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Golden Gut Oatmeal Cookies

Written by Lee on . Posted in Blog, Blog Snacks, Dessert, Gluten Free, Golden Gut Blend, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, Seasonal, Snacks, Sugar Free, supercharged food, Vegetarian, Wheat Free, Yeast Free

I don't know about you, but sometimes, when I go to do my weekly grocery shop I'm in such a rush that I'm running around and miss a few vital foods on my list. 

What can I say? I'm only human.

So, I often have to make my embarrassing way back to the shops and, I must admit, get a little distracted and often deviate from my list. Who can walk past brightly-coloured raspberries and not buy them?

I often think to myself, hmmm, did I buy enough zucchini for the week? Are there any avocados left? Do we have enough bananas?

The answer is no. Always no. 

In my house, you can never have enough bananas. I always think we need more. So obviously, I listen to my gut, and buy a few more bananas. 

And that is the story behind why I always end up with one too many bananas.

But anyway, back to food blogging... 

When these potassium-rich fruits start to go a bit brown, don't panic! You can always freeze bananas for a smoothie bowl, or my famous mint choc chip smoothie

This time, instead of just freezing my bananas, I experimented with something a little different.

I've used a few extras to create something I’ve been craving of late:

Golden Gut Oatmeal Cookies.

You know when you're drinking a cup of tea (or chai in my case) in the afternoon and you longingly wish for the perfect, crunchy, yet chewy cookie to dunk in your cup? These are the cookies. They're full of the wonderful spices cinnamon, ginger and of course, turmeric (if you can’t tell… it’s my favourite) because of their anti-inflammatory properties and delicious tastes. 

To make adding ALL of these spices, plus my Love Your Gut powder, to recipes, as easy as possible for you and, to add a little bit of bang for your buck, I've created a beautiful product that I'm so excited to share with you. I just knew these cookies would be the perfect way to do it! Because I mean... cookies... hello?. 

I’m using my brand new, golden gut blend to make these cookies as simple to throw together and as good for you as possible! Golden gut is a raw whole food powder that’s gluten-free, dairy-free, sugar-free, low in fat, paleo and vegan. It contains organic food-grade diatomaceous earth naturally de-bittered organic turmeric, certified organic ginger, certified organic cinnamon and certified organic black pepper! It can help improve nutrient absorption, digestion and regulation PLUS it’s full of anti-inflammatory and anti-bacterial properties because of my favourite golden spice. It’s basically magical fairy dust, you can read more about it's magical powers and ambidextrous nature in the kitchen here

These cookies also contain gluten-free rolled oats which help lower your cholesterol levels, keep your bowels regular and your blood sugar levels low. Instead of regular white flour, we're using almond meal. Almond meal acts as a great alternative to normal flour because it’s gluten-free, low in carbohydrates, high in fibre, rich in good fats and adds a hefty source of plant-based protein.

Lo and behold, I’ve combined my love of sweet foods with my adoration of spice with these golden gut oatmeal cookies.

These cookies are high in fibre, healthy fats, protein and anti-inflammatory properties.  Looks like I'm going to have to keep buying one too many bananas more often... 

Golden Gut Oatmeal Cookies

Makes 12 

Ingredients:

Method:

  • Preheat oven to 190 degrees Celsius
  • Place baking paper on baking tray 
  • Place oats, almond meal, golden gut blend, and sea salt in a bowl and mix
  • In a separate bowl add egg, banana, honey, butter and vanilla and stir
  • Add wet ingredients to dry and mix with a wooden spoon adding more almond meal if mixture is a little wet.
  • Scoop handfuls of dough together and roll into balls
  • Place them onto baking sheet then press down with a hand or spatula to make a biscuit shape about 5 cms thick 
  • Bake in the oven for 15 to 20 mins until golden (longer if you are making bigger cookies).
  • Once ready place on a wire rack to cool.

Give them a try and let me know what you think in the comments section below.

Teacup Watermelon Salad 🍉

Written by Lee on . Posted in Ayurveda, Blog, Blog Breakfast, Blog Salads, Blog Snacks, Eat Right for Your Shape, Fast Your Way to Wellness, Fasting, gut healing, gut health, intermittent fasting, Organic, Salads, Seasonal, Snacks, Spring, Summer, Vegetarian, Wheat Free, Yeast Free

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

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

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

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

Banana and Quinoa Cookies

Written by Lee on . Posted in Blog, Blog Snacks, Dairy Free, Dessert, Gluten Free, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, Snacks, Vegetarian, Wheat Free

banana cookies 3

Fellow Cookie Monsters - This one's for you!

Do you ever remember as a child coming home after school to the smell of freshly baked cookies wafting through the house? That feeling when you're floating on clouds and happy at the thought of eating cookies? A feeling that lasted the whole afternoon. Or perhaps it's the childhood memory of a burnt finger with the excitement of releasing your inner-cookie monster and gobbling down a few delicious bites? Or fighting with a sibling over who was going to get the last one?

I'm sure you'll all agree that here's nothing quite as wistfully wonderful and terrifically tasty as cookies that have just been airlifted out of the oven. 

That's why I wanted to create a new kind of cookie- a healthier version 2017 style! Not only are they the perfect cookie to have with your afternoon tea, they’re a great balance of equally chewy yet crunchy; a combination any cookie connoisseur will understand.  These will leave everyone in the household smiling because of that delightfully homey and oh so nostalgic: we-just-baked-delicious-cookies smell. If that doesn't make for a nostalgically good cookie, I don't know what will! 

Different from your regular sugar-laden, gluten-filled, artificially coloured cookies, mine are all the frees and tummy friendly. The main two ingredients are banana and quinoa and they make for a tasty, yet unlikely duo.

I have combined the magical power of protein-packed quinoa with comforting coconut flour to make these cookies gluten-free and because I'm all about gut health, I've added a sprinkle of my magical Love Your Gut Powder! Just a little bit of LYG powder can really go a long way. Sneaking it into treats, like these cookies, is a great way to give your gut a nice boost without ever having to think about it! I’ve done the all the hard work for you, I'm nice like that 😉

Bonkers Banana-cado Bread

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

banana-avo-bread

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

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

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

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

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

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

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

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

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

Lemon and Blueberry Ice Cream

Written by Lee on . Posted in Autumn, Blog, Blog Lunch, Blog Snacks, Breakfast, Dairy Free, Dessert, Desserts, Desserts, Gluten Free, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, micro flora, microbiome, Nutrient Rich, Recipe Book, Seasonal, Snacks, Spring, Sugar Free, Summer, supercharged food, Supercharged Food Menu, Vegetarian, Videos, Wheat Free, Yeast Free

lemon-and-blueberry-icecream

The world is a sweeter place with ice cream in it. I must admit I find it very hard to say no to a bowl of that kind of deliciousness when I’m offered it, but a little scratch beneath the surface of what we currently accept as ice cream has turned the traditional version of this gorgeous treat into a colossal turn-off.

Ice cream originated back as far as the second century B.C, with speculation that Alexander the Great enjoyed snow and ice flavoured with honey and nectar. The bible speaks of King Solomon being a fan of iced drinks during harvesting. During the Roman Empire, Nero Claudius Caesar (A.D. 54-86) would send runners into the mountains to collect snow, which he would enjoy flavoured with fruits.

Historians estimate that the recipe evolved into the ice cream we understand today sometime in the 16th century. The Brits and the Italians seem to have discovered ice cream at around the same time. "Cream Ice," as it was called, would appear regularly at the table of Charles I during the 17th century, but it wasn't until 1660 that ice cream was made available to the general public, when the Sicilian Procopio introduced a recipe blending milk, cream, butter and eggs at Café Procope, the first café in Paris.

Until 1800, ice cream was a rare and exotic dessert only accessed by the elite classes. Around 1800, insulated ice houses were invented and the ice cream industry emerged in America where it was enjoyed by the masses and increased because of technological innovations, including steam power, mechanical refrigeration, the homogenizer, electric power and motors, packing machines, and new freezing processes and equipment.

After WW2, ice cream became a national symbol for the Americans, and the end to the war was celebrated with ice creams all around. As food technology increased and the supermarket emerged, more pre-packaged ice cream was sold through supermarkets after the 1970’s, and traditional ice cream parlours started to disappear.

These days, rather than the traditional use of cream, whole milk, sugar and egg yolks; ice cream has an ingredients list from another planet. Last time I checked in supermarket freezer section, here are some of the additives I discovered:

A popular vanilla ice cream ingredients label:

Reconstituted Low Fat Milk (56%), Glucose Syrup (Wheat), Sugar, Water, Milk Solids, Cream, Maltodextrin, Vegetable Origin Emulsifiers [477, 471 (Soy)], Vegetable Gum (412), Flavours, Colour (160b).

And a “raspberry” flavoured ice cream creation contained:

Reconstituted Low Fat Milk (53%), Glucose Syrup (Wheat), Water, Sugar, Milk Solids, Cream, Maltodextrin, Raspberry Juice (0.8%), Vegetable Origin Emulsifiers [477, 471 (Soy)], Vegetable Gums (412, 415, 440), Food Acids (330, 334, 331, 327, 260), Flavours, Colours (163, 120, 160b).

Is it just me or is there something seriously wrong with this picture? What have we done to this beloved sweet treat? With fandangle marketing suggesting green fields with cows, and “traditional” “pure” farm motifs, a quick look at an ingredients list on the current top selling supermarket ice creams show that they’re nothing more than a mix of trimmed, skimmed and adulterated ingredients and numbers formed in a chemical laboratory, not a kitchen!

With many people in the modern age struggling with wheat and even dairy intolerances, I’ve made it a bit of a mission to formulate a super speedy but delicious ice cream substitute that’s made from wholesome ingredients, and this is the next best thing to real ice cream prepared the traditional way with cream and full cream milk.

This is a family friendly ice cream recipe that all ages will adore, and is full of antioxidant rich blueberries, gut flora loving coconut milk and delectable creamy avocado which is high in lovely monounsaturated fats that will make your hair shine and your skin glow. It’s also free from sugar, making it a completely guilt free treat at the end of the night that won’t have any negative effects on your blood sugars, or cause any digestive troubles. You’ll just love its creamy sweetness, and trips to the supermarket for a quick sweet-tooth fix will be a thing of the past with this baby up your sleeve!

Here's a little video about how to make it and the recipe is below.

                             

Recipe

Ingredients

  • 1 TBS Love Your Gut Powder (optional)
  • 155 g (51/2 oz/1 cup) frozen blueberries

  • 60 ml (2 fl oz/ 1/4 cup) coconut milk
  • 1/2 teaspoon alcohol-free vanilla extract

  • juice of 1/2 lemon
  • 
1/2 medium avocado, pitted and peeled

Method

Purée all the ingredients in a blender until smooth and creamy. Serve immediately. 

Enjoy! 

Foods That Boost Happiness :)

Written by Lee on . Posted in All, Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Breakfast, Candida Friendly, Dairy Free, Dessert, Desserts, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Salads, Seasonal, Snacks, Soup, Spring, Sugar Free, Summer, Vegetables, Vegetarian, Wheat Free, Winter, Yeast Free

StirFryBEef

Want to improve your mood?  Did you know that food may be a significant piece of the puzzle?  

The science behind food's effect on mood comes down to chemical and physiological changes in our brain structure which can lead to altered behaviour. Today I'm sharing my favourite mood foods that have been proven to alter your metabolism and brain chemistry, ultimately affecting your energy level and mood.

There is so much hope for your mood in food! The science is showing that you can literally eat your way to happiness, so here are some of my top picks for foods that can boost your emotional health...

Fish oils

sardines avo

A 2012 study reveals that fish oil increases transmission of serotonin in the brain which controls emotion. Because of their ability to increase serotonin levels, fish oils are a lovely mood food to include in your diet. Sardines are my all time favourite source of omega-3 fatty acids and are an affordable and potent source of mood boosting fish oils. Try them in my smashed sardines with avocado on quinoa and flaxseed loaf for your next breakky option.

Brazil nuts

bliss balls

Did you know that brazil nuts are the richest source of the mineral selenium, which helps combat depression? Studies have shown that a small handful of brazil nuts everyday can help improve your emotional health. I like to enjoy them as an on-the-go snack, or chopped and sprinkled over yogurt with grated dark chocolate. Enjoy a hit of happiness by throwing some extra brazil nuts in these delightful Coconut and almond bliss balls.

Broccoli

Broccoli-Soup

Broccoli is a staple veg in my diet. It’s rich in B vitamin folate, which is essential for a healthy mood. Low intakes of the B vitamin folate has been linked to depression, and the great news is that Vitamin B also promotes healthy hair and skin, which boosts your self confidence as your complexion glows. I like to steam broccoli and enjoy with white fish, or in a risotto. I also adore cramming in this mood boosting green in my earthy Broccoli soup.

Ginger

StirFryBEef

Ginger is a gorgeous warming root that has been shown to increase neurotransmitters in the brain. Neurotransmitters are chemicals used by brain cells to communicate with each other. They control your ability to focus, concentrate, remember, and regulate mood, cravings, addictions and sleep.

Ginger increases levels of these important brain chemicals, including dopamine, which is considered the “motivation molecule” that helps you get focused and be productive. It’s also in charge of your pleasure-reward system. Fresh ginger root (especially when sliced into a mug with hot water) also assists in stabilising anxiety and panic. One of my favourite ways to enjoy ginger is in my Stir fried ginger beef; a super speedy and delicious dinner mid week.

Blueberries

Kakadu plum and blueberry icecream

Blueberries can help prevent the release of cortisol, a hormone produced by the adrenal gland during stressful situations, that travels to the hippocampus (a major portion of your brain) and provides emotional responses. Berries can help control and counter the effects of this hormone’s impact on your mood.

Berries are loaded with anthocyanidins, known to boost brain function and antioxidants, which promote brain and nervous system health. Berries are also low in sugar and calories, so pile them on! Enjoy a boost of blueberries in this super antioxidant filled Blueberry and Kakadu plum ice cream which will impress your guests with its unique blend of superfood flavours.

Here's to eating your way to a happy mood!

Green Bean Subji

Written by Lee on . Posted in anti-inflammatory, Ayurveda, Blog, Blog Dinner, Blog Lunch, Blog Salads, Candida Friendly, Dairy Free, Dinner, Eat Right for Your Shape, Gluten Free, Nutrient Rich, Organic, Salads, Snacks, Spring, Sugar Free, Summer, supercharged food, Supercharged Food Menu, Vegetables, Vegetarian, Wheat Free, Winter

green bean subji

Whoever said that veggies are boring and time consuming deserves a rap across the pork knuckles!

I’m in total awe of the power of veg and constantly surprised by the depths to which I can go in exploring different ways to express the beauty of these gorgeous ground dwellers.

In India, and particularly the Ayurvedic realm; veggies are prized and highly emphasised, not to mention a handy frugal option with high levels of nourishment.

Today I'm sharing a special dish I discovered when I was studying in Kerala. You can read more about my Indian cooking adventures here or in my recipe book Eat Right for Your Shape.

I’m especially proud of Ayurvedic cuisine for its wholesome and innovative approach to preparing quite elaborate meals out of simplistic veg. This glorious green bean subji is a prime example.

Subji is an Indian term that literally means ‘vegetable dish’- and can be in connection with any vegetable in a variety of different cooking methods. Subji’s can be dry, wet, or in curry form.

This spectacular subji is based on the humble green bean, but is impressively dressed up with a list of medicinal and flavourful Ayurvedic ingredients like cumin, ginger, mustard seeds, shredded coconut for texture and the freshness of coriander leaves. In minutes your regular bean is transformed into an exotic, aromatic vegetarian dish that’ll really blow your hair back and widen your eyes.

Homemade Kombucha

Written by Lee on . Posted in Autumn, Blog, Candida Friendly, Dairy Free, Digestion, Drinks, drinks, gut healing, gut health, Heal Your Gut, healthy gut. digestive health, micro flora, microbiome, Nutrient Rich, Organic, Seasonal, Snacks, Spring, Sugar Free, Summer, Supercharged Food Menu, Vegetarian, Winter

kombucha

Fermented foods are a beautiful way to increase gut health when your gut is strong and ready.

If you’re familiar with my four week online Heal Your Gut program, (the next round kicks off soon), you'll know that after giving your digestive system a rest and healing the gut lining, when your gut is feeling stronger you can start adding fermented foods to your diet to boost beneficial gut flora. Go gently and see how your gut reacts – try small amounts each day and see how you feel.

Kombucha is one of the most enjoyable and delicious ways to introduce the world of cultured foods into your life, as it basically replaces the need for soft drink, providing a mildly sweet, slightly sour and naturally fizzy beverage that is enjoyed by adults and kids alike.

Kombucha begins life as an ordinary sugary tea, but the addition of a SCOBY (symbiotic culture of bacteria and yeast) transforms it into a fermented drink. The SCOBY bacteria and yeast eat most of the sugar, yielding a drink full of natural probiotics that will dance around happily in your intestines. A small amount enjoyed daily has many gut-healing properties.

Aside from colonising the gut with probiotic bacteria that are wonderful for your immune system, this delicious fermeted tea holds an impressive collection of health promoting properties that have been enjoyed in Russia, Japan, Poland, Bulgaria, Germany, Manchuria and Indonesia for generations. According to the Weston A Price Foundation:

Kombucha is rich in B vitamins and a substance called glucuronic acid which binds up environmental and metabolic toxins so that they can be excreted through the kidneys. Glucuronic acid is a natural acid that is produced by the liver. Kombucha simply supplies the body with more and boosts the natural detoxification process.

Glucuronic acid is also the building block of a group of important polysaccharides that include hyaluronic acid (a basic component of connective tissue), chondroitin sulfate (a basic component of cartilage) and mucoitinsulfuric acid (a building block of the stomach lining and the vitreous humor of the eye).

Kombucha has also been linked to a myriad of other benefits such as improved digestion, fighting candida (harmful yeast) overgrowth, mental clarity, and mood stability. It truly is a tonic rather than simply a yummy beverage.

Don’t be afraid of the fermenting process which can seem like a complex lab operation rather than a kitchen recipe. Honestly, you just have to take the plunge and enter into the world of fermentation to realise that with some basic knowledge of the way bacteria feed on a constant supply of sugars, the process of keeping your culture alive and enjoying it’s wonderful and delicious creations is actually a very straightforward, common sense process that will become part of your daily rhythm.

Once you get the hang of making it, you can flavour it up with ginger and turmeric or even berries. Purchase a SCOBY online or, if you’re very lucky, a friend might give you one. You can buy kombucha online or at a health food store, although once you’ve made your first batch, you won’t need to buy it any more.

You’ll also need a breathable cloth such as muslin (I use a nut bag), a rubber band, and one sterilised wide-mouthed, 1 litre (35 fl oz/4 cup) capacity glass jar with a lid (Mason jar).

Homemade Kombucha

Ingredients:

  • 1 litre (35 fl oz/4 cups) filtered water
  • 2 organic black tea bags
  • 55 g (2 oz/ 1/4 cup) organic sugar
  • 1 SCOBY (see above)
  • 100 ml (3 1/2 fl oz) homemade or store-bought kombucha (see above)

Method:

Put the water in a medium saucepan over medium heat and bring to the boil. Remove from the heat, add the tea bags, and steep for 20 minutes. Remove the tea bags, add the sugar and stir until dissolved. Set aside to cool.

Pour the tea into the sterilised jar, then add the SCOBY and the kombucha. Cover with muslin, secure with a rubber band and write the date on the jar.

Store undisturbed in a cool, dark, dry place for 7 days, then test it to see if it’s ready. It should be fizzy and slightly sour/vinegary. If it’s still sweet, let it ferment for a day or so longer (usually up to 10 days).

Once the kombucha is ready, carefully remove the SCOBY using a clean long-handled spoon and place it on a plate with a little of the liquid to stop it drying out (then use it to make another batch straight away). Pour out 100 ml (3 1/2 fl oz) of the kombucha and keep aside to make another batch, then pour the remaining liquid into a jug through a sieve and then into a clean glass bottle with a lid. Secure the lid tightly and make a note on the bottle of the date. The kombucha will keep in the fridge for 2–4 weeks.

Yum! 

Gluten Free Pita Pockets

Written by Lee on . Posted in Before and After School Snacks, Blog, Bread and Wrap basics, Breakfast, Healthy Meals, Kids, Kids Recipe Book, Kids' Recipes, Lunch, Snacks

Photo by The Whimsical Wife

Photo by The Whimsical Wife

Say goodbye to soggy bread.  Sometimes it's good to have a break from sandwiches and introduce new healthy bread options to kids' repertoires.  

Here's a breakfast,  lunch, or bulging snack  idea that kids can easily assemble themselves and have fun in the process. It comes from my book Supercharged Food for Kids which you can find here.

The pockets can be filled with bacon and eggs at breakfast time or veggies, avocado and tuna or leftover dinner meat and spring salad ingredients and topped with homemade mayo or ranch dressing.  

You can pretty much stuff in whatever you like or whatever you have available in the fridge.

The basic recipe can also be made as a flat crusty pizza and delivered to hungry mouths pretty quickly once your favorite toppings have been fixed.

Test these on your brood and let me know what you think?

Makes 4 pitas

Ingredients

  • 1 egg
  • 1/4 cup of water
  • 1 TBS almond or rice milk
  • 1 TBS olive oil
  • 1 TBS coconut flour
  • 1 TBS flaxseed meal
  • 1/4 cup blanched almond meal
  • 1/8 teaspoon baking soda
  • Pinch Celtic Sea Salt
  • 1 TBS mixed herbs chopped fine (optional)

 Method

  • Preheat oven to 180 degrees Celsius
  • Place baking paper on a baking tray
  • In a bowl whisk egg and add water, milk and olive oil
  • Add dry ingredients and stir well
  • Pour mixture onto baking paper in 2 medium sized circles about 12 cms across and spread evenly with a palette knife
  • Bake for 20 minutes until golden and crispy around the edge
  • Let cool and with a sharp knife slice along the centre so that a pocket is created
  • Stuff with favourite fillings

Happy Cooking

Lee xo

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Trail Mix

Written by Lee on . Posted in Blog, Blog Snacks, Snacks

(Makes 2 cups)

Ingredients

  • ¼ cup almonds
  • ¼ cup walnuts
  • ¼ cup cashews
  • ¼ cup pepitas
  • ¼ cup coconut flakes
  • Pinch nutmeg 1.5 gms
  • Pinch cinnamon 1.5 gms
  • 2 TBS cacao nibs
  • 3 TBS goji berries or dried white mulberries (optional)
  • ¼ cup caramelized ACV (recipe *)
  • 1 tsp alcohol free vanilla essence

Method:

  • Set oven temperature to 180 degrees Celsius
  • Place almonds, walnuts, cashews, pepitas in a mixing bowl (nuts can be pre-soaked)
  • Add cinnamon and nutmeg and stir
  • Add vanilla essence and caramelized ACV and stir to mix
  • Place in a baking dish
  • Bake in middle shelf of oven for 20 minutes
  • Stir after 10 mins, add coconut flakes and correct flavours
  • You may need to bake for another 5 mins for further caramelisation
  • Remove and let cool then add mulberries/goji berries and cacao nibs
  • Place in sealed container ready for your next adventure

Caramelized ACV (recipe *)

  • 1 cup Apple Cider Vinegar
  • 1 tsp powdered stevia or 20 drops liquid stevia (plus extra depending upon sweetness required)

Happy Snacking!

Kale Chips

Written by Lee on . Posted in Recipe Book, Snacks

  • Bunch Kale
  • Sea Salt
  • Extra Virgin Olive Oil

Preheat Oven to 200 degrees Celsius

Rinse Kale and dry in salad spinner

Place in baking dish and drizzle with olive oil and sea salt

Bake for 15 mins

Store in an airtight container for up to two weeks

Roasted Vegetable Chips

Written by Lee on . Posted in Recipe Book, Snacks

  • Choose assorted root vegetables, such as Daikon, turnips, rutabagas peeled and sliced as thinly as possible.
  • Sea Salt
  • Extra Virgin Olive Oil

Preheat Oven to 200 degrees 

Rinse vegetables in cold water and dry completely with paper towels

Place in baking dish and drizzle with olive oil and sea salt

Bake for 45 mins

Store in an airtight container for up to two weeks

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