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Posts Tagged ‘Love your gut’

Greened Up Shakshuka and Tips to Supercharge Your Gut

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, gut health, Heal Your Gut, Nutrient Rich, Organic, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

Are you looking for recipes to supercharge your gut?

Or, are you thinking to yourself: “why on earth do I need to look after this irrelevant part of my body?”

Whether you’re one extreme or the other, help is on the way!

Looking after the gut is your gateway to the health of your overall body. Inside you there are trillions of living microorganisms and the majority of them live very happily in the gut.  It's not just the area where you digest food, it also has important connections to your brain and immune system, as well as influencing the interplay of hormones in your body.  Can you believe that your gut health can even affect the length and quality of your sleep?

When your tum's a little disgruntled and out of whack, it makes your body more susceptible to a multitude of  conditions like irritable bowel syndrome, inflammation, obesity, and anxiety and depression, as well as insulin resistance.

If you’re keen to improve your health and maintain energy levels one way to do it is through nutrition and by eating high-quality, wholesome food, just like this lovely Greened up Shakshuka recipe from my book, Supercharge Your Gut

That sounds great and all, but surely, it’s easier said than done. Who has time to slave over a stove every day?!

That’s where you’re wrong!

Much of your gut health is in your own hands. When looking to supercharge your gut, it’s so ok to be simple with it. By taking one easy step at a time, and not stressing about being perfect, you can be on your way to looking after your body’s most influential part for good. If you want to find out more about just how to supercharge your gut, be sure to check out my latest book or my two-day Supercharge Your Gut Program.

Supercharged Snickers Bars

Written by Lee on . Posted in Blog, Blog Snacks, Dairy Free, Gluten Free, Heal Your Gut, Heal Your Gut Powder, Organic, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free

Let’s talk raw chocolate bars.

What once was dubbed a crazy, revolutionary healthy phenomenon has become the new café norm. These days you can buy raw, vegan caramel slices, bliss balls, mint slices and chocolate bars at your local caff! Whilst these products are usually refined-sugar free, too often they contain a whole load of dried fruit, loads of nuts and are heavy on the sweeteners.

Let's talk dried fruit. While fruit is great, being a source of vitamins, minerals, fibre and even water, when it's dried, it becomes smaller in size than it's fresher counterparts making it very easy to overdo it. This can lead to gastrointestinal problems, weight gain and quick sugar highs followed by bigger sugar drops. Consuming raw chocolate treats may mean you end up eating a lot more dried fruit with added preservatives and nuts than you usually would in one sitting, resulting in an overconsumption of calories and maybe even leaving your tummy in trouble.

So, I've come up with a delicious raw treat recipe that's so delicious and so tasty that it’s hard to believe that it’s actually good for you!

You know when you get a craving so strong that you literally don’t feel satisfied until you fill it?  

That’s me and snickers bars.

If you’ve been following the blog for a while, you’ll know I have a little bit (okay, understatement – more like a lot) of a sweet tooth. I loooove anything chocolatey and nut butter-y. And because the blog is all about anti-deprivation, I love creating treat recipes that are healthy and enjoyable, without causing your tummy grief in the process.

My dried fruit-free, refined sugar-free, gluten-free, dairy-free, keto-friendly and vegan-friendly Snickers Bars are almost too good to be true. Wow that was a mouthful.

Speaking of a mouthful, these treats are absolutely delicious and will send your tastebuds back to the days of enjoying a taste-bud tingling snickers bar.

We’ve got melt-in-your-mouth nougat, chewy peanut-butter caramel all wrapped up in chocolate. I know, I know. Amazing. 

So where to start with this healthy treat?

Let's start from the base and work upwards. The nougat base is filled with one of the most delicious, creamy nuts ever – macadamia nuts. Although macadamia nuts are high in healthy fats (and in price), they’re packed full of nutrients and a little goes a long way! Macadamias have shown to improve blood sugar levels, improve bone health because they’re packed full of calcium and magnesium and help support gut health, plus they're blended fine to alleviate any tummy troubles.

I’ve combined these nuts with a blend of delicious ingredients including coconut cream, coconut oil, rice malt syrup, vanilla powder, almond meal, peanuts, a pinch of salt and some Love Your Gut Powder. Did we just make gut-friendly nougat? Oh yes, I believe we did!

Once our nougat’s in order, it’s time to make the caramel....because caramel is delicious and makes everything better. EVERYTHING. I’ve created a peanut-butter, cashew caramel for our centre. I want to speak more about it, but I can’t in case I start dribbling all over my keyboard… oops too late. You’ll just have to trust me on this one… it doesn’t taste as good as it sounds; it actually tastes even better. Speaking of peanuts – did you know they’re actually a legume, not a nut? They’re rich in Vitamin E, an antioxidant that helps protect our cells against oxidative damage. 

Chicken and Vegetable Anti-Inflammatory Soup

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, Winter, Yeast Free

After an amazing trip to the UK I've hit the ground running and fallen straight into the arms of my trusted soup pot. Today I'm back into the kitchen and whipping up one of my favourite soups.  There’s something about chicken soup that feels like coming home. Chicken soup has a way of bringing comfort and warmth to even the coolest of autumn nights. I’m convinced that chicken soup has the power to heal anything - from the worst colds and flus to the winter blues and even jet lag. 

Not only is soup extremely nourishing, it's also the perfect way to sneak in a few extra veggies, increase your fibre and water intake! Soups are an extremely popular choice for cooler nights but they’re equally as delicious, and sometimes even better, the next day for lunch. This Chicken and Vegetable Anti-Inflammatory Soup is super satisfying and is extra special because it's home-made. Seriously. There’s nothing better. It can cure anything; it’s your new autumn staple. Please give it a try.

One supercharged feature of this soup, which deserves a lot more credit than I am giving it, is my favourite ingredient garlic. There’s a lot more to garlic than being a great flavour booster and toast companion. Garlic is a strong detoxifier which reduces inflammation and boosts the immune system. The compound within garlic known as Allicin is anti-bacterial and anti-fungal, fighting off infections as the seasons change! It fights off colds, flus and first kisses (you’re welcome, parents)! I love garlic so much. In fact, I’d say it’s an essential ingredient in a Supercharged Kitchen.

Zucchini may be low in calories but it's extremely high in nutrients. This antioxidant-rich veg is rich in Vitamin C, lowering inflammation and oxidative stress. It's also high in the mineral potassium, which improves heart health and may naturally lower blood pressure. I've added it to the soup to up the green quota. 

Chicken soup is truly nourishing for your insides, particularly your digestive system. It's what I like to call Soul Food. Even Oscar likes it! He has impeccable table manners by the way.

Another green veg featured in this supercharged soup is broccoli. Broccoli is high in antioxidants and is actually a natural liver detoxifier! Even if you're not much of a drinker, your liver health can become compromised by the chemicals you ingest and medicines you take. Consuming broccoli is a great way to help your body naturally detoxify and get your liver working at it's prime!  Broccoli is also high in fibre, soothing the gut lining and preventing bacterial overgrowth. 

Another year-long essential that features in this soup is my Golden Gut Blend. It provides a dose of gut-loving golden spice that is rich in minerals, great for anti-bloating and creating an alkaline environment within the body. It’s also high in absorbable iron, boosting energy and brain function, so you can kick those cold weather blues for good! Golden Gut Blend is also a metabolism booster and can soothe the gut after eating too. 

You can make this soup in batches and keep it in the freezer for those nights when you can't think of anything worse than yawning while standing over the stove-top waiting for the water to start bubbling... been there, done that, bought the wooly jumper. This soup will stay good for about three months in the freezer and a week in the fridge. If you’re looking for a meat-free soup, swap out the chicken stock for vegetable stock – it really is that simple. Vegetarians I've got your back!

Supercharge your health tonight with my scrumptious Chicken and Vegetable Anti-inflammatory Soup.

Chicken and Vegetable Anti-Inflammatory Soup

Serves 2-3

Ingredients:

  • 2 tbs olive oil
  • 4 large garlic cloves sliced 
  • 2 large carrots cubed
  • 4 zucchini cubed
  • 1 head broccoli chopped small 
  • 500 mls chicken stock
  • 1 lemon squeezed
  • 3 tbs wheat free tamari
  • 1 TBS golden gut blend 
  • Salt and pepper to taste

Method:

  1. Warm 1 tbs oil in heavy based saucepan on medium heat 
  2. Pan fry garlic slices then remove and set aside
  3. Add 1 tbs oil and all veg and cook on medium until softened and browned 
  4. Add remaining ingredients and bring to the boil stirring then turn down heat to low and simmer for 30 minutes
  5. Remove from heat and let cool slightly so that you can blend all ingredients in a processor or blender
  6. Season to taste

Golden Gut Nice Cream + VIDEO

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

I scream, you scream we all scream for Golden Nice Cream! Get ready for my golden take on the creamiest of desserts. 

I really like ice-cream… and by that I mean, I loooove ice-cream.

There’s just something so comforting about a creamy scoop of your favourite soft serve. Kids love it, adults love it, grandparents love it, everyone loves ice-cream!

However, our old, plain vanilla ice-cream is getting a little boring. So, I believe it’s time to step it up a notch, or as we like to call it around here, it’s time to SUPERCHARGE it... Bring in the Golden Nice Cream!

I know what you’re wondering, why the nice cream?

Well, this recipe is made extra nice because of the golden ingredients. They’re all completely natural, delicious and good for you! It's from my latest book Supercharge Your Gut.

Let’s start off with the star of the show, my Golden Gut Blend. A gorgeous blend that helps improve nutrient absorption and is high in anti-inflammatory and anti-bacterial properties, helping us fight off infection and disease. I like to think of it like fairy dust… seriously, I suggest sprinkling it on absolutely everything.

Bananas are another key ingredient in our nice cream. Not only are they absolutely, positively delicious, they’re also high in potassium, helping to look after our heart health. Bananas are rich in fibre, speeding up our digestion and keeping our guts smiling. They’re also full of magnesium which assists in reducing our muscles from aching. So yes, this is my permission for you to eat ice-cream as your new pre or post-workout snack. You’re welcome.

One of banana’s best partners in crime, nut butter, had to have an inclusion here too. I don’t know about you, but I have a serious nut-butter addiction. It’s so real. I'm personally loving cashew butter but feel free to use any nut butter you like! If you have an issue with nuts, you could try tahini or any other type of seed butter. 

This Golden Nice Cream is rich in so many vitamins and minerals. It’ll help boost your energy, add a glow to your skin and keep your gut happy and healthy! Watch just how I make it in the demo and check out the recipe below.

Golden Nice Cream

Serves 1

Ingredients: 

Directions:

  • Place the frozen banana in a high-speed blender. Add the golden gut blend, coconut milk and your choice of sweetener. Whiz until smooth.
  • Serve immediately, topped with fresh banana and an extra sprinkling of golden gut blend.

Turmeric Scrambled Eggs + Supercharge Your Gut

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

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

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

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

I thought you’d never ask!

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

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

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

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

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

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

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

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

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

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

Prebiotic Baked Tray from Supercharge Your Gut

Mocha and Banana Smoothie Bowl from Supercharge Your Gut

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

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

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

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

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

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

Turmeric Scrambled Eggs

Serves 2

Ingredients:

Method:

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

Golden Gut Mango Cheesecake

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

Does anyone else have a love affair with cheesecake?

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

And it makes for one delicious dessert.

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

Until now!

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

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

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

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

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

The best part?

Six ways to improve your gut health + Vegetable Marrakesh Casserole

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

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

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

Include Fibre

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

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

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

Glowing skin is an inside (and outside) job

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

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

Keeping stress levels at bay

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

Goodbye sugar-free sweeteners

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

Hydration

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

Stop gulping!

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

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

Marrakesh Casserole

Ingredients:

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

Directions:

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

Savoury Smashed Root Vegetables

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

Just a quick question...

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

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

*Runs away and takes cover from keto enthusiasts 🏃

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

Anyway, later ’taters. 

Enjoy the recipe.

Savoury Smashed Root Vegetables

Serves 4

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

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

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

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

Supercharged Banana and Mango Smoothie

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

What's better than eating a mango or banana?

Drinking a mango AND banana!

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

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

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

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

 You can also find the recipe to this delicious smoothie here

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

Soothing drinks to set you up for a good gut day

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

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

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

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

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

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

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

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

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

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

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

Chamomile and Lavender Tea

Serves 2

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

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

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

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

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

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

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

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

Cumin Digestive Aid (Jeera Vellam)

Serves 4

Drink this shot after eating to improve digestion.

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

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

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

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

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

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

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

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

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

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

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

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

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

Turmeric Toddy

Serves 1

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

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

Enjoy these soothing teas for a healthy sparkling gut. 

Golden Gut Blend

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

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

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

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

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

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

Wondering why you need Golden Gut Blend in your life?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Let's talk about gut health.

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

Do you want to know what I tell them?

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

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

How long does it take to change a tyre?

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

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

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

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

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

It's so easy do take too...

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

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

See how I work my gut-healing magic below. 

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

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

Lee xo

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