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Posts Tagged ‘Heal Your Gut’

Cherry Ripe Easter Eggs

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Snacks, Dairy Free, Dessert, Gluten Free, Heal Your Gut, Heal Your Gut Powder, Organic, Seasonal, Sugar Free, Vegetarian, Wheat Free, Yeast Free

Easter is hoppening soon and you know what that means – chocolate, sleeping in, long weekend celebrations, chocolate, the Easter Bunny, chocolate, oh and did I mention chocolate?

If you’re looking for a new delicious Easter egg to bring to your table or basket, why not try out my Cherry Ripe Easter Eggs?

I know what you're probably thinking - Why Cherry Ripe?

I think it’s safe to say, Cherry Ripe's are sometimes one of the most unpopular chocolates of the bunch - they're the one that are usually left at the bottom of the packet. There’s just something about the combination of dark chocolate and cherry glace that’s usually off-putting, especially to children! I must admit, out of all the chocolates out there, the one I would never choose was the Cherry Ripe. I just never jelled with it 😉

However, seeing that I’m a big believer in giving things a fair go, I decided to give them a second chance.

And you know what? I’m happy I did!

These chocolatey, cherry and coconuty raw, refined sugar-free, gluten-free, dairy-free and vegan-friendly Cherry Ripe Easter Eggs are perfect bite-sized snacking, just in time for Easter! If you were never a cherry ripe fan, but like me, love cherries, coconut and chocolate, you’re in for a real treat.

If you’re someone who usually feels a little bit lethargic, tired or bloated after holiday period, these are the Easter eggs for you! While I love celebrating holidays with good food, it’s very easy to overindulge over the holiday season and feel a little queasy afterwards. Be sure to fill up on good-quality, wholesome food, rather than leaving too much room for dessert! If you fill up on mains, you’re less likely to overindulge when dessert’s ready. However, if you’re looking for a dessert perfect for Easter, these Cherry Ripe Easter Eggs are exactly what you need.

By consuming real, home-made Easter Eggs you can avoid the processed one’s on the shelf, usually packed full of additives, vegetable oils and sugar. Home-made goodies such as these Easter eggs always taste better because you can truly taste the love that is rolled into them! 

The combination of cherries and chocolate makes this recipe extremely high in calcium and Vitamin C. Cherries are bursting with antioxidants and can help reduce bodily inflammation. These Cherry Ripe Easter Eggs also have a little Love Your Gut Powder to help soothe your tummy after some necessary Easter feasting!

The best part about them? No cooking is required! Yes, that’s right – it’s raw! If that’s not an Easter miracle, I don’t know what is. Oh, and they contain cherries – I mean, who wouldn’t be happy with their kids hunting for fruit?

So, go on... I know you want to.

Happy Easter everyone!

Cherry Ripe Easter Eggs

Makes: 12–15 Easter eggs

Ingredients

Chocolate Coating

Method

  1. In the food processor, pulse coconut, coconut oil, coconut cream, powder and rice malt syrup if using until combined. Be careful not to over mix. Add in the frozen cherries and pulse until combined.
  1. Using your hands, scoop up about 2 tablespoons worth of mixture, shape into an Easter egg shape and place on a tray. Repeat until you use up all of the mixture. Place in the freezer to set for 2 hours.
  1. After about 1 ½ hours, prepare the chocolate coating by melting ingredients together in a small pot over a low heat. Transfer to a bowl, place in the fridge for 15 minutes to let it thicken slightly.
  1. To cover in chocolate coating, first prepare a rack over a tray to catch any dripping chocolate. Carefully dip the eggs in the chocolate coating mixture and place on the rack.

Note: You want to work quickly here to prevent the eggs from melting. This is why it’s important your chocolate mixture isn’t too hot but is still melted and has a liquid consistency. You may wish to work in batches. Place back into the freezer as soon as possible to set the chocolate.

  1. Store in the fridge in an airtight container.

Golden Gut Mango Cheesecake

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Snacks, Dairy Free, Dessert, Gluten Free, Seasonal, Sugar Free, Vegetarian, Wheat Free, Yeast Free

Does anyone else have a love affair with cheesecake?

It combines two of my favourite things – cheese and cake.

And it makes for one delicious dessert.

But, for my friends who are cutting down on processed foods, gluten, dairy, sugar and eggs, cheesecake is probably one of the foods you avoid like the plague.

Until now!

I’ve created a cheesecake with my Golden Gut Blend that’s a perfect afternoon treat or delightful dessert for summer. It’s a raw, vegan, gluten-free, dairy-free and refined sugar-free cheesecake that is absolutely delicious.

Before you give me that attitude and roll your eyes at the idea of a cheese-less cheesecake, sometimes, you've just got to trust me. I think I can even say I like this more than regular cheesecake. And quite frankly, so does my stomach (sorry for the TMI!).

Don't be the friend who brings the unpalatable raw dessert to your dinner party. Bring this instead!

I’ve included sweet, juicy mangoes because they’re finally in season here in the Southern Hemisphere. I’m a little bit in love with them. Seriously. If you get a good one, don’t let that man-go. If you were to check my search history, “How many mangoes can I eat until I turn into a mango?” may come up. I promise I was asking for a friend… If you’re a lover of all things mango too, check out my Supercharged Banana and Mango Smoothie

This cheesecake combines two of my favourite goodies into one delicious recipe. My Golden Gut Mango Cheesecake is a recipe you’re going to luuuuurve.

The best part?

Gut Healing Turmeric Chicken Broth + Supercharge Your Gut Print Book is Here

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Heal Your Gut, Organic, Seasonal, Summer, Wheat Free, Winter, Yeast Free


So, you’ve healed your gut… now what?

It's time to supercharge it!

If you’re looking to further your insight into all things gut health, you’ve come to the right place. Supercharge Your Gut, the follow-up to my best-selling book Heal Your Gut is here, and it’s going to change your life forever. If you're ready for some gut-loving magic, you can pre-order your very own copy right here right now!

The research is in and the facts are undeniable – the connection between the gut and stress is now well established; as is the myriad of ways gut health impacts our overall health and wellbeing. Yet many of us race through life ignoring this incredible ecosystem, until something wakes us up.

Maybe you're reading this because you want to learn more about your gut and the way it influences your health or perhaps you're suffering from an autoimmune condition or digestive disorder, food allergy or intolerance, inflammatory bowel disease or inflammatory bowel syndrome, Coeliac disease, thyroid issue, diabetes, obesity, arthritis or fibromyalgia. Whatever has brought you to this page, you're here for a reason, correct?

Supercharge Your Gut will show you how to transform the way you look, feel and think through better gut health. You'll discover a deeper insight into your body’s most influential part; learn about the effect the gut has on your emotions, immune system, weight, sleep, hormones and even your thyroid levels; and have a better understanding of SIBO, FODMAPs and histamine intolerances.

The moment that you started reading this is the exact moment that your internal healing can begin. I invite you to dive into Supercharge Your Gut with open arms as I gently guide you through a new and improved way of eating that’ll make you feel energised and supported for life. 

Did you know that you have the power to change your gut microbiome and upgrade your health?. Supercharge Your Gut will teach you how to enhance your ability to listen to your body, increase your energy, decrease your brain fog and give you a whole new sense of vitality.

Get ready to sink your teeth into over 100 gut-loving recipes including nourishing breakfasts, gut grazers, belly broths, super bowls, bakes & mashes, soup, crocks, clay pots & casseroles, fermented vegetables and dessert with benefits. Think Turmeric Scrambled Eggs for breakfast, a Warm Green Bowl for lunch, Apple Cider Gummy Bears for afternoon tea, a Virgin Mojito for tea, a Thai Fish Curry for Dinner and Turmeric Fudge for dessert. These nutritious and delicious recipes offer a fresh approach to supercharging your gut in a way that’ll make your inner-ecosystem flourish and heal. 

I've made gut loving easy by providing you with a two-day gut maintenance plan that makes the whole process simple, easy and delicious. Whether you're a full-time student, worker, parent or anything in between - Supercharge Your Gut is the tool-kit you need to glow from your insides and achieve life-long gut health.

How else do we talk about gut health than with a broth recipe? Oh, and turmeric of course... can't forget the turmeric.

Bone broths are amazing for your gut health as they heal and seal the digestive tract.  This mineral-rich Gut Healing Turmeric Chicken Broth is just what the doctor ordered. It's charged with the anti-inflammatory powers of turmeric, fresh ginger and a whole chicken. Yummo.

Gut Healing Turmeric Chicken Broth

Makes 1 litre (35 FL OZ/4 cups)

Ingredients:

  • 1 whole organic chicken
  • 2 chicken feet, for extra gelatine (optional)
  • 2 litres (68 fl oz/8 cups) filtered water
  • 2 tablespoons apple cider vinegar 
  • 2 tablespoons lemon juice
    1 large onion, chopped
    3 celery stalks, chopped 
  • 5 cm (1 inch) knob of fresh ginger, grated
  • 1􏰙/2 teaspoon ground turmeric, or grated fresh turmeric
  • a good pinch of Celtic sea salt
  • 1 bunch of flat-leaf (Italian) parsley, about 100 g (31􏰙2 oz) 
  • 2 garlic cloves, crushed 

Method:

  • Put the chicken in a large stainless-steel stockpot, along with the chicken feet, if using. Pour in the water, vinegar and lemon juice. Add the onion, celery, ginger, turmeric and salt, and season generously with freshly ground black pepper.
  • Bring to the boil over medium heat, skimming off any foam that rises to the top. Reduce the heat to the lowest setting, then cover and simmer for 2 hours.
  • Remove from the heat, remove the chicken from the pot and leave until cool enough to handle. Take the meat off the bones, reserving the bones and setting the meat aside for another use.
  • Return the bones to the pot and simmer over very low heat for 4–6 hours, checking now and then and adding a little more filtered water if needed.
  • Add the parsley and garlic and simmer for another 10 minutes.
  • Remove the bones with a slotted spoon, then strain the broth into airtight containers and refrigerate until the fat congeals on top.
  • The broth will keep in the fridge for 4–5 days, covered with a good layer of its natural fat. (Don’t discard the fat — it’s healthy, tasty and great for cooking with!) Alternatively, you can freeze the broth for up to 3 months.

You can freeze the broths in ice-cube trays, to give convenient little portions to pop into other dishes. 

Six ways to improve your gut health + Vegetable Marrakesh Casserole

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Flavour of the month, Golden Gut Blend, gut healing, gut health, Heal Your Gut, Learn, microbiome, Seasonal, Vegetarian

You know that old saying: ‘happy life, happy wife’? If you want my personal opinion, I think it should be changed to ‘happy tummy, happy mummy’.  As many of you know, the gut is the cornerstone to health and linked to many other bodily systems and parts. It can affect your hormones, immune system, your emotions and mental capacity and of course the way that you absorb and digest food. If your gut isn’t happy, there’s a fairly good chance that you won’t be happy either.

Today I’m sharing six of my favourite tips to improve your gut health, so you can get on with life!

Include Fibre

When considering the health of your gut, consider fibre! Getting the right type of fibre into your diet will help you to create a healthy and diverse community of gut bacteria and regulate your digestion. There are two types of fibre. Insoluble fibre this is the one that doesn’t dissolve in water and helps speed up the passage of food and keep you regular, like some grains, nuts, seeds, beans, fruit and vegetables. The other type of fibre, soluble fibre, dissolves in water and helps form a gel in the body. Foods rich in soluble fibre include oatmeal, psyllium husks, berries, lentils, fruit and vegetables. Insoluble fibres are wonderful for flushing out the body but an excess of these fibres can be irritating. Soluble fibres on the other hand, are the ones you can also focus on for improved gut health.

When you eat the soluble fibres from whole plant foods, your gut bacteria ferment these fibres into short chain fatty acids which act as prebiotics to feed the good bacteria in your gut. When you eat adequate levels of soluble fibre, they pass through the stomach and small intestine and land up in the large intestine where they help grow your probiotic bacteria.  This helps maintain the lining of the gut, improves digestion, increases absorption of minerals and can even increase immune system function.  You can read more about probiotics and prebiotics here or learn abut it in my new book Supercharge Your Gut.

Some foods rich in soluble-fibre include sweet potatoes, carrots and root vegetables, green leafy vegetables, berries, nuts and seedsgrass fed, organic butter and ghee. Some of these delicious prebiotic and probiotic-rich foods can be found in my Marrakesh Casserole below!

Glowing skin is an inside (and outside) job

The skin is the largest and arguably, one of the most important organs in your body, it’s the barometer to measure and notice what is really going on inside. Dry skin brushing is an easy and calming technique that looks after your skin, stimulates the digestive and lymphatic systems, liver and adrenal glands, and assists these organs in decongesting. It also helps to give the body a gentle internal massage to stimulate circulation. Whenever I suggest dry skin brushing to someone when they’re suffering from gut health issues, they often look at me as if I’m crazy – how does brushing my skin make my stomach work properly? Well, by performing this technique you’ll actually be assisting the gut, by stimulating the digestive system, nutrient absorption and detoxification!

All you need to do is invest in a long-handled bath brush which contains natural bristles. Use long strokes, in a circular motion towards the heart. Before you dive straight in to brushing, ensure both your skin and your brush are dry. Begin with the soles of your feet and continue brushing upwards on both sides of your legs, then move to your back, then around to your abdomen where you can work in a clockwise direction following the direction of your colon and then head up towards your heart being careful with the chest region. Then, have a shower to remove debris and dead skin cells. Turns out you CAN brush your way to good gut health – who knew? 

Keeping stress levels at bay

Coming into one of the most frantic seasons this time of year, stress can be at a high. Long-term stress lingers for weeks and can be incredibly damaging to the gut. Evidence shows that our gut bacteria respond in a damaging way to negative emotions and stress out our bodies! When you’re stressed, your body produces hormones that can contribute to the proliferation of bad bacteria in the gut, sending it off kilter and this can lead to cravings, skin disruptions, fatigue and weight gain. In order to keep our guts happy and humming, keeping stress at bay is key. Obviously, decreasing stress can look a little bit different to everybody, so find out what works best for you. A few good stress-busting techniques include calming yoga, walks, ocean swims, meditation, spending time out in the sun, good talks with friends and connecting with nature. I guess it’s time to get your ‘om’ on!

Goodbye sugar-free sweeteners

Of course, there’s more to gut health than the practices we do – it’s also important to look at what you’re feeding your gut. Unfortunately for some of you, this may mean saying sayonara to sugar-free sweeteners. Sugar-free sweets, snacks and diet soft drinks can aggravate the gut and cause bloating because of all the artificial chemicals they contain. These chemicals, that our DNA doesn’t recognise or can’t digest properly, get completely swept up in the digestive tract and end-up in the colon, which is not what you want to happen when healing the gut! Large amounts of these additives can also cause flatulence; definitely another reason to stay away. There are far better ways to blow someone away.

Hydration

I know what you’re thinking, if I hear another nutritionist talk about hydration being the key to good health, I’ll roll my eyes so far backwards they won’t come back to place! But, the simple technique of staying hydrated helps flush out negative bacteria within the gut and balance out the digestive system. This helps your body undergo all the complicated biochemical mechanisms to keep your gut happy and functioning. So yes, drinking water may be simple, but it does remarkable things for your gut health.  I usually stir a tablespoon of my Love Your Gut powder in the mornings into a cup of warm water.  It helps to clean the debris and keep my insides happy.  If you want to stay hydrated throughout the day, my Golden Gut Blend is a great way to mix it up- just add a tablespoon to warm milk of choice; it makes a gorgeous and tasty golden latte!

Stop gulping!

Eating is not a race. And yet, we all tend to scoff down our food so quickly you’d think we were going for gold at the Olympics! Our modern lack of mindful, slow eating and our forever on-the-go approach has a definite link to our gut heath issues. Gulping down food, guzzling down drinks and moving while eating inhibits your body’s ability to digest nutrients properly. Chewing more thoroughly while sitting down to a meal mindfully helps you tune into your body more and send your body into rest and digest mode. You’ll be less likely to overeat when you know you’re full! Plus, when you chew properly, your food is able to mix with saliva and increase the ease of digestibility before it reaches the stomach. This means it’s less hard work for your gut and less chance of that food-baby feeling. 

Getting hungry? Enjoy this prebiotic-rich Marrakesh Casserole, from my book Eat Clean, Green and Vegetarian, slowly and mindfully. If done correctly, it'll nourish your gut, your body and your soul! 

Marrakesh Casserole

Ingredients:

  • 60 ml (2 fl oz/1/4 cup) cold-pressed extra virgin olive oil
  • 1 large onion, roughly chopped
  • 3 garlic cloves, minced
  • 2 cm (3/4 inch) piece of ginger, minced
  • 1 tablespoon ground cinnamon
  • 1 teaspoon cumin
  • 1 tablespoon turmeric
  • 1/4 teaspoon Celtic sea salt
  • 2–3 teaspoons dried harissa
  • 400 g (14 oz) tin diced tomatoes
  • 1 tablespoon rice malt syrup
  • juice of 1 lemon
  • 1/4 cup coriander (cilantro) leaves
  • 1/4 cup chopped mint leaves
  • 1 small pumpkin (winter squash), peeled and cut into 5 cm (2 inch) pieces
  • 1 sweet potato, peeled and cut into 5 cm (2 inch) pieces 
  • 3 carrots, peeled and cut into 5 cm (2 inch) pieces
  • 1 zucchini (courgette), cut into 5 cm (2 inch) pieces
  • 400 g (14 oz) tin chickpeas
  • cooked quinoa, to serve
  • coriander (cilantro) sprigs, to serve
  • 1 tablespoon grated lemon zest, to serve
  • mint leaves, to serve
  • 80 g (23/4 oz/1/2 cup) almonds, to serve

Directions:

  • Heat the olive oil in a flame-proof tagine pot or casserole dish over medium heat and sauté the onion for 5 minutes, or until translucent.
  • Add the garlic, ginger and spices and stir well to combine.
  • Add the harissa, tomatoes, rice malt syrup, lemon juice, coriander and mint, bring to the boil and then reduce the heat.
  • Add the pumpkin, sweet potato, carrot and zucchini, stir well so they are all well covered in the sauce and simmer, covered, for 1 hour.
  • Add the chickpeas and cook for a further 5 minutes.
  • Serve on a bed of quinoa topped with the coriander, lemon zest, mint and roasted almonds.

Savoury Smashed Root Vegetables

Written by Lee on . Posted in Blog, Blog Snacks, Heal Your Gut, Nutrient Rich, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter

Just a quick question...

Would you choose a ketogenic diet over a lovely bowl of root vegetable mash? 🍠 

I know which one I'd be choosing, and really, who wouldn't want to enjoy tasty prebiotic fibre for good gut health.

*Runs away and takes cover from keto enthusiasts 🏃

Oh and one last thing, mash isn’t just all about spuds. Served either as a light meal on its own or as a side, this tri-coloured bowl of primitive, hulk-inspiring nourishment will have you at hello.

Anyway, later ’taters. 

Enjoy the recipe.

Savoury Smashed Root Vegetables

Serves 4

  • 1 small turnip, peeled and cut into chunks
  • 1 medium parsnip, peeled and cut into chunks
  • 1 medium sweet potato, peeled and cut into chunks
  • 1 large carrot, peeled and cut into chunks
  • 2 tablespoons cold-pressed extra virgin olive oil
  • 80 ml (21/2 fl oz/1/3 cup) additive-free coconut milk
  • 2 garlic cloves, sliced
  • 2 tablespoons nutritional yeast flakes
  • Sprinkling of Golden Gut Blend or Love Your Gut powder
  • pinch of Celtic sea salt
  • freshly ground black pepper

Place the turnip and parsnip in a large saucepan. Cover with water and bring to the boil over medium heat. Boil for 10 minutes, then add the remaining vegetables and boil for a further 20–30 minutes, or until the vegetables are soft.

In a separate, small saucepan, simmer the olive oil, coconut milk and garlic over low heat for 5 minutes.

Drain the vegetables and place in a food processor with the coconut milk mixture and nutritional yeast flakes and pulse briefly, so the vegetables are still chunky. Season to taste with salt and pepper and gut powder if using.

Supercharged Banana and Mango Smoothie

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Snacks, Dessert, drinks, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, healthy gut. digestive health, Organic, spring clean, Videos

What's better than eating a mango or banana?

Drinking a mango AND banana!

Switching up your berry smoothie with this healthy gut banana and mango smoothie is sure to put a smile on your face. This mouth-watering and simple smoothie is as easy to whip up as it is to digest.

Bananas can help curb cravings and satisfy your sweet tooth. They're also rich in fiber and really filling. Banana's dynamic smoothie partner, mango, can help benefit your eye, skin, bone and hair health.

This smoothie also contains Love Your Gut powder, which is an all natural food-based ingredient  that'll give your gut that little daily spring clean it craves. It's a naturopathic-grade, organic and fresh water diatomaceous earth that helps to gently detoxify the gut and improve our digestion.

If you don't have all the right ingredients, you can use our Golden Gut blend and just add mango and banana and milk of choice.

 You can also find the recipe to this delicious smoothie here

Ps Don't forget to download your FREE Love Your Gut powder eBook here.

Soothing drinks to set you up for a good gut day

Written by Lee on . Posted in anti-inflammatory, Ayurveda, Blog, drinks, Heal Your Gut, Heal Your Gut Powder

When it comes to looking after your gut, one of the most important lessons in gut health is learning how to slow down, take time for yourself and savour every single little moment in your life.  This helps to relax the digestive system and make the digestive process easier.

Today I’m sharing three gut-health secret weapons, my Chamomile and Lavender Tea, a little Cumin Digestive Aid; the perfect liver detox and my delicious Anti-Inflammatory Toddy.

As soon as you wake up and reach for your daily cup of coffee- if you want to improve the health of your gut, why not try making a delicious digestive tea instead?  Certain teas are one of the easiest ways to start the day right and set you up for a good gut day.

Tea can help rejuvenate you, lift your spirits, bring you comfort and soothe an irritated gut or worried mind.  Coffee on the other hand can be acidifying, chemically laden and highly processed, for some people too much coffee can cause pain and irritation in the gut and for others who have it in latte form, the dairy can be hard to digest and lead to symptoms such as bloating and pain.

So much satisfaction can be found from hugging your favorite tea-filled mug with your hands. It’s a ritual you should never take for granted. Engaging in such a ritual helps you reconnect to yourself and digest not only the tea, but the day you’ve had or the one you’re about to embark on!

If you or your digestive system are feeling out of whack, teas and toddys can help hydrate you, relieve tension and settle down anxiety, switching your digestive system over to rest and digest mode; exactly where you need to be for optimum digestion and zero discomfort.

Some of my favorite gut-healing beverages contain the soothing blend of chamomile and lavender.  I’m also sharing my favourite anti-inflammatory warming toddy which contains cinnamon, ginger and turmeric, a pungent household spice with a long history.

If you're feeling time poor and need an instant golden latte or smoothie, my Golden Gut blend is your golden ticket to glowing gut health.  For an iron-rich morning pick me up, Love Your Gut powder can also be stirred into a smoothie or warm drink of choice.  Just taking that extra five minutes in the morning to set yourself up for a good gut day means no more bloating, aching belly, quick dashes to the loo or falling asleep at your desk. 

Particular herbs for the gut, such as chamomile and lavender are natural stress relievers. They’re both lovely herbs to soothe an upset stomach, so they’re great for people who suffer from poor digestion or irritable bowel syndrome (IBS). The delicate combination of these two calming herbs will settle your nervous system and simultaneously relax your digestive system.  It can also act as a brilliant tonic for the liver; remember this drink after a big night when you’ve had too much to drink! 

Chamomile settles down the stomach due to its antispasmodic properties. Delving in a bath filled with chamomile can bring a state of calmness to your stomach and your mind. Chamomile’s dynamic partner in relaxation, lavender, slows down the nervous system. If you’re struggling with sleeping issues, spraying some lavender oil on your pillow can help lullaby you softly to sleep.

Chamomile and Lavender Tea

Serves 2

  • 2 teaspoons lavender buds
  • 2 teaspoons chamomile buds
  • 500 ml (17 fl oz/2 cups) boiling filtered water
  • 1 tablespoon lemon juice

Put the lavender and chamomile in a teapot. Pour over the water, then add
the lemon juice. Infuse for 10 minutes, then pour into mugs or glasses (or strain it if you prefer) and serve.

In the cooler months, I often turn to herbal teas to hydrate me. In traditional Ayurveda and Indian style, cumin digestive aid (Jeera Vellam) is consumed like water and sipped throughout the day.

In Hindi, Jeera translates to cumin, while vellam in this context means water. In Ayurveda, India’s 5,000-year-old approach to health, agni, known as digestive fire is kind of like the Western term for metabolism. It helps the body absorb nutrients, eliminate waste, generate warmth, and transform physical matter into energy.

At the start of the day, agni is said to be quite low, and so, it needs an easily digestible meal followed by Jeera Vellam. This beverage is also often consumed after a meal or after celebrations to help aid digestion.

Cumin has been hailed to help us assimilate nutrients and even speed up our metabolism!  Also if you’re in need of a liver detox my Cumin Digestive Aid may just be the answer. It’s filled with antioxidants to help excrete toxins from the body and help regulation.

The longer you allow the cumin seeds to soak in the water (if you have time, overnight is preferable), the more effective this drink can be. It’s my answer to reflux, gas, diarrhea and bloating.

The zing of ginger in this drink complements the earthy aroma of cumin so beautifully, I would love you to try this one and it’s so easy to make with a just a spice from your spice rack and a knob of ginger.

Cumin Digestive Aid (Jeera Vellam)

Serves 4

Drink this shot after eating to improve digestion.

  • 250 ml (9 fl oz/1 cup) filtered water
  • 1 heaped teaspoon cumin seeds
  • 2.5 cm (1 inch) piece of ginger, peeled and cut into thin sticks

Put all the ingredients in a small saucepan over medium heat and bring to
the boil. Reduce the heat and simmer for 2 minutes.
Remove from the heat and set aside for 2 minutes before straining. Cool
to room temperature and divide between four glasses to serve.

And now, for the moment you’ve all been waiting for: it’s turmeric toddy time!

My delicious anti-inflammatory toddy is perfumed with healing spices to help soothe the body.

Turmeric is one of the wonder foods we’ve heard so much about lately. The compound curcumin found within turmeric is the reason why. Curcumin is reported to reduce inflammation and pain in the digestive system.

Maybe you’ve tried making turmeric recipes before and you’ve noticed that it says to sprinkle on some black pepper?  Adding black pepper, like I do in this recipe, helps the body absorb and digest the curcumin due to its pungent piperine content. 

Black pepper has a myriad of anti-inflammatory properties too.  It’s an antioxidant that’s anti-bacterial and full of anti-inflammatory benefits. 

Another one of my favorite root herbs, ginger, is also having it’s time in the spotlight.  Ginger is rich in anti-inflammatory properties and is good for soothing headaches and aiding stomach upsets.

Turmeric and ginger can pacify the lining of the stomach and soothe the digestive tract. This is why both herbs are often prescribed as digestive aids in traditional medicine.

Some of you may be thinking – this sounds more like an intense shot or some like drinking a curry, but don’t worry.  This is where cinnamon comes in, as it’s great for adding flavor with a subtle sweetness. It’s a healthy sugar-substitute which can be sprinkled over warm beverages, breakfast cereals and desserts.

More than its flavor enhancing ability, this sweet spice can help to ease swelling after injury, lower blood sugar levels and increase immunity.

This healthy tea can be enjoyed by anyone at any time and if you don’t have cashew milk don’t worry you can use any milk you prefer, coconut is nice. By the way if you don't have all the ingredients, an easy way to make this toddy is by using one tablespoon of my Golden Gut Blend in warm milk. It's delicious! and can be used in baking and cooking too.

You’ll find these and many more recipes in my book Heal Your Gut.

Turmeric Toddy

Serves 1

  • 250 ml (9 fl oz/1 cup) cashew or coconut milk
  • 1/2 teaspoon ground turmeric
  • 1/4  teaspoon ground cardamom
  • 1/4  teaspoon ground cinnamon
  • 1/4  teaspoon freshly grated ginger
  • pinch of vanilla powder
  • pinch of freshly cracked black pepper
  • 6 drops liquid stevia (optional) or raw honey
  • 2 star anise (optional)

Heat the milk in a small saucepan over medium heat for 2–3 minutes or until just warmed. Add the spices, ginger, vanilla and pepper, and then stir to remove any lumps.
Remove from the heat and pour through a fine sieve to remove the grated ginger. Add the sweetener and enjoy warm.

Enjoy these soothing teas for a healthy sparkling gut. 

Golden Gut Oatmeal Cookies

Written by Lee on . Posted in Blog, Blog Snacks, Dessert, Gluten Free, Golden Gut Blend, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, Seasonal, Snacks, Sugar Free, supercharged food, Vegetarian, Wheat Free, Yeast Free

I don't know about you, but sometimes, when I go to do my weekly grocery shop I'm in such a rush that I'm running around and miss a few vital foods on my list. 

What can I say? I'm only human.

So, I often have to make my embarrassing way back to the shops and, I must admit, get a little distracted and often deviate from my list. Who can walk past brightly-coloured raspberries and not buy them?

I often think to myself, hmmm, did I buy enough zucchini for the week? Are there any avocados left? Do we have enough bananas?

The answer is no. Always no. 

In my house, you can never have enough bananas. I always think we need more. So obviously, I listen to my gut, and buy a few more bananas. 

And that is the story behind why I always end up with one too many bananas.

But anyway, back to food blogging... 

When these potassium-rich fruits start to go a bit brown, don't panic! You can always freeze bananas for a smoothie bowl, or my famous mint choc chip smoothie

This time, instead of just freezing my bananas, I experimented with something a little different.

I've used a few extras to create something I’ve been craving of late:

Golden Gut Oatmeal Cookies.

You know when you're drinking a cup of tea (or chai in my case) in the afternoon and you longingly wish for the perfect, crunchy, yet chewy cookie to dunk in your cup? These are the cookies. They're full of the wonderful spices cinnamon, ginger and of course, turmeric (if you can’t tell… it’s my favourite) because of their anti-inflammatory properties and delicious tastes. 

To make adding ALL of these spices, plus my Love Your Gut powder, to recipes, as easy as possible for you and, to add a little bit of bang for your buck, I've created a beautiful product that I'm so excited to share with you. I just knew these cookies would be the perfect way to do it! Because I mean... cookies... hello?. 

I’m using my brand new, golden gut blend to make these cookies as simple to throw together and as good for you as possible! Golden gut is a raw whole food powder that’s gluten-free, dairy-free, sugar-free, low in fat, paleo and vegan. It contains organic food-grade diatomaceous earth naturally de-bittered organic turmeric, certified organic ginger, certified organic cinnamon and certified organic black pepper! It can help improve nutrient absorption, digestion and regulation PLUS it’s full of anti-inflammatory and anti-bacterial properties because of my favourite golden spice. It’s basically magical fairy dust, you can read more about it's magical powers and ambidextrous nature in the kitchen here

These cookies also contain gluten-free rolled oats which help lower your cholesterol levels, keep your bowels regular and your blood sugar levels low. Instead of regular white flour, we're using almond meal. Almond meal acts as a great alternative to normal flour because it’s gluten-free, low in carbohydrates, high in fibre, rich in good fats and adds a hefty source of plant-based protein.

Lo and behold, I’ve combined my love of sweet foods with my adoration of spice with these golden gut oatmeal cookies.

These cookies are high in fibre, healthy fats, protein and anti-inflammatory properties.  Looks like I'm going to have to keep buying one too many bananas more often... 

Golden Gut Oatmeal Cookies

Makes 12 

Ingredients:

Method:

  • Preheat oven to 190 degrees Celsius
  • Place baking paper on baking tray 
  • Place oats, almond meal, golden gut blend, and sea salt in a bowl and mix
  • In a separate bowl add egg, banana, honey, butter and vanilla and stir
  • Add wet ingredients to dry and mix with a wooden spoon adding more almond meal if mixture is a little wet.
  • Scoop handfuls of dough together and roll into balls
  • Place them onto baking sheet then press down with a hand or spatula to make a biscuit shape about 5 cms thick 
  • Bake in the oven for 15 to 20 mins until golden (longer if you are making bigger cookies).
  • Once ready place on a wire rack to cool.

Give them a try and let me know what you think in the comments section below.

Golden Gut Blend

Written by Lee on . Posted in anti-inflammatory, Blog, gut health, Heal Your Gut

Clear some room in your tea cupboard and move your spice rack a little to the left. My brand new Golden Gut Blend is here to brighten up your life. 

If you're keen to get your daily dose of gut-loving golden spice and everything nice, then you've come to the right place.  Golden Gut is a versatile blend that can be used to create delicious fudge, gooey gummy bears, slurpable smoothies, toasty lattes, soothing nice cream, and even the most memorable curries and heart-warming casseroles for the whole family. And if that's not enough, you can also sprinkle it on soups and porridge!

So you may be asking, what powerful ingredients have I included in the Supercharged recipe and why is it helping people to win the gut-healing race?

In essence, Golden Gut Blend is a combination of tasty turmeric, spices and super premium 'Love Your Gut' diatomaceous earth. It contains organic food-grade diatomaceous earth, naturally de-bittered organic turmeric, certified organic ginger, certified organic cinnamon and certified organic black pepper! 

It’s a beautifully delicious, gut-loving addition to any drink or meal, plus it ticks all the boxes, as a raw whole food that's gluten-free, dairy-free, paleo, low in fat and vegan-friendly with no added sugar or caffeine.

Wondering why you need Golden Gut Blend in your life?

If you've become accustomed to feeling lethargic, low on energy or find yourself feeling just plain worn out, my Golden Gut Blend may just be what you're looking for. It's high in absorbable iron to help boost your overall energy levels, brain function and immune system. It's also rich in minerals, particularly silica, which is great for strengthening your skin, nails and hair. 

The diatomaceous earth component helps to improve nutrient absorption, digestion and regulation. Golden Gut offers a super natural approach to gut health so you can say goodbye to indigestion, and embarrassing symptoms for good. Get ready to say goodbye to bloating and hello to that tummy you've always dreamed of!

Ready for your skin to glow? Golden Gut Blend contains curcumin, the active constituent found in turmeric. Curcumin has a range of anti-inflammatory properties and can offer a huge boost to your immune system. Turmeric can be extremely beneficial in weight-loss, lowering insulin resistance and activating fat-burning genes. 

Turmeric works wonders for pH levels and helps to create a healthy alkaline environment within the body, boosting your energy levels and making you less prone to over-acidity. I've also included organic pepper to help us absorb all of turmeric's goodness to to add a little spice.

I know what you're thinking - this is great and all but HOW do I use this magical gut-loving blend in my everyday life?

You can use the blend in smoothies, lattes, nice cream, roasted veg bowls, eggs, curries and casseroles, sprinkle it on soups and make delicious fudge and gummy bears with it too! Drink it. Blend it. Mix it. Sprinkle it. Bake it. Love it!

Let's start from the very beginning of the day, always a good place to begin.

I like to kickstart the day with a digestive shot - so just use 1/2 tsp of powder in a little shot of warm water before meals to aid digestion.

For breakfast, you can add the powder to scrambled eggs or tofu, sprinkle it on top of poached eggs, or even add 1 tbsp to smoothies. If you have a sweet tooth (guilty!) and the weather is warm, "nice cream" may be the perfect way to start your day. Just use 1 tbsp of powder with 2 frozen bananas, 2 tbsp nut butter and 1/4 cup of chilled coconut milk. Too easy!

When you're in need of a mid-morning pick-me-up, I have the easiest Turmeric Latte recipe for you. Just mix 1 tbsp of powder with your favourite hot milk. You can strain if preferred but it's absolutely not necessary, as the blend mixes easily with no clumps, then drink up!

Moving onto savoury foods... I love to sprinkle my blend into curries, stir fries and even baked veggies. Or, if you're looking for something hearty with a little sprinkle of golden magic, my Spicy Lamb Koftas are the perfect comfort food. They're great for a mid-week dinner and are sure to help put a spring in your step. 

In need of a tasty dessert? I've got a ton of deliciously golden gut-healing recipes! Try out my insta-famous One-Bowl Turmeric Fudge  or have a go at my favourite break-apart turmeric tummy bark. Yum!

This powder is made in Australia with the finest imported ingredients.

Storage: keep it dry, below 30 degrees Celsius and away from direct sunlight.

Gut ready for Golden Gut! You can order and find out more about it and it's benefits here

It only takes 15 seconds to Love Your Gut + free eBook

Written by Lee on . Posted in Blog, Heal Your Gut Powder, Heal Your Gut Powder, micro flora

Let's talk about gut health.

I receive hundreds of emails daily and numerous personal clients tell me that they're constantly confused when it comes to the health of their gut. Even though many of them are eating a healthy diet, they continue to experience serious issues with digestion, a lack of energy, debilitating brain fog and annoying skin breakouts.

Do you want to know what I tell them?

You can eat as many chia-seed puddings, green smoothies and raw spinach salads as you like. Eating healthy food doesn't always mean you're absorbing all of the beautiful nutrients from these foods. So no, eating a can of spinach won't always give you instant popping muscles like Popeye (sorry to crush any dreams!).

These foods are great for you BUT in our modern-day world, many people have problems absorbing all the possible nutrients they provide. As a result of pesticides and chemicals, our poor bodies are finding it hard to recognise, differentiate and digest the goodness that comes out of delicious produce. This is where loving your gut, through the use of my powder, kicks into play. 

How long does it take to change a tyre?

I don't know, but what I do know is that it takes only 15 seconds to love your gut!

Incorporating my Love Your Gut powder  into your everyday life is the easiest and quickest way to show your gut some love.

My powder, made from the finest naturopathic-grade Diatomaceous Earth in the world, is rich in absorbable iron, silica and other essential nutrients such as magnesium and calcium. It helps to gently sweep the gut and carefully wipe it clean - like a dentist check-up for your insides (which is way nicer for you than it sounds!).  You can find out more about Diatomaceous Earth in this video here.

Love Your Gut Powder helps you to absorb nutrients by removing built up plaque, allowing you to absorb more from your food and in turn it helps to switch on and improve your digestion.

We source our Diatomaceous Earth from the best source in the world, found in the United States, to ensure that it's the lightest and finest quality around, the Australian version just doesn't cut it when it comes to purity and quality!. 

It's so easy do take too...

All you need to do is put a tablespoon of my Love Your Gut Powder into a glass, mix it with water and drink it down.

And because it's FREEBIE FRIDAY, I also have a whole FREE eBook available full of great gut-healing recipes with my powder to help you on your way.

See how I work my gut-healing magic below. 

So... do you have 15 seconds to spare? Show your gut some love and I want to hear your results!

Let me know, the more information the better, I've heard it all ha! 🙂

Lee xo

Immune boosting herbs and remedies for winter

Written by Lee on . Posted in Blog, Winter

Herbs are a healing gift from Mother Nature herself, beautifully wrapped and sealed with a kiss of enduring health. Often herbs can be easily lost in the background or worse still, left to go soggy in the bottom of the crisper drawer. And then it’s hello crisper bin juice ewk!

With a bit of familiarity, you can tap into the natural goodness of herbs and incorporate them easily into many of your Supercharged meals.

Today I’d love to encourage you to put down your synthetic packets of multivitamins and supplements and forage into the world of immune-boosting herbs and foods that will supercharge your immunity.

At times when your immune system is being bombarded by foreign invaders, it might need a little kick-start to conquer compounds such as infections, inflammation, bad bacteria and toxic microbes.

Once a foreign body enters your blood stream your cells can start to ring alarm bells which are heard loud and clear by the lymphatic system, a vital system which runs across our entire body and consists of tonsils, thymus gland, spleen, lymph nodes, bone marrow and lymphatic vessels.

The alarm bells can signal more and more cells from around our body to produce antibodies and transport them towards unwanted guests.

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

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