It’s officially time of the year for stews, pho, dessert (or maybe that’s just me?), and of course, we can’t forget soups.

If you’re a meal-planner like me, this soup is a kitchen staple; you need to get it into that plan ASAP. It’s my secret new recipe and it may or may not change your life.

That’s right – I said secret. Consider yourself part of the Supercharged Food Secret Soup Community!

Welcome one and all!

I’ve created this roasted cauliflower, fennel and ginger soup to provide a super simple, delicious and healthy soup that's brimming with robust flavours and prebiotic rich vegetables to boost your gut health and immunity this winter.

It’s the perfect soup for when you feel a sniffle coming on or you feel like something a little zestier than your run-of-the-mill vegetable soup. But to be totally honest, you don’t need a special occasion to whip up this magic – it’s the kind of soup you could have every single day. It’s my everyday kind of soup.

Seeing as you’ve now officially joined the Supercharged Food Secret Soup Community, you’re probably wanting to know the "perks of being a cauliflower" oops member. Well, the main administrators for this soup are fennel, ginger and cauliflower. So, I’ll do the introduction – everybody, meet fennel, ginger and cauliflower.

Fennel loves looking after your bones and can even improve your skin health. If you’re feeling a little bit sluggish, it can help aid digestion and improve your mood and that's always a bonus.

Ginger is a bit of a zesty character but not one to be missed in this mighty trio! Single-handedly helping to fight off inflammation, whilst ginger can be very zesty, it'll always be there to pick up the pieces if you’re feeling nauseous or experiencing muscle soreness.

Finally, cauliflower is the head-honcho in this bowl of goodness. Full of vitamins and minerals to improve your overall health and  high in anti-inflammatory properties to keep you fighting winter bugs all pretty much year long, cauliflower is a long standing ingredient in the SCF soup community!

Add these three together and you’ve got quite the combination.

I've included my anti-inflammatory Golden Gut Blend in this recipe because it loves your gut. Containing diatomaceous earth, along with turmeric and other deliciously healing spices, it works to aid digestion and reduce inflammation to keep your insides glowing and happy. No soup is complete without it. Trust me on this one!

So there you have it - a new recipe for your weekly meal plans.  I hope you feel welcomed into our soupercharged community and feel ready to take on simple soup-making, one veggie at a time!

Roasted cauliflower, fennel and ginger soup 

Serves 3

Ingredients:

• 1 red onion quartered
• 4 garlic cloves
• ½ head large cauliflower (cut into florets)
• 2 fennel bulbs chopped and cored
• 500 gms stock of choice
• 3 tbs hummus (optional, I had this in the fridge)
•  1 TBS Golden Gut Blend   (or use 1 tsp tumeric and pinch cinnamon and black pepper)
• 1 tsp sage leaves
• pinch fennel seeds
• 2 tbs wheat free tamari
• 2 tbs lemon
• 1 knob ginger (peeled) 

Method: 

• Preheat oven to 200 degrees Celsius 
• On a baking tray place red onion, garlic cloves, cauliflower and the fennel. 
• Bake for 30-35 minutes until crispy. 
• Remove from the oven and place in a blender with remaining ingredients. 
• Blend until creamy. 
• Pour into heavy bottomed saucepan and place on stovetop. 
• Heat through on low to allow flavours to meld. 
• Season to taste. 
• Let cool slightly and serve warm. 
• Decorate with fennel fronds.

Happy cooking,

Lee x 

There are some moments that completely melt you.

Maybe it’s the time you first fell in love, the tantalising aroma of your mother's home cooking, the look your puppy gives you when you’re giving them a belly scratch, the way you feel when you watch the best scene in your favourite movie, or in my case an upcoming Royal Wedding!

Being from the UK, I love anything royal and to celebrate the union of Meghan and Harry, I've concocted a beautiful biscuit recipe that is absolutely delicious and based on a classic. Might I add, this biscuit pairs perfectly with a jolly good cup of tea and creates a moment of bliss when devouring.

Whatever your melting moment is, that feeling of pure enjoyment and ecstasy is something we all should feel more of; and a lot more often. Wouldn't you agree?

If you’re looking to feel that melty feel even when the person you love annoys you, your dog starts to bark, or the baby starts to cry, these are the cookies you need to transport you to a calm and happy place!

Whatever it is, it’s time to take a melting moment cookie out the jar and re-live those happy feels. Better still, make them for someone you love and watch them melt away to a place of pure pleasure and bliss.  They're even the perfect wedding gift! Speaking of wedding gifts, you may just find the perfect one here.

Melting Moments are one of my favourite cookies ever. 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.

So, how do we go about getting that perfectly nostalgic, melty consistency?

Cashew butter is key here! Cashews are packed with vitamins and minerals including Vitamin E, K and B6. They contain high levels of antioxidants which when consumed regularly, can actually protect the eyes from light damage. Cashews in moderation can also be effective when trying to lose weight as they're high in monounsaturated fats. If you're not a fan of nuts, you can swap out the cashew butter for tahini or another seed butter of your choice!

I’ve also included vanilla powder in these cookies because it takes the flavour to the next level. Seriously. Vanilla is another ingredient that is high in antioxidants and just boosts the flavour of just about anything. I know ½ a teaspoon doesn’t seem like a lot but a little goes a long way when it comes to vanilla. 

To make these cookies extra Supercharged, I’ve added some Love Your Gut Powder. Love Your Gut Powder gently cleanses and sweeps away plaque built-up in your gut over time. It’s a gluten-free, dairy-free and vegan powder made of diatomaceous earth, a raw whole-food which helps to cleanse the gut, allowing you to absorb your nutrients more effectively. This magical powder makes a remarkable improvement in digestion, nutrient absorption and waste removal. Who says you can't have your gut-boosting cookie and eat them too? 

In the lead up to the royal nuptials I'd love you to be ready for these melt-in-your-mouth cookies. They are perfection and super easy to make.

If tea is not your bag, these Melting Moments are the perfect accompaniment to a Golden Latte! All you need to do is place 1 cup of milk of your choice, 1 tablespoon of Golden Gut Blend, 1 tablespoon of fresh grated ginger, 1 teaspoon of cardamom, 1 star anise and rice malt syrup or stevia to a small sauce pan, heat gently over a medium heat until steaming, let it infuse and whisk briskly until frothy. Strain the spices and pour it into a mug to enjoy! 

If you’re looking a delicious treat to enjoy this royal wedding weekend, why not try out my delicious Melting Moments? 

Melting Moments

Makes: 8 cookies

Ingredients

• 1 cup cashew butter
• 1 egg
• ½ teaspoon vanilla powder
• 1 tablespoon rice malt syrup (optional) or raw honey

Lemon filling:

• ¼ cup coconut cream
• 2 tablespoons cacao butter
• Zest of one lemon
• ½ tbsp Love Your Gut Powder
• 8 drops liquid stevia

Method

1. Preheat the oven to 160℃ and line a baking tray with baking paper.
2. In a large bowl and using a wooden spoon, combine cashew butter, egg, vanilla and rice malt syrup if using. You may wish to use your hands if it is not combining properly.
3. Using your hands, carefully shape into 16 cookies and place on the prepared tray. Use a fork to imprint the cookie.
4. Bake in the oven for 15 minutes. Leave to cool completely before assembling the cookies.
5. To make the lemon filling, gently heat the coconut cream and cacao butter in a small saucepan over a low heat until no lumps remain. Transfer to a small bowl and stir in the lemon zest, powder and stevia. Place in the freezer for 15 minutes to let it thicken.
6. To assemble, carefully spread the filling on the base of half the cookies and sandwich another cookie on top. These cookies are crumbly so work delicately!

Are you ready to make healthy easy again?

Well, you’ve certainly come to the right place!

Luke Hines is a passionate cook and health foodie. Dubbed Australia’s ‘Clean Living Expert’, Luke creates real fuss-free recipes that look and taste amazing. All of Luke’s recipes are gluten-free, dairy-free and refined sugar-free.

Luke’s latest book, Healthy Made Easy, shows you how healthy food can be incredibly simple to make and taste damn delicious too. Every recipe is filled with sustainable protein, fresh fruit and vegetables that’ll help you thrive and flourish, rather than feel restricted, hungry and bored. Say goodbye to those celery sticks and say hello to over 140 fast and delicious recipes.

The 'Gaytime' Cake

Healthy Made Easy focuses on finding tantalizingly tasty, healthy substitutions for your favourite old-school meals and snacks that’ll help boost your energy and make you feel happier and healthier more than ever before. PSA: this is also how being around Luke makes you feel!

If you’re ready to transform your life, regardless of how busy you are or your kitchen experience (I know, we can’t all cook for a living!), Healthy Made Easy is the book for you. t’s a great gift to your favourite chef in your life! You can find other presents for your favourite chef friends here. 

If you’re interested in finding out more about Luke and his delicious new book, read our interview below! Oh, and don’t forget his Coconut and Blueberry Loaf recipe - it's a real winner.

• Tell us a little bit about yourself and how you got started?

Having grown up struggling with my weight all throughout my teens, but not being overly sporty, I completed my high school years knowing I had to do something about my health, but what? I fell in love with the gym, but more so, I actually LOVED being in the kitchen! Fast-track 10 years of my life and I become a Personal Trainer with a specific focus on eating clean. Then a little show called My Kitchen Rules changed my life in 2013 and made food my full-time gig. Now, I spend my years writing recipes, sharing my books with the world, and hopefully inspiring others to know that healthy cooking is super easy, fun and really delicious!

• I love your Facebook Live Cooking Videos; they’re always hilarious and everything you make is drool-worthy! What made you start them?

They sort of just accidentally happened! I first started filming videos and them editing them, and this proved time-consuming and I often felt a little unnatural when doing certain parts of the recipe over and over for the perfect shot. I decided I was better live as I was less nervous (go figure) and it actually showcases what cooking is like for everyone else at home. No staged, not faked and anything can happen! I realised people really resonated with the fact that not everything always works out, and thats ok! Its about having fun and simply using real food ingredients!

Surf-Chilled Coconut Ocean Trout

• Do you subscribe to a food or wellness philosophy?

I did spend a period of time where I was fairly strict Paleo, I think energetically at that time I needed the structure that it came with to get my health on track, but asking me now I am more a flexitarian, making sure that life always comes first. What I mean by that is that I try to eat clean, which to me is the most nutrient-dense foods on the planet and limit anything that could cause harm or inflammation, but never let the way I eat dictate my adventures in life as experiences should always come first. That means when I am in Italy, it's all about pizza and pasta, mindfully, in moderation! I don’t think we should ever restrict, just do the best you can when possible and in routine, and relax and don’t be hard on yourself if things don’t always go to plan!

• What are your top 3 cooking staples? 

Eggs! Perfect for cakes, oh and breakfast! They are a true superfood in so many ways, and the real versatile hero for the kitchen!

Cauliflower! From rice to a pizza base, these babies are the bomb! What's not to love also about a simple slow roasted cauliflower in coconut oil or ghee! YUM!

Raw Cacao! Perhaps its the magnesium, or maybe she’s born with it, but I am obsessed with raw cacao! Added to my morning coffee, in a healthy raw chocolate slab, or in a delightedly chilli mole mince! Healthy and delicious, what more can you ask for?

• If you could cook a meal for one person(apart from me ha!), who would it be and what would you make?

I’d actually love to cook for Stephen Spielberg! I am a massive movie addict, and I just LOVE his films, especially Jurassic Park, it still holds up today as one of the most magical pieces of cinematic work and it's almost 30 years old!  I'd ask for all the behind the scenes ‘how was that made’ type stuff! Plus, he might cast me in his next movie about a humble chef from Australia being kidnapped by pirates at sea.  

• What are your top tips for people who are trying to live a healthier life?

First and foremost you have to be kind to yourself! Any physical and emotional transformation for the better, requires us to love our selves and be comfortable in the now, so we can let go of stress and allow ourselves to move into our next phase of health. Then, I would say, small, easy, incremental steps each day that add up to long term sustainable change. Progress over a long period of time is better than rushing and burning out.

•  Tell us about Healthy Made Easy?

Healthy Made Easy was born from all the amazing feedback from the book that came before, Eat Clean. Anytime I asked anyone what their favourite thing about Eat Clean was, the answer was the same, EASY but still delicious recipes. I spoke to my publisher and I said, how about we give them more recipes, that are quicker, easier and easier than ever before, in the hope that we could eliminate the stress and time that some people think comes with cooking your own nutritious food. As health authors, we often hear people say that eating well can be costly, confusing and take too long, it's time to turn this myth on its head!

 - What’s your favourite recipe from Healthy Made Easy?

Oh, this is like having to pick a favourite child! Ok, so, I will give you my favourite sweet and my favourite savoury! My favourite savoury is the Bangkok Beef Cheeks due to their delightful curry sauce and use of one of my favourite cuts of meat! And as for dessert, I can’t go past the Easy As Lemon Slice! It is so simple and delicious!

Wow thanks Luke and thank you for the wonderful recipe you are sharing with us today 🙂

Coconut and Blueberry Loaf - Makes 1 loaf 

I love this loaf as a slightly sweeter more decadent start to my day. Inspired by the traditional banana bread, the coconut and blueberries are a wonderful flavour combination. Enjoyed fresh out of the oven or toasted in a pan with some coconut oil until crispy, this is epic when lathered with the coconut frosting and drizzled with honey.

Ingredients: 

• 200g desiccated or shredded coconut, plus a few extra to garnish the top
• 6 free range eggs
• 1 large very ripe banana, mashed
• 1 teaspoon gluten free baking powder
• 1/4 cup maple syrup
• 1 teaspoon fresh vanilla bean
• 1 1/4 cup frozen blueberries, plus a few extra to garnish the top
• Vanilla coconut cream, to top
• 1 tablespoon honey, to drizzle

Directions:

• Get started by preheating your oven to 180 degrees and lining a 450gram loaf or bread tin with baking paper. In a good-quality powerful food processor, blitz the desiccated coconut until it forms a crumbly flour-like consistency. Be mindful not to over-process it, as it will turn into coconut butter.
• Either by hand or using a hand held mixer, beat the eggs, maple syrup and vanilla bean for a few minutes until well combined. Now add in the mashed banana and stir to combine.
• Fold the coconut flour mixture you’ve made into the wet mixture, then gently fold through the frozen blueberries. Pour the batter into the lined loaf tin and top the batter with extra blueberries and shredded coconut.
• Bake at 180C for 45 mins. Remove from the oven, turn onto a wire rack if you’ve got one and allow it to cool if you are patient.
• Enjoy it immediately with a generous lather of vanilla coconut frosting and drizzled with honey or your favourite topping. Store in an air-tight container in the pantry or fridge.

Health Tip: This delicious breakfast bread is also great with a slathering of butter or coconut oil. 

Note: Last up to 7 days in fridge.

Hey food fans! Now, there’s absolutely no point in me telling you that “you are what you eat”. You’re a fan of this website so I’m going to presume you already know that. What you might be surprised to learn is that what we eat can have a huge impact on how well we sleep.

For instance, having a 10oz steak just before bed isn’t exactly going to do wonders for your slumber. All that protein requires your digestive system to do a whole lot of work. And a churning gut is not really what you want when you’re heading to bed. When your head hits that pillow you want your body to be as relaxed as it can possibly be. The gut has its own rhythms that compete with your circadian rhythms that’s why I recommend eating earlier in the night. 

And skipping the  late night steak is sensible for sure. If you do get a little bit peckish before bed (which is perfectly natural), try picking something from our fabulous ‘sleep promoter’ menu below instead...

The humble Kiwi

New Zealand is an amazing country. Not only does it have some of the world’s most spectacular scenery, the best rugby teams on the planet and exotic wildlife found nowhere else (the Kea anyone?), it’s also home to the humble kiwi fruit.

Small, green and covered in fuzz, the kiwi fruit is not only delicious, it’s also incredible for your sleep.

Enjoying one, or better yet, two, of the hairy green fellas an hour before bed is scientifically proven to improve your slumber. Well at least according to a team of researchers from Taiwan. And I’ve no reason to doubt them!

Exactly why the kiwi is so useful for sleep is still not clear but it’s thought to be due to the high levels of serotonin and antioxidants present in the superfruit. Serotonin being one of the neurotransmitters that controls your mood, stress levels and sleep cycles. Thanks New Zealand!

Tasty turmeric

A stable of Ayurvedic medicine for thousands of years, adding a pinch of turmeric to your diet is proven to have a host of health benefits. It boosts your immune system, helps digestion and can play a role in reducing blood-sugar levels. Three things that can get in the way of a good night’s rest.

In the Indian subcontinent a very popular pre-bed nightcap is so-called ‘Golden Milk’, this is a cup of hot milk topped up with a healthy does of tumeric and then seasoned with pinch of ginger or cinnamon, or both. Mmmm...sounds delightful doesn’t it? And a lot  healthier than a cup of hot chocolate. Have you tried my Anti-inflammatory Toddy recipe? It makes a beautiful night cap. 

Wonderful walnuts

Traditional healers have been making use of walnuts since time immemorial. The nutty little guys have been used to treat anything from skin conditions in adults to colic in babies. Now it seems that walnuts can also be used to enhance your sleep too.

Why are walnuts so good for sleep? Well it’s because they contain melatonin boosting agents. Melatonin being the essential hormone that dictates how well your sleep cycle works. The more melatonin in your blood stream the drowsier you get and the easier it is to fall asleep.

In a nutshell, that’s why walnuts are so wonderful! But a word of warning before you go knocking back a fistful of the nobbly chaps, take care if you haven’t tried them before, walnuts can be highly allergenic. So before you have supersized serving for your supper, maybe make sure you’re not allergic first.

For more on the risks and rewards of late night snacking have a quick look at this handy guide to eating before bed.

Delightful Dairy

Now I know there are many dairy fans out there but also a lot of you who are not into dairy. There are good reasons for both positions. What I’m going to say is that for some people taking a dose of dairy before bed can do great things for their sleep. Obviously for others this definitely wouldn't be the case.

Why is dairy good for sleep? Well, because dairy products are rich in calcium and a sleep promoting amino acid known as tryptophan. Studies indicate a calcium deficient may make it harder to drop off at night. So having a cheerful lump of cheese or yummy yogurt before could be a good move. Don’t worry that whole thing about cheese give you nightmares is just a myth.

Now, I’m not giving you free reign to start polishing off bowls after bowl of ice-cream. Sugar is about as far from a sleep promoter as you can get. And if you still want to get the calcium kick but don’t want to go down the dairy direction, try some other calcium crazy foods instead, such as dark leafy greens, broccoli or sardines for dinner.

Well, there you have it – four wonderful sleep enhancing foods that can play a very real role in improving how well you sleep tonight. Also there is another little thing you can do that will guarantee a solid night’s sleep. Try mixing some Cibdol CBD oil into your food or a have few drops before bed. 

Happy eating and sweet dreams!

After an amazing trip to the UK I've hit the ground running and fallen straight into the arms of my trusted soup pot. Today I'm back into the kitchen and whipping up one of my favourite soups.  There’s something about chicken soup that feels like coming home. Chicken soup has a way of bringing comfort and warmth to even the coolest of autumn nights. I’m convinced that chicken soup has the power to heal anything - from the worst colds and flus to the winter blues and even jet lag. 

Not only is soup extremely nourishing, it's also the perfect way to sneak in a few extra veggies, increase your fibre and water intake! Soups are an extremely popular choice for cooler nights but they’re equally as delicious, and sometimes even better, the next day for lunch. This Chicken and Vegetable Anti-Inflammatory Soup is super satisfying and is extra special because it's home-made. Seriously. There’s nothing better. It can cure anything; it’s your new autumn staple. Please give it a try.

One supercharged feature of this soup, which deserves a lot more credit than I am giving it, is my favourite ingredient garlic. There’s a lot more to garlic than being a great flavour booster and toast companion. Garlic is a strong detoxifier which reduces inflammation and boosts the immune system. The compound within garlic known as Allicin is anti-bacterial and anti-fungal, fighting off infections as the seasons change! It fights off colds, flus and first kisses (you’re welcome, parents)! I love garlic so much. In fact, I’d say it’s an essential ingredient in a Supercharged Kitchen.

Zucchini may be low in calories but it's extremely high in nutrients. This antioxidant-rich veg is rich in Vitamin C, lowering inflammation and oxidative stress. It's also high in the mineral potassium, which improves heart health and may naturally lower blood pressure. I've added it to the soup to up the green quota. 

Chicken soup is truly nourishing for your insides, particularly your digestive system. It's what I like to call Soul Food. Even Oscar likes it! He has impeccable table manners by the way.

Another green veg featured in this supercharged soup is broccoli. Broccoli is high in antioxidants and is actually a natural liver detoxifier! Even if you're not much of a drinker, your liver health can become compromised by the chemicals you ingest and medicines you take. Consuming broccoli is a great way to help your body naturally detoxify and get your liver working at it's prime!  Broccoli is also high in fibre, soothing the gut lining and preventing bacterial overgrowth. 

Another year-long essential that features in this soup is my Golden Gut Blend. It provides a dose of gut-loving golden spice that is rich in minerals, great for anti-bloating and creating an alkaline environment within the body. It’s also high in absorbable iron, boosting energy and brain function, so you can kick those cold weather blues for good! Golden Gut Blend is also a metabolism booster and can soothe the gut after eating too. 

You can make this soup in batches and keep it in the freezer for those nights when you can't think of anything worse than yawning while standing over the stove-top waiting for the water to start bubbling... been there, done that, bought the wooly jumper. This soup will stay good for about three months in the freezer and a week in the fridge. If you’re looking for a meat-free soup, swap out the chicken stock for vegetable stock – it really is that simple. Vegetarians I've got your back!

Supercharge your health tonight with my scrumptious Chicken and Vegetable Anti-inflammatory Soup.

Chicken and Vegetable Anti-Inflammatory Soup

Serves 2-3

Ingredients:

• 2 tbs olive oil
• 4 large garlic cloves sliced 
• 2 large carrots cubed
• 4 zucchini cubed
• 1 head broccoli chopped small 
• 500 mls chicken stock
• 1 lemon squeezed
• 3 tbs wheat free tamari
• 1 TBS golden gut blend 
• Salt and pepper to taste

Method:

1. Warm 1 tbs oil in heavy based saucepan on medium heat 
2. Pan fry garlic slices then remove and set aside
3. Add 1 tbs oil and all veg and cook on medium until softened and browned 
4. Add remaining ingredients and bring to the boil stirring then turn down heat to low and simmer for 30 minutes
5. Remove from heat and let cool slightly so that you can blend all ingredients in a processor or blender
6. Season to taste