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Apple Pancakes Y’all

Written by Lee on . Posted in Blog, Blog Breakfast, Dairy Free, Dessert, Fasting, Gluten Free, gut healing, gut health, intermittent fasting, Kids, Lunch Box Ideas, lunch box ideas, Nutrient Rich, Organic, Seasonal, Spring, Summer, supercharged food, Vegetarian, Wheat Free, Yeast Free

appleThe humble apple is one of my greatly adored kitchen staples and today I'm sharing an apple recipe from my brand new book Fast Your Way to Wellness.

Affordable, nutritious and versatile, they’re a scrumptious fruity must-have that I love to continually replenish within my kitchen. Whether sliced thinly and thrown into salads, baked and stuffed with nuts and oats, stewed and made into apple sauce, or lovingly formed into a classic crumble, apples are the jack of all trades and a loyal friend that awaits transformation into all kinds of delectable creations.

Apples are nutritional ninjas, boasting loads of wellness boosting properties. Did you know that apples are a wonderful ingredient for regulating blood sugar? Recent studies have shown that the polyphenols contained within apples can help to prevent rollercoaster blood sugar spikes. Particular flavonoids like quercetin have the effect of inhibiting enzymes like alpha-amylase and alpha-glucosidase which normally break down carbohydrates into simple sugars. Therefore when you eat apples, your body deals with less simple sugars and releases you from spikes in blood sugar.

Bonkers Banana-cado Bread

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Snacks, Bread, Breakfast, Breakfast, Dairy Free, Dessert, Desserts, Gluten Free, Heal Your Gut Powder, Heal Your Gut Powder, Healthy Meals, Kids, Kids' Recipes, lunch box ideas, Organic, Snacks, Sugar Free, supercharged food, Vegetarian

banana-avo-bread

Bananas and avocadoes are two foods always stocked in my fruit bowl. I honestly don’t know how I could live without these perfectly packaged portions of nourishment, in fact I'm bonkers about them.

While the spotlight is often on ambiguous superfoods found in the depths of Amazonian rainforests, I like to think that some of the simple seasonal foods we have grown up with are also brimming with supercharged goodness.  This is something that I've discovered in my own kitchen at home; everyday foods often hold some of the greatest nutritional superpowers. My mission in life is to find ways to harness the nutrient density of these ingredients; maximising their benefits through the pleasure of everyday simple and delicious recipes.

Smashed avo on toast certainly is a national favourite in Australia and also was peaking in cafes on my recent trip to New York City, and why wouldn’t it be? Creamy, green, versatile and full of nourishment ranging from an abundance of heart healthy monounsaturated fats, a big hit of fibre, vitamin K, folate, vitamin B6, potassium and vitamin C; these perfect portions of goodness can turn a piece of toast or a standard salad into a thing of gastronomical wonder.

I love a bit of smashed avo, but you don’t have to spend an arm and a leg in a hipster café to enjoy its goodness, and can quite frugally enjoy this wholesome café favourite at home. My ultimate go-to breakfast recipe is my smashed sardines with avocado on chia and flaxseed loaf which is full of anti-inflammatory fats, and wonderful for anti-ageing by supplying the skin with moisture from the inside out.

My chilled avocado soup is also an ideal way to enjoy the delight of Mexican flavours and is a brilliant recipe to share as a light meal or starter in the warmth of summer.

No salad really feels complete to me without the presence of luscious chunks of ripe green avo, and another way to celebrate this dreamy fruit is within my kale, strawberry and avocado salad; a beautiful lunch or side to grace your family table.  It's one I'll be serving at my annual orphans Christmas event at my house this year. For more Christmas recipes go here.

Now bananas are another one of those everyday foods that just don’t get old. It’s likely these yellow friends were a presence in your daily school lunchbox, and are the perfect on-the-go snack to bring energy and nourishment in an instant. But don’t let this commoner fool you. They are absolutely loaded with nutrition.

We all know they’re high in potassium which is important for relieving anxiety and stress, enhancing muscle strength, metabolism, water balance, electrolytic functions, and balancing the nervous system; but did you know that bananas are also loaded with vitamin B6, vitamin C, manganese and fibre?  They also contain several types of potent antioxidants, including dopamine and catechins, which have been linked to a reduced risk of heart disease and degenerative diseases.

I love to enjoy bananas as a quick morning snack before exercise. I never let an over-ripe banana go to waste; storing them up in my freezer as a quick way to add creaminess to breakfast smoothies. A stash of frozen bananas always means I can have a sustaining smoothie bowl on offer;  whizzing up a deliciously customised blend bejewelled with different crunchy sprinkles like cacao nibs, nuts, seeds or coconut on top.

Spicy Lamb Koftas

Written by Lee on . Posted in Autumn, Ayurveda, Blog, Blog Dinner, Blog Lunch, Blog Salads, Dairy Free, Dinner, Eat Right for Your Shape, Gluten Free, Healthy Meals, Kids' Recipes, Lunch, Lunch Box Ideas, lunch box ideas, Nutrient Rich, Organic, Salads, Seasonal, Spring, Summer, supercharged food, Supercharged Food Menu, Wheat Free, Winter, Yeast Free

kofta

In need of a little umph and energy?

These Spicy Lamb Koftas from my Ayurvedic bible Eat Right For Your Shape are the perfect energy building food.

Lamb's gamey taste will remind you of the strong blood building qualities of red meat which also helps you build internal heat; a serious requirement of the flighty vata, who tends to feel the cold and become destabilised physically and emotionally. Vatas out of balance caused by a lack of warmth, grounding and digestive fire will be prone to dry skin, poor circulation, muscular aches and pains and arthritis.

Koftas are such a comfort food; even their name is filled with an ultra-cosy vibe. Their hearty nature will warm up your metabolism, so you feel warm from the inside out but can be eaten any time of the year. Rosemary & cumin highlights add to the warmth and spiciness of this rustic and sturdy dish.

Where possible, it’s important to purchase organic and 100% grass fed and finished lamb, which will contain higher amounts of healthy fats including omega-3 fatty acids, bringing another level of wholesome nourishment to build energy and stamina.

Pastured meat’s EPA fatty acid components are also incredibly important for mental health, as EPA is directly linked to brain function and emotional stability.

The fat content in these lamb kofta’s will bring an increase in digestive fire, as will the inclusion of fiery spices like warming ginger and the grounding zing of fresh parsley.

Lamb's natural oily and warming qualities will make you feel capable and maybe even a little competitive. It’ll bring the bounce back to your step, and make you feel more focused and driven.

Enjoy these delightful ayurvedic kofta’s as a midweek meal that’ll be enjoyed by the whole family.

Kids will especially find them fun to eat on their little skewers, and they’re a great way to ground littlies as a trusty witching hour meal to bring them back down to earth!

For busy families, double the recipe for lunch the next day. You can even serve them minus the skewer as a great protein addition to a salad made with seasonal vegetables.

I hope you enjoy them 🙂 Let me know what you think in the comments section below.

Spicy Lamb Koftas

Serves 4 makes 8 koftas

  • 500 g (1 lb 2 oz) minced (ground) lamb
  • 1 small brown onion, chopped

  • 2 garlic cloves, crushed

  • 2.5 cm (1 inch) piece of ginger, peeled and grated

  • 1 tablespoon chopped mint

  • 1 tablespoon chopped flat-leaf (Italian) parsley

  • 1 teaspoon mild paprika

  • 1 teaspoon ground cumin

  • 1 teaspoon ground turmeric
  • 1 teaspoon ground coriander
  • Celtic sea salt, to taste

Preheat a chargrill pan or barbecue hotplate to medium.
  To make the koftas, mix all the ingredients in a bowl until well combined. Divide the mixture into eight portions and form each into a short sausage shape. Thread each onto a bamboo skewer and refrigerate for 15 minutes.

Place the skewers on the prepared pan or hotplate and cook for 10 minutes, turning halfway through.

Serve with a garden salad in warmer months or roasted vegetables in winter.

 

Seven ways to supercharge your child’s snacks

Written by Lee on . Posted in Before and After School Snacks, Blog, Kids, Kids Recipe Book, Kids' Recipes, lunch box ideas, Nutrient Rich, Organic, Supercharged Food Menu

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There are many challenges that parents face in the daily rhythms of raising children, and one thing that can take the edge off the chaos is ensuring that your child is nourished with the right foods. I cover this in my new kids cookbook Supercharged Food for Kids.

Whilst I'm a firm believer that the three main meals should be the greatest priority for filling your little one with the bulk of their nutrients and fuel, I also think snacks need to be well thought out as they are what regulate their blood sugar and moods.

Here are seven ways you can supercharge your child's snacks.

1. Load them up on protein

Protein is the building block of your child’s growth. Really, there is little that goes on within the body that doesn't require protein. When paired with carbohydrates, including protein in a snack will help to keep a turbulent tantrum at bay by regulating the uptake of sugar. Eggs, meat, fish, cheese and combining grains with nuts or seeds, or pulses with grains will provide a hit of protein.

2. Be generous with fat

Do not fear fat! Saturated fat from animal (butter, ghee, chicken skin, full fat dairy, and fats from pastured meat) or plant (coconut oil) sources are responsible for many critical functions in the body, and will keep your child full and nourished between meals when added to snacks. Unsaturated fats from avocado, nuts and seeds are also wonderfully nourishing to growing bodies. Nut butters, cheese, avocado, labna or yoghurt are lovely snack additions for kids. Try making these Cucumber Sailing Boats.

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3. Focus on complex carbs

There is absolutely no place for many of the commercial snack foods available today that are high in simple carbohydrates that spike sugar levels and are highly processed. When using carbohydrates in snacks, always opt for wholefood sources of carbohydrate like wholegrains like quinoa, millet, brown rice, amaranth, buckwheat, spelt, lentils as well as potatoes and sweet potatoes.

4. Explore colour

Once you’ve covered the macronutrients through fats, proteins and complex carbs, you can be liberal with colourful fruits and vegetables that will fill your child’s body with vitamins, minerals, enzymes and phytonutrients that will cover an enormous range of compounds to contribute to good health. Try to cover all colours of the rainbow to supply a diverse range of protective antioxidants.

5. Be savvy about sweetness.

Kids love a good treat, and there’s no reason to deprive them if they are homemade and full of nourishing ingredients. My favourite real food sweeteners include raw honey, coconut sugar, rice malt syrup, stevia, and dried unsulfured fruits like apricots and dates. Use these to make sweet treats. They'll love these fabulous Chocolate Popsicles.

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6. Persist with diversity. Snacks are a great opportunity to introduce a range of foods to your children. Supercharging your child’s diet means exposing them to a diverse range of foods that will provide a range of nutrients for their growth and development. Persist through rejection. Sometimes it takes four or five introductions to a food before a young child will accept the new taste.

7. Cram the goodness into a smoothie. Smoothies are a great pick-me-up snack for kids, especially in the afternoons after a big day out. They are hydrating and potentially highly nutritious—you’ll be able to add sneaky ingredients that they’d normally reject.

You'll find more delicious recipes for kids in my book Supercharged Food for Kids.

Bounty Bar Recipe from I Quit Sugar Kids

Written by Lee on . Posted in Blog, Books, Christmas, Dessert, Gluten Free, Kids, lunch box ideas, Reviews, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

The Bounty Bar IQS KidsToday I’m super excited to be sharing details and a recipe from Sarah Wilson’s latest e-book, I Quit Sugar Kids Cookbook, aimed at helping parents and care-givers encourage their children to eat healthier food. As someone who has written a kid’s recipe book Supercharged Food for Kids, I was thrilled to be asked to contribute one of my recipes to Sarah’s new book, which is full of so many delicious sugar free recipes that kids will enjoy eating again and again. The book also has a lot of helpful information for parents about how to make savoury foods fun and exciting. IQS KidsThere’s a section on navigating the school tuck shop which can be an area where many parents struggle with their children’s choices.  But kids will be pleased to know that the IQS Kids Cookbook is not suggesting a full ban. They provide a real canteen order list and the foods which are IQS approved.  There are ways to steer your kids’ choices in a healthier direction whilst still letting them have the thrill of ordering from the tuck shop. Speaking of the school yard, I’m sure there will be much playground envy when kids start to open up their lunchboxes to reveal the yummy and fun recipes that are included in this fantastic book. One of the chapter’s in the book is aimed at fructose free party recipes, an area where many parents struggle to find party food that isn’t going to send their kids through the roof on an artificial high. 

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