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Posts Tagged ‘healthy gut’

Five Flat Belly Foods + Baked Papaya with Lime and Coconut

Written by Lee on . Posted in All, Blog

Do you have a belly? Well this post is especially for you.

Today I'm tackling the common issue of bloating. There's absolutely no gloating when it comes to bloating; in fact it's actually quite common and a real pain for many people.  Usually a temporary thing, it can make life extremely uncomfortable and can contribute to plummeting confidence.

If you’re looking for an easy solution, something that’ll help beat that bloat and bring a smile to your face once more, there are a few foods that can help you fit comfortably into your jeans all day long.

Here are my top five flat belly foods and tummy-flattening snacks.

Cucumbers – are wonderful to help your tummy de-bloat and contain an antioxidant called quercetin which helps reduce swelling.  If you’ve tried intermittent fasting before and have looked at calories, you’ll know that cucumbers are absolutely golden. They’re also low on the glycaemic index table but are rich in water and fibre to keep us feeling full.  These lovely vegetables are your most easily digestible garden dweller too. Try my Cucumber Sailing Boats they are a fun finger food or weekend project.

Seasonal Allergy Food Guide + Zucchini Eggplant and Turmeric Stew

Written by Lee on . Posted in All, Blog, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, Heal Your Gut, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

Spring loving, had me a blast.

Spring loving, happened so fast.

I met a girl, crazy for me.

Met a boy, cute as can ah… ahh... ahh… ahchoo!

Spring fever got you down?

While Spring brings with it a sense of lightness, florals and warmth for so many, for others, the only thing that comes to mind when I say spring is suffering with sneezes and sniffles – bless you!

If the very thought of seasonal change makes your nose itch and eyes water, you’re not alone. While you can plough through the anti-histamines, decongestants, tablets and sprays or even wear a mask to protect you from days with a high pollen count, there are easier ways to clear out seasonal allergies. And it all starts in one of my favorite places - the gut.

Today at Supercharged Food HQ, we’re talking about seasonal allergies and how looking after your gut can actually help you reduce your seasonal sniffles!  If you don’t believe me, let it be known that about 70-80% of your immune tissues actually live in the gut. This means that by looking after your gut you’re also caring for your immune system.

On the other hand (or other side of the soggy tissue), if you have problems with your gut, it can trigger immune-related conditions such as seasonal allergies.

So, if your gut health is compromised by, for example, consuming seven chocolate mud cakes and three bottles of wine for several weeks in a row, you can increase the inflammation in your body and worsen your reactions.  

Today I'm sharing my Supercharged Seasonal Food Guide.

Ten Work-Day Survival Tips + My Beef Pho Broth

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, Heal Your Gut, Organic, Seasonal, Sugar Free, Wheat Free, Yeast Free

Let’s talk about stress, baby. Let's talk about you and me...

While I know stress isn’t one of the sexiest topics out there, in our modern-day world, it’s become a major issue because we've all become super busy! While we praise busy-ness and love to talk about how busy we are (seriously, it's like a competition these days!), the stress that comes with it isn't always a good thing. When I'm feeling overwhelmed, I always try to remember to listen to my own gut instinct; by that I mean to take things slower when I'm feeling like everything is becoming a little too much and I try to reduce stress as much as possible by slowing down. 

Stress plays a huge role in gut health, altering the composition of the gastrointestinal microbiota and likewise, an unhealthy diversity of bacteria can impact emotional behaviour and exacerbate our stress response. While we all try to find balance by going to work, spending time with family, seeing friends, exercising, cooking healthy meals, and the list goes on, this kind of busy lifestyle can lead us down stress street! 

If an adult hasn’t inherited healthy lifestyle and eating habits from their family or community when young, it becomes increasingly harder to develop and implement them in later stages of life. We all know it’s a lot easier and more convenient to choose processed, take-away food over home-made food but really, in the long run it's not always the best choice for long term health. The thing with processed and instant foods are that they can be difficult to digest, really slow down our digestive systems and take a huge toll on the health of our gut micro biome.

If you’re looking to make ‘adulting’ at work a little more easeful, I'm sharing a few tips and tricks from my book Supercharge Your Gut to get you on the right track, because you know what - adulting is stressful enough. 

I recommend waking up early with the sun, drinking a large glass of warm filtered water with the juice of half a lemon or apple cider vinegar to kick-start that digestive system and liver into full gear. I love getting up and moving first thing in the morning. Not only does getting out into nature help start the day off on the right foot, it also resets the circadian rhythms which stimulates the pituitary gland, releasing feel-good hormones. Now you have no excuse to not be a morning person!

Once you’re home from your morning exercise, try dry body brushing with a long handled brush. Then shower and switch between bursts of hot and cold water to get the lymphatic system pumping. While you’re in the shower, try oil-pulling. Place 1 tablespoon of extra-virgin coconut oil or sesame oil in your mouth upon rising, before you’ve eaten or drunk anything. Swish the oil around your mouth for 10 minutes, then spit it out. Never swallow the oil, which will be full of bacteria.

Brush your teeth and tongue thoroughly afterwards, to remove any excess oil, or invest in a tongue scraper. Including this simple ritual in your day will offer benefits such as whiter teeth, clearer skin, healthier gums, fresher breath, clearer sinuses, an improved lymphatic system, better sleep and increased energy, and for pre-menopausal women better regulated menstrual cycles. 

When you’re ready and dressed, make yourself some Love Your Gut Powder in a glass with water. If you're low on time in the morning, I recommend preparing breakfast the night before. Recently, I've been loving my Golden Gut Nice Cream, Mocha and Banana Smoothie Bowl, Golden Gut Granola Clusters or Smashed Avo on Golden Gut Loaf for breakfast. They're all seriously delicious and can be prepared before-hand for ultimate convenience. 

Throughout the day, be sure to hydrate! Sip on ginger, lemongrass, fennel and fresh mint teas, and flask it. You can also stash pre-made tea mixes in your desk drawer at work to enjoy throughout the day.

And now, for lunch! If you can, use your lunch time as a break in your day. Try to enjoy lunch away from your desk, instead of doing that half-eating, half-typing or writing thing – not good! Go for a walk during your break, do some yoga poses or stretches and remember to breath!

If you've got a meeting after lunch, try warrior pose for strength and firm foundations.  It takes just a few minutes and you'll be surprised how different you feel afterwards. Find an empty meeting room or do it in the bathroom! Avoiding being sedentary can reduce stress and increase focus and productivity.

If you’re keen for an absolutely delicious lunch; one that’ll take your whole office to the streets of North Vietnam with its fragrant smell, you have to try out my Beef Pho Broth. Pho originated in the early 20th century and was sold at dawn and dusk by roaming street vendors, shouldering mobile kitchens. Don’t be put off by the list of ingredients, as this wonderfully fragrant broth is very simple to prepare. My advice is to make the broth beforehand on a weekend and freeze it.  That way you'll have it on hand when you need it. It also works beautifully in a slow cooker. Pho is as comforting as it is delicious – it’s like a mid-day hug for your insides.

If you’re prone to snacking, you may want to pack some snacks so you’re well prepared and not munching down on the packet of stale crisps that has been sitting at the bottom of your desk drawer for three weeks too long. Try vegetable sticks with hummus, tuna dip and/or an avocado. If you're feeling extra zesty, why not pop half a lemon in your bag for a citrus squeeze? 

Once you've finished work and got home, it's usually the time to start thinking about dinner. I know how hard it can be to motivate yourself to cook something after a long day of work, but it's so worth it! For me, I like to use cooking as a time to de-stress and reconnect. After a long day, I recommend choosing a meal with protein such as my Asian Kelp Noodle Salad,  Supercharged Savoury Mince or Vegan Caesar Salad!  They're quick and easy to prepare and so Yum.

Make sure you’ve had enough to eat by indulging in a gut-soothing dessert. Try some Turmeric Fudge (which can be pre-made on the weekend and frozen) and, if you’re still hungry, finish the night with a Maca and Tahini Latte.

For ultimate stress-busting benefits, be sure to try out my beautiful broth below! I promise you won't be disappointed. To make it easy for you, don't forget to make the broth on the weekend then it's so easy to heat up for mid-week dinners and lunches, just by adding the extra ingredients.

Beef Pho Broth

Serves 4-5

Ingredients:

  • 1 tablespoon extra virgin coconut oil
  • 1 kg (2 lb 4 oz) beef bones — shin, knuckles, marrow and gelatinous cuts are good
  • 6 star anise
  • 2 cinnamon sticks
  • 3 cardamom pods
  • 2 teaspoons coriander seeds
  • 2 teaspoons fennel seeds
  • 3 whole cloves
  • 2 litres (68 fl oz/8 cups) filtered water
  • 2 tablespoons apple cider vinegar
  • 1 brown onion, thinly sliced
  • 7.5 cm (3 inch) knob of fresh ginger, peeled and chopped
  • 1 tablespoon wheat-free tamari
  • 500 g (1 lb 2 oz) beef sirloin, thinly sliced
  • 3 zucchini (courgettes), spiralised
  • 1 handful of bean sprouts
  • 1 large handful of mixed fresh basil, mint and coriander (cilantro)
  • 2 limes, cut into wedges or cheeks

Directions:

To make the broth...

  • Preheat the oven to 200°C (400°F). Melt the coconut oil in a flameproof casserole dish over medium heat. Add the bones and stir to coat.
  • Put the lid on, transfer the dish to the oven and bake for 30 minutes, or until the bones are browned. Place the casserole dish back on the stovetop.
  • In a dry frying pan, toast the spices over medium heat for 2 minutes, or until fragrant. Add them to the casserole dish with the filtered water and vinegar.
  • Season with sea salt and freshly ground black pepper. Bring to the boil, reduce the heat to the lowest setting, then simmer for 1 and 1/2 hours, adding a little more filtered water from time to time if necessary.
  • Using tongs, carefully remove and discard the bones. Allow the broth to cool, refrigerate or freeze, then scrape off any congealed fat on top (keep it for cooking with).

To make the soup

  • Add a bit of the stock fat to a frying pan and lightly sauté the onion and ginger. Transfer the mixture to the casserole dish.
  • Bring back to the boil, stir in the tamari and season to taste.
  • To serve, arrange the beef and zucchini in bowls. Pour in the boiling broth and top with the bean sprouts and herbs. (The boiling broth will book the meat. If you prefer the beef to be cooked longer then add it to the casserole dish when bringing to the boil). Serve with lime wedges.

Golden Gut Pumpkin and Nut Loaf

Written by Lee on . Posted in Blog, Dairy Free


I love bread. I always have and no doubt, I always will. I’m not sure if it’s the simplicity of it, the texture or the taste; I just love bread. 

I love how versatile bread can be too – smashed avo? Nut butter? Dipped in a whole load of hummus? The options are endless… and that’s just the toppings.

However, I, like many others, tend to avoid a lot of highly processed loaves so sadly, my love for bread has had to take a back seat. I think in general, many of us have become scared of beautiful baked goods. We’ve become scared of carbs and we’ve totally demonised them. We’ve been taught that we need to live a bread-free life in order to be healthy.

This, my friends, is pure baloney.

We don’t need to deprive ourselves simply because we want to live a healthier lifestyle. You’re not a ticking time bomb if you’re eating bread; you’re a normal human being!

I want to show you a way that you can enjoy bread and make it your friend again. If we could all enjoy bread again, we’d have a much friendlier and happier world... (Take note, If I ever get elected for president, this will definitely be in my election speech).

This is where my Golden Gut Pumpkin and Nut Loaf comes in. It's a recipe that you and your tummy will salivate over. 

I know what you're probably thinking... people who make their own bread have too much time on their hands and are the ultimate hippies. I mean, how do people spend hours cooking bread? Don't they have things to do?

I had these thoughts too until I started out for myself.  I've made bread-making easy. Don't believe me? Check out my hearty Chia and Flaxseed Loaf, my scrumptious Spinach Loaf and my delicious Coconut Banana Bread.

My goal in recipe creation has always been to create simple and delicious recipes that will make people fall in loaf with food again (see what I did there?!). This recipe in particular, will undoubtedly make you fall head over heels in love with food. I just know that every single person will fall in love with it. This is the best loaf I’ve ever made and I’m not loafing around here.

This bread contains pumpkin which is a great source of antioxidants and omega-3 rich fatty acids, meaning it’s an anti-inflammatory bread recipe! Does anyone else find this cool? 
Okay… just me.

I’ve also used buckwheat flour because it’s wonderfully nutty, gluten-free, low GI and high in amino acids, including tryptophan which increases serotonin – our happy hormone! Of course we're going to be happy if we're enjoying bread! It’s also high in fibre and many minerals.

Naturally, no golden recipe can be completed without my Golden Gut Blend. This versatile and delicious blend is the perfect way to give you, your taste buds and your gut some love! It's a raw whole-food blend that's rich in iron, many other minerals and a whole heap of anti-inflammatory properties. It's vegan, sugar-free, gluten-free, paleo, sugar-free, dairy-free and down right delicious.

This bread can be enjoyed with my Bohemian Baked Vegetable Bowl for lunch, my Anti-Inflammatory Spring Pea Soup for dinner, my Sardine Mash Pot for a snack or just on its own.

It's absolutely delicious. It’s perfect for all my friends with gut issues, and even the ones without. Bread-making doesn’t need to be complicated or take hours. It just needs to be made with love... or should I say loaf? 

Golden Gut Pumpkin and Nut Loaf

Ingredients:

  • 3 eggs
  • 100 gms butter or use ½ cup olive oil
  • 1/3 cup raw honey (or sweetener of choice)
  • 2 TBS flaxseed meal
  • 2 cups almond meal
  • 60 gms buckwheat flour
  • 2 TBS Golden Gut Blend
  • Pinch sea salt
  • 1 tsp vanilla essence
  • 1 TBS lemon juice
  • 1 tsp bicarb of soda
  • 100 gms chopped walnuts, sunflower seeds and pumpkin seeds plus extra for topping
  • 200 gms pumpkin (steamed and mashed well)

Method:

  • Preheat oven to 160 Celsius
  • Place eggs, butter, honey, flax, almond and buckwheat flour into blender and blend for a few seconds.
  • Now add golden gut blend, salt, vanilla essence, lemon juice and bicarb of soda and blend again slowly until mixture resembles a smooth consistency.
  • Using a spatula remove the mixture from the blender into a medium sized bowl.
  • Add nuts and seeds and mashed pumpkin, stir carefully then let the mixture rest for 10 minutes.
  • Meanwhile grease a loaf tin and spoon in batter smoothing it over to fill in any gaps.
  • Bake in the oven for 55 to 60 mins until cooked and a skewer comes out clean.
  • 15 minutes before ready, top with extra seeds if using.
  • Remove from the oven and place on a wire rack to cool.
  • Can be stored in the fridge then sliced when need.
  • It’s also nice toasted or warmed in the oven.

Get Tummy Savvy With These Two New Gut Health Events

Written by Lee on . Posted in gut healing, gut health, Heal Your Gut

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One of the first steps to improved health is educating yourself and I'm super excited to be a part of two new gut events that are happening in March this year. 

The Gut Healing Summit created by Kale Brock is bringing together 16 leading experts (including yours truly) to talk about one of the biggest scientific discoveries of all time; one that effects every single human on this planet: the gut and microbiome! The great news is that it’s FREE for everyone.

The gut is the core of our health. It’s the connecting link between both the immune system and our brain. Did you know there are scientific links between poor gut health and mental illness? Looking after your gut means you’re not only moving towards a healthier life, but a happier one too.

Whether you’re a gut-healing ninja or more of a gutsy newbie, you'll gain an extraordinary amount of knowledge and insight from the different speakers on the Summit. The Gut Healing Summit is about empowering individuals to make their own decisions by sharing holistic approaches towards gut health and dispelling common myths around the topic.  

In my video I'll be speaking about Fasting your Way to Wellness and the Four Phases of Healing the Gut It’s something that I could talk about for hours on end and I’m keen to share it with you face-to-face (or rather, video-screen to video-screen).

gut summit 2

The Gut Healing Summit is simply about education and sharing knowledge.  When you sign up, which is FREE, you’ll receive exclusive access to videos with leading experts, audio interviews and amazing resources. We're on a flight to improved gut health and we're embarking soon; it’s up to you to jump on board.  Come and learn something new!

Make sure to head to The Gut Healing Summit here to join and sign yourself up (and your friends and family) now. It runs from 27th to 31st March.

This month I'm also supporting the Gut Health Super Bundle.

If you're the type of person who eats a healthy diet, exercises regularly and yet, still deals with digestive issues, skin problems, a fuzzy brain and low energy then this information could help educate and inspire you.  

Gut health impacts your overall health and day-to-day life in more ways than you can imagine and there’s alway more to ‘health’ than meets the eye.

The Gut Health Super Bundle, is helping to make gut health accessible to everyone at an extremely low cost.  It’s a comprehensive bundle with 16 eBooks, 15 eCourses, 3 videos and 1 huge summit and covers everything you’ve ever wanted to know about gut health – from the very foundations, to looking at specific conditions and more.

The Gut Health Super Bundle will give you a step-by-step plan to get started, and help you to understand the importance of gut health and get you on your way to choosing a path that resonates with you. You'll start with the basics and then delve deeper into further intensive gut related learning. Don’t worry, I'll be there with you every step of the way!

As part of the bundle, I'll be giving you access to my personal Heal Your Gut Program. My program is designed specifically for you! I’ve made it as uncomplicated and achievable as possible. You’ll enjoy simple and delicious recipes, gain access to a team of experts to help you, receive unguided audio meditations to nurture, and receive videos and emails to educate and guide you along your gut health way.

This bundle is available for just six days, from Wednesday the 22nd of March until Monday night on the 27th of March! After the 27th of March - the sale ends. If you'd like to be part of it, you can find out more here.

I hope you'll enjoy these two gut health events.

Lee xo

Supercharge Your Gut FREE Online Summit

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

new_imageExciting announcement!

I'm proud to announce that we're running our first ever FREE Supercharge Your Gut online summit.

We’ve brought together over thirty GUT experts from all around the world, to share with you the latest information, developments and gut health strategies for a happy and healthy gut. 

We've chosen speakers who are at the top of their game … who live and breathe everything they are teaching ..... and who will be bringing enormous amounts of value to you. 

And you should know, each of them jumped on board without hesitation, despite their busy schedules .. which speaks volumes about their passion and dedication to helping you.
 
We've pulled together a collection of incredible health practitioners including medical doctors, gastroenterologists, naturopaths, nutritionists, psychologists and natural health experts in the field of gut health. 
 
During the summit you'll be able to listen to about six interviews each day, over the five day period of the summit which runs from 12th - 16th October 2016. 
 
The summit is perfect for you if you want to learn more about the epicentre of health and how to encourage a happy and healthy gut.  You’ll learn new research and different practices so you can find out what feels right for you. You'll be able to listen to our team of experts, mix and match their philosophies and tips to suit your needs and start to live a healthier and more energised life.
 
Also included is our Supercharge Your Gut Summit e-Notebook. Download, print the book and make your own notes during the five days. Get also the full bio of our speakers and summit recipes for an even more supercharged experience.
 
Here’s some of what you will learn
  • Our expert’s top tips on how to Supercharge Your Gut
  • How the brain and the gut connect
  • The importance of a healthy microbiome
  • How your diet, intestinal health and gut bacteria can help you burn fat
  • How Ayurveda can help you with a happy and healthy gut
  • The gut and the immune system connection
  • Advanced strategies for building a healthy gut flora
  • What kinds of food and herbals to introduce for a healthy gut
  • All about different diets and discover what works for you

I hope that you can come and join us for this FREE worldwide online event.  To find out more and register click below.screen-shot-2016-09-23-at-6-59-01-amThe FREE Supercharge Your Gut summit runs for five days.  There will be six + interviews a day , plus a Summit e-Notebook.  See you online from 12th - 16th October 2016. 

 

Lee xo 

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The U.S Version of Heal Your Gut is here!

Written by Lee on . Posted in All, Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Candida Friendly, Dairy Free, Dessert, drinks, Gluten Free, Heal Your Gut, Nutrient Rich, Organic, Sauces, Seasonal, Spring, Sugar Free, Summer, Supercharged Food Menu, Vegetarian, Wheat Free

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Hello U.S and Canadian friends 🙂

I'm so happy to announce that my #1 Selling book, Heal Your Gut, is now available for pre-order in America and Canada.

The book features 90 gut-loving recipes that aim to cleanse, restore and nourish your insides.  It features a four-week treatment program and a natural cleansing regime that will have your insides happy and smiling and your energy levels though the roof!

I'll be heading to the US in October and will be doing events in New York and LA and I absolutely cannot wait to meet everyone in person so stay tuned for event times and locations.

From the bottom of my heart and my healed gut, I thank you so much for your support and hope that you'll love this book just as much as I do.

It's been such a fulfilling journey to bring this book into your hands and I’m so excited to share everything I have learnt along the way with you.

You can pre-order the Heal Your Gut book now at these retailers;

Amazon

Barnes & Noble

IndieBound

Indigo 

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Homemade Kombucha

Written by Lee on . Posted in Autumn, Blog, Candida Friendly, Dairy Free, Digestion, Drinks, drinks, gut healing, gut health, Heal Your Gut, healthy gut. digestive health, micro flora, microbiome, Nutrient Rich, Organic, Seasonal, Snacks, Spring, Sugar Free, Summer, Supercharged Food Menu, Vegetarian, Winter

kombucha

Fermented foods are a beautiful way to increase gut health when your gut is strong and ready.

If you’re familiar with my four week online Heal Your Gut program, (the next round kicks off soon), you'll know that after giving your digestive system a rest and healing the gut lining, when your gut is feeling stronger you can start adding fermented foods to your diet to boost beneficial gut flora. Go gently and see how your gut reacts – try small amounts each day and see how you feel.

Kombucha is one of the most enjoyable and delicious ways to introduce the world of cultured foods into your life, as it basically replaces the need for soft drink, providing a mildly sweet, slightly sour and naturally fizzy beverage that is enjoyed by adults and kids alike.

Kombucha begins life as an ordinary sugary tea, but the addition of a SCOBY (symbiotic culture of bacteria and yeast) transforms it into a fermented drink. The SCOBY bacteria and yeast eat most of the sugar, yielding a drink full of natural probiotics that will dance around happily in your intestines. A small amount enjoyed daily has many gut-healing properties.

Aside from colonising the gut with probiotic bacteria that are wonderful for your immune system, this delicious fermeted tea holds an impressive collection of health promoting properties that have been enjoyed in Russia, Japan, Poland, Bulgaria, Germany, Manchuria and Indonesia for generations. According to the Weston A Price Foundation:

Kombucha is rich in B vitamins and a substance called glucuronic acid which binds up environmental and metabolic toxins so that they can be excreted through the kidneys. Glucuronic acid is a natural acid that is produced by the liver. Kombucha simply supplies the body with more and boosts the natural detoxification process.

Glucuronic acid is also the building block of a group of important polysaccharides that include hyaluronic acid (a basic component of connective tissue), chondroitin sulfate (a basic component of cartilage) and mucoitinsulfuric acid (a building block of the stomach lining and the vitreous humor of the eye).

Kombucha has also been linked to a myriad of other benefits such as improved digestion, fighting candida (harmful yeast) overgrowth, mental clarity, and mood stability. It truly is a tonic rather than simply a yummy beverage.

Don’t be afraid of the fermenting process which can seem like a complex lab operation rather than a kitchen recipe. Honestly, you just have to take the plunge and enter into the world of fermentation to realise that with some basic knowledge of the way bacteria feed on a constant supply of sugars, the process of keeping your culture alive and enjoying it’s wonderful and delicious creations is actually a very straightforward, common sense process that will become part of your daily rhythm.

Once you get the hang of making it, you can flavour it up with ginger and turmeric or even berries. Purchase a SCOBY online or, if you’re very lucky, a friend might give you one. You can buy kombucha online or at a health food store, although once you’ve made your first batch, you won’t need to buy it any more.

You’ll also need a breathable cloth such as muslin (I use a nut bag), a rubber band, and one sterilised wide-mouthed, 1 litre (35 fl oz/4 cup) capacity glass jar with a lid (Mason jar).

Homemade Kombucha

Ingredients:

  • 1 litre (35 fl oz/4 cups) filtered water
  • 2 organic black tea bags
  • 55 g (2 oz/ 1/4 cup) organic sugar
  • 1 SCOBY (see above)
  • 100 ml (3 1/2 fl oz) homemade or store-bought kombucha (see above)

Method:

Put the water in a medium saucepan over medium heat and bring to the boil. Remove from the heat, add the tea bags, and steep for 20 minutes. Remove the tea bags, add the sugar and stir until dissolved. Set aside to cool.

Pour the tea into the sterilised jar, then add the SCOBY and the kombucha. Cover with muslin, secure with a rubber band and write the date on the jar.

Store undisturbed in a cool, dark, dry place for 7 days, then test it to see if it’s ready. It should be fizzy and slightly sour/vinegary. If it’s still sweet, let it ferment for a day or so longer (usually up to 10 days).

Once the kombucha is ready, carefully remove the SCOBY using a clean long-handled spoon and place it on a plate with a little of the liquid to stop it drying out (then use it to make another batch straight away). Pour out 100 ml (3 1/2 fl oz) of the kombucha and keep aside to make another batch, then pour the remaining liquid into a jug through a sieve and then into a clean glass bottle with a lid. Secure the lid tightly and make a note on the bottle of the date. The kombucha will keep in the fridge for 2–4 weeks.

Yum! 

Gut Healing Cumin Digestive Aid (Jeera Vellam)

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

cumin digestive aid

If you’re looking at striking a balance with your digestive health, this is a must have tea variation that I discovered last year during my Indian adventure. It’s one of my favourite natural medicinal aids I’ve included in my latest book Heal Your Gut and in the HYG four-week online program.

Jeera Vellam is a traditional Ayurvedic tea and Indian household staple beverage, which is consumed on a daily basis by many people. In South India and Egypt in particular, a large pot of Jeera Vellam is usually prepared in the morning and sipped throughout the day. It often replaces drinking water, as tap water cannot be consumed due to heavy pollution and must be boiled carefully.

Jeera is Hindi for cumin, while vellam in this context means water. According to Ayurveda, India’s 5,000-year-old approach to health, agni is the metabolic energy that helps the body assimilate 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 Ayurvedic practitioners recommend an easily digestible meal that is warm yet light, followed by a shot of Jeera Vellam. In India, this beverage is also commonly consumed as a shot after main meals and/or after celebrations such as weddings and dinner parties (where guests have indulged in heavy meals) to aid digestion.

Originating in Egypt, cumin seed is one of the most popular cooking ingredients used throughout the Middle East and Asia. The strong flavour, vibrant colour and tepid aroma of cumin has made it an indispensable spice in many Indian and Middle-Eastern dishes, such as curries, marinades, samosas, rice-based meals and even in teas and beverages.

However, these little seeds have a lot more to offer in addition to their vibrant taste and aroma. Traditionally, cumin seeds have been hailed as an effective aid to digestion, and recent research confirms that this may be due to cumin’s ability to stimulate the secretion of pancreatic enzymes, compounds that are necessary for digestion and nutrient assimilation. Cumin seeds have also been found to speed up metabolic function.

This Jeera Vellam recipe is also good for promoting liver and stomach health, as the antioxidants present in cumin seeds and ginger promote excretion of toxic substances from your body, while also controlling the regular activities of various vital internal organs. The longer you allow the cumin seeds to soak in the water (if you have time, overnight is preferable), the more this drink will facilitate the production of bile in the liver that may aid with symptoms of reflux, bloating, abdominal gas, and diarrhea.

My digestive aid is even useful in treating acute iron deficiency that is caused during anemia, as cumin seeds are a rich source of plant-based iron. As additional iron is essential for maternal and fetal health during pregnancy, Jeera Vellam is commonly prescribed to pregnant and lactating women in remote Indian villages where medical forms of iron supplementation may be unavailable.

Heal Your Gut Book

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

Heal Your Gut Print Book

I'm excited to share my brand new print book with you, on my very favourite topic, the gut! 

Gut problems are at the forefront of many people's health concerns: bloating, constipation, indigestion and food intolerances.

Importantly, the causes and symptoms of these sorts of digestive problems can be helped without resorting to a truckload of pharmaceuticals.

Research is also linking an unhealthy gut to serious medical concerns such as IBD, IBS, Crohn’s disease, coeliac disease, thyroid problems and diabetes amongst many others.

In my new book Heal Your Gut, I like to think of the gut as a garden that can only thrive when the soil is healthy. Healthy soil requires healthy foods and nutrients that will allow the ‘good guys’ to flourish. By feeding our bodies all-natural, easily digestible foods, we can help our gut to function optimally, without the need to resort to dietary supplements.

Heal Your Gut is especially designed to help restore inner gut health, including a four phase treatment program, supported by 90 delicious, anti-inflammatory recipes to heal and nourish your gut.

Recipes include warming drinks, teas, juices and tisanes; broths and stock; soups; and dessert. It also covers fermented foods for when your gut is strong.

The book is suitable for non-vegetarians and vegetarians and also people following a FODMAP diet and will help to alleviate many of the symptoms of an unhappy gut.

You can preorder the Heal Your Gut print book here, for delivery at the end of August.

Say hello to delicious recipes and a happy and healthy digestive system! Are you ready?

Lee x

Heal Your Gut, Set Sail on the New Four Week Program

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

IMG_2609

image via pinterest

Want to set sail with me and find a healthier you?

Imagine feeling the wind in your sails and setting a new course for an improved you, one with boundless energy and vitality to do the things you love and enjoy.

There's a brand new online Four Week Heal Your Gut program setting sail on Monday 8th August 2016.

If you’ve been feeling bloated, gassy, foggy or tired lately or getting sick more often than usual, then this program can get you back on the right course and set a tack that you can follow and incorporate into your life very simply.

You could be suffering from a condition that can be aggravated by diet and a poorly functioning digestive system, food allergies or intolerances, rashes, acne or IBD, IBS, Crohn’s disease, Celiac disease, leaky gut, inflammatory issues, thyroid problems, neurological disorders, obesity, diabetes, arthritis, fibromyalgia or other auto immune conditions.

My Heal Your Gut program will alleviate your symptoms and put you on the right path to better health.

On the program you'll be guided through the process every step of the way and you'll become part of our ever-growing Heal Your Gut community.  The information, easy recipes and, most of all, the community support will help you sail through the program.

You'll enjoy delicious and simple to make gut healing recipes that will remove the barnacles, allowing you to be lighter and jettisoning the unnecessary weight and accumulation in your digestive tract.

You'll be personally nurtured with easy to follow advice, videos and information to help you achieve your wellness goals.

When it comes to digestive issues and what foods to eat there’s so much conflicting information out there, I know how confusing and frustrating trying to be healthy can be.

The online program brings everything you need into one place and you'll enjoy 24/7 access to help from myself and my dream team of experts including integrative medical practitioners, gastroenterologists, nutritionists, naturopaths, kinesiologists, meditation and mindfulness experts and scientists.

You desperately want to heal yourself and feel vibrant again but you don’t know where to start. I've been there and I am here to help you achieve better health.

Read testimonials from our Heal Your Gut community and what they are saying about the four week program here.

If you'd like to find out more information about the program click here for an in-depth look and learn more about the benefits here.  You can also watch a video from me here.

 IMG_2612image via pinterest

I really look forward to welcoming you onto this voyage with me and seeing you become your best and healthiest self!

Let's Do This...

Together!

Lee x0

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