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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Beef Pho Broth

Serves 4-5

Ingredients:

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

Directions:

To make the broth...

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

To make the soup

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

Easter is hoppening soon and you know what that means – chocolate, sleeping in, long weekend celebrations, chocolate, the Easter Bunny, chocolate, oh and did I mention chocolate?

If you’re looking for a new delicious Easter egg to bring to your table or basket, why not try out my Cherry Ripe Easter Eggs?

I know what you're probably thinking - Why Cherry Ripe?

I think it’s safe to say, Cherry Ripe's are sometimes one of the most unpopular chocolates of the bunch - they're the one that are usually left at the bottom of the packet. There’s just something about the combination of dark chocolate and cherry glace that’s usually off-putting, especially to children! I must admit, out of all the chocolates out there, the one I would never choose was the Cherry Ripe. I just never jelled with it 😉

However, seeing that I’m a big believer in giving things a fair go, I decided to give them a second chance.

And you know what? I’m happy I did!

These chocolatey, cherry and coconuty raw, refined sugar-free, gluten-free, dairy-free and vegan-friendly Cherry Ripe Easter Eggs are perfect bite-sized snacking, just in time for Easter! If you were never a cherry ripe fan, but like me, love cherries, coconut and chocolate, you’re in for a real treat.

If you’re someone who usually feels a little bit lethargic, tired or bloated after holiday period, these are the Easter eggs for you! While I love celebrating holidays with good food, it’s very easy to overindulge over the holiday season and feel a little queasy afterwards. Be sure to fill up on good-quality, wholesome food, rather than leaving too much room for dessert! If you fill up on mains, you’re less likely to overindulge when dessert’s ready. However, if you’re looking for a dessert perfect for Easter, these Cherry Ripe Easter Eggs are exactly what you need.

By consuming real, home-made Easter Eggs you can avoid the processed one’s on the shelf, usually packed full of additives, vegetable oils and sugar. Home-made goodies such as these Easter eggs always taste better because you can truly taste the love that is rolled into them! 

The combination of cherries and chocolate makes this recipe extremely high in calcium and Vitamin C. Cherries are bursting with antioxidants and can help reduce bodily inflammation. These Cherry Ripe Easter Eggs also have a little Love Your Gut Powder to help soothe your tummy after some necessary Easter feasting!

The best part about them? No cooking is required! Yes, that’s right – it’s raw! If that’s not an Easter miracle, I don’t know what is. Oh, and they contain cherries – I mean, who wouldn’t be happy with their kids hunting for fruit?

So, go on... I know you want to.

Happy Easter everyone!

Cherry Ripe Easter Eggs

Makes: 12–15 Easter eggs

Ingredients

• 2 ½ cups desiccated coconut
• 2 tablespoons coconut oil
• 2 tablespoons coconut cream
• 2 tbsp Love Your Gut Powder
• 1 tbsp rice malt syrup (optional)
• 1 cup cherries, pitted, frozen

Chocolate Coating

• 2 tbsp coconut oil
• 2 tbsp cacao butter
• 2 tbsp raw cacao powder
• 10–12 drops liquid stevia or to taste (optional)

Method

1. In the food processor, pulse coconut, coconut oil, coconut cream, powder and rice malt syrup if using until combined. Be careful not to over mix. Add in the frozen cherries and pulse until combined.

2. Using your hands, scoop up about 2 tablespoons worth of mixture, shape into an Easter egg shape and place on a tray. Repeat until you use up all of the mixture. Place in the freezer to set for 2 hours.

3. After about 1 ½ hours, prepare the chocolate coating by melting ingredients together in a small pot over a low heat. Transfer to a bowl, place in the fridge for 15 minutes to let it thicken slightly.

4. To cover in chocolate coating, first prepare a rack over a tray to catch any dripping chocolate. Carefully dip the eggs in the chocolate coating mixture and place on the rack.

Note: You want to work quickly here to prevent the eggs from melting. This is why it’s important your chocolate mixture isn’t too hot but is still melted and has a liquid consistency. You may wish to work in batches. Place back into the freezer as soon as possible to set the chocolate.

5. Store in the fridge in an airtight container.

I scream, you scream we all scream for Golden Nice Cream! Get ready for my golden take on the creamiest of desserts. 

I really like ice-cream… and by that I mean, I loooove ice-cream.

There’s just something so comforting about a creamy scoop of your favourite soft serve. Kids love it, adults love it, grandparents love it, everyone loves ice-cream!

However, our old, plain vanilla ice-cream is getting a little boring. So, I believe it’s time to step it up a notch, or as we like to call it around here, it’s time to SUPERCHARGE it... Bring in the Golden Nice Cream!

I know what you’re wondering, why the nice cream?

Well, this recipe is made extra nice because of the golden ingredients. They’re all completely natural, delicious and good for you! It's from my latest book Supercharge Your Gut.

Let’s start off with the star of the show, my Golden Gut Blend. A gorgeous blend that helps improve nutrient absorption and is high in anti-inflammatory and anti-bacterial properties, helping us fight off infection and disease. I like to think of it like fairy dust… seriously, I suggest sprinkling it on absolutely everything.

Bananas are another key ingredient in our nice cream. Not only are they absolutely, positively delicious, they’re also high in potassium, helping to look after our heart health. Bananas are rich in fibre, speeding up our digestion and keeping our guts smiling. They’re also full of magnesium which assists in reducing our muscles from aching. So yes, this is my permission for you to eat ice-cream as your new pre or post-workout snack. You’re welcome.

One of banana’s best partners in crime, nut butter, had to have an inclusion here too. I don’t know about you, but I have a serious nut-butter addiction. It’s so real. I'm personally loving cashew butter but feel free to use any nut butter you like! If you have an issue with nuts, you could try tahini or any other type of seed butter. 

This Golden Nice Cream is rich in so many vitamins and minerals. It’ll help boost your energy, add a glow to your skin and keep your gut happy and healthy! Watch just how I make it in the demo and check out the recipe below.

Golden Nice Cream

Serves 1

Ingredients: 

• 2 bananas peeled and roughly chopped
• 1 tbsp Golden Gut Blend
• 2 tbsp nut butter
• ¼ cup chilled coconut milk
• 2 tbsp rice malt syrup or 6 drops liquid stevia

Directions:

• Place the frozen banana in a high-speed blender. Add the golden gut blend, coconut milk and your choice of sweetener. Whiz until smooth.
• Serve immediately, topped with fresh banana and an extra sprinkling of golden gut blend.

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

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

Which brings me to my next point – protein.

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

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

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

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

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

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

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

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

Are you ready to get hemp-y?

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

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

Serves 2

Ingredients:

• 1 tbs extra virgin olive oil
• 2 salmon cutlets

For salad:

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

Method:

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

For Dressing:

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

Method:

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

There are two types of people in this world; those who eagerly count down the days till the 14^th 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!

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?

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.

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:

• 2 cup of organic gluten-free rolled oats
• 1 cup of organic shredded coconut
• 1cup of raw flaked almonds
• 1 cup of organic pumpkin seeds
• 2 tablespoons of linseeds
• 1/2 cup of coconut oil
• 4 tablespoons of organic raw honey
• 2 heaped tablespoons of Golden Gut blend
• 1/2 tablespoon of nutmeg
• 1 pinch of grinded Celtic sea salt

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!

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:

• 3 cups coconut milk
• 1 cup coconut cream
• 3 cinnamon sticks
• 1 tsp ground cinnamon
• 1 tsp vanilla powder
• 1 tsp nutmeg
• 5 eggs, separated
• For a turmeric version add 1 TBS Golden Gut Blend

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

With Christmas just around the corner, I can hear the sleigh bells ringing, the summer barbeques sizzling and the Christmas crackers snapping! It truly is the season to be jolly, indulge and celebrate with family, friends and loved ones. But, one sound we don’t want to hear as we head into summer is the popping of our jean buttons!

So how can we indulge without overdoing it? Is it really possible to have healthy Christmas meals that are fulfilling and still kind to our bodies? Well, you can probably guess my answer to that question is a big fat yes! While some people can’t wait to get stuck into that huge roast ham or enjoy a plateful of prawns, others have mixed emotions about sitting at the family dinner table or heading to the office parties at Christmas. For some, holiday seasons can cause feelings of fear and guilt around food. But, the good news is, it doesn’t have to be that way!
With the right ingredients, scrumptious recipes and a mindful approach to food, Christmas can be enjoyably satisfying and guilt free!

Here are a few tips to Supercharge your food this Christmas:

• Don’t be afraid to get extra spicy this Christmas. Rather than turning up the heat, create a sizzle by using flavoursome and fragrant spices like cumin, turmeric and ginger. These have an abundance of anti-inflammatory properties and help to ease digestion.
• Skip those white potatoes and reach for root vegetables like sweet potato, parsnips and turnips instead. These have more nutritional value as they are loaded with vitamins and have fewer calories per serve!
• Opt for natural, organic, wholefood ingredients. Instead of buying pre-made desserts or packaged chocolates, try baking your own treats from scratch.
• Recipes like my pumpkin pie or fudge brownies are simple to make and better for our bodies than any of the store bought stuff!
• Eating mindfully is a great way to refrain from overeating and overindulging. 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. Focusing on the look, smell, taste and feel of your food will help you to listen to your body more. So, you can let go of any anxiety or guilt around eating and really celebrate the food and the people you’re with!

This Christmas I've created three recipes - a main of spiced leg of lamb roast and two sides, a tray of roasted root vegetables and pan-fried toasted greens. These dishes look delightfully festive and taste super scrumptious…even Scrooge wouldn’t be able to help but smile! Whilst they are full of nutrient-rich ingredients, these recipes are simple and straightforward to put together. You won’t need a Christmas miracle or any elves to help this year!

The great thing about these recipes is you can do a lot of the preparation the day before. So when your friends and family are over you’ll have more time to spend with them, instead of prancing and dashing around in the kitchen.

I like to marinate a leg of lamb overnight so it really soaks up all the flavours of herbs and spices. But also, to ensure 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. This makes for a super simple and stress-free Christmas lunch!

Leg of Lamb Roast with Spiced Marinade
This leg of lamb recipe is packed with a variety of herbs and spices that will have your taste buds singing and your insides glowing. Combining lamb with aromatic sprigs of fresh rosemary adds flavor and fragrance to the meat, whilst also offering numerous health benefits to your digestive system. Since it's rich in antioxidants and contains anti-inflammatory properties, rosemary eases indigestion and naturally relieves tummy pains that often accompany festive fare.

What I love about the spice marinade is that it doesn’t just season the lamb and enrich the taste, but it also combines nutrient dense ingredients like garlic, ginger, turmeric and cumin that boost the immune system and help your overall well being. These herbs and spices smooth the ingestion of food by lowering inflammation in the intestinal tract and stimulating the activity of digestive processes. This makes it easier for our bodies to digest and absorb the iron, protein and other vital nutrients in the lamb. It’s like a match made in Santa’s workshop…after just one bite, everyone will be oohh-ing, ahh-ing and tra-la-la-la-la-ing!

Ingredients:
Lamb

• 2kg leg of lamb with bone
• 4 garlic cloves, whole
• 2 fresh rosemary sprigs, chopped
• 1 fresh chili, seeded and chopped
• 150g of truss vined berry tomatoes
• Sea salt and black pepper, freshly ground, to taste

Spiced Marinade

• 2 tablespoons sheep’s milk yoghurt
• 3cm piece of ginger, grated finely
• 4 large garlic cloves, crushed
• 2 tablespoons of cumin, ground
• 2 tablespoons of paprika, ground
• 1 tablespoons of tumeric, ground
• 1 tablespoon of coriander seeds, ground
• 2 lemons, squeezed to juice

Method:

• Start with the marinade, mixing all the ingredients together in a large bowl.
• With a sharp knife, make some deep cuts evenly across both sides of the lamb leg.
• Rub a generous amount of salt and pepper into the meat. Then spoon the marinade over it, and massage in making sure it gets deep into the incisions.
• Scatter half of the chopped rosemary and chili over the meat, pushing them into the cuts. Place the lamb in a bowl and cover with cling wrap. Leave overnight to marinate and let the meat soak up all the flavours and spices!
• Remove the lamb from the fridge and leave in room temperature for at least 30 mins before cooking.
• Preheat the oven to 200C. Place the lamb, left over rosemary, tomatoes and garlic cloves into a tray lined with foil and roast for 20mins.
• Turn the heat down to 150C and cook for a further 1hr and 40mins for lamb that is pink in the middle.
• Halfway through roasting or once the lamb is crisp and golden on the outside, shake the tray, cover with foil then rotate and return to oven the opposite way.
• Remove from the oven, leave foil on loosely and let it rest on a lamb rack for at least 15mins.
• Slice and Serve!

Roasted Root Vegetables
While that creamy, cheesy potato bake might seem like a good idea at first. It usually leaves us feeling bloated and sluggish. Substituting white potatoes for roasted root vegetables is a great and delicious way to make Christmas that little bit more nourishing.

Root veggies like sweet potato, carrots, turnips, and parsnips are loaded with antioxidants like vitamin C, vitamin B, beta-carotene and iron. These nutrient rich veggies work to cleanse our system and lower inflammation, increasing the absorption of vital nutrients in our digestive tract. 

While white potatoes and other grains tend to cause digestive or inflammatory issues. Root veggies offer complex carbohydrates and fibre that can stay in the digestive system longer, so our bodies have more energy and can maintain a feeling of fullness. With fewer calories and more essential nutrients, these simple vegetables sure do have loads of power. They slow down digestion, help control our appetite and reduce cravings...exactly what we need when we’re faced with mountains of feasts at Christmas time!

Pairing these veggies with herbs and spices like rosemary, garlic and cumin not only gives them more depth of flavour, but also further enhances the health benefits. 

Ingredients:

• 1 bunch of dutch baby carrots w skin on, whole if small or halved
• 2 parsnips, peeled roughly and cut into wedges
• 1 turnip, peeled roughly and cut into wedges
• 1 medium sweet potato, peeled roughly and cut across to make round pieces
  about 1cm thick
• 4 baby radish, some whole some halved
• 2 baby fennel bulbs, cut into small wedges
• 6 garlic gloves, whole
• 2 sprigs fresh rosemary
• 4 tablespoons of extra virgin olive oil
• 2 tablespoons of cumin, ground
• Sea salt and black pepper, freshly ground, to taste

Method:

• Preheat the oven to 180C.
• Add all the vegetables to a baking tray lined with baking paper.
• Toss them with cumin, half the olive oil and a generous amount of salt and pepper.
• Roast for 30mins, shaking and rotating the tray halfway through.
• Add rosemary sprigs and left over olive oil and turn up the heat to 200C.
• Roast for a further 20 - 30mins or until crisp on the outside and tender on the inside.

Tips:

• Make sure your veggies are all cut to similar sizes to ensure they bake evenly.
• If you're cooking the veggies at the same time as the lamb leg, place them above the meat once it has about 45 mins of cooking time left.
• Then once the lamb is ready and removed from the oven, turn the temperature up to 200C and roast for a further 15 mins or until tender.

Pan-fried Toasted Greens with Pomegranate and Cauliflower Rice Salad

This middle-eastern inspired salad is a healthy take on the classic tabbouleh. It’s a perfect compliment to the lamb or a filling vegetarian option! Not only is this recipe super healthy, it looks like Christmas in a bowl and tastes like a flavor party in your mouth…even the not-so- health-conscious eaters will be drawn back for seconds (probably even thirds!). 

Substituting white rice or cous cous for cauliflower is a great way of sneaking in that little bit of extra veg, whilst also offering fewer calories and a higher intake of essential nutrients like protein, vitamin C, and vitamin k. These help to support various functions in our body like the formation and repair of muscles, bones and skin cells.

Loaded with green veggies like asparagus, green beans and spinach, this salad is full of vitamins and minerals that can regulate our digestive processes and protect our bodies from toxins, especially in the gut. Whilst being low in calories, these greens are high in fiber and provide a good source of protein for the non-meat eaters!

Supercharged Tip:

• Serve with goat’s cheese on the side and substitute butter for extra virgin olive oil for a substantial vegan option!

Ingredients:

• 200g of green beans, halved
• 100g of asparagus, halved
• 1/2 large cauliflower head, chopped roughly
• 1 cup of baby spinach, chopped
• 1 pomegranate, seeds
• 1 cup fresh herbs - parsley, coriander and mint
• 1 tomato, seeded and diced
• 1/2 red onion, diced
• 2 garlic clove, crushed
• 1 lemon, squeezed to juice
• 1 tablespoon of butter
• 1 tablespoon of goats cheese, chopped

Method:

• In a large bowl mix the spinach, herbs, tomato, onion and pomegranate.
• Place cauliflower in a food processor and blitz until the consistency resembles rice. Briefly steam over boiling water for a couple minutes just to soften and warm the cauliflower rice
• Heat a frying pan over a medium high heat. Add butter and garlic, stirring continuously. Once browned, add the green beans and asparagus, toasting them for about 3-5 minutes. Squeeze half the lemon juice over the veggies while cooking. You want them to be cooked but still crunchy and green.
• Stir the cauliflower rice into the salad adding the rest of the lemon juice and tossing together.
• Place the green beans and asparagus on top of the salad and crumble the goat’s cheese across.
• Sprinkle sea salt and black pepper generously across the dish and serve!

When I started living a healthier lifestyle, I wanted to find quick staple meals that were easy enough to swap-out with my older, less healthy and more traditional recipes. Being the full-time, mum that I was, I wanted recipes I could make once and use again… and again… and again. It was just SO HARD to find anything that was both easy and healthy. It seemed like an impossible feat; a tale of two star-crossed lovers who were never meant to meet.

I was stuck.

Cook, they said.

It’ll be fun, they said 😐

I just wanted something simple that was nourishing for my body and versatile. How hard could that be?! You know what I mean – the patty for burgers night that could be re-made into the topping for your salad at lunch, the fillings for your lettuce-cup, an easy fridge snack on it’s own and then the base for a Shepherd’s pie. The filling. I wanted the filling. Because let’s be real, who has time or energy to cook for hours on end just for one small meal?

Nobody. Absolutely nobody.

And this is something that still rings true today for many people. Whenever I cook, I like everything I make to be versatile. I only ever cook something that I can eat for the next week. A Renewable Table as I like to call it (and yes, that was a cheeky plug to The Renewable Table eBook which you can check out here). I'm not trying to say I'm a big deal or anything but, I guess you could say I was into meal prep long before it was cool.

If you’re looking for a healthy swap for your burger patty, a substitution for your meat-balls or a dish to just enjoy on its own – you’ve come to the right place. My savoury mince makes for an easy weeknight meal or weekend communal dinner and delivers a flavour-packed dish that's not only big on taste, but also great for the family and able to be modified into any of your favourite meals down the line.

While the regular ground beef you find at the supermarket is typically low grade, my mince is high and mighty in taste. My savoury mince is a healthy alternative that's filled with only good-for-you ingredients that's ground up into a convenient form. If you’re a lover of all things burger, spaghetti or lettuce cups – I’ve found your perfect filler. It’s comfort food without the pressure of stodgy ingredients.

To add to the meatiness of this mince recipe, I’ve added some mushrooms. Not only are mushrooms high in copper which helps look after heart health, they’re also high in vitamin D. There's been a huge rise in vitamin D deficiency simply because we don’t spend enough time outside (helloooo indoor gym sessions, 9-5 desk jobs and Netflix). Vitamin D deficiency can cause both bone and muscle pain as well as a whole other list of other symptoms. It’s good to try and get at least twenty minutes of sun exposure every day. But, I have a little trick for you. If you want to up your vitamin D intake, leave your mushrooms outside in the sun for 15 minutes before cooking them. I know, it sounds a little bit crazy BUT similar to own bodies, exposing mushrooms to UV rays helps increase the vitamin D. Mushroom magic!

This mince is almost like the cold meat of every salad, sandwich, snack and sushi recipe you can find at the petrol/gas station. Except this time, it's enjoyable for both you and your tummy. 

Supercharged Savoury (Mighty) Mince recipe

Serves 2-3

Ingredients

• 1 tablespoon olive oil
• 2 garlic cloves chopped
• 1 brown onion, finely chopped
• 1 large carrot peeled and chopped
• 2 celery stalks sliced
• 200g button mushrooms, quartered
• 500g beef or lamb mince (grass fed is good)
• 1 tsp cumin
• 1/2 tsp turmeric
• 1/2 tsp cinnamon
• Pinch nutmeg 
• Pinch chilli flakes
• 2 tbs wheat free tamari
• Squeeze of lemon juice 
• 1 cup spinach (optional)
• 1 cup frozen peas  
• Fresh coriander to serve

Method

1. Place olive oil, garlic, onion, in heavy based saucepan over medium heat and cook until softened.
2. Add celery, carrot and mushrooms and cook
3. Stir until cooked through.
4. Add mince and break apart with wooden spoon and stir to cook until browned.
5. Season with spices and add tamari and lemon stirring well. Letting spices infuse and turn heat to low.
6. Add peas and spinach and cook on low until cooked through
7. Spoon into bowls and enjoy
8. Serve with fresh coriander 

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

• 3 tablespoons almond butter
• 2 small garlic cloves, finely chopped
• 3 tablespoons nutritional yeast flakes
• 2 tablespoons wheat-free tamari
• 3 tablespoons lemon juice
• 3 tablespoons sugar-free Dijon mustard
• 3 tablespoons water 
• 2 tablespoons flaxseed oil
• Freshly ground black pepper, to taste

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.