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Posts Tagged ‘clean eating’

Salted Caramel Slice

Written by Lee on . Posted in anti-inflammatory, Blog, Dairy Free, Dessert, Desserts, Flavour of the month, Gluten Free, Organic, Spring, Sugar Free, Summer, supercharged food, Vegetarian, Winter

salted caramel slice

Today I'm supercharging a classic cake stall favourite straight outta the 80's.  Back in the day when fashions and seasons were mixed; leg warmers and mini skirts, lace with acid wash jeans, now I'm combining salt and caramel!  

Say hello to my gooey and melt-in-the-mouth Salted Caramel Slice, a dessert sure to be a sell out at every school fete across the country.

These beauties are gluten-free, dairy-free, refined-sugar free and full of healthy mood boosting ingredients.  I mean, what kind of person doesn’t break into a smile when they’re gobbling down a piece of chocolatey caramel slice? You’ll be surprised at how something so delicious can actually be so nutritious!

To reach their supercharged potential, I've rounded up some cashews and almonds to make the base. Cashews are great for zinc, iron and vitamins E, K and B6 and almonds are known for their fibre levels, protein, iron, magnesium and vitamin E.

These slices are full of lip-licking and tongue-tingling goodness, and satisfy your sweet cravings without adding inches to your waistline! They partner well with a pot of tea and best served chilled.

If you're looking for a healthy dessert to wow your guests or a superfood snack for afternoon tea, you've come to the right place! 

So, what are you waiting for?

Here’s what you need:

Ingredients: 

Base

  • 1 cup raw cashews
  • 1 cup raw almonds
  • 1/2 cup buckwheat groats
  • 2 tbsp coconut oil, melted
  • 1 tbsp rice malt syrup
  • a few cracks of sea salt

Filling: 

  • 1 cup cashew butter
  • 1/3 cup rice malt syrup
  • 2 tbsp coconut oil 
  • a few cracks of sea salt 

Chocolate topping:

  • 1 tbsp coconut oil 
  • 1 tbsp cacao butter
  • 2 tsp cacao powder

Method: 

  1. For the base, combine cashews, almonds and buckwheat in a food processor
  2. Transfer to a bowl and add coconut oil, rice malt syrup and sea salt. This is best combined using hands and then pressing into a brownie tin. Leave in fridge for an hour or freezer for half an hour while preparing the filling. 
  3. To make filling, combine all ingredients in a bowl and spread on top of the base. Leave in the fridge for an hour or freezer for half an hour. 
  4. To make the topping melt coconut oil and cacao butter, add cacao powder and stir until there is no lumps... Drizzle on top of slice and set in the fridge or freezer. Top with shredded coconut and a few more cracks of sea salt!

Give them a whirl and let me know what you think in the comments section below 🙂

Cheaper Alternatives to Superfoods Plus Four Recipes

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


Superfood soup - image 1

You’ll find no shortage of celebrities endorsing various superfoods all over the world wide web and their social media accounts; which is all well and good until you get a closer look at the price of these super-expensive life enhancers!

WARNING: Beware of the following hash tags when scrolling:

#superfoods #functionalfoods 

But really, you don’t need to burn a hole in your wallet to achieve a healthy and balanced diet. Keep reading for some delicious, healthy, and very affordable alternatives to so called superfoods! I like to call them Supercharged Foods.

Many of you may be wondering, what makes a food a ‘superfood’? Well, to be honest there’s no concrete definition, however, the name ‘superfood’ is actually a marketing term, not a scientific one. A superfood is described as being any food that contains high levels of antioxidants, flavonoids, vitamins and minerals. Antioxidants are well known for their ability to strengthen the immune system, thereby warding off diseases, such as heart disease and diabetes.

The health benefits of these ‘superfoods’ are the result of studies done on specific essential nutrients, that are known to prevent disease and improve immunity, and the foods that they can be found in, in large amounts. If studies show that a specific food contains high concentrations of antioxidants, trace minerals and vitamins, such as Vitamin C, K and B, it can then be referred to as a superfood.

Each time a new study is released shedding light on the health benefits of a specific food, the media runs with this information, publishing their own news stories about these newly researched superfoods. In 2014 kale farmers struggled to keep up with the new demand for kale after several studies reported that kale contained high levels of antioxidants and other essential nutrients, leaving many supermarkets out of stock. The media has a lot of influence over consumers, and with consumers becoming increasingly aware of the benefits of eating healthy wholesome foods, it’s no surprise that supermarkets take advantage of this by drastically increasing the price of these foods!

However, some studies can be misleading, and the results reported can be misinterpreted by the media and consumers. Just because studies have reported that a specific food, such as blueberries, contain large amounts of antioxidants, it doesn’t mean that you have to start eating blueberries every day to maintain vibrant health! Superfoods aren’t the only foods that contain essential nutrients. And by eating a balanced diet that is full of variety, you can guarantee that you’re eating enough essential nutrients without even picking up a superfood. 

Calming Brown Rice Nori

Written by Lee on . Posted in Autumn, Ayurveda, Blog, Blog Dinner, Blog Lunch, Blog Snacks, Nutrient Rich, Organic, Seasonal, Spring, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

Brown Rice Nori sml

Calm your vata with this delicious recipe from Eat Right for Your Shape.

If vata is your dominant dosha, this Ayurvedic brown rice nori is a deliciously filling and nutrient dense vegetarian meal. Vata is governed by the element of air, which means you'll likely be the kind of person who's always on the go, with a tendency to skip meals or eat irregularly due to your flighty, quirky and impulsive personality. 

Whipping up these nori rolls and packing them for lunch will bring you grounding and nourishment when you're on the go, or busy flitting from task to task.

Conventional sushi that's made on sweet white rice can cause blood sugar chaos for many, so this version favours the wholesome goodness of brown rice, combined with fermented soy in the form of tempeh and tamari and a seed component with the addition of tahini. 

A cute combination of different plant based ingredients creates a more complete protein that'll keep you fuller for longer and ensure a slower, steadier uptake of the carbohydrates in brown rice. 

Containing the sweet (madhura) tastes of ghee, carrots and rice, this dish will provide energy while also grounding vata's nervous and stressed energy. 

The salty (lavana) nature of the tamari and seaweed will also stimulate digestion in vata; bringing some much needed warmth to the body and will help the organs and tissues achieve optimum hydration. 

The addition of cucumber is also a beautifully hydrating ingredient that will add some water to vata's airy and dry emphasis.

Vata's aren't the only ones who can enjoy this meal, and with a few little switches it can be made tailored to your dosha. If you're kapha dominant; you are governed by the elements of water and earth, with a tendency towards weight gain, sluggishness and oily skin. 

For this reason you should omit the avocado and carrot which will aggravate you due to an excess of oil and sweetness.

 If you're a pitta- fiery and hot with robust digestion and an athletic strong build; you should switch the brown rice for quinoa to avoid a fast spike in energy and to achieve more mellowing.

Ingredients:

Makes 4 

  • 60 ml (2 fl oz/¼ cup) wheat-free tamari, plus extra to serve
  • 1 teaspoon lime juice
  • 1 teaspoon ghee, melted
  • 65 g (2¼ oz/¼ cup) tahini
  • 100 g (3½ oz) tempeh
  • 370 g (13 oz/2 cups) cooked brown rice
  • 4 nori sheets
  • ½ avocado, sliced
  • 1 Lebanese (short) cucumber, sliced lengthways into eighths
  • ½ carrot, sliced lengthways into thin sticks
  • 2 spring onions (scallions), halved lengthways

Method

  • Combine the tamari, lime juice, ghee and 1 tablespoon of the tahini in a bowl. Add the tempeh and set aside to marinate for 10 minutes. 
  • Remove the tempeh from the marinade. Heat a dry frying pan over medium heat and pan-fry the tempeh until golden
    on both sides. Cut into thin strips and set aside.
  • Combine the rice with the remaining tahini. Lay a nori sheet shiny side down on the bench. With wet hands, take a quarter of the rice and press it evenly over the nori sheet, leaving a 3 cm (1¼ inch) border along the top side. Lay a quarter of the tempeh, avocado, cucumber, carrot and spring onion on top. Moisten the top edge of the nori with water and roll up securely. Repeat with the remaining ingredients.
  • Cut each roll into four pieces and serve with extra tamari.

Tuna Tikka Curry

Written by Lee on . Posted in anti-inflammatory, Autumn, Ayurveda, Blog, Blog Dinner, Blog Lunch, Nutrient Rich, Seasonal, Spring, Summer, Wheat Free, Winter, Yeast Free


Tuna Tikka sml

Curries are the ultimate treasure chest of medicinal spices. I tend to view them as a healing experience rather than simply a meal. There are just so many potent benefits to consuming curries regularly to view this versatile and scrumptious meal simply as fuel. This one is out of my latest book Eat Right for Your Shape.

For example, did you know that turmeric has more peer reviewed studies associated with it than almost any other ingredient? Being one of the most thoroughly researched plants ever; it’s been claimed to match the effectiveness of drugs including statins like liptor, corticosteroids, antidepressants, anti-inflammatories, and drugs for chemotherapy and diabetes. 

This exotic seafood curry also extends on the medicinal benefits with its emphasis on omega-3 fatty acids in tuna. 

Tuna’s high levels of omega-3’s help to reduce the common excess of omega 6 fats in the standard western diet; minimising cholesterol in the arteries and blood vessels and contributing to a healthy circulatory system. 

Omega-3’s are also incredibly important for brain health and function; improving mental health and focus. Tuna is also a beautiful ingredient for anti-ageing and improving skin elasticity and integrity. Just be sure to source wild caught and sustainably sourced tuna wherever possible.

Fragrant Fish Stew

Written by Lee on . Posted in Ayurveda, Blog Dinner, Blog Lunch, Gluten Free, Nutrient Rich, Seasonal, Spring, Summer, Wheat Free, Winter

Fragrant Fish Stew sml

Seafood is something that we all need to eat more of, but can be a terribly off putting experience if it isn’t cooked properly, isn’t selected as fresh as possible, or has been repeatedly presented with little creativity or complimentary flavours. 

Fish is in fact an extremely versatile protein that can be such a pleasure to eat. You just need a few different recipes that will allow this superfood ingredient to shine in different ways. This fragrant fish stew is one of them and it's one of my favourite recipes from my new book Eat Right for Your Shape.

Fish is a wonderful source of protein, omega 3 fatty acids and iodine; two essential nutrients that Western populations are generally lacking. The DHA fats within seafood are very important for brain health and mood; and it’s believed that most adults in the West are lacking in DHA’s and don’t even know it! It’s frightening to imagine how vast an impact this deficiency could be having on our productivity, focus and general mental health.

Chai Creme Brûlée

Written by Lee on . Posted in Autumn, Ayurveda, Blog Breakfast, Dessert, Heal Your Gut, Seasonal, Spring, Summer, Winter

Chai Creme Brule sml

I can’t imagine a more comforting way to end the day than tucking into a gorgeously sweet crème brûlée. Sitting alongside my spiced poached pears with orange, it's a recipe taken from my new book Eat Right for Your Shape.

After that initial crack of the spoon hitting the caramelised roof of candied sugar, the dreamy smoothness of what lies beneath is a moment of pure indulgence. 

If you’re having a big week of work, study, or managing a family, this ayurvedic treat would be the ultimate reward following a post-dinner Epsom salts bath with calming essential oils. And if I haven’t tempted you quite yet, there’s even more to celebrate in this delectable dessert. This isn’t your ordinary crème brulee laden with refined sugar and cream. 

Some savvy switches have been made to make it allergy friendly and a balancing source of nutrition for pitta and vatta dosha’s.

Pitta’s who are governed by the elements of fire and water will benefit from the cooling qualities of coconut cream that will help to pacify a tendency towards heat imbalance driven problems including fever, inflammation and skin troubles like eczema. Although pitta’s should normally avoid oily foods, coconut products are the exception due to their cooling and soothing nature.

If you’re a vata- governed by air and ether elements; you’ll find that your creative, contagiously energetic energy can quickly become imbalanced; bringing a fast shift to worry, anxiety, dry skin and hair, and muscular aches and pains. 

Coconut bark with rosewater, pistachios and raspberries

Written by Lee on . Posted in Blog, Blog Snacks, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

 

Coconut Bark smlLove is in the air. Everywhere I look around...

Need a little something for Valentines Day?  Why not try my sweet coconut bark recipe, a wonderful edible gift for you to make for your valentine.

I believe that the enjoyment of food should extend far beyond the taste and physical pleasure of eating- but should be a joy and meditative experience to select, prepare, revere in the aromas and the visual beauty of the creation as well.

Seasonal, mindful food preparation will bring an incredible sense of grounding into your life, a smile on your face and love in your heart.  

Having a kitchen full of aesthetically beautiful, colourful snacks is something that can transform the little moments of your day into times of self-honour and indulgence.

This sweet and nourishing bark will hit all the points of pleasurable eating right through from the ingredient selection to the moment of savouring.

There really is something special about this sweet treat, it’s almost too beautiful to eat with its vivid colourful hues of red raspberries and glowing green pistachios and a sprinkling of rosewater, the flower of love.

Rosewater has been known to protect skin from infections, soothe the skin and create a lovely pH balance. If you want to find out more about the benefits of Rose Water, be sure to check out this link here

This wholesome snack is also Ayurvedically designed; a perfect summer morning tea or light dessert to pacify the doshas of vata or pitta and comes from my new book Eat Right for Your Shape.

If you’re feeling anxious, with scattered thoughts, you’re vata may need some balancing. The density of healthy coconut fats in this bark will help to ground you physically and have a flow on effect to your fleeting mind and emotions. It will help to calm and balance your quickened energy, leaving you in a state of calm focus.

If you’re the fiery pitta type, with a strong desire to debate and argue and with a tendency to become hot, angry or agitated- especially in the summer heat; you’ll also benefit from the cooling effects of the coconut and the soothing, balancing effects of aromatic rosewater.

On top of the dosha pacifying qualities, your body will revere in the delivery of a potent punch of antioxidants including vitamin C, quercetin and gallic acid from raspberries that help to fight against cancer, heart disease and the signs of ageing.

Serve this stunning snack presented on your prettiest platter. It’ll make you and your partner feel like royalty- even if just for the few minutes (or seconds) it will take you both to enjoy it!

Broccoli Bhajis + Chia Jam and Carrot and Beetroot Raita

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

Brocoli Baji sml

If you're not familiar with the bite-sized Bhaji, it's a well-loved street food in India that's typically spicy. It's similar to a fritter- traditionally served on top of meals as a crunchy addition, but has also become appreciated on its own as a delicious snack enjoyed at Indian festivals, as a starter before meals, and as a comfort food during monsoon season served with a cup of steaming tea and a smile.

This crunchy golden bhaji is a recipe straight out of the pages of my new book Eat Right for Your Shape, based on Ayurvedic principles, and the dish differs from its traditional counterpart with the exclusive use of gluten free ingredients, minus the typical excess of hot spices.

The absence of spicy heat makes it the perfect snack to balance out the Pitta dosha which is commonly fiery and 'hot' in its inherent characteristics of competitiveness, irritability, and the physical symptoms of skin rashes, inflammation and hypertension when in an unbalanced state.

My version will also be seen majoring on the superstar ingredient; broccoli. Broccoli is an excellent source of vitamin C, folate, vitamin K and chromium. It's also high in fibre to aid in detoxifying the digestive system. As broccoli contains subtle bitter qualities that mimic the energy of air and ether; the effect on the fiery pitter is one of lightening, refreshment, toxin removal and cleansing. 

The combination of the chickpea flour and brown rice flour makes a coating of complete protein; transforming it into a snack that'll fill and satisfy your hunger for longer, as well as stabilising blood glucose levels. 

Enjoy these brilliant bhaji's warm as a light meal or snack served with my chia jam and carrot and beetroot raita.

Ingredients:

Serves 4 

  • 300 g (10½ oz/2½ cups) besan (chickpea) flour
  • 2 tablespoons brown rice flour
  • pinch of bicarbonate of soda (baking soda)
  • Himalayan salt, to taste
  • 500 ml (17 fl oz/2 cups) filtered water
  • extra virgin coconut oil, for shallow-frying
  • 120 g (4¼ oz/2 cups) broccoli florets

Chia jam and Carrot and beetroot raita, to serve (recipes below)

Method

  • Sift the flours, bicarbonate of soda and salt into a medium bowl. Gradually add the water, stirring well to avoid lumps.
  • The mixture should have a smooth, paste-like consistency.
  • Heat some coconut oil (about 4 cm/1½ inches deep) in a medium, heavy-based saucepan over medium–high heat. Once the oil is hot (a small broccoli floret should sizzle and float), working in batches, dip the broccoli florets in the batter to coat well. 
  • Drop into the pan and cook until crisp on all sides. Lay on paper towel to drain off any excess oil while you cook the next batch.

Chia Jam

Serves 4

This natural, sugar-free jam suits all doshas. Fruit jams are delicious, but obtaining the desired consistency and firmness usually requires a large quantity of white sugar. This recipe uses chia seeds to create a perfect consistency, and rice malt syrup to add sweetness to the apple and berries. Delicious on its own, it can be used as a topping for pancakes – or a dollop added to the mixing bowl will sweeten up cakes, and a spoonful added to the pan will highlight curries.

Ingredients

  • 1 apple, cored and grated
  • 125 g (4½ oz/1 cup) mixed berries
  • 250 ml (9 fl oz/1 cup) filtered water
  • 90–120 g (3¼–4¼ oz/¼–1⁄3 cup) rice malt syrup, to taste
  • 35 g (1¼ oz/¼ cup) chia seeds

Method

  • Combine the apple, berries, water and rice malt syrup in a small, heavy-based saucepan over medium heat and bring to the boil.
  • Reduce the heat to low and simmer for 20 minutes or until the consistency is thick.
  • Remove from the heat, stir through the chia seeds and transfer to a sterilised jar.
  • The jam will keep in the fridge for 5 days.

Carrot and Beetroot Raita

Serves 3–4

  • 520 g (1 lb 2½ oz/2 cups) sheep’s milk yoghurt
  • 1 raw beetroot (beet), peeled and grated
  • 1 carrot, grated
  • 1 onion, finely chopped
  • 1 small capsicum (pepper), finely chopped
  • 1 garlic clove, crushed
  • 1 teaspoon ground cardamom
  • Himalayan salt, to taste

Method

  • Combine all the ingredients in a large bowl by mixing gently with a spoon.
  • The raita will keep in an airtight container in the fridge for 3–4 days.

Happy Cooking 🙂

Lee x

Eat Right for Your Shape Video

Written by Lee on . Posted in Blog, Videos

I've put together a little video for you, it's just me, no filters, no makeup, no spicy effects or souped-up editing.  

I'm feeling relaxed at home in my kitchen and I'm talking about my new book Eat Right for Your Shape. I hope you'll like it!

This book takes a fresh look at the ancient healing system of Ayurveda and applies it to the way we eat and live.

It's been cooked up in the Ayurvedic kitchens of Kerala, where I spent time last year studying Ayurvedic nutrition and cooking and getting my head around the doshas and supercharged ingredients.

If you want to learn more about the book and see photos of the recipes you can go here.

Or you can click on the video below to hear me talk more about my philosophies behind the book.

If you'd like to buy a copy click here and you'll receive The Renewable Table eBook as a gift.

The Healthy Life – Jessica Sepel

Written by Lee on . Posted in Books, Reviews

The-Healthy-Life-Front-CoverJessica's book is an allegory of her own inspiring journey towards freedom with food and thriving health.

Her wisdom shines through in its pages; encouraging a shift from the outdated calorie-counting and restrictive dieting approach to eating.

Instead, her philosophy is one which acknowledges that good health can be attained when we heal our relationship with food and embrace a mindset of self love.

Jess's personal story is interwoven throughout the entire book, and includes a helpful step by step plan of how she healed her personal relationship with food, which then radiated into a healthy mindset and physical body.

The Healthy Life is peppered with hand painted illustrations and natural photography which focusses on the delicious recipes within. My favourites include the Japanese Broccolini and Green Bean Salad, Asian Style Snapper, Slow Cooked Lamb Shoulder and Chocolate Frozen Yoghurt.

FullSizeRenderThis practical guide will equip and empower you to embrace clean eating with passion, which will have wonderful effects on your skin, gut, immune system and energy levels.

For more information about Jess visit her website here.

Two delicious smoothie recipes

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

Screen Shot 2015-05-06 at 11.40.56 am

Today I'm introducing a couple of my favourite smoothie recipes to brighten up your breakfast.  I created them especially for the Kenwood kCook multi-cooker launch breakfast that I hosted recently. 

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It was a beautiful morning that was held in Balmoral in Sydney at The Public Dining Room.

The sun was shining and the water was sparkling as guests watched swimmers taking their early morning plunge in the autumn sunshine.  Kids were frolicking in the water and building sandcastles. There was a feeling of excitement in the air.

A crowd gathered with lots of my foodie friends and media who came along.

Screen Shot 2015-05-06 at 11.42.21 am

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I got myself included in a super hunk 'manwich'. Not that I am complaining, I can think of worse ways to spend a morning.

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Then next up I did a demonstration on two of the new machines, the X pro blender and the kCook which I demonstrated a breakfast bar recipe in.  It was delicious and I'll share this recipe next week on the blog. I used a gluten free muesli, coconut milk, berries and rice malt syrup to make the bars.

Screen Shot 2015-05-06 at 11.43.35 am

Spotlight on Cauliflower Plus Cauliflower and Raspberry Cheesecake Recipe

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

CheeseCake_2 Oh Boy, have I got a pin-worthy, insta-ready veg for you.
It’s that time of the month where I’m offering a delicious life hack, shining the spotlight on my favourite ingredient- showcasing its history, nutritional benefits and including a scrumptious recipe for you to give a go.
Secretly, I’m hoping to entice you to use more of my favourite ingredient of the month, each week.  That’s the plan.
What do you think of when you see snow-capped trees in winter? Being a foodie means I immediately think of my “IT GIRL” vegetable, cauliflower, with its fluffy brain-like shrubs of sculptured florets clinging together, just begging to be cut down, pulled apart and caramelised, baked and used as a sponge to soak up juices, aromatic flavours and beckoning spices.
Whether used as a stand-alone ingredient, riced, roasted or steamed, added to curries, soups, frittatas, muffins, burgers, patties, or used as a bulkening ingredient in desserts, this humble, fibre-rich crown of curds and cruciferous-ness is comfort food heaven.
Move over Kim Kardashian, even cauliflower pizza crusts have now BROKEN the internet.  #TeamCauliflower
Speaking of desserts, I’m adding a nutritional bonus to treat time and sharing my call me crazy Cauliflower and Raspberry Cheesecake recipe from Eat Clean, Green and Vegetarian.  Scroll down for more.

Instagram

  • Picking the fresh produce for my cooking class aroharetreats in
  • Spring loving had me a blast Spring loving happened so
  • Teaching yoga as the snowflakes  fall aroharetreats superchargedfood winterwonderland
  • C O M P E T I T I O
  • Today at Supercharged Food HQ were talking about seasonal allergies
  • Its a wrap! Garden fresh flaxseed salad wraps aroharetreats superchargedfood

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