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

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

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

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

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

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

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

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

Supercharged Bento Box

421 calories per serve (1763 kJ)

Serves 1

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

Sesame slaw with tahini and orange dressing

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

DRESSING

• 2 tablespoons lemon juice
• 1 teaspoon extra virgin olive oil
• 1 teaspoon tahini
• finely grated zest of 1/2 orange
• Celtic sea salt and freshly ground black pepper, to taste

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

Sardines with Lemon and Pepper

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

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

Zesty Quinoa

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

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

Transfer to a section of your box.

Sweet treat

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

Vegetable Nori Wraps

181 calories per serve (758 kJ)

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

Serves 2

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

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

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

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

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

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

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

Let's talk about gut health.

I receive hundreds of emails daily and numerous personal clients tell me that they're constantly confused when it comes to the health of their gut. Even though many of them are eating a healthy diet, they continue to experience serious issues with digestion, a lack of energy, debilitating brain fog and annoying skin breakouts.

Do you want to know what I tell them?

You can eat as many chia-seed puddings, green smoothies and raw spinach salads as you like. Eating healthy food doesn't always mean you're absorbing all of the beautiful nutrients from these foods. So no, eating a can of spinach won't always give you instant popping muscles like Popeye (sorry to crush any dreams!).

These foods are great for you BUT in our modern-day world, many people have problems absorbing all the possible nutrients they provide. As a result of pesticides and chemicals, our poor bodies are finding it hard to recognise, differentiate and digest the goodness that comes out of delicious produce. This is where loving your gut, through the use of my powder, kicks into play. 

How long does it take to change a tyre?

I don't know, but what I do know is that it takes only 15 seconds to love your gut!

Incorporating my Love Your Gut powder  into your everyday life is the easiest and quickest way to show your gut some love.

My powder, made from the finest naturopathic-grade Diatomaceous Earth in the world, is rich in absorbable iron, silica and other essential nutrients such as magnesium and calcium. It helps to gently sweep the gut and carefully wipe it clean - like a dentist check-up for your insides (which is way nicer for you than it sounds!).  You can find out more about Diatomaceous Earth in this video here.

Love Your Gut Powder helps you to absorb nutrients by removing built up plaque, allowing you to absorb more from your food and in turn it helps to switch on and improve your digestion.

We source our Diatomaceous Earth from the best source in the world, found in the United States, to ensure that it's the lightest and finest quality around, the Australian version just doesn't cut it when it comes to purity and quality!. 

It's so easy do take too...

All you need to do is put one teaspoon (1.8gm) of my Love Your Gut Powder into a glass, mix it with water and drink it down.

And because it's FREEBIE FRIDAY, I also have a whole FREE eBook available full of great gut-healing recipes with my powder to help you on your way.

So... do you have 15 seconds to spare? Show your gut some love and I want to hear your results!

Let me know, the more information the better, I've heard it all ha! 🙂

Lee xo

Madeleine Shaw, a wonderful nutritional health coach from London, has just released her latest book A Year of Beautiful Eating and I must say, it's everything that I look for in a cookbook and more!

A Year of Beautiful Eating explores the art of eating healthily to achieve inner and outer beauty all year round. It contains over one hundred wholesome recipes that are made according to the season and help to recognise what our body needs to feel and look its best throughout the year.

Like many of us, Madeleine turned to health after feeling constantly lethargic and bloated. She embarked on a health journey to Sydney, one of the healthiest cities in the world (go Sydney!), to discover the art of eating well and living a more energised life. This is when she started to learn how to listen to her body and give it what it needed. Madeleine began to fall back in love with food, life and most importantly, herself.

After this revelation, she was inspired to help others back in London, and across the world, do the same.

Madeleine is now a food blogger, nutritional health coach and mum to be.  

I had the pleasure of meeting up with her over lunch, last time I was in London launching my book Fast Your Way to Wellness and let me tell you, she practices what she preaches! Madeleine delivers her philosophy of keeping things simple, delicious and deprivation-free. She is lovely in real life and glows from the inside out.

Madeleine believes in healthy eating, not starvation and deprivation. More than anything, A Year of Beautiful Eating teaches you how to live a healthy life, not just follow a diet. The recipes are sugar-free and wheat-free and will be sure to leave you wanting more. Every dish is mouth-watering and simple! 

Whether you’re looking to cool off with a Papaya and Peanut Salad in summer, delve into a Slow-Roast Lamb Shoulder with Celeriac Mash and Greens in Autumn, cure your Winter blues with Coconut Chocolate Chunk Cookies or lovingly lounge with Lamb Chops with Parsnip Mash and Asparagus in Spring, A Year of Beautiful Eating has got you covered. It's the perfect cook book for everyday of the year!

Two of my favourite recipes from the book are the Slow-Roast Lamb Shoulder with Celeriac Mash and Greens and the Chicken Ramen. Yum.

Congratulations on the beautiful new book Madeleine and best of luck with the baby-to-be!

You can follow Madeleine on Instagram here.  

Slow-Roast Lamb Shoulder with Celeriac Mash and Greens

Serves 6

• 2kg lamb shoulder, bone in
• 6 garlic cloves, crushed
• 2 sprigs of fresh thyme, leaves picked and chopped
• 2 sprigs of fresh
• rosemary, leaves picked and chopped
• 1 tsp salt
• For the celeriac mash
• 2 celeriac, peeled and roughly chopped
• 1 tsp grainy mustard
• 1 tbsp butter
• ½ tsp salt

For the greens

• 2 bunches of Swiss chard
• 1 tbsp olive oil
• 1 tbsp chopped fresh
• parsley
• pinch of salt

Preheat the oven to 200°C/400°F/gas mark 6.

Take the lamb shoulder and rub the garlic, thyme, rosemary and salt into the meat all over. Place in a casserole pot with the lid on, and put in the oven.

Turn the oven down to 150°C/300°F/gas mark 2 and cook for 4 hours until the meat falls apart.

Shortly before the lamb is cooked, prepare the side dishes. Steam the celeriac over a pan of simmering water for 10 minutes until cooked through, then drain and place in a blender with the mustard, butter and salt. Steam the Swiss chard for 5–6 minutes, then drain and tip into a pan. Add the olive oil, parsley and salt. Sauté for a minute or two.

Serve the lamb with a dollop of mash and a serving of greens.

CHICKEN RAMEN

Serves 2

• 1 tbsp coconut oil or butter
• 1 tsp freshly grated ginger
• 1 garlic clove, crushed
• 500ml chicken stock
• 200g button mushrooms
• 1 red chilli, deseeded and finely chopped
• 1 tbsp tamari or soy sauce
• 2 chicken breasts or thighs, cut into strips
• 100g rice noodles
• 2 eggs
• salt, to taste
• 2 carrots, julienned
• juice of ½ lime
• 2 spring onions,
• finely chopped
• 1 tbsp toasted
• sesame seeds

Heat the oil in a large pan, add the ginger and garlic and sauté for 30 seconds. Next add the stock, mushrooms, chilli, tamari and chicken pieces.

Cook for 20 minutes. Meanwhile, cook your rice noodles as per the packet instructions in a separate pot. In another pot, boil the eggs in plenty of water for 4 minutes, until the whites are cooked but the yolk is still runny. Once cool enough to handle, peel and slice the eggs in half and sprinkle on a little salt.

Just before serving, throw the carrots and cooked noodles into the soup and squeeze in the lime juice. Top with the boiled egg halves, spring onions and sesame seeds, then serve immediately.

These recipes are taken from A Year of Beautiful Eating by Madeleine Shaw, published 20^th April 2017 by Trapeze in Hardback and eBook, priced £20/£10.99.

We all know just how important it is to avoid too many processed foods. Everything from sauces to cheeses and butters to jams, and even pickles; all of these are delicious foods but often by the time they hit our palates and plates, they've been enhanced with additional sugar, salt, artificial ingredients and refined carbohydrates.

The art of creating your own versions of these foods however, for some people can seem all too difficult in this day and age. Sometimes it seems as if creating a whole new pantry of items can cost more than an arm and a leg and leave us with an even bigger dent in our wallets.

This is where the Amber Rose’s latest book, The Wholefood Pantry, comes into our lives.

Amber grew up in New Zealand where her pantry was actually her mother's garden. Her mother and her would forage for wild flowers, exotic fruits, mushrooms and seasonal goodies to include in their cooking.

Her family have a love for not only cooking deliciously simple food, but appreciating the whole process; the excitement of discovering and collecting food, completed by the rituals of preparation and cooking.

Amber's childhood inspired her love for cooking and teaching others how to do it themselves. Amber introduces us to pantry essentials so we can re-build the contents of our kitchen from the inside out. The Wholefood Pantry includes wholesome recipes for stocks, sauces, butters, milks, pickles and more!

Her cooking style is extremely intuitive, delicious and simple. She uses lots of flavoursome herbs and spices to make her recipes as nourishing as possible.

The Wholefood Pantry starts with the basics, teaching us the art of fermenting, creating and customising. Kim chi, nut milks and cheeses are all on the agenda. Once you’ve nailed these pantry staples down, we can move on to utilising these items in delicious recipes. Expect to find loads of salads, meat dishes and of course, beautiful sweet chocolatey dishes too.

'The Wholefood Pantry' simply embodies the ideal that food is medicine. It takes us back to our hunter gatherer roots so we can fall in love with not only food, but cooking it too.

Lucky for us, Amber has allowed me to share her delicious recipe for Chia Pudding basic mix plus two delicious variations down below.

Congratulations on the beautiful book Amber!

For more on Amber, check out her beautiful website and instagram. 

Chia Pudding

Photographs © 2016 Nassima Rothacker

Serves 4-6 

BASIC CHIA PUDDING MIX

• 500ml coconut milk or almond milk, or a mix of the two
• 2 tablespoons raw honey
• 4 tablespoons chia seeds
• ½–1 teaspoon vanilla powder (optional)
• ½–1 teaspoon ground cinnamon (optional)
• 1–2 tablespoons kefir, either milk or coconut (optional) 

Pour the coconut/almond milk into a glass jar, add the raw honey and give it a good whisk. Add the chia seeds and use a fork to stir them through the milk really well. Let the mix stand for 1–2 minutes and then stir it really well again, breaking up any lumps that have formed. Repeat this process a few times over a 10-minute period. Add the spices, if using, and stir. Place the chia pudding in the fridge and let it soak overnight, or for at least a few hours. This allows the chia seeds to soak and thicken up.

You can also try the layered vanilla chia and fruit cup below;

• 1 quantity of the basic chia mix
• 550-600g your favourite fresh fruit or compote
• Edible flowers,  optional

Spoon half the chia mix into three glasses. Sprinkle over half the fruit, layer on more chia pudding, then sprinkle over the rest  of the fruit. Serve. 

Raw chocolate and red berry chia pudding.

MADE IN ADVANCE

• 1 quantity of the basic chia mix, to which add 1 tablespoon raw cacao powder before soaking and 2 tablespoons maple syrup or raw clear honey

FOR ASSEMBLING

• 350g strawberries and raspberries, mixed
• Juice of ½ lemon
• 1½ teaspoons coconut sugar
• 1 tablespoon cacao nibs
• 1–2 spoonfuls coconut kefir (optional)

Put the berries, lemon juice and coconut sugar in a small bowl and mix well, lightly crushing the raspberries. Allow the mixture to stand for 10 minutes.

Spoon half the chocolate chia pudding into three glasses, spoon over half the macerated berries, then layer the rest of the chocolate chia pudding on top. Finish with the rest of the berries and lastly sprinkle over the cacao nibs. Serve.

Recipes from The Wholefood Pantry by Amber Rose. Published by Kyle Books. RRP $39.99.

As well all know, the digestive system is one of the most talked about topics in the wellness industry. Did you know one in four people experience regular digestive discomfort? That’s gut to be crazy!

The Digestive Health Solution by expert naturopath Benjamin Brown (ND), gives us the much needed low-down on all things digestive health.

If any of you experience stomach cramps, pain, bloating, gas, diarrhoea and constipation, you may have irritable bowel syndrome (IBS). Don't panic! Whilst IBS still has no known cause, there’s a lot of available research which uncovers ways to resolve these issues and enhance digestion.

IBS isn't as simple as food goes into our mouth and out the other end with mild (or not so mild) turbulence in between. It also relates to headaches, depression, anxiety, fatigue and more. If we have poor overall health, our digestive health won’t function efficiently. What we need to do is fix our overall health and then we'll be able to reap the benefits in our digestive system!

The Digestive Health Solution is a revolutionary book that’s above and beyond health fads, focusing on an evidence-based approach. Brown explores the mind–body connection, food intolerances, gluten sensitivity, dietary changes, food additives, parasites, fermented foods and a low-histamine diet. He then provides a practical ways to help us turn our digestive health around.

It can be so hard to know what’s right and wrong with a constant flood of gut related products and information from different sources being shoved down our throats. Brown uncovers evidence-based and safe treatments to enhance digestion and improve, or even eliminate, these issues. He individualises his approach with a five-step program to quickly relieve and improve health.

The book teaches us that by improving our digestive health we can transform the health of our whole body. He’s passionate about all things natural health. His interest in various natural therapies, such as mind-body therapies, nutritional and herbal medicines has been incorporated in a fascinating way.

Good luck with your new book Benjamin! It’s a really good read.

If you want to hear more about the author click here, or, if you’re interested in the Digestive Health Solution, click this link here.

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

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

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

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

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

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

Turmeric

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

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

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

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

• Coconut Milk
• Turmeric Latte Mix
• Turmeric
• Liquid Stevia
• Cinnamon Powder

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

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

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

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

Hearty Broths

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

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

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

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

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

Pantry items to stock up on are;

• Pacific Foods Chicken Stock
• Apple Cider Vinegar
• Pacific Food Stock 

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

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

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

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

Soup ingredients to add to your trolley are;

• Vegetable Stock
• Coconut Milk
• Coconut Oil
• Sea Salt
• Pepper

Kombucha

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

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

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

Lee xo