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Eating for Thyroid Health + Fermented Turmeric and Fennel Cauliflower

While here at Supercharged Food HQ we love talking about all things gut health, there’s another intrinsic part of the body that plays a key role in keeping us functioning properly; the thyroid gland.

The gut and thyroid have a very strong relationship - poor gut health can suppress thyroid function and similarly, thyroid dysfunction can cause an inflamed gut. It goes both ways.

If you've never looked into thyroid health, gather round! Basically, the thyroid is a butterfly-shaped gland that sits in your neck. It produces two types of hormones: Thyroxine, known as T4, which is the inactive thyroid hormone and then there’s Triiodothyronine, A.K.A, T3, which is the active form. We need both T3 and T4 for growth, energy, development and much more.

In order for our thyroid hormones to do their job properly, T4 needs to be converted into its active form T3. Did you know that 20% of this conversion happens within the gut flora? It’s a bigger conversion rate than Australia and US Dollars! This conversion process can be enhanced by an enzyme known as intestinal sulfatase, which is produced in the gut. Therefore, if we have any gut imbalances, this can disturb the conversion and alter the exchange rate.

One major side-effect of gut problems that’s actually linked to thyroid health is constipation. Constipation can decrease our clearance of oestrogen and also, increase thyroid-binding globulin, a protein that binds to T3. This makes T3 chemically inactive and reduces its ability to be released into the bloodstream.

Another gut-wrenching problem is inflammation and stress. Both of these increase our cortisol levels which reduce T3 and therefore, inhibit the conversion that we need for proper thyroid functioning.

So, how do we best support our thyroid?

Eating a diet that’s good for your gut can help support your thyroid hormones. You can read my Gut Health 101 here for more.

One way to reduce bodily inflammation and therefore, improve thyroid health, is to include anti-inflammatory ingredients. Take turmeric, for example. It’s a delicious addition to any meal and it actually works. If you’re looking for tasty ways to include turmeric, you have to try my Gut Healing Turmeric Chicken Broth. Also, don’t forget to get yourself some Golden Gut Blend; it’s seriously life-changing when it comes to thyroid function as it contains both turmeric and ginger which are two star ingredients for fighting off inflammation.

Bone broths are a magical meal that help restore the gut and support thyroid function as they contain plenty of potent ingredients such as zinc, which is an essential mineral for supporting immune function and gut healing. Low zinc can actually inhibit the thyroid-stimulating hormones. Another mineral that we often talk about is iron. Iron is essential for repairing thyroid imbalances, as decreased iron can reduce thyroid function. Love Your Gut capsules are great for upping iron levels.  Bone broth is an easy way to increase your iron levels and help look after that thyroid gland of yours.

One of the other things I recommend when faced with thyroid imbalances is cutting down on leaky gut triggers such as gluten, dairy and sugar. These foods can cause damage to your intestinal lining and cause cell ways to become more permeable to proteins and releases them into the bloodstream. This can cause a whole myriad of issues like abnormal immune responses, thyroid imbalances, intolerances and even autoimmune conditions.

Another key way to improve your thyroid is to reduce stress, so try to stop worrying so much! While a dose of stress now and then is necessary, stress inevitably weakens your body’s ability to fight off foreign invaders, such as bacteria and viruses,  and can limit your innate immunity. This can cause inflammation which as we now know, can reduce that conversion and make it hard for our thyroid hormones to function properly. It’s time to roll out that yoga mat and start the deep belly breathing.

While the gut and thyroid connection is essential for our wellbeing, there are plenty of links within the body where your gut holds major influence. By nurturing your gut, you’re one step closer to strengthening these connections and letting your body heal and work at its prime!

If you're looking for a delicious thyroid-friendly and gut-friendly recipe, you have to check out my Fermented Turmeric & Fennel Cauliflower! It takes cauliflower to new heights in this colourful Indian-spiced ferment.

Fermented Turmeric & Fennel Cauliflower

MAKES 1 􏰐􏰦􏰐X􏰐􏰦􏰐 LITRE􏰐 􏰐MASON􏰐 JAR

Ingredients

  • 1 head of cauliflower, cut into florets
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon fennel seeds
  • 2 tablespoons Celtic sea salt
  • 500 ml (17 fl oz/2 cups) filtered water

Place the cauliflower, turmeric and fennel seeds in a bowl. Toss to mix the spices through the cauliflower.

Transfer the mixture to a sterilised 1 litre (35 fl oz/4 cup) mason jar, pressing down to remove any large air gaps, and leaving about 2.5 cm (1 inch) of headroom at the top.

Dissolve the salt in the filtered water, then pour it over the cauliflower, ensuring it is fully submerged, and leaving about 2.5 cm (1 inch) of breathing room at the top of the jar, to allow for expansion.

Cover the jar with plastic wrap, then screw the lid on tightly.

Keep in a warm place for 3–4 days, then open and taste test until you’re satisfied with the result; the vegetables should taste tangy.

Store in the fridge and use within 3–5 days.

Nourishing Breakfast Bowl + Meal Prep and Cooking Ideas

Every blogger needs a breakfast bowl, and this bowl right here is the bowl of all bowls. In fact, I’d say it’s the king of the bowls.

Personally, I go to sleep dreaming of breakfast but if you, like many others, don’t really like breakfast, your world is about to change because my Nourishing Breakfast Bowl defies breakfast norms. It’s absolutely delicious, satisfying and will keep you full all morning long. While breakfast bowls are currently all the rage, eating your veggies goes beyond trends; they never go out of style. Luckily for us, this breakfast bowl celebrates veggies with their vibrant colors and delicious flavors, in all of their glory. It’s definitely a bowl that’s worth waking up for.

This breakfast bowl, from Supercharge Your Life, perfectly exemplifies how a little bit of meal preparation can go a long way. If you haven’t got a copy of Supercharge Your Life yet, it’ll teach you all you need to know about meal preparation, the best ways to enjoy veggies and, serves as a reminder that purposeful and fulfilling eating is possible even if you’re short on time, feeding a big family or are a strapped-for-cash student.

If you’re new to creating supercharged dishes, you need to start with your ingredients. First and foremost, when starting out, don’t try to do so much that you’re feeling overwhelmed. Just begin slowly by including more fresh ingredients and don’t be restrictive. As you become more comfortable with using whole foods, try to include as many colours as possible in your dishes – you’re aiming to eat the rainbow so that you can fill your body with a variety of nutrients, which is why a breakfast bowl is a good way to start. Diversity is the key to good health and good health begins in the gut, read more about gut health on my gut blog here. 

If preparation is where you feel most challenged, clear off the work surface and get ready for some fun and interesting meal-prep and cooking ideas:

  • Chop up or spiralise raw vegetables such as carrots, celery, zucchini (courgettes) and capsicums (peppers) into strips, batons and sticks, and store in the fridge. Then all you need do is whip up a guacamole or pesto for a delicious snack. I’ve used spiralised cucumbers in this dish so, if you’re looking for a time-saver, spiralise them in advance and enjoy their benefits in this bowl later.
  • While I've used a fried egg for this recipe, if time isn’t on your side, a boiled egg can do the job too. Eggs can be hard-boiled in muffin trays in the oven allowing you to cook a few batches of 12 at a time and store them to add quickly to salads and bowls for extra protein. Simply preheat the oven to 175°C (345°F), place a whole egg (in its shell) in each muffin hole, no water, and bake for 30 minutes. Cool in iced water if you need to peel them immediately. Of course, if you’re vegan or have an aversion to eggs, scrambled tofu or tempeh would work well in this bowl too - whatever works for you is always the best option.
  • One of the best parts about breakfast bowls is the fact that you can sneak in as many vegetables as you can into your first meal of the day. One of my favourite ways to eat vegetables is by sautéing or stir-frying them. Sautéing or stir-frying vegetables involves cooking them in oil in a frying pan, wok or saucepan over high heat and stirring them often. In fact, the word sauté́ comes from the French for ‘jump’. The high heat means vegetables cook quickly, minimising nutrient loss, while the frequent stirring ensures they don’t burn or stick to the pan. This method can be used if you want a slightly crisp texture. It’s more involved than boiling or steaming, but it’s a great option because the vegetables retain much more flavour. Better yet, when combined with a bit of heat-resistant oil (such as coconut oil), spices and/or a marinade, sautéed vegetables can convert even the most staunchly anti-veg family member.
  • When choosing a pan to use, try to pick a large one that can hold all your veggies in a single layer and one that’s relatively shallow, so the vegetables can be cooked evenly, and any steam can escape. To sauté́ vegetables, heat some oil in the pan over medium to high heat. Add the chopped vegetables, preferably starting with them all at the same room temperature. Stir them frequently until they’re nicely browned and cooked through. Season to taste and serve quickly.
  • Liberal use of spices is the mark of a considerate cook. Ensure you add them just before the end of the sautéing process, so they have a little time to warm slightly and release their fragrance and flavour. Fresh herbs can be added after cooking or towards the end. Now here’s another warning: if you’re adding cheeses or sauces to your vegies, add them in closer towards the end so they don’t overcook or burn. The best vegetables to sauté́ are cabbage, carrots, onions, corn, asparagus tips, baby artichokes, capsicums (peppers), mushrooms, sugar snap peas, zucchini (courgettes) and leeks. Here we’ve used green beans, spinach and kale to help you get your green on, but feel free to use whichever greens you have sitting in your fridge.

Speaking of greens, no breakfast bowl can be complete without the mighty avocado. Well, it can, but that’s just a sad breakfast bowl that I want no part of. Avocados provide a hefty source of essential fatty acids and a creaminess like no other; it’s an absolute essential.

While this bowl does use rice, if you’re not feeling it, you could use quinoa, buckwheat or omit it altogether. Whatever floats your boat or drains your grain… or not.  

  • This bowl is relatively quick to make and can include any vegetables that you may have lying around. If you want to start practicing your meal prep, this is the perfect way to begin! Prepare some of the ingredients beforehand and use them in this dish for the most uplifting and nourishing breakfast ever. It’s your new go-to. This versatile breakfast bowl truly has it all and is the perfect meal to have when there’s ‘nothing to eat’. Just please promise me that you won’t be intimidated by the ingredients list – it’s basically just a giant bowl of food which is my favourite type of food. This bowl is a true celebration of vegetables and is a great reminder to keep life interesting and colourful. But use whatever veggies you like, YOU DO YOU!

This nourishing bowl is warm, comforting, satisfying and off the scale when it comes to health. It’s truly #bowlgoals as it includes all bowl essentials - grains, protein, greens, avocado, nori and a satisfyingly creamy sauce. If you’re wanting new recipe inspiration or more healthy tips, be sure to get your copy of Supercharge Your Life here.

Nourishing Breakfast Bowl

This is the king of breakfast bowls, and you’ll feel like royalty sitting down to this collection of vibrant ingredients in the morning. Loaded with greens, wholesome brown rice, gorgeous orange sweet potato, satiating eggs and a super-tasty tahini-based dressing, this is a great recipe for preparing food mindfully and honouring yourself.

Serves 2

Ingredients:

  • 1 sweet potato, peeled and sliced thinly lengthways
  • 2 tablespoons coconut oil, melted, plus extra as needed
  • sea salt and freshly ground black pepper, to taste
  • 2 heaped tablespoons blanched almonds
  • 2 garlic cloves, chopped
  • 2 spring onions (scallions), chopped
  • 250 g (9 oz/2 cups) sliced green beans
  • 450 g (1 lb/1 bunch) kale, stems and spines removed, roughly chopped
  • handful baby English spinach leaves
  • 2 eggs
  • 370 g (13 oz/2 cups) hot cooked brown rice
  • 1/2 telegraph (long) cucumber, spiralised into noodles
  • 1 avocado, peeled and sliced
  • 2 sheets nori, torn, or handful dried nori strips
  • toasted sesame seeds, for sprinkling (optional)

Dressing

To make the dressing, combine all the ingredients in a jar, seal tightly and shake until combined.

Preheat the oven to 220°C (425°F).

Place the sweet potato in a roasting tin, drizzle over half the coconut oil and bake for 10–15 minutes, until cooked. Season with salt and pepper.

Toast the almonds in a dry frying pan over medium heat and set aside.

Heat the remaining coconut oil in a frying pan over medium heat and sauté the garlic and spring onions for 1–2 minutes. Add the beans and kale, and stir-fry for 3–4 minutes, until cooked through. Add the spinach and cook for 1–2 minutes, until wilted. Move the greens to one side of the pan and fry the eggs to your liking, adding a little more oil if needed.

In two wide shallow bowls, arrange the brown rice, spiralised cucumber, cooked greens and avocado, then top with the almonds, sweet potato, nori and a fried egg. Drizzle the dressing over and sprinkle with sesame seeds, if using, and pepper.

5 Healthy Travel Dinners the Kids will Love

Cooking healthy meals that your kids will love can feel like an impossible task during a regular week, let alone when you’re on the road! Needless to say; keeping your kids fueled on a basis of nutritious meals is a lot more difficult when you’re travelling long distances and staying away from the kitchen at home for an extended period of time.

While we’ve already got a blog post that lists some healthy snack ideas for when you’re travelling with kids, this post is going to look at the healthier options you can effortlessly whip-up for lunch or dinner. So, let’s look at some delicious and nutritious meal ideas you can prepare in a flash, that are sure to have the kids coming back for seconds.

Cheesy Baked Beef Meatballs

It’s hard to find a kid who doesn’t love meatballs. Their fun shape makes it easy to get the kids involved in rolling up the mince, and this gives them an added level of investment in the meal – making them more likely to love it!

You might have noticed in the title of this recipe that these cheesy beef meatballs are baked rather than fried. Baking the meatballs traps more of the juicy moisture and flavour, making the meatballs even more delicious.

Of course, it wouldn’t be very healthy just to serve the kids meat and cheese, which is why this dish is best paired with some diced zucchini and a side of broccoli or carrot. This dish is a great healthy take on an iconic kids’ dish and won’t disappoint!

Sweet Potato Crumb Chicken Tenders

Chicken tenders are another food known for its popularity with kids and is a favourite at many school canteens. These sweet potato crumb chicken tenders are a healthier twist on the traditional breadcrumb style and are actually improved in flavour because of it!

They take less than 30 minutes to cook and are best served with a side of sweet chilli sauce and your choice of vegetables. Your kids are going to devour these so quickly, you will wish you had made more.

Baked Tuna & Zucchini Slices

For some reason children seem to really like it when their food is served in the form of neat geometric shapes like balls or squares. The more ‘snacky’ a food appears, the more open a lot of kids are to give it a go - perhaps because it mimics the shape and texture of a lot of deep fried nuggets and pastries.

Tuna is an excellent source of nutrients like omega-3 fatty acids, Vitamin D and, of course, high quality protein. You might already know that tuna is a staple in a lot of fitness diets, meaning it’s great for powering your kids through all of your exciting travel activities.

The zucchini is well-disguised in amongst the tuna and flaky crumb, so you’re unlikely to get any “eeeww” reactions from kids who are fussy with their greens. This is a perfect lunchtime meal that’s great for long hikes or other activities where the kids will require energy.

Curried Beef & Vegetable Sausage Rolls

You don’t need to be reminded that sausage rolls are an easy win with most kids. This recipe makes them healthier by adding much needed vegetables to the mix. Like the last recipe, this one is a great way to sneak some extra greens into your kids’ meals.

With a generous helping of capsicum, carrot and tomato, you’ll be giving the kids a great mix of nutrition. Naturally, this meal is great for gathering around the campfire or even just a hotel room TV.

Green Eggs & Ham Crumpets

If we need to explain the significance of green eggs and ham for kids, there are some important questions about your childhood that need to be addressed. This dish is naturally best paired after a reading of the Doctor Seuss classic, delighting the kids with the novelty of ‘green’ eggs.

The illusion here is to use a mixture of avocado and chives with the eggs, adding a bunch of bright greens to the plate. This dish is one your kids won’t forget and it’s nice to go around saying “I actually made green eggs and ham for the kids!”

There’s no shortage of fantastic recipes for healthy kids’ meals out there, so you have plenty of other options if none of the above dishes does the trick. Remember; just because you’re travelling with your kids, doesn’t mean you can’t make time for healthy cooking!

Supercharged Egg Hoppers with Peanut Sauce

 

By nature, human beings are creatures of habit. We wake up at the same time, eat the same breakfast every day, worry about the same things, have similar thoughts, go to the same takeaway place for lunch, take the regular commute home, eat meat and three veg for dinner, watch some TV and go to sleep at the same time.

Yawn.

It’s time to shake things up a bit and breakfast or lunch is a great place to start.

Personally, one of the ways I love to change up my daily routine is by travelling. While it’s something I’m fortunate enough to do due to my work, exploring is one of my passions.

Whether it’s a road-trip, train-ride or plane-ride somewhere overseas, travelling allows us to open our eyes to new ways of being, exotic cultures and of course, delicious food. Travelling has given me a deep sense of appreciation for various cultures across the world, and a new outlook on life, and even if traveling involves just taking a new route to and from the office, it’s a great habit to get in to.

One of my all time favourite places that I’ve ever visited is Sri Lanka. Not only is it absolutely beautiful and authentically rich, the food is out of this world. From the curries to the dahl, Sri Lanka does no wrong. There’s one meal in particular that stands out to me: egg hoppers. Before I ever visited, I had never heard of egg hoppers and now I make them regularly at home and the family loves them too.

If you’ve never visited Sri Lanka or heard of the mighty hopper, we’ve got some catching up to do! 

Egg hoppers, also known as appam, are a fermented crepe made of rice flour and coconut milk, and topped with a gooey fried egg. This makes it excellent for the gluten-intolerants among us. Or you know, everyone basically!

The hopper has a crepe consistency and is in the shape of a bowl, giving it the ability to carry as many fillings as you like, making it the real MVP. Plus, who doesn’t love eating food out of bowls?

Seriously, bowl food is the best kind of food. Think about it: you can serve salads in a bowl, smoothies in a bowl and now eggs in a bowl but this time, the bowl is the hopper! Isn’t that exciting?

When exploring the local streets of Sri Lanka, you’ll see egg hoppers as far as the eye can see. They fill street vendors, local eateries and even the fanciest of hotel restaurants. That’s truly one of my favourite things about Sri Lanka – its shared love of cultural cuisine. It’s a delicious dish for everyone to enjoy, locals and tourists alike. And the good news is, even the kids lap them up.

My first time trying an egg hopper was a magical experience. It was from a tiny street vendor and was filled with a red sambol and herbs. I still remember my magical first bite; it was like a crispy crunchy pizza but even better and hooked me in straight away. Definitely love at first bite. I’m officially a turned egg-hopper lover and I know you’ll love them too!

While not everyone can ‘hop’ on the next flight to Sri Lanka to try out an authentic egg hopper, there are other ways to embrace foreign culture and this recipe does just that.

I’m sharing my take on a this traditional dish with a recipe from my latest book, Supercharge Your Life. My book, which you can buy here, serves up information and inspiration to help you consume with purpose and embrace recipes from all over the world through your own kitchen! It’ll shift your thinking in terms of cooking with a purpose and loving every minute of it.

These hoppers are a combination of a comforting and nourishing crepe with a gooey and delicious fried egg that’s dripping with yolky goodness. They’re a simple and impressive dish that works perfectly for the whole family. While you can have the hopper plain, there are a range of fillings to choose from. This includes tomatoes and herbs, fried eggs, curries, vegetables and even yoghurt.

For these delicious Supercharged Egg Hoppers with Peanut Sauce, I’ve created a fried egg and peanut masterpiece that’ll convert even the non-egg lovers among us. Forget what you know about eggs for breakfast: they’re not just for scrambling or frying or binding in a cake. Eggs are extremely versatile and delicious. They’re more than just a pretty face, being high in protein, vitamin D, vitamin A and omega-3 fatty acids.

While Sri Lankan’s use a proper hopper pan, this recipe doesn’t require any fancy equipment, just a regular frying pan because 'aint nobody got time for that' 😉

Think of these cute, crepey edible ‘bowls’ as a beautiful housing that envelops a variety of fillings of your choice. Fried eggs, baked tomatoes, leftover veggies, and covered in peanut sauce, coconut or sambal. My version doesn’t include the typical yeast, so the lattice handiwork when pouring the batter into the pan helps to achieve the desired, if somewhat flatter shape. It’s time to bring the tastes and flavours of Sri Lanka to your own kitchen.

And now for the real question: who’s ready for brunch?

Supercharged Egg Hoppers with Peanut Sauce

Serves 2

Ingredients:

  • 1 egg, whisked
  • 160 g (53/4 oz/1 cup) rice flour
  • 375 ml (13 fl oz/11/2 cups) coconut milk
  • pinch of sea salt
  • olive or coconut oil, for frying

Toppings

  • 4 eggs
  • torn spring onions (scallions), chopped
  • roughly chopped peanuts
  • coriander (cilantro) leaves
  • lime wedges, to serve

Peanut sauce

  • 70 g (21/2 oz/1/4 cup) natural peanut butter
  • 2 tablespoons wheat-free tamari or coconut aminos
  • 1 garlic clove, crushed
  • 1/8 teaspoon grated fresh ginger
  • 80 ml (21/2 fl oz/1/3 cup) warm filtered water

Method:

To make the peanut sauce, combine all the ingredients in a small bowl and whisk until thoroughly mixed.

Beat the whisked egg, rice flour, coconut milk and salt together with a fork until smooth. Heat about 1 tablespoon olive oil in a small frying pan with rounded sides.

Using a small spoon or squeeze bottle, drizzle about 60 ml (2 fl oz/1/4 cup) of the batter over the base and sides of the pan in a thin layer, leaving holes in the mix (like the picture).

Cook until bubbles form on the surface and the edges are golden, then remove carefully with a spatula and set aside.

Repeat the process with the remaining batter.

Fry the eggs in a separate frying pan and place one on top of each hopper.

Spoon over some peanut sauce, scatter over the spring onions, chopped peanuts and coriander, and serve with lime wedges.

Beef Stir-Fry with Peaches, Plus Tips to Stock Your Pantry.

It's crunch time.

When it comes to quick cooking, there’s nothing better than a stir-fry. Whether you’ve got unexpected guests to impress on short notice, walk into your house absolutely ravenous after a long day at work or just don’t really feel like cooking, it’s your go-to, foolproof, delicious and time-efficient meal that’s even better than takeaways.

Stir-fries are a perfectly light dish that allow you to mix and match ingredients, embrace your creativity, brush up your cooking skills and most importantly, use your kitchen leftovers. They’re the ideal, hearty and vegetable-packed dish to create on a Sunday with leftover produce, or to have in your cooking arsenal for an easy midweek dinner.

If you haven’t picked up what I’m putting down, they’re the perfect meal for anytime because sometimes, all we really need is something quick and easy for lunch or dinner that provides warmth, comfort and nourishment.

Oh, and before you ask, I far prefer stir-fried vegetables over boiled veggies as they retain more nutrients and quite frankly, taste a heck of a lot better than sad boiled Brussels sprouts and carrots! In other words, if your favourite way to cook carrots is to boil them, then maybe you should unfollow me now, (joking :))

The Beef Stir-Fry with Peaches from my latest book, Supercharge Your Life is a delicious and convenient dish that is always within arms-reach when you have a fully stocked supercharged pantry!

When you’re starting to transform your kitchen into a supercharged paradise that’s equipped for serving up fulfilling and tantalising meals, work on getting a few basics in place. Here are a few tips and ideas...

  1. Stock your pantry with essentials that bring oodles of flavour and texture to your dishes. Not only will this turn them into enticing meals your whole family will enjoy but knowing everything is ready to go will also make it simpler and faster to get cracking, saving you time and energy.
  2. A well-stocked pantry, fridge and freezer are critical tools for planning ahead. Getting your pantry right and always having the basics on hand means fewer trips to the supermarket in the long run, and smaller trips where you’ll just be topping up your perishable items – which is better for your wallet and the environment! Along with your spice rack, slowly and systematically building up your pantry is the best way to ensure you always have staples and dry good on hand. Buying staples in bulk will help you and your wallet too.
  3. To add some instant flavour, maintain stocks of a few basic dressings, oils and vinegars. Start with mustard, wheat-free tamari or coconut aminos, apple cider vinegar and extra virgin olive oil. I use coconut oil in moderation. Wheat-free tamari is a thicker, less salty, fermented soy sauce that can be used in Asian and non-Asian cooking to add a full, savoury umami flavour to your dishes.
  4. Onions and garlic, both from the Allium genus of plants, are two of my favourite flavour accompaniments to use in cooking. They don’t just play an important culinary role, they also provide a plethora of health benefits. When you start by sautéing onion or garlic at the beginning of cooking, you’ll find they unleash a powerful flavour that helps release the aromas of the other ingredients in your dish, (or use garlic/onion infused oils if you're in a hurry. This is a really important first step, as the strong flavour combinations will only increase the longer you wait to eat it. This is ideal for dishes you plan to reheat the following day and I mean, who doesn’t love leftovers? Whenever I can, I cook large batches of food, so my family and I can have lunch prepared for the following days. Onions stay fresh for well over a month in your pantry, and garlic can last for more than three months, so you’ll have your flavour friends right by your side for a good length of time. 
  5. If you have a bit of a sweet tooth, keep alternatives to refined sugar and artificial sweeteners on hand. I personally use raw honey, stevia, coconut sugar or coconut milk, rice syrup, and various fruits like banana, mango or berries to satisfy your sweet tooth and balance out savoury flavours.
  6. When it comes to the freezer, frozen fruit, stocks, sauces, snap frozen peas and veg plus additional meat are key to have on hand. I usually have mince meat in my freezer in case of emergency and can do a quick savoury mince for the kids.

In the case of this stir-fry, we call upon a beef or sirloin to provide the protein which can help with muscle protein synthesis and strengthening the immune system. Beef also contains iron, zinc and selenium to improve metabolism and help break down fats in the body.

To counteract the meatiness, I love adding fruits to my stir-fries which is why I’ve included peaches here. Before you look at me and think ‘why are you ruining a perfectly good peach by adding it to a beef stir-fry?’, you’ve got to just trust me on this one. Peaches add a natural sweetness that’ll send your tastebuds to paradise. I always forget how much I love peaches until I have a peach and then I can’t stop eating them! Plus, once they’re baked, their deliciously juicy texture embodies everything nice in the world. So, let’s start adding fruit into our savoury meals and keep everyone on their toes - that’s my idea of exciting. Peaches (or nectarines, if you swing that way), are best in this recipe when they’re firm and cut into wedges.

No supercharged stir-fry is complete without vegetables. I love bok choy, also known as pak choy, into a stir-fry to ramp up the nourishment. This Chinese cabbage provides fibre and antioxidants to look after our digestion, skin health and even our livers!

Now that we’ve got some of the largest components of this dish in order, it’s crunch time. When I was initially creating this dish, I realised I had the flavours in order and all of the textures I needed but there was just one thing missing. I opened my fridge and had a look at my cauliflower and I could see it looking back at me, knowing its fate: it was so ready to be riced. Cauliflower rice is a great addition to any stir-fry because it’s light and neutral-tasting but adds the texture of a crunchy rice that complements a stir-fry so perfectly.

This dish is satisfyingly balanced when it comes to savoury and sweet flavours, as well as crunchy and juicy textures. My favourite part? This dish is popping with colour which makes my food-styling heart sing with joy. It’s the little things, isn’t it?

Next time you walk into your house at a time that’s far too late to start organising a five-star gourmet feast, think of me and of course, our beloved stir-fry. I hope you give this dish from Supercharge Your Life a whirl and love it as much as I do!

If you haven’t had a chance to look at it yet, Supercharge Your Life makes for the perfect gift. It provides tips on living a purposeful life and will help any reader fall in love with food all over again. Just like this stir-fry, all of the recipes are hearty, wholesome and energising. You can grab a copy here.

Beef Stir-Fry with Peaches

Ingredients:

  • 1 tablespoon sesame oil or coconut oil
  • 300 g (101/2 oz) beef rump or sirloin, cut into strips
  • 3 garlic cloves, crushed
  • 1 × 5 cm (2 inch) piece fresh ginger, grated
  • 4 peaches or nectarines, halved, stone removed and cut into wedges
  • 800 g (1 lb 12 oz/2 small bunches) bok choy (pak choy)
  • 1 tablespoon coconut aminos or wheat-free tamari
  • 2 tablespoons rice malt syrup
  • Cauliflower Rice, to serve

Method:

Heat the sesame oil in a wok over medium– high heat and stir-fry the beef strips until browned, working in batches if necessary. Add the garlic and ginger, and stir-fry for 1 minute. Add the peaches and cook for 3 minutes, or until caramelised.

Transfer to a bowl and set aside.

Return the wok to the heat, add the bok choy and aminos, and stir until the bok choy has wilted. Add the rice malt syrup and return the beef and peaches to the wok, stirring gently to warm through.

Serve with the cauliflower rice.

ACURE Under Eye Hydrogels and Foil-Time Masks

If you’ve ever read my blog or scrolled through my Instagram, you’ll know I’m 100% real and 100% against fakes, phonies and pretentiousness. This is the exact reason I have fallen hard for ACURE. This natural skincare brand makes cruelty-free natural beauty a walk in the wrinkle-free park.

ACURE creates convenient and easy-to-use products that are free from parabens (tick), sulphates (tick), phthalates (another tick), mineral oil (tick) petrolatum (tick) and silicone (Ding! Ding! Ding! We have a winner!).

They’re a brand I know I can trust and that’s why I was so excited when I heard about their Under-Eye Hydrogel Masks and Foil-Time Sheet Masks. These vegan-friendly single-use masks are suitable for all skin types and are part of my travel essentials.

The Foil-Time Firming Gold Foil Mask contains vitamin C and turmeric. These activated ingredients help open up the pores to deliver a serious dose of serum. The mask is sure to give you a pregnancy glow (without the pain of childbirth, obviously!) and make it look a whole lot firmer. I used it and dabbed the excess onto my skin after I had finished and it left me hydrated all day.  I got so many positive comments on my skin as well!

The Foil-Time Fortifying Silver Foil Mask is a single-use face mask made for all skin types. It contains niacinamide and glacial glycoproteins, to keep your skin rejuvenated and oh-so refreshed. The Silver Foil Mask traps heat to open your pores and deliver the goodness right to your skin.

ACURE’s Seriously Soothing Under Eye Hydrogel will, as the name suggests, seriously soothe dark circles under the eyes. It contains blue tansy and arnica, making it suitable to soothe normal and sensitive skin. 

The Radically Rejuvenating Under Eye Hydrogels contain cucumber and silk tree, making it an intensely soothing under-eye elixir to rejuvenate the skin. This one’s great to combat aging, cool down your skin and keep your face hydrated. Be sure to keep this one in the fridge before use to offer a cooling boost – trust me, you won’t regret it.

ACURE’s Brightening Under Eye Supergreens Hydrogels contain caffeine and kale, to help smooth out and de-puff tired under-eye areas. It’s one that’s great for all skin types.

The Detox-Depuff Charcoal Lemonade Under Eye Hydrogels is your go-to for detoxifying and de-puffing the appearance of dark under-eyes circles through the power of activated charcoal and lemon extract. This one contains charcoal, lemon and cucumber, making it great for combination to oily skin.

ACURE’s whole new range is available globally and is sure to brighten, soothe and help detox your skin! With purely natural ingredients, cruelty-free skincare never felt so good. You can learn more about ACURE products here.

The Ginger People, Ginger Shot with Turmeric

It’s 7am on a Monday.

You’ve woken up with a tickle at the back of your throat. You’re feeling low on energy and that cold you’ve been trying to avoid is ever-lurking. You have a huge presentation on at work and all you want to do is stay home, curl up in bed and soothe your poor little throat.

But, alas, there’s no time.

So, what to do?

If you’ve been here before, like many of us, I’m sure you’ve tried it all – the fiery throat lozenges, zesty warm lemon water with honey or even gargling with dreaded salt water.

But there are times when nothing can seem to do the fix.

For a convenient way to meet your daily health needs, why not give The Ginger People’s Ginger Shot with Wild Turmeric a shot?.

That’s right; it’s about to get all sorts of zingy up in here. And by that I mean the good kind of zingy. The shots are caffeine free, yet naturally energising due to ginger’s circulatory boosting properties.

The Ginger People’s new vegan Ginger Shot with Turmeric is your golden ticket to more energy and get up and go so you can ace that presentation and soothe your throat simultaneously!

If you’ve never heard of The Ginger People, let me give you the low-down. Basically, they create some of the tastiest and purest ginger products by finding the world’s best ginger growing regions. Their ginger hails from the island of Vivi Levu in Fiji, one of the most pristine ecosystems in the world.

Why ginger you may ask?

Well, the main active compound in ginger, known as gingerol, is responsible for its medicinal properties. It has powerful anti-inflammatory and antioxidant effects, helping lower your risk of developing an infection. In fact, reports say that ginger can help inhibit the growth of many types of bacteria – (see you never, respiratory infections!), as well as being an anti-inflammatory and anti-oxidative.

The reason for the extra spring in its zingy step is because of the rhizome on the ginger root, making it great for your cold, tickly throat or flu. Plus, it’s a great remedy for nausea, making it the perfect companion for pregnant women with morning sickness and travellers everywhere.

The new ginger shot harnesses the benefits of organic ginger and turmeric in a little shot you can take anywhere. It has 30% organic ginger juice, wild turmeric, black pepper for activating the goodness and creamy coconut milk. This gives the product it’s earthy and peppery taste, along with the aromatic wild turmeric, that provides a spicy-herbaceous flavour.

These daily health shots also come in a single-serve glass bottle for all your recycling needs.

To find out more about The Ginger People’s Ginger Shot with Wild Turmeric head to their website here. 

Healthy Recipe Swaps for the ‘Whole’ Family

Do you know your local Uber Eats driver on a first name basis or have them on speed dial? Or the exact place the instant mac and cheese sits in your grocery store aisle?

We live in an extremely fast paced world that has made us forget that good things take time and effort. Right now we can send messages instantly, receive food deliveries in a jiffy and expect 'health' results to come quicker than you can say DIET. In this "fast generation", we want food and we want it right now. This means that we often lean towards foods that are quick and convenient to fulfil our need for instant gratification.

When it comes to delicious food and enjoyment of food, the time has come to slooooowww it right down. While we're aware that eating healthy can take a bit of time, many of us often overestimate the time we need to cook it and, underestimate just how good it can make us feel; not to mention the surge in our energy levels.

If you'd like to take a step towards a supercharged lifestyle, one of the things I recommend is preparing a few healthy foods once or twice a week to begin with. I understand sometimes it’s late and all you’re dreaming about on your ride home from work is THAT favourite takeaway Pad Thai, but these kinds of foods shouldn’t be your everyday go-to’s if you're in the business of Supercharging Your Life. 

I'd love to share with you a selection of ten classic convenience foods and their healthified counterparts. I promise that they won't take as much as time or effort as you may think and the taste levels are beyond the convenient options.

They're not only better for your health than packaged foods, they’re also better for the planet. Ok enough waffling lets start with waffles...

Swap This:

  1. Nanna’s Waffles

  • Water, Wheat Flour (Contains Thiamine, Folic Acid), Sugar, Raising Agents (500, 541, 341), Vegetable Oils, Milk Solids, Soy Flour, Iodised Salt, Egg Powder, Emulsifier (Soy Lecithin, 471), Natural Flavour, Colour (101).

Any product that’s full of numbers is definitely one you can do without. This processed food has little nutritional value; just additives and artificial ingredients to enhance flavour and taste. While there are some 'vegetable' oils, don’t be fooled by the word vegetables– these aren’t the kind of vegetables that are good for your health!

For this:

Waffles with Fresh Strawberries and Coconut Yoghurt

These waffles are easy to make, great for a Saturday morning and they taste even better because of their whole-food ingredients. The waffles from my latest book Supercharge your life are necessary, because everyone deserves a delicious waffle with all the toppings. The waffle-making is a super simple process. Simply make the batter, set it aside, heat the waffle-iron up and watch all of your waffley dreams come true. These light, delicately crisp and totally drool-worthy waffles are naturally sweetened with honey. And, they taste delicious, with no numbers needed.

Swap This:

  1. Tinned pineapple in Syrup

  • Pineapple (58%), Water, Sugar.

Pineapple is sweet enough – we don’t need added sugars!. Why get the tinned form when you can get the real thing? The syrup, made purely of sugar, is an unnecessary addition that can easily be cut out for a healthier waistline and better gut health.

For this:

Pain-fried pineapple with mint and coconut yoghurt

These pan-fried pineapples are naturally caramelised, making them sweet with no syrup necessary. Yes, you can enjoy this treat fully and wholly. Plus, cooking it, as opposed to eating the tinned variety, helps break down the cell walls of the fruit which makes it easier to digest. I love pineapple because it’s tasty, versatile and contains an anti-inflammatory digestive enzyme that can help rebuild gut health.

Swap This:

  1.  Snickers

 

  • Sugar, Peanuts, Glucose Syrup (Sources Include Wheat), Milk Solids, Cocoa Butter, Cocoa Mass, Vegetable Fat, Salt, Emulsifier (Soy Lecithin), Egg White, Flavour.

We all know you’re not you when you’re hungry, but you’re also not you when you’re lethargic and bloated after eating one too many of these; just nix the snicks!. While they make for a delicious treat, for those among us who want to slow down on soy, wheat or sugar, this is certainly a chocolate treat you wouldn’t go near.

For This:

Layered Salted Caramel Peanut Fudge

This is one of my favourite freezer desserts, and I like to keep it ready to grab at a moment’s notice. A decadent delight, it hones in on the irresistible flavour combo of caramel and sea salt. This beauty is gluten-free, dairy-free, refined-sugar free and is full of healthy fats to improve cholesterol levels, lower risks of heart disease and can be extremely beneficial on improving your mood… I mean, who isn’t smiling when they’re gobbling down a gooey and chocolatey caramel slice? Plus its a one bowl masterpiece and so quick and easy to make.

Swap This:

  1. Campbell’s Beef Noodle Soup

  • Beef Stock, Water, Enriched Egg Noodles (Wheat Flour, Eggs, Niacin, Ferrous Sulfate, Thiamine Mononitrate, Riboflavin, Folic Acid), Seasoned Beef (Contains Up To 10% Of A Solution Of Water, Salt, Sodium Phosphate), Tomato Puree (Water, Tomato Paste), Contains Less Than 2% Of: Salt, Vegetable Oil, Yeast Extract, Potato Starch, Monosodium Glutamate, Flavoring, Beef Flavor (Contains Beef Stock, Yeast Extract), Caramel Color, Hydrolyzed Soy Protein, Hydrolyzed Wheat Gluten, Dextrose, Onion Extract, Celery Extract, Garlic Extract.

Does this one really require an explanation? I mean really?! The consumption of additives, particularly Monosodium Glutamate here (MSG), can cause a wide array of health issues especially for people with a sensitive gut. Reactions from these additives vary but can have an overall impact on the immune system and increase toxic load on the bodies.

For This:

 Chicken, Edamame and Zucchini Noodle

Swap the numbers for real ingredients and don't skip out on the noodles! Creating a homemade soup, rather than drinking one from a can, can increase your intake of veggies, water and fibre. This can help relieve sluggishness that often accompanies the colder weather. If you’re attempting to satisfy your cravings for your favourite warming soup by picking up a can of soup, this soup is definitely a better alternative, with no additives and double the taste and nutrients. 

Swap This:

  1. Melting Moments

  • Butter (Cream (Milk)), Wheat Flour, Filling (33%)(Icing Sugar(contains Wheat Starch),Water, Shortening (Hydrogenated Vegetable Oil(Palm),Vegetable Emulsifiers (435, 471), Antioxidant (307b from Soy), Natural Butter Flavouring)),Wheat Starch, Sugar, Maize Starch, Natural Vanilla Flavouring, Dusting Sugar (contains Vegetable Emulsifier (322), Salt.

I'll be honest: traditional Melting Moments are one of my favourite cookies, but they're full of unfamiliar ingredients that are bodies aren't able to fully recognise. These two biscuits sandwiched together with cream are full of cream, sugar, shortenings, spelling mistakes and more. 

For This:

Meghan and Harry’s Melting Moments

These are better than the original, and I won't take no for an answer. Whether you like them super soft and delicate or crumbly and crispy, they’re definitely a crowd-favourite. I’ve recreated these cookies with a delicious lemon filling, because while they’re delectable on their own, there’s something extra special about the lemon filling. I know you’ll just love this royal partnership.

Swap This:

  1. Cherry ripe

  • Sugar, Coconut (Contains Sulphites), Glace Cherries (Cherries, Wheat Glucose Syrup, Colour (163), Sulphites, Acidity Regulator (330)), Wheat Glucose Syrup, Cocoa Mass, Sweetened Condensed Milk, Vegetable Fat, Cocoa Butter, Milk Solids, Cocoa Powder, Gelatine, Invert Sugar, Emulsifiers (Soy Lecithin, 476), Colours (120, 160(C)), Flavours, Mineral Salt (500).

I’m just going to say this once: no one likes Cherry Ripe. Forever the bottom of the Favourites box, we could all do without these. For those who (somehow) love these chocolates, I’d recommend a rethink. While they contain cherries, they’re covered in sulphites, acidity regulators, wheat glucose syrup and artificial colours... not exactly a welcome addition to your 'two fruits a day'.

For This: 

Cherry Ripe Easter Eggs

If you never really liked cherry ripe (same), but you’re a fan of cherries, coconut and chocolate, these are your new surprising treat. They’re wholesome, more delicious and have zero numbers. Satisfaction guaranteed.

Swap This:

  1. Heinz Big'N Chunky Canned Soup Chilli Beef

  • Tomatoes (42%), Red Kidney Beans (26%), Beef (9%), Green Capsicum, Onion, White Rice, Jalapeno Peppers, Sugar, Maize Thickener (1422), Tomato Juice, Beef Stock (Contains Wheat), Salt, Potato Starch, Spice, (Including Chili), Natural Colour (Paprika Extract), Natural Garlic Flavour (Contains Soy), Food Acid (Citric Acid), Mineral Salt (Calcium Chloride).

Whilst the exotic flavours of Mexico are delicious, typical Mexican food is filled with creams, refined carbohydrates and chemically-filled packet mixes and sauces. This can harm the gut, leaving us tired, lethargic, bloated and running to the bathroom. This chilli beef contains high amounts of table salt, which can contribute to high blood pressure and heart disease. The maize thickener, derived from GMO corn, as well as food acid, can cause all types of issues that could definitely turn anyone off eating it! Full on flavour = full on flavour enhancers!

For This:

Mexican Taco Beef Stew with Guacamole

Sure, it’s a bit more effort, but let’s taco about how superior this stew is in taste and ingredients. This home-made stew is sure to leave you satisfied and supercharge your gut in the process. The stewing process enables the cell wall of foods to be broken down, releasing maximum nutrition in an easy-to-digest and delicious form. This authentic stew, loaded with delicious flavours and plenty of vitamins and minerals, is seriously life-changing.

Swap This:

  1. Gummy bears

  • Corn syrup, sugar from beets, water, gelatin, sorbitol from fruits and vegetables, citric & malic acid, FD&C yellow 5 & 6, blue 1, red 40, natural and artificial flavors, vegetable oil and carnauba wax. 

Gummy bears are an easy go-to snack for kids, but the traditional kind are not the things we should be filling lunch boxes with. These gummies are sweetened with corn syrup which is one of the worst sweeteners, typically made with GMO corn.

For This:

Apple Cider Gummy Bears

Everyone’s favourite treat has just become supercharged. I’ll be the first to admit it, while apple cider vinegar sounds great for our health, it isn't usually the most palatable of ingredients to kids (and pretty much everyone else out there too... if your friend says they LOVE apple cider vinegar, they're probably lying).This is why I’ve combined it with a gut-healing guru, gelatine, and some natural apple juice to make these gummies yummy and good for the tummy! If you're ready to have some seriously devoted healthy gummy fans, you have to give these a whirl.

So please try these swap outs and let me know if we're going to give these multinationals a run for their money with real food and real ingredients 😉

Lee xo

The Supercharge Your Life Cooking Video Series Launches on FMTV

If you're into cooking shows, I have just the 'foodventure' for you.  My brand new Supercharge Your Life cooking series has just landed on FMTV. I have written about Food Matters TV before here, it’s basically the Netflix of the health world. Don't fight me on this.  

Whether you're looking for some quick inspiration, a feature-length documentary or anything in between, FMTV has got your back and your heart and gut!. FMTV is a wonderful online streaming channel that brings together an amazing group of dedicated yogis, meditators, moviemakers, speakers and chefs (including yours truly!) into one location to provide the best experience possible at just the touch of your fingertips. I mean who needs Netflix and Chill when you can FMTV and transform? Amirite?

I'm so excited to launch my first cooking show with them! It's called Recipes to Supercharge Your Life and is a series of delicious and beautiful recipes that I know you will love, enjoy and rotate regularly. 

All of the recipes in the series are underpinned by my supercharged principles of anti-inflammatory, balanced meals that draw from the traditional wisdom of Ayurveda.

Don't worry there are no fan-dangled ingredients in these recipes; just honest, real, accessible food as close to nature as possible. I'll walk you through each recipe, holding your hand, every step of the way.

In the world of wellness, I’ve seen the waves of fad diets, exotic superfoods and kale smoothies rage and settle. I’ve also observed the underbelly of the wellness movement; where the extreme focus on clean eating can create more anxiety than it’s really worth. The aim for my recipes is that they will be a breath of fresh air for our relationship with food; widening our focus from the meaning of food simply being a potential catalyst for health or harm, towards a much broader and truly holistic perspective.

Food ties through every part of our lives, and when we perceive a broader appreciation of food and its power, we can lighten up a little, connecting food with purpose and joy once again!

In the series you will learn how to create these supercharged recipes:

  • Chocolate and Raspberry Smoothie Bowl
  • Golden Gut Lassi 
  • Layered Salted Caramel Peanut Fudge
  • Oven Baked Broccoli and Cauliflower Steaks
  • Roasted Fig, Walnut and Goat’s Cheese Salad
  • Infused Water Jars

You can find out more about the series in the video below and enjoy the full series over here at FMTV.

Make cooking at home more convenient

Many of us have grown up enjoying home-cooked meals made by our loving parents. Some people would have picked up valuable cooking skills and continued to make great use of their kitchen when they finally moved out of home – for others it’s not so easy.

With all of today’s options for fast food and home delivery, it’s increasingly harder for some of us to find the motivation to buy raw ingredients and cook a healthy meal at home. This is especially true for those people who work long hours and really don’t have the energy to prepare an elaborate meal from scratch every single evening.

Services that deliver pre-portioned ingredients for healthy and easily prepared meals have become popular with people who want to cook from home without all of the stressful grocery shopping. A dukkah steak with lemon and feta greens, for example, is very nutritious, low in carbohydrates and easy to cook once you have the ingredients!

There are also plenty of tips and tricks you can use to make cooking at home more convenient and/or appealing to you. The following will take a look at some of the best methods you can employ.

Cook several simple meals at once

One of the main things that turn people off cooking at home is the fact that they need to make an effort in the kitchen every evening. As mentioned earlier, this can be particularly unappealing for people who come home physically and/or mentally exhausted from their jobs.

A great way to avoid this is to simply cook several dinners at the same time. There are plenty of healthy, filling meals you can create in bulk and easily re-heat on different days of the week.

The only disadvantage of this strategy is that it’s not really practical with more elaborate dishes, so you might end up getting bored of eating similar meals over and over again. However, it is still a great way to ensure you are getting a nutritionally wholesome meal each night of the week.

Plan your meals ahead of time

Another great way to make cooking at home less of a chore is to build a weekly meal plan that sets out what dishes you want to eat and what ingredients you will need to prepare them. You can research recipes that you want to try or ask your family for Sunday dinner ideas that you can cook at home. Doing this means you won’t waste as much time in the supermarket or staring at the contents of your pantry thinking about what you want to cook.

For many people, the act of supermarket shopping for healthy, raw ingredients can be a stressful experience. Being bombarded with so many different decisions about food can be overwhelming and lead people to simply opt for a quick takeaway or microwavable option.

Writing down what you plan to eat and how you are going to prepare it will make you far more likely to actually commit to that plan. This helps motivate you to continue cooking healthy meals and lessens the temptation of unhealthy choices.

Involve other people

If you find the prospect of cooking an entire meal from scratch daunting, why not try to lessen the workload by asking for some help? If you live with family members, a romantic partner or a flatmate you can ask them to help you cook a healthy dinner that you can enjoy together.

Not only does this lessen the overall workload and speed up the cooking process, but it also helps bring you closer together through a shared experience. Cooking can be a wonderful bonding exercise that can help make your interpersonal relationships much more dynamic and meaningful.

Invest in time-saving cooking appliances

If the length of time it takes for you to cook a healthy dinner is holding you back, you should look into acquiring new appliances that can save you a lot of time and effort in the kitchen. Modern technology is truly amazing and you’d be surprised how much quicker you can do things with a new cooking gadget.

A rice cooker is a great investment for those who find the manual method of preparing rice frustrating. They make it easy to cook several pounds of rice with little to no-effort required.

A slow cooker or crockpot is another amazing cooking device that allows you to simply chuck in a load of ingredients before heading to work so you can come home to a hot, healthy meal.

Learn better cooking techniques

If cooking is a skill that doesn’t come naturally to you then it never hurts to try to get some extra training and guidance on how you could improve. The reason you’re not cooking as much in your kitchen may be just a simple case of you not knowing the most efficient way to make use of everything in your pantry.

If you have a friend or relative who is an excellent cook, ask them to come around and show you some tricks. They’ll be flattered you asked them for their expertise and should be happy to train you free of charge.

Otherwise, you can always sign up to a professional cooking class. While this will cost money, you will learn a lot of really useful skills incredibly fast.

Hopefully by using the above techniques you can get yourself utilising the full potential of your kitchen while also ensuring you are following a healthy diet.

Delicious Lamb Mulligatawny

Food is magical.

I mean purely magical.

Not only does food nourish our bodies and keep us thriving, it also has the transformative ability to unite families, friends and strangers across the globe.

Think about it: when was the last time you dipped some vegetables into a Middle Eastern hummus, slurped up a classic Italian stew or sweated out some delicious dahl from India?

Globalisation has given us the opportunity to open our eyes, and stomachs, to a whole new world of cultures through our palates. Our tables are constantly filled with foods that are inspired by flavours of the Middle East, Asia, India and beyond, through spices and special cultural recipes.

Unfortunately, some might say that the rise of globalisation has also shifted the way that we cook. Many people find the kitchen to be a stressful place; some even despise cooking, preferring to fork out money for convenient takeaway meals on the regular. 

We’re able to pick-up Japanese, Thai and Indian food from every street corner these days. While this is okay on occasion, it’s important to remember that the money that you spend sends a message; you’re not only paying for the food, you’re paying for a business. Where you choose to spend your money is a direct and daily vote for the kind of world you want to live in. (more…)

How to Gather and Arrange Wildflowers

Just in time for Mother's Day.  I'd love to share with you a few tips on making the perfect bunch of wildflowers for that special person in your life.

Picture this.

You’re at the farmer's markets.

Bikes of varying colours and degrees of rust are littered on the outskirts of the gates.

There are elegant girls effortlessly roaming around in pale yellow linen sundresses and glasses that are too big for their faces, holding woven baskets filled with organic mangoes and crispy kale leaves. Every stall has freshly-picked daffodils and orchids, giving off the freshest of aroma’s and a delightful sense of calm. You're having the perfect day, so much so that you’ve almost forgotten what you’ve come for.

But then, out of the corner of your eye, you see it: the perfect arrangement of exquisite wildflowers.

You start floating towards it. This will be the day that you’ll finally be united with the floral arrangement of your dreams.

It’s looking at you while you’re looking back at it.

It’s magical.

And then something terrible happens.

You see…

The price tag.

Uh oh.

While arranged wildflowers do make beautiful centrepieces, they do tend to come at a hefty price. Making your own arrangement of wildflowers is a fun activity that can allow you to unleash your inner creative and florist while not breaking the bank.

Wildflowers add atmosphere to any home but also make for wonderful bridal bouquets and even small bedside table arrangements. There’s nothing I love more than walking into a home with freshly-cut flowers with a healthy dose of greenery interspersed with some tea lights.

If you’re wanting to live out that fantasy, the way to begin is by finding the perfect vessel.

Some people love to use a big vase on a mantlepiece to create a focal point for a room. You may choose to use a simple vase, upcycle your flea market finds, unearth treasures in junk shops or use different old tins, jars and cans to create a bohemian theme. Find the vessel that works best for your space and style.

Next, it’s time to find some greenery. When it comes to picking the greenery, I love foraging or as I like to call it, community gardening. When it comes to the rules of picking wildflowers, it is not normally an offence to pick the 'Four Fs' – fruit, foliage, fungi or flowers – if the plants are growing wild and it is for your personal use and not for sale.  But back away from flowers in council parks, roundabouts and verges, community gardens, protected or threatened plant species or nature reserves.

Foraging has broadened my view of all of the beautiful wild things growing around me. Once I start looking for greenery, it’s hard to stop. The more you allow yourself the time to simply stop and smell the roses (ha!), the more you realise how much beauty there is around you.

However, if you do choose to forage, please be respectful of other people’s properties and only take what you need. You may like to grab greens from trees, bushes or overgrown, weeded areas. Insert your greenery at a variety of heights. I recommend pulling off the leaves that you can see are going to fall below water-level to keep your arrangement in line. This will keep the arrangement looking pristine and help reduce bacteria too.

Now, the best part: it’s flower time! When picking your flowers, always be sure to get a few more than you think you’ll need; you’ll be surprised how many flowers get stage-freight and break when they’re on display. Add your taller flowers to the center and edges of the bouquet.

I love Australian native wildflowers. They have a rich fragrance and add vibrant colours and textures and last a really long time too. There are so many to choose from so, have fun with it! Some of my favourite Australian wildflowers that are not threatened or protected are Eucalyptus, Wattle and Hakea. The wilder, the better. Make sure to cut each stem on an angle with secateurs or sharp scissors and cut to suit the length of your vase, you can also mix locally bought flowers with them to.

When it comes to arranging the flowers, simple works best and remember less is more.  Don’t try to over-do things with too many different plant varieties rather, let your instincts guide you and choose the flowers that you love. You may choose to gain inspiration from Instagram, magazines or your favourite artists.

And if you don't have any wild flower areas around you that you are able to use then, shop local.  One of the best parts about wildflowers is while they look fancy, they can be kept within budget. Whenever I shop for my produce, flowers included, I support local businesses. Not only is this a great way to reduce your carbon footprint, it also sends a message about where you decide to spend your money which has a greater overall impact on the economy.

When you’re done with the bigger flowers, insert your smaller filler flowers at different heights where you see fit.

Finally, it’s time to add some water to the arrangement. Be sure to keep your wildflowers out of direct sunlight. To keep your flowers fresh, cut the stems and change the water daily.

Don’t stress too much about getting the perfect arrangement; working with wildflowers means there’s no right or wrong. They look effortlessly beautiful however you choose to arrange them. As they say, there are many ways to … make a floral arrangement? Whichever way you arrange them, you can’t go wrong. Use your creative eye, have fun and enjoy!

Once you’re done, be sure to stand back, admire your arrangement and make any adjustments if you need to.

Then give them to the person you love with a smile.

If you're keen to spoil mum with breakfast in bed, here's a delicious recipe.

Happy Mother's day!

Lee xo

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