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Posts Tagged ‘lee holmes’

Ten Vegetable Based Recipes to Live Life on the Veg

Written by Lee on . Posted in All, anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Blog Salads, Dairy Free, Gluten Free, Organic, Seasonal, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

Let’s talk about vegetables.

To be frank, many of us are simply not getting enough of them. 

As a whole, our society is in need of a total food choice revamp. While I'm not saying that we all need to run around being 'vegan hippies' and changing our name to Lola Granola, I do think it's fair to say that there are many people who don't have enough vegetables in their diets, eat way too many refined, processed foods and some that consume copious amounts of animal protein and fat.

If this resonates with you, then I'd love to share a few of my favourite veg based recipes.  

Including more vegetables in your diet doesn't need to be a scary thing. In fact, it can be fun and easy; it's sure to ease up your digestive system, make your skin glow and leave you feeling lighter and cleaner. You can always combine it with my vegan Love Your Gut powder to help the process along. 

Going more plant-based means you increase your intake of micronutrients that help the body thrive, not just survive. Vegetables and fruit are high in dietary fibre, minerals, vitamins, antioxidants, phytonutrients and more that have proven to help boost immunity, fight infection and help to protect against disease.

If we examine diets of those living in the Blue Zones, populations who have the most number of centurions (people living over the age of 100), such as the Okinawan’s, they consume a largely plant-based diet.

The proof is in the pudding (if that pudding was vegan and made of avocado and cacao obviously...).

These people live high-quality lives with minimal medicine, relying on their food as medicine. I don’t know about you but that sounds like a pretty good deal to me.

If you want to get in on all the vegetable action, I’ve put together my Top Ten Favourite Veg Recipes to help you Live Life on the Veg.

Are you ready?

Vegetable Marrakech Casserole

There’s nothing better than a hearty vegetable casserole. Inspired by the spices of Marrakesh, this delicious casserole filled with hearty vegetables, chickpeas and delicious spices makes vegan eating exciting! When you eat this casserole, be sure to eat it mindfully and slowly. Enjoy it, take in all the flavours and give your gut some real love. Check out the mind-blowing recipe here.

Smashed Avo on Golden Gut Loaf

Nothing says breakfast to me more than my Smashed Avo on Golden Gut Loaf. Before you roll your eyes because you can barely look at the words smashed avo with amazement anymore, let me tell you, this recipe is seriously next level. It's smashed avo like you've never seen before! Avocado is rich in heart-health. monounsaturated fats, boosting skin health, reducing LDL cholesterol in the blood and lowering risk of heart disease. It’s high in Vitamin K which is great for bone health and also, assists our absorption of calcium. Combining avocado with my favourite Golden Gut Pumpkin and Nut Loaf is one veg breakfast you don’t want to miss. Get the recipe here.

Supercharged Dahl

If I had to say one of my favourite meals ever, it would definitely be Dahl. I love Dahl – it’s dahl-icious. If you’ve never heard of Dahl, it’s a curried dish of lentils and includes a whole heap of spices including anti-inflammatory turmeric, digestive-improving cumin and nausea-relieving ginger. It’s warming, grounding and super simple. If you’re following a veg diet, you’ll know just how crucial little lentils are. Lentils are a low-calorie, nutrient-packed legume with a nutty flavour. They contain a great source of prebiotic fibre as well as protein and iron. These lentils pack a serious punch and so, are the stars of our favourite Indian dish. Check out the recipe now.

My Bestest Ever Vegetable Stock

Vegetable stock is a must-have in any kitchen but did you know you could make your very own stock at home? Homemade vegetable broths made mindfully at home are one of the easiest and cheapest ways to use up leftover veggies, making it a fabulous environmentally-friendly household staple. You can use this stock as a base for sauces, stocks, soups and stews. While you can make your own amazing veggie stocks by simply throwing veggie scraps like celery, carrots, garlic, herbs and other garden favourites into a pot, this is by far my favourite recipe for it. Get ready to knock your socks off with this awesome stock here.  

Anti-Inflammatory Spring Pea Soup

Pass the peas, please! Peas contain dietary fibre and a load of antioxidants to help reduce inflammation within the body and encourage healthy gut bacteria. They’re low in calories but high in protein, antioxidants and micronutrients. This anti-inflammatory soup is full of delicious spices and veggies to help ground the body and reduce inflammation . It's a green, lean, gut-healing machine! Get the recipe here. 

Vegan Caesar Salad

You know your friend who watched one of those vegan documentaries, guilted themselves into going vegan and invited you over for gross faux soy meats and soggy tofu dinners? Don’t be that friend. Ever. With my Vegan Caesar Salad, you can show the world just how delicious vegan food can be! I’ve used tempeh in this salad to add plant-based protein and beneficial bacteria to take this Caesar-inspired salad to the next level. If you want to read about my thoughts on soy and try out this delicious salad for yourself, click the recipe link here.

Bohemian Baked Vegetable Bowl

If you’re a keen foodie, you’ve no doubt already jumped on the Buddha Bowl bandwagon. Buddha bowl's are made to be absolutely beautiful. The vegetables are roasted perfectly and placed in delicate coconut bowls, ready to be forever instagrammable. My Bohemian Baked Vegetable Bowl is nothing like that. It’s totally messy, care-free and fun-loving. It’s not trendy; it’s a recipe you can enjoy forever. My Bohemian Baked Veg Bowl is made of deliciously roasted veg, a creamy tahini dressing and some kale, because well, kale. I’ve also included some sunflower seeds and pepitas for a delicious crunch. Let’s spread the messy veggie love with this recipe here.

Savoury Smashed Root Vegetables

Forget boring mashed potato and say hello to this delicious vegetable smash! Think turnip, parsnip, sweet potato and carrots. It's the perfect side to literally everything. My Savoury Smashed Root Vegetables are full of prebiotic-rich fibre for good gut health and delicious spices for mouth-watering approval. I’ve topped it with nutritional yeast flakes and you can use either Golden Gut Blend or Love Your Gut Powder for the ultimate gut-loving boost. Get smashing those vegetables with the unstoppable recipe here.

Oven Baked Veg and Garlic Soup with Toasted Seeds

This baked veg soup is absolutely fool-proof. It’s sure to warm you up from the inside out. It’s full of antioxidant and anti-inflammatory rich cauliflower to help fight off inflammation. Plus, the garlic in this soup can help lower cholesterol and combat heart disease. It’s seriously soupercharged! Think of the toasted seeds atop like the cherry on the cake – seeds are rich in zinc, a crucial but often forgotten mineral that helps with growth, skin health and immunity. Get the recipe here.  

Lentil and Sunflower Seed Moussaka

Last but certainly not least is my Lentil and Sunflower Seed Moussaka from Eat Clean, Green and Vegetarian. It’ll turn any carnivore into a #meatlessmonday fanatic. It’s a seriously delicious recipe that’s oh-so-easy. Instead of using traditional dairy in this recipe, I’ve created a creamy and delicious alternative topping made of sunflower seeds. This moussaka’s topping is made with sunflower seeds to satisfy creamy winter cravings and offer you a healthy dose of vitamin E and B vitamins. I know - crazy talk! Try out the recipe below because it seriously needs to be made to be believed.

Lentil and Sunflower Seed Moussaka

Ingredients:

  • 100g sliced eggplant
  • 100g zucchini, sliced
  • 1 onion, sliced
  • 3 Tbs olive oil
  • 1  shallot chopped
  • 2 garlic cloves, minced
  • 2 Tbs Apple Cider vinegar
  • 2 cans of chopped tomatoes
  • 2 cans of lentils, lightly drained
  • 2 tsps oregano
  • 1/2 tsp cinnamon
  • 1/2 cup vegetable stock 

Topping: Sunflower Seed Cheese 

Method:

  1. Preheat oven to 200C.
  2. Sprinkle eggplant and zucchini slices with Celtic Sea Salt let sit in a colander to drain for roughly 30 minutes, then rinse off the salt.
  3. Brush eggplant and zucchini with olive oil and  place in 200C oven for 20 mins until browned.
  4. Moving on to the sauce, sauté garlic and onions in a pan on your stove top until browned.
  5. Add apple cider vinegar, tomatoes, lentils, stock, oregano and cinnamon and cover and simmer on medium to low heat for about 15 minutes.
  6. To make the sunflower nut cheese, place pre-soaked seeds in a food processor and mix until a smooth paste. Then place into refrigerator to chill and firm. (Tip: For a creamier cheese add filtered water.)
  7. In a casserole dish place a layer of the cooked eggplant and zucchini, and cover layer with sauce. Repeat until casserole dish is full, or you have used all your vegetables and sauce. Ensure the top layer is vegetables.
  8. For the final layer, cover the vegetables in the sunflower nut cheese.
  9. Sprinkle nutritional yeast flakes on top. (Optional)
  10. Bake in oven at 220C for about 15-20 minutes or until the top is crispy.

Do you like cooking with veg?  Let me know your favourite recipes in the comments section below.

My Tea Schedule + Pukka Tea Review

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

Hi, I’m Lee and I’m a tea-aholic.

Yes, yes, I’ll be the first to admit it: I’m addicted to tea. I drink several cups of tea a day and have found that there’s tea for every occasion and mood. 

There’s a tea for waking up in the morning, soothing a sore throat that arises mid-day, cooling down in the afternoon, easing digestion after a big meal and even one for helping you tuck into bed at night. While there are plenty of tea brands out there that have a range of flavours and offer several health benefits, I have to say, no one makes tea quite like Pukka does. 

Not only does Pukka create deliciously tasting tea, they also follow fair and sustainable practices for people, plants and the planet. 

Pukka herbs harness the indescribable power of nature through their award-winning organic and ethically sourced organic herbal wellbeing creations. Their herbal blends are based upon Ayurvedic principles as they cultivate healing teas based on ancient wisdom, herbal expertise and of course, the best taste and flavours.

If a cup of their tea doesn’t warm you up enough, the fact that they’re involved in several social mission initiatives will. Their aim is to make the world a better place by donating 1% of their earnings towards environmental causes. 

I love the fact that their tea bags are biodegradable, and only organic cotton strings and compostable tags are used, so perfect for the garden. Even their packaging involves recyclable paper with vegetable ink; it fulfils every one of my inner-hippie dreams!  To me, this makes each cup of tea taste even better and more fulfilling. Who doesn’t love drinking your favourite cup of tea and saving the planet at the same time? I’ll wait.

Pukka is a leader when it comes to the herbal wellbeing and sustainable business revolution and that’s a train I’m definitely not missing. If you’re wanting to jump on the tea train but don’t know where to hop on, below is my very intensive tea schedule to help inspire your tea journey (I told you I’m seriously addicted!). 

My first tea of choice is, of course, an Elegant English breakfast tea. I’m not sure if it’s because of my English roots or my love of all things comfort, but I have a serious obsession with the classic English breakfast tea. I usually have this tea with a drop of oat milk (my new favourite!) upon rising. Drinking this tea mindfully and slowly in the morning with a couple of deep breaths is the best way to enjoy it. Don’t even think about drinking this tea on the go as it doesn’t have the same effect (trust me, I’ve tried!). 

Whenever I need a good freshen up, Pukka’s Three Mint tea has got me covered! This classic herbal favourite combines peppermint, spearmint and field mint to cool and calm you down. While we all know mint is a great breath refresher, it’s also beneficial for relieving indigestion and improving symptoms of irritable bowel syndrome. Unlike many mint teas on the market, this tea doesn’t become bitter after a long brew; it’s a real winner. 

After I’ve had lunch, my first tea of the afternoon is the Three Fennel. I love having it after lunch as it soothes digestion and offers a delicious blend of flavours for the taste palate too. It includes sweet Turkish fennel seeds, soothing wild fennel and feathery fennel leaf which is why it’s my after-lunch special. Drink up! 

Liquorice and Cinnamon has to be one of my favourite tea flavour combinations of all time. Not only does it include the sweetness of liquorice and fragrance of cinnamon, it also provides a whole host of health benefits. Liquorice is often used in herbal medicine to soothe digestive complaints and even ease a sore throat, while it’s dynamic partner, cinnamon, can help reduce blood sugar levels. It’s perfectly warming, nourishing and sweet; cinnamon and liquorice are truly a power couple.

Having a cup of tea at night has always been a special ritual to me. It’s one of the most comforting cups of tea that I have throughout the day and lets my body know it’s time to tuck into bed and get my z’s on. Pukka’s Night Time Tea has been blended by a Master Herbsmith to create the ultimate sleepy tea. Combining a dreamy blend of oat flower, soothing lavender and silky-sweet lime-flower with the magical powers of valerian, this tea acts as a saviour for everyone, from those who can fall asleep at the drop of a hat to even those who are sleep-deprived. It’s a seriously special blend to calm the spirit, quieten the mind and put the body at rest. 

So, that’s all for my tea schedule – I told you it was intensive! If you're keen to find out more about this tasty and feel good 100% organic tea brand head to Pukka’s site here

Supercharge Your Life + Layered Salted Caramel Peanut Fudge

Written by Lee on . Posted in Blog, Supercharge Your Life

Are you ready to Supercharge Your Life?

In celebration of my new book release in February 2019 and in partnership with Booktopia, I’ve wrangled a very special pre-order discount for you, if you’re keen to get your hands on a copy. You can read more about it here. Or if you're in the US you can order a copy here

Supercharge Your Life, is a book that culminates all that I’ve learnt throughout my journey of life and the years of research, cooking and writing I’ve enjoyed during the creation of Supercharged Food.

To be perfectly honest, in the world of wellness I’ve seen the waves of fad diets, exotic superfoods and kale smoothies rage and settle. I’ve also observed the underbelly of the wellness movement; where the extreme focus on clean eating can create more anxiety than it’s really worth.

I wrote this new book to take the fear out of food again. My aim is that it will be a breath of fresh air for our relationship with food; widening our focus from the meaning of food simply being a potential catalyst for health or harm- towards a much broader and truly holistic perspective.

Food ties through every part of our lives, and when we perceive a broader appreciation of food and its power, we can lighten up a little; connecting food with purpose and joy once again!

The book includes over one hundred and sixty tried and tested, nourishing recipes that will cover every occasion from breakfast, afternoon tea, dinner, and festive occasions. The food as always is underpinned by my Supercharged principles of anti-inflammatory, balanced meals that draw from the traditional wisdom of Ayurveda. There are no fandangled ingredients in these pages; just honest, real, accessible food as close to nature as possible.

To help you understand the diverse, multifaceted power that extends from your relationship with food, I bring forward the concept of The Seven Keystones Of Life: Home and Family, Friends and Community, Career and Passion, Finances, Health and Longevity- with Love and Food at the centre of it all. I take you on a journey of how each of these areas represents a complex cultural, philosophical and even political relationship to food, and how each keystone is interwoven.

I explore concepts such as leading your household’s food culture, voting for the ethical production of food with our wallets, food as fuel for our passions and creativity, hospitality as the language of the heart, our food choices being key to a long and a fulfilling life and cultivating a respect for the wonder of earth's provision of food that traces back to our ancestors.

Supercharge your life is broken up into three sections: Eat, Love and Connect:

The kitchen truly is the heart of the home, and as a pragmatist, I’ve made sure to include all the “how to’s” for creating your ideal kitchen, understanding flavour profiles and pairings, building a spice rack and stocking your pantry, fridge and freezer slowly and systematically; ensuring the heart of your home is a supercharged paradise.

With our lives becoming more and more full, one of the easiest things to go out the window is our food organisation- so I’ve included a detailed section on how to simplify your meal preparation and food budget, so you can eat wholesome and affordable food whether you’re a large family or a cash-strapped student. With an extended segment of “The Lost Art of Cooking Vegetables” you’ll have all the tips and knowledge on how to turn cheap, everyday veg into a wonderous feast.

Love is all about the heart, baby! Both your own heart, and the heart of what food is truly all about: hospitality, sharing love through nourishing and delicious food and creating memories with those we adore most. This is about shifting from a perspective of food and cooking as an inconvenience or a chore, towards a fresh rekindling of love towards the natural, instinctive and utterly human behaviour of turning base ingredients into something to savour.

Have you ever actually stopped to relish in the magical interplay of nature’s forces, and how our food makes its way from soil to plate? In this section I really delve into my own food philosophy including my adoration for the ancient healing art of Ayurveda and eating with mindfulness and gratitude and the ways in which we can open our eyes to the power of our food choices as a way of loving this planet we call home- including tips on my top ingredients for growing in your own edible garden.

I get a little political in here too- waving my banner for purposeful and ethical food choices so that we can make positive change in our food systems. Seeing your food budget as an investment into your world and your time in the kitchen as a way of loving your community is a way to spark new love and appreciation for food and its purposeful place in your life. I share a range of delightful recipes in this section; from how to create your own supercharged fruit infused water jars, and pot luck delicacies such as my super green hummus with turmeric and sesame crackers that can be taken along to gatherings and picnics.

Here is where we connect all the dots. You’ll learn about what eating for pleasure really looks like, the psychology of eating, how to identify whether you're eating from a place of freedom or fear; and how to let go of our intrinsic “immortality complex”. You’ll discover how to transform your thinking from fearful towards a liberated relationship to eating.

It really is my belief that food should first and foremost be enjoyed and savoured, and with so much nutritional information out there, we can be frozen like a deer in headlights when it comes to choosing what to eat. Casting the chains off a rule-based approach to food, I really take us back to good old fashioned, common sense eating.

Connection is all about relationships, and what’s better than food to bring people together? I really focus in on meal times as one of the most important rituals in our day for both nourishment and connection with our loved ones, with some friendly tips and reminders on why this is so important. I educate you on how to re-create the lost art of meal times in a busy twenty-first-century world; including some Pinterest worthy tablescape inspirations that'll be sure to turn your next mealtime gathering into something that places beauty and value on those at your table.

This truly has been a delightful process and I’ve poured my heart and soul into a book that'll hopefully impart in you a new sense of freedom, joy and connection into your life through the power of wholesome food.

I adore every single one of these recipes and hope you will too!  

I’d love to share a recipe from the book that’ll be sure to spread love to all your friends and family. Give it a whirl and let me know what you think in the comments section below. And to find out more about the Booktopia special click here

Layered salted caramel peanut fudge

{serves 4–6}

This is one of my favourite freezer desserts, and I like to keep it ready to grab at a moment’s notice. A decadent delight, it homes in on the irresistible flavour combo of caramel and sea salt. The unique peanutty edge makes it fulfilling for adults with a cuppa, but also brings plenty of happiness to little kids.

Fudge

  • 270 g (912 oz/1 cup) almond butter
  • 80 ml (212 fl oz/13 cup) coconut oil, melted
  • 90 g (314 oz/14 cup) rice malt syrup
  • 30 g (1 oz/14 cup) raw cacao powder
  • 1 teaspoon alcohol-free vanilla extract
  • 1/2 teaspoon Celtic sea salt

Salted caramel and peanut

  • 90 g (314 oz/14 cup) rice malt syrup
  • 2 tablespoons cashew butter or other nut butter
  • 2 tablespoons coconut oil
  • sea salt, to taste
  • 35 g (114 oz/13 cup) roasted salted peanuts

Method:

Line a 12 × 18 cm (412 × 7 inch) baking tin with baking paper.

To make the fudge layer, whiz the almond butter and coconut oil in a food processor until smooth. Add the remaining ingredients and process until smooth and creamy. Spoon the mixture into the prepared tin to 3 cm (114 inches) deep and smooth the top with the back of a spoon or a spatula.

For the salted caramel and peanut layer, clean the food processor then process all the ingredients except the peanuts until the mixture has a caramel-like consistency.

Spoon the salted caramel over the fudge, smooth with the back of a spoon or a spatula, then scatter the peanuts over and press them in gently. Freeze for at least 1 hour before slicing and serving. If stored frozen for longer, it may need some time in the fridge to soften a little before serving.

Sprinkle with extra salt before serving, if you like.

Family Hub Organics Vegan Food Wrap Review

Written by Lee on . Posted in Cookware & Appliances, Ingredients, Natural Products, Reviews

If you’re trying to hop aboard the plastic-free train, Family Hub Organics is your next stop!

Family Hub Organics is a family-run business from Perth in Western Australia, a place where I grew up and love to visit. They hand-craft a range of products that make sustainable and conscious living easy and affordable. This includes Beeswax and Vegan Food Wraps, organic soaps and body products, organic lip and perfume balms and all-natural laundry cleaners suitable for very sensitive skin. Literally a sensitive person's salvation!

In fact, their slogan is: Simple. Natural. Ethical. If that’s not something you want to get on board with, I don’t know what is. All of the ingredients they use are sourced ethically, as they don’t support environmental devastation, slave or child labour situations or poor working conditions.

Their Vegan Food Wraps, made of all-natural ingredients, are definitely what sold me. Next time you’re wrapping up an avocado, you’ve got to try it - aren't they the cutest? They’re made of vegetable wax, tree gum and jojoba oil and yet, are a fabric-base. These wraps are reusable, washable and even compostable but they last up to 12 months if you give them proper care.

They’re an amazing alternative to single-use glad wrap; something I would love to see phased out of our kitchens.

If you’re keen to save money, and save the environment while you’re at it too, these wraps are your new go-to! They even make for the perfect gift.

Get ready to avoid food waste, reduce your carbon footprint and add some colour to your kitchen. I’ve received the Vegan Food Wraps – Starter Set which includes two pieces that are 1 x 23cm x 23cm wrap, 1 x 30cm x 30cm wrap at only RRP $24.95.

I absolutely love them and can't wait to buy more! 

Have you ever used food wraps? What do you think of them?  Feel free to let me know in the comments section below.

Lee xo 

My Magic Mud Review

Written by Lee on . Posted in Natural Products, Reviews

Do you know what we don’t talk about enough?

Oral hygiene.

We can talk all day about how to supercharge the gut, how to detox the liver,  balance hormones and yet, we seem to forget the passageway to all of those things; the mouth!

If you’ve had enough lip-service and you’re ready for the organic and fluoride-free solution to your oral hygiene, My Magic Mud is the key. The company was founded by Jessica Arman, who started her company at a local farmers market in Central Texas. It’s now become one of the top brands in North America and Australia.

Why, do you ask?

The My Magic Mud Whitening Toothpaste in Peppermint uses activated coconut shell charcoal and bentonite clay; the first of its kind. It’s made with wholesome ingredients that’ll naturally give you those sparkling, shiny pearls you’ve been scrubbing so hard for! It's scientifically verified to safely clean, polish, and whiten your teeth. RRP $19.95 at 113g.

Are you ready to get flossy? My Magic Mud Activated Charcoal Infused Dental Floss will help you amp up your dental routine and floss like a boss. This non-GMO, vegan and cruelty-free wax coating is infused with peppermint, meaning it’ll enhance your delicious smelling breath and happy gums! This activated charcoal floss is definitely a key product that’ll make you the MVP of your dentist room the next time you go. RRP: $8.95 at 50m.

About to meet a first date or potential boss but just chowed down on copious amounts of garlic bread (insert face palm)? Welcome My Magic Mist Breath Spray! This spray is sugar-free and free of toxic ingredients. Oh, and the taste? Imagine a cool, crisp burst of peppermint and eucalyptus oil. That's sure to impress a first date! RRP: $14.95 at 29.6ml.

Are you looking for a magical oral rinse? My Magic Mud Activated Charcoal Alcohol-Free Oral Rinse, which comes in a classic mint flavour will give you the blast of mint you’ve been searching for. It’s an extremely gentle yet effective rinse that’s necessary for optimising your oral hygiene. While it’s alcohol-free, it's also full of natural anti-inflammatory ingredients to soothe your gums and mouth, such as aloe vera and turmeric. Think vegan, paleo, gluten-free and fluoride free too!  RRP: $14.95 at 420ml.

Have you tried these oral hygiene products?  Let me know in the comments section below.

Pressed Purity, Proteco Oils

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


 

Do you know what’s absolutely fiiiiine?

Fine cold-pressed, high-quality oils by Proteco; they’re oh so dreamy!

So, what makes Proteco oil’s so fine?

Proteco is the leader of cold-pressed oils in Australia and uses only the greatest, freshest Australian produce.

Proteco have a diverse range of products that can be used in a multitude of ways – it can take you from your morning skincare routine all the way to your stir-fry for dinner; because after all, you are what you eat.

The advanced extraction and filtration technology they use (I know, sounds fancy already!), ensures that every single product is of a high quality and consistency. Proteco practice cold-pressing their products, which means that they press fruits or seeds with a modern steel process so that they’re not refined or stripped of their natural oils, antioxidants, vitamins and flavour. Unlike many pressed oils, Proteco don’t use chemicals or extra solvents, so you can be sure that all of the raw materials, aromas and nutritional values are preserved, just the way we like it!

Who needs a house when you can have the flesh of real avocados pressed into an oil instead? I’m obsessed with Pressed Purity’s Avocado Oil. Avocados are high in healthy monounsaturated fats, vitamins and minerals. This oil is particularly nutrient-rich and versatile; it’s probably in that natural moisturiser you were applying earlier today! Personally, I love using avocado oil in my salad dressing, but it’s also delicious drizzled into stir fries and soups. If you’re all for avocado on the skin, it’s an amazing moisturiser to calm down itchy skin and replenish dry and chapped skin! Avo look at that! RRP $12.95 for 250ml.

Are you ever frying up fish or marinating your proteins and wanting to take it to the next level? Cue: Macadamia Oil! Macadamia oil is fast becoming a favourite cooking oil because of its nutty flavours and high tolerance to heat. I love it in my baking but it’s also seriously amazing for nourishing dry skin. RRP $7.95 at 250ml.

And finally, let’s talk about hemp, baby! Hemp seed oil has all of the incredible properties that you’ve heard about hemp, but this time, it’s grown with organic farming practices. Hemp makes for the perfect oil as it contains a perfectly balanced ratio of Omega 6 to Omega 3 essential fatty acids, which is required for optimal nutrition! If you’re looking to boost your immunity, brighten up your skin, boost your hair and strengthen your nails, hemp is where it’s at. RRP $16.95 at 250ml.

Have you tried these oils? Let me know in the comments section below. 

Lee 🙂

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.

Eating for Digestibility + Apple and Fennel Soup

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

Do you spend half your time at the grocery store looking at the nutritional properties of the food you might buy?

While this is something I do encourage, we often forget that even if we eat a certain amount of food, it doesn’t necessarily mean that we digest all of it. This is particularly true if you’re suffering from digestive issues. While you can be powering down the protein, zapping in the zinc and including all the iron, it doesn’t mean anything if you’re not absorbing it. After all, you are what you digest! 

While chowing down on raw salads sounds like a good idea in theory, those with a compromised gut can find raw foods hard to digest.  For great health, focusing on the digestibility of our food is a good place to start.

In traditional Chinese medicine, raw foods are actually considered too yin or ‘cold’ in nature which places a damper on digestive fire. Consuming foods that are hard-to-digest over long periods can burden and irritate the gut lining; causing more harm than good. They can wear down our epithelial cells and microvilli which are in place to help us consume foods without damaging the gut. If we keep damaging them, we have no hope of healing our precious little guts! 

By eating foods that are easier to digest, you can help create an environment that enables your cells to do the complex job of digestion. This also means you’ll be increasing your absorption and digestion of these foods.

Once I let go of the idea of salads being the be-all-and-end-all to healthy eating, my gut healing truly began. I really began to notice the difference that cooked and what I like to call, pre-digestible, foods were making to my health and energy levels.

If you’re looking for foods to ease your digestibility, I’ve written my go-to’s and no-go’s.

The best foods to eat for IBD (Crohn’s and Ulcerative Colitis) + Ginger-Seared Tuna with Avo Recipe

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Snacks, Dairy Free, Gluten Free, gut healing, gut health, Seasonal, Spring, Summer, Winter

If you’ve been diagnosed with Inflammatory Bowel Disease (IBD), you’re not alone. Crohn's Disease and Ulcerative Colitis, form part of a group of digestive diseases under the umbrella term IBD, and are common and chronic conditions of the small and/or large intestine. Whilst some people can be genetically predisposed to IBD, it can also be linked to a traumatic experience, inflammation and poor immunity.

The goal of inflammatory bowel disease treatment is to help to lower the inflammation that can trigger your signs and symptoms. By lowering inflammation this can lead to relief from symptoms and also help you to get into long-term remission and reduce flare ups. 

Let’s talk about some of the main things you can do to keep on top of your IBD and reduce flare-ups. First of all, it’s vital to look after your gut health and stay hydrated, as your gut is central to your overall health and energy levels.

When it comes to eating, one of the easiest places to start to show your gut some love is by reducing foods that can contribute to inflammation.  These foods can be anything from processed foods and additives to heavily refined foods like bread and pasta. Also when having a flare up, be mindful of raw seeds, excessive fibre, nuts, vegetable and fruit skins, artificial ingredients and coffee and alcohol. 

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.

Six Top Probiotic-Rich Foods + Fermenting Your Own Veggies

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, Heal Your Gut, Summer, Wheat Free

Are you looking to become a pro of the biotic?

Well first up, I'm going to let you in on a little secret, one between us pro's. Not everyone necessarily needs to take a probiotic supplement. Sometimes, just a spoon full of Sauerkraut keeps the good gut microbes satisfied.

If you’re reading this and you’ve never really understood probiotics, I’ll start from the beginning.

Our gut microbiome is made up of a community of bacteria that’s responsible for far more than our digestive health. The health of our gut can impact our immune system, sleep, hormones, energy levels, weight, skin and more.

A healthy microbiome involves a great number of probiotics, known as our friendly bacteria, and a smaller number of pathogenic bacteria. To keep our guts flourishing, probiotics are necessary to help the growth of the good bacteria within your gut.

To replenish your strains of good bacteria, try consuming a small amount of probiotic-rich foods at least a few times each week. Personally, I take a probiotic supplement daily and consume a range of prebiotic and probiotic foods to widen the diversity. 

However, some sensitive tummies can suffer from gas and bloating when consuming probiotic-rich foods initially. It’s best to start slowly with a teaspoon and build up from there.

Below are my top six probiotic-rich foods and their benefits. By including a range of the following ingredients into your daily meal rotation, you'll be helping contribute to a thriving digestive system that will benefit the wellbeing of your entire body!

Sauerkraut is finely cut cabbage that’s been fermented, making it more nutritious than its raw variety. It can help improve digestive health and even contains high levels of iron which is great for boosting energy. Although, be mindful of the salt!

Sauerkraut can be high in sodium, so be wary when choosing store-bought varieties. Look for sauerkraut that's in the fridge at your local deli or health food store, as those kept at room temperature often contain additives and preservatives that can cause more harm than good. I love to top off my salads, such as my Bohemian Baked Vegetable Bowl, with a spoon of sauerkraut. I've included my cultured vegetable recipe below for you to try your hand at too! 

When you were a kid, did you ever enjoy drinkable yoghurt?. Nowadays, a handy drinkable yoghurt to try is kefir, a thick, nutrient-dense and deliciously creamy fermented milk product that can help support immunity, enhance detoxification and of course, reduce digestive issues.

It’s made using kefir grains that help grow live bacteria and yeast cultures. You can find it in a dairy form or, if you avoid milk, there are some vegan varieties available. How to have it? You can drink it straight, add it to smoothies, whip it up like cream cheese or use it as a dressing.

You may have heard of ‘superfood’ green powders that include vegetables from the sea and algae. While that may sound a little bit off-putting, do not be turned off by the sea! Chlorella and spirulina are not just for the lovable grass-chewing hippies. They can act as wonderful probiotics that provide a nutrient-boost with every spoonful. These green powders are made of nutrient-dense organisms found in salt water. Spirulina is comprised of more than 70 per cent protein, as well as vitamin E, chlorophyll and fatty acids. While, chlorella is a green microalgae that’s rich in chlorophyll, protein and carotenoids. Chlorophyll is a probiotic that’s seriously powerful for the gut. You can mix green powders into a glass of water or, add them to your smoothie, like my Berry and Avocado Smoothie Bowl and you won’t even know that they’re there!

Kimchi is traditionally a Korean fermented vegetable that’s made with a mix of veggies including cabbage with seasonings such as chilli, garlic, turmeric and ginger. This antioxidant-rich mix contains bacteria to aid digestive and immune health. Kimchi is rich in digestive enzymes, making it the perfect fix for a sluggish digestive system. You can use it to add a kick to your seasonings or on its own but use it sparingly as you may run the risk of burning your mouth!

Move aside regular pickles, we’re talking about the real dill! Pickles that have been lacto-fermented (i.e. fermented in salty water, not vinegar), are bouncing with probiotics and full of live bacteria. They’re best served organic and locally made, if possible. Feel free to include them in your sandwiches, toss them through your salads, or serve them next to my Turmeric Scrambled Eggs.

I couldn’t write about probiotics without including yoghurt. Both Greek yoghurt and most coconut yoghurts contain a probiotic known as Lactobacillus Acidophilus which helps show pure love to your gut. Biodynamic organic yoghurt (dairy or plant-based) is where it's at! Be sure to read the labels and watch out for any high fructose corn syrup or artificial sweeteners and flavours added to it. Also, look for “live and active cultures” – this is what you’re after. The probiotics within yoghurt help quickly build up healthy microbes in the gut lining which helps increase the absorption of food and reduce bad bacteria. You can try your hand at making your own Coconut Frozen Yo-Gut here. 

While you wouldn’t usually think of Apple Cider Vinegar as a probiotic, it actually has probiotic enzymes that help balance gut bacteria, helping improve nutrient assimilation and balancing pH levels. It’s also seriously good for our overall wellbeing – in fact, it’s one of the first things I pop out of my cupboard when I feel a cold or flu coming on.  ACV is one of the star ingredients in my Apple Cider Gummy Bears. Yes, I said gummy bears. However, if you’re not into all things tasty, delicious and chewable (but seriously, who isn’t?), you can also drizzle some over your salads like I’ve done here.

If you want to try out fermenting for yourself, I've included my Fermented Vegetable recipe for you below! Once you get to learn the process, fermenting can be lots of fun. Start by choosing vegetables you’re familiar with, so it doesn’t feel intimidating. Fermented vegetables can be served as a side dish — just start with a small amount, such as a teaspoonful, and work your way up.

Also just a final tip if you’re not absorbing your food well or have a sluggish digestion cleaning it first with Love Your Gut Powder can help! You can find the powder over here www.superchargeyourgut.com

Fermented Vegetables

MAKES 2 X 1 LITRE MASON JARS

Ingredients:

  • 4 carrots, peeled and diced
  • 4 celery stalks, chopped
  • 500 g (1 lb 2 oz/4 cups) cauliflower florets
  • 1 red or yellow capsicum (pepper), chopped or sliced
  • 3 tablespoons grated fresh ginger
  • 2 garlic cloves, chopped
  • 90 g (31⁄4 oz/2/3 cup) Celtic sea salt
  • filtered water, to cover

Combine the vegetables, ginger and garlic in a sturdy bowl. Pound them with a pestle or rolling pin until slightly smashed and softened.

Add the salt and toss well. Press the mixture into two sterilised 1 litre (35 fl oz) mason jars, leaving about 2.5 cm (1 inch) of breathing space at the top of each jar, to allow for expansion.

Pour in enough water to just cover the vegetables, adding more salt if needed to submerge them — the mixture needs to be very salty.

Cover the jars with plastic wrap, then screw the lids on tightly. Leave to ferment in a warm place for 3–5 days.

Do a taste test until you’re pleased with the flavour, removing any mould that may form on the surface. The vegetables should taste tangy.

Store in the fridge and use within 1 week.

NOTE : To sterilise jars and lids, you can run them through a dishwasher, or wash them in clean soapy water, rinse well and dry them in a low oven. 

Sailors Broccoli and Stilton Soup with Honeyed Carrot Chips

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Gluten Free, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

If you've been following me on the gram, you'll know that I've just been working back home in the beautiful UK, one of my favourite places in the world. I was doing in-stores over at Planet Organic and sampling the Love Your Gut powder and Golden Gut Blend.

Whilst I was home, I also managed to squeeze in a short sailing trip to The Isle of Wight, which is a quaint island off the coast of England and home to wonderful wildlife, natural beauty, absolutely delicious food (I had one of the best soups of my life- the one I'm sharing today) and little nooks and crannies to explore.

This cute island is situated just off England’s South coast and is only a few hours away from London. Most people travel to it by ferry, or if you're like me and enjoy sailing and get the chance, you can sail over there too.  

The best part is that it's an island that's protected from the busy mainland, offering more of a calm and peaceful environment.  In true English fashion, the Isle of Wight was home to many famous poets and Queen Victoria (who knew?). She built her summer residence and final home there - and we all know I’m a sucker for a good Royals story!

Not only is the Isle of Wight home to the Queen, it's also home to the most
beautiful, fresh and absolutely delicious produce you can find. Many restaurants and pubs offer delicious menus based on locally grown produce.

If you talk to anyone in town and even mention the g-word (garlic), you won’t hear the end of it! Garlic is practically the national treasure of the Isle of Wight. It’s been successfully grown there for many years and is even exported to France – so be sure to send them a 'thank you' postcard next time you go to France and enjoy a croissant with garlic butter…

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