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

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: 

• 1 TBSP LYG powder
• ½ cup of water
• ¼ cup of gluten free oats
• Pinch of  Celtic or Himalayan sea salt
• Pinch of cinnamon
• 1/3 cup of mixed berries
• ¼ cup of coconut milk
• Handful chopped mint

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.

Fish is one of the most beautiful proteins, and I'm always looking for interesting and flavourful ways to enjoy a simple piece of fish. Whether it’s steamed, sautéed, fried or baked in the oven, there's just so much you can do with fish; and taking on the wisdom and culinary genius of Ayurveda means that you can take hold of an impressive pallet of healthful, balancing ingredients that will not only bring fish to life flavour-wise, but will target your unique dosha in order to bring healing and balance to your entire wellbeing.

This Baked Fish with Flaxseed Crust is one of the most beautiful dinner recipes in my book Eat Right For Your Shape. You only need a handful of ingredients, but do make sure you source them well, especially the fish! Head to a good local fishmonger who sells it fresh, as an un-fresh fish can take a potentially beautiful food experience into something disappointing, if not horrible!

The recipe is beautiful for pacifying Vata (Air) and Kapha (Earth) doshas. In balance, airy Vatas’ are full of creativity and flexibility, however a diet too high in cold foods or absent of oils and healthy fats can bring imbalance to Vata’s leading to dry skin and hair, constipation, digestive problems, malabsorption, fear and anxiety. This warming fish meal with heating and grounding ingredients like black pepper and ginger will bring Vata’s back down to earth and also provide some lubrication and digestive support through the use of ghee.

Kapha’s are super nurturing peace makers in balance, but can be cold, heavy and static when eating a diet that is too high in dairy and heavy proteins, making fish an excellent choice.

Kaphas need light, warm and spicy foods to uplift and generate more digestive fire without weighing them down. This Crusted Fish really ticks all the boxes as its light protein and the use of warming spices like pepper, ginger balanced with the light mint and coriander chutney means that they will be pacified against the tendency towards weighty conditions like depressed mood, sluggishness in digestion and weight gain.

I love this recipe because you can turn a plain fish fillet into a crispy yet moist and flavourful delight covered in a special crunchy flaxseed crust that you mightn’t see every day. Flaxseeds are also an excellent source of omega-3 fatty acids that will help to lubricate Vatas’ dry intestinal tract.

Seasons are one of life’s most beautiful designs. I love that as the earth turns and seasons change, there is a completely unique expression of foods and patterns that cause culture and behaviour to shift. In the depths of winter, the earth provides the perfect earthy foods that beckon to be served hot, whilst in the height of summer, there’s the miraculous provision of hydrating fruits that are the perfect solution to a searing heatwave. As a cook, I find it extremely joyous to work with what each season provides me, forming recipes that celebrate and compliment our needs and desires that change at different times of the year. This salad is from my new book Fast Your Way to Wellness.

In following an Ayurvedic philosophy, summertime can cause an overabundance of the fire element within our constitution, which explains why we can get so angry and irritable during a hot day. However nature has its wonderful way of providing the exact kinds of foods that calm this fire; balancing us out and bringing our mind and body back into a happy, ‘cooled down’ state.

The hot months can very easily cause dehydration within our bodies as we sweat more. Apart from keeping on top of our water intake, we can also work with the seasons and capitalise on some of the hydrating and cooling foods that are growing at this time of year, and base our meal planning around these foods. In summer, juicy hydrating foods like berries, cucumbers, tomatoes, mangoes and watermelons are in abundance, and for this reason they’re also really cheap to buy!

We are having an extended Indian summer in Sydney this year, yesterday we spent the day at Bondi Beach to soak up the last rays of the east coast sunshine. To me, summer just screams the name WATERMELON. I love the sound of a knife cutting wedges of juicy watermelon, and the sensation of an icy cold piece of its watery sweetness is something of pure bliss on a day of sweltering heat. Enjoying it straight up is a joy on its own, but I’m definitely a fan of a good watermelon salad! If you haven’t tried watermelon in a salad before, you’re going to be in for a treat with this recipe!

Winner winner chicken dinner!

Today I'm sharing one of the many fast friendly recipes from my new cook book Fast Your Way to Wellness.

Chicken is a staple in my house. I love all its parts, from the darker leg meat, a perfectly poached breast, or a slowly cooked thigh. The way it absorbs flavours and its impressive versatility means it’s always on my mind for meal ideas ranging from soups, roasts, broths and slow cooker delights.

Chicken is the most common type of poultry on the planet. It’s believed that chickens were first domesticated somewhere in India thousands of years ago, initially for cockfighting and later for meat consumption. From there, chickens spread to other parts of Asia, Africa, and Europe and eventually to the Americas; brought from Europe by the early colonists. In the U.S , we now see chicken popularized by fast food giants in the form of nuggets and fried chicken.

The 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.

Today I'm supercharging a classic cake stall favourite straight outta the 80's.  Back in the day when fashions and seasons were mixed; leg warmers and mini skirts, lace with acid wash jeans, now I'm combining salt and caramel!  

Say hello to my gooey and melt-in-the-mouth Salted Caramel Slice, a dessert sure to be a sell out at every school fete across the country.

These beauties are gluten-free, dairy-free, refined-sugar free and full of healthy mood boosting ingredients.  I mean, what kind of person doesn’t break into a smile when they’re gobbling down a piece of chocolatey caramel slice? You’ll be surprised at how something so delicious can actually be so nutritious!

To reach their supercharged potential, I've rounded up some cashews and almonds to make the base. Cashews are great for zinc, iron and vitamins E, K and B6 and almonds are known for their fibre levels, protein, iron, magnesium and vitamin E.

These slices are full of lip-licking and tongue-tingling goodness, and satisfy your sweet cravings without adding inches to your waistline! They partner well with a pot of tea and best served chilled.

If you're looking for a healthy dessert to wow your guests or a superfood snack for afternoon tea, you've come to the right place! 

So, what are you waiting for?

Here’s what you need:

Ingredients: 

Base

• 1 cup raw cashews
• 1 cup raw almonds
• 1/2 cup buckwheat groats
• 2 tbsp coconut oil, melted
• 1 tbsp rice malt syrup
• a few cracks of sea salt

Filling: 

• 1 cup cashew butter
• 1/3 cup rice malt syrup
• 2 tbsp coconut oil 
• a few cracks of sea salt 

Chocolate topping:

• 1 tbsp coconut oil 
• 1 tbsp cacao butter
• 2 tsp cacao powder

Method: 

1. For the base, combine cashews, almonds and buckwheat in a food processor
2. Transfer to a bowl and add coconut oil, rice malt syrup and sea salt. This is best combined using hands and then pressing into a brownie tin. Leave in fridge for an hour or freezer for half an hour while preparing the filling. 
3. To make filling, combine all ingredients in a bowl and spread on top of the base. Leave in the fridge for an hour or freezer for half an hour. 
4. To make the topping melt coconut oil and cacao butter, add cacao powder and stir until there is no lumps... Drizzle on top of slice and set in the fridge or freezer. Top with shredded coconut and a few more cracks of sea salt!

Give them a whirl and let me know what you think in the comments section below 🙂

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

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

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

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

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

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

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

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

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

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

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

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

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

Prawn, Mint and Ginger Prawns with Coleslaw

Serves 2

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

Dressing

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

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

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

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

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

You can purchase the book here.

In the searing heat of summer, I want my food to be refreshing, full of supercharged ingredients, and speedy to prepare. Balmy evenings and the dry warmth of the summer air begs for our energy to shift from the comforting presence of the stove and lengthy food preparation, towards simple alfresco food solutions that can be enjoyed by adults and children alike.

In the warmer parts of the year, my priorities shift away from indoor activity, to more outdoor, social engagements; morning yoga sessions and beach walks followed by throw-together breakfasts, inviting friends over for a shaded outdoor lunch of simple, seasonal ingredients, and family gatherings where common sense, last-minute entertaining or pot luck offerings are regularly required.

When enjoying the food of summer, I always tackle my food planning with a two-fold approach. Firstly, and most importantly, I focus on healing, supercharged ingredients that are full of the season’s well-curated nutrients that support immunity, energy and vitality that the summertime requires. Secondly, I love to embrace speedy simplicity by taking hold of the ritual of batch cooking, one pan options, and easy-peasy snacks and refreshments that allow less time in hands-on food prep, and more time enjoying the outdoors and the presence of those I love.

For summer breakfasts, you can’t go past a glorious granola topped with a mountain of seasonal fruits. My Cranberry and Walnut Granola is my favourite go-to. I find great contentment mixing and baking a large batch of this scrumptious stuff during a Sunday batch-cooking session. You should smell the aroma! The blissful scent of sweet cranberries and roasting nuts will fill the air of your home, comforting your mind with the assurance of nourishing breakfasts sorted for the week ahead. I love to immerse my granola in homemade almond milk topped with fresh organic farmer’s market fruits. You can’t beat passionfruit, mango or raspberries!

One pan meals minimise the need for hands on time in the kitchen, and you don’t have to miss out on flavour with a throw-together dish. My Seven Minute One Pan Salmon with Greens is one you could do blindfolded, and always delivers the light, fresh oceanic flavours of salmon, plus the anti-inflammatory benefits of this high omega 3 fish. It’s also surrounded by seasonal greens that are important for oxygenating the blood to increase energy levels for outdoor cricket or rugby and trying to keep up with chasing around my three step sons during the holidays. 

But if I were to uphold one of the greatest summer recipes that I know of, I’d have to wave my banner for these no-fail popsicles. For the amount of effort required to whip up a batch of these darlings, it never ceases to amaze me how many times they have brought a sense of delight to both adults and children on a sweltering summers day.

As guests drizzle in through the holidays, I love to have a few variations of this basic recipe stored up in my freezer to bless unexpected guests. At the point of their presentation, it’s beautiful to watch the kid come out of everyone in response to the offer.

When whipping these up, you can use the basic variation, add cacao for a cheeky chocolate flavour, or try some of these seasonal variations:

• Blend in some mango chunks and scatter some whole macadamias into each mould
• Drop a handful of chopped strawberries into the mix before pouring into moulds for a strawberries and cream popsicle
• Stir the pulp of two passionfruit into the mix before pouring.
• Blend in a handful of blueberries and the zest of one lemon.

The best thing about this recipe is that it utilises simple non-perishable food items that can be kept on hand for use at any moment. Aside from being conveniently canned, coconut milk is also highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. It’s also dairy free, so your popsicles will still impress friends or children with dairy allergies.

My Love Your Gut powder is included in this recipe but is an optional addition. However I always love to prioritise a scoop, as it’s a simple way to cram in its remarkable gut healing benefits of improving detoxification, aiding nutrient absorption, increasing the health of hair skin and nails, and boosting hydration in the hot weather. You can read more about the benefits of the LYG powder and purchase it here.

Popsicles

Makes 6-8 popsicles 

Ingredients:

• 2 cans of organic coconut milk 
• seeds of one vanilla bean (or alcohol free vanilla/ vanilla powder) 
• 2 Tbsp LYG Powder
• 10 drops of stevia (or to taste) 

For chocolate version add in 1 tsp of cacao powder

Method:

1. Blend all ingredients in a blender.
2. Pour into popsicle mould and leave in freezer for 3-4 hours. 

*These are best eaten at this time, as if left overnight or too long in the freezer, the coconut milk sometimes splits. 

Make them and let me know how you go!  Viva la holidays 🙂

Lee xo

Merry Christmas  everyone!

Thank you all so much for your support and inspiration this year. I'm extremely grateful to be able to share my blog and recipes with you throughout the year and thank you for your continued feedback.  May the coming year bring you health, peace, tranquility and above all else, contentment.

As a token of my appreciation, I'd love to share this final delicious recipe for 2016.  Why not celebrate the holidays with my fun and festive Christmas Tree Fudge Brownies?  They're super easy to make and look pretty on the Christmas table too. I hope you'll love them!

Here's what you need

Ingredients:

1/4 cup coconut oil
1/2 cup rice malt syrup
1/2 avocado
2 eggs
1 1/2 cups almond meal
1/3 cup raw cacao
1/2 tsp baking powder
pinch of salt

Method:

1. Combine avocado and coconut oil and mash until smooth
2. Stir in rice malt syrup and eggs
3. Add all dry ingredients and stir
4. Pour into a lined brownie tin and bake for 25 minutes at 170C

To Make Avocado Frosting:
Combine 1/4 of an avocado with 1 tbsp of non dairy milk and 3 drops of stevia, pass though a sieve to get lumps out.
Scoop frosting into a the corner of a snap-lock bag and twist to hold mixture in the corner.
Use scissors to cut a very small part of the corner off, and there you have a DIY piping bag!
Pipe zig zags onto the brownie trees and decorate them how you please!

Have a wonderful Christmas!

Love Lee xo

Images by Clare Elsaesser

Wow! Can you believe how quickly this year has flown by? The countdown towards Christmas is on and the New Year is closing in fast. Around this time of year, things can get a little bit crazy. So why not use this calendar month to practice the art of slowing down and getting into the moment? Maybe take a bit of time to reflect on the year that was and don’t forget to give yourself an extra pat on the back for all of your efforts.

Hey, you survived the crazy year that was 2016 and now it’s time to reward yourself in ways that show you truly love yourself from within.

Read my Guide to Love and Self-Care in the Silly Season (now try saying that five times fast)!

I encourage you to try at least one of my tips weekly and see how sparklingly good you feel afterwards. And don’t worry these are achievable tips and they all come with pleasant side effects.

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

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

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

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

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

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

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

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

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