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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

 

Oven Baked Veg and Garlic Soup with Toasted Seeds

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Flavour of the month, Gluten Free, gut healing, gut health, Heal Your Gut, Nutrient Rich, Organic, Seasonal, Soups & Salads, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

I'm going back to the future.

I love blogging and sharing my food adventures with you.

And you sharing right back.

It's what Supercharged Food is all about and why I started blogging in the first place.

So, I’ve decided I’m going back to basics.

You know, when the blogger make a recipe at home in their kitchen, away from the hullabaloo that is life?

Forget FaceTime! Let's get back to face to face time.

Say hello to good old-fashioned, simple Supercharged food blogs.

Here’s the first…

Curate your date night with my Oven Baked Veg and Garlic Soup with Toasted Seeds.

Whether you’re facing first-date butterflies and you want to seriously impress your first date or, you want to make your long-time partner feel a little more special, this SOUPercharged recipe is sure to do the trick. 

Get changed out of your tracksuit pants and throw on your fanciest get-up because date night at home need not be casual!

You don’t need a specific day to show someone you love them. Sometimes love can come through in the simplest of gestures - like making a warming pot of soup with some candles and soft tunes to gently sway to on the couch. 

This baked veg soup is husband-approved and absolutely fool-proof. You can even throw it together while you're getting home from a long day. It's sure to warm you both up from the inside out. 

So, what makes this soup so soupercharged? The cruciferous vegetable, cauliflower, can help fight inflammation because it's rich in antioxidants and anti-inflammatories. Whilst garlic can help lower cholesterol and combat heart disease!  Who knew healthy eating could be so sexy?

Don't forget the seedy topping! Seeds are rich in  zinc - a crucial but often forgotten mineral that helps with growth, immunity and can even improve our skin.

And of course, the best part of having a date night at home is what happens after dinner...... 😉

Get your head out of the gutter - I'm a food blogger after all! 

I'm talking about DESSERT. 

Be sure to try out my love heart chocolates. These indulgent delights, with their special smooth and velvety texture and chocolaty buttery taste, are melt-in-your mouth good.  

You'll wonder why you ever made reservations in the first place...

Oven Baked Veg and Garlic Soup with Toasted Seeds

Serves 2-3

Ingredients:

  • 1/2 cauliflower cut into florets
  • 2 zucchinis chopped into cubes
  • 1 carrot chopped into cubes
  • 1/2 bulb garlic unpeeled (about 6 cloves)
  • 2 tbs olive oil
  • 1 tsp cumin
  • 1 tsp coriander
  • Pinch chili flakes
  • 1 knob butter or 1 tbs olive oil
  • 500gms veg or beef stock
  • 2 tbs tomato paste
  • 2 tbs lemon juice
  • 2 tbs wheat free tamari
  • 1 tsp ginger grated

Top with:

  • 1/4 cup toasted seeds
  • Fresh coriander

Method:

Heat oven to 240 degrees Celsius

Place veg and garlic on a baking tray and splosh with olive oil then add spices and stir to coat

Bake for 25 to 30 mins

Once ready heat butter/oil in heavy based saucepan

Squeeze garlic into pan and break up with a wooden spoon

Place veg into pan and stir

Add stock and remaining ingredients and stir then bring to the boil and reduce heat place on lid and simmer for 10 mins

Ladle into bowls and top with toasted seeds and fresh coriander

Supercharged Dahl (It’s Totally Dahl-icious!)

Written by Lee on . Posted in anti-inflammatory, Autumn, Ayurveda, Blog, Blog Dinner, Blog Lunch, Dairy Free, Eat Right for Your Shape, Flavour of the month, Gluten Free, gut healing, gut health, Nutrient Rich, Organic, Seasonal, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

I think we all know those people who love and embrace everything about India, the sights, the culture, the colours and especially the FOOD!

Some of them take trips every year, stay at a minimalist yoga retreat and come back totally ‘spiritual’, #cultured and a changed person. 

If you're one of those people or anything like me, half Indian and half English and living between two cultures, or if you're just looking for a gentle reminder to get your 'Eat Pray Love' on, then you’ve come to the right place! 

If an Ashram sounds a little too hard-core right now, I’ve got the perfect dish that’ll make you feel as if you’re ‘connecting to your core’ and being healed internally by the local medicine man.

Transform your kitchen into an Indian land of spices with all of the aromatic colours and flavours of this beautiful country. I’m helping you put the authentic back into Indian food with a DAHLiciously easy dinner that is equally warm, comforting, wholesome and supercharged!.

Indian food has a way of catering to everyone’s food preferences – whether you’re gluten-free, vegan, sugar-free or anything else-free, this dahl can be catered to suit your needs. It’s Indian cooking made easy and people-friendly.

So, what is Dahl (or daal or dal)? It’s an Indian dish of curried, spiced lentils. It’s one of my favourite meals to make when I’m in a CURRY because it’s quick and simple. I’ve included anti-inflammatory turmeric, high-fibre lentils, antioxidant-rich garlic, nausea-relieving ginger and digestive-improving cumin to make this dahl rich in nutrients and perfectly grounding. This superb combination is warming and immune-boosting to help fight off colds all year long.

Growing up with my Indian background, lentil dahl has always made me feel at home.  If you want to know more about my ever-evolving love of India and Ayurveda, you can read about my Indian adventures or check out my Ayurvedic-inspired book, Eat Right for Your Shape

Let’s talk about the star of this Bollywood show - Lentils!

Lentils aren't just a good option for plant-based enthusiasts. These legumes punch way above their weight when it comes to protein, iron and nutrients.

Lentils are a low-calorie, nutrient-packed legume with a nutty and earthy flavour. They contain a great source of prebiotics which means they benefit our existing gut bacteria and feed our communities of healthy flora to keep  everything running smoothly :oops:.  Lentils also contain dietary fibre, protein, iron, B1, zinc, potassium and more!

Because they're high in insoluble fibre, they can help prevent constipation and even relieve irritable bowel syndrome.  They're a plant-based source of both protein and iron that can help lower cholesterol, stabilise blood sugar and look after heart health. These little legumes can also help with weight loss because they’re high in nutrients like fibre, protein, minerals and vitamins and low in calories which means they keep us full and satisfied - Bonus!

Just remember, lentils aren't everyone's best friend. They can increase flatulence so if you're trying them out for the first time, I suggest eating them with close friends or family or soaking them beforehand. 

Supercharged Dhal

Just like fine wine and cheese, there’s something about dahl that only gets better with age. This dahl makes for the perfect lunch the next day. That's, if you haven’t finished it before then!

Ingredients:

  • 2 cups red lentils rinsed
  • 4 cups vegetable stock or water
  • 2 tsps turmeric
  • 2 knobs unsalted butter
  • 2 tsps cumin seeds
  • 3 cardamom pods lightly crushed
  • 4 cloves
  • 4 cloves garlic, finely sliced
  • 1 small onion, finely chopped
  • 1 fresh green chilli deseeded and finely sliced
  • 1 inch piece ginger grated
  • 1 1/2 cup chopped tomatoes
  • 1 inch cinnamon stick or 1/2 tsp cinnamon
  • 1 tsp coriander
  • pinch sea salt

Method: 

Place the lentils in a pan add stock or water to cover and bring to the boil (skimming off any scum that rises to the top).  Once boiled turn heat down to a gentle simmer and add turmeric and 1 knob butter. Cover with a lid, and let simmer (about 15 mins) stirring occasionally and adding more liquid if required.

In a small frying pan, over a medium heat place a small amount of butter and add cumin seeds, cardamom pods, cloves and fry for about a minute until fragrant (the seeds may pop).

Remove the tempered spices from the pan and set aside in a small bowl.

Melt remaining butter in the same frying pan over a medium heat and fry garlic, onion, chillies, grated ginger and tomatoes, add the cinnamon, coriander and tempered spices and cook until onion is translucent.

Remove from the heat and set aside until lentils are cooked through, then stir through spice mix.

Season to taste, ladle into bowls and serve with fresh coriander.

Slow cooking is the key to a healthy winter + Rosemary and Thyme Chicken Stew Recipe

Written by Lee on . Posted in Autumn, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Fast Your Way to Wellness, Fasting, Gluten Free, Heal Your Gut, Heal Your Gut Powder, Organic, Seasonal, Sugar Free, Wheat Free, Winter, Yeast Free

It's time fire-up those kettles into full gear, keep the soup spoon handy and pull the fluffiest blanket out from the back of the cupboard – winter is here!

Winter is a time of hibernation, where we crave comfort foods and warming drinks. But we're usually so busy keeping warm, we tend to spend more time eating, less time cooking and even less time working out - which inevitably adds to that extra winter pudge! (Hello... Love Your Gut powder!)

But it's important to keep in mind that winter is also one of the best times of year to stock up on those essential nutrients and eat healthy.

My winter menu generally rotates between comforting soups, spicy stews, crispy stir fries, perfect porridges and spiced teas - all of which can be packed full of nutritional whole foods. Curries and stews are perfect for packing in your veggies and protein, but the misconception is that these delicious wintery meals take a lot of time to cook.

Enter your new best friend: the slow cooker!

Basically, a slow cooker does all the hard work for you, and they're easy to clean - which I know will have most home cooks cheering! If you're time-poor in the evenings, find some slow-cooker recipes - lamb shanks, curries and stews are perfect - throw the ingredients into the cooker, and it'll be ready for you at dinner time. 

Immune boosting herbs and remedies for winter

Written by Lee on . Posted in Blog, Winter

Herbs are a healing gift from Mother Nature herself, beautifully wrapped and sealed with a kiss of enduring health. Often herbs can be easily lost in the background or worse still, left to go soggy in the bottom of the crisper drawer. And then it’s hello crisper bin juice ewk!

With a bit of familiarity, you can tap into the natural goodness of herbs and incorporate them easily into many of your Supercharged meals.

Today I’d love to encourage you to put down your synthetic packets of multivitamins and supplements and forage into the world of immune-boosting herbs and foods that will supercharge your immunity.

At times when your immune system is being bombarded by foreign invaders, it might need a little kick-start to conquer compounds such as infections, inflammation, bad bacteria and toxic microbes.

Once a foreign body enters your blood stream your cells can start to ring alarm bells which are heard loud and clear by the lymphatic system, a vital system which runs across our entire body and consists of tonsils, thymus gland, spleen, lymph nodes, bone marrow and lymphatic vessels.

The alarm bells can signal more and more cells from around our body to produce antibodies and transport them towards unwanted guests.

Be your own health ‘influenzer’ this winter + My bestest ever vegetable broth recipe

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Snacks, Dairy Free, Vegetarian, Wheat Free, Winter


Is it just me or does it feel like we’re never truly prepared for winter? It’s like winter arrives and we’re always so shocked that our sun-loving country has turned wintery and cold. June has barely begun but winter has well and truly arrived in Australia and it’s safe to say it's fffreeezzzing.

Apart from the nippy weather, many of us start to notice change is in the air when the local chemist has started advertising flu vaccines to prevent seasonal influenza and more throats become scratchy and noses sniffly on our morning commute.

To stay on top of things this winter and become your own health ‘influenzer’, why not look towards supercharged foods to bulletproof your immune system? Rather than relying upon regular cold and flu medication, which can weaken your immune system’s ability to respond naturally to illness, try leaning towards natural ways to boost immunity and fight of colds and flu.  

One of the first places to look when building immunity is your gut, where 70-80% of your immune tissue resides.  Because your gut is often the first entry point for pathogens, you’ll want to ensure that you have enough friendly gut flora (the good bugs that are allies for immune cells) to prevent pathogens and infections from being absorbed through the gut lining.

As well as a healthy balance of microflora, you’ll want the gut lining to be robust to assist in nutrient absorption.  The best way to ensure good gut health is to eat a diverse diet, filled with anti-inflammatory, fibre-rich, prebiotic and probiotic rich foods. Plus my Love Your Gut powder.

This month I'd love to share some of my favourite foods that are wonderful for supercharging your winter immunity. The grocery items I’ve used are available at Sprout Market.  You can find out more about Sprout Market here

Turmeric

One of my must have natural medicine-chest items for winter immunity is turmeric.  Whenever I use turmeric, I like to think of it as nature’s golden fairy dust. It has recently gained popularity and rightly so!

Turmeric’s dazzling golden colour is derived from curcumin, a natural antioxidant that helps fight off and repair damaged cells. Turmeric is also a powerful secret weapon when it comes to good health. I love using turmeric because it’s so versatile. You can enjoy this supercharged spice in anything from drinks, bakes, smoothies, curries, stir-fries to main meals.

Turmeric not only holds an abundance of antioxidants; it also has anti-inflammatory properties. An easy way to incorporate some turmeric this winter is to add it into hot drinks. If you haven’t tried it yet, you must get into my Anti-inflammatory Toddy Drink, a wonderful warmer for boosting your immune system and best of all, it tastes super delicious! If you’re willing to give up your morning coffee, this golden goddess is a serious pick-me-up. If you’re pinched for time in the mornings, Sprout has a coconut latte version here or try my delicious and versatile Golden Gut Blend.

And you can pick up the individual ingredients for the recipe too;

During winter, the days are shorter and the nights are longer (cue guitar solo here). Cold and early nights mean we can often become more susceptible to caving into unhealthy food cravings. A fast food diet comprised of takeaway food can lead to poor digestion. This means that when food is broken down by enzymes within your stomach and pancreas, some food molecules can still remain in your small intestine.

The small intestine is the place where nutrient absorption occurs. These molecules are then able to pass through the gut wall into the bloodstream, which can result in bloating, irritation, inflammation, fatigue, aches and most importantly, low immunity to colds and flu. A good way to help maintain the integrity of the gut is to eat an easily digestible diet with non-aggravating foods that don’t damage the lining of the gut.

Gelatin is one of my winter immunity boosting ingredients and an excellent source of special proteins, which help to seal the gut wall and greatly improve the integrity of the gut lining by restoring the mucosal layer. One of gelatin’s gut healing attributes is to absorb water and retain fluid in the digestive tract, which is required to promote transportation of waste and healthy bowel movements. When you optimize your gut health, this can also help with nutrient absorption.

A simple gut healing dessert to fill up on is my Almond Milk Jelly Cup. Generic vanilla custard can have your tummy doing backflips and somersaults, because of the refined sugar and cream, so in my recipe I use powdered stevia.

Hearty Broths

Some main meals to grab hold of to boost immunity and fight off colds and flu this winter are garlic filled tummy warming broths, soups and casseroles.  These tasty recipes have become a staple in many households (mine included!) because of their numerous health boosting qualities.

At the heart of a tasty casserole is a homemade broth or stock.  Want my supercharged tip? Make lots of broth and keep leftovers in the freezer, it can supercharge any dish for that restaurant quality finish. 

Beyond adding delicious flavour and being used as the base of sauces, stocks, soups and stews, broths also act as a supercharged “tonic” and are wonderful for adding a dose of healing nutrientsperfect for empowering your health.  You’ll love my Bestest ever roasted vegetable stock recipe please try it and let me know what you think! You enjo have it as a warming drink too.

Apple Cider Vinegar is a worthwhile component to any broth recipe, known for its ability to nurture the sick and nourish the body. Fats in meat-based broths pair well with vinegar since it helps to draw out all those valuable minerals in the bones into the broth. Raw apple cider vinegar is a good choice since it’s unfiltered and unpasteurized. 

If you’re pressed for time, you can buy your own ready-made stock. Just be sure to check the ingredients list to make sure there are no hidden nasties! I’ve tried these stock mixes myself and love that they're made the traditional way, plus they’re delicious and nourishing all at once.

Pantry items to stock up on are;

Coconut is an ideal ingredient to boost the health of your digestive system. Coconut oil has wide-spreading medicinal quantities to improve immunity and it’s anti-fungal, anti-viral, anti-microbial and has anti-bacterial properties.

The transition to winter has resulted in many simple raw meals being replaced with warmer, flavorsome comfort foods. Soups can be supercharged with a range of nutritious ingredients that’ll ensure your immune system is powered up whilst you remain cozy indoors, snuggled up on the couch.

If you haven’t had a chance to try my pumpkin and coconut soup, you should! It uses coconut oil as base along with garlic and onions, both well known for their immune boosting properties, next just add some pumpkin and coconut milk, ginger, stock and nutmeg; it’ as easy as pumpkin pie!

I’m using onion in the recipe as it contains significant amounts of quercetin – responsible for the protection and healing of damaged cells, as well as garlic which acts as a natural antibiotic.  Ginger is a great immunity-boosting tool, to help to reduce fevers, soothe sore throats, and encourage coughing to loosen mucus from the chest. The chemicals, shagaols and gingerols responsible for that ginger kick when you eat it, are what help to stimulate blood circulation and open up sinuses allowing you to breathe more clearly.

Soup ingredients to add to your trolley are;

Kombucha

Fermented foods like kombucha are another beneficial way to increase your good gut bugs when your gut is healed, primed and ready. Not only is kombucha a delicious way to introduce some cultured foods into your diet, it also easily replaces any soft drinks. 

Try my Homemade kombucha recipe.  Or if you’re worried that the fermenting process is too much like a complex lab operation rather than a kitchen recipe (it’s really easy once you get into the flow of it!) and you simply don’t have the time, kombucha is offered in plenty of flavors and readily available in stores. My personal favourite is Remedy’s Ginger and Lemon.

I’d love you to try these supercharged ingredients for boosting immunity and let me know what you make with them!

Lee xo

Gutmeal (Oatmeal with a gut-healing twist)

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Dairy Free, Gluten Free, gut healing, Heal Your Gut Powder, Heal Your Gut Powder, Nutrient Rich, Organic, Spring, Sugar Free, Wheat Free, Winter, Yeast Free

There’s something that’s just so nourishing about starting the day with a big bowl of oatmeal. A spoon of porridge on a colder morning is like a warm hug for your insides!  

Oats are amazing for lowering our overall cholesterol levels, especially the ‘bad’ cholesterol known as LDL (low-density lipoprotein). High levels of LDL raise your risk of developing blood clots which can lead to heart diseases. While not all cholesterol is bad, LDL is one we need to look out for. 

They're packed full of soluble fibre, which reduces the absorption of LDL cholesterol in the blood. This means every morning you start your day off with a bowl of porridge, you’re fighting heart and cardiovascular disease!

Oats are one of the yummiest gut-healthy foods out there.  Not only are they delicious, they boost some beneficial bacteria in the gastrointestinal tract which can provide serious relief in cases of irritable bowel disease, irritable bowel syndrome and constipation.

No bowl of oats is finished without beautiful berries. Berries have proven to help your brain think better and additionally, the antioxidant-rich fruits are great for maintaining control over our muscles – which is so important when it comes to ageing. If you want to get amongst the berry madness, why not try my Supercharged Summer Popsicles or Strawberry Teacakes?

I've combined the magical powers of oats with my Love Your Gut Powder for some extra gut-boosting love. This gutmeal is such an easy way to squeeze in some gut-healing benefits first thing in the morning. My LYG powder is remarkable for detoxification, aiding nutrient absorption and improving hair, skin and nails health. You can read more about the amazing benefits of LYG powder and purchase it here!

Now that’s a winning breakfast!

Gutmeal (Oatmeal with a Gut-Healing Twist)

Ingredients: 

Method:

  1. Cook oats in water
  2. Add sea salt and cinnamon
  3. When cooked, stir in the LYG powder
  4. Add milk and remove any lumps by stirring through
  5. Top with berries and torn mint

Enjoy this tasty breakfast recipe to fill the belly and nourish the mind.

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