Spreading Love, One Chocolate Bark at a Time: A Christmas Treat to Cherish

There's something magical about food that brings people together, and my Three Ingredient Chocolate Bark is the epitome of culinary love this festive season. Imagine walking into a Christmas lunch, a beautiful slab of chocolate bark in hand – its deep, rich chocolate studded with ruby-red raspberries and golden macadamias, looking like a festive masterpiece that tells a story of care and connection.

The Heart of Holiday Sharing

Food is so much more than just sustenance. It's a language of love, a way of saying "I care about you" without uttering a single word. This simple yet elegant chocolate bark embodies that spirit perfectly. With just three ingredients, you can create a dessert that speaks volumes about thoughtfulness and celebration.

The deep, luxurious 70% chocolate provides a sophisticated base that's not too sweet – perfect for adults who appreciate a more nuanced chocolate experience. The burst of frozen raspberries adds a tangy brightness that cuts through the richness, whilst the macadamia nuts bring a buttery, satisfying crunch. A sprinkle of sea salt and optional edible flowers transform this from a simple treat to a truly Instagram-worthy dessert.

Why This Bark Will Be the Star of Your Christmas Spread

What makes this recipe truly special is its simplicity and versatility. It's a no-bake wonder that requires minimal effort but delivers maximum impact. Imagine breaking this bark into rustic shards at the table – it's an instant conversation starter, a visual feast that draws people together.

The best part? It's incredibly forgiving. Whether you're a seasoned cook or a kitchen novice, this recipe is practically foolproof. Melting chocolate, scattering a few nuts and berries, and letting the refrigerator do its magic – it's cooking at its most straightforward and fun. I made this in my kitchen last night and when I open the fridge this morning I felt a surge of love and satisfaction that something so easy looked so delicious!

A Treat That Travels

If you are heading to Christmas lunches and parties, my chocolate bark is your perfect plus-one. It travels well, looks impressive, and can be prepared well in advance. Just store it in an airtight container in the fridge or freezer, and you're ready to spread some delicious festive cheer.

The Recipe: Three Ingredient Christmas Chocolate Bark

Ingredients:

• 3 blocks of 70% chocolate (approximately 530 gms)
• 1/3 cup macadamia halves
• 1/3 cup frozen raspberries
• A generous pinch of sea salt
• Dried edible flowers (optional, but recommended for that extra festive touch)

Method:

1. Line a tray with baking paper
2. Melt chocolate gently over a saucepan of boiling water
3. Pour into prepared tray
4. Scatter raspberries and macadamias
5. Refrigerate for 30 minutes
6. Break into rustic shards or cut into squares

This Christmas, remember that the most precious gift you can give is a moment of connection. And sometimes, that connection happens over a beautiful piece of chocolate bark.

Lee xo 

Hello lovely friends! It’s Lee here, clinical nutritionist and eternal optimist when it comes to making healthy food that doesn't taste like cardboard (we've all been there, haven't we?).

Today, I'm sharing a recipe from my new book "Nature's Way to Healing: A Long Covid Guide" that has become a bit of a sensation in my household – and by sensation, I mean everyone I have ever cooked this for has asked for seconds!

These are not just any fish tortillas with salsa – these are what I like to call my "tortillas with sass" because they're packed with everything your body needs when it's needing something delicious, healthy, recovering from a virus or even fighting inflammation.

When researching for my book and recovering from long Covid I remember the moment I came up with this dish. I was in the kitchen surrounded by research notes, recipe ideas, my computer was humming (wild Friday night, I know!) and I knew I wanted to include lower histamine recipes, but also make meals that could heal and be exciting and tasty. Then it hit me – why not do a healthier version of fish tortillas?

The white fish in these tortillas is like nature's multivitamin – packed with protein that your body can easily digest when it's not feeling its best. Next up the mango salsa, not only a nutritional knockout but also a source of vitamin C to support your immune health. The red cabbage adds a pop of purple and antioxidants and the radishes and coriander – they're the ultimate detox duo especially when you are looking for internal cleansing. The apple cider vinegar can help with digestion too.

Healing from any virus means your body needs gentle, nurturing foods that also offer balanced nutrition. These tortillas provide protein and healthy fats to ensure your brain gets what it needs to fight that brain foggy feeling. Anti-inflammatory style recipes can really help you turn a corner in your recovery, and these are delicious enough to make a regular part of your dinner rotation.

My tortillas also are a hit with the whole family and can be customised and adjusted to appropriate spice levels. And for my plant-based friends, I haven’t forgotten about you, just swap out the fish with grilled tempeh, which is equally delicious.

Healing doesn't have to mean boring and bland food. Each bite of these ‘get your groove back tortillas’ delivers about 28 grams of protein, a healthy dose of omega-3s, and is a good source of antioxidants too. Don’t be afraid to get stuck into them and enjoy the sensation of a little bit of salsa running down your chin.

P.S. For more recipes like this one, check out my book "Nature's Way to Healing: A Long Covid Guide" – where good nutrition meets real life, and everything tastes amazing!

White Fish Corn Tortillas with Mango Salsa

Serves 4

• 2 tbsp extra-virgin olive oil, plus extra for frying
• 2 tbsp ground sweet paprika
• 1 tbsp ground cumin
• 2 garlic cloves, minced
• Salt, to taste
• 4 fillets of firm white fish (cod or monk fish)
• 8 small corn tortillas

MANGO SALSA

• 2 mangoes, peeled and diced
• 1⁄4 red cabbage, sliced
• 1⁄2 red onion, finely diced
• 4 radishes, sliced
• 1 bunch coriander, roughly chopped
• 2 tbsp extra-virgin olive oil
• 1⁄2 tbsp apple cider vinegar
• Salt, to taste

Method

Combine the olive oil, paprika, cumin, garlic and salt in a small bowl.

Rub the mixture thoroughly onto each fish fillet. Set aside.

To make the mango salsa, combine all the ingredients in a large mixing bowl and toss thoroughly. Set aside.

Heat some olive oil in a large frying pan (skillet) over medium–high heat. Add the fish fillets and cook for 3–5 minutes each side. Remove and let cool, then gently flake apart.

Prepare the tacos by filling each tortilla with a handful of fish and 2 scoops of salsa.

Japan boasts the lowest obesity rates. Its citizens enjoy remarkable longevity. The secret lies in both the food and its consumption methods. A typical Japanese diet is balanced, emphasising fish over red meat, abundant vegetables, pickled and fermented foods, foods and has a lower sugar intake overall. Essentially, this diet is low in calories and exceptionally nutritious. Today I am exploring some incredibly healthy Japanese foods that have been staples for centuries.

Umeboshi

Unripe Japanese plums, known as ume, are preserved in salt and shiso leaves for several months before being sun-dried, resulting in a tangy and salty pickle that delivers a burst of flavour. According to legend, these were given to samurai on the battlefield for a quick boost. With a high natural citric acid content, umeboshi has been valued in Japan for its benefits to digestion liver health.

Citric acid alkalises the body, offers antibacterial properties, and enhances mineral absorption. Additionally, ume plums have compounds that guard against stomach ulcers, artery hardening, and gum disease. These pickled pink delicacies are typically enjoyed with rice.

Natto

Natto, a staple in many Japanese healthy food lists, is known for its distinctive smell, which might not appeal to everyone. Regardless, it's worth trying due to its unique enzyme beneficial for heart health and its rich content of vitamins K1 and K2, which support blood clotting and heart health.

Vitamin K2, often scarce in Western diets, is generally more effective than K1. Additionally, natto contains other vitamins, high protein, minerals, and dietary fibre. As a fermented food, its nutrients are absorbed more efficiently. While natto may be an acquired taste, it has been a breakfast favorite in Japan, particularly delicious with green onions, soy sauce, and rice sandwiches. 

Sashimi

Sushi includes vinegared rice and is high in calories. Sashimi is the healthier option. Sashimi is a great source of heart-healthy omega-3 fatty acids depending on the fish chosen. It is also rich in:

• Vitamins B6 and B12
• Phosphorus 
• Magnesium
• Selenium
• Protein
• Niacin

For maximum nutritional value, opt for salmon, cod, tuna, bass, mackerel, or yellowtail. However, limit sashimi consumption to minimise mercury intake once or twice a week. In Japan, the risk of mercury poisoning is low due to commonly consumed low-mercury fish, but caution is advised. Pregnant women should generally avoid sushi and sashimi, particularly in summer.

Konnyaku

This gray, jelly-like food might not seem appealing initially, but its pleasant chewiness and unique nutritional profile intrigue it. Made from a type of yam, it’s commonly added to simmered dishes and hot pots.

While it has little flavour on its own, it absorbs the taste of other ingredients. Known as a “broom for the stomach,” konnyaku consists of 10 percent indigestible fibre and is nearly calorie-free, earning it a reputation as a diet food. Its mineral content is significant. It includes:

• Calcium
• Iron
• Phosphorus
• Selenium
• Potassium

It also helps normalize cholesterol levels and blood sugar and prevent high blood pressure. After more than 1500 years, it remains a highly regarded health food in Japan.

Endnote

Packed with essential nutrients, it's no wonder these nutritious Japanese foods are being recognized as valuable additions to a healthy lifestyle. No matter where you live, adding them to your diet is becoming more accessible as Japanese restaurants and stores expand globally.

We have all been there, staring into the fridge, wondering what to do with last night’s dinner leftovers. You want to enjoy them again and ensure they’re as fresh and tasty as when you first made them. At the same time, the environmental impact of single-use plastics and other disposable containers that we use in storing our leftovers is hard to ignore.

With the hustle and bustle of daily life, especially for busy professionals, it’s easy to overlook the small choices that affect both our health and the planet. When juggling work, family, exercise, and healthy eating, finding time for everything can seem impossible, and that’s when those everyday decisions often slip through the cracks.

But what if making a positive difference did not require so much effort? What if something as simple as choosing the right container for your leftovers could lead to a healthier, more sustainable lifestyle? All of these are possible with compostable containers. These containers not only help cut down on plastic waste but also ensure your meals are kept fresh, tasty, and free from harmful chemicals often found in traditional packaging.

Benefits of Using Compostable Containers

We all want to do our best to keep our environments and the planet healthy, but it is not always easy to know where to start. One small but very effective way to start is by replacing the traditional single-use plastic containers with compostable ones. If you think about how much plastic we use daily, Then you can imagine how much of it ends up polluting our oceans and lands for centuries. It is indeed overwhelming.

On the other hand, compostable containers offer a solution that feels good to make. Made from natural, renewable resources like cornstarch or sugarcane, these containers break down much faster, sometimes within a few months, under the right compostable conditions without leaving behind harmful residues.

Because we care about our health, we try always to watch what we ingest, but that concern should not stop at the food we eat; it should extend to how we store and reheat it, too. Traditional plastic containers, especially when heated, can release harmful chemicals like Bisphenol A (BPA) and phthalates into your food. These chemicals have been linked to a range of health issues, and let’s be honest, no one wants to worry about that while enjoying leftovers. Compostable containers, typically free from these harmful substances, offer a safer, healthier option.

Now, we all know how busy life gets, and finding the time to be sustainable can feel like just another thing on a long to-do list. But the good news is these healthy meal prep containers make it easy to stay on track. They are just as sturdy and microwave-safe as the plastic ones you’re used to, but a lot safer. So, whether you are meal prepping for the week, packing a quick lunch, or reheating leftovers after a long day, these containers fit seamlessly into your routine.

How to Properly Store Leftovers in Compostable Containers

Choosing the Right Container Size and Shape

When it comes to storing leftovers, selecting the right container size and shape can make all the difference in maintaining freshness and avoiding waste. If you’re dealing with smaller portions, like half a serving of pasta or a few slices of fruit, opt for smaller containers to minimize excess air, which can cause food to spoil faster.

For bulkier items, like a hearty stew or a large salad, go for a larger container that can hold everything comfortably without squishing. If you’re storing something that might spread out, like a casserole, a shallow, rectangular container is ideal. Remember, the key is to match the container to the food so that it’s stored compactly and efficiently.

Storing Different Types of Food

Different types of food require different storage techniques to keep them fresh and safe. For solids like meats, vegetables, or grains, make sure they are completely cooled before sealing them in a compostable container to avoid condensation, which can lead to sogginess or spoilage. When it comes to liquids like soups, sauces, or stews, choose a container with a secure, leak-proof lid to avoid spills.

If you are layering foods, such as a salad with dressing, keep the dressing separate until you’re ready to eat to prevent the greens from wilting. For more delicate items, like fruits or leafy greens, using a slightly larger container with some breathing room can help avoid bruising and keep them crisp.

Safety Tips for Storing Food in Compostable Containers

While compostable containers are a fantastic eco-friendly choice, it’s important to follow a few safety guidelines to ensure your food stays safe to eat. First, always let hot food cool down to room temperature before transferring it into a compostable container; this prevents the container from warping and helps maintain food quality.

Label your containers with the date so you can keep track of how long the leftovers have been stored; most leftovers should be eaten within three to four days. When reheating, make sure the container is microwave-safe and follow the manufacturer’s instructions to avoid damaging the container or affecting the food’s quality. Finally, always check for any signs of spoilage, like an off smell or unusual texture, before eating leftovers.

You May Also Like: Three Simple Tips To Throwing an Eco-Friendly Birthday Party

Best Practices for Reheating Food in Compostable Containers

One of the great conveniences of compostable to-go containers is that many are designed to be both microwave-safe and, in some cases, oven-safe. However, it’s essential to check the manufacturer’s instructions on the packaging or label to confirm this, as not all compostable containers have the same heat tolerance.

Before reheating your leftovers, it's important to note that there are specific guidelines for reheating different types of leftovers in these containers, such as solid or liquid food and even oven dishes. Below are step-by-step instructions you can follow depending on the type of leftover you wish to reheat.

Reheating Solids (e.g., rice, pasta, vegetables):

• Transfer the leftovers into a compostable container if they’re not already in one.
• Add a splash of water or broth to prevent the food from drying out.
• Cover the container with a compostable lid or a microwave-safe cover.
• Microwave on medium power for 1-2 minutes, stirring halfway through to ensure even heating.
• Check the temperature and repeat in shorter intervals if necessary until thoroughly heated.

Reheating Liquids (e.g., soups, stews):

• Pour the liquid into a microwave-safe compostable container.
• Cover with a compostable lid, leaving a small vent to allow steam to escape.
• Microwave on medium power for 2-3 minutes, stopping to stir every 1-2 minutes.
• Continue heating until the liquid reaches your desired temperature.

Reheating Oven Dishes (e.g., casseroles, baked pasta):

• Preheat your oven to the temperature specified by the container’s guidelines (typically no higher than 350°F/175°C).
• Transfer the leftovers into an oven-safe compostable container if they’re not already in one.
• Cover loosely with foil or a compostable lid if the container is oven-safe.
• Bake for 10-15 minutes or until the dish is heated through, checking occasionally to avoid overcooking.

Furthermore, reheating leftovers can sometimes lead to a loss of texture and flavour, but with a few simple tips, you can keep your food as delicious as it was when first cooked:

• Use Low to Medium Heat: Slowly reheating food on a lower setting helps maintain moisture and prevent overcooking. This is particularly important for delicate items like fish or vegetables.
• Add Moisture: If your leftovers seem a bit dry, add a small amount of water, broth, or sauce before reheating. This will help retain moisture and enhance the flavor.
• Cover Your Food: Covering your food with a compostable lid or a microwave-safe cover traps steam, keeping it moist and preventing it from drying out.
• Stir or Rotate: If reheating in the microwave, stir or rotate the food halfway through to ensure even heating. This prevents some parts from becoming too hot while others remain cold.
• Reheat in Portions: If you have a large amount of food, consider reheating it in smaller portions. This allows for more even heating and helps preserve the texture of your dish.

By following these best practices, you can enjoy your leftovers with the same quality and taste as when they were freshly made, all while staying true to your commitment to sustainability.

You May Also Like: Gluten Sensitivities and Plant-Based Eating: How to Thrive as a Gluten-Free Vegan

Avoiding Common Mistakes with Compostable Containers

Using these eco-friendly food storage containers offers a wide range of benefits alongside convenience, but there are certain common mistakes we often make while using them. Let us take a look at some of these mistakes and how to avoid them:

Overfilling Containers

When we overfill compostable containers, it can lead to spills, leaks, and difficulty sealing the lid properly. Always leave some space at the top of the container, especially when storing liquids. This allows room for expansion and reduces the risk of leaks.

Reheating Food at High Temperatures

Heating compostable containers at temperatures higher than recommended can cause them to warp or break down prematurely. Stick to low to medium heat settings, whether in the microwave or oven. Always check the manufacturer’s guidelines to ensure you’re using the container safely.

Using Containers Beyond Their Lifespan

Reusing compostable containers too many times can cause them to weaken, increasing the risk of leaks or breakage. Compostable containers are designed for limited reuse. Be mindful of their condition, and replace them when they start to show signs of wear.

Storing Hot Food Immediately

Placing hot food directly into a compostable container can cause the container to warp or degrade.

Solution: Allow food to cool to room temperature before transferring it into a compostable container. This helps preserve the integrity of the container and the quality of the food.

Ignoring Manufacturer Guidelines

Compostable containers are designed with specific uses and limitations in mind. Following the manufacturer’s guidelines is crucial to ensure their safety and effectiveness. This includes adhering to recommended temperature limits, knowing whether the container is microwave—or oven-safe, and understanding the appropriate lifespan of the container. Ignoring these guidelines can lead to issues like leaking, warping, or even contamination of your food.

Conclusion

Finding simple ways to live a little greener and healthier can sometimes feel overwhelming, especially with everything else on our plates. But switching to compostable to-go containers is one of those easy changes that can make a real difference. These containers help cut down on plastic waste, keep harmful chemicals out of your food, and still offer all the convenience you need in a busy life.

If you are juggling work, family, and everything in between, it’s nice to know that something as simple as the container you use for leftovers can contribute to a healthier lifestyle and a cleaner planet. So, next time you’re packing up your meal or storing those leftovers, consider reaching for a compostable container. It’s a small step, but it helps you stay true to your values, take care of yourself, and do your part for the environment. So, why not start today? You will feel good knowing you’re making a choice that benefits both you and the world around you.

Today I’m sharing a delicious low-histamine recipe from my book, Nature’s Way to Healing. A Long Covid Guide. It’s a very yummy Hemp-crusted Chicken & Broccoli Buddha Bowl.

Long Covid has emerged as a significant health challenge, affecting millions worldwide. As someone who has personally battled this condition, I'm excited to share with you this delicious recipe that not only tastes delicious (I was lucky not to lose my taste buds!) but also supported my healing journey.

My new book is a comprehensive guide to Long Covid and the result of my personal experience with it and I undertook extensive research into cutting-edge treatments and recovery strategies which are included in the book along with an in-depth healing protocol. It's designed to help shorten the duration of Long Covid and get you back to feeling your best.

Why do Low-Histamine Recipes Matter for Long Covid?

One of the key aspects of managing Long Covid symptoms is controlling inflammation in the body. Many Long Covid sufferers experience histamine intolerance, which can exacerbate symptoms. That's why low-histamine recipes, like the one I'm about to share, can be so beneficial.

Low-histamine diets can help:

• Reduce inflammation
• Alleviate allergy-like symptoms
• Support gut health
• Regulate overall immune function

The potential benefits of a low histamine diet for Long Covid stem from the complex interactions between histamine, inflammation, and immune system dysfunction. Long Covid has been associated with mast cell activation syndrome in some patients, where mast cells release excessive amounts of histamine and other inflammatory mediators. By reducing dietary histamine intake, individuals may be able to lower their overall histamine load, potentially easing symptoms related to this mast cell hyperactivity.

In my research I discovered that Long Covid patients can develop histamine intolerance, where the body struggles to break down histamine efficiently. This can lead to an accumulation of histamine and subsequent symptoms. A low histamine diet can help manage this imbalance by reducing the incoming histamine burden. Long Covid can also disrupt the gut microbiome, leading to increased intestinal permeability or "leaky gut," which allows more histamine to enter the bloodstream. A low histamine diet can help reduce the burden on the gut and support its healing.

Histamine's role in neuroinflammation is particularly relevant to Long Covid, as it may contribute to symptoms like brain fog and cognitive issues. By reducing histamine intake, some people can find relief from these neurological symptoms. Histamine also plays a role in immune system regulation, and given the immune dysregulation observed in Long Covid, a low histamine diet could potentially help modulate this response.

The vascular effects of histamine are another consideration. Histamine can affect blood vessels, causing dilation and potentially contributing to symptoms like dizziness or POTS-like symptoms in Long Covid patients. Reducing histamine intake may help manage these effects. Additionally, Long Covid is associated with increased oxidative stress and mitochondrial dysfunction, both of which can be influenced by histamine levels. A low histamine approach might therefore support overall cellular health and function.

This Hemp-Crusted Chicken & Broccoli Buddha Bowl recipe is not only low in histamine but also has nutrients to support your recovery. The hemp seeds used in the crust are rich in omega-3 fatty acids, which are known for their potent anti-inflammatory properties, potentially helping to calm the body's inflammatory response. Quinoa serves as the base of this bowl, offering a complete protein source that's also high in fibre and antioxidants, supporting overall health and digestion. Broccoli, a cruciferous vegetable star, is packed with vitamins C and K, as well as sulforaphane, a compound celebrated for its anti-inflammatory effects. The dressing features extra-virgin olive oil, which contains heart-healthy monounsaturated fats and antioxidants, contributing to cardiovascular health and fighting oxidative stress. Lastly, tahini, made from ground sesame seeds, adds a creamy texture while providing a good source of calcium, magnesium, and iron, supporting bone health and energy production.

Together, these ingredients create a nutrient-dense meal that not only satisfies the taste buds but also provides a range of compounds that may aid in the recovery process. Onima Pantry offers a variety of high-quality ingredients to help you create such nutritious meals at home.

Nature's Way to Healing: A Long Covid Guide

In my new book, I dive deep into the science behind Long Covid and provide practical, actionable steps for recovery. Drawing from my background as a clinical nutritionist and my personal experience with the condition, I offer:

• A holistic approach to tackling symptoms and addressing root causes
• Simple, easy-to-understand explanations of complex medical concepts
• Over 30 delicious low-histamine recipes to aid recovery
• Practical tips and tools for managing day-to-day life with Long Covid

Whether you're struggling with Long Covid yourself or supporting a loved one through their journey, this guide aims to provide the knowledge and resources you need to navigate this challenging condition.

Pre-order your special discounted copy now for delivery in mid-July at the links below. Let's embrace nature's wisdom together and find our way back to vibrant health!

For my Aussie readers: https://www.amazon.com.au/Natures-Way-Healing-Covid-Guide/dp/1922786047/

For my US friends: https://www.amazon.com/Natures-Way-Healing-Covid-Guide/dp/1922786047/

For my UK crew: https://www.amazon.co.uk/Natures-Way-Healing-Covid-Guide/dp/1922786047/

Nature’s Way to Healing. A Long Covid Guide

Waterstones: https://www.waterstones.com/book/natures-way-to-healing/lee-holmes/9781922786043

Bookshop.org UK: https://uk.bookshop.org/p/books/nature-s-way-to-healing-a-long-covid-guide-lee-holmes/7670886?ean=9781922786043 

You can also purchase a copy on my websites here:

www.superchargedfood.com/bookshelf

www.superchargeyourgut.com

www.superchargeyourgut.co.uk

Hemp-crusted Chicken & Broccoli Buddha Bowl 

Serves 1

• 2 tbsp almond meal
• 2 tbsp hemp seeds
• 1⁄2 tsp garlic powder
• 1⁄2 tsp sweet paprika
• Salt and pepper, to taste
• 1 tbsp tapioca starch, blended with 3 tsp water
• 1 skinless chicken breast
• 1 cup quinoa, cooked
• Small handful pea shoots, to serve

SALAD

• 1⁄4 head broccoli, steamed
• 1 carrot, sliced using a vegetable peeler
• 1 cucumber, peeled and sliced 
• 2 radishes, thinly sliced 
• Handful rocket

DRESSING

• 2 tbsp extra-virgin olive oil 
• 2 tbsp water
• 1 tsp Love Your Gut Synbiotic 
• 1 tsp apple cider vinegar
• 1 tbsp hemp seeds
• 1 tbsp tahini
• 1⁄2 tsp grated ginger 
• Salt

Method:

• Preheat the oven to 200oC (400oF).
• Combine the almond meal, hemp seeds, garlic powder, paprika, salt and pepper in a shallow dish.
• In a separate shallow dish, add the tapioca mixture. Place the tapioca dish, hemp dish and a lined baking tray in a row.
• Dip the chicken breast first in the tapioca then the hemp mixture. Place on the baking tray. Bake for 15–20 minutes before removing and slicing into strips.
• To make the dressing, combine all the ingredients together in a small bowl.
• To make the salad, add the quinoa to a large serving bowl, then add all the salad ingredients in individual piles. Top with the chicken, drizzle dressing generously over and scatter some pea shoots to serve.

It’s also good to remember, healing is a journey, and every small step counts. I hope this recipe brings you both nourishment and joy as you work towards recovery. 

Stay tuned for more updates!

Lee xo  

Here in Australia, as the brilliant leaves begin to fall and a crisp chill enters the air, autumn ushers in a new season of flavours ripe for nourishing our bodies and souls. This time of transition provides the perfect opportunity to adapt our eating habits to align with nature's rhythms, fortifying us with the warmth and nutrients we need to thrive during the cooler days.

I have a wonderful new recipe for you today, even if it's not autumn where you are, as I know many of my friends are in the UK and USA, this new dish is transeasonal and can be eaten anytime of year!

At farmers markets and grocer's stalls, you'll find an array of antioxidant-rich produce like vibrant pumpkins, hearty pumpkin, ruby-red apples, and deep purple grapes. For optimum health, why not load up on these superstars that are packed with immune-supporting vitamins A and C to help fend off infection.

Celebrate good health with fibre-filled whole grains like freekeh, farro, and wild rice. These ancient grains add a delightfully nutty, chewy texture to salads, pilaffs, and grain bowls while providing long-lasting energy to power you through busy days.

Now is the ideal time for nourishing meals that satiate us at a deep level and stoke our inner digestion. Be sure to incorporate plenty of leafy greens like kale, chard, and collards into your diet. Their hearty textures stand up well to braising and sautéing, making them perfect accompaniments to roasted lean meats, eggs, and plant-based proteins.

When it comes to fruit, crisp apples, pears, pomegranates, and citrus are reigning supreme right now. Opt for these vitamin C-loaded fruits to strengthen your immune defences. For a cosy treat, bake a batch of pears or apples drizzled with honey, cinnamon, and a sprinkle of chopped nuts and serve with Greek Yoghurt or coconut yoghurt.

Research shows that the best diet for our health is an anti-inflammatory approach. As you build your meals, don't forget to incorporate plenty of healthy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish like salmon. These satiating fats provide long-lasting energy and help us absorb fat-soluble vitamins from our colourful produce. 

This is one of my favourite recipes to enjoy this season. Overall, itcombines nutrient-dense ingredients like salmon, freekeh, greens, and nuts in a way that allows their flavours to shine. The contrasting textures from the crispy salmon, chewy freekeh, and crunchy radishes and nuts also make it delicious to eat.

Why not make it and let me know what you think of it in the comments section below?

Pan Roasted Salmon with Greened up Freekeh

Serves 2

Ingredients:

For the Green Dressing:

Method:

Rinse the Freekeh under cold water. In a medium saucepan, bring 2 cups of water or vegetable broth to a boil.

Add the rinsed Freekeh to the boiling water, reduce heat to low, cover, and simmer for 20-25 minutes or until tender. Drain any excess water and let it cool.

To prepare the Green Dressing, add all ingredients to a food processor to whisk together. Pour into a bowl and set aside in fridge.

Heat a frying pan over medium-high heat. Add the pine nuts and toast for 2-3 minutes, stirring frequently to make sure they don’t burn. Remove and set aside in a bowl. Season with a drizzle of olive oil and salt.

Pat the salmon fillets with dry a paper towel, then drizzle olive oil and massage salt and pepper on both sides.

Heat a tablespoon of olive oil in a pan over medium-high heat. Once hot, add the salmon fillets, skin side down. 

Press the salmon gently flat with a spatula to prevent it from curling. Cook for 4-5 minutes until the skin is crispy and golden. Flip the fillets and cook for another 3-4 minutes until cooked through. Remove from heat and set aside.

In a large mixing bowl, combine cooked Freekeh, chopped kale, dill, sliced radishes and dried cranberries. Pour the green dressing over the salad and toss until everything is well coated.

Divide the salad among serving plates and top each with a crispy pan-fried salmon fillet.

Drizzle any extra dressing and sprinkle roasted pine nuts over.