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Posts Tagged ‘sugar free recipes’

Chocolate Fudge

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

Chocolate fudge_sml

Looking for homemade Easter treats?  Yes? I was hopping you'd say that.

Well you've come to the right place.  This one's from my Ayurvedic cook book Eat Right for Your Shape.

If you're a lover of sweet treats, it'll be a keeper in your recipe collection for several reasons. Primarily, it's a cinch to make, but it looks like you’ve gone to a whole bunch of trouble. 

Your chocolate connoisseurs will never know the simplicity of the preparation. Just throw the ingredients into a food processor and pour into a tray, wait for an hour while it sets, and voila- like a rabbit out of a hat, an impressive dessert or sweet snack that'll knock the socks of your friends and family.

My secret ingredient is almond butter, a brilliant way to add in a shot of protein and bulk into a chocolatey treat that will help your body release the sugars more slowly. If you're into that kind of thing.

Almonds are one of my favourite 'pantry staple' ingredients because they embody beautiful ayurvedic benefits for pitta and vata dosha's due to their grounding and balancing fats and oils. These monounsaturated oils are beautiful for your skin, hair and nails which can easily suffer if you're facing the imbalances that accompany these dosha's. 

The cooling nature of extra virgin coconut oil is a wonderfully pacifying ingredient in the warmer weather where Pitta's can become aggravated with stress hormones. To top that off, the extra addition of cacao- whilst a mild stimulant, is also extremely grounding for stressed out and fiery pittas due to its high content of magnesium and 'feel good' chemical inducing compounds that will help to relax tension in your nervous system and muscles. 

This fudge is actually a great way to unwind!

It's not just for Easter either. Eat it religiously and keep your fudge regularly stocked in your freezer as a lovely afternoon pick-me-up with an ayurvedic herbal tea, as a well-appreciated kids lunchbox addition, or plate up as an angelic light dessert. 

Despite its simplicity it'll never disappoint, and your cells will relish in the sneaky stash of health benefits that its wholefood ingredients will deliver.

BTW, even though the fudge appears to be iced, that’s just the way it comes out! 

Happy Easter 🙂

Ingredients: 

Makes 15 

  • 270 g (9½ oz/1 cup) almond butter
  • 80 ml (2½ fl oz/1⁄3 cup) extra virgin coconut oil, melted
  • 30 g (1 oz/¼ cup) cacao powder
  • 90 g (3¼ oz/¼ cup) rice malt syrup
  • ½ teaspoon Celtic sea salt
  • 1 teaspoon alcohol-free vanilla extract

Method

  • Line a baking tray with baking paper.
  • Process the nut 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 (1¼ inches) thick and smooth the top with the back of a spoon or a spatula.
  • Freeze for at least 1 hour before slicing and serving. If stored for longer in the freezer you may need to transfer to the fridge to soften a little.

Mother’s Day Recipe Ideas

Written by Lee on . Posted in Autumn, Blog Breakfast, Blog Dinner, Blog Lunch, Dairy Free, Dessert, Gluten Free, Organic, Seasonal, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free

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Give your mum the day off this Mother’s Day! Why not indulge her in a delicious homemade food all day eating affair?

Here's a sample menu with recipes below to get you started.

Mother's Day Menu

Make ahead breakfast in bed ideas

Strawberry Granita

Wow your mum with a hand made granita. As the granita starts to melt, it becomes slushy and the texture, coupled with the flavour of the berries, is out of this world. She will love it.  Find the recipe here.

Chai Chia Breakfast Pudding

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Put mum in a happy morning mood with a breakfast porridge full of vitamins, essential fatty acids and an exotic blend of chai spices, this pudding will fill her with joy.  Find the recipe here.

Lunch or Dinner Idea

Seven Minute One Pan Salmon with Greens

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A quick lunch preparation means you can get on with spending time together and less time dawdling in the kitchen. This dish will give mum a much needed energy boost and the good fats in the salmon and olive oil will help her body absorb beneficial iron from the spinach.  Find the recipe here.

Make Ahead Dessert Ideas

Cauliflower and Raspberry Cheesecake

Two delicious smoothie recipes

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

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Today I'm introducing a couple of my favourite smoothie recipes to brighten up your breakfast.  I created them especially for the Kenwood kCook multi-cooker launch breakfast that I hosted recently. 

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It was a beautiful morning that was held in Balmoral in Sydney at The Public Dining Room.

The sun was shining and the water was sparkling as guests watched swimmers taking their early morning plunge in the autumn sunshine.  Kids were frolicking in the water and building sandcastles. There was a feeling of excitement in the air.

A crowd gathered with lots of my foodie friends and media who came along.

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I got myself included in a super hunk 'manwich'. Not that I am complaining, I can think of worse ways to spend a morning.

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Then next up I did a demonstration on two of the new machines, the X pro blender and the kCook which I demonstrated a breakfast bar recipe in.  It was delicious and I'll share this recipe next week on the blog. I used a gluten free muesli, coconut milk, berries and rice malt syrup to make the bars.

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Free-Spirited Nachos

Written by Lee on . Posted in Before and After School Snacks, Blog Dinner, Blog Lunch, Blog Snacks, Dairy Free, Gluten Free, Healthy Meals, Lunch Box Ideas, Nutrient Rich, Organic, Sauces, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

  nachos Now that the New Year is in full swing, you’ve probably already firmly set your customary resolutions.  Perhaps you’d like to try and eat healthier, exercise more, or maybe you’ve bookmarked a few blogs and cook books and you’re busting to get back into the kitchen and reacquaint yourself with your food processor?
Healthy cooking can be a breeze when you have time on your hands, the luxury of being able to source fresh ingredients and the desire to cook.  The challenge is striking the balance between affordability and quality, ensuring you’re not spending all your free time preparing food and finding recipes that are not only convenient and easy on the wallet, but simple to make with ordinary nutritious ingredients.
Spoiler alert…
So often we’re strongly encouraged to buy an ingredient or health product because it’s good for you, or because someone has told you that it’s healthy, but healthy eating shouldn’t be about strategically placed health claims.  It is really just about simplicity and keeping it real. Buying fresh ingredients in their truest form and preparing them to your liking is the key to being healthy as is leaving packeted processed foods with a string of unfavourable ingredients on the shelf.
When it comes to ‘healthy eating’ why not make 2015 the year to discover what YOU believe in?  Make a stand to eat by your own rules, your way, without self-doubt or others trying to persuade you otherwise?
In the new year, instead of being overly health obsessed and bounding in with gusto to try the next “super berry from the Amazon” or being hoodwinked by a more restrictive, bigger, better fad diet, you know the ones that hustle, race and elbow each other out of the way to weasel their way into your apprehensions and anxieties faster.  Maybe it’s time to begin to believe in you and your inner sense of self knowing and wisdom when it comes to being healthy?
I believe that finding real food that makes you feel happier, more energised, alive and other adverbs can be produced easily without all of the punchlines and sensationalism.  It certainly feels like the right time to throw 2014’s faddish ‘optimal’ diets out the door, broaden your horizons and do what feels right for you.
Healthy eating is not about deprivation and it doesn’t mean that yummy dishes like nachos need to be abolished.  These angelic nachos from my new book Eat Clean, Green and Vegetarian are an easy to make healthy alternative to traditional nachos that are often laden with dodgy ingredients and leave you feeling bloated afterwards.   I’ve reinvented traditional nachos to give them a renewed sense of freedom that the new year can bring.  Nachos can be enjoyed regardless of how old you are, in fact they’re the kind of dish which improves with age; much like kombucha, good cheese or Dominic West.  Yes really. 🙂

Three Summer Berry Recipes

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

summer berry recipes Living in Australia means that many of us down under get to enjoy the abundance of seasonal produce throughout the year.  Because we change our clothing to move with the seasons and stay cool in summer or warm through the winter months it makes perfect sense to apply that to our eating habits and adapt our diets to move with the seasons, taking full advantage of all of the fresh and plentiful produce that are so readily available here.
Not only for practical and ethical reasons but whenever I can, I strive to buy food that is in season. I find that I can really notice the difference in taste because produce has had the chance to ripen and develop naturally. It’s also kinder on the hip pocket too if you buy seasonally and in bulk and freeze or dehydrate for the upcoming months when produce may become hard to source and more expensive.
It doesn’t make sense to shell out more money for food that has travelled thousands of kilometres when locally sourced, fresh produce is brimming with more nutrients and minerals that have been lost on long journeys and by hanging about in cool rooms.
Once a week I head down to my local farmer’s market to see what’s on offer.  It’s fun to get to know the growers and producers of your produce, and build a rapport with them.  Buying at farmer’s markets supports farmers to maintain farmland and helps to add more green space in local areas.
Now as we head into summertime in Australia, you’ll notice an influx of the most delicious fruits coming into season and farmer’s market stalls and local grocers are filling their shelves with beautiful and delicious summer berries.
I’m going to share three of my favourite summer berry recipes, my luscious sugar free, fruity, strawberry jam, and two summer drink recipes, a raspberry spritzer and a strawberry granita from my brand new book Supercharged Food, Eat Clean, Green and Vegetarian.
There's nothing quite like a enjoying big dollop of strawberry jam on toast and biting down on full, ruby red, sweet-heart shaped strawbs for breakfast.  Preserving is the perfect way to use up seasonal strawberries and avoid wastage.
Commonly known for its antioxidant properties, the little strawberry offers a wide range of health benefits too;  
  • Strawberries are great sources of Vitamin C, instrumental in supporting your immune function. Unlike most mammals, we don’t have the ability to produce Vitamin C naturally, which is why it’s so important that we meet our daily requirements from the foods we eat. 100gs of strawberries contains 58.8 mg of Vitamin C, which is more than the Australian Recommended Daily Intake (49mg/day).
  • As well as being a great source of Vitamin C, strawberries are rich in antioxidants, which are vital in defending the body from free radical damage. Chronic diseases can arise when cellular DNA is damaged, sometimes by free-radical damage.
  • Strawberries play a role in reducing inflammation of the joints due to the antioxidants and phytochemicals found in the fruit. A study conducted by the Harvard School of Public Health, highlighted that women who ate 16 or more strawberries per week, were 14% less likely to have elevated levels of C-reactive protein, a blood biomarker that signals the presence of inflammation in the body.
  • According to new research published from Harvard Medical School, women who eat more than three servings per week of blueberries and strawberries, have a 32% lower risk of having cardio vascular disease. This benefit is due to the flavonoids in the berries known as anthocyanins, which are antioxidants that give these fruits their characteristic red and purple hues.
When shopping for strawberries organic varieties are best, look for undamaged fruit with no signs of mould. There can be over sixty types of pesticides sprayed onto strawberries as possible fungus prompts farmers to spray, and pesticide residue remains on the surface.
Whether you enjoy them just as they are, tumbled upon your porridge in the morning, as a long replenishing drink, sweet dessert or a homemade topping such as strawberry jam, make the most of all of the spectacular summer berries this season.
Strawberry Jam
WF, DF, GF, VEG, VG
Makes one jar
Ingredients
  • 2 punnets strawberries hulled and sliced in half
  • ¼ cup rice malt syrup
  • 1 tsp vanilla
Method
  • Place strawberries in heavy bottomed saucepan on medium heat, add rice malt syrup and bring to boil.  Stir for 20 minutes until the consistency is thick and strawberries have cooked through.
  • Whilst still hot transfer to sterilised preserving jar and store in cool dry place.
  • Jam keeps for 2 weeks in the fridge.
Strawberry Granita
WF, DF, GF, VEG, VG
Ready for a transcendental experience?  As your granita starts to melt it will became half slushy half granita and the flavour of the berries will burst through onto your taste buds with vigor.
Serves 2
Ingredients
  • 3 punnets of strawberries, stems removed (frozen)
  • 1 TBS rice malt syrup or sweetener of choice
  • 2 TBS coconut milk
  • coconut flakes to serve
Method
  • Place frozen strawberries in a blender and add rice malt syrup or sweetener of choice
  • Blend until smooth, and then place in the freezer until hardened up
  • Remove from the freezer and return to the blender and process to icy flakes
  • Spoon coconut milk into a tall glass
  • Add granita and decorate with coconut flakes to serve
Raspberry Spritzer
WF, DF, GF, VEG, VG
To think that only multinational fizzy drink corporations can create a bottom-kicking beverage is the misconception of the century. The proof is in this delicious homemade sparkling swill which will dazzle drinkers with its bright pink hue and zinging flavours of raspberry and coconut. Place it on the summer lunch table and wow your friends and guests.  
Serves 2
Ingredients
  • 1/2 cup lemon juice
  • 1 cup frozen raspberries
  • 2 cups sparkling water
  • ¼ tsp liquid stevia or sweetener of your choice
  • 6 coconut water ice cubes
Method
  • Place raspberries in a bowl, squish with a fork and set aside for 15 minutes
  • Pour them into a fine mesh strainer add lemon juice and then using the back of a spoon push through into a jug, scraping the outside of the strainer as you go
  • Add stevia and stir
  • Pour in sparkling water and then add ice
  • Stir carefully with long handled spoon
  • Drink with a straw, the raspberry may settle at the bottom of your glass so just give it a quick stir
Read more about my new book Supercharged Food, Eat Clean, Green and Vegetarian here.

Teriyaki Chicken Bowl

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

chicken teriyaki (2) When I fall in love with a dish, I always want to reach for my thinking cap and create a healthy version of it.  This may sound to you like culinary madness but this week my mission in the kitchen has been to create a simple Japanese Chicken Teriyaki recipe, filled with nutritious ingredients yet still full of flavour and one that genuinely looks the part. Mr Miyagi? Yes Daniel son!
Stir-fries are great options for mid-week fuss-free meals especially if you’re time-poor yet want something nourishing and filling. My latest recipe can easily be converted to a slow cooked version by skipping the marinade and placing chicken and your choice of vegetables in your slow cooker, pouring the sauce on top and slowly cooking it for about 6-8 hours on low.
Eating healthily doesn’t mean depriving yourself or eating less, it just means eating better and smarter.  The main ingredients to step away from when crafting a healthy home-made Teriyaki marinade are modified corn starch, sunflower oil, breadcrumbs and supermarket processed Asian sauces which are usually full of preservatives and sugar.  You can still enjoy a robust salty taste with a hint of sweetness from a low sugar, low sodium version, just by including ingredients like wheat free tamari, rice malt syrup and coconut oil.
The benefit of stir-fries is that you can veg them up and showcase seasonal ingredients by including anything you have lying about in your fridge. I used broccoli and red and green capsicum which are high in vitamin A and C, as well as potassium, which is important for the proper function of all cells, tissues, and organs in the human body. When in doubt just let your healthy ingredients crowd out other ingredients and add lots of greens or colours of the rainbow.
This recipe is a corker for the whole family and the richly infused Teriyaki sauce is a nutrient boosting box and dice sauce which can be used to take dishes up a notch.  Slap it on top of grilled chicken wings or legs for game day snacks or pan fry salmon with it and position on top of a sky high crunchy slaw.
Try my Chicken Teriyaki Bowl, bursting with goodness and vitality and let me know what you think?  
Chicken Teriyaki Bowl
  Serves 4  
Ingredients to make the chicken marinade
  • 4 chicken breast fillets cut into bite-size pieces or strips
  • 2 TBS wheat free tamari
Ingredients for stir fry
  • 11/2 TBS coconut oil
  • 2 cloves garlic sliced
  • 1 inch ginger grated
  • 1 small red capsicum sliced thin
  • 1 small green capsicum sliced thin
  • 1 small head broccoli chopped
  • 1/2 small red chili deseeded and diced fine
  • 3 spring onions, chopped (reserve some for garnish)
  • 1 TBS toasted sesame seeds
 Yummy Teriyaki Sauce
  • 1/4 cup wheat free tamari
  • 3 TBS rice malt syrup or sweetener of choice
  • 2 TBS apple cider vinegar
  • 1 1/2 heaped tsp arrowroot flour
  • 1 TBS coconut oil (melted)
 Method
  • Place chicken in a medium bowl and pour the tamari over the top to cover. Stir if needed.  Set aside for 1 hour to marinade
  • Heat a large wok or frying pan over medium heat
  • Add 3/4 TBS coconut oil and swirl the pan to coat
  • Add garlic, ginger and chicken and cook until lightly browned and cooked through
  • Transfer to a bowl and set aside
  • Add remaining coconut oil to the pan and then add capsicum, broccoli, chili and spring onions, (reserving some spring onions for garnish) stirring until cooked about 5 minutes
  • Meanwhile whisk all sauce ingredients together in a medium jug
  • Return the chicken to the frying pan and pour sauce over the top stirring until sauce thickens, about a minute
  • Spoon into waiting bowls and top with toasted sesame seeds
  • Serve alongside brown rice

Find my recipe books here.

5 Ways to Spring Clean and Heal Your Gut

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Lunch, Candida Friendly, Heal Your Gut, Heal Your Gut Blog, microbiome, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Winter

happy girlIf the words internal spring clean have you anticipating a week of ingesting bottles of cayenne pepper, lemon and maple syrup and it gives you the dreads then read on.
There are less gentler expungement methods of releasing the sluggishness of winter and enjoying an internal spring clean than dramatic master cleanses.  You don’t need to live off roughage and rabbit food or partake in faddish five day juice detoxes and down slippery elm to enjoy the benefits of healing your gut simply and in your own time.
Here are five simple and effective ways to gently give your gut a good seasonal clean and alleviate gastrointestinal anguish.
Maintain a healthy balance of gut flora
A healthy gut flora balance should include approximately eighty five percent good bacteria to around fifteen percent bad bacteria. However the modern diet that is high in sugar, carbohydrates, preservatives and additives is the perfect breeding ground for promoting an overgrowth of bad bacteria that will kill off your healthy gut flora very quickly.
Other causes of this imbalance include the intake of modern medicines such as antibiotics, or drinking tap water; which contains chemicals such as fluoride and chlorine. If you suffer from acne, low energy, digestive problems, or low immunity; chances are that you have an imbalance in your gut flora that needs to be rectified.
Cutting down on sugar, increasing your intake of dietary fibre, anti-inflammatory healthy fats such as extra virgin olive oil, flaxseed oil, cold pressed extra virgin coconut oil and avocadoes, and increasing antioxidant rich foods will help to eliminate bad bacteria. Probiotic and fibre rich foods and an abundance of fresh vegetables including leafy greens will sweep out bad bacteria from your system and have an alkalizing effect on the magical universe within, promoting a healthy gut flora balance.
Rest your tummy twice a week
It’s not difficult to plant your gut in repair mode pronto.  Giving the digestive system a rest a couple of times a week is not rocket science and it will help to fast track your gut lining rebuilding.  Evidence is stacking up towards the benefits of intermittent fasting.
I don’t agree that you need to “fad fast” with no food at all to promote great gut healing.  On your fasting days you can consume a delicious array of health promoting soups that not only fill you up but provide you with beneficial vitamins and minerals.  It’s important not to fast in an extreme way whereby you fall into the trap of not eating at all and then having free reign the following day to gorge out on too much food.  It will become a counterproductive mind trip and will set you up for failure.

Heal Your Gut

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

Heal-Your-Gut-3d-coverSo excited to be finally launching my new eBook Heal Your Gut!

I hope that you'll enjoy the book, it's a culmination of my personal quest for healing and everything I have learnt along the way to bring my health back into balance.

It's an informative, uncomplicated and achievable gut healing protocol which will inspire, motivate and bring about true healing to your body minus the expensive supplements and faddish diet trends.

The natural four week protocol is not scary and honors the body as a whole.  The healing program is divided into four phases for you to follow one step at a time, and in your own time.  What I think you'll embrace about this book is that it's not dictatorial and takes you into account as an individual on your own healing pathway. 

My Healing Manifesto

Heal Your Gut encourages you to work with your natural gut flora in a positive and supportive way, and not fight against it as an unwelcome and unruly opponent.  It provides step by step guidance on how to bring your gut flora into balance with food to achieve optimum and enduring health.

Heal Your Gut features over fifty sweet and savoury recipe inspirations, drawing on whole foods and a kaleidoscopic rainbow of healing ingredients.  There are simple solutions for blood sugar, energy maintenance and gut healing and it covers breakfast, lunch, dinner and dessert.  There are also delicious snacks and beverages to indulge in.

The eBook includes step by step guidelines on how to heal your gut, and gives information on self-love and living with flexibility and not rigidity. It features personalised anecdotes to bring healing closer to home, and demonstrates that healing is truly possible.

The book also connects with the emotional, stress and brain related aspects of gut health.  Recognising the activity of cortisol in the body, meeting the Vegus Nerve, and really learning to belly breathe through fears and worries is just one crucial part to healing from within.

There are chapters covering the gut and immune system connection and the two-way interdependent relationship between the gut and the brain.  The book also covers lifestyle factors which contribute to gut health such as such as cleaning products and beauty products.

This isn’t a book to just read, I urge you to interact with it, print it out and make notes in the margins, scribble on it and make it your own wellness plan. This is your book and I have written it for you.  Read more and purchase the eBook here.

Here's a peek at some of the healing recipes to enjoy...

Supergreen Soup

cauli mash

Turnip and Cauliflower

Find out more about the book here.

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Happy Cooking!

Lee xo

Lemon and Cinnamon Lamb Shanks with a Lemony Gremolata

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

IQS lamb shanksI shank it up fairly regularly, especially in winter and my slow cooker is my haven for making comfort food.   There really is no need to slave over a hot hot-pot when you can bung a bunch of ingredients and seasonal vegetables into your slow cooker in the morning and come home to a deliciously intense flavoursome and fulfilling meal which has been left to bubble pleasantly throughout the day. All ready to love you tender. There’s a growing need for meals that alleviate any languid moods which often accompany winter’s chilly weather. Dishes that really sympathize with your hard day’s work and give you a big cuddle to make you feel nourished and pepped up again are a pre-requisite. Slow cooked meals gladly fulfill a multitude of duties for you including lessening piles of washing up. All you need to do is invest a measly five minutes of hasty ingredient preparation in the morning, to reap an evening of hearty deliciousness.  I’m a big fan of this slow cooked hot pot recipe and chicken saag and think you will embrace them too, try them out and let me know what you think? Speaking of slow cooker recipes this week I came across a brilliant new Lemon and Cinnamon Lamb Shank recipe to test out in my kitchen.  Hearty lamb shanks respond well to slow cooking and become even more succulent with time.  This delicious creation is from my friend and fellow blogger Sarah Wilson who blogs over here. It’s a delicious nutrient dense pot of yumminess and flavour and comes from Sarah’s brand new book The I Quit Sugar Slow Cooker Cookbook

Stir-Fried Ginger Beef

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

StirFryBEef

Sometimes quick and easy is all that is required to satisfy a grumbling tummy.  Behold the idiot-proof dinner from my recipe book Eat Yourself Beautiful.

You’ll be heaping this tasty dish onto your spoon or chopstick and cramming it into your mouth in just a very short space of time.

The sauce is thick and glossy with an authentic blend of flavours, the fresh, ginger, tahini and tamari give it a wonderfully nutty yet Asian inspired taste and the lemon and apple cider vinegar kick it up a notch with a gentle buzz on the taste buds.

I have included my favourite wonder spice turmeric to not only provide anti-inflammatory healing potency but also to delight your visual senses with a richly deep autumnal colour palate.

Use your intuition when creating this dish and add any leftover veg you may have in the fridge.

I hope you like it! Share your creations with me on instagram here. 

WF, DF, GF, SF

Serves 4

Ingredients

2 tablespoons coconut oil
1 brown onion, sliced
2 garlic cloves, peeled and minced
1/2 red capsicum (pepper), seeds and membrane removed, sliced
500 g (1 lb 2 oz) beef, cut into very thin strips
1 teaspoon turmeric
2 tablespoons freshly-squeezed lemon juice
2 teaspoons freshly grated ginger
2 tablespoons wheat-free tamari
2 tablespoons tahini
1 tablespoon apple cider vinegar
120 g (41/4 oz/2 cups) broccoli, cut into florets
125 g (41/2 oz/1 cup) green beans, roughly chopped
100 g (31/2 oz/1 cup) snow peas (mangetout), sliced on the diagonal
Celtic sea salt and freshly ground black pepper, to taste
brown rice, to serve

Method

  • Melt the coconut oil in a large frying pan over medium high heat.
  • Add the onion, garlic and capsicum and saute for 5–7 minutes.
  • Add the beef and cook, stirring, for 5 minutes.
  • Add the turmeric, lemon juice, ginger, tamari, tahini and apple cider vinegar.
  • Cook, stirring, for 1 minute.
  • Add the broccoli, beans and snow peas to the pan.
  • Cook over medium heat for 12–15 minutes, or until the vegetables are tender.
  • Season to taste and serve with brown rice.

Happy cooking 🙂

Lee xo

Jolly Good Butter Chicken

Written by Lee on . Posted in anti-inflammatory, Autumn, Blog, Blog Dinner, Blog Lunch, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Supercharged Food Menu, Wheat Free, Winter, Yeast Free

Jolly good butter chickenBy the time you read this I will be gone.

No forwarding address and no fixed abode for three whole weeks!

I’m heading to India to embark on an adventure which I’m sure will have a profound and transformative effect on my life and to further my knowledge and continual enrichment in ancient self-healing practices and modalities.

My most recent quest is to understand the art of Ayurvedic cooking and nutrition and to practice yoga, whilst researching for my next book.  It’s overwhelming and exciting to have the opportunity to immerse myself in different and distinctive styles of cooking and regional cuisines; many of which have been shaped by Dharmic beliefs.  When it comes to national dishes, the delights of Indian food binds together not only geographical differences but also absorbs culture, religion and history.   

India’s cuisine is ever evolving as is ours which is primarily a result of interactions with other cultures.  I’m extremely keen to develop new skills in the kitchen, a place where I feel most at home and discover more about ingredients and their healing properties.    

Spices are the backbone of Indian cuisine, from anti-inflammatory turmeric to fragrant cumin and coriander seeds. In India, each culinary region has a distinctive garam masala blend.   I’m excited to have the opportunity to unearth some of the mysteries of Indian food and learn the art of creating sweet delicacies seasoned with cardamom, saffron, nutmeg, and rose petal essences.

Expanding your repertoire and learning new preparation methods keeps cooking interesting and inspiring.  So on that note I’m going to share with you a Jolly Good Butter Chicken recipe which is one of my favourites from my book Eat Yourself Beautiful.  I hope you love it as much as I do.  The buttery taste is so creamy (I used Camperdown unsalted butter) and the bonus is that it's a healthy version of one of my favourite dishes. 

p.s My blog will be a bit quiet over the next few weeks as I write it myself and will be on the road but please keep posting your shelfies and selfies and tagging me on my Instagram account whilst I am away as I love seeing all of your wonderful creations.

Gotta bounce out the door so until next time… Love life, love curry!

Lee xo

Jolly Good Butter Chicken

Serves 4

Ingredients

  •  1 tablespoon sesame oil
  • 1 kg (2 lb 4 oz) free-range chicken breast, thickly sliced
  • 70 g (21/2 oz) unsalted butter 
  • 1 teaspoon garam masala
  • 1 cinnamon stick
  • 10 cardamon pods
  • 1 teaspoon sweet paprika
  • 1 teaspoon ground cumin (optional)
  • 1 teaspoon ground chilli (optional)
  • 400 g (14 oz) tinned diced tomatoes
  • 1 tablespoon sugar and additive-free tomato paste (concentrated purée)
  • 400 ml(14 oz) additive-free coconut milk
  • 370 g (123/4 oz/2 cups) steamed brown rice
  • 1 Lebanese cucumber, diced and chilled
  • 1 ripe banana, sliced
  • 1 teaspoon shredded coconut
  • 1 dollop of mango chutney (optional)

Method

  • Place a large, heavy-based saucepan over high heat and add the sesame oil.
  • Cook the chicken in 2 batches, turning regularly for about 5 minutes or till browned.
  • Remove from the pan and set aside while you cook the remaining chicken.
  • Remove it from the pan.
  • Reduce the heat a little and add the butter.
  • When the butter has melted add the spices and cook, stirring, for
  • 4–5 minutes until fragrant.
  • Return the chicken to the pan, along with the tomatoes and tomato paste.
  • Stir and simmer for about 20 minutes.
  • Turn down the heat to low and stir in the coconut milk.
  • Simmer for about 5 minutes.
  • Mix the banana and coconut together in a small bowl.

Serve this curry with brown or fragrant rice with saffron and turmeric, cucumber salad and banana with coconut flakes.

Mother’s Day Recipes

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

mothers-day-breakfast-in-bed-flowers

Pamper your mum by making her a healthy and delicious homemade breakfast this Mother’s Day!

It's time to start planning the perfect breakfast in bed.  Here's a sample menu to get you started.

Mother's Day Menu

Mixed Berries in Apple Cider Vinegar with Cashew Nut Cream

This breakfast bowl is perfection. Simple and understated, the addition of apple cider vinegar will ensure the perfect start to a homemade breakfast in bed.  Find the recipe here.

Kale and Lemon Rind Omelette

This will wake mum up with a zing! The biotin found in eggs is fantastic for promoting luscious shiny hair, while the coconut oil and lemon will help her body absorb beneficial iron from the kale. Kale is also a fantastic anti-inflammatory food and just one cup is filled with 10% of the recommended daily intake of omega-3 fatty acids. Get flipping here.

Fragrant Lavender Tea

There’s nothing more delectable than a lavender tea. With its delicate floral scent, this tea creates the perfect moment to unwind and enjoy its fragrant, flowery goodness. Find the recipe here.

Supercharged Breakfast in Bed Planning Tips 

  • Chop ingredients the night before and have them at the ready to prepare for the big reveal. Make sure you have a pretty tray to carry it out on.
  • Nothing says I love you like a homemade touch. Decorate the tray with a small bunch of hand-picked flowers in a pretty glass jar. Add a home-made card.
  • Don’t make it too early in the morning to ensure that she has a sleep in on her special day.

repsFor more delicious anti-inflammatory recipes checkout my new book Eat Yourself Beautiful

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