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Posts Tagged ‘Eat Yourself Beautiful’

Eat Clean, Green and Vegetarian

Written by Lee on . Posted in Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Candida Friendly, Christmas, Dairy Free, Dehydrating Food, Dessert, Gluten Free, Healthy Home, Nutrient Rich, Organic, Sauces, Seasonal, Spring, Sugar Free, Summer, Supercharged Food Menu, Vegetarian, Wheat Free, Winter, Yeast Free

Supercharged Veg_CVR_lo It is easy being green... and you don't need to wear horsetail braids, love kale or do yoga to be a vegetarian. When I first thought about the next book that I wanted to write after Eat Yourself Beautiful, one of the books that was missing on my recipe book shelf was a complete guide to vegetarian cooking.  I feel like vegetables are the complete package and because they're really high in nutrients and fibre and keep all of the important parts of your body working optimally I wanted to make them the star of the dinner table by placing them front and centre.
In the run up to writing my third print book, Eat Clean, Green and Vegetarian, I'd been stalked on Instagram, asked by a large number of people to include more vegetarian recipes in my books and I began to think that perhaps I was actually losing my Veg-inity somewhat, with all of the slow cooked lamb dishes I was serving up!
The truth is, I consider myself a flexitarian and someone who has a high plant based diet but I don't follow any strict rules when it comes to one diet or another.  I like to listen to my body for clues about what to eat and use real food from nature where I can, remembering to eat in a mindful and balanced way.
It became evident, that the next book I wanted to create was one where every recipe was plant based, but not just your average hockey puck veggie patties or nut roasts that you often see in vegetarian books.  I don't believe that you need to live on boring beans and rice dishes to enjoy a vegetarian diet and my veg dishes sparkle with freshness and the kind of flavour that hails directly out of the veg plot.  They're also all gluten and sugar free and have minimal dairy.
I needed to go beyond meatless Mondays and devise a menu where any day could begin with a vegan edible smoothie, a verdant green breakfast bowl or comforting Amaranth, Walnut and Pumpkin Porridge.
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I've included hearty meals such as beautiful beetroot bourguignon and French roasted ratatouille and ones that can be eaten in-season such as winter vegetable korma or summer lettuce leaf tacos.  Because I consider myself a bit of a soup devotee I've incorporated a creamy mushroom with red quinoa chowder, a wonderfully filling pea soup for the soul and an aromatically curried parsnip pottage.
nachos
Healthy vego snacks if you’re feeling peckish and in the mood for a light indulgence, come in the way of celeriac fries, red onion bahjis with minted raita, mini chive pancakes or sweet spiced nuts- I’m letting you in on my secret weapon for handbags!
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Supercharged Food, Eat Clean, Green and Vegetarian is rounded off with some lip smacking plant based desserts so you never have to skip dessert again.  Think triple mint slices made with beauty boosting spinach! Fresh blueberry fudge which is perfect for lunchboxes or to take to high tea, cheeky spinach ice cream, and you heard it here first, a cauliflower and raspberry cheesecake, yes I said cauliflower and cheesecake in the same sentence!  I know that you'll be surprised at how absolutely delicious it tastes too.  And I’m not sure if I mentioned my ultimate gooey chocolate cake? Pretty hard to believe it's actually good for you.
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Really there’s no reason not to nosh like a nutritionist when you have all of these healthy veg options. After my extensive research into the area of vegetarian food, I was very surprised to discover how extremely unhealthy a vegetarian diet can be if you make bad food choices.
Supermarket options lack essential vitamins, minerals and nutrients needed for health and I couldn't step far enough away from the processed soy, meat and dairy alternatives on show in local shops. Unfortunately, I discovered plot loads of vegetarian products screaming with GM soy. In particular soy protein, soybean oil and soy lecithin which is an emulsifier that’s added to many processed foods.
Soy derivatives have become a toxic additive in our food products and act as a protein and nutrient absorption blocker causing abdominal distress in some people.  I'm yet to find a vegetarian based mayonnaise and salad dressing without soy bean oil and another ingredient, textured vegetable protein, or TVP as it is commonly known which contains the flavour enhancer MSG, can bring on unpleasant reactions in some people, and it was rife across instant vegetarian fare.
I'm hoping that my new vegetarian recipes will alleviate the need to buy processed vegetarian options, especially as my recipes are so easy to recreate at home and are infused with healthy ingredients.
I haven't left out vegans either with each recipe having options to veganise.  If you’re a long standing vegan or going vegan cold turkey, I'm not just talking about convenient alterations, I've included and sign-posted nutritious alternatives that will really boost your health and well-being.
Whether you’re a vegetarian, vegan or flexitarian, you’ll be able to simply and easily swap out ingredients depending upon your individual preferences and eating guidelines and enjoy recipes that really benefit your health and your waistline.
No one likes to open the fridge only to find withering, limp and sad faced vegetables, so I've included a "Storing Your Vegetables" food chart which will help you to understand how to properly preserve nutrients, freshness and keep your beautiful veg edible longer.
The book contains useful seasonal guides so you can see what is in season and there’s a section on how to source the best veg at affordable prices.   Vegetables have enzymes that both make and destroy vitamins and after your produce has been picked, vitamin production stops, but degradation continues so I've also included wonderful methods to store and cook your vegetables to ensure optimum nutrition from your meals.  
This really is the ultimate Vegetarian guide with delicious and inspiring recipes and I hope you love it as much as I do and that you and your family gets years of enjoyment from the recipes.  
Supercharged Food, Eat Clean, Green and Vegetarian will hit the shelves on 1st January 2015 and it's now available for pre-order here.
When you pre-order it, your copy will be sent to you on the 27th December right on track for post Xmas healthy meal planning.  Plus I’m going to give you a free copy of my Supercharged Food for Kids eBook with every pre-order because it's Christmas time!  
To receive your free copy send me an email with your email address and I'll zoom one over to you ASAP!.
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Happy Cooking 🙂
Lee xo      

Teriyaki Chicken Bowl

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

chicken teriyaki (2) When I fall in love with a dish, I always want to reach for my thinking cap and create a healthy version of it.  This may sound to you like culinary madness but this week my mission in the kitchen has been to create a simple Japanese Chicken Teriyaki recipe, filled with nutritious ingredients yet still full of flavour and one that genuinely looks the part. Mr Miyagi? Yes Daniel son!
Stir-fries are great options for mid-week fuss-free meals especially if you’re time-poor yet want something nourishing and filling. My latest recipe can easily be converted to a slow cooked version by skipping the marinade and placing chicken and your choice of vegetables in your slow cooker, pouring the sauce on top and slowly cooking it for about 6-8 hours on low.
Eating healthily doesn’t mean depriving yourself or eating less, it just means eating better and smarter.  The main ingredients to step away from when crafting a healthy home-made Teriyaki marinade are modified corn starch, sunflower oil, breadcrumbs and supermarket processed Asian sauces which are usually full of preservatives and sugar.  You can still enjoy a robust salty taste with a hint of sweetness from a low sugar, low sodium version, just by including ingredients like wheat free tamari, rice malt syrup and coconut oil.
The benefit of stir-fries is that you can veg them up and showcase seasonal ingredients by including anything you have lying about in your fridge. I used broccoli and red and green capsicum which are high in vitamin A and C, as well as potassium, which is important for the proper function of all cells, tissues, and organs in the human body. When in doubt just let your healthy ingredients crowd out other ingredients and add lots of greens or colours of the rainbow.
This recipe is a corker for the whole family and the richly infused Teriyaki sauce is a nutrient boosting box and dice sauce which can be used to take dishes up a notch.  Slap it on top of grilled chicken wings or legs for game day snacks or pan fry salmon with it and position on top of a sky high crunchy slaw.
Try my Chicken Teriyaki Bowl, bursting with goodness and vitality and let me know what you think?  
Chicken Teriyaki Bowl
  Serves 4  
Ingredients to make the chicken marinade
  • 4 chicken breast fillets cut into bite-size pieces or strips
  • 2 TBS wheat free tamari
Ingredients for stir fry
  • 11/2 TBS coconut oil
  • 2 cloves garlic sliced
  • 1 inch ginger grated
  • 1 small red capsicum sliced thin
  • 1 small green capsicum sliced thin
  • 1 small head broccoli chopped
  • 1/2 small red chili deseeded and diced fine
  • 3 spring onions, chopped (reserve some for garnish)
  • 1 TBS toasted sesame seeds
 Yummy Teriyaki Sauce
  • 1/4 cup wheat free tamari
  • 3 TBS rice malt syrup or sweetener of choice
  • 2 TBS apple cider vinegar
  • 1 1/2 heaped tsp arrowroot flour
  • 1 TBS coconut oil (melted)
 Method
  • Place chicken in a medium bowl and pour the tamari over the top to cover. Stir if needed.  Set aside for 1 hour to marinade
  • Heat a large wok or frying pan over medium heat
  • Add 3/4 TBS coconut oil and swirl the pan to coat
  • Add garlic, ginger and chicken and cook until lightly browned and cooked through
  • Transfer to a bowl and set aside
  • Add remaining coconut oil to the pan and then add capsicum, broccoli, chili and spring onions, (reserving some spring onions for garnish) stirring until cooked about 5 minutes
  • Meanwhile whisk all sauce ingredients together in a medium jug
  • Return the chicken to the frying pan and pour sauce over the top stirring until sauce thickens, about a minute
  • Spoon into waiting bowls and top with toasted sesame seeds
  • Serve alongside brown rice

Find my recipe books here.

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.

Mokosh Face Cleansing Powder & Rich Face Cream

Written by Lee on . Posted in Natural Products, Reviews

imgresMokosh are a genuine and authentic cosmetics company who are Certified Organic.  What I love about their beauty products is that they have taken them to a whole new level by drawing on the holistic principles of Ayurveda in their formulations as well as being completely natural and preservative-free. 

I tested out the rich face cream which is divine on the skin and gives a beautiful non-greasy and smooth result hydrating the skin for hours. You only need to use a small amount.  All Mokosh moisturisers are water-free, and therefore up to 5 times the concentration of standard moisturisers, they are extremely rich in active nutrients, bringing a remarkable softness and smoothness to the skin.  The face cleansing powder was developed to provide a gentle, pure means to cleanse and exfoliate daily.  It's free of synthetic ingredients, I used it and found it to be good for cleansing away impurities and leaving the skin feeling toned and refreshed.  

You can read more about their products here.

 

Mixed Berries in Apple Cider Vinegar with Cashew Nut Cream

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

Berries in ACV and Cashew Nut Cream

This breakfast bowl is perfection, and by happy co-incidence it also makes a wonderful dessert.

Simple and understated, the addition of apple cider vinegar will ensure the perfect start to a homemade breakfast in bed.  Deliciousness and nutritiousness collide in a spectacular balancing act of flavours.

Serves Two

 Ingredients

  • 440 g (151/2 oz/2 cups) fresh berries
  • 2 teaspoons apple cider vinegar
  • 45 g (11/2 oz/1/3 cup) slivered almonds

 Cashew Nut Cream

 Ingredients

  • 155 g (51/2 oz/1 cup) raw cashew nuts
  • 170 ml (2/3 cup) filtered water
  • 8 drops stevia liquid
  • 1 teaspoon alcohol-free vanilla essence (optional)

 Method

 To make the cashew nut cream, place all the ingredients in a food processor and whizz until smooth and creamy.

  • Add a little water if the mixture isn’t smooth.
  • Divide the berries between two small bowls.
  • Pour 2 teaspoons of apple cider vinegar over each, top with slivered almonds and cashew nut cream, and serve.

Note: Make the cashew nut cream the night before.  It can be stored in the fridge in a covered container for up to one week. You can substitute the same quantity of almonds, sunflower seeds, macadamias or hazelnuts for the cashews.

For more delicious anti-inflammatory recipes checkout my new book Eat Yourself Beautiful

Kale and Lemon Rind Omelette

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

kale and lemon rind omelette

Wake up with a zing with a mouthwatering omelette.  

I love to create recipes that taste like they came straight out of a vegetable patch. So vibrant and earthy and this comes straight out of my new book Eat Yourself Beautiful.

It's great for the nutritional balancing act too. The biotin found in eggs is fantastic for promoting luscious shiny hair, while the coconut oil and lemon will help your body absorb beneficial iron from the kale.  Which by the way is a fantastic anti-inflammatory food,  one cup being filled with 10% of the recommended daily intake of omega-3 fatty acids!

Here's how to make it. 

Serves One

Ingredients

  • 1 tablespoon coconut oil
  • 3 leaves Tuscan kale, washed, stems removed and shredded
  • 3 organic eggs, beaten
  • 1 tablespoon grated lemon rind
  • 1 tablespoon filtered water
  • 2 tablespoons finely chopped fresh
  • coriander, plus extra, to serve (optional)
  • salt and pepper, to season

 Method

  • Preheat the oven grill (broiler) to high.
  • Heat the coconut oil in a medium frying pan over a medium heat and sauté the kale for a couple of minutes.
  • Add the water and lemon rind to the eggs, beat again and pour the egg mixture over the kale, giving the pan a swirl so the base is evenly coated.
  • Reduce the heat and scatter the coriander over the egg mixture. Cook for a minute or so, until the omelette is firm enough on the underside to be folded over.
  • Tilt the pan away from you and use a spatula to gently lift and fold a third of the omelette on itself.
  • Transfer the omelette to the oven and cook for a further 10 minutes.
  • Remove from the oven, transfer to a plate and top with a squeeze of lemon juice and the extra coriander leaves (if using) and serve.

Lavender Tea with Almond Milk

Written by Lee on . Posted in Autumn, Blog, Blog Breakfast, Blog Snacks, Dairy Free, Dessert, Gluten Free, Organic, Seasonal, Spring, Sugar Free, Summer, Supercharged Food Menu, Vegetarian

lav teaThere’s nothing more delectable than a lavender tea. With its delicate floral scent, this tea creates the perfect moment to unwind and enjoy its fragrant, flowery goodness.

An antidote to insomnia, drink it before bed and you’ll be guaranteed a relaxing night’s sleep. Once you have tried this tea you’ll be able to adjust the quantity of lavender to taste.

Serves One

Ingredients

  • 1 handful dried lavender blossoms
  • 250 ml (9 fl oz/1 cup) boiling filtered water
  • 125 ml (4 fl oz/1/2 cup) Almond or milk of choice warmed

Method

  • Place the lavender blossoms in a warmed teapot and pour the water over the top. Cover with the lid and allow to steep for 7 minutes.
  • Add the almond milk, strain into a mug, then sip and count your blessings.

For more delicious anti-inflammatory recipes check out my new book Eat Yourself Beautiful

Two Simple Breakfast Bowls

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

breakfast bowlsHello autumn! In an effort to coax me and my cozy high socks out of bed on cooler April mornings I’ve been filling my mind and appetite with warming breakfast bowls and spicy chai.

Never one to argue with a craving, for the past few weeks, I’ve been on a bleary-eyed breakfast bowl bender and today I’m sharing two of my favourites. You may have already seen them on insta because we are on very good terms at the moment.

Two extra special kind of delicious bowls, one savoury and one sweet. Double yum!

As the colder weather rolls around it makes sense to eat with the seasons. We change our clothing to move with the seasons so it makes sense to change our diets too.  In my undying hearty appreciation of food I think that seasonal food tastes much better because it’s had the chance to ripen and develop naturally, brimming with more nutrients and minerals and it’s easier on the hip pocket too.

To break out of your breakfast rut, swap out your current dubious gluten free mystery packaged cereal and try these healthy nourishing bowls. Really, all you need is an investment of fifteen minutes at the stove and before you know it you’ll be fully awake and enjoying a comforting bowl of nourishment. Gulp!

Used by the Aztecs quinoa, a hard core super grain is gluten free, high in essential amino acids, and a great source of protein. Feel free to tinker with the recipes and top as you desire depending upon the season. 

Supercharged Tip: Make extra quinoa to squirrel away in the freezer or for a quick lunch or dinner.  Try fried rice or veggie stir fry. Your future self will thank you.

Directions for consumption. Eat snuggled on the sofa with a fuzzy blanket until it’s time to leave the house.

Drum roll.

Quinoa Fig and Walnut Bowl

Serves One

Ingredients

  • 1 cup cooked quinoa
  • ¼ cup of toasted walnuts
  • 6 strawberries roughly chopped
  • 1 fig sliced
  • Almond or coconut milk to taste
  • Handful of seeds to garnish (optional)
  • Plunge in the spoon

Method

  • Cook quinoa to package directions
  • Place quinoa in a bowl pour on milk (can be warmed if preferred)
  • Pile walnuts, strawberries and fig slices on top
  • Sprinkle with seeds

Nourishing Bowl

Serves One

Ingredients

  • ½ cup cooked quinoa
  • 2 eggs
  • 1 TBS extra virgin olive oil
  • ¼ tsp cumin
  • One cup kale roughly chopped
  • 1 small can of sardines in extra virgin olive oil (or fresh)
  • Sprinkling of dukka (optional)

Method

  • Cook quinoa to package directions and boil water for eggs for softly boiled
  • Meanwhile in a frying pan place olive oil and cook kale with cumin until wilted
  • Place quinoa in a bowl then spoon in kale and pop sardines beside
  • Sprinkle with dukka

To read more about my recipe books visit the bookshelf here.

Smashed Sardines with Avocado on Chia and Flaxseed Loaf

Written by Lee on . Posted in Blog Breakfast, Blog Lunch, Blog Snacks, Candida Friendly, Dairy Free, Gluten Free, Organic, Seasonal, Spring, Sugar Free, Summer, Supercharged Food Menu, Wheat Free, Winter

sardines avoPeople often ask me what my favourite recipe is from my new book Eat Yourself Beautiful and although I love them all my special favourite is Smashed Sardines with Avocado on Chia and Flaxseed Loaf.  It’s probably because I eat it a few times and week and always feel so happy afterwards. Clap along if you agree. 

Sardines may not immediately strike you as a happy food, but these little guys are sky high in mood boosting omega-3 fatty acids and Vitamin B12 and loaded with minerals such as calcium, iron, magnesium, potassium and zinc. They can also make your wallet happy because they’re an inexpensive meal to bring the table.  A can of sardines in extra virgin oil will set you back about $1.80 AUD.

A 2012 study reveals that fish oil increases transmission of serotonin in the brain which controls emotion.  Because of their ability to increase serotonin levels this makes fish oils a good mood food to include in your diet.

Hair, skin and nails benefit too; sardines are one of the most powerful beauty boosters because their omega-3 content benefits the circulatory system, hydrating the skin, and helping you to avoid incoming wrinkles.

Omega-3s are brilliant at oxygenating your skin tissue, revitalising and improving your skin tone and giving you a healthy glow.  They're an integral component of the cell membrane and without them the cell membrane becomes stiff and dehydrated, resulting in dry, flakey skin. 

The most intriguing benefit of sardines is that they help to slow the aging process. They’re rich in the vital enzyme CoQ10 which promotes a healthy immune system, restores vitality and is a potent antioxidant. If you’re working towards glowing skin and maintaining skins elasticity, preventing sagging and a more youthful appearance, sardines are a better choice than any toxic skin product that you can buy. Another  good reason to step away from the cosmetics counter. 

Although fresh is best, canned sardines in extra virgin olive oil are a convenient option, as they require minimum preparation.  The good news about sardines is that they’re not mercury heavy like tuna.  You can add them to salads, or combine with lemon juice, olive oil, Celtic sea salt and cracked pepper on a gluten free cracker for a tasty, nutrient dense snack.

sardineBut I'm not a sardine fan!

Swap out your oil for flaxseed, chia, or extra virgin olive which are also high in Omega 3 and will give you similar benefits.

 

For a match made in heaven, pair sardines with avocados, a beautifying tool which has been used for centuries. The high levels of vitamin E found in avocados mean that they work as a skin-soothing, moisturizing agent and the vitamin A helps to remove dead skin cells from the body.  It’s often used as a remedy for dry skin or by those who experience eczema.

Because it’s easily absorbed into the deepest layers of the skin, creating the smoothest skin by restoring nutrients, stimulating new cell growth and improving blood circulation avocado is a wonder-food to add to your diet. The healthy oils found in avocados are also used to increase shine and inject moisture into the hair, and work as a great remedy for dry and brittle hair.

To boost your beauty naturally serve up this dish immediately.

Smashed Sardines with Avocado on Chia and Flaxseed Loaf

Serves 1

Ingredients

  • 1/2 avocado, peeled and pitted
  • 1 tablespoon freshly-squeezed lime juice
  • 1 teaspoon chopped red chilli (optional)
  • pinch Celtic sea salt
  • freshly cracked black pepper
  • 2 slices gluten-free bread
  • small handful of rocket (arugula) leaves
  • 120 g (41/4 oz) tinned sardines, smashed
  • extra virgin olive oil, for drizzling

 Method

  • Place the avocado, lime, chilli, salt and pepper in a bowl and mash together with a fork.
  • Toast one or two slices of your favourite gluten-free bread (I use chia and flaxseed loaf the recipe is below).
  • Spread the avocado mixture over the bread and top with rocket and smashed sardines.
  • Drizzle with extra virgin olive oil and serve.

Chia and Flaxseed Loaf

Chia and Flaxseed Loaf

Makes one loaf

This is my daily bread and what a diva of a loaf it is. Use it for blissful open-top sandwiches or a mouthwatering and satisfying toasted sandwich. The perfect skin food.

Ingredients

  • 350 g (12 oz/21/3 cups) gluten-free self-raising flour
  • 30 g (1 oz/1/4 cup) ground flaxseeds
  • 20 g (3/4 oz/1/4 cup) chia seeds
  • 115 g (4 oz/3/4 cup) mixed sunflower seeds and pepitas (pumpkin seeds)
  • 1/2 teaspoon sea salt
  • 4 organic eggs
  • 1 teaspoon apple cider vinegar
  • 4 tablespoons melted unsalted butter
  • 80 ml(21/2 fl oz/1/3 cup) tablespoons additive-free coconut milk
  • 6 drops stevia liquid
  • 125 ml (4 fl oz/1/2 cup) filtered water

 Method

  • Preheat the oven to 175°C (345°F/Gas 3–4) and grease and flour a 20 x 9 cm (8 x 31/2 inch) loaf (bar) tin.
  • Combine the flour, flaxseed, chia, sunflower and pumpkin seeds and salt in a bowl and mix until combined.
  • In a separate large bowl, use an electric mixer to beat the eggs for about 2 minutes – they should be pale and fluffy.
  • Stir in the apple cider vinegar, butter, coconut milk, stevia and water. Pour the wet ingredients into the bowl with the flour mixture and stir well to combine.
  • Spoon the mixture into the prepared loaf tin and bake in the oven for 40 minutes, or until a skewer inserted in the centre of the loaf comes out clean.
  • Turn out onto a wire rack to cool.

This loaf will keep for one week in the fridge or two months in the freezer.

You can find my recipe books here.

Happy Cooking

Lee xo

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