If you’ve never hopped aboard the ‘zoodles’ (A.K.A zucchini noodles) train but have always secretly wanted to get on board, do I have the perfect four recipes for you!

Whenever you’re trying to cook something for the first time, especially if you’re not a ninja in the kitchen, it’s always a good idea to find easy recipes so you don't get too overwhelmed.

These are all easy and guess what? They all actually taste good.

I know… Shocking.

So, why use zucchini noodles? They’re a real impasta!

By using zucchini (spiralised) noodles instead of regular wheat noodles, you can help improve your digestion and increase your intake of nutrients.

Zucchini contains a whole load of nutrients including Vitamin C and Folate, which means it’s high in antioxidants and anti-inflammatory properties. I use zucchini in this Thai Prawn, Peanut and Zoodle dish. 

Zoodles are a great option for when you’re trying to shed a kilo or two because they’re high in dietary fibre but low in calories.

If you’re already a zoodles master and want to experiment with other veggies, you can try out cucumber noodles, carrot noodles, beetroot noodles or even sweet potato noodles -  there are no rules to veggie noodles!

I've also dropped them into this Chicken, Edamame and Zucchini Noodle Soup. 

Now that we’ve got the noods in order, I've got another couple of new recipes up my sleeve for you to try.  I'm going to start with a vegan version because, cover your eyes, there's a meat version coming up later.

Ok let's chat about the cheese! Whilst I’m not anti-dairy, I do believe that too much of a good thing is never a good thing (except for greens… always eat your greens!). Having too much dairy, especially if you have inflammatory issues can add to more inflammation in the body, even if you don’t have such adverse reactions to it.

I’ve swapped out regular pesto here for a cashew-cheese based pesto. Cashew cheese is seriously good. In fact, when I first started looking at dairy-free cheese alternatives, cashew cheese was one of the first ones I tasted. It was actually one of the cheeses I’ve ever made. If the idea of cashew cheese seems nutty to you, I was totally once with you. What I will tell you is this - once you’ve tried it for yourself, you’ll realise that it’s actually delicious.

Even if you don’t live a dairy-free life, it’s always good to have a varied diet and incorporate healthy ingredients into different things! Variety is key. In saying this, just because cashew cheese is vegan, it doesn’t necessarily mean we should eat it in copious amounts (sorry!). Cashews are high in calories and do contain a bit of fat – so I recommend not eating them by the truckload but rather, enjoying them in recipes like this one every now and again.

Cashews also feature in my Golden Gut Mango Cheesecake it’s a raw, vegan, gluten-free, dairy-free and refined sugar-free cheesecake that is absolutely delicious.

If you’re wondering how plain cashews = cheese, you've got a point. There's one vital part of this recipe that's M.I.A... Nutritional yeast. If you ask any vegan, they’ll tell you that nutritional yeast is one of the best things ever. If you’ve never tried nutritional yeast, it’s a bit of a weird concept but it's very doable and these days easy to find.

Nutritional yeast is rich in vitamins and minerals, including vitamin B12 and protein. It’s got a tasty, cheesy flavour and is high in fibre so it’s great for digestion.

I love sprinkling nutritional yeast flakes on top of soups, salads or using it in dressings and dips. They’re particularly fabulous when cooking for the dairy-free, so give them a go in my Vegan Lentil Moussaka here.

Once we’ve got the cheesiness sorted, it’s time for the flavour. Pesto has a fresh flavour unlike no other. It can seriously turn a dish from a 7 to a 10. Using herbs, like basil leaves, adds extra flavour that’ll keep you coming back for more! Basil is actually high in anti-inflammatory properties and antioxidants so it’s great for our skin, immune system and more.

So, if you’re ready for a simple meal that everyone will go nuts for and will be ready in less than 30 minutes, this one's for you! You can enjoy it for lunch or dinner, or even serve it as a side.

Image by Kate Duncan

Zucchini Noodles with Basil Pesto

Serves 2-3

Ingredients:

• 4 zucchinis
• Pinch Celtic Sea Salt
• 1 tbsp lemon juice
• 2 garlic cloves, sliced
• 1 tbsp extra virgin olive oil

Basil Pesto (makes 1 cup)

• 1 cup cashews
• 2 cloves garlic
• 2 cups packed basil leaves
• ⅓ cup extra virgin olive oil
• 1 tbsp lemon juice
• 2 tbsp nutritional yeast flakes
• ¼ tsp Celtic Sea Salt

Method:

1. Using a spiralizer, turn zucchini into zoodles. You can also do this with a peeler. Sprinkle with salt and lemon juice.
2. In a heavy-bottom pan, fry garlic in olive oil. Add zoodles and warm until cooked through.
3. To make basil pesto, place nuts in food processor and process until fine. Add garlic and pulse, then add basil.
4. Slowly drizzle in olive oil until consistency is right, then add lemon juice, yeast flakes and sea salt. Add more olive oil if need be.
5. Mix pesto with zoodles and serve.

Next up I'd love to share with you a non-vegan zoodle recipe for the meat eaters out there from my book Supercharge Your Gut.

Enter my Chocolate Chilli Beef Zoodle dish which is a great communal style dish you can place in the centre of the table for everyone to enjoy.

The bitterness of cacao adds a flavourful thump to the savoury beef in this Mexican-inspired combo, while also providing a mega hit of magnesium and antioxidants. I've incorporated chilli to add a hit of fire to ramp up a slow metabolism. Perfect for kapha constitutions if you're following an Ayurvedic way of life.

I like to serve this dish with Guacamole. I usually whip it up like this...

Guacamole

Ingredients:

• 2 ripe avocados
• 1/2 teaspoon ground cumin
• 1 garlic clove, crushed or finely grated
• 2 tomatoes, seeded and diced
• 1 tablespoon lime juice

Method:

To make the guacamole, scoop the flesh from the avocados into a large bowl. Sprinkle with the cumin, add the remaining ingredients and roughly mash together using a fork. Season to taste with sea salt and freshly ground black pepper.

Instead of cacao powder, you can use 60 g (21/4 oz) chopped dark chocolate (70% cacao or more). I usually look for one made with coconut sugar. If using cacao powder, you may need to add a tiny bit of sweetener to taste if you have a sweet tooth.

Chocolate Chilli Beef Zoodles

Serves 4

Ingredients:

• 2 tablespoons extra virgin coconut oil 1 brown onion, diced
• 4 garlic cloves, chopped
• 800 g (1 lb 12 oz) minced (ground) beef
• 1–2 teaspoons chilli powder, to taste
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1 teaspoon raw cacao powder
• 2 tablespoons tomato paste (concentrated purée)
• 400 g (14 oz) tinned tomatoes
• 400 ml (14 fl oz) good-quality chicken or bone broth
• 3 large carrots, grated

Method:

Melt the coconut oil in a large saucepan over medium–high heat. Add the onion and garlic and sauté for 3–4 minutes, or until softened. Add the beef and cook for about 5 minutes, or until well browned, breaking up any lumps with the back of the spoon.

Stir in the spices and herbs and cook for 1–2 minutes, or until fragrant.

Add the cacao powder, tomato paste, tomatoes, broth and grated carrot, stirring to combine.

Bring to the boil, then reduce the heat. Cover and simmer for 1 hour, or until the mixture has thickened, stirring occasionally to prevent sticking.

Season to taste with sea salt and freshly ground black pepper and serve.

Try any of these Zucchini noodle dishes or cook all four and let me know what you think in the comments section. You can also check out other amazing Zucchini recipes like soups and fries from Kathy's Vegan Kitchen! 

Lee xo

Restrictions are easing, and you’ve decided to ask some friends over for dinner. 

Amazing!

How about you surprise them with a three-course plant-based meal?  

Lee, you’re crazy, who’s going to want to come to my house to eat something plant-based, let alone a three-course plant-based meal? Everyone will leave hungry! 

I know, I know, but I’d like to remind you that a plant-based diet, just like a plant-based meal, isn’t solely plants and vegetables; it’s based on plants. Do you see the difference?  

I believe consuming a diet based on plants has an abundance of benefits, including (but not limited to):  

• Increased fibre which your gut loves.
• A whole heap of antioxidants which are great for our skin and immune system.
• A moderate and stabilised body weight.  

Sound appealing? 

I thought it might! 

I challenge you to create a plant-based meal for your loved ones (or just yourself – treat yourself!). If that idea terrifies you, remember, just because this meal is plant-based, it doesn’t mean you can’t include some non-plant-based ingredients in here too.

Even starting your day with a Vegan breakfast is important. If you are a morning coffee drinker, you can try this healthier and tastier Protein Coffee recipe. You can easily make it in 30 seconds by adding the powder to the water. Not only will this give you a kick of caffeine energy, but also fulfill your daily nutrition with 13 grams of protein. This unique drink can also energize you before a pre-workout.

If you’re ready to prepare the easiest three-course meal possible, join me! 

Let’s start with the entree.

If you’ve ever tried traditional coleslaw and relate to any of the below:

1. You hated it so much and vowed never to touch it again.
2. You can’t eat anything else when it’s on the table because it’s that damn addictive.
3. You are anywhere between A and B on the coleslaw spectrum.  

Then this is the salad for you. 

My Kaleslaw with a Creamy Sesame Dressing is fibre and sulphur-rich, making it great for our liver health and detoxification pathways. If you want the phytochemicals, antioxidants and naturally occurring vitamins of kale, without the bitterness of the leafy green, this is the answer! 

Oh, and don’t be fooled by the dressing name – it tastes like a traditional creamy dressing, but is packed full of whole ingredients like sesame, creamy cashews and sugar-free mustard.  

If you want to wow your friends, give my Kaleslaw a go. 

Kaleslaw with creamy sesame dressing

Serves 6 as a Side 

Slaw

• 4 cups thinly sliced cavolo nero (Tuscan kale)
• 2 apples, cut into very thin wedges
• ½ cabbage, thinly sliced
• 1 red capsicum (pepper), seeded and thinly sliced (optional)
• 1 small carrot (optional), grated
• parsley or micro herbs, to serve 

Creamy sesame dressing

• 120 g (4 ¼ oz/¾ cup) raw cashews, soaked in filtered water for 2 hours
• 40 g (1 ½ oz/ ¼ cup) sesame seeds
• 50 ml (13/4 fl oz) apple cider vinegar
• 2 tablespoons sugar-free mustard
• 1 tablespoon lemon juice
• 1/4 teaspoon sea salt

To make the dressing, pulse all the ingredients in a food processor with a generous splash of filtered water until smooth.

Toss all the slaw ingredients except the herbs in a large bowl and stir through the dressing. 

Scatter over the herbs, and serve.

Okay, okay, it’s time for the main meal. 

I recommend trying my Vegan Lentil Moussaka on for size. This deliciously layered baked eggplant dish with lentils and a vegan cheese sauce will bring all the comfort and nourishment to the table. It puts a deserved spotlight on lentils, is plant-based and completely stodge-free. 

I know what you’re thinking, Lee, this sounds delicious, but this is only two courses – where’s the dessert?

Introducing: My Homemade Berry Crumble!

Made from nothing but whole natural foods, you can serve this crumble straight from the oven with a generous dollop of chilled yoghurt, and you’ll seriously impress the pants (not the literal pants – the emotional pants) off your family and friends. 

If you and your guests have the cake cravings (it’s a real thing), my Carrot Cake with Coconut Icing should be on the table. If you're a vegan, just substitute the eggs with 2 tablespoons ground or whole chia or flaxseeds soaked in 120 ml (33/4 fl oz) of water for 15 minutes.

This night is a celebration, and this cake is worth celebrating – but, just a warning, if you bake this for your friends, I guarantee every time you see your friends they’ll ask you for the recipe or expect you to bake it for them on the spot. Don’t come to me later and tell me how annoying it is that they do; I warned you :).

I hope you enjoy this full three-course plant-based meal. Let me know what you think in the comments section below. 

Lee 🙂

Everyone loves a good birthday party and celebration. While certain traditions tend to define what usually happens at birthday parties, such as having balloons, decorations, and platters of finger food, there are plenty of ways to switch up these traditions to represent an eco-friendlier celebration, that is rewarding for guests and better for the world as a whole.

If you’re planning on throwing an eco-friendly birthday bash, why not consider the following alternatives for celebrating in a sustainable way?. Your guests will enjoy it and the planet will benefit from your kinder, greener approach.

1) Go Fresh and Healthy

Frozen food leaves an enormous carbon footprint on the environment in a variety of ways. First of all, the amount of fuel needed to transport frozen food across the world affects air quality negatively and works against environmental sustainability.

Other factors can have an adverse influence, including the need for temperature control and high storage times requiring more electricity. Rather than buying frozen food to heat up for a birthday party, go for fresh veggies, fruits or other food which can be purchased at fresh markets. Veggies like carrots or celery sticks are big hits at most parties, as they are easy to eat and go well with all sorts of dressings or dips. They also act as a healthier alternative and can help to promote healthy eating habits.

Speaking of healthier alternatives, you can also consider offering different kinds of drinks than the usual party drinks like soda or similar sugary beverages. Water filters such as berkey water filters remove harmful toxins that can often be found in regular water beverages and make for the ultimate, hydrating drink to have on hand at any kind of party. Alternatively, consider making fresh juice that uses fresh ingredients over frozen or processed ones to be extra eco-friendly.

2) Forget the Disposables

Often, birthday celebrations include the use of many disposable items, such as plastic tableware, non-recyclable decorations like streamers or balloons, and plenty of wrapping paper that will eventually be tossed out. These can be detrimental to the environment, as they’re often non-recyclable and made of materials that cannot break down properly. In fact, some plastic items can take up to 500 years to fully break down. That’s a whopping number of years!

Luckily, there are plenty of other options for tableware, decorations and wrapping material, that also offer a great chance to get creative. For example, why not try using old pieces of cardboard or construction paper for making party hats or party invites. You can additionally reuse old wrapping paper and tissue or use some old newspaper for a truly unique wrapping paper choice.

Even better, old fabrics can make for innovative and colourful party streamers! Finally, consider opting for balloon alternatives like pompoms, pinwheels or paper flowers, which can also either or be made or bought in-store or fresh flowers are even better. For tableware, purchase a cheap set of non-plastic cutlery, plates and cups, or those made of materials that can decompose easily, like bamboo.

3) Consider an Eco-Friendly Venue

Lastly, for the ultimate fun and friendly eco-conscious experience, look for an outside venue that can provide an exciting celebration experience. Plenty of nature spots, aquariums or parks offer birthday services and celebrations with hefty discounts. If you’re planning a kid’s party think of the added bonus of a birthday trip to a planetarium where kids can learn about the stars; a nature reserve can also lead to firsthand experiences with endangered species, or an educational boating trip can lead to introductions of new sea life. Not only will you and your attendees remain eco-friendly, but you can also make the birthday celebration educational and extra memorable!

If you want to stay local but remain eco-friendly, consider having your party in your backyard with eco-friendly games. Popular ones include arts and crafts using recyclable items like cardboard, using old newspapers to make a pinata, having a nature-oriented scavenger hunt or playing board game classics! Being outside will not use up electricity and promote an environmentally conscious atmosphere.

Having an eco-friendly birthday celebration does not mean having to sacrifice the fun of having a regular birthday party. My own thrifty bohemian wedding was an eco-friendly affair. Our life and belongings are pretty minimal and we needed those values to be reflected on the day, with everything second hand or homemade or able to be recycled in order for it to have the least amount of impact on the planet. You can read more about what we did on our $5k budget here.

There are plenty of ways to have a good time while remaining eco-conscious and help out both the Earth and the people inhabiting it!

You’ve just walked into your home, and it’s almost perfect; the fridge is full; your countertops are spotless, and there’s not a shoe out of place. There’s just one thing wrong – you can’t stop sneezing! Your home has become a breeding ground for pollen and dust, and it feels there’s nothing you can do about it. Will the sneezing ever stop?

I’m here to tell you that it is possible to remove allergens from your home, identify your specific triggers and live a relatively symptom-free life. 

But first, what are allergies? 

Allergies occur when a person’s immune system treats a typically harmless substance as a threat to the body and produces an unnecessary response to the trigger.

While there is a whole load of allergies, the most common ones are allergies to food, insects, ticks, pollen, dust, grass and mould. Immunoglobulin E (IgE) is an antibody that’s produced by the immune system as a defence against any foreign substance. The body produces IgE antibodies specific to the trigger it’s trying to fight, releasing chemicals that can cause allergy symptoms.  

What are allergy symptoms? 

• Chest tightness
• Diarrhoea
• Itchy or red eyes
• Red rashes or hives
• Shortness of breath 
• Sneezing and an itchy, runny or blocked nose
• Stomach pain
• Swollen lips, tongue or face
• Vomiting

I don’t know about you, but that doesn’t sound like a fun time to me at all. 

Living with allergies has become common, but it’s not normal (there’s a difference).

Let me guide you through simple tips to help allergy-proof your home. 

• Avoid the use of wood-burning fireplaces or stoves because the smoke can worsen respiratory allergies. 
• Choose an air filter that has small-particle or HEPA filter. 
• Clean cabinets and countertops thoroughly with detergent and water.
• During seasons with a high pollen count, consider closing your windows. If you know you’re affected by pollen from grass, trees or weeds, there’s an app that can track your hay fever symptoms to help you manage your day. If you’re interested in getting daily pollen, weather and air quality reports for your location, consider downloading this free app on your smartphone.  
• Ensure you wipe excess moisture from the fridge to avoid mould growth. Make sure you regularly clean the dripping pan and clean the rubber seals around fridge doors too. 
• Get rid of any out-of-date or old food. 
• Install and use an exhaust fan to reduce moisture while having showers or baths, and make sure you dry the tub after use. 
• Keep animals out of the bedroom and bath them once a week to reduce the amount of allergen. 
• Opt for easy-to-clean chairs, dressers and nightstands and avoid upholstered furniture. 
• Remove items that collect dust, like your favourite knickknacks or tabletop ornaments.
• Wash dishes daily, scrub the sink and faucets to remove mould and food debris. 
• Wash your sheets, pillowcases and blankets at least once a week. Choose dust-mite-proof covers, and perhaps switch wool or feather bedding with synthetic material.
• When using your stove, use a vented exhaust fan to reduce cooking fumes and reduce moisture. 

While allergy-proofing your place is a great start, identifying specific triggers can help you better manage the sneezes, sniffles and red noses. If you want to dive deeper into the cause of your allergy symptoms, why not consider an at-home allergy test? 

This is my at-home allergy test kit of choice. Discover what your body reacts to with a small blood sample, where they test 294 different allergens, including pollen, pets, mites, food, mould and more. This test precisely detects allergen-specific IgE with sophisticated technology.

I’d love to know – are you someone who suffers allergies? What do you do to manage your symptoms? Let me know in the comments down below!

Today I want to talk about how to top your favourite dishes (or any dish really) with healthy toppers that can add to your nutritional quota.

Not only does adding toppings supercharge the flavour of your meals, but it can also increase the health benefits. I think you’ll find once you start topping, there’s no stopping! 

So, do you need to top every salad with toppings?

Well, no, but let’s think of a typical Wednesday night. You’ve just come home to an empty fridge, and, I mean, who goes grocery shopping on a Wednesday? You settle on making something simple enough for dinner, like my Bunker Baked Beans on Toast or Delicious Pantry Pasta, and you’re looking for a side salad. You find a few lettuce leaves, a limp looking carrot and a tomato that needs to be used today otherwise it’ll be in the compost bin tomorrow. Cue: tasty toppers.

Sprinkling tasty toppers can take your side salad, dinner or porridge from meh to a-meh-zing in a flash.

You look after the bottom, and these will look after your top. It’s time to stock up your pantry with delicious and belly-friendly toppers.

These additions will take your lunch-bowl from satisfactory to satisfying and they are ingredients that you may already have in your pantry!

First up, Apple Cider Vinegar: is it really worth all the hype? Apple cider vinegar contains acetic acid, which aids in digestion, and has an anti-fungal, anti-bacterial and alkalizing impact. It’s been used as a remedy for digestion in traditional medicine for centuries. Apple Cider Vinegar, or ACV, as the cool kids on the block call it, will give your soup a kick up the flavour profile, for that just-off-the-stovetop feeling. ACV makes a sneaky appearance in my Pumpkin, Mushroom and Sage Brown Rice Risotto here.

Next up, Celtic Sea Salt: a lot of people are salty about salt because, in excessive amounts, it can increase your blood pressure. Does this mean you should cut it out altogether? Absolutely not. A pinch of Celtic sea salt is rich in minerals, helps maintain healthy blood pressure and is essential for nerve and muscle function. You can bring in a mini pot of sea salt to enhance the flavour of your favourite soup or salad. Many sea salt brands come in portable tins and containers. 

Chia seeds: Ah, chia seeds. Chia puddings made the rounds a few years back, and I’m sad that they’re slowly being forgotten about; just because it’s not as trendy anymore, it doesn’t mean they’re not as good for you. I stand with chia seeds. Where was I? Oh yes, chia seeds! They offer an excellent source of essential fats, and they do wonders for our digestion. Uniquely, they’re a complete vegan protein, which means they contain all of the amino acids. Sprinkle them onto breakfast cereals, salads and soups, or use them in muffins as an egg replacer.

Cinnamon is a wonder-spice that was traditionally used as a carminative for gastrointestinal complaints. Cinnamon can help promote insulin release and enhance insulin sensitivity, as well as reduce inflammation in the body, helping to regulate blood sugars and solve sugar cravings. This rich and warming spice goes all over my sweet meals, but can also be used to balance the richness of savoury meat meals. 

Are you ready to be bold? Cracked pepper! Grind bold flavours onto your lunch bowl and wave goodbye to tasteless paper pepper packets for good. I love adding cracked pepper to almost every meal to add a little bit of pungency and texture. Pepper also contains a constituent called piperine, which has traditionally been used for centuries as a digestive aid. Let’s push it with pepper; Ooh, baby, baby! 

Extra Virgin Olive Oil, you know there’s nothing a little oil can’t fix. Extra virgin olive oil is one of my favourite oils to cook with, boosting the anti-inflammatory properties of anything you’re eating. Filled with gut-healing fats and benefits for the immune system, extra virgin olive oil is something I consume on the daily. New research shows extra olive virgin oil keeps healthy properties when used for cooking, contrary to popular belief.  I also drizzle EVOO on salads, on top of soups, and to help cook my Tray Baked Salmon with Pumpkin and Avocado Mash here.

Dulse flakes, there’s nothing dull about them. I like to think of dulse flakes as sprinkles of fibre-rich goodness and iodine; essential for healthy thyroid function and a healthy nervous system. I shake shake shake this mellow sea vegetable over mashes or soups for an extra layer of seasoning on any and all savoury dishes. 

Fulvic Humic Concentrate: humic and fulvic acids are natural organic plant substances that do wonders for your metabolism. Fulvic Humic Concentrate supports the integrity of the gut lining by strengthening tight junctions while replenishing the gut microbiota. It’s rich in minerals, containing over seventy trace minerals. These flavourless liquid drops can help if you’re suffering from bloating, constipation, diarrhoea, gas or leaky gut. I top my water daily with up to 6 drops, and I’ve certainly noticed the difference. 

Hemp Seeds: Hemp seeds are an easy salad, pumpkin soup or porridge topper, full of alpha-linoleic acid and insoluble dietary fibre which is a saviour for our digestive system.

Gee, I love ghee. Ghee is clarified butter that allows our bodies to absorb fat-soluble nutrients, such as vitamin A, D, E and K. Ghee is also full of plenty of vitamins itself, including vitamin K2, which is essential for the health of our bones and teeth. Ghee is terrific for our gut and cardiovascular health too. Ghee is my go-to when it comes to cooking Indian food, like my Eggplant Bharta and Indian Dosas. 

In my eyes, pumpkin can almost do no wrong (oh, except for pumpkin spice lattes, they’re a little wrong), especially its seeds. Pumpkin seeds, known as pepitas, are rich in zinc, which is vital for our nervous system, and are linked to a reduction of stress and anxiety. Zinc is also a key player when it comes to our immune health, so perfect for sniffle season. I sprinkle pumpkin seeds on pretty much, well, everything, but they do a play a central role in my Homemade Berry Crumble. 

Tahini is made from sesame seeds that have been soaked and crushed, and tahini is one of my favourite cupboard essentials. My garlic tahini drizzle is a show-stopping, drool-worthy addition to any salad. Feast on the recipe here. Tahini is so wonderful because it contains a high amount of calcium, as well as omega-3 and 6, which can all be hard to find on a dairy-free diet. Spread tahini on crackers or use it on every salad you ever make. Seriously, I won’t judge.  

Golden Gut Blend: Do you believe in magic? I have a sprinkle of gold magic that grants my body wishes! My Golden Gut Blend, full of diatomaceous earth, organic turmeric, ginger, cinnamon and black pepper, provides powerful medicinal properties that can help reduce bloating and improve digestion. I sprinkle it on my eggs and avo, put a whole heap of it in my nice cream and add it to my porridge or I make these delicious Golden Gut Granola Clusters. Who says magic doesn’t exist? 

Wheat-free tamari: A gluten and wheat-free alternative to soy sauce, wheat-free tamari is a naturally fermented flavour-enhance for all of your favourite soups and mashes. If you watched MasterChef this year, you’d remember the obsession with the umami flavour profile; tamari is just that. It’s a little less salty than regular soy sauce but can be used in Asian and non-Asian cooking to add a full, savoury flavour to your dishes. 

Nutritional Yeast Flakes: a sprinkling of cheesy-flavoured yeast flakes will move you one step closer to creating the lunch bowl of your dreams. These bright mustard-yellow flakes make a fantastic natural flavour enhancer. Loaded with B vitamins (a little less than 1 tablespoon supplies the adult recommended daily intake of vitamin B12), amino acids and minerals, they can be used in cooking, as a condiment or warm beverage. Because the yeast is no longer living, it does not feed yeast overgrowth in the gut, making it gut-friendly. They can be purchased from health food stores or online. They’re particularly fabulous when cooking for the dairy-free, so give them a go in my Vegan Lentil Moussaka here or my Cheese Kale Chips here for a snacky snack. 

Love Your Gut Powder: If you’re looking for the ultimate gut-loving topping, you can’t go past my OG - Love Your Gut Powder. It’s no exaggeration to say that Love Your Gut Powder changed my life, and it’s a gift I feel honoured to share with you all. It gently cleanses the gut, boosts energy, is rich in many a mineral, including silica and helps digestive complaints; anything from flatulence to bloating to parasites. Whatever you need, Love Your Gut is your go-to. I love sprinkling it on my juices and smoothies, and dusting some onto my meals like this Sweet Potato, Broccoli and Ham Soup.

What can top that? 😉 

Lee xo

To effectively lose weight, it’s essential to look at every facet of our health; our digestive system, stress levels, exercise regime and diet. To accomplish this, a weight loss coach can provide valuable guidance and strategies.

So, what are my simple weight loss tips?

1. Drink more water. Drinking water can increase feelings of fullness and bring overeating to a halt. Studies show that drinking water may promote weight loss in overweight women.¹
2. Reduce your intake of added sugars, as they’re associated with increased weight gain, as well as a heightened risk of obesity, type 2 diabetes and heart disease.²
3. Speaking of sugar, let’s cut back on the refined carbohydrates too – think white pasta, white bread and white rice. Instead, go for the whole version whenever possible, like brown rice, whole oats and spelt.
4. Aim for at least 30 grams of fibre a day to improve the body’s response to insulin, increase fullness and help out the ol’ digestive system. Fibre keeps up full, which means we’re less likely to reach for the chocolate and chips… and ice-cream… and burgers… and pizza.³
5. Incorporate a mixture of aerobic and resistance exercise to support healthy body weight and mental health, too.⁴
6. Sleep is highly underrated when it comes to weight loss, but is just as important as food and exercise. Poor sleep can increase our hunger hormones, increasing our consumption of energy-rich but nutrient-poor foods.⁵ Aim for eight hours of sleep a night.

You’ll be well aware that the ‘gut’ is now regarded as the last frontier of the body, with trillions of bacteria swarming in there. We're only beginning to fully understand the importance of healthy, balanced and happy gut, and significance of the gut/brain axis.

As we now know, the health of our gut contributes to our ability to gain or lose weight. When the microbiome is in balance, it can help control our appetite and battle hunger cravings effectively; when it’s out of balance, we can feel more stressed, hungry and tired (I’m looking at you, 3 pm sugar cravings). Prebiotics are positively associated with weight loss and help support the gut by promoting the growth of probiotics. Who doesn’t want to kill two birds with one stone?

If you’re looking for a healthy and maintainable approach to weight loss (that doesn’t involve eating air for three weeks straight), I’ve just discovered a new product which can help. OptiBiome is a patented formula created by Stephen O’Hara, a scientist and microbiologist.

OptiBiome is transforming the way we approach weight loss, offering a healthy and safe way to manage weight (starvation not included) while caring for the gut. OptiBiome uses a weed and feed approach to help suppress harmful bacteria and encourage the positive kind.

OptiBiome’s OptiSlim combines three prebiotic ingredients to help conjure up a perfectly balanced digestive system to support your weight loss journey.

Konjac root, known as glucomannan, is rich in dietary fibre and low in calories, helping to increase feelings of satiety while delaying gastric emptying. Glucomannan helps regulate blood glucose levels and relieve constipation.

Chicory root fibre helps stimulate the growth of favourable bacteria in the gut, increasing micro-diversity and promoting a positive mood. Chicory root is also excellent for our liver health, helping our liver detoxification pathways.

Chromium is a mineral that helps stabilise normal blood glucose levels by enhancing the bodies use of insulin to assist carbohydrate and fat metabolism.

I know what you’re thinking, this sounds great, but I’m here for weight loss, not solely gut health – and to that, I say: have I ever lead you astray before?

OptiBiome helps cure sugar and fat cravings, with consumer studies showing an average weight loss of up to 1.3kg per week, reduced systolic blood pressure and reduced caloric intake by up to 20%.

I'm was very interested to know more about the product, so I sat down to ask all of my questions to Stephen O’Hara himself and find out some more information.

Here’s what he had to say:

Who is the OptiBiome recommended for? 

OptiBiome is a weight loss and wellbeing formula that is recommended for anyone that wants to lose and maintain a healthy weight. OptiBiome could be used by people who want to drop a dress size for a special occasion or people with health issues related to weight and obesity.

OptiBiome is safe to use by everyone.

Why is fibre important for a healthy gut?

The principal advantage of a diet high in fibre is that it improves the health of the digestive system. Dietary fibre also contributes to other processes, such as stabilising glucose and cholesterol levels.

A high-fibre diet is protective against weight gain, as high-fibre foods tend to have a lower energy density, which means they provide fewer kilojoules per gram of food. As a result, a person on a high-fibre diet can consume the same amount of food, but with fewer kilojoules (calories); this is because fibrous foods are often bulky and therefore filling.  

What essential prebiotics does Optibiome contain?

An enormous quantity of bacterial communities colonises the human gut, and there is a complex interaction between bacteria/microbiota and the gastrointestinal and immune system.

OptiBiome contains the prebiotic Chicory Root Fibre that helps stimulate the growth of positive bacteria in the gut, increasing micro-diversity and good gut health.

Is it suitable for people with gut issues/IBS?

Irritable Bowel Syndrome (IBS) develops in as many as 1 in 5 Australians at some point in their lifetime and is twice as common in women as it is in men. Around one in five Australians experiences the unpleasant symptoms of IBS at some time. These include abdominal pain, mucus in the stools, and alternating diarrhoea and constipation.

Used correctly, OptiBiome is suitable for people with IBS as it regulates digestion through fibre and prebiotics.

How does it work and do people get hungry when replacing meals?

The OptiBiome products can be used as a partial meal replacement by replacing two meals per day and incorporating a third well-balanced meal and two OptiBiome hunger buster snacks in between meals to prevent hunger.

OptiBiome promotes satiety and satisfaction throughout the day due to the action of Glucomannan.

Alternatively, the OptiBiome shakes can be used as part of a VLCD program, providing less than 800 calories per day by replacing two meals a day and incorporating a third meal from the VLCD meal plan available on their website.

And I think that about covers it!

OptiBiome’s OptiSlim is available in four different delicious flavours – espresso, chocolate, vanilla and a variety pack (but chocolate is my favourite, obviously.). There are ten gluten-free, protein and fibre-rich shakes per box. OptiBiome even has a hunger-busting snack bar to keep hunger at bay between meals.

OptiBiome is available in Chemist Warehouse and Woolworths from November 2020.

References: 

¹ Stookey, J.D., Constant, F., Popkin, B.M. and Gardner, C.D. (2008), Drinking Water Is Associated With Weight Loss in Overweight Dieting Women Independent of Diet and Activity. Obesity, 16: 2481-2488. doi:10.1038/oby.2008.409

² Vermunt, S.H.F., Pasman, W.J., Schaafsma, G. and Kardinaal, A.F.M. (2003), Effects of sugar intake on body weight: a review. Obesity Reviews, 4: 91-99. doi:10.1046/j.1467-789X.2003.00102.x

³ Nancy C. Howarth, M.Sc, Edward Saltzman, M.D., Susan B. Roberts, Ph D, Dietary Fiber and Weight Regulation, Nutrition Reviews, Volume 59, Issue 5, May 2001, Pages 129–139, https://doi.org/10.1111/j.1753-4887.2001.tb07001.x

⁴ Joseph E. Donnelly, Bryan Smith, Dennis J. Jacobsen, Erik Kirk, Katrina DuBose, Melissa Hyder, Bruce Bailey, Richard Washburn, The role of exercise for weight loss and maintenance, Best Practice & Research Clinical Gastroenterology, Volume 18, Issue 6, 2004, Pages 1009-1029, ISSN 1521-6918.

⁵ Nedeltcheva, A. V., Kilkus, J. M., Imperial, J., Schoeller, D. A., & Penev, P. D. (2010). Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of internal medicine, 153(7), 435–441. https://doi.org/10.7326/0003-4819-153-7-201010050-00006