Golden Gut Nice Cream + VIDEO

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Dairy Free, Dessert, Gluten Free, Heal Your Gut, Organic, Seasonal, Summer, Vegetarian, Wheat Free, Yeast Free

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



  • 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.

Valentine’s Day Mocha + Banana Smoothie Bowl

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

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

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




Do we never learn?

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

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

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

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

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

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

Turmeric Scrambled Eggs + Supercharge Your Gut

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

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

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

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

I thought you’d never ask!

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

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

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

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

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

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

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

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

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

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

Prebiotic Baked Tray from Supercharge Your Gut

Mocha and Banana Smoothie Bowl from Supercharge Your Gut

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

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

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

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

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

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

Turmeric Scrambled Eggs

Serves 2



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

Golden Gut Mango Cheesecake

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

Does anyone else have a love affair with cheesecake?

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

And it makes for one delicious dessert.

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

Until now!

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

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

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

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

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

The best part?

Light Up Your Summer Table with Four Seasonal Salads

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Blog Salads, Nutrient Rich, Organic, Seasonal, Sugar Free, Summer, Vegetarian

It’s beginning to look a lot like summer,

Everywhere you go! 

Imagine your ideal holiday period.

Are you cuddled up by the fire with your special someone, or perhaps caravanning by the beach with family, tripping overseas in a foreign kitchen, or maybe even camping in the bush?  You may even be lying on the grass at your annual picnic?

Wherever you are, there’s one thing we all can agree on – it’s spending time with your special ones that matters the most… and the food. Okay, maybe two things we can all agree on then.

While festive feasting in Australia may not look like steaming hot chocolates, roads studded with fairy lights and snowflakes, stuffed chooks and bellies filled with pudding, holiday season is still holiday season! While it’s a little too hot for full roasts and mashed potatoes here in Australia, we can still celebrate the season with fresh produce and delicious salads – what could be better?

I’ve created four delicious salad recipes you can make wherever your festivities may take you. Just make sure that when you do enjoy these beauties, you’re enjoying them with your special people.

The only Kale and Strawberry and Avocado Salad you'll need this holiday season.

What do you get when you combine sweetness, bitterness and bright colours?

My Kale and Strawberry Salad, of course!

This totally good-for-you salad is filled with veggies, berries and healthy fats which make a nutrient-dense meal suitable for anyone.

Our forest friend, kale, delivers protein, fibre and impressive amounts of vitamin A and C, making it a powerful antioxidant.

Kale’s dynamic partner in crime (and by crime, I mean tasting good because there’s literally nothing harmful about this salad!), strawberries, are full of vitamin C that’ll help boost immunity and even keep wrinkles at bay! 

The combination of the green and the pink make this salad almost too pretty to eat. Almost.

Seeing as this salad is simple and easy to make, it means you’ll have more time to spend with your friends and family this holiday season. You’re welcome.

This welcoming dish brings a touch of summer to your table. and right down to the dressing is a total knockout that'll blow your mind!

Who knew healthy could taste so good?

Kale, Strawberry and Avocado Salad with Speedy Jam Jar Dressing

Serves 2-3


Speedy Jam Jar Dressing


  • In a large bowl place lemon juice and olive oil and stir then massage it into kale leaves adding a pinch or two of sea salt. Keep massaging until leaves are soft and dark green
  • Add remaining ingredients and toss
  • To make the dressing whisk all ingredients together

Fig and Goats Cheese (Yum!)

Get ready for an ultimate platter that’ll make you forget all about your run-of-the-mill, sad garden salad.

This Fig and Goats Cheese Platter will wow your guests and make you change the way you think about cooking altogether. This throw-together salad is so simple that it just might work!

I can’t believe it when I hear people say they dislike the taste of figs! Who can possibly deny themselves the pleasure of lusciously sweet and summery figs that have a chewy flesh, smooth skin and crunchy seeded centre? My mouth is watering just thinking about it. Figs are high in potassium that’ll help lower blood pressure. They’re also high in fibre to get things moving on your insides, which is essential with all the over-eating we tend to do around the holiday season! Or you can always try my Love Your Gut powder to remove the junk from your trunk.

Another summer fruit that’s ready to finally get in the spotlight, peaches, are tantalizing for our tastebuds and high in antioxidants which help reduce our disease risk.

Now that we’ve got our fruit sorted, we need to find an edge. This is where Goat’s cheese comes in. Goat’s cheese is high in calcium and essential fatty acids and can be much easier to digest than other cheeses. It’s also known to cause less inflammation in the body than regular dairy and helps aid nutrient absorption. Goat to love that!

Combine these three ingredients with antioxidant-rich greens and one delicious dressing and you’ve got one heck of a platter! Grab the recipe here. 

 Teacup Watermelon Salad


As a foodie, there’s something about the changing of season that always brings me joy. I love to see what each season provides me and, form recipes that celebrate produce of the season. While in winter we tend to crave soups and stews, summer provides us with a need for hydrating and fresh produce. Namely, watermelon.

To me, summer just yells watermelon. There’s nothing that adds more bliss to a hot summer day than eating the right piece of sweet and juicy watermelon. While you can enjoy watermelon just on its own, I love putting it into a good watermelon salad. If you’ve never tried watermelon in a salad, you’re in for a treat with this recipe! This salad comes from my book Fast Your Way to Wellness which is full of summer recipes that are as good for your waistline as they are for your soul! It’s perfect for sustaining abounding energy and a healthy weight year-round. 

I’m not sure which genius thought it would be a good idea to combine watermelon with cheese and mint, but whoever it was, I owe them! This interesting collaboration knocks your socks off and keeps you coming back for seconds every time.

While the sweet juiciness of watermelon comes through, it’s balanced by the bite of the crumbled Goat's cheese and cooling zing of fresh mint.

Watermelons are about 92 percent water, making every bite perfectly hydrating! They're also rich in vitamin A, B6 and C, as well as beauty-boosting antioxidants that’ll keep your skin glowing all summer long.

This dainty teacup salad can bring joy on warm days as a refreshing snack, light meal or even dessert.

I’ve dressed this bad-boy with a zesty mixture of lemon and lime, with floral notes of coriander of course, creamy sheep’s milk yoghurt.

Check out the recipe here.

Vegan Caesar Salad

I've taken an alternative approach to your summer menus and created a #meatlessmonday extravaganza! If you’re looking to cater for vegetarians, flexitarians or vegans, you’re definitely going to want to try this one!

While meatless meals are great for our digestion and can make us feel lighter than other ones, often times, meat-free dishes, like faux soy meats, are full of processed ingredients and chemicals that make the whole vegetarian thing not so good after all!

When cooking without meat, be sure to use fresh and natural ingredients. Also remember to include a source of protein, such as beans, seeds, tofu or tempeh.

What’s tempeh, you ask?

Tempeh is made of fermented, cooked soybeans, meaning it’s less processed than tofu and high in protein and fibre. This makes it easier for us to digest and richer in probiotics which are key to increasing our gut microflora; an aspect of health that tends to go out the window in holiday season. Probiotics help break down sugars, control harmful bacteria and improve our immune system so we can enjoy summer and the holidays sniffle-free.

Tempeh has a slightly earthy and sweet taste and is firm and chewy in texture.

My Vegan Caesar salad, made with tofu’s lesser known tempeh, is the perfect Christmas dish. This delicious Caesar salad is so good, you’ll be looking forward to Mondays from now on!

Check it out here.

Enjoy these four seasonal salads and let me know what you think in the comments below.

Lee xo 

Golden Gut Granola Clusters

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

Are you looking for an excuse to skip breakfast?

This is not it.

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

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

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

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

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

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

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

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

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

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

Golden Granola Clusters

Makes 1L jar



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

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

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

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

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

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

Store the granola in an airtight jar or container.

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

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

Mindful Alcohol in the Silly Season + New Year Egg Nog

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

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

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

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

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

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

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

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

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

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

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

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

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

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

New Year Egg Nog

Serves 6



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

Six ways to improve your gut health + Vegetable Marrakesh Casserole

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Flavour of the month, Golden Gut Blend, gut healing, gut health, Heal Your Gut, Learn, microbiome, Seasonal, Vegetarian

You know that old saying: ‘happy life, happy wife’? If you want my personal opinion, I think it should be changed to ‘happy tummy, happy mummy’.  As many of you know, the gut is the cornerstone to health and linked to many other bodily systems and parts. It can affect your hormones, immune system, your emotions and mental capacity and of course the way that you absorb and digest food. If your gut isn’t happy, there’s a fairly good chance that you won’t be happy either.

Today I’m sharing six of my favourite tips to improve your gut health, so you can get on with life!

Include Fibre

When considering the health of your gut, consider fibre! Getting the right type of fibre into your diet will help you to create a healthy and diverse community of gut bacteria and regulate your digestion. There are two types of fibre. Insoluble fibre this is the one that doesn’t dissolve in water and helps speed up the passage of food and keep you regular, like some grains, nuts, seeds, beans, fruit and vegetables. The other type of fibre, soluble fibre, dissolves in water and helps form a gel in the body. Foods rich in soluble fibre include oatmeal, psyllium husks, berries, lentils, fruit and vegetables. Insoluble fibres are wonderful for flushing out the body but an excess of these fibres can be irritating. Soluble fibres on the other hand, are the ones you can also focus on for improved gut health.

When you eat the soluble fibres from whole plant foods, your gut bacteria ferment these fibres into short chain fatty acids which act as prebiotics to feed the good bacteria in your gut. When you eat adequate levels of soluble fibre, they pass through the stomach and small intestine and land up in the large intestine where they help grow your probiotic bacteria.  This helps maintain the lining of the gut, improves digestion, increases absorption of minerals and can even increase immune system function.  You can read more about probiotics and prebiotics here or learn abut it in my new book Supercharge Your Gut.

Some foods rich in soluble-fibre include sweet potatoes, carrots and root vegetables, green leafy vegetables, berries, nuts and seedsgrass fed, organic butter and ghee. Some of these delicious prebiotic and probiotic-rich foods can be found in my Marrakesh Casserole below!

Glowing skin is an inside (and outside) job

The skin is the largest and arguably, one of the most important organs in your body, it’s the barometer to measure and notice what is really going on inside. Dry skin brushing is an easy and calming technique that looks after your skin, stimulates the digestive and lymphatic systems, liver and adrenal glands, and assists these organs in decongesting. It also helps to give the body a gentle internal massage to stimulate circulation. Whenever I suggest dry skin brushing to someone when they’re suffering from gut health issues, they often look at me as if I’m crazy – how does brushing my skin make my stomach work properly? Well, by performing this technique you’ll actually be assisting the gut, by stimulating the digestive system, nutrient absorption and detoxification!

All you need to do is invest in a long-handled bath brush which contains natural bristles. Use long strokes, in a circular motion towards the heart. Before you dive straight in to brushing, ensure both your skin and your brush are dry. Begin with the soles of your feet and continue brushing upwards on both sides of your legs, then move to your back, then around to your abdomen where you can work in a clockwise direction following the direction of your colon and then head up towards your heart being careful with the chest region. Then, have a shower to remove debris and dead skin cells. Turns out you CAN brush your way to good gut health – who knew? 

Keeping stress levels at bay

Coming into one of the most frantic seasons this time of year, stress can be at a high. Long-term stress lingers for weeks and can be incredibly damaging to the gut. Evidence shows that our gut bacteria respond in a damaging way to negative emotions and stress out our bodies! When you’re stressed, your body produces hormones that can contribute to the proliferation of bad bacteria in the gut, sending it off kilter and this can lead to cravings, skin disruptions, fatigue and weight gain. In order to keep our guts happy and humming, keeping stress at bay is key. Obviously, decreasing stress can look a little bit different to everybody, so find out what works best for you. A few good stress-busting techniques include calming yoga, walks, ocean swims, meditation, spending time out in the sun, good talks with friends and connecting with nature. I guess it’s time to get your ‘om’ on!

Goodbye sugar-free sweeteners

Of course, there’s more to gut health than the practices we do – it’s also important to look at what you’re feeding your gut. Unfortunately for some of you, this may mean saying sayonara to sugar-free sweeteners. Sugar-free sweets, snacks and diet soft drinks can aggravate the gut and cause bloating because of all the artificial chemicals they contain. These chemicals, that our DNA doesn’t recognise or can’t digest properly, get completely swept up in the digestive tract and end-up in the colon, which is not what you want to happen when healing the gut! Large amounts of these additives can also cause flatulence; definitely another reason to stay away. There are far better ways to blow someone away.


I know what you’re thinking, if I hear another nutritionist talk about hydration being the key to good health, I’ll roll my eyes so far backwards they won’t come back to place! But, the simple technique of staying hydrated helps flush out negative bacteria within the gut and balance out the digestive system. This helps your body undergo all the complicated biochemical mechanisms to keep your gut happy and functioning. So yes, drinking water may be simple, but it does remarkable things for your gut health.  I usually stir a tablespoon of my Love Your Gut powder in the mornings into a cup of warm water.  It helps to clean the debris and keep my insides happy.  If you want to stay hydrated throughout the day, my Golden Gut Blend is a great way to mix it up- just add a tablespoon to warm milk of choice; it makes a gorgeous and tasty golden latte!

Stop gulping!

Eating is not a race. And yet, we all tend to scoff down our food so quickly you’d think we were going for gold at the Olympics! Our modern lack of mindful, slow eating and our forever on-the-go approach has a definite link to our gut heath issues. Gulping down food, guzzling down drinks and moving while eating inhibits your body’s ability to digest nutrients properly. Chewing more thoroughly while sitting down to a meal mindfully helps you tune into your body more and send your body into rest and digest mode. You’ll be less likely to overeat when you know you’re full! Plus, when you chew properly, your food is able to mix with saliva and increase the ease of digestibility before it reaches the stomach. This means it’s less hard work for your gut and less chance of that food-baby feeling. 

Getting hungry? Enjoy this prebiotic-rich Marrakesh Casserole, from my book Eat Clean, Green and Vegetarian, slowly and mindfully. If done correctly, it'll nourish your gut, your body and your soul! 

Marrakesh Casserole


  • 60 ml (2 fl oz/1/4 cup) cold-pressed extra virgin olive oil
  • 1 large onion, roughly chopped
  • 3 garlic cloves, minced
  • 2 cm (3/4 inch) piece of ginger, minced
  • 1 tablespoon ground cinnamon
  • 1 teaspoon cumin
  • 1 tablespoon turmeric
  • 1/4 teaspoon Celtic sea salt
  • 2–3 teaspoons dried harissa
  • 400 g (14 oz) tin diced tomatoes
  • 1 tablespoon rice malt syrup
  • juice of 1 lemon
  • 1/4 cup coriander (cilantro) leaves
  • 1/4 cup chopped mint leaves
  • 1 small pumpkin (winter squash), peeled and cut into 5 cm (2 inch) pieces
  • 1 sweet potato, peeled and cut into 5 cm (2 inch) pieces 
  • 3 carrots, peeled and cut into 5 cm (2 inch) pieces
  • 1 zucchini (courgette), cut into 5 cm (2 inch) pieces
  • 400 g (14 oz) tin chickpeas
  • cooked quinoa, to serve
  • coriander (cilantro) sprigs, to serve
  • 1 tablespoon grated lemon zest, to serve
  • mint leaves, to serve
  • 80 g (23/4 oz/1/2 cup) almonds, to serve


  • Heat the olive oil in a flame-proof tagine pot or casserole dish over medium heat and sauté the onion for 5 minutes, or until translucent.
  • Add the garlic, ginger and spices and stir well to combine.
  • Add the harissa, tomatoes, rice malt syrup, lemon juice, coriander and mint, bring to the boil and then reduce the heat.
  • Add the pumpkin, sweet potato, carrot and zucchini, stir well so they are all well covered in the sauce and simmer, covered, for 1 hour.
  • Add the chickpeas and cook for a further 5 minutes.
  • Serve on a bed of quinoa topped with the coriander, lemon zest, mint and roasted almonds.

Vegan Caesar Salad

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Vegan Caesar Salad


  • 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



  • 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.

Savoury Smashed Root Vegetables

Written by Lee on . Posted in Blog, Blog Snacks, Heal Your Gut, Nutrient Rich, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter

Just a quick question...

Would you choose a ketogenic diet over a lovely bowl of root vegetable mash? 🍠 

I know which one I'd be choosing, and really, who wouldn't want to enjoy tasty prebiotic fibre for good gut health.

*Runs away and takes cover from keto enthusiasts 🏃

Oh and one last thing, mash isn’t just all about spuds. Served either as a light meal on its own or as a side, this tri-coloured bowl of primitive, hulk-inspiring nourishment will have you at hello.

Anyway, later ’taters. 

Enjoy the recipe.

Savoury Smashed Root Vegetables

Serves 4

  • 1 small turnip, peeled and cut into chunks
  • 1 medium parsnip, peeled and cut into chunks
  • 1 medium sweet potato, peeled and cut into chunks
  • 1 large carrot, peeled and cut into chunks
  • 2 tablespoons cold-pressed extra virgin olive oil
  • 80 ml (21/2 fl oz/1/3 cup) additive-free coconut milk
  • 2 garlic cloves, sliced
  • 2 tablespoons nutritional yeast flakes
  • Sprinkling of Golden Gut Blend or Love Your Gut powder
  • pinch of Celtic sea salt
  • freshly ground black pepper

Place the turnip and parsnip in a large saucepan. Cover with water and bring to the boil over medium heat. Boil for 10 minutes, then add the remaining vegetables and boil for a further 20–30 minutes, or until the vegetables are soft.

In a separate, small saucepan, simmer the olive oil, coconut milk and garlic over low heat for 5 minutes.

Drain the vegetables and place in a food processor with the coconut milk mixture and nutritional yeast flakes and pulse briefly, so the vegetables are still chunky. Season to taste with salt and pepper and gut powder if using.

Supercharged Tips for Summer + Four Sizzling Recipes

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Gluten Free, Vegetarian, Yeast Free

Tis the season to be in the kitchen!

Tra la la la la la la la la.

It’s Summer here in Australia and you know what that means – long days spent at the beach (followed by a slathering of aloe vera on all those burns!), wiping grass off everywhere after lying down in the park, golden tans, endless road trips, arriving too early at the airport for your plane-ride out of here and of course, plenty of holiday feasting.

After months of being wrapped up in blankets and layered in our wooliest jumpers, it can be hard to switch out of hibernation mode. How are we supposed to go from tracksuit pants to bikini bottoms or board shorts within a week?! It seems impossible!

Well, I’m sharing some of my summer tips to help ease you into summer and the holiday season!

It’s so important to give yourself much needed you time. We sometimes get so caught up in our routine - whether it's work, schlepping the kids around, cooking, cleaning or running errands, that we sometimes forget to breathe. Whether it’s a bath, your favourite yoga class or even a massage, I’m giving you permission to slow down. I recommend trying earthing, a natural phenomenon that involves planting your feet on the ground. While this may sound silly, multiple tests have shown that this has proven to lessen stress and make you feel more grounded; go figure! Not only is this so good for our minds, it also enables our bodies time to rest and digest; key to a healthy gut, body and life.

If you’re trying to shed a kilo or two, I recommend increasing your intake of fibre-rich veggies and looking into intermittent fasting, my book Fast Your Way to Wellness has 90 great recipes that can help to keep you trim, supercharge your energy and feel great. I know what you may be thinking – should you be increasing anything when trying to lose weight? Yes! Not only do vegetables keep us full, they’re also high in fibre to help keep things moving in our bodies so we’re less prone to overindulging and unnecessary snacking. Eating veggies doesn't need to be boring. I like experimenting with a range of vegetables to keep me interested. Try out pairing them with different things, like kelp noodles, which are bursting with vitamins and nutrients.

Everyone knows how good it is for us to exercise so I won’t hit you with the hardcore facts but, I just want to send out a little reminder that exercise should be fun! If you hate the gym, try out something else. Maybe sign up with a friend for a new gym class or go for morning walks. Coming into summer it’s also a great time to take advantage of the ocean or to try out something new, I've recently taken up a body balance class which is just that; great for body balancing.

With summer comes an array of beautifully fresh produce and delicious opportunities for all your favourite meals and snacks. Check out some of my latest summer recipes below with staple ingredients from Sprout Market!

Goat’s Cheese, Fig and Peach summer platter

Does anything scream summer louder than a fruit and cheese platter?

I think not.

I’m so excited to see two of my favourite fruits back on shelves - figs and peaches.

Ahhh figs. There’s nothing quite like biting into a lusciously sweet fig that has a chewy flesh, smooth skin and a crunchy seeded centre. While dried figs are delicious and widely available, they’re much higher in sugar and lower in water than their fresher counterparts. Both dried and fresh figs are super high in fiber and a great source of potassium to help lower blood pressure. Plus, they’re so beautiful – an Instagrammer’s dream fruit!

Do you know what makes me extra peachy? Peaches! They’re high in antioxidants which means they help combat free radicals to reduce our disease risk and oxidative damage. They’re also great for supporting the gut and helping move things along the digestive tract.

I’ve featured goat's cheese in this platter, because it's delicious and much easier to digest than many other cheeses. Goat's cheese is known to causes less inflammation in the body than regular cheese and is high in calcium and fatty acids! It also helps us absorb nutrients better than regular cow’s milk. I guess you could say it’s the big cheese.

Combining these three fresh ingredients, alongside a delicious dressing filled with gut-friendly apple cider vinegar, heart-healthy extra virgin olive oil and mouth-watering rice malt syrup makes for one heck of a platter!

Serves 3-4


  • 4 cups mixed leaves
  • 1/2 cup rocket
  • 1 bunch Basil, leaves
  • Bunch fresh mint, leaves
  • 8 figs, washed stems removed and halved
  • 2 peaches, pitted and sliced
  • ½ cup walnuts
  • Pimp my salad superseeded sprinkle mix
  • 1 packet Goat’s cheese sliced



Grab your serving bowl or platter

Lay a bed of mixed leaves and rocket

Top with figs, peaches, walnuts, goats cheese and super seeded sprinkle mix.

Combine the dressing ingredients in a bowl and whisk

Dress the salad and serve!

Baked apple with prune, cinnamon and cardamom

I was going to say I loved apples but then I realized, I don’t think anyone dislikes apples. Seriously, try to find me someone who hates apples... I’ll wait.

Apples don’t need to just be a lunchbox-regular, they have the potential to be so much more! Apples are so versatile and will love their new makeover with this comforting summer dish. It’s a mix of sweet, spice and everything nice.

I’ve also added prunes to this mix for an extra dose of fibre. They help keep the digestive system squeaky clean and free from toxic build-up.

These baked apples are delicious on their own but could be enjoyed with some Golden Gut-time Soft Serve, coconut yoghurt or regular yoghurt. The options are endless.

Serves 1

  • 1 small apple, cored but left whole
  • 1–2 tablespoons filtered water

  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground cardamom
  • 1/4 teaspoon grated ginger
  • 2 prunes, chopped
  • Stevia, to taste, optional

Preheat the oven to 180°C (350°F).

Put the apple in a small baking dish with the water. Combine the cinnamon, cardamom, ginger, prunes and stevia in a small bowl, then spoon into the centre of the apple.

Bake for 35–40 minutes, or until soft. To test, pierce the apple with a sharp knife; it should slide through easily.

Note: The apple can be cooked up to a day ahead. It can be eaten cold or warmed in the oven before eating.

Asian Kelp Noodle Salad

Before I became the gut-loving, health-nerd I am today, I was a takeaway-junkie. Being a single mum and working full-time I found it so hard to manage cooking, working and mumming (I’m not sure if that's a verb but it very-well should be!). I had a special place in my heart for Pad Thai. It was an expensive habit but one that I didn’t feel I could change.The noodles, the oily sauces, the sweet and salty tastes – it was perfect.

It was, however, not so perfect for my gut. Regular Pad Thai is filled with a number of not-so-good sauces with more numbers in them than a phone book! They're often full of MSG, high in sugar and way too hot for summer anyway.

Ever since I started my supercharged journey, I’ve always wanted to enjoy that noodle feeling, just without that post-pad thai feeling (you know what I’m talking about).

My Asian Kelp Noodle Salad is a summer-friendly supercharged version of pad thai that will save you money and heal your body. It’s perfect for an outdoor picnic or BBQ.

This salad is absolutely bursting with flavor and goodness; the crispy cucumber, the iodine-rich kelp noodles and obviously, the delicious sauce. Unlike your regular Thai place, this dressing is made with real and wholesome ingredients. While Sesame oil contains essential vitamins and minerals for our whole bodies, tamari is especially rich in mood-enhancing tryptophan. I've also included limes because of their citrusy taste and ability to improve digestion and rejuvenate skin.

My Asian Kelp Noodle Salad requires less effort, time and money than calling your local Thai place and getting takeaway. Trust me. It’s also great and super adaptable for my vegans, gluten-free and dairy-free friends.

If you do want to make this salad more of a meal, you can add a protein source, like tofu or chicken, of your choice. Or just enjoy it on its own.

How can something so simple, so easy and so minimal be so tasty?

Crazy world, kids.

Serves 3

  • 340 g (12 oz) kelp noodles
  • 150 g (5 1/2 oz) bean sprouts, trimmed

  • 3 medium spring onions (scallions), thinly sliced
  • 1 small carrot, cut into matchsticks

  • 1 medium Lebanese (short) cucumber, cut into matchsticks

  • 1/2 large red capsicum (pepper), cut into thin strips
  • 2 tablespoons chopped almonds
  • 2tablespoons chopped coriander (cilantro)
  • 2 tablespoons chopped mint


  • 1 tablespoon sesame oil

  • 1 tablespoon wheat-free tamari
  • 2 tablespoons lime juice

  • 1/2 teaspoon chilli flakes

  • 1 teaspoon grated ginger (optional)
  • stevia, or honey to taste

Combine the dressing ingredients in a small bowl.

Rinse and drain

Mushroom and Cacao Dessert Drink

You know how there are some foods you can eat in any weather? Let's take ice-cream for example. Even if it’s freezing outside and you need to layer up with blankets, while next to the fire, with all the windows shut, ice-cream is always worth it.

That’s me and hot chocolate. I can have hot chocolate any time of any day, no matter the weather.

When I found out about the medicinal mushroom craze, I thought it was pretty cool... not cool enough to ruin my hot chocolate, but you know, pretty cool. But now, I can officially say I'm a convert! I’m a proud mushroom hot cacao advocate. You must make some shROOM for this hot chocolate.  

This unique hot chocolate blend combines spices and reishi mushrooms to help relieve stress and improve sleep. Reishi is great for balancing our adrenal system to calm us down. The cinnamon and cardamom in this mix can even help combat sweet cravings! It’s also full of cacao which is full of antioxidants and has a high source of plant-based iron. 

A hot chocolate that's perfectly creamy, delicious and somehow super healthy. It’s the ideal treat to satisfy chocolate cravings and help you beat the 3pm energy slump.

It can be enjoyed by anyone and everyone. It’s organic, vegan, paleo and doesn’t contain any additives, gluten, lactose, white sugar or soy.



Dissolve one packet into a saucepan with warm water, and milk of choice. Beat with a whisk until frothy and serve.

Smashed Avo on Golden Gut Loaf

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Lunch, Blog Snacks, Gluten Free, Vegetarian, Wheat Free, Yeast Free

I know what you’re probably thinking… how hard is it to dump some avocado on toast?

I, too, never thought of creating a smashed avocado recipe. That was, until I made this one. 

This smashed avocado is not your regular, run-of-the-mill smashed avocado on toast. This smavo (that’s smashed avocado for all you newbies) is deliciously supercharged. So, what makes my smashed avo so special?

Unless you’ve been living under a rock (and if so, welcome!), you’d know that smashed avo has taken the world by storm. For all you waiters, waitresses, cooks and chefs, those two words are probably the ones you see in your sleep; the ones you’ve heard over and over again. It’s eaten for breakfast, brunch, lunch and even as a snack and it's one of the things that Australians do so well.

The mighty avocado is on the forefront of all our social media feeds, being used from anything from burger buns, to chocolate mousses and even avocado fries!

But, I’ve also heard that some people fear the lovely fruit, saying it’s too high in calories or fat. Is avocado actually a devil in disguise? 

Absolutely not! However, just like everything in life, avocado should be enjoyed in moderation.

Avocado is rich in heart-healthy monounsaturated fatty acids, meaning it helps boost skin health, reduces LDL cholesterol levels in the blood and can lower risk of heart disease and stroke. It’s also high in vitamin K which increases bone health and assists our absorption of calcium. Vitamin E is another strength of the avocado; an antioxidant that protects our cells from damage.

As I mentioned before, avocado is extremely versatile, making its way in my Berry and Avocado Smoothie Bowl, my Love Your Gut Lassi and Sardine Mash Pot.

So now we're on the same avocado-loving page, let's begin with my smashed avo... 

First thing’s first, we need to find the ripe avocado. When you're at the supermarket or farmers market, I recommend being that annoying person that presses all the avocados - this is a pressing matter after all! Gently squeeze your thumb into the avocado and if it gives a little, it’s the right one.

But, there’s more to smashed avo than just the avo. It takes two to tango... or should we say smavo? Avocado needs its mighty companion - the bread!

I’ve created the most perfect base for your smashed avo. It’s a simple and delicious recipe that will make you fall in loaf with smashed avo on toast. My Golden Gut Pumpkin and Nut Loaf is what you'll need. It's a gluten-free and dairy-free bread that almost tastes too good to be true. I've cooked it with pumpkin which is high in antioxidants and omega-3 rich fatty acids. It also has buckwheat flour in it which gives it a wonderfully earthy taste but keeps it gluten-free and low GI. Naturally, no golden recipe can be completed without my Golden Gut Blend. It’s an all-round winning bread recipe.

Now we’ve got the avo and toast together; one of the best duo's of all time, it’s time to supercharge this recipe with some seasonings! I've a new found obsession with garlic chips so they've made an obvious feature here. Garlic is part of the allium family and has the potential to control blood pressure,  treat colds and infections and may even benefit blood sugar levels. It’s also damn tasty.  Just be sure to eat it after your first date, rather than before, for obvious smell reasons.

Personally, I love getting hands on in the kitchen. While smashing avocadoes may not be as rewarding as smashing a punching bag in a boxing class, it can be much more therapeutic, less harmful and done in your pyjamas. Forget Mayweather vs McGregor, it’s just you vs. that avocado. 

Let’s take a toast to Smashed Avo on Golden Gut Loaf!

Smashed Avo on Golden Gut Loaf

Serves two

Two slices Golden Gut Pumpkin and Nut Loaf
4 cloves garlic sliced
1 tbs olive oil
1 avocado
1 tbs lemon juice
Pinch of cumin
2 tsp olive oil
1/2 cup feta (cubed) 
Extra olive oil for drizzling 

Coriander or flat leaf parsley to serve

In a small frying pan place olive oil and fry garlic til golden. Set aside
In a small bowl mash avocado with a fork and add lemon, cumin and olive oil
Toast gut loaf and place on plate 
Top with avocado, tumble on feta and add garlic chips
Drizzle with olive oil 
Season to taste (the feta makes it quite salty so black pepper is a good option)
Decorate with herbs of choice 


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