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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

Two Fast Fish Recipes Perfect for the Weekend

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Blog Salads, Candida Friendly, Dairy Free, Fast Your Way to Wellness, Fasting, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Summer, Supercharged Food Menu, Wheat Free, Winter, Yeast Free


It’s been a long and laborious day at the office. You’re already peeved because you had to stay overtime to finish up some work. This means you’re coming home late to a messy house, hungry tummies and a glaringly empty fridge, standing there staring back at you.

You’re oh so tempted to dial in a cheap takeaway but your internal dialogue is torn. Then again, you’re way too tired to prepare a gourmet, organic three-course meal for you and the whole family. To even think about what to make feels like way too much hard work! Still you want to enjoy a healthy meal with all the right nutrients, but without a lot of effort required on your part.

Sound familiar?  If this feels like you, I'm giving you a chance to win the internal debate with two deliciously simple fish recipes from my book Fast Your Way to Wellness. I don’t want you to have to do one ounce of thinking, or over preparing for your meal to appear on the table in a flash.

These are a couple of my favourite go-to weekend recipes that have come to my rescue on many occasions during an "I-need-something-tasty-and-fast" crisis.

What I love about these recipes is that they’re super simple, healthy and don’t take more than 25 minutes each. The first one is the ultimate dinner winner!

Sautéed scallops with mushrooms and spinach

If you’re looking for something light for a dinner for two, this is a great recipe that not only tastes delicious, but also can be on the table in ten minutes.  Shellfish such as scallops are a beautiful source of fat-soluble vitamins, especially vitamin D. Always buy shellfish fresh from your local fishmonger and eat as soon as possible.

Serves 2

179 calories per serve (749 kJ)

Ingredients

  • 1 teaspoon extra virgin olive oil
  • 200 g (7 oz/10 small) scallops, rinsed and patted dry
  • Celtic sea salt and freshly ground black pepper, to taste
  • 2 garlic cloves, crushed
  • 140 g (5 oz) mixed mushrooms, whole or sliced
  • 1 teaspoon fresh or dried rosemary
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 200 g (7 oz) baby English spinach leaves
  • Splash of apple cider vinegar
  • Chopped parsley or rosemary sprigs, to serve
  • Lemon wedges, to serve

Method

Heat the oil in a medium frying pan over medium heat.

Season the scallops with salt and pepper, sear in the pan for 1–2 minutes on each side, until golden brown, then remove from the pan and set aside.

Add the garlic, mushrooms, rosemary, thyme and oregano to the pan, then cook, stirring frequently, for 5 minutes.

Add the spinach and apple cider vinegar, then cook for 1–2 minutes, until the spinach just begins to wilt.

Return the scallops to the pan and cook for 1 minute to heat through.

Serve topped with the parsley or rosemary and with lemon wedges on the side.

When you crave a lazy weekend and want to bring the fancy cafe Buddha bowl into the comfort of your own home, here's your go to recipe.  A bowl overflowing with protein-rich, and low cost lentils, chlorophyll-filled greens and deliciously smoked salmon brimming with omega-3s will provide a lunch of stately standards.  Whilst the lentils are cooking you can take off your shoes and put your feet up on the couch, then all you need to do is serve it up and add your other elements.

For those of you who find lentils hard to digest and you want to gain maximum nutritional value and make them more digestible, you can sprout them by placing them in a fine-mesh sieve or a sprouting jar and rinsing a few times a day for 2 days before you cook them. The lentils will grow little tails! Now there's a great weekend project.

Smoked salmon living lentil bowl

Serves 2

181 calories per serve (758 kJ)

Ingredients

  • 1 teaspoon extra virgin olive oil
  • 1 small brown onion, chopped
  • 1 garlic clove, finely chopped
  • 1 teaspoon grated ginger
  • 50 g (13/4 oz) brown lentils, rinsed
  • 375 ml (13 fl oz/11/2 cups) chicken stock or filtered water
  • 1 tablespoon ground cumin
  • 1 handful coriander (cilantro), chopped
  • 2 tablespoons capers, rinsed
  • 100 g (31/2 oz) baby English spinach leaves
  • 100 g (31/2 oz) smoked salmon
  • 35 g (11/4 oz/1/2 cup) snow pea (mangetout) sprouts
  • freshly ground black pepper, to taste (optional)
  • Squeeze of lemon juice

Method

Heat the oil in a medium saucepan over medium heat.

Add the onion, garlic and ginger, then cook for 3–4 minutes, until softened.

Add the lentils, stock or water and cumin.

Bring to the boil, then reduce the heat to low and simmer for 20–25 minutes, until the lentils are tender and the liquid has been absorbed.

Stir through the coriander and capers.

Arrange all the ingredients in serving bowls, then season with a grind of pepper (if using) and finish with a squeeze of lemon juice.

Enjoy your weekend 

Lee xo

 

Oven Baked Veg and Garlic Soup with Toasted Seeds

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Flavour of the month, Gluten Free, gut healing, gut health, Heal Your Gut, Nutrient Rich, Organic, Seasonal, Soups & Salads, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

I'm going back to the future.

I love blogging and sharing my food adventures with you.

And you sharing right back.

It's what Supercharged Food is all about and why I started blogging in the first place.

So, I’ve decided I’m going back to basics.

You know, when the blogger make a recipe at home in their kitchen, away from the hullabaloo that is life?

Forget FaceTime! Let's get back to face to face time.

Say hello to good old-fashioned, simple Supercharged food blogs.

Here’s the first…

Curate your date night with my Oven Baked Veg and Garlic Soup with Toasted Seeds.

Whether you’re facing first-date butterflies and you want to seriously impress your first date or, you want to make your long-time partner feel a little more special, this SOUPercharged recipe is sure to do the trick. 

Get changed out of your tracksuit pants and throw on your fanciest get-up because date night at home need not be casual!

You don’t need a specific day to show someone you love them. Sometimes love can come through in the simplest of gestures - like making a warming pot of soup with some candles and soft tunes to gently sway to on the couch. 

This baked veg soup is husband-approved and absolutely fool-proof. You can even throw it together while you're getting home from a long day. It's sure to warm you both up from the inside out. 

So, what makes this soup so soupercharged? The cruciferous vegetable, cauliflower, can help fight inflammation because it's rich in antioxidants and anti-inflammatories. Whilst garlic can help lower cholesterol and combat heart disease!  Who knew healthy eating could be so sexy?

Don't forget the seedy topping! Seeds are rich in  zinc - a crucial but often forgotten mineral that helps with growth, immunity and can even improve our skin.

And of course, the best part of having a date night at home is what happens after dinner...... 😉

Get your head out of the gutter - I'm a food blogger after all! 

I'm talking about DESSERT. 

Be sure to try out my love heart chocolates. These indulgent delights, with their special smooth and velvety texture and chocolaty buttery taste, are melt-in-your mouth good.  

You'll wonder why you ever made reservations in the first place...

Oven Baked Veg and Garlic Soup with Toasted Seeds

Serves 2-3

Ingredients:

  • 1/2 cauliflower cut into florets
  • 2 zucchinis chopped into cubes
  • 1 carrot chopped into cubes
  • 1/2 bulb garlic unpeeled (about 6 cloves)
  • 2 tbs olive oil
  • 1 tsp cumin
  • 1 tsp coriander
  • Pinch chili flakes
  • 1 knob butter or 1 tbs olive oil
  • 500gms veg or beef stock
  • 2 tbs tomato paste
  • 2 tbs lemon juice
  • 2 tbs wheat free tamari
  • 1 tsp ginger grated

Top with:

  • 1/4 cup toasted seeds
  • Fresh coriander

Method:

Heat oven to 240 degrees Celsius

Place veg and garlic on a baking tray and splosh with olive oil then add spices and stir to coat

Bake for 25 to 30 mins

Once ready heat butter/oil in heavy based saucepan

Squeeze garlic into pan and break up with a wooden spoon

Place veg into pan and stir

Add stock and remaining ingredients and stir then bring to the boil and reduce heat place on lid and simmer for 10 mins

Ladle into bowls and top with toasted seeds and fresh coriander

Supercharged Dahl (It’s Totally Dahl-icious!)

Written by Lee on . Posted in anti-inflammatory, Autumn, Ayurveda, Blog, Blog Dinner, Blog Lunch, Dairy Free, Eat Right for Your Shape, Flavour of the month, Gluten Free, gut healing, gut health, Nutrient Rich, Organic, Seasonal, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

I think we all know those people who love and embrace everything about India, the sights, the culture, the colours and especially the FOOD!

Some of them take trips every year, stay at a minimalist yoga retreat and come back totally ‘spiritual’, #cultured and a changed person. 

If you're one of those people or anything like me, half Indian and half English and living between two cultures, or if you're just looking for a gentle reminder to get your 'Eat Pray Love' on, then you’ve come to the right place! 

If an Ashram sounds a little too hard-core right now, I’ve got the perfect dish that’ll make you feel as if you’re ‘connecting to your core’ and being healed internally by the local medicine man.

Transform your kitchen into an Indian land of spices with all of the aromatic colours and flavours of this beautiful country. I’m helping you put the authentic back into Indian food with a DAHLiciously easy dinner that is equally warm, comforting, wholesome and supercharged!.

Indian food has a way of catering to everyone’s food preferences – whether you’re gluten-free, vegan, sugar-free or anything else-free, this dahl can be catered to suit your needs. It’s Indian cooking made easy and people-friendly.

So, what is Dahl (or daal or dal)? It’s an Indian dish of curried, spiced lentils. It’s one of my favourite meals to make when I’m in a CURRY because it’s quick and simple. I’ve included anti-inflammatory turmeric, high-fibre lentils, antioxidant-rich garlic, nausea-relieving ginger and digestive-improving cumin to make this dahl rich in nutrients and perfectly grounding. This superb combination is warming and immune-boosting to help fight off colds all year long.

Growing up with my Indian background, lentil dahl has always made me feel at home.  If you want to know more about my ever-evolving love of India and Ayurveda, you can read about my Indian adventures or check out my Ayurvedic-inspired book, Eat Right for Your Shape

Let’s talk about the star of this Bollywood show - Lentils!

Lentils aren't just a good option for plant-based enthusiasts. These legumes punch way above their weight when it comes to protein, iron and nutrients.

Lentils are a low-calorie, nutrient-packed legume with a nutty and earthy flavour. They contain a great source of prebiotics which means they benefit our existing gut bacteria and feed our communities of healthy flora to keep  everything running smoothly :oops:.  Lentils also contain dietary fibre, protein, iron, B1, zinc, potassium and more!

Because they're high in insoluble fibre, they can help prevent constipation and even relieve irritable bowel syndrome.  They're a plant-based source of both protein and iron that can help lower cholesterol, stabilise blood sugar and look after heart health. These little legumes can also help with weight loss because they’re high in nutrients like fibre, protein, minerals and vitamins and low in calories which means they keep us full and satisfied - Bonus!

Just remember, lentils aren't everyone's best friend. They can increase flatulence so if you're trying them out for the first time, I suggest eating them with close friends or family or soaking them beforehand. 

Supercharged Dhal

Just like fine wine and cheese, there’s something about dahl that only gets better with age. This dahl makes for the perfect lunch the next day. That's, if you haven’t finished it before then!

Ingredients:

  • 2 cups red lentils rinsed
  • 4 cups vegetable stock or water
  • 2 tsps turmeric
  • 2 knobs unsalted butter
  • 2 tsps cumin seeds
  • 3 cardamom pods lightly crushed
  • 4 cloves
  • 4 cloves garlic, finely sliced
  • 1 small onion, finely chopped
  • 1 fresh green chilli deseeded and finely sliced
  • 1 inch piece ginger grated
  • 1 1/2 cup chopped tomatoes
  • 1 inch cinnamon stick or 1/2 tsp cinnamon
  • 1 tsp coriander
  • pinch sea salt

Method: 

Place the lentils in a pan add stock or water to cover and bring to the boil (skimming off any scum that rises to the top).  Once boiled turn heat down to a gentle simmer and add turmeric and 1 knob butter. Cover with a lid, and let simmer (about 15 mins) stirring occasionally and adding more liquid if required.

In a small frying pan, over a medium heat place a small amount of butter and add cumin seeds, cardamom pods, cloves and fry for about a minute until fragrant (the seeds may pop).

Remove the tempered spices from the pan and set aside in a small bowl.

Melt remaining butter in the same frying pan over a medium heat and fry garlic, onion, chillies, grated ginger and tomatoes, add the cinnamon, coriander and tempered spices and cook until onion is translucent.

Remove from the heat and set aside until lentils are cooked through, then stir through spice mix.

Season to taste, ladle into bowls and serve with fresh coriander.

Slow cooking is the key to a healthy winter + Rosemary and Thyme Chicken Stew Recipe

Written by Lee on . Posted in Autumn, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Fast Your Way to Wellness, Fasting, Gluten Free, Heal Your Gut, Heal Your Gut Powder, Organic, Seasonal, Sugar Free, Wheat Free, Winter, Yeast Free

It's time fire-up those kettles into full gear, keep the soup spoon handy and pull the fluffiest blanket out from the back of the cupboard – winter is here!

Winter is a time of hibernation, where we crave comfort foods and warming drinks. But we're usually so busy keeping warm, we tend to spend more time eating, less time cooking and even less time working out - which inevitably adds to that extra winter pudge! (Hello... Heal Your Gut powder!)

But it's important to keep in mind that winter is also one of the best times of year to stock up on those essential nutrients and eat healthy.

My winter menu generally rotates between comforting soups, spicy stews, crispy stir fries, perfect porridges and spiced teas - all of which can be packed full of nutritional whole foods. Curries and stews are perfect for packing in your veggies and protein, but the misconception is that these delicious wintery meals take a lot of time to cook.

Enter your new best friend: the slow cooker!

Basically, a slow cooker does all the hard work for you, and they're easy to clean - which I know will have most home cooks cheering! If you're time-poor in the evenings, find some slow-cooker recipes - lamb shanks, curries and stews are perfect - throw the ingredients into the cooker, and it'll be ready for you at dinner time. 

Three Supercharged Workout Meals + Pear and Walnut Oatmeal, Hemp and Tahini Bliss Balls + My Ultimate Roasted Veg Bowl

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Gluten Free, Nutrient Rich, Organic, Seasonal, Shopping List, Vegetarian, Wheat Free

This one's for all you exercise and gym lovers and likers, hikers and bikers, buffs and bunnies.

If you're planning to fit a workout into your daily schedule, nourishing your body with the right foods is essential.

It can be difficult to find a pre or post workout meal with just the right amount of nutritious ingredients to make you feel satisfied AND energized.

If you're pressed for time or honestly can't be bothered after a long day at work (it’s alright, we've all been there), having a few supercharged ingredients on hand can make a real difference to your motivation levels.

Before we begin, I’m going to have to break a bit of a myth that’s circulating about how to build or tone specific muscles in the body. There’s no miracle food that can tone your physique or build specific muscles. What I can tell you however, is that by eating supercharged foods, with an adequate amount of protein, healthy fats and unrefined carbohydrates, and a great exercise regime, you can be on your way to #breakingtheinternet with your fabulous body.

Supercharged foods are everyday super foods full of antioxidants that are easily accessible and relatively affordable. It’s all about making it easier for you to make healthier food choices so your mind and body don't fall into temptation and undo all your hard work.

That's why I’m a huge fan of bowl food. Personally, I find that eating food out of a bowl has made me more conscious and mindful of what and how much I'm eating. Plus, it’s quick and easy to make and you can come up with as many healthy combinations as possible. It's the best motivation for smashing out another set of squats! 

Usually I opt for a healthy mix of protein, vegetables and grains. It’s nutritious and a great way to exercise portion control. More importantly, the great thing about bowl food is its convenience. You can easily whip up a meal by using whatever you have sitting around in your fridge and pantry.

Did you also know that food eaten out of a bowl can trick your mind into feeling full? Studies have shown that when we're exposed to various sensory stimuli, this can impact our perception of flavour – including how full we feel after a meal.

Eating heathy meals served in bowls simply because they seem to taste better and eating smaller portions sounds like a win-win situation to me!

And now I've concocted three new reps to add to your repertoire!

Carbohydrates are a go zone when it comes to helping to build muscle, especially if we’re burning through energy while exercising. Carbohydrates help keep our energy levels steady and fuel our muscles so we can be twerking the night away.  Some of my favourite carbohydrates are brown rice, quinoa, pumpkin, sweet potato and fruit. Just be sure to stay away from refined products like pasta, pastries and white bread to keep your butt looking fab instead of drab.

If you plan to workout in the morning, the Pear and Walnut Oatmeal bowl is a great option. Pears are in season now so I've included them in this recipe but the best part is that you can swap them out for other fruits and they’ll taste just as good! 

I try to stock up on oats, nuts and seeds when I can. Sometimes I use fresh supercharged foods such as berries in my breakfast bowl but oats and nuts are a great alternative and non-perishable so you don’t have to worry about them turning to mush within a week.

Pear and Walnut Oatmeal bowl

Serves 2

Ingredients:

Method:

  • Place pear, vanilla, cinnamon, nut butter and milk into a medium saucepan and heat to medium high, cook stirring until pears are softened and milk has reduced to a thick sauce, about 10-15 mins.
  • Add oats to a small saucepan and add water and salt and bring to the boil then simmer until the water is absorbed and oats are cooked.
  • Scoop oats into a bowl, top with caramelised pears and top with walnuts and pumpkin seeds and cacao nibs

I've also included a simple bliss ball recipe, as an on the go snack so you have all your bases covered.

Hemp and Tahini Bliss Balls

Makes 10 large

Ingredients:

Method:

  • Place nuts, almond meal, hemp seeds, coconut flakes and coconut milk into food processor and mix

  • Add honey, almond nut butter and tahini and continue to mix until combined

  • Chill the dough in the freezer for 20 minutes
  • Remove the dough from the freezer and using hands, roll into balls and placeon a flat tray

  • Place extra hemp seeds in a bowl and roll balls to coat the surface

  • Refrigerate and enjoy. These can also be kept in the freezer

If you truly don’t have the time to make your own bliss balls, Sprout has quite the selection, including gluten-free, paleo or vegan-friendly options.

Now that you're finally done with the daily grind and your workout, it’s time to nourish your body with the good stuff. The urge to eat a big old bowl after a workout can be strong and why not? You deserve it. Reward yourself by eating smart and opting for the Ultimate Veg Bowl, which allows you to not only avoid undoing all your hard work but also tastes delicious at the same time!

The Ultimate Roasted Veg Bowl

Serves 2

Ingredients:

  • 2 whole eggs
  • 2 cups cooked quinoa
  • ½ butternut pumpkin cubed
  • 2 zucchini sliced lengthways and quartered
  • 4 yellow squash quartered
  • ¼ cup hemp seeds
  • 3 TBS extra extra virgin olive oil
  • ½ cauliflower chopped into florets
  • ½ tsp turmeric
  • squeeze of lemon
  • small bunch broccolini
  • ¼ cup tahini
  • 2 tbs tamari
  • ¼ cup water
  • 1 avocado quartered

Method

  • Boil eggs and set aside
  • Make quinoa and once cooked fluff with a fork and set aside
  • Place pumpkin, zucchini, squash, on a roasting tray and drizzle with 2 TBS olive oil and sea salt, sprinkle pumpkin with hemp seeds
  • Place in oven 210 degrees for 35 mins
  • Meanwhile coat cauliflower with turmeric and remaining olive oil and a squeeze of lemon and place on a smaller tray in the oven for 20-25 mins
  • Place broccolini in a tray drizzle with oil and place in oven for 15-20 mins
  • Mix tahini, tamari and lemon with water to create a pourable dressing
  • Once roasted layer all ingredients into a bowl and top with tamari and tahini dressing
  • Add avocado and egg and top with extra hemp seeds

Totally Totable Recipes for Workdays + Supercharged Bento Box and Nori Rolls Recipes

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Fast Your Way to Wellness, gut health

I know that after a busy day at work, the last thing that most people want to do is figure out what they should have for dinner, let alone lunch the next day!  Working for hours on end and trying to be healthy may seem like two things that don’t necessarily go together but I’m here to show you that healthy eating doesn’t have to be time consuming or over complicated. I’ve got some great recipes for you to take to work with you that are fast and easy to prepare.

Sometimes, the thought of picking up something on your lunch break from the local food hall or fast food chain might seem like the only available food option. However, pre-preparing healthy food for work can not only save you money, but it can also save you time in the long run so that you can sit down and enjoy your lunch that has already been made by you. 

Eating healthily and preparing meals to nourish can also help to improve your work performance, and it can be simple to prepare healthy food the night before so that you can just grab it and go in the morning. If you’re reading this and it seems to you like an impossible feat, I’m here to show you that healthy lunches can be an achievable change in your workdays and really, it all comes down to mindset. 

The number one word I’m going to use here is preparation.  Preparing food, the night before or even preparing a few meals on the weekend, can save a lot of time and unnecessary stress in the morning. I’ll often cook more for dinner and take the rest as a takeaway. For example, if I’m making a salad, I’ll take some out before serving and put it in a container, and then dress the rest. This means the next morning it will still be fresh and delicious for the day and then all it needs is a protein source like a can of tuna in olive oil which I put in my bag and I’ll take a lemon with me to work (I work from the local library) and then at lunchtime, I'll dress the salad from there.

I’d love to share with you two of my favourite "Totally Totable" recipes from my latest book Fast Your Way to Wellness.

The first is a scrumptious Bento Box and secondly my Vegie Nori Wraps which are fun to make. Not only are these meals simple to prepare and delicious, they’ll also make all your co-workers extremely jealous by how good they look! They’re easy enough to transport to work and will help keep you focused for the day ahead.

The Supercharged Bento Box is a combination of everything to satisfy you fully! There’s a section packed with protein, another filled with complex carbohydrates, the third with vibrant veggies and of course the last one has a sweet little treat. I like to keep my meals balanced and like most, love having dessert to look forward to.

Nori is the main star of my Veggie Nori Wraps. Nori is an edible seaweed that is low in calories and rich in protein, iodine and fibre, making it a perfect lunchtime mix. Nori is packed full of B vitamins, especially B12, which is hard to find in vegetarian foods. This simple seaweed is also high in minerals and amino acids to maintain health as it controls everything from the immune system to mood.

Supercharged Bento Box

421 calories per serve (1763 kJ)

Serves 1

This meal has saved me time and time again! It’s a little bit like a throw-all-the-good-contents-from-the-fridge-into-a-container and it will no doubt taste delicious kind of meal.  This is easiest to eat from a bento box or lunchbox with four separate sections. Once it’s assembled, just refrigerate it for lunch the following day. Easy!

Sesame slaw with tahini and orange dressing

  • 15 g (1/2 oz/1/4 cup) shredded green cabbage
  • 15 g (1/2 oz/1/4 cup) shredded red cabbage
  • 40 g (11/2 oz/ 1/4 cup) grated carrot
  • a few mint stalks, chopped
  • a few parsley stalks, chopped
  • 1 tablespoon finely chopped spring onion (scallion)
  • 1 tablespoon sesame seeds, toasted in a dry frying pan

DRESSING

Combine all the slaw ingredients except the sesame seeds and put in a section of the box. Combine the dressing ingredients, adding filtered water as needed, then pour over the salad. Top with the sesame seeds.

Sardines with Lemon and Pepper

  • 45 g (11/2 oz) tinned sardines
  • freshly ground black pepper, to taste
  • 1 lemon wedge

Drain the sardines and place in a section of your box. Season with pepper and add the lemon wedge.

Zesty Quinoa

  • 110 g (41/4 oz/1/2 cup) cooked quinoa (make this the night before or on the weekend and store in fridge)
  • finely grated zest of 1 lime
  • Celtic sea salt and freshly ground black pepper, to taste

Combine the quinoa and lime zest, then season with salt and pepper.

Transfer to a section of your box.

Sweet treat

Put a small handful of berries in the last section of the box for dessert.

Vegetable Nori Wraps

181 calories per serve (758 kJ)

These wraps are satisfyingly simple. Feel free to make them your own – add any additional veggies you like to the mix! Packing these nori rolls for lunch will keep your nourished and grounded when you’re on the go.

Serves 2

  • 1 tablespoon wheat-free tamari
  • 2 teaspoons rice malt (brown rice) syrup or raw honey
  • 2 nori sheets
  • 1 tablespoon nut butter (cashew nut butter works well)
  • a few handfuls of baby English spinach leaves
  • 40 g (11/2 oz/1/2 cup) shredded red cabbage
  • 1/2 large carrot, grated
  • 100 g (31/2 oz/about 1/2 large) avocado, sliced
  • small handful of coriander (cilantro), chopped

Note; You can add a protein source to this recipe too, tuna or salmon is nice!

Combine the tamari and rice malt syrup in a small bowl. Lay one of the nori sheets on a clean work surface with a long side facing you and the shiny side down, then evenly spread half the nut butter over it, leaving a 3 cm (11/4 in) border on the top side.

Spread about one-third of the tamari mixture over the nut butter. Spread a tiny bit of tamari on the top side to help the wrap stay rolled up.

Put your desired amount of spinach on top of the nut butter and tamari layers, followed by half of each of the remaining ingredients. Be sure not to pile on too much or the wrap could break when you roll it up.

Roll the nori up away from you until sealed. Cut into three. Repeat with the remaining ingredients. Wrap in plastic wrap, seal in an airtight lunchbox and refrigerate until ready to eat.

I hope you enjoy these totally totable work day recipes.  Make them and let me know what you think in the comments section below.

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 Heal Your Gut powder  (soon to be renamed 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.

Heal 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 Heal 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

Immune boosting herbs and remedies for winter

Written by Lee on . Posted in Blog, Winter

Herbs are a healing gift from Mother Nature herself, beautifully wrapped and sealed with a kiss of enduring health. Often herbs can be easily lost in the background or worse still, left to go soggy in the bottom of the crisper drawer. And then it’s hello crisper bin juice ewk!

With a bit of familiarity, you can tap into the natural goodness of herbs and incorporate them easily into many of your Supercharged meals.

Today I’d love to encourage you to put down your synthetic packets of multivitamins and supplements and forage into the world of immune-boosting herbs and foods that will supercharge your immunity.

At times when your immune system is being bombarded by foreign invaders, it might need a little kick-start to conquer compounds such as infections, inflammation, bad bacteria and toxic microbes.

Once a foreign body enters your blood stream your cells can start to ring alarm bells which are heard loud and clear by the lymphatic system, a vital system which runs across our entire body and consists of tonsils, thymus gland, spleen, lymph nodes, bone marrow and lymphatic vessels.

The alarm bells can signal more and more cells from around our body to produce antibodies and transport them towards unwanted guests.

What is SIBO? FREE online summit

Written by Lee on . Posted in Blog, SIBO

There's a little known condition that's secretly affecting the daily lives of millions of people around the world! I'll give you a hint... it starts with an S and ends with an IBO.

For those of you who don't know, SIBO (small intestine bacteria overgrowth) is a condition present in over 60% of people with irritable vowel (oops) bowel syndrome 🙂

If you suffer from any of the following:

  • Bloating
  • Chronic Constipation or Diarrhoea
  • IBS

It could be SIBO!

Before the freak out begins (Hello Dr. Google Search!), I've got another solution.

My friend Shivan Sarna and her Co-host Dr. Allison Siebecker are bringing together some of the foremost experts across the globe to discuss this little known, yet potentially life altering disease.

I'm so excited to be part of the FREE SIBO SOS Summit, where leading nutritionists, international doctors and patients are going to reveal one of the most overlooked and under-diagnosed conditions on our planet.

If this is an area of interest for you, it’s going to change your mind, change your life and move you to take real action about your own health and wellbeing. Featuring over 5 full days of expert interviews, Shivan will take you deep into the causes, treatment options and expert opinions on everything from diet, to medication and information you need to know to help and encourage you to regain your health and beat SIBO (even if you didn’t know you had it!).

We're giving you access to treatments, tests, tips and breakthroughs that really work. It's perfect to help you and potentially, your patients, treat and prevent SIBO. As a special guest, I'll be speaking all about gut health and how you can simply make healthy eating delicious and I'm so excited to bring you along. 

The FREE online summit is from the 24th June-28th June.

You can sign up here!

I'll see YOU at the SIBO summit!

Lee xo

Be your own health ‘influenzer’ this winter + My bestest ever vegetable broth recipe

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Snacks, Dairy Free, Vegetarian, Wheat Free, Winter


Is it just me or does it feel like we’re never truly prepared for winter? It’s like winter arrives and we’re always so shocked that our sun-loving country has turned wintery and cold. June has barely begun but winter has well and truly arrived in Australia and it’s safe to say it's fffreeezzzing.

Apart from the nippy weather, many of us start to notice change is in the air when the local chemist has started advertising flu vaccines to prevent seasonal influenza and more throats become scratchy and noses sniffly on our morning commute.

To stay on top of things this winter and become your own health ‘influenzer’, why not look towards supercharged foods to bulletproof your immune system? Rather than relying upon regular cold and flu medication, which can weaken your immune system’s ability to respond naturally to illness, try leaning towards natural ways to boost immunity and fight of colds and flu.  

One of the first places to look when building immunity is your gut, where 70-80% of your immune tissue resides.  Because your gut is often the first entry point for pathogens, you’ll want to ensure that you have enough friendly gut flora (the good bugs that are allies for immune cells) to prevent pathogens and infections from being absorbed through the gut lining.

As well as a healthy balance of microflora, you’ll want the gut lining to be robust to assist in nutrient absorption.  The best way to ensure good gut health is to eat a diverse diet, filled with anti-inflammatory, fibre-rich, prebiotic and probiotic rich foods. Plus my Heal Your Gut powder.

This month I'd love to share some of my favourite foods that are wonderful for supercharging your winter immunity. The grocery items I’ve used are available at Sprout Market.  You can find out more about Sprout Market here

Turmeric

One of my must have natural medicine-chest items for winter immunity is turmeric.  Whenever I use turmeric, I like to think of it as nature’s golden fairy dust. It has recently gained popularity and rightly so!

Turmeric’s dazzling golden colour is derived from curcumin, a natural antioxidant that helps fight off and repair damaged cells. Turmeric is also a powerful secret weapon when it comes to good health. I love using turmeric because it’s so versatile. You can enjoy this supercharged spice in anything from drinks, bakes, smoothies, curries, stir-fries to main meals.

Turmeric not only holds an abundance of antioxidants; it also has anti-inflammatory properties. An easy way to incorporate some turmeric this winter is to add it into hot drinks. If you haven’t tried it yet, you must get into my Anti-inflammatory Toddy Drink, a wonderful warmer for boosting your immune system and best of all, it tastes super delicious! If you’re willing to give up your morning coffee, this golden goddess is a serious pick-me-up. If you’re pinched for time in the mornings, Sprout has a coconut latte version here

And you can pick up the individual ingredients for the recipe too;

During winter, the days are shorter and the nights are longer (cue guitar solo here). Cold and early nights mean we can often become more susceptible to caving into unhealthy food cravings. A fast food diet comprised of takeaway food can lead to poor digestion. This means that when food is broken down by enzymes within your stomach and pancreas, some food molecules can still remain in your small intestine.

The small intestine is the place where nutrient absorption occurs. These molecules are then able to pass through the gut wall into the bloodstream, which can result in bloating, irritation, inflammation, fatigue, aches and most importantly, low immunity to colds and flu. A good way to help maintain the integrity of the gut is to eat an easily digestible diet with non-aggravating foods that don’t damage the lining of the gut.

Gelatin is one of my winter immunity boosting ingredients and an excellent source of special proteins, which help to seal the gut wall and greatly improve the integrity of the gut lining by restoring the mucosal layer. One of gelatin’s gut healing attributes is to absorb water and retain fluid in the digestive tract, which is required to promote transportation of waste and healthy bowel movements. When you optimize your gut health, this can also help with nutrient absorption.

A simple gut healing dessert to fill up on is my Almond Milk Jelly Cup. Generic vanilla custard can have your tummy doing backflips and somersaults, because of the refined sugar and cream, so in my recipe I use powdered stevia.

Hearty Broths

Some main meals to grab hold of to boost immunity and fight off colds and flu this winter are garlic filled tummy warming broths, soups and casseroles.  These tasty recipes have become a staple in many households (mine included!) because of their numerous health boosting qualities.

At the heart of a tasty casserole is a homemade broth or stock.  Want my supercharged tip? Make lots of broth and keep leftovers in the freezer, it can supercharge any dish for that restaurant quality finish. 

Beyond adding delicious flavour and being used as the base of sauces, stocks, soups and stews, broths also act as a supercharged “tonic” and are wonderful for adding a dose of healing nutrientsperfect for empowering your health.  You’ll love my Bestest ever roasted vegetable stock recipe please try it and let me know what you think! You enjo have it as a warming drink too.

Apple Cider Vinegar is a worthwhile component to any broth recipe, known for its ability to nurture the sick and nourish the body. Fats in meat-based broths pair well with vinegar since it helps to draw out all those valuable minerals in the bones into the broth. Raw apple cider vinegar is a good choice since it’s unfiltered and unpasteurized. 

If you’re pressed for time, you can buy your own ready-made stock. Just be sure to check the ingredients list to make sure there are no hidden nasties! I’ve tried these stock mixes myself and love that they're made the traditional way, plus they’re delicious and nourishing all at once.

Pantry items to stock up on are;

Coconut is an ideal ingredient to boost the health of your digestive system. Coconut oil has wide-spreading medicinal quantities to improve immunity and it’s anti-fungal, anti-viral, anti-microbial and has anti-bacterial properties.

The transition to winter has resulted in many simple raw meals being replaced with warmer, flavorsome comfort foods. Soups can be supercharged with a range of nutritious ingredients that’ll ensure your immune system is powered up whilst you remain cozy indoors, snuggled up on the couch.

If you haven’t had a chance to try my pumpkin and coconut soup, you should! It uses coconut oil as base along with garlic and onions, both well known for their immune boosting properties, next just add some pumpkin and coconut milk, ginger, stock and nutmeg; it’ as easy as pumpkin pie!

I’m using onion in the recipe as it contains significant amounts of quercetin – responsible for the protection and healing of damaged cells, as well as garlic which acts as a natural antibiotic.  Ginger is a great immunity-boosting tool, to help to reduce fevers, soothe sore throats, and encourage coughing to loosen mucus from the chest. The chemicals, shagaols and gingerols responsible for that ginger kick when you eat it, are what help to stimulate blood circulation and open up sinuses allowing you to breathe more clearly.

Soup ingredients to add to your trolley are;

Kombucha

Fermented foods like kombucha are another beneficial way to increase your good gut bugs when your gut is healed, primed and ready. Not only is kombucha a delicious way to introduce some cultured foods into your diet, it also easily replaces any soft drinks. 

Try my Homemade kombucha recipe.  Or if you’re worried that the fermenting process is too much like a complex lab operation rather than a kitchen recipe (it’s really easy once you get into the flow of it!) and you simply don’t have the time, kombucha is offered in plenty of flavors and readily available in stores. My personal favourite is Remedy’s Ginger and Lemon.

I’d love you to try these supercharged ingredients for boosting immunity and let me know what you make with them!

Lee xo

Schedule in a Staycation + my Love Your Gut Lassi Recipe

Written by Lee on . Posted in All, Blog, gut health

Whether it’s school holidays, university break or annual leave, I think it’s safe to say we’re all dreaming about that desired mid-year break. Travelling to a tropical destination may not be in the cards for all of us this year, so why not create a holiday in your very own home instead?  You can do it on any day of the week, depending upon your schedule.

Join me on our very own: Healthy 'staycation'! You’ve earned it and I'm going to show you how to transform your house into the health retreat you’ve always desired. Get ready to roll out those yoga mats, light some candles and welcome yourself to your very own health retreat at home. Try it one day this week.  

Let's take a deep breath before we dive in, shall we?

First thing’s first, let’s establish some ground rules. Going to a health retreat takes you out of your everyday life and brings you into a state of tranquility. It's time to put the world on hold; don't worry, it'll still be there when you get back. No phones, no emails and no stress. Just for the day, and give yourself some time to re-charge.

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