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Posts Tagged ‘healthy eating’

Turmeric Scrambled Eggs + Supercharge Your Gut

Written by Lee on . Posted in All, Blog, Blog Dinner, Blog Lunch, Dairy Free, gut healing, Heal Your Gut, Nutrient Rich, Organic, Seasonal, Vegetarian, Wheat Free, Yeast Free

Forget avocado and toast, Harry and Meghan and every female's love-affair with Hugh Jackman after seeing the Greatest Showman, and say hello to another power couple; my 2-day Supercharge Your Gut Program and Supercharge Your Gut book. I know this is a big statement to make but I'm making it: they're bound to be your favourite conscious coupling for 2018 (book-pun totally intended). 

I'm so excited to be officially launching my 2-day Supercharge Your Gut Program alongside my brand new Supercharge Your Gut Book and can't wait to bring you along for the adventure.

Hey Lee, what’s your Supercharge Your Gut Program?

I thought you’d never ask!

My 2-day SYG Program is an uncomplicated online gut health program that's designed specifically for you – yes, you! It'll help restore and maintain your inner health so that you can experience complete wellness from head-to-toe, gain more energy and vitality, lose weight and feel healthier. Plus you'll have alot less of any uncomfortable gut symptoms.

The great part about it is that you only need to commit two days a week to maintain a healthy gut. It’s not time-consuming or a complicated drawn out program, just a super easy couple of days a week to implement into your weekly routine.

The SYG program provides step-by-step guidance on how to improve and maintain a healthy gut with delicious food to achieve enduring results. An the good news is that it's really affordable. For just $10 a week or $35 a month you can have your tumeric scrambled eggs and cancel anytime!

If you're not yet convinced, here are just two of the many testimonials we've received: 

Danielle C says: It's been an eventful body ride with ups and downs to which 8.6 kilo was dropped 1.8% body fat lost, many new habits have formed and a clearer happy tummy is proven for no tummy aces YAY!  It's the longest I've gone without booze for over a year! 
Natural foods taste incredibly sweet to me now. What a relief to cut out sugar!! It's encouraged at least 3-4 people around me to improve their diet. I can now know the correct way to fast for two days a week. So many delicious recipes that will stay in my food regime! 

Kaaren says: I realised that although my family do have a good diet (whole foods, grains fruit, veggies, not much junk food) we weren't having "enough" of  the good stuff. I started your program in September this year, my 11 year old daughter even asking me what was different about this diet. My reply was "this is how I grew up, eating all these foods  (the ratatouille reminded me of what my mum used to make) and this is how we are supposed to be eating",  however with our busy life I had forgotten what to do. I now feel fantastic and have reignited my passion for food and rarely have any side effects. 

When you sign up you’ll receive a welcome pack, two days of recipes and meal ideas delivered to your inbox, additional gut-loving recipes adapted to meet your specific needs, web videos and daily expert advice to keep you on track and encouraged.

You’ll also receive guided mediations that can be listened to where and whenever you need them. These are great to help you unwind and relax. I like to listen to them before I go to sleep as they send me into a very deep sleep. They truly instil positive, constructive messages to help relax and unwind your body and mind. Speaking of the body, I’ve also included a whole lot of yoga poses that are key for digestion. These will help alleviate symptoms such as bloating and constipation.

Oh, that does sound great... and what's this book you speak of?

Well, if you're ready to further your insight into all things gut health, this is the book for you. Supercharge Your Gut, the follow-up to the best-selling book Heal Your Gut is here, and it’s going to change your life forever. Get ready to sink your teeth into the latest gut research, over 100 gut-loving recipes and explore the ins and outs of our most influential body part.  Supercharge Your Gut offers a two day a week maintenance program that’ll set your gut health up for life.

Prebiotic Baked Tray from Supercharge Your Gut

Mocha and Banana Smoothie Bowl from Supercharge Your Gut

In a really easy-to-digest format, you'll discover just how to care for and improve your immune system, hormones, sleep, nervous system and more! Learn all about SIBO, histamines and that FODMAP diet that Claire is constantly going on about at work.

If you're ready to totally transform the way you feel from head-to-gut-to-toe, these two tools are exactly what you need.

And just incase you need more convincing, I'm going to share with you a delicious recipe from my latest and greatest, Supercharge Your Gut.

My turmeric scrambled eggs are perfect for easy breakfasts, late summer dinners and everything in between. Plus, if this recipe is anything to go by, you’ll find that the recipes in both the program and the book are equally nourishing, tasty, simple to make and easily digestible. All recipes are gluten, wheat, dairy, yeast and sugar-free and include wholefood ingredients that can be found in your local supermarket or healthy grocer. I've included recipes for delicious, nutritious, easily digestible meals like nutrient-packed smoothies, soothing soups, healing broths, comforting mashes, bowls, crockpot meals and stews, easy to digest dinner dishes and desserts that'll nourish your body and leave you satiated.

Make a two-day commitment to the health of your gut and you'll be surprised at how good you can feel.  I hope you will join me in making your gut healthy and happy today via the program or grab a copy of Supercharge Your Gut.

If you're not yet convinced, you'll have to give my delicious Turmeric Scrambled Eggs a whirl, they're scrumdidiliumptious.

Turmeric Scrambled Eggs

Serves 2

Ingredients:

Method:

Sauté garlic and onion in frying pan until translucent.
Add in eggs, and stir and then add tamari and spices.
Cook for about 5-7 minutes continuously stirring.
Sprinkle with nutritional yeast and torn basil to serve.

Chia and Berry Overnight Breakfast Jar

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Snacks, Dairy Free, gut healing, Heal Your Gut, Organic, Seasonal, Sugar Free, Vegetarian, Wheat Free, Yeast Free

Are you trying to cut down on your caffeine intake?

Are you ready to take the leap and find a replacement for your morning half-almond, half-soy, no-fat strong latte with half an equal?

When you're in a rush (like, every morning), do you sometimes run out the door, get on the bus or hop into your car and only then, remember that you’ve forgotten to eat breakfast; the meal that you’ve always heard is the most important meal of the day? But hey somehow, you've convinced yourself that that's life - you don't have time for silly things like feeding yourself or sleep anymore and that's okay! It's hard being an adult...

Does it really have to be this way?

What if we can find a way to boost your energy and feed you in the morning all before the craziness of the day begins?

Replace your coffee and get your breakfast fix with a Chia and Berry Overnight Breakfast Jar.

It’s basically pudding for breakfast.

I know what you're thinking... do go on.

This is the kind of breakfast you can make the night before and then wake up and reach for. How easy is that? It’s breakfast-in-a-jar that is not only #instagramworthy but delicious and healthy. It's almost too good to be true. 

So, what is in this creation I speak of?

What is the ketogenic diet and is it really THAT gut friendly?

Written by Lee on . Posted in Blog, gut healing, gut health

What's one of the most popular diets at the moment; a word that people can't seem to get off their lips?

The ketogenic diet or keto diet.

There are claims that the ketogenic diet can help you lose weight and reduce your likelihood of developing diseases like diabetes and heart disease.

So, what is the keto diet?

I thought you'd never ask!

Basically it's a very low-carb, high-fat way of eating that involves drastically reducing carbohydrate intake, and replacing it with fat. Once we starve our body of carbohydrates, our energy fuel source, we put our bodies into a metabolic state known as ketosis. Instead of using carbohydrates for energy, our bodies burn fat. Sounds great, right?

Whilst the ketogenic diet can help with weight loss and reducing blood sugar, I like to look at the ketogenic diet with a pinch of salt (which is one thing that actually is allowed in the keto diet.)

Once we demonise a whole food group, food no longer becomes our friend. Carbohydrates are not the enemy and everything, including carbohydrates, should be eaten and enjoyed in moderation! 

Not to mention that by cutting out carbohydrates, we lose out on the benefits of many nutrients that we need to support our gut function and immune system. In particular, we may miss out on very important prebiotics that are found in root vegetables, seeds, fruit and more. No, that was not a spelling error, I said prebiotics, not probiotics! 

We know that our microbiome is the community of bacteria that reside within our body and is responsible for more than just our digestive health. Within your gut, the healthy community of micro flora involves a greater number of probiotics or friendly bacteria, and a smaller amount of pathogenic bacteria. However our friendly, good guys need to be fed to maintain the survival of their colony. This is where prebiotics come in and in simple terms, they act as a food for probiotics.

Prebiotics play a major role in promoting the growth of beneficial bacteria in the gut and are incredibly important in helping protect and rebuild within the intestinal walls. Whilst probiotic foods and fermented foods have been getting a lot of media attention of late, it’s prebiotics that do all the behind-the-scenes work in our tummies. Without prebiotics, probiotics have a poor chance of surviving, as they are high in special types of fibre to support digestive health.

I like to think of probiotics as little babies with their mouths wide open waiting to be fed in order to survive. Prebiotics are the ideal food for these babies and when you think about the average good gut bug only lasting twenty minutes in the gut, it's even more important to feed them a healthy diet to keep them alive.

Foods that are rich in prebiotic fibre include jicama (Mexican yam), dandelion greens, asparagus, sweet potato, onions, garlic, chicory root, celeriac, cashews, pistachios, parsnips, lentils, kidney beans, and Jerusalem artichoke.

Now that we know that prebiotics promote the growth and proliferation of good bacteria in your digestive system it's interesting to understand that probiotics are live organisms, whereas prebiotics are the components of food that would otherwise not be easily digested by humans but are thoroughly enjoyed by your beneficial bacteria.

Root vegetables such as celeriac, parsnip and sweet potato can be significantly richer in prebiotics helping you to house significantly more diverse and thriving strains of good bacteria as a result of eating them.

Unfortunately many keto enthusiasts are ditching prebiotic rich vegetables because of their carbohydrate content which is not great news for a healthy and diverse gut. 

Prebiotic fruits that have extra punch in feeding good bacteria include avocado, custard apples, nectarines, white peaches, persimmon, banana, apple, pomegranate, and figs.

So, let's look at just a few of my favourite prebiotic-rich foods to include in your diet for a healthy and robust gut.

Onions – whilst chopping onions can bring on the water-works for some people, they’re so full of gut-boosting and health-improving properties that they may well be worth a few tears. Onions contain a high amount of fibre which helps to strengthen gut flora, improve digestion and break down fat. Onions contain a flavonoid called quercetin, which makes them high in antioxidants. Did you know onions can also play a huge role in improving your cardiovascular and immune systems? I love sautéing onions and having them as a deliciously sweet side and using them as a terrific base to soups and curries to bring out sumptuous flavours. Try my Red Onion Bhajis with Minted Raita which are delicious.

Root vegetables are just so easy to root for. Starchy root vegetables, like sweet potato, yams, turnips, parsnips and squash are easy-to-digest and cleansing for the body. They contain fibre and nutrients, meaning that they help keep us satiated. Whilst these vegetables tend to be sweet in taste, they have a low level of natural sugar and a low glycemic index level. Foods with a low glycemic index are less likely to cause an increase in blood sugar levels. They’re also high in vitamins A and C so great boosters for the immune system.

Jicama root, also known as a Mexican yam, is a great prebiotic choice and is packed with health-boosting vitamins and minerals to improve overall health. Jicama’s vitamin C content can help improve immunity, support skin health and even act as an anti-inflammatory. This vegetable is low in calories and high in fibre, helping improve digestion and is loaded with iron and a balance of all the essential amino acids, helping energy levels. Just a warning, jicama isn’t a vegetable that everyone can find at his or her local grocery store. If you’re on the lookout, maybe try your closest Asian grocer.

I love baking root vegetables in the oven with my favourite herbs and garlic and eating root veggie soups and always roast them first for maximum flavour then just add a splash of coconut milk, cumin and whizz it up in food processor. You can also mash them and add a touch of nut butter to make a beautiful Smashed Root Veg Bowl.

Flaxseeds – while flaxseeds have been gaining popularity in the health world over the last few years, these little nutrition-packed brown seeds have been consumed as a food source for around 6000 years. Whilst flaxseeds may look little, their benefits are anything but; they can help improve digestion, promote weight loss, balance hormones and reduce sugar cravings. Flaxseeds are one of my favourite beautifying foods – they help keep the skin clear and youthful. The fibre in flaxseeds helps promote regular bowel movements and reduce the amount of dietary fat that we absorb. They’re high in an antioxidant know as lignin, which helps balance hormones and increase the health of our cells. I love that flaxseeds a gut health cheerleader and can even help to eliminate bad bacteria in the body. In my kitchen, I like to sprinkle flaxseeds over my eggs, make a flaxseed crust with baked fish or put a tsp of ground flaxseeds in my porridge. 

Leeks – I'm so wanting to slide in a leaky gut joke here but I won’t. Leeks are a great prebiotic with inulin fibre to promote healthy gut bacteria and break down fat. Leeks are also high in Vitamin K and flavonoids, which are great for blood, bones and heart health. The slightly sweeter and subtle sister plant to onions and garlic, leeks contain flavonoids which keep our blood vessels relaxed and protected. These flavonoids also produce nitric oxide to help maintain heart health, increase blood flow and decrease blood clotting. Leeks are one of my favourite vegetables to roast and pan fry for toppings to soups and they’re delicious additions in casseroles. They also make a great stock for the basis of meals. Find my Bestest Ever Vegetable Stock recipe with leeks here.

Whole oats are a beautiful prebiotic grain that contain large amounts of a fibre known as beta-glucan and resistant starch. Beta-glucan has been linked to improving healthy gut bacteria, controlling blood sugar levels and slowing down digestion. Did you know that eating oats can keep our cholesterol levels in check? Oats are full of soluble fibre which reduces our absorption of the ‘bad’ cholesterol, known as LDL (low-density lipoprotein) in the bloodstream. Every spoonful of porridge you eat is doing you good and now you can look for the gluten free varieties. I like to start my day with gutmeal  or try your hand at my Bircher Muesli Bowl or Golden Gut Oatmeal Cookies. Some people like to use oat flour in baking as it has a sweet flavour and, for those who don’t like nut milks, oat milk can be a good alternative. 

Seaweed – this one’s for seafood lovers. Seaweed contains a cocktail of nutrients, vitamins and minerals including vitamin K, calcium and iron. It’s a prebiotic algae that's extremely high in fibre to enhance the growth of good gut bacteria, prevent bad bacteria and boost the immune system. Want to help build strong bones and regulate your blood pressure? Seaweed is the answer.  Intriguingly, seaweed contains fourteen more times calcium than milk does. You can often see me snacking on seaweed or twirling it singlehandedly into soups.  Read more about the benefits of seaweed here and try my delicious Seaweed and Sesame Salad.

If you’re a ketogenic fan and love how you’re feeling and the results you’re seeing - that’s great! Just remember to support your body with the right fuel it needs. I recommend supplementing with prebiotic rich foods and using my Love Your Gut Powder and Golden Gut Blend to ensure you’re giving your gut and body the love that it needs to work as efficiently as possible!

Two Fast Fish Recipes Perfect for the Weekend

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Blog Salads, Candida Friendly, Dairy Free, Fast Your Way to Wellness, Fasting, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Summer, Supercharged Food Menu, Wheat Free, Winter, Yeast Free


It’s been a long and laborious day at the office. You’re already peeved because you had to stay overtime to finish up some work. This means you’re coming home late to a messy house, hungry tummies and a glaringly empty fridge, standing there staring back at you.

You’re oh so tempted to dial in a cheap takeaway but your internal dialogue is torn. Then again, you’re way too tired to prepare a gourmet, organic three-course meal for you and the whole family. To even think about what to make feels like way too much hard work! Still you want to enjoy a healthy meal with all the right nutrients, but without a lot of effort required on your part.

Sound familiar?  If this feels like you, I'm giving you a chance to win the internal debate with two deliciously simple fish recipes from my book Fast Your Way to Wellness. I don’t want you to have to do one ounce of thinking, or over preparing for your meal to appear on the table in a flash.

These are a couple of my favourite go-to weekend recipes that have come to my rescue on many occasions during an "I-need-something-tasty-and-fast" crisis.

What I love about these recipes is that they’re super simple, healthy and don’t take more than 25 minutes each. The first one is the ultimate dinner winner!

Sautéed scallops with mushrooms and spinach

If you’re looking for something light for a dinner for two, this is a great recipe that not only tastes delicious, but also can be on the table in ten minutes.  Shellfish such as scallops are a beautiful source of fat-soluble vitamins, especially vitamin D. Always buy shellfish fresh from your local fishmonger and eat as soon as possible.

Serves 2

179 calories per serve (749 kJ)

Ingredients

  • 1 teaspoon extra virgin olive oil
  • 200 g (7 oz/10 small) scallops, rinsed and patted dry
  • Celtic sea salt and freshly ground black pepper, to taste
  • 2 garlic cloves, crushed
  • 140 g (5 oz) mixed mushrooms, whole or sliced
  • 1 teaspoon fresh or dried rosemary
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 200 g (7 oz) baby English spinach leaves
  • Splash of apple cider vinegar
  • Chopped parsley or rosemary sprigs, to serve
  • Lemon wedges, to serve

Method

Heat the oil in a medium frying pan over medium heat.

Season the scallops with salt and pepper, sear in the pan for 1–2 minutes on each side, until golden brown, then remove from the pan and set aside.

Add the garlic, mushrooms, rosemary, thyme and oregano to the pan, then cook, stirring frequently, for 5 minutes.

Add the spinach and apple cider vinegar, then cook for 1–2 minutes, until the spinach just begins to wilt.

Return the scallops to the pan and cook for 1 minute to heat through.

Serve topped with the parsley or rosemary and with lemon wedges on the side.

When you crave a lazy weekend and want to bring the fancy cafe Buddha bowl into the comfort of your own home, here's your go to recipe.  A bowl overflowing with protein-rich, and low cost lentils, chlorophyll-filled greens and deliciously smoked salmon brimming with omega-3s will provide a lunch of stately standards.  Whilst the lentils are cooking you can take off your shoes and put your feet up on the couch, then all you need to do is serve it up and add your other elements.

For those of you who find lentils hard to digest and you want to gain maximum nutritional value and make them more digestible, you can sprout them by placing them in a fine-mesh sieve or a sprouting jar and rinsing a few times a day for 2 days before you cook them. The lentils will grow little tails! Now there's a great weekend project.

Smoked salmon living lentil bowl

Serves 2

181 calories per serve (758 kJ)

Ingredients

  • 1 teaspoon extra virgin olive oil
  • 1 small brown onion, chopped
  • 1 garlic clove, finely chopped
  • 1 teaspoon grated ginger
  • 50 g (13/4 oz) brown lentils, rinsed
  • 375 ml (13 fl oz/11/2 cups) chicken stock or filtered water
  • 1 tablespoon ground cumin
  • 1 handful coriander (cilantro), chopped
  • 2 tablespoons capers, rinsed
  • 100 g (31/2 oz) baby English spinach leaves
  • 100 g (31/2 oz) smoked salmon
  • 35 g (11/4 oz/1/2 cup) snow pea (mangetout) sprouts
  • freshly ground black pepper, to taste (optional)
  • Squeeze of lemon juice

Method

Heat the oil in a medium saucepan over medium heat.

Add the onion, garlic and ginger, then cook for 3–4 minutes, until softened.

Add the lentils, stock or water and cumin.

Bring to the boil, then reduce the heat to low and simmer for 20–25 minutes, until the lentils are tender and the liquid has been absorbed.

Stir through the coriander and capers.

Arrange all the ingredients in serving bowls, then season with a grind of pepper (if using) and finish with a squeeze of lemon juice.

Enjoy your weekend 

Lee xo

 

Oven Baked Veg and Garlic Soup with Toasted Seeds

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Flavour of the month, Gluten Free, gut healing, gut health, Heal Your Gut, Nutrient Rich, Organic, Seasonal, Soups & Salads, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

I'm going back to the future.

I love blogging and sharing my food adventures with you.

And you sharing right back.

It's what Supercharged Food is all about and why I started blogging in the first place.

So, I’ve decided I’m going back to basics.

You know, when the blogger make a recipe at home in their kitchen, away from the hullabaloo that is life?

Forget FaceTime! Let's get back to face to face time.

Say hello to good old-fashioned, simple Supercharged food blogs.

Here’s the first…

Curate your date night with my Oven Baked Veg and Garlic Soup with Toasted Seeds.

Whether you’re facing first-date butterflies and you want to seriously impress your first date or, you want to make your long-time partner feel a little more special, this SOUPercharged recipe is sure to do the trick. 

Get changed out of your tracksuit pants and throw on your fanciest get-up because date night at home need not be casual!

You don’t need a specific day to show someone you love them. Sometimes love can come through in the simplest of gestures - like making a warming pot of soup with some candles and soft tunes to gently sway to on the couch. 

This baked veg soup is husband-approved and absolutely fool-proof. You can even throw it together while you're getting home from a long day. It's sure to warm you both up from the inside out. 

So, what makes this soup so soupercharged? The cruciferous vegetable, cauliflower, can help fight inflammation because it's rich in antioxidants and anti-inflammatories. Whilst garlic can help lower cholesterol and combat heart disease!  Who knew healthy eating could be so sexy?

Don't forget the seedy topping! Seeds are rich in  zinc - a crucial but often forgotten mineral that helps with growth, immunity and can even improve our skin.

And of course, the best part of having a date night at home is what happens after dinner...... 😉

Get your head out of the gutter - I'm a food blogger after all! 

I'm talking about DESSERT. 

Be sure to try out my love heart chocolates. These indulgent delights, with their special smooth and velvety texture and chocolaty buttery taste, are melt-in-your mouth good.  

You'll wonder why you ever made reservations in the first place...

Oven Baked Veg and Garlic Soup with Toasted Seeds

Serves 2-3

Ingredients:

  • 1/2 cauliflower cut into florets
  • 2 zucchinis chopped into cubes
  • 1 carrot chopped into cubes
  • 1/2 bulb garlic unpeeled (about 6 cloves)
  • 2 tbs olive oil
  • 1 tsp cumin
  • 1 tsp coriander
  • Pinch chili flakes
  • 1 knob butter or 1 tbs olive oil
  • 500gms veg or beef stock
  • 2 tbs tomato paste
  • 2 tbs lemon juice
  • 2 tbs wheat free tamari
  • 1 tsp ginger grated

Top with:

  • 1/4 cup toasted seeds
  • Fresh coriander

Method:

Heat oven to 240 degrees Celsius

Place veg and garlic on a baking tray and splosh with olive oil then add spices and stir to coat

Bake for 25 to 30 mins

Once ready heat butter/oil in heavy based saucepan

Squeeze garlic into pan and break up with a wooden spoon

Place veg into pan and stir

Add stock and remaining ingredients and stir then bring to the boil and reduce heat place on lid and simmer for 10 mins

Ladle into bowls and top with toasted seeds and fresh coriander

Schedule in a Staycation + my Love Your Gut Lassi Recipe

Written by Lee on . Posted in All, Blog, gut health

Whether it’s school holidays, university break or annual leave, I think it’s safe to say we’re all dreaming about that desired mid-year break. Travelling to a tropical destination may not be in the cards for all of us this year, so why not create a holiday in your very own home instead?  You can do it on any day of the week, depending upon your schedule.

Join me on our very own: Healthy 'staycation'! You’ve earned it and I'm going to show you how to transform your house into the health retreat you’ve always desired. Get ready to roll out those yoga mats, light some candles and welcome yourself to your very own health retreat at home. Try it one day this week.  

Let's take a deep breath before we dive in, shall we?

First thing’s first, let’s establish some ground rules. Going to a health retreat takes you out of your everyday life and brings you into a state of tranquility. It's time to put the world on hold; don't worry, it'll still be there when you get back. No phones, no emails and no stress. Just for the day, and give yourself some time to re-charge.

Calming Brown Rice Nori

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

Brown Rice Nori sml

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

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

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

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

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

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

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

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

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

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

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

Ingredients:

Makes 4 

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

Method

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

Tuna Tikka Curry

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


Tuna Tikka sml

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

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

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

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

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

Fragrant Fish Stew

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

Fragrant Fish Stew sml

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

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

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

Chai Creme Brûlée

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

Chai Creme Brule sml

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

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

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

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

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

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

Coconut bark with rosewater, pistachios and raspberries

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

 

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

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

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

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

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

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

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

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

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

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

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

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

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

Broccoli Bhajis + Chia Jam and Carrot and Beetroot Raita

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

Brocoli Baji sml

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

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

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

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

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

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

Ingredients:

Serves 4 

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

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

Method

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

Chia Jam

Serves 4

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

Ingredients

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

Method

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

Carrot and Beetroot Raita

Serves 3–4

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

Method

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

Happy Cooking 🙂

Lee x

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