A sweet little video about a breakfast you can make the night before.

I’m using rolled oats, the standard bircher base plus grated apple but you can swap out for pear if you prefer.

There are other crafty switches you can make too, the apple juice gives it a light sweet flavor, but it can be swapped for coconut milk or almond milk for a much creamier and deeper complexity and consistency.

Crunchiness is a must, so topple on seeds and flaxseed meal or depending upon your personal preference just about any kind of nuts such as chopped hazelnuts or walnuts will give you a bit of texture and crispiness.

Gently stir in some yoghurt of choice during the process remembering to leave some to dollop on top in the morning.

I hope you’ll embrace this bircher and make it a regular part of your breakfast routine.

From my recipe book Eat Right for Your Shape.

And just in case you need it, here's the recipe. 

Bircher Muesli

Serves 1

• 1 apple, cored and grated

• 95 g (31⁄4 oz/1 cup) gluten-free rolled oats
• 125 ml (4 fl oz/1⁄2 cup) apple juice

• 130 g (41⁄2 oz/1⁄2 cup) sheep’s milk yoghurt, plus extra to serve (optional) 2 pinches ground cinnamon

• 2 tablespoons pepitas (pumpkin seeds)

• 2 tablespoons sunflower seeds
• 
2 tablespoons sesame seeds

• 1 teaspoon flaxseed meal

• fresh blueberries, to serve

Method

Combine the apple, oats, apple juice, yoghurt and cinnamon in a bowl and stir well. Cover and refrigerate overnight (or if making the same morning, cover and refrigerate for 1 hour).

When ready to serve, stir through the seeds and flaxseed meal, and top with the blueberries. Serve with extra yoghurt if using.

Let me know what you think about this recipe in the comments section below.

Happy Cooking

Lee 🙂

On my expedition into gut healing, I’ve been so blessed to discover that eating in a way to maintain or heal gut troubles doesn’t have to be a deprivation. In fact I have enjoyed it. I’ve discovered so many wonderful healing ingredients along the way that when paired together in mighty gut-healing strength, also work to bring gorgeous flavour and enjoyment. That has always been my mission- to target gut troubles effectively whilst also providing a joy-factor.

Today's recipe is one of the favourites with the participants of my Heal Your Gut online program 

The next round of the four week online program starts now and you can join up at anytime here and read testimonials from our participants here.  

When it comes to gut health, one of the ingredients that gets me giddy is the humble zucchini. They’re really cheap, but absorb so much flavour, are incredibly versatile and are super-dooper good for your gut. First of all they're incredibly low in starch, so it’s much simpler for your gut to digest than some other higher carbohydrate veggies.

They’re also bursting with potassium and Vitamin C, two nutrients that help to reduce inflammation of the gut lining if you suffer from leaky gut or gut pain and intolerance symptoms. They’re also going to give you a good dose of fibre to keep things moving!  

Zucchini also promotes regularity because of the balance of soluble and insoluble fibre it contains- which also acts as a lovely pre-biotic to feed all the good guys living in your gut that are responsible for your immunity.

This stupendous squash also helps to soothe the stomach lining and microvilli that perform all your digesting work, being naturally alkalising due to high amounts of chlorophyll and water. That means say goodbye to indigestion, stomach inflammation and high acidity that just leaves you feeling blah.

Zucchini should definitely be purchased organic since its high in pesticides in its conventional form, and unfortunately it’s also one of the most common crops to be genetically modified.

If you get the chance visit your local farmers market, community agriculture program, the organic section of your supermarket or an organic delivery service to source chemical free and higher nutrient zucchinis.

I love to use a slicer or mandolin to turn zucchini into noodles (zoodles) in place of grains in lasagne and pasta dishes, or topped onto salads. You can also grill or roast it, and even freeze it into cubes and make your smoothie creamy and frosty without the need for bananas!

This lamb and zucchini soup is just one of many soups that I've created to bring ultimate enjoyment as well as helping you to either maintain gut health, or do some serious rebuilding in the context of the full protocol.

Here the illustrious zucchini takes on the comforting flavours of lamb to bring you a low starch, candida friendly soup that your gut will adore.

Don't forget the next round of the four-week online Heal Your Gut program  starts on Monday 12th September 2016 and if you feel like it could be right for you, find out more about it here.

Lamb and Zucchini Soup

serves 4

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For many of us breakfast is the most looked forward to meal of the day, but it’s especially significant in the Ayurvedic philosophy because a properly prepared breakfast that works with your unique dosha has the potential to set you up for a day of ease- physically, mentally and emotionally.

What we eat definitely impacts our moods, the way our body will function throughout the day, and therefore it will directly have an influence on our capacity to outwork our purposes for the day, whether that is wrangling children, studying, taking care of your home, or working.

If you fit into the Kapha dosha, you'll be the most robust of all the other Ayurvedic types, with thick skin, a well built frame, and strong immune system. However because you are governed by the element of earth, you are cold, heavy and static- so if you're living a lifestyle that is cold, heavy and static such as a sit down desk job during the cooler months, you will find that your will become unbalanced- which can bring on sluggishness, weight gain and even depression.

These imbalances can sabotage your personality linked giftings of peace-making, nurturing, your ability to help others, your level of tolerance and your strong relationships.

Other than living a lifestyle of plenty of exercise and movement, a varied routine, and avoiding too much sleep and lying around the house; Kaphas can choose light meals and foods that help “bring you out of the ground” so to speak.

Using pungent spices in your cooking will help to achieve this, as well as avoiding dairy and heavy foods in the morning.

These cumin scrambled eggs with greens are from my book Eat Right For your Shape, and are the ultimate Kapha start to the day.

It's a light and satisfying bowl of scrambled eggs with loads of stimulating spices and nourishing greens that will help to see heavy kaphas brought into balance through lightness in their emotional life and also a physical lightness through weight normalisation.

Enjoy!

The warm and sweet nature of pumpkin makes it one of the most delightful comfort foods to be enjoyed roasted, steamed and smeared with butter, or blended into soups in the cooler months.

This large trailing plant with yellow, bell-shaped flowers, will take up a lot of room in the garden, and if you've ever grown pumpkins you may have memories of them wildly overrunning the backyard at quite a remarkable pace.

There are many varieties of pumpkin. Butternut produces small to medium pear-shaped fruit with deep orange flesh. Buttercup are small to medium round pumpkins with dark green skin.

There are a number of large pumpkins, some round and flattish - good for storage and eating - others will produce the "Cinderella coach" type giant round fruit which are not as lovely for eating.

Like most fruits and vegetables, pumpkin comes in a number of varieties, all of which are both hugely beneficial for your health and absolutely delicious on your plate. Some different types of pumpkin to consider are:

Queensland Blue Pumpkin: as the name suggests this Australian grown variety of pumpkin has a bluish-green skin with classic orange flesh. This variety tends to grow to around 3-5 kg and can be grown all year long in tropical climates.

Butternut Pumpkin: sometimes referred to as Butternut Squash, this variety tends to have an oblong bell like shape, with yellowish skin and an orange flesh. It tends to have a slightly sweeter and nuttier flavour compared to other pumpkins and has an average size of around 2 kg.

Jap Pumpkin: also known as Kent Pumpkin has green skin mottled with yellow and brown patches, with orange flesh. This nutty variety has an average weight of 4 kg, with a longer maturation process.

These are the most common types of pumpkins grown in Australia however there are so many amazing varieties out there to investigate, like Atlantic Giant Pumpkins and Golden-nugget pumpkins, just to name a few!  In other parts of the world they come in all shapes and sizes from small to jumbo varieties, and favourites include, Jack-o-Lantern, Baby Bear and even a Spooktacular.

Background: The word pumpkin originates from the Greek word Pepõn which means “large melon”.  The word then gradually morphed by the French, English and then Americans into the word "pumpkin." Pumpkins and squash are believed to have originated in the ancient Americas, however these early pumpkins were not the traditional round orange upright Jack-O-Lantern fruit we think of today. Pumpkin pie is a traditional part of Thanksgiving meals in Canada and the United States, and in these countries they are frequently carved as jack-o'-lanterns for decoration around Halloween.  I have my own healthy version of a raspberry studded pumpkin pie you might like to try the recipe here.

Interesting fact: Early Native Americans first prepared pumpkin by cooking it in strips over campfires and they used the sweet flesh in numerous ways: roasted, baked, parched, boiled and dried. They also ate pumpkin seeds and also used them as a medicine. The blossoms were added to stews. Dried pumpkin was also stored and ground into flour!

In season: The general pumpkin harvesting season is autumn in Australia. However pumpkins grow exceptionally well in weather around 20-35 degrees, making it the perfect plant to grow in more tropical climates of Australia all year round. In the US they are planted in July as a warm weather crop but can be grown all year round. In the UK they are harvested between October and December perfect timing for Halloween.

Health benefits: Pumpkins are an antioxidant and an anti-inflammatory food; helping with joint health, organ health, stress relief and soft tissue injuries! They can also help protect the eyes from cataracts and degeneration with their significant Vitamin A content.

The high levels of Vitamin C in pumpkins help to boost the immune system and encourage collagen production for the skin to maintain its beautiful glow and elasticity. They're also a great source of fiber to help maintain the health and detoxification of your digestive tract which helps keep your body running smoothly.

What to look for: Always inspect the pumpkin to see if it has any cuts, bruises or strange discolouration on its skin. If the pumpkin doesn’t look 100% on the outside, chances are it won’t be very nice once you take it home and cut it open. If you find a pumpkin that visually seems to meet the grade, hold it up to your ear and give it a firm knock. A beautiful healthy pumpkin will produce a solid woody sound, similar to a knock on a door or a wooden table.

Storing: Keep your pumpkins in a cool, dry and well-ventilated spot in your kitchen. Too much heat will cause your pumpkin to age and decompose quickly. You can also segment your pumpkin, wrap it in cling wrap and store it in the fridge. However this is more likely to cause the pumpkin to decline in flavour and quality more rapidly, but it’s a good option is

Preparation: Delicious in scones, soup, curries and puddings, the sweet, creamy texture of pumpkin also makes it a favourite in vegetarian curries and other dishes. To enjoy it simply, chop it into large chunks, drizzle with coconut oil and roast for 40 minutes at 180 degrees. I also love to incorporate it into mashed cauliflower, create a pumpkin and brown rice seeded salad grate it into omelettes, steam it, make a pumpkin soup with coconut milk and even add it sliced thinly into stir fries and curries. However the ultimate way to enjoy it is in your morning porridge!

Amaranth, Walnut and Pumpkin Porridge

Serves 2

I’m such a fan of kitchen organisation. I really believe that just about anyone can live out a healthy lifestyle full of vibrant, nourishing meals made from quality ingredients. You don’t have to outsource your food preparation, no matter how time poor you are. It’s all about priorities and time management.

One of my favourite ways to ensure I’m set up to thrive with beautiful food in a chaotic week is to batch cook. I cover this in my eBook The Renewable Table which is a loaves and fishes” philosophy and centres around the concept of ‘continuum cooking’, a resourceful and environmentally friendly way to cook that reimagines your original meals into two, three or even four more, delicious dishes.  You can read more about the eBook here.

There are so many different ways to incorporate batch cooking into your life that will free up time and energy in the kitchen so you can focus on other priorities. Rather than cooking dinner every night, you might like to make two dinners that will give you the next night off. Or you may like to go hard and cook up an entire weeks’ worth of meals in one day.

Here are some tips to help you take up this liberating system in your home.

Equipment and storage

Firstly you’ll need a freezer with enough room to store the amount of meals you want to make. If you have a deep freezer you’ll be able to batch cook for more meals; potentially a month or even more! A deep freezer is also a great investment for buying bulk organic foods like meat, dairy, nuts and grains.

A freezer section of your fridge is also fine but you will just have to work with the space you have. I often clean my freezer out regularly to make space for more meals.

You’ll also need all of your regular cooking equipment, but if you have two saucepans instead of one, you’ll be able to have more meals cooking at once.

Lastly you'll need storage containers of your preferred size. If you’re just feeding yourself you'll need smaller potions, or larger containers for family meals. I often use glass jars in the freezer too. Just remember not to fill them too high or you'll break the glass!

Build a menu

Plan the period of meals you'd like to cook for. Is it just dinner? Or lunches too? Do you want to have snacks on hand for yourself or the kids? I often eat leftovers for lunch the next day so focus on making large dinners and I also throw a few snack, dip and smoothie recipes in the mix.

Look at your schedule and get out some recipe books or blog recipes that you love. Meals with some liquid in it; soups, stews, casseroles, lentil dishes and curries are my favourites to freeze. Muffins, cakes and slices can also freeze well.

List the recipes you’ll be cooking including the page numbers or website and remember to double or triple recipe quantities if needed. Write a corresponding shopping list for everything you need.

Have a cooking day

Here’s the fun part. Choose a free day in your week, tie your hair back, get your kitchen ready, and put on some music—it’s time to party! Cook all your meals, as many as you can cook at once.

I like to do all my food prep first- all the organisation of ingredients including the peeling and chopping. Then get cooking. You might have a stew in the slow cooker, one casserole in the oven, a curry plus a soup on the stovetop, and while they’re bubbling away you might be making almond milk, smoothies, pesto or other staples in your blender.

Preparation Tips

If preparation is where you feel most challenged, clear off the counter tops and get ready for some fun and interesting meal preparation ideas.

Chop up or spiralize raw vegetables such as carrots, celery, zucchini and capsicum into strips, batons and sticks and store in the refrigerator.  Then all you need to do is whip up a quick dip for a healthy snack. For recipes that use garlic and onion, you can use ready-made spices to save time and effort and make preparation easy. By preparing your meals beforehand, you can ensure that you have healthy options readily available when life gets busy.

When roasting batches of vegetables on high heat to bring out the sweetness, find perfect partners with the same cooking times. Fast cooking vegetables are asparagus, capsicum, broccoli, leeks, mushrooms, tomatoes and zucchini and slow roasting vegetables include celeriac, parsnips, potatoes, carrots, cauliflower, rutabaga, daikon, butternut squash and onions.  If you require a mixture of fast and slow, cook slower vegetables on the stovetop first and then add to the baking dish.

Smoothies can be made in advance and placed in muffin trays in the freezer. When morning comes, take three out and simply place them into blender to whizz and refresh.

Cook up skewered kebabs and save some for ready meals for the oncoming days.

When cooking a renewable dish such as chicken, cook two at the same time but with a couple of different variations, one could be lemon and rose- mary and the other could be Moroccan spices with yoghurt.

Eggs can be hard boiled in muffin pans in the oven allowing you to cook a few batches of twelve at a time.  Just preheat oven to 350°F (175°C), place the egg in the muffin pan and bake for 30 minutes.

Make a tray of frittatas in muffin tins, which can be stored in the fridge for up to five days. You wont lose interest if you make them in different flavours.

Preassemble glass jars of soup ingredients, salads or layered gluten free oatmeal, buckwheat, coconut milk and berries. Using glass jars help the ingredients from getting tarnished, carry dressings separately or place at the bottom of the jar, layering sturdier vegetables such as capsicum and carrots then top with leafy greens. Use a section of paper towel at the top, this will absorb moisture and enable you to store your soups and salad jars for 3-5 days.

Snap frozen vegetables such as peas and green beans are easy to use and convenient if you don’t have fresh, they're great added to soups and stews.

Label and store

I’m a self-confessed label nerd. Your day will be so much easier when you can look in the freezer and see exactly what meals are in there.

Buy some stickers, write your meals on them and place them on your containers of food so you are never stuck rummaging through the freezer trying to work out what mystery meals you have before you.

Remember when freezing leftovers, be sure to freeze appropriate portions that you’ll know you’ll eat when it’s time to re-heat. For example, don’t freeze a whole tray of lasagne; rather split it into portions you know you want to eat – or even more importantly, you know are good for you to eat. This provides fantastic support for portion control.

Enjoy the bliss of free time, and knowing that you're looking after yourself through busy seasons.

I've come out of hibernation to share a recipe from one of my  favourite health coaches Madeleine Shaw.  

This recipe is from her new book Ready Steady Glow which is full of show stopping recipes that are bursting with flavour and goodness.   

This gorgeous recipe not only tastes delicious but is perfect for those Autumn days when it's still warm outside but the evenings are starting to feel a little chilly on the extremities. 

Nothing quite compares to a warming stew. It’s no secret that I have an ongoing love affair with slow cooking; I just love the way this style of cooking transforms even less-popular cuts of meat into restaurant-worthy meals that continue to improve with age.

You can switch it up to and if you fancy a change, this recipe works just as well with lamb.

Designed to be shared, it serves 2–3 people

Ingredients

1 tbsp coconut oil or butter
2 red onions, finely sliced
3 tsp ground cumin
2 tsp ground coriander
2 tsp ground cinnamon
½ tsp cayenne
4 garlic cloves, crushed
½ tsp turmeric
500ml beef stock or chicken stock
400g stewing beef or lamb, cut into inch cubes
2 carrots, cut lengthways into 5cm chunks
100g green beans
grated zest of 1 lemon
50g toasted pine nuts

Spiced tahini yoghurt

3 tbsp tahini
150g Greek yogurt
juice of ½ lemon (2 tbsp)
1 garlic clove, crushed
½ tsp chilli flakes
1 tbsp chopped fresh mint leaves, plus extra for serving
salt, to taste

Method

Heat the oil or butter in a pan, add the onions and cook for 5 minutes. Add in the cumin, coriander, cinnamon, cayenne, garlic and turmeric and a few tablespoons of the stock – to prevent the spices burning. Stir well for 30 seconds until fragrant, then add in the meat and brown it for 30 seconds. Throw in the carrots and pour in the remaining stock, bring to a boil then reduce to a low simmer and cook with the lid on for 1½ hours. After this time, add in the green beans and cook for a further 10 minutes.

To make the tahini yogurt, mix the ingredients together well with a pinch of salt. Finish off the beef by sprinkling it with the lemon zest and pine nuts and serve with a dollop of tahini yogurt and some extra fresh mint leaves.

Happy Hibernating!

Lee x