Posts Tagged ‘lee holmes supercharged food’

Green Breakfast Bowl

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

Screen Shot 2015-05-13 at 9.21.32 amIf you’re feeling creative in the kitchen, I hope you’ll enjoy my hearty breakfast bowl, a breakfast of champions, suitable for anytime of the year.

It’s a recipe from my book Eat Clean Green and Vegetarian and includes a smorgasbord of “so hot right now” nutritious ingredients that go together beautifully, pesto, eggs, kale, quinoa, lemon and avocado.

Did you know that Australians consume over four billion eggs each year? If you add them all up, this comes in at a grand total of approximately 200 eggs per person!

Eggs are an agreeable and good-natured ingredient because they let you decide who’s the master chef in your own kitchen. However you choose to cook your eggs, whether you fry them, boil them, scramble or bake them, you’re sure to be benefitting from their extensive shopping list of advantages.

Previously poached in controversy, eggs really are the perfect ingredient for health and budget conscious foodies. They’re an ideal real food that is delivered in its original packaging.

Not only are they delicious, good for you and versatile, they’re also simple to prepare and can be twisted in any way to add bulk to a meal, bind ingredients together, add flavour or simply be enjoyed self-contained, with a dash of sea salt and a grind of black pepper. 

My secret ingredient for scrambling eggs is to add the zest of half a lemon and a pinch of nutmeg, it really boosts the flavour profile and adds zing. You might like to try my Kale and Lemon Rind Omelette here

Starting your day with an egg or two will provide your body with a good source of protein and the full spectrum of B vitamins, omega 3’s, acetylcholine, zinc, copper, biotin and Vitamins A, D, E and K filling you up with needed nutrients and helping you to sustain your energy levels.

Eggs can be eaten at anytime of the day, and are a convenient snack because they are so speedy and easy to prepare.

Easter Lunch Menu

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

veg-1 Why throw get-togethers at Christmas and birthday milestones only, when every day is cause for celebration?  The upcoming Easter holiday is a good excuse to invite close friends and family over for a scrumptious, flavour-filled Easter lunch.

My motto: Celebrate life together all the time!

Hailing from the UK, I love the European tradition of Sunday lunches, and just can’t go past a late afternoon roast dinner.  This was reinvigorated on my recent travels, where Sundays were spent gathered around the kitchen table, swapping stories and eating and laughing.
With that in mind, I’ve drafted a doable Easter Lunch menu for you inspired by world cuisines.  Get ready to flex your cooking muscles because the phone calls have been made, timings arranged and all of the feel good ingredients ordered for a lunch-table of fresh food and peak seasonal produce. Whether casual or outdoor, indoor or formal the dishes and bold flavours guarantee a heaven-sent celebration.  Preparation can be done in advance so you can enjoy more time for merriment and laughter.
Just because it’s Easter it doesn’t mean the day needs to completely revolve around a sickly fest of copious amounts of refined sugar and processed chocolate and now that I have your appetite’s attention, I’ve hunted and gathered a selection of my favourite recipes, one direct from Bollywood which features in my new book Eat Clean, Green and Vegetarian, and a delicious Asian inspired red prawn stir fry.  I’m rounding it off with a gooey raspberry chocolate cake, every chocoholics dream.
To begin, my exotic Red Onion Bhajis with Minted Raita will get your taste buds tingling. The mint provides a fresh burst of flavor to these delicious Indian inspired morsels of flavor.
Serve them on a share plate and pass around or as an individual serving with a crisp leafy salad for extra crunch and greenery.
Red Onion Bhajis with Minted Raita (pictured above)
Makes 10—12
  • 120 g (41/4 oz/1 cup) superfine besan (chickpea flour)
  • 1/2 teaspoon gluten-free baking powder
  • 1 teaspoon chilli flakes
  • 2 teaspoons curry powder
  • 1 teaspoon ground coriander
  • 1 teaspoon cumin
  • 1 teaspoon turmeric
  • 2 garlic cloves, crushed
  • 2 cm (3/4 inch) piece of ginger, finely chopped
  • Celtic sea salt and freshly ground black pepper
  • 1 red onion, finely chopped
  • 4 tablespoons extra virgin coconut oil or ghee, for frying
Minted Raita
  • 130 g (41/2 oz/1/2 cup) full-fat Greek yoghurt
  • 2 tablespoons chopped mint
  • 1 small garlic clove, crushed
  • To make the raita, mix all the ingredients together and place in a serving bowl.
  • To make the bhajis, sift the besan and baking powder into a large bowl. Add the spices, garlic and ginger and season with salt and pepper. Add 150 ml (5 fl oz) of cold water to make a thick batter, then add the onion and stir until it is well coated.
  • Heat the coconut oil in a heavy-based frying pan over medium heat. Add a tiny bit of mixture to test the oil temperature – if it bubbles, the oil is hot enough. Cooking several bhajis at a time, add a heaped tablespoon of mixture and shallow-fry until golden brown on each side; I like to form a tablespoon of the mixture into a patty before frying to help keep the shape.
  • Transfer to a paper towel to soak up the excess oil and cook the remaining batter.
  • Serve with the minted raita.
Main Course
A simple to make and delicious Stir-Fried Red Prawn recipe is next, which is served on a bed of Asian Greens. I like to use a variety of greens including baby bok choy, Chinese broccoli and Choy sum. Asian greens are surprisingly high in vitamin c, iron and calcium and are more readily absorbed than in traditional greens such as spinach and silver beet.
Try and buy your prawns as fresh as possible, ideally on the morning of consumption, and begin the marinating process. Not only is the vibrant pink colour in the prawns stunning to look at set back amongst the Asian greens, but the natural pink pigment is a powerful antioxidant, helping to protect skin against sun damage and improving elasticity.  Hello youthful healthy glow!

Love Heart Chocolates

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

veg 4 Ciao Bellas!
Love is in the air… and so is the aroma of freshly made chocolate.  There's no better time to share a recipe for my delicious Love Heart Chocolates for you to woo your boo or BFF.
When you think of Valentine’s Day clichés do you conjur up little Italian men meandering and weaving their way around restaurant tables selling freshly picked red roses for "all the beuwdiful ladies out there"?
However you celebrate The Feast of St Valentine, make the ones you love feel special and show your adoration with delicious hand-made Love Heart Chocolates made with raw cacao for the ultimate understated romantic gesture.
What makes these indulgent delights so lovingly special is their smooth and velvety texture and chocolaty and buttery taste.  As they melt in your mouth they also fill you up with goodness too.   Why choose to frequent confectionery aisles, when the superiority of homemade chocolate is so simple to achieve at home?
Whether you’re indulging in a little self-love, or wanting to impress that special someone, my Love Heart creations exude adoration and will win over the hearts of even the most discerning chocolate lover.
If you do happen to go overboard this Valentine’s Day, be sure to remind yourself of the following reasons to eat raw cacao, especially when you're nibbling on your second batch of chocs.
  • Raw Cacao is overflowing with one of the world’s most deficient major minerals, magnesium. In fact, there’s no known source on earth that provides more.  Magnesium is essential in developing a strong healthy heart, can help to relax menstrual cramping, strengthen your bones and open up more than three hundred detoxification pathways in the human body.
  • Raw Cacao is super-rich in antioxidants.  Ten percent of raw cacao powder is filled with them. They act as protective factors for the heart and circulatory system by increasing the ability of arteries to dilate, improving the functioning of the cells that line blood vessels and reducing the oxidsation of bad cholesterol (LDL).  Interestingly, dairy appear to counteract these amazing antioxidant effects; just another added reason you should try my DAIRY FREE love hearts.
  • Raw cacao= happier you= lots of loving! Thank Phenylthylamine (PEA), a chemical that’s released into the blood stream when we are sexually aroused, and abundant in the brains of happy people.   PEA is responsible for dopamine (the pleasure hormone), adrenaline and noradrenaline. When you eat cacao, your mental concentration will increase, livening up your attitude and increasing positive emotions such as joy, happiness and perhaps some hanky panky with the apple of your eye. Nudge nudge wink wink!
Bite into my bite sized treats anytime of the year and if you’re having a downer of a day pump yourself up with cacao.  It’s a delicious way to improve cognition and emotional health.
These can be made in different shaped moulds for after dinner treats or fun treats at your next family party. If you’re feeling a little adventurous, add some orange or peppermint extract, crushed raw almonds, walnuts or cashews.
This recipe is from my new recipe book Eat Clean, Green and Vegetarian.
Happy Vee Day,
Love Lee xo
Love Heart Chocolates
Serves 2
  • 40 g (11/2 oz) shaved cacao butter
  • 1/4 cup organic coconut butter
  • 30 g (1 oz/1/4 cup) raw cacao powder
  • 3 tablespoons extra virgin coconut oil
  • 1 tablespoon alcohol-free vanilla extract
  • 10–12 drops stevia liquid, or 1 teaspoon powdered, or to taste
  • To make the dark chocolate, melt the butters in a bowl over a saucepan of boiling water. Add the other ingredients and whisk until smooth.
  • Place in love heart moulds and freeze for 30 minutes.
  • Remove from the freezer and wait a few minutes before popping the chocolate out from the moulds. If in hard moulds, tap the bottom until the hearts fall out.
  • To make white chocolate, follow the method above but omit the cacao powder.
  • The chocolates will keep in the freezer for up to 1 month.

Two Minty Chocolate Drink Recipes

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

  veg 6 - Copy For the past few weeks I've had mint on my mind, just as I emerge from my long-standing sage phase.
When it comes to herbs mixing and mingling and adding a sprig or two into your diet both culinarily and medicinally can enhance not only your meals but also your health.  Herbs really are a dream come true in the kitchen.
You’ll frequently find me fraternizing with fennel due to its fragrant flavourings and anti-inflammatory and digestive capabilities, the oils stimulating secretion of digestive and gastric juices in the stomach and intestines, reducing inflammation and helping to fast-track the absorption of nutrients from your food.
Hob knobbing with a highly fragrant herb like basil can be a wholly wholesome experience.  Anti-bacterial basil is also a wonderful anti-inflammatory herb because of the eugenol component of its oils which can block the activity of an enzyme in the body called cyclooxygenase.  If you’ve ever taken non-steriodal over-the-counter anti-inflammatory medications (NSAIDS) such as aspirin and ibuprofen, they work in a similar way by inhibiting this enzyme. Basil is a wonderful herb for symptomatic relief of inflammatory conditions such as rheumatoid arthritis or inflammatory bowel conditions.
Harmonising with fresh herbs will offer you an insight into their prowess, releasing their beautiful perfumed flavours readily into your dishes.  The golden rule when cooking with herbs is fat first then herbs last.  If you’re known for getting your coriander confused with cumin alleviate your herbal haze with this wonderful reference guide includes all of the most common (and some uncommon) herbs and spices.
Quite often it’s easy to buy a bunch of herbs and use only a couple of leaves in a recipe, then shove them into the back of the fridge,  forgetting about them and finding them weeks later all limp and bedraggled.
When storing herbs, hardy herbs like rosemary, thyme and sage can stay aromatic for up to two weeks if you place them in the fridge, but do remember to keep them as dry as possible.  The warmest part of the fridge is generally the top shelf.

Eat Clean, Green and Vegetarian

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

Supercharged Veg_CVR_lo It is easy being green... and you don't need to wear horsetail braids, love kale or do yoga to be a vegetarian. When I first thought about the next book that I wanted to write after Eat Yourself Beautiful, one of the books that was missing on my recipe book shelf was a complete guide to vegetarian cooking.  I feel like vegetables are the complete package and because they're really high in nutrients and fibre and keep all of the important parts of your body working optimally I wanted to make them the star of the dinner table by placing them front and centre.
In the run up to writing my third print book, Eat Clean, Green and Vegetarian, I'd been stalked on Instagram, asked by a large number of people to include more vegetarian recipes in my books and I began to think that perhaps I was actually losing my Veg-inity somewhat, with all of the slow cooked lamb dishes I was serving up!
The truth is, I consider myself a flexitarian and someone who has a high plant based diet but I don't follow any strict rules when it comes to one diet or another.  I like to listen to my body for clues about what to eat and use real food from nature where I can, remembering to eat in a mindful and balanced way.
It became evident, that the next book I wanted to create was one where every recipe was plant based, but not just your average hockey puck veggie patties or nut roasts that you often see in vegetarian books.  I don't believe that you need to live on boring beans and rice dishes to enjoy a vegetarian diet and my veg dishes sparkle with freshness and the kind of flavour that hails directly out of the veg plot.  They're also all gluten and sugar free and have minimal dairy.
I needed to go beyond meatless Mondays and devise a menu where any day could begin with a vegan edible smoothie, a verdant green breakfast bowl or comforting Amaranth, Walnut and Pumpkin Porridge.
I've included hearty meals such as beautiful beetroot bourguignon and French roasted ratatouille and ones that can be eaten in-season such as winter vegetable korma or summer lettuce leaf tacos.  Because I consider myself a bit of a soup devotee I've incorporated a creamy mushroom with red quinoa chowder, a wonderfully filling pea soup for the soul and an aromatically curried parsnip pottage.
Healthy vego snacks if you’re feeling peckish and in the mood for a light indulgence, come in the way of celeriac fries, red onion bahjis with minted raita, mini chive pancakes or sweet spiced nuts- I’m letting you in on my secret weapon for handbags!
veg 1
Supercharged Food, Eat Clean, Green and Vegetarian is rounded off with some lip smacking plant based desserts so you never have to skip dessert again.  Think triple mint slices made with beauty boosting spinach! Fresh blueberry fudge which is perfect for lunchboxes or to take to high tea, cheeky spinach ice cream, and you heard it here first, a cauliflower and raspberry cheesecake, yes I said cauliflower and cheesecake in the same sentence!  I know that you'll be surprised at how absolutely delicious it tastes too.  And I’m not sure if I mentioned my ultimate gooey chocolate cake? Pretty hard to believe it's actually good for you.
veg 2
Really there’s no reason not to nosh like a nutritionist when you have all of these healthy veg options. After my extensive research into the area of vegetarian food, I was very surprised to discover how extremely unhealthy a vegetarian diet can be if you make bad food choices.
Supermarket options lack essential vitamins, minerals and nutrients needed for health and I couldn't step far enough away from the processed soy, meat and dairy alternatives on show in local shops. Unfortunately, I discovered plot loads of vegetarian products screaming with GM soy. In particular soy protein, soybean oil and soy lecithin which is an emulsifier that’s added to many processed foods.
Soy derivatives have become a toxic additive in our food products and act as a protein and nutrient absorption blocker causing abdominal distress in some people.  I'm yet to find a vegetarian based mayonnaise and salad dressing without soy bean oil and another ingredient, textured vegetable protein, or TVP as it is commonly known which contains the flavour enhancer MSG, can bring on unpleasant reactions in some people, and it was rife across instant vegetarian fare.
I'm hoping that my new vegetarian recipes will alleviate the need to buy processed vegetarian options, especially as my recipes are so easy to recreate at home and are infused with healthy ingredients.
I haven't left out vegans either with each recipe having options to veganise.  If you’re a long standing vegan or going vegan cold turkey, I'm not just talking about convenient alterations, I've included and sign-posted nutritious alternatives that will really boost your health and well-being.
Whether you’re a vegetarian, vegan or flexitarian, you’ll be able to simply and easily swap out ingredients depending upon your individual preferences and eating guidelines and enjoy recipes that really benefit your health and your waistline.
No one likes to open the fridge only to find withering, limp and sad faced vegetables, so I've included a "Storing Your Vegetables" food chart which will help you to understand how to properly preserve nutrients, freshness and keep your beautiful veg edible longer.
The book contains useful seasonal guides so you can see what is in season and there’s a section on how to source the best veg at affordable prices.   Vegetables have enzymes that both make and destroy vitamins and after your produce has been picked, vitamin production stops, but degradation continues so I've also included wonderful methods to store and cook your vegetables to ensure optimum nutrition from your meals.  
This really is the ultimate Vegetarian guide with delicious and inspiring recipes and I hope you love it as much as I do and that you and your family gets years of enjoyment from the recipes.  
Supercharged Food, Eat Clean, Green and Vegetarian will hit the shelves on 1st January 2015 and it's now available for pre-order here.
When you pre-order it, your copy will be sent to you on the 27th December right on track for post Xmas healthy meal planning.  Plus I’m going to give you a free copy of my Supercharged Food for Kids eBook with every pre-order because it's Christmas time!  
To receive your free copy send me an email with your email address and I'll zoom one over to you ASAP!.
veg 11
Happy Cooking 🙂
Lee xo      

Selfies, Shelfies and Still Lifes

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

Raphaelle Peale Still Life With Orange

Raphaelle Peale Still Life With Orange

Every now and then bloggers get slammed for the disproportionate amount of foodie pictures they carpet bomb across the webosphere.  Photography is one of the main artistic forms that bloggers use to capture their creations.  You’ll find overhead kaleidoscopic stacks of vegetables drizzled with glistening extra virgin olive oil, arranged and seated on a clean white plate.  There’s a sprig of strategically positioned micro herbs, and perhaps a carefully placed napkin, I think you know the shots I’m talking about.

When you think about modern art and art throughout history you may think about the great masters at work. The Renaissance oil painter absorbed in their figurative composition or the impressionist creating his visible brush strokes with natural depiction of light. Art has been used throughout the years to commemorate our very existence, to honour our achievements, disappointments and celebrations, to freeze frame personal memories and to document what we love and what we eat.

What was relevant back in the day and revered is still relevant now in the era of contemporary art although we just use another form to capture it.  Looking at it objectively, our aesthetic hasn’t changed but the tools and technology we use to objectify the moment has.  A still life, is still a still life, a selfie once known as the self-portrait is no different and our holiday snaps are our depictions of a landscape painting.  The only difference today is that we capture them on our smart phones or with the help of a digital camera.

In honour of modern art and our creativity I want to share some of the beautiful artful compositions from our wonderful community that are worthy of being hung in the national gallery.

Here’s to modern art and shaping history our way and long may it continue!

@kiaraible Sweet Pistachio Chicken

@kiaraible Sweet Pistachio Chicken

@niteskye Tapioca Pancakes

@niteskye Tapioca Pancakes

@drinkbalance Supercharged Breakfast Bars

@drinkbalance Supercharged Breakfast Bars

@hellogreathealth Buckwheat Risotto

Feeding Fussy Eaters

Written by Lee on . Posted in Blog Snacks, Bread and Wrap basics, Healthy Meals, Kids, Kids Recipe Book, Kids' Recipes, Lunch Box Ideas

Photo by the Whimsical Wife

Photo by The Whimsical Wife

This blog post goes out to all of the parents or caregivers of picky eaters, and ones who are raising children in a processed fast food nation. I think that covers just about every parent.

If your child is stuck in a pasta, nugget, boiled rice or potato mash commercial time warp, here are three no-nag ways to ward off an oncoming meal-time battle and have them eating out of your hands.

There’ll be no more shaking of heads and sealing of lips, look forward to saucer eyes and open mouths as kids hoover up these healthy meals like there’s no tomorrow. You can find more recipes in my Supercharged Food for Kids recipe book here.

But first, five tips to help you to encourage your children to eat well...

  1. Don’t be afraid to say no and express your love with healthy foods.  A way of nurturing kids is not to give them nuked processed foods full of sugar and bad fats. Show them you care by feeding them foods that will help them grow and develop.  They’ll also be able to understand and experience the taste of real food and set up their taste buds for life.
  2. Follow the 80/20 rule.  Don’t feed them squeaky clean food all of the time and let them indulge in treats in moderation.  They will develop a healthy relationship with food that way and not be the playground health nerd.
  3. Keep a healthy pantry, if you don’t have Tim Tams in the house it’s easier to offer an alternative and say try this ‘zoo poo” rather than yes we have a packet of Tim Tams but we’re not letting you anywhere near it.  Pester power will be in full swing if they can see it’s in the pantry and know it’s only a pincer grip away.
  4. Don’t force the issue.  If kids don’t want to eat something then let it go and have a healthy backup plan that you know they'll enjoy and can fall back on. Explain how certain foods will make them have strong bones and healthy bodies and why it will benefit them.
  5. Create kid friendly versions of your meals; for example if you’re making a delicious pumpkin soup, use the base mash for your little one and then turn it into a soup for you by adding herbs, coconut milk or stock. Talk to your child about the flavours and textures of the food you’re eating and if you can, sit down and eat meals together.

I'd love you to introduce these recipes into your child’s life and let me know what you think in the comments section below.

Supercharged Breakfast Bar

My breakfast bar is packed with good fats, zinc, dietary fibre and B vitamins and these bars make a quick brekkie, lunch box favourite or after school snack.

Makes 10 bars


  • 1 1/4 cup almond flour or (flax seed meal for nut free)
  • 1/4 teaspoon Celtic Sea Salt
  • 1/4 teaspoon baking soda
  • 1/2 cup coconut flakes (unsweetened)
  • 1 1/4 cup mixed nuts or (seeds such as pumpkin and sunflower for nut free)
  • 2 TBS dried blueberries
  • 1/4 cup melted butter
  • 1/4 cup rice malt syrup
  • 1 tsp vanilla extract


  • Set oven temperature to 175 degrees Celsius
  • Line a baking dish with baking paper
  • Combine all dry ingredients, almond flour, salt, bicarb soda, coconut flakes, nuts/seeds and blueberries
  • In a large bowl, place melted butter, rice malt syrup and vanilla extract
  • Mix the dry ingredients into wet
  • Press the mixture firmly into the baking dish to prevent crumbling
  • Bake for 15 to 20 minutes
  • Chill to harden up before serving

Gluten Free Pita Pocket

Makes 4 pitas


  • 1 egg
  • 1/4 cup of water
  • 1 TBS almond or rice milk
  • 1 TBS olive oil
  • 1 TBS coconut flour
  • 1 TBS flaxseed meal
  • 1/4 cup blanched almond meal
  • 1/8 teaspoon baking soda
  • Pinch Celtic Sea Salt
  • 1 TBS mixed herbs chopped fine (optional)


  • Preheat oven to 180 degrees Celsius
  • Place baking paper on a baking tray
  • In a bowl whisk egg and add water, milk and olive oil
  • Add dry ingredients and stir well
  • Pour mixture onto baking paper in 2 medium sized circles about 12 cms across and spread
  • evenly with a palette knife
  • Bake for 20 minutes until golden and crispy around the edge
  • Let cool and with a sharp knife slice along the centre so that a pocket is created
  • Stuff with favourite fillings

 Zoo poo

 Cacao powder is loaded with antioxidants and although sometimes bitter in taste, it can be made sweeter with the addition of a natural sweetener.

Makes 8


  • 4 TBS coconut butter
  • 1/8 tsp. stevia powder
  • 1 TBS cacao powder
  • 4 TBS almond or rice milk
  • 1/2 cup coconut flakes, unsweetened


  • Melt the coconut butter in a bowl over boiling water
  • Add stevia and cacao and stir until combined
  • Add milk and stir until thickened
  • Place mixture in the fridge for half an hour to harden
  • Remove from fridge and take one TBS at a time and roll into ball
  • Roll in coconut flakes and place on a tray
  • Refrigerate until ready to eat

You can bu my Supercharged Food for Kids Recipe Book here.

Smashed Sardines with Avocado on Chia and Flaxseed Loaf

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

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

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

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

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

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

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

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

sardineBut I'm not a sardine fan!

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


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

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

To boost your beauty naturally serve up this dish immediately.

Smashed Sardines with Avocado on Chia and Flaxseed Loaf

Serves 1


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


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

Chia and Flaxseed Loaf

Chia and Flaxseed Loaf

Makes one loaf

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


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


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

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

You can find my recipe books here.

Happy Cooking

Lee xo

Nut Butter Biscuits

Written by Lee on . Posted in Autumn, Before and After School Snacks, Blog Snacks, Christmas, Dairy Free, Dessert, Gluten Free, Kids, Nutrient Rich, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free

Photography by Nina Thornton

Photography by Nina Thornton

Old school biscuits are the perfect accompaniment to share your morning or afternoon cup of tea. I designed these especially for kids, and the recipe comes from my book Supercharged Food for Kids as they’re a great lunchbox treat or after school bite. Sometimes snacks can be a bit of a tricky one, as you crave a morsel that is crunchy, sweet and satisfying but preferably good for you too. I’m happy to say that these nut butter biscuits tick all those boxes, as well as being packed with nutrient-dense ingredients they’re delicious and fantastically fulfilling.

The nut butter base adds a mild nutty taste that enhances the other flavours, and is abundant in protein and healthy fats, to keep you content. Almond butter is a variety you may want to use, but feel free to experiment with cashew or macadamia because they both work very well in this recipe. Extra points if you make your own too!

Cauliflower Crust Pizza

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

This pizza is the perfect indulgence without the guilt – you may crinkle your nose up a little at the thought of substituting cauliflower for flour in this recipe but prevail it does, this cauliflower pizza crust delivers all the satisfaction of an original pizza but without the gnawing tummy pain that accompanies gluten filled pizzas.

Quick and easy to make, the base is crisp yet soft and light with subtle texture, with the herbs and garlic adding extra flavour throughout. The minimalist topping is the perfect balance with salty anchovies, beautiful fresh greens and herbs, finished the only way a pizza should be, with a generous sprinkle of Vitamin B rich nutritional yeast flakes.

Not only delicious this little white tree is packed with goodness; Cauliflower is nutrient rich and loaded with vitamin K, folate, fibre and antioxidants which maintains excellent blood flow for the heart and kidneys; reduces inflammation and strengthens the immune system.

This pizza will pass the test of any pizza connoisseur and is a worthy and healthy substitute for all.

Directions for consumption: Couch, favourite PJs, movie. Enjoy.

PS... You can add mozzarella if you are eating dairy.


Cauliflower Pizza Crust:

  • 1 cup cooked, shredded cauliflower
  • 1 organic egg
  • 1 cup almond meal
  • 1 1/2 tsp organic Italian herbs
  • 2 tsp organic parsley
  • 1-2 cloves garlic finely chopped
  • Pinch of caraway seeds
  • 1/2 cup nutritional yeast flakes


  • 3 TBS Tomato paste no additives
  • 1/2 cup nutritional yeast flakes (You can substitute with mozzerella if you are eating dairy)
  • handful rocket
  • Spinach, onion, garlic, olives, anchovies


  • Preheat oven to 230 degrees Celsius
  • Brush a baking tray with EV olive oil
  • In a bowl, combine cauliflower, egg, almond meal, garlic, seeds and nutritional yeast flakes.  Scoop out the mixture with a spoon and then press evenly on the pan to make a square shape.
  • Sprinkle evenly with herbs.
  • Place in oven for 12-15 minutes
  • Remove and let cool slightly then, add sauce, toppings and cheese.
  • Place under a high heated grill for five minutes to warm toppings
  • Enjoy

For more in-depth gluten, wheat, dairy, yeast and sugar-free recipes you can visit


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