slice of bread.

Recipe C: Mezze Plate

Place all of the below recipes onto your mezze plate.

Ingredients:

Hummus

  • ½ of the leftover hummus from Recipe B, with the remaining portion for Recipe D below
  • Drizzle extra virgin olive oil
  • Sprinkle paprika

Parsley, goat’s feta and pine nut dip

(Tip: Make a batch of this on your cooking day to save you time later)

  • 2 bunches of parsley, without stems
  • 1 clove garlic, crushed
  • ½ cup pine nuts
  • 200g goat’s feta (reserve 100 gms for Recipe D)
  • ½ cup extra virgin olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Extra pine nuts and parsley leaves to garnish

Wheat-free Tabbouleh

(Tip: Make a batch of this on your continuum cooking day to save you time later!)

  • 70g quinoa, rinsed
  • 80g flat-leaf parsley, chopped
  • 1 handful mint, chopped
  • 2 cloves garlic, crushed
  • ½ tsp sea salt
  • 80ml lemon juice
  • 1 tsp lemon zest
  • 2 tbsp extra virgin olive oil
  • 1 small Lebanese cucumber, diced
  • 4 vine-ripened tomatoes, diced
  • 3 spring onions, sliced

Method

Hummus

  • Add leftover hummus to a serving bowl and drizzle with extra virgin olive oil.
  • Sprinkle with paprika.

Eggplant

  • Chop 4 slices eggplant into squares and sprinkle with sea salt.

Parsley, goat’s feta and pine nut dip

  • Combine all ingredients in a blender and mix until combined.
  • Place into a serving bowl and sprinkle with extra pine nuts and parsley leaves to garnish.

Wheat-free Tabbouleh

  • Cook the quinoa in a saucepan of simmering water until tender, about 15 minutes. Set aside to cool.
  • In a bowl, place the parsley, mint, garlic, salt, lemon juice and zest, olive oil, cucumber, tomatoes and spring onion, mixing all ingredients until well combined.
  • Season with freshly ground black pepper.
  • Stir through the quinoa and mix thoroughly.
  • Place 2/3 of the mixture into a bowl to serve. With the remaining 1/3, set aside for Recipe D below, placing into a sealed container and storing in the refrigerator for up to 4 days.

Recipe D: Baked Falafel Burgers with Tabouleh and Spicy Hummus

This the perfect mid-week dinner, or a mouth-watering lunch meal that’s easy to store and take to work. With most the elements already prepared, you’ll effortlessly create this gourmet burger with plenty of time to sit and enjoy.

Makes 4 burgers

Ingredients:

Falafel balls

  • 75g sunflower seeds
  • 80g cashews
  • 1 tbsp organic nut butter, softened
  • 2 tbsp basil leaves, chopped
  • ½ tsp ground cumin
  • 2 tbsp fresh squeezed lemon juice
  • 1 tsp chopped coriander leaves
  • 2 tbsp chopped red capsicum
  • 1 clove garlic, minced
  • ¼ shallot, chopped
  • Pinch sea salt
  • 40g toasted sesame seeds, for coating

Burger

  • 8 x slices of gluten free bread/quinoa bread/rosemary and flaxseed bread to make 4 burgers
  • Leftover Hummus
  • Leftover tabbouleh
  • Leftover eggplant slices
  • 8 crispy lettuce leaves
  • 100 gms leftover goat’s feta
  • Pinch of sea salt to taste

Method

Falafel balls

  • Preheat oven to 220 degrees Celsius and line a baking tray with baking paper.
  • Place all falafel ingredients, except sesame seeds, in a food processor and pulse until thoroughly blended.
  • Use a spoon to form 4 falafel balls, flattening out the ball to form patty shapes.
  • Coat in the sesame seeds, transfer to the baking tray and bake for 15 minutes until crispy.

Burger

  • To build burger, heat each slice of bread under a grill for a few minutes to slightly heat and colour the top.
  • Lay out 4 slices and spread hummus on each.
  • Stack the 2 slices of eggplant, goat’s feta and falafel patty on top, place crispy lettuce on the plate and spoon in some tabouleh.  Top sandwich with the second piece of bread to form the burger.

I hope this has given you a few ideas to supercharge your kitchen and meals!

Lee xo

Two Upcycled Zoodle Soups

Written by Lee on . Posted in anti-inflammatory, Autumn, Blog, Blog Dinner, Blog Lunch, Dairy Free, Fast Your Way to Wellness, Fasting, Gluten Free, gut healing, gut health, Heal Your Gut, Organic, Seasonal, Summer, Supercharged Food Menu, Wheat Free, Winter, Yeast Free

Here in Sydney we're in the midst of a cold snap.  Food-wise, soups are one of the most popular winter meals for chilly nights. They’re warm, simple, nourishing and oh-so-satisfying. And they’re healthy too.  Creating a homemade soup can increase your intake of veggies, water and fibre which can help relieve that sluggish feeling that often accompanies the colder weather.

When you think back in time to your favourite winter soup, do you dream fondly of grandma’s homemade chicken noodle soup, or a massive bowl of fragrant Thai noodle soup?.

Today I’ve recreated these favourites with a modern zoodle twist.   If you’re attempting to satisfy your cravings for your grandparent’s famous soup by picking up quick takeaways like pho or ramen all winter long, I’ve got an easy trick for you to make your own healthy versions, minus the additives and sugar and double the taste!

I’ve modernized two of my favourite old school noodle soups and they do indeed, feel like a cuddle for your insides. They’re as warm and nourishing as they are delicious and perfect for the cold weather. I’ve created a Chicken, Edamame and Zucchini Noodle Soup plus a Thai Prawn and Peanut variety.

But first, I bring you – Zoodles.

If you’re unfamiliar with zoodles, they’re zucchinis, or courgettes, that’ve been spiralised into a noodle-like shape and texture. Spiralizers are inexpensive and super handy. You can spiralise so many vegetables, such as sweet potatoes, carrots and even cucumbers! If you don’t have a spiralizer and aren’t sure you’re ready for the commitment yet, you can try improvising with a peeler or mandolin.

For those of you avid noodle fans who think that zoodles are just an impasta, you may be rolling your eyes and not willing to try out zoodles but hear me out! Zucchini’s are high in fibre so they’ll keep you fuller for longer and help get things moving on the inside. They’re also known to help you lose weight and boost the nutrient value of your diet. Zucchini’s are high in vitamin C and vitamin A which means they’re great for your overall immunity, heart and eye health.

It’s so easy to zoodle your way through winter with some delicious zoodle soups! They’re just like grandma used to make, only upcycled.  

Chicken, Edamame and Zucchini Noodle

There’s a reason mum used to make chicken soup when you were sick! Chicken soup is satisfying and the perfect meal to help cure a cold and supercharge your winter.

Ginger, garlic and onion, are full of wonderful flavours and anti-virals that help reduce inflammation, stimulate circulation and boost the immune system. The edamame beans are the perfect swap for your regular croutons because they’re high in protein, don’t raise blood sugar levels and may help to lower cholesterol.

Serves 4

Ingredients:

  • 1 TBS olive oil
  • 1 brown onion chopped
  • 3 garlic cloves, sliced
  • 5 sage leaves
  • 1 inch knob ginger grated
  • 2 celery ribs, diced
  • 1 large carrot, diced
  • Pinch smoked paprika
  • 1 tsp dried thyme
  • 4 chicken thighs, bone-in
  • 7 cups chicken broth
  • 1 lime juiced plus 1 tsp zest
  • 2 TBS coconut aminos or tamari sauce
  • ½ cup edamame beans
  • 3 medium zucchinis spiralised

Method:

  • Sauté the onions, garlic and sage leaves in the olive oil in a pot on medium heat.
  • Once the onions become transparent, add ginger, celery and carrot. Sauté until browned
  • Add in the paprika, thyme and oregano and cook for another 1 minute, stirring frequently.
  • Place chicken thighs into the pan and add broth, lime and zest and bring to the boil then simmer for 25 minutes
  • Add the coconut aminos or tamari, edamame beans and zucchini noddles and cook for a further 5 minutes being careful not to over cook the zoodles.

Thai Prawn, Peanut and Zoodle

Why order takeout Thai when you can enjoy the pure flavours of this exotic zoodley soup? Prawns provide you a filling source of protein, whilst zucchini noodles (zoodles) offer a more easily digestible option to wheat and white rice noodles that send your blood sugars on a rollercoaster. Enjoy as a light lunch or dinner, or throw in a thermos and savour at the office.

Serves 2

Ingredients:

  • 1 tbs coconut oil
  • 1 TBS green curry paste
  • 2 TBS smooth peanut putter
  • Thumb sized piece of ginger cut into matchsticks
  • 4 kaffir lime leaves
  • 2 anchovies chopped (optional)
  • 1 400 ml can coconut milk
  • 200 ml fish stock
  • 2 TBS wheat free tamari
  • Juice one lime
  • 1 red chili finely sliced
  • 200 gms prawns washed and patted dry
  • 2 zucchinis spiralised
  • Handful of coriander

Method:

  • Heat oil and add curry paste, nut butter, and sizzle for one minute
  • Add ginger, lime leaves, anchovies if using, coconut milk and stock and bring to the boil stirring for about five minutes. Add tamari, lime, and chilli and cook for one minute
  • Stir in prawns and zucchini noodles and cook for a 4-5 minutes until prawns are cooked and zucchini is softened but still aldente
  • Serve with coriander

Give these soups a whirl and let me know what you think in the comments section below.

Photography (Blue Rust Images). 

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

Supercharged Dahl (It’s Totally Dahl-icious!)

Written by Lee on . Posted in anti-inflammatory, Autumn, Ayurveda, Blog, Blog Dinner, Blog Lunch, Dairy Free, Eat Right for Your Shape, Flavour of the month, Gluten Free, gut healing, gut health, Nutrient Rich, Organic, Seasonal, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

I think we all know those people who love and embrace everything about India, the sights, the culture, the colours and especially the FOOD!

Some of them take trips every year, stay at a minimalist yoga retreat and come back totally ‘spiritual’, #cultured and a changed person. 

If you're one of those people or anything like me, half Indian and half English and living between two cultures, or if you're just looking for a gentle reminder to get your 'Eat Pray Love' on, then you’ve come to the right place! 

If an Ashram sounds a little too hard-core right now, I’ve got the perfect dish that’ll make you feel as if you’re ‘connecting to your core’ and being healed internally by the local medicine man.

Transform your kitchen into an Indian land of spices with all of the aromatic colours and flavours of this beautiful country. I’m helping you put the authentic back into Indian food with a DAHLiciously easy dinner that is equally warm, comforting, wholesome and supercharged!.

Indian food has a way of catering to everyone’s food preferences – whether you’re gluten-free, vegan, sugar-free or anything else-free, this dahl can be catered to suit your needs. It’s Indian cooking made easy and people-friendly.

So, what is Dahl (or daal or dal)? It’s an Indian dish of curried, spiced lentils. It’s one of my favourite meals to make when I’m in a CURRY because it’s quick and simple. I’ve included anti-inflammatory turmeric, high-fibre lentils, antioxidant-rich garlic, nausea-relieving ginger and digestive-improving cumin to make this dahl rich in nutrients and perfectly grounding. This superb combination is warming and immune-boosting to help fight off colds all year long.

Growing up with my Indian background, lentil dahl has always made me feel at home.  If you want to know more about my ever-evolving love of India and Ayurveda, you can read about my Indian adventures or check out my Ayurvedic-inspired book, Eat Right for Your Shape

Let’s talk about the star of this Bollywood show - Lentils!

Lentils aren't just a good option for plant-based enthusiasts. These legumes punch way above their weight when it comes to protein, iron and nutrients.

Lentils are a low-calorie, nutrient-packed legume with a nutty and earthy flavour. They contain a great source of prebiotics which means they benefit our existing gut bacteria and feed our communities of healthy flora to keep  everything running smoothly :oops:.  Lentils also contain dietary fibre, protein, iron, B1, zinc, potassium and more!

Because they're high in insoluble fibre, they can help prevent constipation and even relieve irritable bowel syndrome.  They're a plant-based source of both protein and iron that can help lower cholesterol, stabilise blood sugar and look after heart health. These little legumes can also help with weight loss because they’re high in nutrients like fibre, protein, minerals and vitamins and low in calories which means they keep us full and satisfied - Bonus!

Just remember, lentils aren't everyone's best friend. They can increase flatulence so if you're trying them out for the first time, I suggest eating them with close friends or family or soaking them beforehand. 

Supercharged Dhal

Just like fine wine and cheese, there’s something about dahl that only gets better with age. This dahl makes for the perfect lunch the next day. That's, if you haven’t finished it before then!

Ingredients:

  • 2 cups red lentils rinsed
  • 4 cups vegetable stock or water
  • 2 tsps turmeric
  • 2 knobs unsalted butter
  • 2 tsps cumin seeds
  • 3 cardamom pods lightly crushed
  • 4 cloves
  • 4 cloves garlic, finely sliced
  • 1 small onion, finely chopped
  • 1 fresh green chilli deseeded and finely sliced
  • 1 inch piece ginger grated
  • 1 1/2 cup chopped tomatoes
  • 1 inch cinnamon stick or 1/2 tsp cinnamon
  • 1 tsp coriander
  • pinch sea salt

Method: 

Place the lentils in a pan add stock or water to cover and bring to the boil (skimming off any scum that rises to the top).  Once boiled turn heat down to a gentle simmer and add turmeric and 1 knob butter. Cover with a lid, and let simmer (about 15 mins) stirring occasionally and adding more liquid if required.

In a small frying pan, over a medium heat place a small amount of butter and add cumin seeds, cardamom pods, cloves and fry for about a minute until fragrant (the seeds may pop).

Remove the tempered spices from the pan and set aside in a small bowl.

Melt remaining butter in the same frying pan over a medium heat and fry garlic, onion, chillies, grated ginger and tomatoes, add the cinnamon, coriander and tempered spices and cook until onion is translucent.

Remove from the heat and set aside until lentils are cooked through, then stir through spice mix.

Season to taste, ladle into bowls and serve with 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. 

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

Brussellin’ into winter with Supercharged Sprouts

Written by Lee on . Posted in Blog Dinner, Blog Lunch, Gluten Free, Nutrient Rich, Organic, Vegetarian

The other day I was standing in the middle of my local supermarket and was stuck; bewildered by all the choices I could possibly make; especially in the tea aisle; there were about thirty five different types!

Instead of diving straight into the fresh produce as I normally would, I decided to observe my fellow shoppers and see how they made what was going to be one of the toughest decisions of the day: paleo bread or white bread? Organic brown rice or regular white rice? Organic apples or non-organic apples? stevia or steeeevia 😉

I noticed that people stopped and peered at the organic food, checked the price tag, proceeded to pick their jaw up off the floor and then trundle towards the non-organic produce.

With so many available products in the supermarket, for many of us we tend to end up choosing the cheaper, mass-produced options. 

I've recently partnered with Sprout Market, a new online grocery market, and the perfect helper to make healthy living affordable and accessible for everyone; especially people who don't have natural ingredients available at their fingertips. Sprout Market is a membership-based community that is focused on sharing organic and natural products with Australians at low prices.

With that thought in mind and as I picked up my usual Brussels sprouts, a new recipe idea overcame me and I knew I had to get into the kitchen and share it with you ASAP.

Cue: my delicious Honey + hemp oven roasted sprouts with goat's cheese. 

Brussels sprouts are rich in many valuable nutrients such as fibre and calcium. They help to cleanse the body (in the nicest possible way) and are loaded with antioxidants - Say hello to glowing skin!

I've also added hemp seeds into the mix because they're nutrient-dense and add a delicious crunch.  Hemp seeds have a perfect balance of proteins, essential fats, vitamins and enzymes. Hemp provides a wide range of health benefits, including sustained energy, increased immunity, lowered cholesterol and decreased blood pressure.

And let’s not forget the delicious combination of goat’s cheese and honey, two prime ingredients that marry beautifully together. I’m practically drooling at the thought of it are you?. A sweet drizzle of honey so perfectly complements the freshness of goat's cheese. I really hope you make this one.

If you're looking for affordable ingredients such as Manuka honey, good quality hemp seeds and lots of organic spices Sprout Online Market is a great place to start. For first time orders they have a 10% off plus free shipping Supercharged Special. (Full disclosure, I am an ambassador for Sprout Market).

For less than $5 a month ($59.95 annually), you are provided with a cream of the crop selection of quality food, supplements and products from some of the best brands at up to 60% lower than their RRP. Every product is categorised and tagged, with labels like vegan, paleo, GMO-free and more, to make it easier for everyone to select and shop according to their dietary needs.

Now, everyone can gain access to organic and natural products with prices that work with their budget.

I’m also delighted to announce that Sprout is 100% green, using biodegradable materials to package your goodies and ship them out to you wherever you are in Australia.

With that said, I can think of no better way to start the ball rolling than with some brussellin’ now that we are well on our way to winter and the wind is blowing a kale outside.

Honey + hemp oven roasted sprouts with goat's cheese 

Serves: 4

Ingredients
• 400g Brussels sprouts, trimmed and halved (or whole if small)
• 4 garlic cloves halved
• 3 tablespoons olive oil
• 1 tsp cumin
• 1/2 tsp turmeric
• Sea salt and freshly ground black pepper
• 2 tbs raw honey (I used Manuka)
• 1/2 cup walnuts
• 1/2 cup goat's cheese


To serve (optional)
• Squeeze lemon
• 2 tbs Superseed sprinkle mix (I used Pimp my Salad Brand)
• 2 tbs hemp seeds

Method

Preheat the oven to 190°C and place Brussels sprouts and garlic and into a large roasting dish, sprinkle with oil, season with cumin and turmeric, salt and pepper and honey and toss to coat.
Roast for about 30 minutes, and halfway through stir then, at the 20 minute mark add the walnuts. Return to the oven until crispy and caramelised.
Remove from oven and crumble on goat's cheese.
Squeeze some lemon juice if using then sprinkle with super seed sprinkle mix and hemp seeds and serve. 

Gutmeal (Oatmeal with a gut-healing twist)

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Dairy Free, Gluten Free, gut healing, Heal Your Gut Powder, Heal Your Gut Powder, Nutrient Rich, Organic, Spring, Sugar Free, Wheat Free, Winter, Yeast Free

There’s something that’s just so nourishing about starting the day with a big bowl of oatmeal. A spoon of porridge on a colder morning is like a warm hug for your insides!  

Oats are amazing for lowering our overall cholesterol levels, especially the ‘bad’ cholesterol known as LDL (low-density lipoprotein). High levels of LDL raise your risk of developing blood clots which can lead to heart diseases. While not all cholesterol is bad, LDL is one we need to look out for. 

They're packed full of soluble fibre, which reduces the absorption of LDL cholesterol in the blood. This means every morning you start your day off with a bowl of porridge, you’re fighting heart and cardiovascular disease!

Oats are one of the yummiest gut-healthy foods out there.  Not only are they delicious, they boost some beneficial bacteria in the gastrointestinal tract which can provide serious relief in cases of irritable bowel disease, irritable bowel syndrome and constipation.

No bowl of oats is finished without beautiful berries. Berries have proven to help your brain think better and additionally, the antioxidant-rich fruits are great for maintaining control over our muscles – which is so important when it comes to ageing. If you want to get amongst the berry madness, why not try my Supercharged Summer Popsicles or Strawberry Teacakes?

I've combined the magical powers of oats with my Love Your Gut Powder for some extra gut-boosting love. This gutmeal is such an easy way to squeeze in some gut-healing benefits first thing in the morning. My LYG powder is remarkable for detoxification, aiding nutrient absorption and improving hair, skin and nails health. You can read more about the amazing benefits of LYG powder and purchase it here!

Now that’s a winning breakfast!

Gutmeal (Oatmeal with a Gut-Healing Twist)

Ingredients: 

Method:

  1. Cook oats in water
  2. Add sea salt and cinnamon
  3. When cooked, stir in the LYG powder
  4. Add milk and remove any lumps by stirring through
  5. Top with berries and torn mint

Enjoy this tasty breakfast recipe to fill the belly and nourish the mind.

Coconut Banana Bread

Written by Lee on . Posted in Blog, Blog Breakfast, Breakfast, Dairy Free, Dessert, Desserts, Fasting, Gluten Free, Recipe Book, supercharged food, Vegetarian

banana breadNever ever think that just because you’re sticking to an eating protocol that you have to be a victim of restriction. I’m not a believer in hard core dietary limitation, however I do believe you can achieve detoxification, cleansing, and give your gut a rest from everyday stressors whilst still indulging in pleasure. All it takes is some creativity and an open mind.

In fact, fasting as a spiritual practice is a way to experience the pleasure of a higher conscious state, mindfully detaching from mealtimes as a way to re-focus. During my fasting protocol, which isn’t a complete abstinence of eating all together, you do have the opportunity to truly savor simple elemental flavours. By the end of a fast, you may actually find that your taste buds have re-wired to find even vegetables bursting with sweetness.

Ritual is something of a lost art in our society, and sitting down to food with a mindful, conscious approach is somewhat of a shock to the system in our fast paced world. How often do you sit down, breathe, indulge, and bask your senses in the still quiet of a meal? This approach can act as a mini health retreat, a minor meditation that will re-set your mind on the goodness and beauty of life.

While I’m fasting, I love to sit down in the afternoon to take a pause between ticking tasks off my to-do list, to have some time for myself; refueling for the afternoon. I’ll light myself a candle, prepare myself a pot of herbal tea in a nice tea-pot, and sit down to a snack. My strawberry teacakes are a true delight for afternoon tea, and my lime and blueberry muffins are a sweet treat that will never disappoint.

While I’m fasting, I still want to enjoy a treat that is generous in flavor, and I’d have to say this coconut and banana bread from my new book Fast Your Way to Wellness is an utterly gorgeous indulgence, with a tropical twist on the classic flavours of everyday banana bread, which is usually loaded with wheat and white sugar.

This beauty is free from gluten, low in fructose and uses coconut flour, which imparts the flavour of a Maldivian island, yet offers a range of health benefits. Coconut supplies energy building medium chain fatty acids, micro-flora support and defence against parasites and pathogens thanks to lauric acid and monolaurin. Studies have also shown the fatty acids in coconut help you to eat less, and this is believed to be the result of the way these fats are metabolized.

Bananas are high in potassium, vitamin B6, immune boosting vitamin C, and also contain nutrients that moderate blood sugar levels; helping you to avoid blood sugar plummets during periods of fasting. Bananas are also quite rich in fibre and resistant starch, which are loved by your gut microbes, keeping all those friendly bacteria happy, healthy and fed. Look after these guys and they will look after you! You can read more about the importance about gut health in my popular e-Book Heal Your Gut.

I use a few eggs in this recipe, which adds a good hit of protein to keep you fuller for longer. Honestly, I’m not sure I can find another ingredient that quite matches the nutritional generosity and convenience of the mighty egg. These guys are the perfect portion of fats, proteins and nutrients to aid in body building and all round nourishment. They’re an inexpensive, high quality source of protein, which is found mostly in the whites.  Egg whites contain rich sources of selenium, vitamin D, B12, B6 and minerals such as iron, zinc and copper. Egg yolks contain fat soluble vitamins A, D, E, K and lecithin. If you buy high quality free range eggs that have come from hens who have pecked around happily in green pastures, they’ll also contain a nice dose of anti-inflammatory omega 3 fatty acids, so be sure to know you’re eggs.

Aside from binding this bread nicely, eggs are intentionally part of the recipe to ensure you are gaining nutrient density and protein to keep you happy during a fast. But you’ll barely notice you’re fasting when ritually enjoying a slice of this luscious loaf, and with an open and conscious mind, every mouthful will bless your tastebuds.

Take the time to bake and enjoy this gift to yourself with a cup of herbal tea such as this lavender tea with almond milk, or a cleansing and anti-inflammatory turmeric and ginger tea.

Coconut banana bread

Makes 8 slices

119 calories per slice (498kJs)

 Ingredients:

  • 3 ripe small bananas
  • 3 medium eggs, lightly whisked
  • 90 g (31/4oz/1/4 cup) rice malt (brown rice) syrup  
  • a few drops alcohol-free vanilla extract
  • 30 g (1 oz/1/4cup) coconut flour
  • 3/4teaspoon bicarbonate of soda (baking soda)
  • 1/2teaspoon salt
  • fruit, to serve (optional)
  1. Preheat the oven to 180°C (350°F) and grease a 21 x 9 cm (81/4x 31/2 in) loaf (bar) tin.
  2. Peel and mash the bananas in a medium bowl. Add the eggs, rice malt syrup and vanilla, then mix well. Add the flour, bicarbonate of soda and salt, then mix well. Pour the mixture into the prepared tin.
  3. Bake for 50 minutes, or until a skewer inserted in the centre of the bread comes out clean. Completely cool in the tin on a wire rack, then slice and serve with fruit (if using).

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