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Posts Tagged ‘gluten free’

What is SIBO? FREE online summit

Written by Lee on . Posted in Blog, SIBO

There's a little known condition that's secretly affecting the daily lives of millions of people around the world! I'll give you a hint... it starts with an S and ends with an IBO.

For those of you who don't know, SIBO (small intestine bacteria overgrowth) is a condition present in over 60% of people with irritable vowel (oops) bowel syndrome 🙂

If you suffer from any of the following:

  • Bloating
  • Chronic Constipation or Diarrhoea
  • IBS

It could be SIBO!

Before the freak out begins (Hello Dr. Google Search!), I've got another solution.

My friend Shivan Sarna and her Co-host Dr. Allison Siebecker are bringing together some of the foremost experts across the globe to discuss this little known, yet potentially life altering disease.

I'm so excited to be part of the FREE SIBO SOS Summit, where leading nutritionists, international doctors and patients are going to reveal one of the most overlooked and under-diagnosed conditions on our planet.

If this is an area of interest for you, it’s going to change your mind, change your life and move you to take real action about your own health and wellbeing. Featuring over 5 full days of expert interviews, Shivan will take you deep into the causes, treatment options and expert opinions on everything from diet, to medication and information you need to know to help and encourage you to regain your health and beat SIBO (even if you didn’t know you had it!).

We're giving you access to treatments, tests, tips and breakthroughs that really work. It's perfect to help you and potentially, your patients, treat and prevent SIBO. As a special guest, I'll be speaking all about gut health and how you can simply make healthy eating delicious and I'm so excited to bring you along. 

The FREE online summit is from the 24th June-28th June.

You can sign up here!

I'll see YOU at the SIBO summit!

Lee xo

Eat Right for Your Shape. Well Hello U.S.A, I’ve Arrived!

Written by Lee on . Posted in All, Blog, Eat Right for Your Shape, gut health, Recipe Book

G'day USA friends!

Today is the the day I get to share the happy news that my cookbook, Eat Right for Your Shape, is now available in the US.

You can click here to find out where.

Eat Right for Your Shape takes a brand new look at the ancient healing system of Ayurveda, where I show you how you can apply the healing system to your everyday life through delicious recipes and inspired practices.

Originating in India, Ayurveda presents a holistic approach to wellness and living in harmony with yourself and your surroundings, through creating unity between mind, body, senses and soul. It looks at treating the individual rather than the disease or issue that they may have, to achieve good physical, mental, emotional and spiritual health.

This book is a practical guide on how to nurture yourself through balance, harmony and self- care. Eat Right for Your Shape covers eating habits, digestion, daily routines, yoga and meditation plus some of my favourite recipes!

The book starts with a questionnaire to help you establish your dosha or constitution. This helps you create a greater understanding of yourself and helps you understand what you should eat accordingly to improve your health. In this way, the book is a practical guide to eating correctly for your individual needs.

Following this is a chapter of some of my favourite basic yoga poses and breathing exercises to nurture your dosha, or shape, and to help correct doshic imbalances to create harmony, manage weight and restore health.

My book goes beyond just a tool used in the kitchen, it’s created with the sole intention to improve your everyday life. But don’t worry, that doesn’t mean I’ve skimped on the recipes! The recipes are created with simple and seasonal ingredients making them full of flavour and completely satisfying. 

The book is all about guiding principles rather than strict rules. Ayurveda isn’t a fad diet, it’s a holistic way of living. Eat Right for Your Shape will help bring your body back into balance so that you’ll become the size and shape you were always meant to be.

In other U.S News...

If you haven't heard about my other US release, my #1 Selling book, Heal Your Gut, is also available in the US! The book features 90 gut-loving recipes that aim to cleanse, restore and nourish your insides. Heal your Gut contains a four-week treatment program to improve your internal and external health.  

You can find out more about it here and order from online retailers.

Amazon

Barnes & Noble

IndieBound

Indigo 

It’s been such a fulfilling journey to bring both of these books into your hands.

I hope you'll love them and enjoy the recipes!

Lee xo

Whole Food, Bowl Food + Carrot Cake Spiced Buckwheat Porridge

Written by Lee on . Posted in Books, Food & Drinks, Reviews

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If you’ve ever tuned into My Kitchen Rules (like yours truly!) you would've seen Anna Lisle and her mum, Cathy, cooking their way to our television screens back in 2014. Their keen determination, passion and talent made their instant restaurant episode reach over 2 million views!

Since then, Anna has become an established lifestyle journalist, foodie, instagrammer, author and passionate cook. In fact, Anna has just released her latest book, Whole Food, Bowl Food which is a modern cook’s dream. It contains over 100 inspiring recipes to get you in the kitchen and loving every second of it. So now, you can have your (gluten-free and sugar-free) cake and eat it too!

Anna Lisle_Profile Shot_New Holland Publishers

Anna moved to London in 2016 and I was lucky enough to catch up with her there during my book tour for Fast Your Way to Wellness. Anna is as wholesome and warm as her recipes. She believes in homely fuss-free food and that’s exactly what she delivers.

Whole Food, Bowl Food uses gluten-free ingredients in their most natural state to let whole foods shine. In our modern world, we can sometimes forget how delicious food can be when it’s made simply. This is what Anna teaches us.

Whole Food, Bowl Food has no hard-to-pronounce ingredients or wacky sauces, just easy ingredients that we all know and love, made differently.

One of the reasons I love this book is because like Anna, I love bowls! I know that sounds a little crazy (which isn’t too unusual around here), but there’s just something so comforting and enjoyable about eating food out of a bowl. It’s a relaxed way of both cooking and eating that makes the experience so enjoyable. This also means that you can enjoy Anna’s delicious recipes while sitting at the dining room table, perched on your favourite park bench or while immersed in the sand at the beach. How cool is that?

Whole Food, Bowl Food  has food for the whole family to enjoy. At the top of each page, Anna indicates the different dietary guidelines it can fit – listing everything from paleo to vegan! Now that is sure to make our lives a little easier! Each recipe is simple enough to make after a long day at work or when in a rush in the morning, but special enough to impress your friends with.

One of my favourite recipes in the book is her Carrot Cake Spiced Buckwheat Porridge and Anna has kindly shared it with us.

Whole Food, Bowl Food includes deliciously tasty recipes that will leave you wanting more!

Congratulations on the new book Anna - it's a great one!

Check Anna out on instagram and go to her website for more!

carrot cake porridge

Carrot Cake Spiced Buckwheat Porridge

Serves: 3-4 

Ingredients:

  • 100 g (31⁄2 oz) raw buckwheat, washed and drained
  • 500 ml (16 oz) Fresh Cashew Milk or milk of choice
  • 1 Pink Lady apple (or other variety), coarsely grated
  • 1 carrot, peeled and grated
  • 40 g (11⁄2 oz) shredded coconut
  • 1 teaspoon vanilla extract
  • 1 teaspoon ground cinnamon
  • 1⁄2 teaspoon mixed spice
  • pinch of sea salt
  • 3–4 tablespoons sultanas, roughly chopped
  • 2 tablespoons walnuts or pecans, roughly chopped
  • pure maple syrup (if vegan) or honey, to drizzle

Method

Place buckwheat, cashew milk, apple, carrot, coconut, vanilla, cinnamon, mixed spice, salt and sultanas together in a medium saucepan. Over a gentle heat, stir regularly until buckwheat is cooked and the mixture has thickened, about 30 minutes.

Divide porridge between 4 bowls. Serve with persimmon slices, scatter with extra grated carrot, coconut, nuts and drizzle with honey or maple syrup, if desired.

Coconut Banana Bread

Written by Lee on . Posted in Blog, Blog Breakfast, Breakfast, Dairy Free, Dessert, Desserts, Fasting, Gluten Free, Recipe Book, supercharged food, Vegetarian

banana breadNever ever think that just because you’re sticking to an eating protocol that you have to be a victim of restriction. I’m not a believer in hard core dietary limitation, however I do believe you can achieve detoxification, cleansing, and give your gut a rest from everyday stressors whilst still indulging in pleasure. All it takes is some creativity and an open mind.

In fact, fasting as a spiritual practice is a way to experience the pleasure of a higher conscious state, mindfully detaching from mealtimes as a way to re-focus. During my fasting protocol, which isn’t a complete abstinence of eating all together, you do have the opportunity to truly savor simple elemental flavours. By the end of a fast, you may actually find that your taste buds have re-wired to find even vegetables bursting with sweetness.

Ritual is something of a lost art in our society, and sitting down to food with a mindful, conscious approach is somewhat of a shock to the system in our fast paced world. How often do you sit down, breathe, indulge, and bask your senses in the still quiet of a meal? This approach can act as a mini health retreat, a minor meditation that will re-set your mind on the goodness and beauty of life.

While I’m fasting, I love to sit down in the afternoon to take a pause between ticking tasks off my to-do list, to have some time for myself; refueling for the afternoon. I’ll light myself a candle, prepare myself a pot of herbal tea in a nice tea-pot, and sit down to a snack. My strawberry teacakes are a true delight for afternoon tea, and my lime and blueberry muffins are a sweet treat that will never disappoint.

While I’m fasting, I still want to enjoy a treat that is generous in flavor, and I’d have to say this coconut and banana bread from my new book Fast Your Way to Wellness is an utterly gorgeous indulgence, with a tropical twist on the classic flavours of everyday banana bread, which is usually loaded with wheat and white sugar.

This beauty is free from gluten, low in fructose and uses coconut flour, which imparts the flavour of a Maldivian island, yet offers a range of health benefits. Coconut supplies energy building medium chain fatty acids, micro-flora support and defence against parasites and pathogens thanks to lauric acid and monolaurin. Studies have also shown the fatty acids in coconut help you to eat less, and this is believed to be the result of the way these fats are metabolized.

Bananas are high in potassium, vitamin B6, immune boosting vitamin C, and also contain nutrients that moderate blood sugar levels; helping you to avoid blood sugar plummets during periods of fasting. Bananas are also quite rich in fibre and resistant starch, which are loved by your gut microbes, keeping all those friendly bacteria happy, healthy and fed. Look after these guys and they will look after you! You can read more about the importance about gut health in my popular e-Book Heal Your Gut.

I use a few eggs in this recipe, which adds a good hit of protein to keep you fuller for longer. Honestly, I’m not sure I can find another ingredient that quite matches the nutritional generosity and convenience of the mighty egg. These guys are the perfect portion of fats, proteins and nutrients to aid in body building and all round nourishment. They’re an inexpensive, high quality source of protein, which is found mostly in the whites.  Egg whites contain rich sources of selenium, vitamin D, B12, B6 and minerals such as iron, zinc and copper. Egg yolks contain fat soluble vitamins A, D, E, K and lecithin. If you buy high quality free range eggs that have come from hens who have pecked around happily in green pastures, they’ll also contain a nice dose of anti-inflammatory omega 3 fatty acids, so be sure to know you’re eggs.

Aside from binding this bread nicely, eggs are intentionally part of the recipe to ensure you are gaining nutrient density and protein to keep you happy during a fast. But you’ll barely notice you’re fasting when ritually enjoying a slice of this luscious loaf, and with an open and conscious mind, every mouthful will bless your tastebuds.

Take the time to bake and enjoy this gift to yourself with a cup of herbal tea such as this lavender tea with almond milk, or a cleansing and anti-inflammatory turmeric and ginger tea.

Coconut banana bread

Makes 8 slices

119 calories per slice (498kJs)

 Ingredients:

  • 3 ripe small bananas
  • 3 medium eggs, lightly whisked
  • 90 g (31/4oz/1/4 cup) rice malt (brown rice) syrup  
  • a few drops alcohol-free vanilla extract
  • 30 g (1 oz/1/4cup) coconut flour
  • 3/4teaspoon bicarbonate of soda (baking soda)
  • 1/2teaspoon salt
  • fruit, to serve (optional)
  1. Preheat the oven to 180°C (350°F) and grease a 21 x 9 cm (81/4x 31/2 in) loaf (bar) tin.
  2. Peel and mash the bananas in a medium bowl. Add the eggs, rice malt syrup and vanilla, then mix well. Add the flour, bicarbonate of soda and salt, then mix well. Pour the mixture into the prepared tin.
  3. Bake for 50 minutes, or until a skewer inserted in the centre of the bread comes out clean. Completely cool in the tin on a wire rack, then slice and serve with fruit (if using).

Easter Bliss Balls

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

hyg bliss balls

Are you getting ready to hop into Easter?

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

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

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

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

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

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

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

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

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


hyg bliss balls 2LEEaster Balls

Ingredients

Directions

Makes: 12

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

Supercharged Tip

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

Happy LEEaster,

Lee xo

A Whole New Way to Eat + Greek Lemon Chicken with Farro Recipe

Written by Lee on . Posted in Books, Reviews

A Whole New Way To Eat_CVR

Are you ready to look at food through a whole new lens?

Vladia Cobrdova, former juice bar girl, turned Chief Operating Officer of aboutlife, businesswoman, nutritionist and wellness ambassabor has just debuted her new beautiful book, A Whole New Way to Eat.

In her book, Vladia focuses on real food and healthy eating, rather than following the latest dieting craze. A Whole New Way to Eat contains over 135 classical recipes, like butter chicken, with a healthy twist, making them simple enough to prepare and delicious enough to enjoy. The book celebrates Vladia’s work at aboutlife, including her scrumptious recipes that have been made famous in their marketplaces and cafes all over Australia.

I recently had the chance to spend time at the aboutlife store Double Bay, launching my latest book Fast Your Way to Wellness and afterwards snuck in a chat with Vladia over an English breakfast tea.  

She says "I love inspiring people to get back to natural foods and a real way of eating like our great grandparents use to". Vladia's first food influencers were her grandmother and mother, who raised her on wholesome and real food.

Growing up in the former Czechoslovakia under a strict communist regime, meant ducking out to the nearest takeaway or fast food outlet was simply impossible. She says she was lucky in that sense, her food foundations were always real honest food, small portion sizes and an appreciation of home cooking.

Dreaming about food

A quick selfie at aboutlife


       

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Whether you’re following a paleo-based diet, you’re an inspired vegan or you just want to create something equally delicious as it is healthy, A Whole New Way to Eat has got you covered! The book focuses on eating and cooking real food that every part of you will love - from your taste-buds to your gut. Vladia emphases the importance of using food in its most natural state, like eating seasonal foods that are free of unwanted pesticides and chemicals.

Whether it’s her Veganola for breakfast, Salted Almond Butter Smoothie for a pick-me-up or her Purple Cabbage Dumplings recipe for dinner, Vladia has perfectly balanced spices, tastes and nutrients to ensure that each recipe is made to perfection.

Cooking with A Whole New Way to Eat is a wonderful way to ensure that everyone around the table is loving what they’re eating and that their bodies are loving them right back afterwards!

One of my favourite recipes from the book is the Greek Lemon Chicken with Farro and Wild Rocket and Vladia has kindly shared it with us.  

Congratulations on your new book Vladia!

You can follow Vladia on instagram here.

GreekLemonChicken

GREEK LEMON CHICKEN WITH FARRO & WILD ROCKET

Prep time:

20 minutes, plus overnight soaking

cooking time: 1 hour

Serves 4

Ingredients: 

  • 200 g (7 oz/1 cup) farro (spelt)
  • 60 ml (2 fl oz/¼ cup) olive oil
  • 4 chicken Marylands (leg quarters), about 1.5 kg (3 lb 5 oz) total 
  • 1/3 cup garlic cloves, finely chopped
  • 500 ml (17 fl oz/2 cups) Bone Broth
  • 80 ml (2½ fl oz/1/3 cup) lemon juice
  • ½ teaspoon each salt and freshly ground black pepper
  • 1½ tablespoons finely chopped sage leaves
  • ¼ cup thyme leaves, plus a little extra to serve
  • 1 tablespoon dried oregano
  • 2 eggs, lightly beaten
  • 2 large handfuls rocket (arugula)
  • 1 teaspoon lemon zest
  • Extra virgin olive oil, for drizzling

Method

Place the farro in a bowl, cover with cold water and soak overnight.

The following day, preheat the oven to 180°C (350°F).

Heat the olive oil in an ovenproof frying pan over high heat. Cook the chicken until golden all over. Remove and set aside. Add the garlic to the same pan and stir for 1–2 minutes until golden. Drain the farro and add to the pan with the chicken, broth and 250 ml (9 fl oz/1 cup) of water. Bring to the boil, then add the lemon juice, salt, pepper and herbs and stir to combine. Cover the pan with a lid or foil and bake for 40–50 minutes until the farro is tender.

Remove the pan from the oven and gently stir the egg through the farro. Bake, uncovered, for another 10 minutes or until the egg is creamy but not scrambled. Remove from the oven and fold the rocket and lemon zest through. Sprinkle with the extra thyme and a drizzle of olive oil and serve immediately.

Images and recipes from A Whole New Way to Eat by Vladia Cobrodova (Murdoch Books, RRP $39.99).

‘Straya Day Lamingtons

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

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‘Straya day is almost here and I’m celebrating the ‘Bush Capital’ with a healthy version of one of our nation’s iconic sweet treats.

Although not being born an Australian, celebrating this day has never felt alien to me and it’s a wonderful thing to have a special day nominated to praise and thankfulness at being able to live in this radiant country.

Marking ownership, community, belonging, love and acceptance are feelings that all Aussie’s and newfound-Aussie’s like myself are able to experience first hand.

And on that note, what better way to celebrate our national birthday than to fire up the Barbie, throw on your swimmers, forget any troubles and rejoice with family and friends with the sun brimming down on us!

Bounding forward with this sense of belonging and togetherness, I’d love you to create some unique national treasures in the form of delicious Lamingtons.

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Did you know that these scrumptious chocolaty treats were named after Lord Lamington? However, how they came to be square is a question slightly more shrouded in mystery.

Either designed around the appearance of Lord Lamington’s favourite hat, or made originally from dirt by the Lord’s youngest niece whilst she was making a ‘mud pie’ with a twist in her garden, it has never been officially confirmed, however what we do know is that the Lord’s niece had quite the vivid imagination.

Taking on the spirit of this sprightly little girl and her homemade mud pie, I’m sharing my ‘Straya Day Lamingtons recipe from my new cookbook Supercharged Food For Kids. It’s a print version of my popular eBook.

Getting children involved in the making of food is an enjoyable way to bond after a busy day or week of school, not to mention a pleasurable way to get hands on and have fun and just relax in the kitchen. Ok, maybe not relax completely but it sure will be entertaining! Minus the clean up 😉

With your children learning the ways of the quantities, measuring and mixing, their hard efforts don’t go a miss, a little reward of licking the bowl (we all do it!) will be sure to place a wide grin on their chocolate smeared faces!

So let’s grease those paws and pans and get baking to celebrate our joyous day.

Happy Australia Day everyone 🙂

‘Straya Day Lamingtons

Makes 12

Ingredients

  • 6 large eggs
  • 2 tablespoons rice malt syrup
  • 1 teaspoon alcohol-free vanilla extract
  • 55g (2oz) extra virgin coconut oil, melted
  • 60g (21/4 oz/1/2 cup coconut flour
  • 1 1/2 teaspoons gluten-free baking powder
  • 180g (6 1/4 oz/2 cups) desiccated coconut

Icing

  • 110g (3 3/4 oz/1/2 cup) extra virgin coconut oil
  • 45g (1 1/2 oz) coconut butter
  • 55g (2 oz/ 1/2 cup) cacao powder
  • 60ml (2 fl oz/ 1/4 cup) almond milk
  • 90g (3 1/4 oz / 1/4 cup) rice malt syrup
  • pinch of ground cinnamon
  • 1 teaspoon alcohol-free vanilla extract

Method

  • Preheat the oven to 160°C (315°F)
  • Grease and line a 20cm (8 inch) square cake tin
  • Using an electric mixer, beat the eggs with the rice malt syrup and vanilla until light and fluffy.

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  • Beat in the coconut oil, then gradually beat in the coconut flour and baking powder until smooth.
  • Spoon the batter into the prepared tin and bake for 25-30 minutes or until golden brown and a skewer inserted into the centre comes out clean.

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  • Remove from the tin and cool on a wire rack.

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  • To make the icing, stir all the ingredients together in a bowl until smooth.
  • Spread out the desiccated coconut on a plate.
  • When the cake is cool, slice into squares and dip each square into the icing, coating well.

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  • Roll in the coconut, ensuring all sides are covered.

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  • Refrigerate to set the icing.

The Lamingtons will keep in an airtight container in the fridge for 3-5 days.

5 Ways to Spring Clean and Heal Your Gut

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Lunch, Candida Friendly, Heal Your Gut, Heal Your Gut Blog, microbiome, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Winter

happy girlIf the words internal spring clean have you anticipating a week of ingesting bottles of cayenne pepper, lemon and maple syrup and it gives you the dreads then read on.
There are less gentler expungement methods of releasing the sluggishness of winter and enjoying an internal spring clean than dramatic master cleanses.  You don’t need to live off roughage and rabbit food or partake in faddish five day juice detoxes and down slippery elm to enjoy the benefits of healing your gut simply and in your own time.
Here are five simple and effective ways to gently give your gut a good seasonal clean and alleviate gastrointestinal anguish.
Maintain a healthy balance of gut flora
A healthy gut flora balance should include approximately eighty five percent good bacteria to around fifteen percent bad bacteria. However the modern diet that is high in sugar, carbohydrates, preservatives and additives is the perfect breeding ground for promoting an overgrowth of bad bacteria that will kill off your healthy gut flora very quickly.
Other causes of this imbalance include the intake of modern medicines such as antibiotics, or drinking tap water; which contains chemicals such as fluoride and chlorine. If you suffer from acne, low energy, digestive problems, or low immunity; chances are that you have an imbalance in your gut flora that needs to be rectified.
Cutting down on sugar, increasing your intake of dietary fibre, anti-inflammatory healthy fats such as extra virgin olive oil, flaxseed oil, cold pressed extra virgin coconut oil and avocadoes, and increasing antioxidant rich foods will help to eliminate bad bacteria. Probiotic and fibre rich foods and an abundance of fresh vegetables including leafy greens will sweep out bad bacteria from your system and have an alkalizing effect on the magical universe within, promoting a healthy gut flora balance.
Rest your tummy twice a week
It’s not difficult to plant your gut in repair mode pronto.  Giving the digestive system a rest a couple of times a week is not rocket science and it will help to fast track your gut lining rebuilding.  Evidence is stacking up towards the benefits of intermittent fasting.
I don’t agree that you need to “fad fast” with no food at all to promote great gut healing.  On your fasting days you can consume a delicious array of health promoting soups that not only fill you up but provide you with beneficial vitamins and minerals.  It’s important not to fast in an extreme way whereby you fall into the trap of not eating at all and then having free reign the following day to gorge out on too much food.  It will become a counterproductive mind trip and will set you up for failure.

Heal Your Gut

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

Heal-Your-Gut-3d-coverSo excited to be finally launching my new eBook Heal Your Gut!

I hope that you'll enjoy the book, it's a culmination of my personal quest for healing and everything I have learnt along the way to bring my health back into balance.

It's an informative, uncomplicated and achievable gut healing protocol which will inspire, motivate and bring about true healing to your body minus the expensive supplements and faddish diet trends.

The natural four week protocol is not scary and honors the body as a whole.  The healing program is divided into four phases for you to follow one step at a time, and in your own time.  What I think you'll embrace about this book is that it's not dictatorial and takes you into account as an individual on your own healing pathway. 

My Healing Manifesto

Heal Your Gut encourages you to work with your natural gut flora in a positive and supportive way, and not fight against it as an unwelcome and unruly opponent.  It provides step by step guidance on how to bring your gut flora into balance with food to achieve optimum and enduring health.

Heal Your Gut features over fifty sweet and savoury recipe inspirations, drawing on whole foods and a kaleidoscopic rainbow of healing ingredients.  There are simple solutions for blood sugar, energy maintenance and gut healing and it covers breakfast, lunch, dinner and dessert.  There are also delicious snacks and beverages to indulge in.

The eBook includes step by step guidelines on how to heal your gut, and gives information on self-love and living with flexibility and not rigidity. It features personalised anecdotes to bring healing closer to home, and demonstrates that healing is truly possible.

The book also connects with the emotional, stress and brain related aspects of gut health.  Recognising the activity of cortisol in the body, meeting the Vegus Nerve, and really learning to belly breathe through fears and worries is just one crucial part to healing from within.

There are chapters covering the gut and immune system connection and the two-way interdependent relationship between the gut and the brain.  The book also covers lifestyle factors which contribute to gut health such as such as cleaning products and beauty products.

This isn’t a book to just read, I urge you to interact with it, print it out and make notes in the margins, scribble on it and make it your own wellness plan. This is your book and I have written it for you.  Read more and purchase the eBook here.

Here's a peek at some of the healing recipes to enjoy...

Supergreen Soup

cauli mash

Turnip and Cauliflower

Find out more about the book here.

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Happy Cooking!

Lee xo

Creamy Curried Cauliflower with Cashews

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

Like humans, different foods can become better versions of themselves by association. Certain ingredients are taken up to another level when married to Mr. Right; think tomato and basil.  They’ve been soul mates all along, partners in crime, just waiting to bring the best out in one another. Cauliflower is another one that’s transformed when matched up with an eligible bachelor. She’s quite a plain-jane ingredient on her own, but a dead set knock-out when in the right relationship. Although if she were on facebook her relationship status would be “Its complicated". Rather than a sensible matrimony between two ingredients, she benefits greatly from more of an open-marriage, or a multiple-partnered approach.

Zesty Lemon and Lime Cheesecake

Written by Lee on . Posted in All, Candida Friendly, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

Raw CheesecakeMy rabbit food days are now officially over.

Who says that avoiding sugar, wheat and dairy needs to be a dreary, flavourless, unexciting experience? For many of us, one of the most difficult things about transforming your health is facing the reality that you’ll be leaving beloved junk or processed food behind. Cream filled desserts and sugar crammed treats are given their goodbyes, but are often sadly replaced by a tedious and tiresome lifestyle of spinach and lettuce munching.

If your lunch plate resembles the diet of Peter Rabbit, or your health journey is leaving your taste buds neglected and your tummy growling, something’s gotta give. In the world of gluten, sugar and dairy free foods, there are limitless possibilities to enjoy the most decadent, mouthwatering meals; all that is required is some thought and creativity and the ability to get a little wild with your mixing spoon.

I refuse to accept that desserts and treats have to fit into the “off limits” category. That’s why I’ve been discovering my magician skills in the kitchen lately, working to create this zesty lemon and lime cheesecake.  My goal? For sugar addicts and sweet toothed friends to now rejoice in a spectacularly sweet, creamy and dreamy cheesecake that will generate a tidal wave of joy in your tummy.

You don’t need to spend one more second of your time drooling over your friend’s dessert plate, or daydreaming about those shiny-packaged candies that scream out to you every time you hit the shops; the time has come to raise your standards to the wonderful ingredients around us and to make use of them.

What’s so heroic about this tantalizing treat, with its zingy flavour’s and velvety texture, is that after you’ve taken your first bite, you’ll simply turn up your nose on those sugar-filled sweets and run-of-the-mill chocolate bars that seem to stalk you every day.  It only takes a bite to succumb to this cheesecake’s cheeky charms.

Aside from the scrumptiously nutty base and the heavenly zestiness of the cheesecake filling, you’ll be blown away by the seriously supercharged ingredients; this ‘sweet treat’ is loaded with nutritional benefits. A delectable dessert that is healthy? I say yes!

So you may be wondering what the deal is?  A cheesecake with no cheese, no cake???

Being completely raw, means that every precious enzyme and nutrient is safe from any damage that heat may bring.  The beauty in raw dessert making is that there are endless opportunities to include different flavour combinations to appeal to your taste. Once you’ve given this recipe a go a few times, you can get experimental; adding more zing, or creatively transforming the ingredients to suit your senses. Think blueberries and lime.

The base is made from cashews and shredded coconut, a powerful pair, in the world of raw dessert making, due to their natural sweetness and nutritional profiles. Cashews are a much loved favourite of mine; packed with energy, antioxidants, minerals and vitamins that are essential for thriving health. Cashews are high in the important mineral magnesium.

Everyone knows that calcium is important for bone health, but magnesium is also of vital importance. Did you know that about two thirds of the magnesium in our body is found in our bones? Magnesium helps both with the physical structure of our bones, and the rest is accumulated on the outer surface of them, which is stored, and drawn upon as needed by the body.  Magnesium is also a wonderful calming mineral; studies show magnesium easing muscle cramps and spasms, lowering blood pressure, promoting normal sleep patterns and reducing the severity of asthma.

Coconut is another of my favourite ingredients. I use coconut and coconut oil in so many of my recipes, as it contains countless vital health benefits. Once labeled as a no-go by doctors, modern medical science is now confirming that coconut, either in the form of its beautiful oil, or the creamy flesh, has demonstrated the ability to improve digestion, improve the absorption of other nutrients including vitamins, minerals and amino acids, reduce inflammation, relieve the symptoms of chronic fatigue syndrome, improve calcium and magnesium absorption, support and aid immune system function, support thyroid function, as well as helping with a multitude of other fundamental processes.

Coconut oil contains lauric acid, which studies show to be a powerful antibacterial, antiviral and antifungal agent. Unrefined, organic cold-pressed or expeller-pressed coconut oil is the best, and is wonderful for cooking due to its high smoke point. To enjoy the host of benefits that coconut has to offer; try my exotic Quinoa and Vegetable Curry, warming Pumpkin and Coconut Soup, or these delectable Chocolate Chip Coconut Bars for another sweet, sugar free treat.

The good news is that you can now enjoy an indulgent food experience, minus the guilt and the dreaded tummy ache that follows when you devour those starchy, cream filled cakes.

Serve this zingy cheesecake to your friends and family and they won’t even know that they’re filling their body with goodness. Enjoy 🙂

Zesty Lemon and Lime Cheesecake

Base:

  • 125 gms cashew nuts
  • 1 cup shredded coconut (no additives)
  • ¼ tsp powdered stevia
  • 3 TBS lemon juice
  • 1 TBS melted coconut butter

Filling:

  • 250 gms cashew nuts
  • ½ cup coconut butter
  • Zest of two limes
  • Juice of 2 limes and 2 lemons
  • 1 tsp vanilla extract
  • 1/4 tsp stevia
  • 3 TBS coconut milk
Method:
  • Firstly make the base, place nuts and coconut in blender until finely chopped
  • Stir in remaining ingredients- adding some filtered water if necessary
  • Mould into a dough and then press into a 20 cm spring-form cake tin
Cheesecake Base
  • Place in freezer
  • In a blender place all of the filling ingredients and blend until smooth
Pile on topping
  • Place the mixture into the base from freezer and smooth
  • Place in freezer or fridge until set
  • Top with shredded coconut to serve
Perfecto

For more gluten, wheat, dairy, yeast and sugar free recipes visit www.superchargedfood.com

Almond & Zucchini Bread

Written by Lee on . Posted in All, Autumn, Candida Friendly, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Seasonal, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free

Zucchiniloaf


A seasonal classic, almond and zucchini bread is a firm fixture on my breakfast menu, often all gobbled up by the family the day it’s baked.

You’ll need about eight zucchinis but it’s genuinely worth it for the deliciously moist, luscious, melt-in-the-mouth experience.

It’s fun to make it too, as you pile in thousands of tiny strands of zucchini goodness to the creamy rich batter, all melding together to create a gorgeous combination of textures and flavours. The end result is astonishingly good.

Its so supercharging too...zucchini contains vitamin C and is anti-inflammatory. Almond meal is full of good fats, vitamin E and lowers inflammation levels in the body and it also lowers cholesterol in the blood.

For me it’s been a miracle breakfast option. I now use butter in this recipe but grapeseed oil works just as well or try using half of each.

Tip: You can hand grate zucchini with a microplane grater but if you have one handy, why not use a food processor with a grating attachment , giving you perfectly shredding zukes in a quarter of the time.

Makes 1 loaf

450 g peeled and grated zucchini
1/2 teaspoon stevia powder
1/2 cup buckwheat flour (or flour of your choice)
2 cups almond meal
1/4 teaspoon sea salt
1 teaspoon bicarbonate of soda
11/2 teaspoons gluten free baking powder (no additives)
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup grapeseed oil, or 125 g melted butter if tolerated
3 eggs
3 TBS coconut milk
1 teaspoon lemon juice

Peeled ZucchiniPreheat the oven to 175° Celsius and grease a 20x 9cm loaf tin.

Grated ZucchiniGrate zucchini and put in a sieve over a bowl. Mix salt through and leave for 20 minutes to allow salt to draw out excess liquid.

Mix dry ingredientsPut the stevia, buckwheat flour, almond meal, salt, bicarbonate of soda, baking powder, nutmeg and cinnamon in a bowl and stir well to combine.

In a separate bowl whisk the eggs until pale and fluffy about 11/2 minutes.  Add the grapeseed oil, coconut milk and lemon juice together for 2 minutes and beat well to combine, then stir the mixture into the dry ingredients.

Squeeze the last of the moisture from the zucchini, then stir it into the bread mixture.  Spoon into the prepared loaf tin. Add some slivered almonds (optional)

Bake the loaf on the middle rack of the oven for about 45 mins, or until a skewer inserted in the centre comes out clean.  Turn out onto a wire rack to cool then enjoy!

Creamy and deliciousThe bread will keep for up to one week in a sealed container in the fridge, or can be frozen for up to one month.

For more gluten, wheat, dairy, yeast and sugar free recipes visit www.superchargedfood.com

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