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Eating for Digestibility + Apple and Fennel Soup

Written by Lee on . Posted in All, Blog, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, Heal Your Gut, Wheat Free, Winter, Yeast Free

Do you spend half your time at the grocery store looking at the nutritional properties of the food you might buy?

While this is something I do encourage, we often forget that even if we eat a certain amount of food, it doesn’t necessarily mean that we digest all of it. This is particularly true if you’re suffering from digestive issues. While you can be powering down the protein, zapping in the zinc and including all the iron, it doesn’t mean anything if you’re not absorbing it. After all, you are what you digest! 

While chowing down on raw salads sounds like a good idea in theory, those with a compromised gut can find raw foods hard to digest.  For great health, focusing on the digestibility of our food is a good place to start.

In traditional Chinese medicine, raw foods are actually considered too yin or ‘cold’ in nature which places a damper on digestive fire. Consuming foods that are hard-to-digest over long periods can burden and irritate the gut lining; causing more harm than good. They can wear down our epithelial cells and microvilli which are in place to help us consume foods without damaging the gut. If we keep damaging them, we have no hope of healing our precious little guts! 

By eating foods that are easier to digest, you can help create an environment that enables your cells to do the complex job of digestion. This also means you’ll be increasing your absorption and digestion of these foods.

Once I let go of the idea of salads being the be-all-and-end-all to healthy eating, my gut healing truly began. I really began to notice the difference that cooked and what I like to call, pre-digestible, foods were making to my health and energy levels.

If you’re looking for foods to ease your digestibility, I’ve written my go-to’s and no-go’s.

The best foods to eat for IBD (Crohn’s and Ulcerative Colitis) + Ginger-Seared Tuna with Avo Recipe

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Snacks, Dairy Free, Gluten Free, gut healing, gut health, Seasonal, Spring, Summer, Winter

If you’ve been diagnosed with Inflammatory Bowel Disease (IBD), you’re not alone. Crohn's Disease and Ulcerative Colitis, form part of a group of digestive diseases under the umbrella term IBD, and are common and chronic conditions of the small and/or large intestine. Whilst some people can be genetically predisposed to IBD, it can also be linked to a traumatic experience, inflammation and poor immunity.

The goal of inflammatory bowel disease treatment is to help to lower the inflammation that can trigger your signs and symptoms. By lowering inflammation this can lead to relief from symptoms and also help you to get into long-term remission and reduce flare ups. 

Let’s talk about some of the main things you can do to keep on top of your IBD and reduce flare-ups. First of all, it’s vital to look after your gut health and stay hydrated, as your gut is central to your overall health and energy levels.

When it comes to eating, one of the easiest places to start to show your gut some love is by reducing foods that can contribute to inflammation.  These foods can be anything from processed foods and additives to heavily refined foods like bread and pasta. Also when having a flare up, be mindful of raw seeds, excessive fibre, nuts, vegetable and fruit skins, artificial ingredients and coffee and alcohol. 

Seasonal Allergy Food Guide + Zucchini Eggplant and Turmeric Stew

Written by Lee on . Posted in All, Blog, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, Heal Your Gut, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

Spring loving, had me a blast.

Spring loving, happened so fast.

I met a girl, crazy for me.

Met a boy, cute as can ah… ahh... ahh… ahchoo!

Spring fever got you down?

While Spring brings with it a sense of lightness, florals and warmth for so many, for others, the only thing that comes to mind when I say spring is suffering with sneezes and sniffles – bless you!

If the very thought of seasonal change makes your nose itch and eyes water, you’re not alone. While you can plough through the anti-histamines, decongestants, tablets and sprays or even wear a mask to protect you from days with a high pollen count, there are easier ways to clear out seasonal allergies. And it all starts in one of my favorite places - the gut.

Today at Supercharged Food HQ, we’re talking about seasonal allergies and how looking after your gut can actually help you reduce your seasonal sniffles!  If you don’t believe me, let it be known that about 70-80% of your immune tissues actually live in the gut. This means that by looking after your gut you’re also caring for your immune system.

On the other hand (or other side of the soggy tissue), if you have problems with your gut, it can trigger immune-related conditions such as seasonal allergies.

So, if your gut health is compromised by, for example, consuming seven chocolate mud cakes and three bottles of wine for several weeks in a row, you can increase the inflammation in your body and worsen your reactions.  

Today I'm sharing my Supercharged Seasonal Food Guide.

Sailors Broccoli and Stilton Soup with Honeyed Carrot Chips

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Gluten Free, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

If you've been following me on the gram, you'll know that I've just been working back home in the beautiful UK, one of my favourite places in the world. I was doing in-stores over at Planet Organic and sampling the Love Your Gut powder and Golden Gut Blend.

Whilst I was home, I also managed to squeeze in a short sailing trip to The Isle of Wight, which is a quaint island off the coast of England and home to wonderful wildlife, natural beauty, absolutely delicious food (I had one of the best soups of my life- the one I'm sharing today) and little nooks and crannies to explore.

This cute island is situated just off England’s South coast and is only a few hours away from London. Most people travel to it by ferry, or if you're like me and enjoy sailing and get the chance, you can sail over there too.  

The best part is that it's an island that's protected from the busy mainland, offering more of a calm and peaceful environment.  In true English fashion, the Isle of Wight was home to many famous poets and Queen Victoria (who knew?). She built her summer residence and final home there - and we all know I’m a sucker for a good Royals story!

Not only is the Isle of Wight home to the Queen, it's also home to the most
beautiful, fresh and absolutely delicious produce you can find. Many restaurants and pubs offer delicious menus based on locally grown produce.

If you talk to anyone in town and even mention the g-word (garlic), you won’t hear the end of it! Garlic is practically the national treasure of the Isle of Wight. It’s been successfully grown there for many years and is even exported to France – so be sure to send them a 'thank you' postcard next time you go to France and enjoy a croissant with garlic butter…

Greened Up Shakshuka and Tips to Supercharge Your Gut

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, gut health, Heal Your Gut, Nutrient Rich, Organic, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

Are you looking for recipes to supercharge your gut?

Or, are you thinking to yourself: “why on earth do I need to look after this irrelevant part of my body?”

Whether you’re one extreme or the other, help is on the way!

Looking after the gut is your gateway to the health of your overall body. Inside you there are trillions of living microorganisms and the majority of them live very happily in the gut.  It's not just the area where you digest food, it also has important connections to your brain and immune system, as well as influencing the interplay of hormones in your body.  Can you believe that your gut health can even affect the length and quality of your sleep?

When your tum's a little disgruntled and out of whack, it makes your body more susceptible to a multitude of  conditions like irritable bowel syndrome, inflammation, obesity, and anxiety and depression, as well as insulin resistance.

If you’re keen to improve your health and maintain energy levels one way to do it is through nutrition and by eating high-quality, wholesome food, just like this lovely Greened up Shakshuka recipe from my book, Supercharge Your Gut

That sounds great and all, but surely, it’s easier said than done. Who has time to slave over a stove every day?!

That’s where you’re wrong!

Much of your gut health is in your own hands. When looking to supercharge your gut, it’s so ok to be simple with it. By taking one easy step at a time, and not stressing about being perfect, you can be on your way to looking after your body’s most influential part for good. If you want to find out more about just how to supercharge your gut, be sure to check out my latest book or my two-day Supercharge Your Gut Program.

Roasted cauliflower, fennel and ginger soup

Written by Lee on . Posted in Heal Your Gut, Blog, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, Organic, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

It’s officially time of the year for stews, pho, dessert (or maybe that’s just me?), and of course, we can’t forget soups.

If you’re a meal-planner like me, this soup is a kitchen staple; you need to get it into that plan ASAP. It’s my secret new recipe and it may or may not change your life.

That’s right – I said secret. Consider yourself part of the Supercharged Food Secret Soup Community!

Welcome one and all!

I’ve created this roasted cauliflower, fennel and ginger soup to provide a super simple, delicious and healthy soup that's brimming with robust flavours and prebiotic rich vegetables to boost your gut health and immunity this winter.

It’s the perfect soup for when you feel a sniffle coming on or you feel like something a little zestier than your run-of-the-mill vegetable soup. But to be totally honest, you don’t need a special occasion to whip up this magic – it’s the kind of soup you could have every single day. It’s my everyday kind of soup.

Seeing as you’ve now officially joined the Supercharged Food Secret Soup Community, you’re probably wanting to know the "perks of being a cauliflower" oops member. Well, the main administrators for this soup are fennel, ginger and cauliflower. So, I’ll do the introduction – everybody, meet fennel, ginger and cauliflower.

Fennel loves looking after your bones and can even improve your skin health. If you’re feeling a little bit sluggish, it can help aid digestion and improve your mood and that's always a bonus.

Ginger is a bit of a zesty character but not one to be missed in this mighty trio! Single-handedly helping to fight off inflammation, whilst ginger can be very zesty, it'll always be there to pick up the pieces if you’re feeling nauseous or experiencing muscle soreness.

Finally, cauliflower is the head-honcho in this bowl of goodness. Full of vitamins and minerals to improve your overall health and  high in anti-inflammatory properties to keep you fighting winter bugs all pretty much year long, cauliflower is a long standing ingredient in the SCF soup community!

Add these three together and you’ve got quite the combination.

I've included my anti-inflammatory Golden Gut Blend in this recipe because it loves your gut. Containing diatomaceous earth, along with turmeric and other deliciously healing spices, it works to aid digestion and reduce inflammation to keep your insides glowing and happy. No soup is complete without it. Trust me on this one!

So there you have it - a new recipe for your weekly meal plans.  I hope you feel welcomed into our soupercharged community and feel ready to take on simple soup-making, one veggie at a time!


Roasted cauliflower, fennel and ginger soup
 

Ingredients:

  • 1 red onion quartered
  • 4 garlic cloves
  • ½ head large cauliflower (cut into florets)
  • 2 fennel bulbs chopped and cored
  • 500 gms stock of choice
  • 3 tbs hummus (optional, I had this in the fridge)
  •  1 TBS Golden Gut Blend   (or use 1 tsp tumeric and pinch cinnamon and black pepper)
  • 1 tsp sage leaves
  • pinch fennel seeds
  • 2 tbs wheat free tamari
  • 2 tbs lemon
  • 1 knob ginger (peeled) 

Method: 

  • Preheat oven to 200 degrees Celsius 
  • On a baking tray place red onion, garlic cloves, cauliflower and the fennel. 
  • Bake for 30-35 minutes until crispy. 
  • Remove from the oven and place in a blender with remaining ingredients. 
  • Blend until creamy. 
  • Pour into heavy bottomed saucepan and place on stovetop. 
  • Heat through on low to allow flavours to meld. 
  • Season to taste. 
  • Let cool slightly and serve warm. 
  • Decorate with fennel fronds.

Happy cooking,

Lee x 

Mexican Taco Beef Stew with Guacamole

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, Organic, Seasonal, Sugar Free, Summer, Wheat Free, Winter

Vegan and vegetarian friends – this post comes with a warning!

Even if you’re seriously dedicated to your plant-loving life, I suggest you look away. This recipe could convert even the hippiest of vegans. It’s absolutely, positively delicious.

Now that we’ve got that in order, It’s time to talk business. If you’re looking for a seriously good fiesta that won’t make you feel like you’re in need of a siesta, do I have the perfect recipe stewing for you.

I don’t know what it is about Mexican food, but I absolutely adore it. Maybe it’s the fact that they love their chilli's hot or that they share my deep love for avocados. Whatever it is, Mexican food and I go together like avocado and… well… everything.

My Taco Beef Stew with Guacamole from Supercharge your Gut is life-changing. If you’re a fan of Mexican food, like myself, but always feel sluggish after eating it, this stew is for you. You’ve guac to try it!

If you don't believe me, I cooked it this morning on Channel 10's Studio 10 and everybody loved it! Watch how to make it here.

Before you give me strange looks, telling me that Mexican food can’t possibly be good for you, keep reading! Cooking your own home-made Mexican stew is a great way to supercharge your gut as the stewing process enables the cell wall of our foods to be broken down, releasing maximum nutrition in an easy-to-digest  and oh-so-delicious form. 

If you’re ready to fulfil your Mexican dreams, while still feeling like you’re ready to take over the world, just like that dancing lady in the red dress emoji, you’ve got to keep your gut in mind!  

Whilst the exotic flavours of Mexico are delicious, typical Mexican food filled with creams, refined carbohydrates and those chemically-filled packet mixes and sauces (seriously… would you like some meat with that oil?!) which can harm the gut, leaving us tired, lethargic, bloated and running to the bathroom. Instead, this recipe will take you on a journey of authentic Mexican food, loaded with delicious flavours and plenty of vitamins and minerals like vitamin B3, B6 and B12, as well as zinc, selenium and iron. Let’s dive a little deeper in, shall we?

We wouldn’t have a Taco Beef Stew without beef. Beef is an excellent source of muscle-nourishing protein. It’s extremely high in Vitamin B5 which helps produce energy in the body by breaking down the carbohydrates in our body into fuel for us to use, known as glucose. Vitamin B5, part of the energy-providing B-vitamins, also assist our bodies in utilising fat and protein properly. Beef is full of protein which we need to build and maintain lean muscle mass. After all, you can’t hit that Sombrero-shaped piñata without your biceps! Eating an adequate amount of protein can help discourage food cravings too.

Another ingredient which totally supercharges this recipe is garlic. Did you know that garlic was originally thought of as medicinal, not as a food source? While some people absolutely love garlic and put it with everything (hellooooo garlic bread), some people can be a bit hesitant because of the smell. If you’re a hater, be ready to be converted. Garlic is anti-microbial, anti-viral and anti-fungal, helping fight infection and disease. Yay for the garlic fan-club… just no kissing or use parsley for fresh breath!

Another supercharged ingredient in this recipe is coconut oil! Similar to garlic, coconut oil is anti-fungal and anti-microbial, helping boost our immune system and show our guts some much-needed TLC.

No Mexican recipe is complete without guacamole. Seriously, it’s about time we give thanks to the holy avocado. Avocado is surprisingly high in prebiotic-rich fibre, helping move things along in the gut and acting as a natural detoxifier. Avo's are also known to help reduce our likelihood of developing heart disease and obesity!

This recipe is seriously Mexican food: The Supercharged edition! If you’re ready to put a supercharged spin on your next fiesta, you’ve got to try it out for yourself. I love to serve it with zucchini noodles or cauliflower rice to add some bulk without the refined carbohydrates, but you do you!

Live that Mexican fantasy.

Taco Beef Stew with Guacomole

Serves 4

Ingredients:

  • 1 tbs coconut oil
  • 2 red onions
  • 1 red capsicum
  • 4 garlic cloves
  • 2 tsp cumin
  • 1 tsp smoked paprika
  • 1 tsp coriander
  • 1/2 tsp ground chili
  • 700 gms stewing beef (chuck/rump /shin)
  • 1 tbs tomato paste
  • 1 x 400gm tin chopped tomatoes
  • 2 cups beef or chicken stock

    Guacamole
  • 2 avocados ripe
  • 1/2 tsp cumin
  • 1 garlic clove crushed
  • 2 tomatoes diced
  • 1 tbs lime juice

Method:

  • Preheat the oven to 160°C (315°F).
    Melt the coconut oil in a large flameproof casserole dish over medium–high
    heat.
  • Sauté the onion, capsicum and garlic for 3–4 minutes, or until softened. Stir in the spices and beef and cook, stirring, for 5–7 minutes, or until the beef is browned on the outside and thoroughly coated in the spices.
  • Stir in the tomato paste, tomatoes and stock.
  • Put the lid on, transfer to the oven and cook for 1 1/2 hours, or until the beef
    is tender and pulls apart easily with a fork. The time will vary depending on the cut of meat you’re using.
  • To make the guacamole, scoop the flesh from the avocados into a large bowl. Sprinkle with the cumin, add the remaining ingredients and roughly mash together using a fork. Season to taste with sea salt and freshly ground black pepper.
  • Serve the stew topped with the guacamole and your choice of accompaniment.

Chicken and Vegetable Anti-Inflammatory Soup

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, Heal Your Gut, Organic, Seasonal, Sugar Free, Wheat Free, Winter, Yeast Free

After an amazing trip to the UK I've hit the ground running and fallen straight into the arms of my trusted soup pot. Today I'm back into the kitchen and whipping up one of my favourite soups.  There’s something about chicken soup that feels like coming home. Chicken soup has a way of bringing comfort and warmth to even the coolest of autumn nights. I’m convinced that chicken soup has the power to heal anything - from the worst colds and flus to the winter blues and even jet lag. 

Not only is soup extremely nourishing, it's also the perfect way to sneak in a few extra veggies, increase your fibre and water intake! Soups are an extremely popular choice for cooler nights but they’re equally as delicious, and sometimes even better, the next day for lunch. This Chicken and Vegetable Anti-Inflammatory Soup is super satisfying and is extra special because it's home-made. Seriously. There’s nothing better. It can cure anything; it’s your new autumn staple. Please give it a try.

One supercharged feature of this soup, which deserves a lot more credit than I am giving it, is my favourite ingredient garlic. There’s a lot more to garlic than being a great flavour booster and toast companion. Garlic is a strong detoxifier which reduces inflammation and boosts the immune system. The compound within garlic known as Allicin is anti-bacterial and anti-fungal, fighting off infections as the seasons change! It fights off colds, flus and first kisses (you’re welcome, parents)! I love garlic so much. In fact, I’d say it’s an essential ingredient in a Supercharged Kitchen.

Zucchini may be low in calories but it's extremely high in nutrients. This antioxidant-rich veg is rich in Vitamin C, lowering inflammation and oxidative stress. It's also high in the mineral potassium, which improves heart health and may naturally lower blood pressure. I've added it to the soup to up the green quota. 

Chicken soup is truly nourishing for your insides, particularly your digestive system. It's what I like to call Soul Food. Even Oscar likes it! He has impeccable table manners by the way.

Another green veg featured in this supercharged soup is broccoli. Broccoli is high in antioxidants and is actually a natural liver detoxifier! Even if you're not much of a drinker, your liver health can become compromised by the chemicals you ingest and medicines you take. Consuming broccoli is a great way to help your body naturally detoxify and get your liver working at it's prime!  Broccoli is also high in fibre, soothing the gut lining and preventing bacterial overgrowth. 

Another year-long essential that features in this soup is my Golden Gut Blend. It provides a dose of gut-loving golden spice that is rich in minerals, great for anti-bloating and creating an alkaline environment within the body. It’s also high in absorbable iron, boosting energy and brain function, so you can kick those cold weather blues for good! Golden Gut Blend is also a metabolism booster and can soothe the gut after eating too. 

You can make this soup in batches and keep it in the freezer for those nights when you can't think of anything worse than yawning while standing over the stove-top waiting for the water to start bubbling... been there, done that, bought the wooly jumper. This soup will stay good for about three months in the freezer and a week in the fridge. If you’re looking for a meat-free soup, swap out the chicken stock for vegetable stock – it really is that simple. Vegetarians I've got your back!

Supercharge your health tonight with my scrumptious Chicken and Vegetable Anti-inflammatory Soup.

Chicken and Vegetable Anti-Inflammatory Soup

Serves 2-3

Ingredients:

  • 2 tbs olive oil
  • 4 large garlic cloves sliced 
  • 2 large carrots cubed
  • 4 zucchini cubed
  • 1 head broccoli chopped small 
  • 500 mls chicken stock
  • 1 lemon squeezed
  • 3 tbs wheat free tamari
  • 1 TBS golden gut blend 
  • Salt and pepper to taste

Method:

  1. Warm 1 tbs oil in heavy based saucepan on medium heat 
  2. Pan fry garlic slices then remove and set aside
  3. Add 1 tbs oil and all veg and cook on medium until softened and browned 
  4. Add remaining ingredients and bring to the boil stirring then turn down heat to low and simmer for 30 minutes
  5. Remove from heat and let cool slightly so that you can blend all ingredients in a processor or blender
  6. Season to taste

Gut Healing Turmeric Chicken Broth + Supercharge Your Gut Print Book is Here

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Heal Your Gut, Organic, Seasonal, Summer, Wheat Free, Winter, Yeast Free


So, you’ve healed your gut… now what?

It's time to supercharge it!

If you’re looking to further your insight into all things gut health, you’ve come to the right place. Supercharge Your Gut, the follow-up to my best-selling book Heal Your Gut is here, and it’s going to change your life forever. If you're ready for some gut-loving magic, you can pre-order your very own copy right here right now!

The research is in and the facts are undeniable – the connection between the gut and stress is now well established; as is the myriad of ways gut health impacts our overall health and wellbeing. Yet many of us race through life ignoring this incredible ecosystem, until something wakes us up.

Maybe you're reading this because you want to learn more about your gut and the way it influences your health or perhaps you're suffering from an autoimmune condition or digestive disorder, food allergy or intolerance, inflammatory bowel disease or inflammatory bowel syndrome, Coeliac disease, thyroid issue, diabetes, obesity, arthritis or fibromyalgia. Whatever has brought you to this page, you're here for a reason, correct?

Supercharge Your Gut will show you how to transform the way you look, feel and think through better gut health. You'll discover a deeper insight into your body’s most influential part; learn about the effect the gut has on your emotions, immune system, weight, sleep, hormones and even your thyroid levels; and have a better understanding of SIBO, FODMAPs and histamine intolerances.

The moment that you started reading this is the exact moment that your internal healing can begin. I invite you to dive into Supercharge Your Gut with open arms as I gently guide you through a new and improved way of eating that’ll make you feel energised and supported for life. 

Did you know that you have the power to change your gut microbiome and upgrade your health?. Supercharge Your Gut will teach you how to enhance your ability to listen to your body, increase your energy, decrease your brain fog and give you a whole new sense of vitality.

Get ready to sink your teeth into over 100 gut-loving recipes including nourishing breakfasts, gut grazers, belly broths, super bowls, bakes & mashes, soup, crocks, clay pots & casseroles, fermented vegetables and dessert with benefits. Think Turmeric Scrambled Eggs for breakfast, a Warm Green Bowl for lunch, Apple Cider Gummy Bears for afternoon tea, a Virgin Mojito for tea, a Thai Fish Curry for Dinner and Turmeric Fudge for dessert. These nutritious and delicious recipes offer a fresh approach to supercharging your gut in a way that’ll make your inner-ecosystem flourish and heal. 

I've made gut loving easy by providing you with a two-day gut maintenance plan that makes the whole process simple, easy and delicious. Whether you're a full-time student, worker, parent or anything in between - Supercharge Your Gut is the tool-kit you need to glow from your insides and achieve life-long gut health.

How else do we talk about gut health than with a broth recipe? Oh, and turmeric of course... can't forget the turmeric.

Bone broths are amazing for your gut health as they heal and seal the digestive tract.  This mineral-rich Gut Healing Turmeric Chicken Broth is just what the doctor ordered. It's charged with the anti-inflammatory powers of turmeric, fresh ginger and a whole chicken. Yummo.

Gut Healing Turmeric Chicken Broth

Makes 1 litre (35 FL OZ/4 cups)

Ingredients:

  • 1 whole organic chicken
  • 2 chicken feet, for extra gelatine (optional)
  • 2 litres (68 fl oz/8 cups) filtered water
  • 2 tablespoons apple cider vinegar 
  • 2 tablespoons lemon juice
    1 large onion, chopped
    3 celery stalks, chopped 
  • 5 cm (1 inch) knob of fresh ginger, grated
  • 1􏰙/2 teaspoon ground turmeric, or grated fresh turmeric
  • a good pinch of Celtic sea salt
  • 1 bunch of flat-leaf (Italian) parsley, about 100 g (31􏰙2 oz) 
  • 2 garlic cloves, crushed 

Method:

  • Put the chicken in a large stainless-steel stockpot, along with the chicken feet, if using. Pour in the water, vinegar and lemon juice. Add the onion, celery, ginger, turmeric and salt, and season generously with freshly ground black pepper.
  • Bring to the boil over medium heat, skimming off any foam that rises to the top. Reduce the heat to the lowest setting, then cover and simmer for 2 hours.
  • Remove from the heat, remove the chicken from the pot and leave until cool enough to handle. Take the meat off the bones, reserving the bones and setting the meat aside for another use.
  • Return the bones to the pot and simmer over very low heat for 4–6 hours, checking now and then and adding a little more filtered water if needed.
  • Add the parsley and garlic and simmer for another 10 minutes.
  • Remove the bones with a slotted spoon, then strain the broth into airtight containers and refrigerate until the fat congeals on top.
  • The broth will keep in the fridge for 4–5 days, covered with a good layer of its natural fat. (Don’t discard the fat — it’s healthy, tasty and great for cooking with!) Alternatively, you can freeze the broth for up to 3 months.

You can freeze the broths in ice-cube trays, to give convenient little portions to pop into other dishes. 

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.

Two Upcycled Zoodle Soups

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

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

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

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

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

But first, I bring you – Zoodles.

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

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

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

Chicken, Edamame and Zucchini Noodle

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

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

Serves 4

Ingredients:

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

Method:

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

Thai Prawn, Peanut and Zoodle

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

Serves 2

Ingredients:

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

Method:

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

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

Photography (Blue Rust Images). 

Two Fast Fish Recipes Perfect for the Weekend

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Blog Salads, Candida Friendly, Dairy Free, Fast Your Way to Wellness, Fasting, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Summer, Supercharged Food Menu, Wheat Free, Winter, Yeast Free


It’s been a long and laborious day at the office. You’re already peeved because you had to stay overtime to finish up some work. This means you’re coming home late to a messy house, hungry tummies and a glaringly empty fridge, standing there staring back at you.

You’re oh so tempted to dial in a cheap takeaway but your internal dialogue is torn. Then again, you’re way too tired to prepare a gourmet, organic three-course meal for you and the whole family. To even think about what to make feels like way too much hard work! Still you want to enjoy a healthy meal with all the right nutrients, but without a lot of effort required on your part.

Sound familiar?  If this feels like you, I'm giving you a chance to win the internal debate with two deliciously simple fish recipes from my book Fast Your Way to Wellness. I don’t want you to have to do one ounce of thinking, or over preparing for your meal to appear on the table in a flash.

These are a couple of my favourite go-to weekend recipes that have come to my rescue on many occasions during an "I-need-something-tasty-and-fast" crisis.

What I love about these recipes is that they’re super simple, healthy and don’t take more than 25 minutes each. The first one is the ultimate dinner winner!

Sautéed scallops with mushrooms and spinach

If you’re looking for something light for a dinner for two, this is a great recipe that not only tastes delicious, but also can be on the table in ten minutes.  Shellfish such as scallops are a beautiful source of fat-soluble vitamins, especially vitamin D. Always buy shellfish fresh from your local fishmonger and eat as soon as possible.

Serves 2

179 calories per serve (749 kJ)

Ingredients

  • 1 teaspoon extra virgin olive oil
  • 200 g (7 oz/10 small) scallops, rinsed and patted dry
  • Celtic sea salt and freshly ground black pepper, to taste
  • 2 garlic cloves, crushed
  • 140 g (5 oz) mixed mushrooms, whole or sliced
  • 1 teaspoon fresh or dried rosemary
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 200 g (7 oz) baby English spinach leaves
  • Splash of apple cider vinegar
  • Chopped parsley or rosemary sprigs, to serve
  • Lemon wedges, to serve

Method

Heat the oil in a medium frying pan over medium heat.

Season the scallops with salt and pepper, sear in the pan for 1–2 minutes on each side, until golden brown, then remove from the pan and set aside.

Add the garlic, mushrooms, rosemary, thyme and oregano to the pan, then cook, stirring frequently, for 5 minutes.

Add the spinach and apple cider vinegar, then cook for 1–2 minutes, until the spinach just begins to wilt.

Return the scallops to the pan and cook for 1 minute to heat through.

Serve topped with the parsley or rosemary and with lemon wedges on the side.

When you crave a lazy weekend and want to bring the fancy cafe Buddha bowl into the comfort of your own home, here's your go to recipe.  A bowl overflowing with protein-rich, and low cost lentils, chlorophyll-filled greens and deliciously smoked salmon brimming with omega-3s will provide a lunch of stately standards.  Whilst the lentils are cooking you can take off your shoes and put your feet up on the couch, then all you need to do is serve it up and add your other elements.

For those of you who find lentils hard to digest and you want to gain maximum nutritional value and make them more digestible, you can sprout them by placing them in a fine-mesh sieve or a sprouting jar and rinsing a few times a day for 2 days before you cook them. The lentils will grow little tails! Now there's a great weekend project.

Smoked salmon living lentil bowl

Serves 2

181 calories per serve (758 kJ)

Ingredients

  • 1 teaspoon extra virgin olive oil
  • 1 small brown onion, chopped
  • 1 garlic clove, finely chopped
  • 1 teaspoon grated ginger
  • 50 g (13/4 oz) brown lentils, rinsed
  • 375 ml (13 fl oz/11/2 cups) chicken stock or filtered water
  • 1 tablespoon ground cumin
  • 1 handful coriander (cilantro), chopped
  • 2 tablespoons capers, rinsed
  • 100 g (31/2 oz) baby English spinach leaves
  • 100 g (31/2 oz) smoked salmon
  • 35 g (11/4 oz/1/2 cup) snow pea (mangetout) sprouts
  • freshly ground black pepper, to taste (optional)
  • Squeeze of lemon juice

Method

Heat the oil in a medium saucepan over medium heat.

Add the onion, garlic and ginger, then cook for 3–4 minutes, until softened.

Add the lentils, stock or water and cumin.

Bring to the boil, then reduce the heat to low and simmer for 20–25 minutes, until the lentils are tender and the liquid has been absorbed.

Stir through the coriander and capers.

Arrange all the ingredients in serving bowls, then season with a grind of pepper (if using) and finish with a squeeze of lemon juice.

Enjoy your weekend 

Lee xo

 

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