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Posts Tagged ‘anti-inflammatory recipes’

Roasted cauliflower, fennel and ginger soup

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

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

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

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

Welcome one and all!

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

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

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

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

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

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

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

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

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


Roasted cauliflower, fennel and ginger soup
 

Ingredients:

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

Method: 

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

Happy cooking,

Lee x 

Spotlight on Pumpkin + A Delicious Pumpkin Porridge Recipe

Written by Lee on . Posted in Autumn, Blog, Blog Breakfast, Dairy Free, Gluten Free, Nutrient Rich, Organic, Seasonal, Sugar Free, Vegetables, Vegetarian, Wheat Free, Winter, Yeast Free


PumpkinPorridge

The warm and sweet nature of pumpkin makes it one of the most delightful comfort foods to be enjoyed roasted, steamed and smeared with butter, or blended into soups in the cooler months.

This large trailing plant with yellow, bell-shaped flowers, will take up a lot of room in the garden, and if you've ever grown pumpkins you may have memories of them wildly overrunning the backyard at quite a remarkable pace.

There are many varieties of pumpkin. Butternut produces small to medium pear-shaped fruit with deep orange flesh. Buttercup are small to medium round pumpkins with dark green skin.

There are a number of large pumpkins, some round and flattish - good for storage and eating - others will produce the "Cinderella coach" type giant round fruit which are not as lovely for eating.

Like most fruits and vegetables, pumpkin comes in a number of varieties, all of which are both hugely beneficial for your health and absolutely delicious on your plate. Some different types of pumpkin to consider are:

Queensland Blue Pumpkin: as the name suggests this Australian grown variety of pumpkin has a bluish-green skin with classic orange flesh. This variety tends to grow to around 3-5 kg and can be grown all year long in tropical climates.

Butternut Pumpkin: sometimes referred to as Butternut Squash, this variety tends to have an oblong bell like shape, with yellowish skin and an orange flesh. It tends to have a slightly sweeter and nuttier flavour compared to other pumpkins and has an average size of around 2 kg.

Jap Pumpkin: also known as Kent Pumpkin has green skin mottled with yellow and brown patches, with orange flesh. This nutty variety has an average weight of 4 kg, with a longer maturation process.

pumpkinThese are the most common types of pumpkins grown in Australia however there are so many amazing varieties out there to investigate, like Atlantic Giant Pumpkins and Golden-nugget pumpkins, just to name a few!  In other parts of the world they come in all shapes and sizes from small to jumbo varieties, and favourites include, Jack-o-Lantern, Baby Bear and even a Spooktacular.

Background: The word pumpkin originates from the Greek word Pepõn which means “large melon”.  The word then gradually morphed by the French, English and then Americans into the word "pumpkin." Pumpkins and squash are believed to have originated in the ancient Americas, however these early pumpkins were not the traditional round orange upright Jack-O-Lantern fruit we think of today. Pumpkin pie is a traditional part of Thanksgiving meals in Canada and the United States, and in these countries they are frequently carved as jack-o'-lanterns for decoration around Halloween.  I have my own healthy version of a raspberry studded pumpkin pie you might like to try the recipe here.

Interesting fact: Early Native Americans first prepared pumpkin by cooking it in strips over campfires and they used the sweet flesh in numerous ways: roasted, baked, parched, boiled and dried. They also ate pumpkin seeds and also used them as a medicine. The blossoms were added to stews. Dried pumpkin was also stored and ground into flour!

In season: The general pumpkin harvesting season is autumn in Australia. However pumpkins grow exceptionally well in weather around 20-35 degrees, making it the perfect plant to grow in more tropical climates of Australia all year round. In the US they are planted in July as a warm weather crop but can be grown all year round. In the UK they are harvested between October and December perfect timing for Halloween.

Health benefits: Pumpkins are an antioxidant and an anti-inflammatory food; helping with joint health, organ health, stress relief and soft tissue injuries! They can also help protect the eyes from cataracts and degeneration with their significant Vitamin A content.

The high levels of Vitamin C in pumpkins help to boost the immune system and encourage collagen production for the skin to maintain its beautiful glow and elasticity. They're also a great source of fiber to help maintain the health and detoxification of your digestive tract which helps keep your body running smoothly.

pumpkin lee

What to look for: Always inspect the pumpkin to see if it has any cuts, bruises or strange discolouration on its skin. If the pumpkin doesn’t look 100% on the outside, chances are it won’t be very nice once you take it home and cut it open. If you find a pumpkin that visually seems to meet the grade, hold it up to your ear and give it a firm knock. A beautiful healthy pumpkin will produce a solid woody sound, similar to a knock on a door or a wooden table.

Storing: Keep your pumpkins in a cool, dry and well-ventilated spot in your kitchen. Too much heat will cause your pumpkin to age and decompose quickly. You can also segment your pumpkin, wrap it in cling wrap and store it in the fridge. However this is more likely to cause the pumpkin to decline in flavour and quality more rapidly, but it’s a good option is

Preparation: Delicious in scones, soup, curries and puddings, the sweet, creamy texture of pumpkin also makes it a favourite in vegetarian curries and other dishes. To enjoy it simply, chop it into large chunks, drizzle with coconut oil and roast for 40 minutes at 180 degrees. I also love to incorporate it into mashed cauliflower, create a pumpkin and brown rice seeded salad grate it into omelettes, steam it, make a pumpkin soup with coconut milk and even add it sliced thinly into stir fries and curries. However the ultimate way to enjoy it is in your morning porridge!

Amaranth, Walnut and Pumpkin Porridge

Serves 2

This earthy porridge is the perfect morning comfort food. It’s super steamy and deliciously creamy. Delectability aside, this breakfast also boasts a healing hit of medicinal anti-inflammatory spices. You can also swap out amaranth for oats in the same quantity.

Ingredients

  • 1/4 pumpkin (winter squash), peeled and chopped into 3 cm (11/4 inch) pieces
  • 115 g (4 oz/1 cup) walnuts
  • 100 g (31/2 oz/1/2 cup) amaranth, soaked in water overnight, see note
  • 375 ml (13 fl oz/11/2 cups) coconut or almond milk, plus extra, to serve
  • pinch of Celtic sea salt
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon ground ginger
  • 1/2 teaspoon alcohol-free vanilla extract
  • 1 teaspoon grated lemon zest
  • 1 tablespoon rice malt syrup to sweeten (optional)
  • 20 g (3/4 oz/1/3 cup) unsweetened coconut flakes

Method

Line a bamboo steamer with baking paper and steam the pumpkin over a saucepan of gently simmering water for 7 minutes. Transfer to a food processor and purée.

Dry roast the walnuts in a frying pan over medium heat and set aside.

Drain the amaranth in a fine sieve and rinse under cold running water. Transfer to a saucepan with the coconut milk, pumpkin purée, salt, spices, vanilla and lemon zest and bring to the boil. Reduce the temperature to its lowest setting, cover and simmer, stirring often, for 15 minutes. You may need to add more coconut milk if the mixture is looking too dry. Remove from the heat and let it rest for 10 minutes.

To serve, divide between two bowls, drizzle with the extra coconut milk and rice malt syrup, if using, and scatter over the walnuts and coconut flakes.

Note: You can substitute the same quantity of rolled oats for the amaranth.

Happy cooking 🙂

Lee x

 

 

Three Ways with Turmeric

Written by Lee on . Posted in Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Candida Friendly, Dairy Free, drinks, Gluten Free, Heal Your Gut, Nutrient Rich, Organic, Seasonal, Spring, Summer, Wheat Free, Winter, Yeast Free

anti-inflammatory toddy low res

There are numerous spices and herbs in the world and one of my favourites, turmeric, certainly holds the title crown of Mother Nature’s most perfect all-rounder.

A deep orange plant displaying glorious golden hues, this spice is one transported unswervingly and with conviction from the spice gods.

Not only does its dramatic colour provide an award winning status, so does its medicinal properties and health correcting expertise. 

The dazzling golden colour of turmeric is provided by curcumin, a natural antioxidant that will fight off and repair damaged cells and everyday bombardments of anything from petrol fumes to pesticides.

Turmeric is a powerful secret weapon when it comes to good health, and enjoying this supercharged spice frequently in anything from drinks, bakes and main meals is encouraged.

Holding an abundance of antioxidants is not its only healing saving grace, this rich staple from your spice rack also holds an assortment of anti-inflammatory properties and can float effortlessly between traditional and modern medicine. 

It’s no wonder that turmeric has really built a name for itself as a front-runner in natural painkillers!

In fact, numerous studies show the powerful healing properties of turmeric and if you’re interested in delving in deeper, you can find an assortment of interesting studies here.

With this in mind, today I’m sharing with you my three favourite ways with turmeric and a short beginners guide detailing how to use this secret weapon in everyday life.

Firstly if you haven’t tried it yet you must get into my anti-inflammatory Toddy drink. This soothing hot drink boasts it’s sweet flavour with a peppery tingle from the combination of the turmeric and cashew milk.

It’s an ideal pick-me-up if you’re feeling a little run down and a wonderful comfort for an upset tum, gas and bloating. Having long been used to nip unhappy bellies in the bud in Chinese medicine, it’s also used widely in Ayurvedic practices for various respiratory conditions such as asthma, bronchial hyperactivity, and allergy, as well as for liver disorders, anorexia, rheumatism, diabetic wounds, runny nose, cough, and sinusitis.

In both Ayurvedic and traditional Chinese medicine, turmeric is considered a bitter digestive and a carminative. Unani practitioners use turmeric to expel phlegm or kapha from the body and as a blood circulation booster.

Being a cholagogue, it helps to stimulate bile production in the liver and encourage excretion of bile via the gallbladder, which improves the body’s ability to digest fats, that’s why adding coconut milk to this recipe can boost your therapeutic benefits.

If you’re in need of a liquid rescue remedy click here. Enjoy it in the moment, and whenever needed relish in my natural form of SSRI, remember this acronym; Sip, Soothe, Relax and Improve. 

Being native to Southern India and Indonesia, turmeric, a cousin of ginger is a key ingredient for curries. A dish with an abundance of flavours, smells and textures, curries can strike your senses with a flavoursome knockout punch.

Tuna Tikka sml

One of my newer much loved curry recipes is a Tuna Tikka Curry from my latest cook book Eat Right For Your Shape It’s composed around my favourite Ayurvedic healing ingredients.

Now this is the kind of recipe that is sure to get your taste buds tingling and your belly satisfied.

Revive your senses and fill your happy belly with my Tuna Tikka Curry go here to learn more.

Because all good things come in threes, I want to take you on an adventure to Mexico now and share with you my healthier take on nachos.

If you’re a little hesitant of this luminescent ingredient, a great way to include more turmeric into your diet is to pop it into healthy bakes and crackers.

I find that the nacho recipe is a more laid back way to introduce children to this wonder ingredient.

I like to serve my nachos with a bowl of cooling guacamole and chopped tomatoes for a mouth-watering free for all and one that the whole family can get stuck into enthusiastically.

nachos

Go here to discover my not so naughty nachos! 

Now it’s over to you to unleash this golden super spice turmeric into your kitchen and recipes.

I invite you to give it a whirl and charge forth towards less inflammation and better health.

Salmon Chowder

Written by Lee on . Posted in Autumn, Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Heal Your Gut, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free

salmon chowder

If you haven’t tried my salmon chowder recipe yet you’re in for a soFISHticated treat. Holy mackerel it’s good.

Bursting with flavour and anti-inflammatory fats, this creamy, hearty dish tastes just as good as if served in a restaurant, but being completely additive-free it’ll leave you feeling satisfied without the digestive storm aftermath.

Eating an anti-inflammatory diet can help reduce inflammation in the body and even reduce the symptoms of certain conditions that are either caused by or worsened by inflammation, such as heart disease, Parkinson’s disease, Crohn’s disease, asthma, and arthritis. Best of all, many anti-inflammatory foods are often classed as “superfoods” in that they are nutritionally dense and offer a number of additional benefits, including disease prevention, weight loss, and boosting energy levels.

Chow down on this chowder to experience the gut-healing effects of salmon, one of the best foods to consume for its anti-inflammatory properties. The Omega-3 fatty acids in salmon have been linked with protection against several gastrointestinal diseases, through their anti-inflammatory activity and their ability to boost healthy microorganisms in the gut. It's also a great skin booster to plump up skin cells and avoid any need for a plastic Sturgeon.

Anti-Inflammatory Toddy 

Written by Lee on . Posted in anti-inflammatory, Autumn, Blog, Blog Breakfast, Blog Snacks, Candida Friendly, Dairy Free, Dessert, Gluten Free, Heal Your Gut, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

anti-inflammatory toddy low res

Today I’m sharing with you my favourite drug-free weapon of choice for combatting inflammation. It’s a golden hued suit of armour in my arsenal of gut healing recipes taken from my new print book Heal Your Gut.

Drinking this toddy will provide you with a natural way of soothing the body in a way that tastes delicious; laced with creamy cashew milk and perfumed with healing spices.

Inflammation lies at the root of a number of chronic illnesses, and many of them start within the gut as an autoimmune reaction that develops into systemic inflammation.

When inflammation strikes, we are conditioned into reaching for a quick fix in the way of pharmaceutical or prescribed drugs such as aspirin and ibuprofen, temporary panacea’s that come with their own adverse side effects and with long term use have the potential to create a host of health problems independently.

But not all inflammation is harmful. Acute inflammation is a beneficial thing; it’s the body’s protective and localised response to infection or injury. When you fall off your bike, or when you feel your glands swelling as you fight off a cold, the inflammation you experience is designed to heal your body and to restore normal tissue function. However, if inflammation persists due to an autoimmune reaction, allergy or other health complication, it becomes chronic inflammation which can cause long-term problems.

A number of ancient Ayurvedic Indian spices may help to reduce chronic inflammation and pain. Curcumin, a compound found in the vibrant coloured and subtly flavoured spice, turmeric, significantly reduces inflammation in the body. In fact, the healing properties of curcumin are so effective that they are used in a variety of treatments for arthritis.

Easter Lunch Menu

Written by Lee on . Posted in Autumn, Blog, Blog Lunch, Candida Friendly, Dessert, Easter, Gluten Free, Nutrient Rich, Organic, Sauces, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

veg-1 Why throw get-togethers at Christmas and birthday milestones only, when every day is cause for celebration?  The upcoming Easter holiday is a good excuse to invite close friends and family over for a scrumptious, flavour-filled Easter lunch.

My motto: Celebrate life together all the time!

Hailing from the UK, I love the European tradition of Sunday lunches, and just can’t go past a late afternoon roast dinner.  This was reinvigorated on my recent travels, where Sundays were spent gathered around the kitchen table, swapping stories and eating and laughing.
With that in mind, I’ve drafted a doable Easter Lunch menu for you inspired by world cuisines.  Get ready to flex your cooking muscles because the phone calls have been made, timings arranged and all of the feel good ingredients ordered for a lunch-table of fresh food and peak seasonal produce. Whether casual or outdoor, indoor or formal the dishes and bold flavours guarantee a heaven-sent celebration.  Preparation can be done in advance so you can enjoy more time for merriment and laughter.
Just because it’s Easter it doesn’t mean the day needs to completely revolve around a sickly fest of copious amounts of refined sugar and processed chocolate and now that I have your appetite’s attention, I’ve hunted and gathered a selection of my favourite recipes, one direct from Bollywood which features in my new book Eat Clean, Green and Vegetarian, and a delicious Asian inspired red prawn stir fry.  I’m rounding it off with a gooey raspberry chocolate cake, every chocoholics dream.
Starters
To begin, my exotic Red Onion Bhajis with Minted Raita will get your taste buds tingling. The mint provides a fresh burst of flavor to these delicious Indian inspired morsels of flavor.
Serve them on a share plate and pass around or as an individual serving with a crisp leafy salad for extra crunch and greenery.
Red Onion Bhajis with Minted Raita (pictured above)
WF  GF  SF  VEG
Makes 10—12
Ingredients
  • 120 g (41/4 oz/1 cup) superfine besan (chickpea flour)
  • 1/2 teaspoon gluten-free baking powder
  • 1 teaspoon chilli flakes
  • 2 teaspoons curry powder
  • 1 teaspoon ground coriander
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 2 garlic cloves, crushed
  • 2 cm (3/4 inch) piece of ginger, finely chopped
  • Celtic sea salt and freshly ground black pepper
  • 1 red onion, finely chopped
  • 4 tablespoons extra virgin coconut oil or ghee, for frying
Minted Raita
Ingredients
  • 130 g (41/2 oz/1/2 cup) full-fat Greek yoghurt
  • 2 tablespoons chopped mint
  • 1 small garlic clove, crushed
Method
  • To make the raita, mix all the ingredients together and place in a serving bowl.
  • To make the bhajis, sift the besan and baking powder into a large bowl. Add the spices, garlic and ginger and season with salt and pepper. Add 150 ml (5 fl oz) of cold water to make a thick batter, then add the onion and stir until it is well coated.
  • Heat the coconut oil in a heavy-based frying pan over medium heat. Add a tiny bit of mixture to test the oil temperature – if it bubbles, the oil is hot enough. Cooking several bhajis at a time, add a heaped tablespoon of mixture and shallow-fry until golden brown on each side; I like to form a tablespoon of the mixture into a patty before frying to help keep the shape.
  • Transfer to a paper towel to soak up the excess oil and cook the remaining batter.
  • Serve with the minted raita.
Main Course
A simple to make and delicious Stir-Fried Red Prawn recipe is next, which is served on a bed of Asian Greens. I like to use a variety of greens including baby bok choy, Chinese broccoli and Choy sum. Asian greens are surprisingly high in vitamin c, iron and calcium and are more readily absorbed than in traditional greens such as spinach and silver beet.
Try and buy your prawns as fresh as possible, ideally on the morning of consumption, and begin the marinating process. Not only is the vibrant pink colour in the prawns stunning to look at set back amongst the Asian greens, but the natural pink pigment is a powerful antioxidant, helping to protect skin against sun damage and improving elasticity.  Hello youthful healthy glow!
RedPrawns_3

Celery, Leek and Thyme Soup

Written by Lee on . Posted in Autumn, Blog, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

Celery and Leek Soup I’m back. Apologies for my lack of recipe posts lately. I’ve been working on bringing my Heal Your Gut eBook to life in the form of an online program which starts next month (October) and a print book published mid next year.
This self imposed exhile has been a great excuse to sip on soupy creations, served warm in tea mugs whilst beavering away.  Today I want to share with you one of my particular favourites.
Although it may not be the ultimate eye candy, consider this soup as a bowl of anti-inflammatory goodness. You don’t need potatoes to herald a comfort factor. The combination of celery and leek brings with it a mellow flavour and creaminess without the use of heavy cream.
Celery is best known for its ability to lower blood pressure, but it also helps protect against inflammation within the digestive tract, and aids in digestion. Combined with leeks, which are high in vitamins and minerals, this recipe is a great option to include when you feel like having a belly good holiday.
Leeks contain kaempferol, a natural flavonol that's also found in broccoli, kale, and cabbage. Numerous preclinical studies have shown that kaempferol have a wide range of pharmacological activities, including antioxidant, anti-inflammatory, antimicrobial, anticancer, cardioprotective, neuroprotective, antidiabetic, anti-osteoporotic, estrogenic/antiestrogenic, anxiolytic, analgesic and antiallergic activities. That’s a lot of big words which basically mean it’s eat it, cause it's good for you!
This soup is adaptable and can be used as a base for whatever veggies you have hanging about in the fridge.  You can omit the cashews and add one cup of coconut milk instead if you prefer.
Here’s how to create my magically gut healing Celery, Leek and Thyme Soup.
GF, WF, DF, SF, VEG   Serves 4
Ingredients
  • 1 tbsp Extra virgin olive oil or coconut oil
  • 4 cloves garlic, sliced
  • 1 leek chopped
  • 1 1/2 heads celery, sliced into 1/2 cm chunks (Throw in a few leaves too if you’re keen)
  • 2 cardamom pods, seeds only
  • 1 tsp dried thyme
  • 1 litre vegetable stock
  • 2/3 cup cashew nuts
  • ½ cup coconut milk
Method
  • In a heavy based pan heat oil and add garlic and leek
  • Add celery and cardamom and thyme and cook for a further 5 mins
  • Add stock and bring to the boil then lower heat and cook until celery is tender
  • Remove and place in a blender with cashew nuts and blend until smooth
  • Return to pan add coconut milk and warm through
  • Ladle into bowls

Winter Chicken Casserole

Written by Lee on . Posted in Autumn, Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Organic, Seasonal, Sugar Free, Wheat Free, Winter, Yeast Free

10527471_789616857756699_6490674931314733962_nI’m akin to the withered bone structure of winter and how the simplicity gives you longer quiet stretches to savour belonging to yourself whilst becoming an observer of the human condition.  

During the seasonal cold weather in Sydney, Sunday has now become my favourite day of the week.  That’s because it’s my batch cooking day, a day I look forward to as I start to become the architect, anticipating and planning my menus for the upcoming week. It’s a cost effective way to cook and eat and by sweeping prodigality under the carpet you can whip up a few recipes in unison using bulk ingredients.

Another highlight of batch cooking day is the need to clean the kitchen only once and alleviate the necessity of constantly preparing meals throughout the week.  I adore the wonderful aromas that waft out of my kitchen as my cast iron pot is simmering on the stove top.

This is a beautiful big-on-flavour chicken casserole I chanced upon last Sunday that I will happily enjoy with my family and friends over the coming week.  The casserole can be added to with spontaneity with any ingredients you may pick up along the way to bulk it out.

I played with a few flavours and spices in this recipe and used sumac which pairs wonderfully with chicken, then added to the spice mix paprika, cumin and turmeric for its powerful anti-inflammatory benefits. It really is a simple and effortless dish to make and one that is enhanced flavour-wise with time.

If you are doing my Heal Your Gut program this casserole can be blended at the final stage for easy digestibility.

Stir-Fried Ginger Beef

Written by Lee on . Posted in Autumn, Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free

StirFryBEef

Sometimes quick and easy is all that is required to satisfy a grumbling tummy.  Behold the idiot-proof dinner from my recipe book Eat Yourself Beautiful.

You’ll be heaping this tasty dish onto your spoon or chopstick and cramming it into your mouth in just a very short space of time.

The sauce is thick and glossy with an authentic blend of flavours, the fresh, ginger, tahini and tamari give it a wonderfully nutty yet Asian inspired taste and the lemon and apple cider vinegar kick it up a notch with a gentle buzz on the taste buds.

I have included my favourite wonder spice turmeric to not only provide anti-inflammatory healing potency but also to delight your visual senses with a richly deep autumnal colour palate.

Use your intuition when creating this dish and add any leftover veg you may have in the fridge.

I hope you like it! Share your creations with me on instagram here. 

WF, DF, GF, SF

Serves 4

Ingredients

2 tablespoons coconut oil
1 brown onion, sliced
2 garlic cloves, peeled and minced
1/2 red capsicum (pepper), seeds and membrane removed, sliced
500 g (1 lb 2 oz) beef, cut into very thin strips
1 teaspoon turmeric
2 tablespoons freshly-squeezed lemon juice
2 teaspoons freshly grated ginger
2 tablespoons wheat-free tamari
2 tablespoons tahini
1 tablespoon apple cider vinegar
120 g (41/4 oz/2 cups) broccoli, cut into florets
125 g (41/2 oz/1 cup) green beans, roughly chopped
100 g (31/2 oz/1 cup) snow peas (mangetout), sliced on the diagonal
Celtic sea salt and freshly ground black pepper, to taste
brown rice, to serve

Method

  • Melt the coconut oil in a large frying pan over medium high heat.
  • Add the onion, garlic and capsicum and saute for 5–7 minutes.
  • Add the beef and cook, stirring, for 5 minutes.
  • Add the turmeric, lemon juice, ginger, tamari, tahini and apple cider vinegar.
  • Cook, stirring, for 1 minute.
  • Add the broccoli, beans and snow peas to the pan.
  • Cook over medium heat for 12–15 minutes, or until the vegetables are tender.
  • Season to taste and serve with brown rice.

Happy cooking 🙂

Lee xo

Jolly Good Butter Chicken

Written by Lee on . Posted in anti-inflammatory, Autumn, Blog, Blog Dinner, Blog Lunch, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Supercharged Food Menu, Wheat Free, Winter, Yeast Free

Jolly good butter chickenBy the time you read this I will be gone.

No forwarding address and no fixed abode for three whole weeks!

I’m heading to India to embark on an adventure which I’m sure will have a profound and transformative effect on my life and to further my knowledge and continual enrichment in ancient self-healing practices and modalities.

My most recent quest is to understand the art of Ayurvedic cooking and nutrition and to practice yoga, whilst researching for my next book.  It’s overwhelming and exciting to have the opportunity to immerse myself in different and distinctive styles of cooking and regional cuisines; many of which have been shaped by Dharmic beliefs.  When it comes to national dishes, the delights of Indian food binds together not only geographical differences but also absorbs culture, religion and history.   

India’s cuisine is ever evolving as is ours which is primarily a result of interactions with other cultures.  I’m extremely keen to develop new skills in the kitchen, a place where I feel most at home and discover more about ingredients and their healing properties.    

Spices are the backbone of Indian cuisine, from anti-inflammatory turmeric to fragrant cumin and coriander seeds. In India, each culinary region has a distinctive garam masala blend.   I’m excited to have the opportunity to unearth some of the mysteries of Indian food and learn the art of creating sweet delicacies seasoned with cardamom, saffron, nutmeg, and rose petal essences.

Expanding your repertoire and learning new preparation methods keeps cooking interesting and inspiring.  So on that note I’m going to share with you a Jolly Good Butter Chicken recipe which is one of my favourites from my book Eat Yourself Beautiful.  I hope you love it as much as I do.  The buttery taste is so creamy (I used Camperdown unsalted butter) and the bonus is that it's a healthy version of one of my favourite dishes. 

p.s My blog will be a bit quiet over the next few weeks as I write it myself and will be on the road but please keep posting your shelfies and selfies and tagging me on my Instagram account whilst I am away as I love seeing all of your wonderful creations.

Gotta bounce out the door so until next time… Love life, love curry!

Lee xo

Jolly Good Butter Chicken

Serves 4

Ingredients

  •  1 tablespoon sesame oil
  • 1 kg (2 lb 4 oz) free-range chicken breast, thickly sliced
  • 70 g (21/2 oz) unsalted butter 
  • 1 teaspoon garam masala
  • 1 cinnamon stick
  • 10 cardamon pods
  • 1 teaspoon sweet paprika
  • 1 teaspoon ground cumin (optional)
  • 1 teaspoon ground chilli (optional)
  • 400 g (14 oz) tinned diced tomatoes
  • 1 tablespoon sugar and additive-free tomato paste (concentrated purée)
  • 400 ml(14 oz) additive-free coconut milk
  • 370 g (123/4 oz/2 cups) steamed brown rice
  • 1 Lebanese cucumber, diced and chilled
  • 1 ripe banana, sliced
  • 1 teaspoon shredded coconut
  • 1 dollop of mango chutney (optional)

Method

  • Place a large, heavy-based saucepan over high heat and add the sesame oil.
  • Cook the chicken in 2 batches, turning regularly for about 5 minutes or till browned.
  • Remove from the pan and set aside while you cook the remaining chicken.
  • Remove it from the pan.
  • Reduce the heat a little and add the butter.
  • When the butter has melted add the spices and cook, stirring, for
  • 4–5 minutes until fragrant.
  • Return the chicken to the pan, along with the tomatoes and tomato paste.
  • Stir and simmer for about 20 minutes.
  • Turn down the heat to low and stir in the coconut milk.
  • Simmer for about 5 minutes.
  • Mix the banana and coconut together in a small bowl.

Serve this curry with brown or fragrant rice with saffron and turmeric, cucumber salad and banana with coconut flakes.

Pre-order your copy of Eat Yourself Beautiful

Written by Lee on . Posted in All, Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Books, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Organic, Reviews, Sauces, Seasonal, Shopping List, Spring, Sugar Free, Summer, Supercharged Food Menu, Vegetarian, Wheat Free, Winter, Yeast Free

EYB official cover stick

There’s no time like the present to be your best self. 

My new book will show you how to build a flawless, fabulous and healthy you with clean foods.

With more than nutritious 100 recipes – many of which are free from gluten, wheat, dairy, yeast and sugar Eat Yourself Beautiful is a simple and inspiring guide to eating for optimum health, beauty and successful aging. 

“Spinach and coconut water, it’s a lot cheaper than a cosmetic surgeon”.

My motivation to write the book came from wanting to explore and share with you more foods and recipes which contain anti-inflammatory ingredients to heal the body from the inside out and lower inflammation levels.

I’ve been indulging in anti-inflammatory recipes for over a year now and have never felt better. In fact at nearly forty-seven I feel better than I did in my twenties.  The wonderful bonus about eating this way is that you’ll not only feel healthier, more energized and vital, you’ll notice changes on the outside too, clearer skin, healthier hair, stronger nails and less wrinkles!

Throughout the book you’ll discover secret recipes for juices, snacks and meals, delicious, easy-to-make heirloom recipes which you can cook again and again.  It’s my own personal guide to achieving inner and outer health through simple, delicious recipes using every day nutritionally rich, anti-inflammatory foods to boost longevity and promote vitality. 

The delicious recipes contain everything from the skin-boosting power of plant collagen to the most potent antioxidants on the planet, to jump-start your immune system, boost energy levels and maintain your long term health and well-being.

I’ll also show you how eating the wrong foods can be visible on the outside too.

Edible beauty is the key to a healthy life, so get ready to throw out restrictive fad diets for good, enjoy your food and eat, drink and be beautiful!

Here’s a little bit more about what you’ll discover inside the book;

  • Over 100 recipes to lower inflammation and take care of your inner and outer health
  • Top secrets to successful, ageless beauty using powerful everyday foods
  • How to identify primary aging accelerators and what foods to avoid
  • Learn how to rectify common beauty concerns  
  • Scrumptious recipes for super skin, hair and nails and a glowing complexion
  • Uncover secret anti-wrinkle accelerator foods
  • Unearth my top 20 beauty boosting foods and why they are important to include in your diet
  • Create delicious recipes for smoothies and drinks, healthy snacking, breakfasts, lunches and dinners and mouth-watering desserts
  • Get stuck into a  seven day beauty meal plan and shopping list

Click here to order your copy today and it will be posted to you in mid-January. preorder_ribbon

Some of the delicious recipes you can indulge in are, Buckwheat pasta with flaked trout, Raspberry studded pumpkin pie, Layered quinoa trifle, Gado Gado, Immune-boosting garlic soup, Seaweed and sesame salad, Supercharged breakfast bars, Cranberry and walnut granola and many more.

buckwheat pasta LR pumpkin pie Layered Quinoa TrifleGado Gado LR garlic soup LRSeaweed and sesame low res Supercharged Breakfast Bars LR

Granola

Happy cooking 🙂

Lee xo

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  • DoNotDisturb Thank you so much to the lovely people from
  • On the hunt for a vegetarian San Choy Bow recipe?
  • On my way to Queensland for two library talks at
  • Wonderful trip out to the desert enjoyed a delicious dinner
  • Simple idea for lunch Lately Ive been making my own
  • Who are you calling fatteh? Memorable meal somewr in Dubai

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