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What is the ketogenic diet and is it really THAT gut friendly?

Written by Lee on . Posted in Blog, gut healing, gut health

What's one of the most popular diets at the moment; a word that people can't seem to get off their lips?

The ketogenic diet or keto diet.

There are claims that the ketogenic diet can help you lose weight and reduce your likelihood of developing diseases like diabetes and heart disease.

So, what is the keto diet?

I thought you'd never ask!

Basically it's a very low-carb, high-fat way of eating that involves drastically reducing carbohydrate intake, and replacing it with fat. Once we starve our body of carbohydrates, our energy fuel source, we put our bodies into a metabolic state known as ketosis. Instead of using carbohydrates for energy, our bodies burn fat. Sounds great, right?

Whilst the ketogenic diet can help with weight loss and reducing blood sugar, I like to look at the ketogenic diet with a pinch of salt (which is one thing that actually is allowed in the keto diet.)

Once we demonise a whole food group, food no longer becomes our friend. Carbohydrates are not the enemy and everything, including carbohydrates, should be eaten and enjoyed in moderation! 

Not to mention that by cutting out carbohydrates, we lose out on the benefits of many nutrients that we need to support our gut function and immune system. In particular, we may miss out on very important prebiotics that are found in root vegetables, seeds, fruit and more. No, that was not a spelling error, I said prebiotics, not probiotics! 

We know that our microbiome is the community of bacteria that reside within our body and is responsible for more than just our digestive health. Within your gut, the healthy community of micro flora involves a greater number of probiotics or friendly bacteria, and a smaller amount of pathogenic bacteria. However our friendly, good guys need to be fed to maintain the survival of their colony. This is where prebiotics come in and in simple terms, they act as a food for probiotics.

Prebiotics play a major role in promoting the growth of beneficial bacteria in the gut and are incredibly important in helping protect and rebuild within the intestinal walls. Whilst probiotic foods and fermented foods have been getting a lot of media attention of late, it’s prebiotics that do all the behind-the-scenes work in our tummies. Without prebiotics, probiotics have a poor chance of surviving, as they are high in special types of fibre to support digestive health.

I like to think of probiotics as little babies with their mouths wide open waiting to be fed in order to survive. Prebiotics are the ideal food for these babies and when you think about the average good gut bug only lasting twenty minutes in the gut, it's even more important to feed them a healthy diet to keep them alive.

Foods that are rich in prebiotic fibre include jicama (Mexican yam), dandelion greens, asparagus, sweet potato, onions, garlic, chicory root, celeriac, cashews, pistachios, parsnips, lentils, kidney beans, and Jerusalem artichoke.

Now that we know that prebiotics promote the growth and proliferation of good bacteria in your digestive system it's interesting to understand that probiotics are live organisms, whereas prebiotics are the components of food that would otherwise not be easily digested by humans but are thoroughly enjoyed by your beneficial bacteria.

Root vegetables such as celeriac, parsnip and sweet potato can be significantly richer in prebiotics helping you to house significantly more diverse and thriving strains of good bacteria as a result of eating them.

Unfortunately many keto enthusiasts are ditching prebiotic rich vegetables because of their carbohydrate content which is not great news for a healthy and diverse gut. 

Prebiotic fruits that have extra punch in feeding good bacteria include avocado, custard apples, nectarines, white peaches, persimmon, banana, apple, pomegranate, and figs.

So, let's look at just a few of my favourite prebiotic-rich foods to include in your diet for a healthy and robust gut.

Onions – whilst chopping onions can bring on the water-works for some people, they’re so full of gut-boosting and health-improving properties that they may well be worth a few tears. Onions contain a high amount of fibre which helps to strengthen gut flora, improve digestion and break down fat. Onions contain a flavonoid called quercetin, which makes them high in antioxidants. Did you know onions can also play a huge role in improving your cardiovascular and immune systems? I love sautéing onions and having them as a deliciously sweet side and using them as a terrific base to soups and curries to bring out sumptuous flavours. Try my Red Onion Bhajis with Minted Raita which are delicious.

Root vegetables are just so easy to root for. Starchy root vegetables, like sweet potato, yams, turnips, parsnips and squash are easy-to-digest and cleansing for the body. They contain fibre and nutrients, meaning that they help keep us satiated. Whilst these vegetables tend to be sweet in taste, they have a low level of natural sugar and a low glycemic index level. Foods with a low glycemic index are less likely to cause an increase in blood sugar levels. They’re also high in vitamins A and C so great boosters for the immune system.

Jicama root, also known as a Mexican yam, is a great prebiotic choice and is packed with health-boosting vitamins and minerals to improve overall health. Jicama’s vitamin C content can help improve immunity, support skin health and even act as an anti-inflammatory. This vegetable is low in calories and high in fibre, helping improve digestion and is loaded with iron and a balance of all the essential amino acids, helping energy levels. Just a warning, jicama isn’t a vegetable that everyone can find at his or her local grocery store. If you’re on the lookout, maybe try your closest Asian grocer.

I love baking root vegetables in the oven with my favourite herbs and garlic and eating root veggie soups and always roast them first for maximum flavour then just add a splash of coconut milk, cumin and whizz it up in food processor. You can also mash them and add a touch of nut butter to make a beautiful Smashed Root Veg Bowl.

Flaxseeds – while flaxseeds have been gaining popularity in the health world over the last few years, these little nutrition-packed brown seeds have been consumed as a food source for around 6000 years. Whilst flaxseeds may look little, their benefits are anything but; they can help improve digestion, promote weight loss, balance hormones and reduce sugar cravings. Flaxseeds are one of my favourite beautifying foods – they help keep the skin clear and youthful. The fibre in flaxseeds helps promote regular bowel movements and reduce the amount of dietary fat that we absorb. They’re high in an antioxidant know as lignin, which helps balance hormones and increase the health of our cells. I love that flaxseeds a gut health cheerleader and can even help to eliminate bad bacteria in the body. In my kitchen, I like to sprinkle flaxseeds over my eggs, make a flaxseed crust with baked fish or put a tsp of ground flaxseeds in my porridge. 

Leeks – I'm so wanting to slide in a leaky gut joke here but I won’t. Leeks are a great prebiotic with inulin fibre to promote healthy gut bacteria and break down fat. Leeks are also high in Vitamin K and flavonoids, which are great for blood, bones and heart health. The slightly sweeter and subtle sister plant to onions and garlic, leeks contain flavonoids which keep our blood vessels relaxed and protected. These flavonoids also produce nitric oxide to help maintain heart health, increase blood flow and decrease blood clotting. Leeks are one of my favourite vegetables to roast and pan fry for toppings to soups and they’re delicious additions in casseroles. They also make a great stock for the basis of meals. Find my Bestest Ever Vegetable Stock recipe with leeks here.

Whole oats are a beautiful prebiotic grain that contain large amounts of a fibre known as beta-glucan and resistant starch. Beta-glucan has been linked to improving healthy gut bacteria, controlling blood sugar levels and slowing down digestion. Did you know that eating oats can keep our cholesterol levels in check? Oats are full of soluble fibre which reduces our absorption of the ‘bad’ cholesterol, known as LDL (low-density lipoprotein) in the bloodstream. Every spoonful of porridge you eat is doing you good and now you can look for the gluten free varieties. I like to start my day with gutmeal  or try your hand at my Bircher Muesli Bowl or Golden Gut Oatmeal Cookies. Some people like to use oat flour in baking as it has a sweet flavour and, for those who don’t like nut milks, oat milk can be a good alternative. 

Seaweed – this one’s for seafood lovers. Seaweed contains a cocktail of nutrients, vitamins and minerals including vitamin K, calcium and iron. It’s a prebiotic algae that's extremely high in fibre to enhance the growth of good gut bacteria, prevent bad bacteria and boost the immune system. Want to help build strong bones and regulate your blood pressure? Seaweed is the answer.  Intriguingly, seaweed contains fourteen more times calcium than milk does. You can often see me snacking on seaweed or twirling it singlehandedly into soups.  Read more about the benefits of seaweed here and try my delicious Seaweed and Sesame Salad.

If you’re a ketogenic fan and love how you’re feeling and the results you’re seeing - that’s great! Just remember to support your body with the right fuel it needs. I recommend supplementing with prebiotic rich foods and using my Love Your Gut Powder and Golden Gut Blend to ensure you’re giving your gut and body the love that it needs to work as efficiently as possible!

FREE eBook + Coconut Yo-Gut

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Snacks, Dairy Free, Dessert, Desserts, Gluten Free, gut healing, gut health, Heal Your Gut Powder, Heal Your Gut Powder, Nutrient Rich, Organic, Wheat Free

As you may already know, I'm a raving fan of my Love Your Gut Powder. Among many of it's benefits, the powder helps clean out accumulated build-up of waste, toxins, metals and mucous in the digestive tract as well as improving digestion and increasing nutrient absorption. 

Ever since launching the powder, I've received thousands of questions asking me how I like to incorporate Love Your Gut Powder into my everyday life; my tricks, my tips and my recipes. I thought it was time to finally give the people what they want! This is why I'm excited to launch my FREE Love Your Gut Powder E-Book. This eBook contains 12 gut-loving recipes to help you fall in love with your gut. It includes smoothies, breakfasts, turmeric treats and more!

This coconut yo-gut is just one of the supercharged delicious recipes you'll find in the free eBook

This frozen dessert is so delicious you wouldn't know it's good for you! 

Initially, coconut yogurt is made with pressed coconut milk and water. Coconuts are high in fat which is amazing for lowering bad cholesterol levels and helping you lose a few inches on the waist line! Most coconut yoghurts are dairy-free, but that doesn’t mean they don’t have the same gut-healing effects as normal yoghurts do.

Coconut yoghurt contains live cultures and bacteria which have a probiotic effect on the body. Probiotics help boost our immune system, improve digestion and assist with various bowel conditions like constipation and irritable bowel syndrome.

Probiotics are also amazing for keeping your gut in check. This is why I just couldn’t resist adding in my Love Your Gut powder into the mix! Double the gut health, double the fun!

To make my frozen coyo easier for you guys, I’ve gotten rid of some of the dirty work. Instead of having to make coconut yoghurt at home, my recipe requires a cup of already made coconut yoghurt. 

While it’s amazing if you have time to make the real thing from the start - not everybody has time to break the coconuts off the tree themselves and spend hours churning away in the kitchen! You are more than welcome to create your own coconut yoghurt for the recipe, but you have the okay from me to buy a good quality brand that you love and have fun with turning it into coconut frozen yo-gut!

There are some great brands of coconut yoghurt that are full of only the good stuff and no nasties. These can be enjoyed by all and will save you hours of slaving away in the kitchen. Just be sure to check the ingredients list before buying and look out for some hidden sugars and additives.  

My frozen coconut yoghurt recipe is high in fat, giving it a creamy texture and much fuller flavour! The bonus beauty of this recipe is that it can be jazzed up enough for a dinner party dessert and tastes just as naughty as the real thing.

Coconut yoghurt is undeniably delicious and having it frozen makes for a perfect treat!

Who is ready to go loco for some frozen coyo?

For more gut-loving recipes, download my FREE eBook here.

Coconut Yo-gut

DSC07959

Serves: 2

Ingredients:

  • 1 TBSP LYG powder
  • 1 cup coconut yoghurt (chilled)
  • 1 TSP vanilla extract or vanilla bean paste
  • Pinch cinnamon
  • 1 cup frozen raspberries
  • Edible flowers to decorate

Method:

  • Place all ingredients in a blender until smooth
  • Scoop into bowl and place in freezer for 15 minutes to firm up
  • Remove from freezer, top with berries and decorate with flowers

Enjoy! Lee xo

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.

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). 

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.

Spice up your life with my Lemon Slice

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Snacks, Dairy Free, Dessert, gut healing, Vegetarian, Wheat Free

Image by Kate Duncan

What do you do when life gives you lemons?

Make lemon slices! 

Think back to the first lemon slice you ever bit into. Was it equally decadent yet surprisingly fresh, classically creamy yet delicately chewy and beautifully zingy yet surprisingly sweet?

The lemon slices many recall from childhood were made with a chewy biscuity base that was complemented perfectly by a smooth lemony filling that achieved mouth-watering satisfaction. But, these desserts were often made with a biscuit base, loads of sugar, flour, milk, coconut and of course, luscious lemon.

While this may be the dessert you dream of, for some it is a nightmare for the gut. Sugar, gluten and dairy are all known to irritate the lining of the gut, causing various digestive disorders and serious discomfort in some people.

But there is no need to give up on lemon slices altogether.  I'm encouraging you to throw out everything you’ve ever known and thought about lemon slices right now, because things are about to get very interesting…

I'm going to share with you my raw, sugar-free lemon slice that's bound to impress and tastes just like the real thing minus the uncomfortable bloating after eating. 

To begin, lets work from the ground up, in this case it’s all about the base. Instead of a regular lemon slice biscuit base, this supercharged slice uses a delicious mix of shredded coconut, coconut butter and creamy cashews.

You may be looking at this and thinking: what’s the difference between coconut oil and coconut butter?

Well, coconut oil has been extracted from the meat of the coconut whereas coconut butter is a spreadable paste made from coconut flesh. Coconut butter can act like a metabolism booster that can help burn calories and increase energy levels. It's high in lauric acid which can boost immunity and ward off viruses.  It’s delicious in soups, curries or sometimes, off the spoon (I won’t tell if you don’t!).

Of course, you can’t have a lemon slice without a zingy squeeze of lemon. Lemons are rich in many nutrients like immune-fighting vitamin C and blood pressure-stabilising potassium. They can also help aid digestion, balance our internal pH levels and reduce fevers. If you are looking for an excuse to eat a lemon slice, this is it! 

And now for the filling. Not only do these slices contain lovely lemons, they also contain limes. Limes have been used for centuries for their medicinal purposes. They can help aid digestive disorders, relieve constipation and get your skin nice and glowy. Combine the lemon and the lime and you've got a really good show going!

I just need to warn you, these lemon slices will give any other lemon slice you've ever had a run for it's money. They're seriously decadent, fresh and delicious.

PS: If you're a slice loving kind of person, please promise you'll check out my Salted Caramel Slice and Australian Lamingtons.

Without further adieu, the lemon slices you've all been waiting for:

Lemon Slice

Ingredients:

Method:

  • To make the base, combine cashews and shredded coconut in food processor and blend. Stir in remaining base ingredients, adding some filtered water
 if it looks too dry and won’t hold together.
  • Use your hands to mould mixture into dough, then press dough into freezer-proof tray. Place in freezer for 30 mins.
  • To make filling, combine all the ingredients in a food processor and blend until smooth.
  • Remove the base from freezer and add the filling, using the back of the spoon to smooth the top.
  • Return the slice to the fridge for 30 mins or until set. Cut into slices and serve.
  • Will keep in airtight container in fridge for up to 1 week, or 2 weeks in freezer.

Enjoy!

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.

Easter Bliss Balls

Written by Lee on . Posted in Blog, Blog Snacks, Create, Dairy Free, Dessert, Desserts, Gluten Free, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Lunch Box Ideas, Organic

hyg bliss balls

Are you getting ready to hop into Easter?

I have the perfect sweet treat for you this Easter. Some healthy and tasty treats that won't melt while you’re on the Easter egg hunt.

Introducing my Easter Bliss Balls, or as I like to call them LEEaster Balls!

These are the greatest hunter gatherer snack you can find for Easter. They’re nutritious, delicious and won't tie you down in between eating (or overeating) sessions. I like to think of them as a little good thing amongst all the decadence.

Whilst everyone knows that bliss balls are a 'healthy treat', a lot of the time they're filled with a LOT of dried fruit - I'm talking double the quantity you would eat in one sitting! Dried fruit is delicious but it can be hard going on the gut because of the high levels of sulphites and sugars - giving you some unwanted digestive problems.

These balls don’t contain any unwelcome ingredients, which means your tummy won’t be frustrated with you during the Easter holidays. In fact LEEaster balls will make you and your insides happy.

I’ve included two different  variations for you – chewy chocolate and anti-inflammatory attack!

When hosting Easter meals, the chocolate balls go down as a terrific treat and for times when you're in need of a health boost, the anti-inflammatory turmeric balls are the way to go.

I’ve also included my Love Your Gut powder into the mixture for some much-needed gut-loving;  a true necessity after the over-indulging we usually do around holiday time. The powder also has remarkable health benefits, improving nutrient absorption and taking care of your hair, skin and nails, not to mention it's absorbable iron content that is wonderful for energy levels.  You can watch and read more about the health benefits of it here.

By the way, I forgot to munch-ion that these balls are approved by the Easter Bunny, so please be sure to give them a go!


hyg bliss balls 2LEEaster Balls

Ingredients

Directions

Makes: 12

  1. Place almond meal, LYG powder, coconut flakes and nuts into food processor and mix.
  2. Add stevia, almond nut butter and tahini and continue to mix until combined.
  3. Chill the dough in the freezer for 30 minutes.
  4. Remove and roll into balls on a flat tray.
  5. Place extra sesame seeds in a bowl and roll balls to coat the surface.
  6. Refrigerate and enjoy.
  7. Chocolate version: Add in a 1 tsp of cacao to the base mixture or more if you like them chocolaty!
  8. Anti-inflammatory: Add 1 tsp turmeric, 1 tsp cinnamon and 1⁄2 tsp ginger to base mixture. 

Supercharged Tip

You can make a big batch and keep a few of these in the freezer for later. 

Happy LEEaster,

Lee xo

Sunday Morning Green Pikelets

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

green pikeletsIs a Sunday morning really a Sunday morning without pikelets?

When I reminisce about some of my favourite Sunday mornings, they involve late mornings, lazy tunes, light rain and steaming hot pikelets with toppings galore! 

Over the years, I’ve experimented with healthy-fying my old pikelets recipe and I’ve finally come up with a gut-healing recipe I know you all will love...

Green Pikelets!  

Yes you read that correctly - green pikelets! Before you wrinkle your nose and squint your eyes at the word 'green' in front of 'pikelets', just trust me on this one. The green aspect of these pikelets take them to the next level.

As you know, I love trying to incorporate veggies into my diet as much as possible. This is why adding spinach, a brilliant green leaf and a great source of folate, iron, vitamins and minerals, is the perfect addition to any pikelet recipe.

I know how hard it can be to get the kids to finish their vegetables, let alone enjoy them, so my pikelets recipe is sure to be a winner for both you and the kids. Hooray!

Even the biggest sceptics won't be able to taste the difference with this recipe. I've trialled and tested it out on my family and even the fussiest one in our bunch loved them. They’re secretly healthy but let me tell you, they're so delicious that will be adored by all.

To make them extra creamy, I add almond milo the recipe but you can use any milk that you prefer for a good hit of calcium. Rice milk makes them extra sweet and creamy. 

Pikelets are great for Sunday mornings but really, can be enjoyed for any day at any time! They make for the perfect afternoon hit, busy breakfast, lazy lunch, mid-morning pick-me-up or decadent dessert.

The great thing about these delicious treats is that they can be eaten with savoury and sweet toppings. I say - go crazy!

I love having mine with eggs for a savoury protein hit in the morning. They can also be enjoyed with some of my lemon and blueberry ice-cream, nut butter, simple berries for an antioxidant hit or even on their own!

So what are you waiting for? Let's enjoy some fluffy green pikelets for breakfast this morning.

Green Pikelets

Serves 2

Ingredients:

  • 1 bunch of English spinach leaves
  • ¼ cup chia seeds

  • 1/2 cup almond meal
  • 2 eggs
  • 1 TBS smooth nut butter
  • 1 TBS LYG powder
  • 1 teaspoon ground cinnamon
  • 2/3 cup almond milk or milk of choice
  • good pinch of Celtic sea salt
  • 1 tablespoon extra virgin coconut oil, or butter for frying

Method:

Place all the ingredients, except the coconut oil or butter if using, into a food processor and combine until smooth.

Remove batter and let sit for 5-10 minutes.

Heat a frying pan over medium heat and add half the oil.

Depending upon the size of the pikelets preferred, could just under ¼ cup mixture into the pan and cook for 5 minutes on one side, then flip over to do other side for about 3 minutes.

Place on a waiting plate and continue until all the batter is used.

Happy cooking!  Lee xo

Get Tummy Savvy With These Two New Gut Health Events

Written by Lee on . Posted in gut healing, gut health, Heal Your Gut

Screen Shot 2017-03-18 at 4.05.47 pm

One of the first steps to improved health is educating yourself and I'm super excited to be a part of two new gut events that are happening in March this year. 

The Gut Healing Summit created by Kale Brock is bringing together 16 leading experts (including yours truly) to talk about one of the biggest scientific discoveries of all time; one that effects every single human on this planet: the gut and microbiome! The great news is that it’s FREE for everyone.

The gut is the core of our health. It’s the connecting link between both the immune system and our brain. Did you know there are scientific links between poor gut health and mental illness? Looking after your gut means you’re not only moving towards a healthier life, but a happier one too.

Whether you’re a gut-healing ninja or more of a gutsy newbie, you'll gain an extraordinary amount of knowledge and insight from the different speakers on the Summit. The Gut Healing Summit is about empowering individuals to make their own decisions by sharing holistic approaches towards gut health and dispelling common myths around the topic.  

In my video I'll be speaking about Fasting your Way to Wellness and the Four Phases of Healing the Gut It’s something that I could talk about for hours on end and I’m keen to share it with you face-to-face (or rather, video-screen to video-screen).

gut summit 2

The Gut Healing Summit is simply about education and sharing knowledge.  When you sign up, which is FREE, you’ll receive exclusive access to videos with leading experts, audio interviews and amazing resources. We're on a flight to improved gut health and we're embarking soon; it’s up to you to jump on board.  Come and learn something new!

Make sure to head to The Gut Healing Summit here to join and sign yourself up (and your friends and family) now. It runs from 27th to 31st March.

This month I'm also supporting the Gut Health Super Bundle.

If you're the type of person who eats a healthy diet, exercises regularly and yet, still deals with digestive issues, skin problems, a fuzzy brain and low energy then this information could help educate and inspire you.  

Gut health impacts your overall health and day-to-day life in more ways than you can imagine and there’s alway more to ‘health’ than meets the eye.

The Gut Health Super Bundle, is helping to make gut health accessible to everyone at an extremely low cost.  It’s a comprehensive bundle with 16 eBooks, 15 eCourses, 3 videos and 1 huge summit and covers everything you’ve ever wanted to know about gut health – from the very foundations, to looking at specific conditions and more.

The Gut Health Super Bundle will give you a step-by-step plan to get started, and help you to understand the importance of gut health and get you on your way to choosing a path that resonates with you. You'll start with the basics and then delve deeper into further intensive gut related learning. Don’t worry, I'll be there with you every step of the way!

As part of the bundle, I'll be giving you access to my personal Heal Your Gut Program. My program is designed specifically for you! I’ve made it as uncomplicated and achievable as possible. You’ll enjoy simple and delicious recipes, gain access to a team of experts to help you, receive unguided audio meditations to nurture, and receive videos and emails to educate and guide you along your gut health way.

This bundle is available for just six days, from Wednesday the 22nd of March until Monday night on the 27th of March! After the 27th of March - the sale ends. If you'd like to be part of it, you can find out more here.

I hope you'll enjoy these two gut health events.

Lee xo

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