Lee – Page 42 – Supercharged Food

Tuna Tikka Curry

Curries are the ultimate treasure chest of medicinal spices. I tend to view them as a healing experience rather than simply a meal. There are just so many potent benefits to consuming curries regularly to view this versatile and scrumptious meal simply as fuel. This one is out of my latest book Eat Right for Your Shape.

For example, did you know that turmeric has more peer reviewed studies associated with it than almost any other ingredient? Being one of the most thoroughly researched plants ever; it’s been claimed to match the effectiveness of drugs including statins like liptor, corticosteroids, antidepressants, anti-inflammatories, and drugs for chemotherapy and diabetes.

This exotic seafood curry also extends on the medicinal benefits with its emphasis on omega-3 fatty acids in tuna.

Tuna’s high levels of omega-3’s help to reduce the common excess of omega 6 fats in the standard western diet; minimising cholesterol in the arteries and blood vessels and contributing to a healthy circulatory system.

Omega-3’s are also incredibly important for brain health and function; improving mental health and focus. Tuna is also a beautiful ingredient for anti-ageing and improving skin elasticity and integrity. Just be sure to source wild caught and sustainably sourced tuna wherever possible.

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Ham and cheese pizza

It never ceases to amaze me that kids as young as one have an instinctive attraction for junk food. Chocolate. Fries. Cake. Cookies. They just know. Once they've been exposed to these kinds of foods, they'll often talk about it and ask for them again, and again, and again. Rather than neglecting children of these treats, I like to take up the challenge of offering them these 'naughtier' foods; but better. Better ingredients, and better flavour.

Pizza is one of the foods that kids just adore- a big, easy to grasp triangle of starchy carbohydrate covered in fatty melted cheese? It's a kids dream, and speaks to their biological instincts for macronutrient dense foods. This is why kids are so obsessed with toast! It’s a quick source of energy that tastes great.

Unfortunately most pizzas that kids are exposed to at parties or any standard gathering in western culture has possibly come out of a cardboard box housed in the frozen food section of the supermarket. Have you read the ingredients lists on those things? It's like reading a lab report, not a list of foods.

Another problem with the standard pizza offered to children and adults alike in our modern food culture is the problem of the wheat source. Aside from the fact that many kids have allergies and intolerances to wheat; the modern wheat grain that around ninety percent of the western population eats today was only hybridized in the last few decades. (more…)

Daikon and Witlof Salad

I’m participating in the Give a Fork! Half way to #grexy meat-free weekdays challenge and will be committing to meat-free weekdays for the month.

It’s an accessible challenge for me because although I don’t believe in restricting ingredients altogether, I’d like to do my bit as well as help raise awareness of the benefits of eating less meat for a healthier us, an improved food system and a more sustainable planet.

Did you know that a 2015 study concluded that a diet that is vegetarian five days a week and includes meat two days a week would reduce greenhouse gas emissions and water and land use by about 45%? It would also reduce our reliance on the cruel and widespread practice of factory farming.

In the spirit of “growing your own”, I’ve recently created a small vegetable patch and herb wall in my garden and will be embracing lots of home grown vegetables and herbs to flavour up my dishes.

If I have any leftovers or scraps plus the garden waste, they all go into the compost bin at the back of the garden and then back onto the garden to feed the plants.

I’m going to be filling my meat free weekdays with yummy digestion-enhancing foods and lots of herbs and greens.

I love this vibrant and energized fresh salad of daikon and endive, two very powerful vegetables when it comes to digestion. It’s topped off with a spoonful of creamy spiced dressing and comes straight out of the pages of my new book Eat Right for Your Shape.

Daikon, a giant white radish and a cousin to red radishes, is used abundantly in Japan and Korea to aid digestion and cleanse blood. (more…)

Food Matters Live

What are you doing this weekend? Want to come and join us?

We're bringing the Food Matters Live Tour to your home!

Gather your friends, family and loved ones, get comfy on the couch or in the back yard and tune in to a full day of health and wellness celebrations. You'll meet James and Laurentine from Food Matters, Jon Gabriel, Dr Libby Weaver and me!

You'll experience delicious superfood recipe demos, visualizations you can do at home, expert talks, life-changing discussions and perhaps even a few surprises 😉

To book click here.

Fragrant Fish Stew

Seafood is something that we all need to eat more of, but can be a terribly off putting experience if it isn’t cooked properly, isn’t selected as fresh as possible, or has been repeatedly presented with little creativity or complimentary flavours.

Fish is in fact an extremely versatile protein that can be such a pleasure to eat. You just need a few different recipes that will allow this superfood ingredient to shine in different ways. This fragrant fish stew is one of them and it's one of my favourite recipes from my new book Eat Right for Your Shape.

Fish is a wonderful source of protein, omega 3 fatty acids and iodine; two essential nutrients that Western populations are generally lacking. The DHA fats within seafood are very important for brain health and mood; and it’s believed that most adults in the West are lacking in DHA’s and don’t even know it! It’s frightening to imagine how vast an impact this deficiency could be having on our productivity, focus and general mental health. (more…)

Chai Creme Brûlée

I can’t imagine a more comforting way to end the day than tucking into a gorgeously sweet crème brûlée. Sitting alongside my spiced poached pears with orange, it's a recipe taken from my new book Eat Right for Your Shape.

After that initial crack of the spoon hitting the caramelised roof of candied sugar, the dreamy smoothness of what lies beneath is a moment of pure indulgence.

If you’re having a big week of work, study, or managing a family, this ayurvedic treat would be the ultimate reward following a post-dinner Epsom salts bath with calming essential oils. And if I haven’t tempted you quite yet, there’s even more to celebrate in this delectable dessert. This isn’t your ordinary crème brulee laden with refined sugar and cream.

Some savvy switches have been made to make it allergy friendly and a balancing source of nutrition for pitta and vatta dosha’s.

Pitta’s who are governed by the elements of fire and water will benefit from the cooling qualities of coconut cream that will help to pacify a tendency towards heat imbalance driven problems including fever, inflammation and skin troubles like eczema. Although pitta’s should normally avoid oily foods, coconut products are the exception due to their cooling and soothing nature.

If you’re a vata- governed by air and ether elements; you’ll find that your creative, contagiously energetic energy can quickly become imbalanced; bringing a fast shift to worry, anxiety, dry skin and hair, and muscular aches and pains. (more…)

Coconut bark with rosewater, pistachios and raspberries

Love is in the air. Everywhere I look around...

Need a little something for Valentines Day? Why not try my sweet coconut bark recipe, a wonderful edible gift for you to make for your valentine.

I believe that the enjoyment of food should extend far beyond the taste and physical pleasure of eating- but should be a joy and meditative experience to select, prepare, revere in the aromas and the visual beauty of the creation as well.

Seasonal, mindful food preparation will bring an incredible sense of grounding into your life, a smile on your face and love in your heart.

Having a kitchen full of aesthetically beautiful, colourful snacks is something that can transform the little moments of your day into times of self-honour and indulgence.

This sweet and nourishing bark will hit all the points of pleasurable eating right through from the ingredient selection to the moment of savouring.

There really is something special about this sweet treat, it’s almost too beautiful to eat with its vivid colourful hues of red raspberries and glowing green pistachios and a sprinkling of rosewater, the flower of love.

Rosewater has been known to protect skin from infections, soothe the skin and create a lovely pH balance. If you want to find out more about the benefits of Rose Water, be sure to check out this link here.

This wholesome snack is also Ayurvedically designed; a perfect summer morning tea or light dessert to pacify the doshas of vata or pitta and comes from my new book Eat Right for Your Shape.

If you’re feeling anxious, with scattered thoughts, you’re vata may need some balancing. The density of healthy coconut fats in this bark will help to ground you physically and have a flow on effect to your fleeting mind and emotions. It will help to calm and balance your quickened energy, leaving you in a state of calm focus.

If you’re the fiery pitta type, with a strong desire to debate and argue and with a tendency to become hot, angry or agitated- especially in the summer heat; you’ll also benefit from the cooling effects of the coconut and the soothing, balancing effects of aromatic rosewater.

On top of the dosha pacifying qualities, your body will revere in the delivery of a potent punch of antioxidants including vitamin C, quercetin and gallic acid from raspberries that help to fight against cancer, heart disease and the signs of ageing.

Serve this stunning snack presented on your prettiest platter. It’ll make you and your partner feel like royalty- even if just for the few minutes (or seconds) it will take you both to enjoy it!

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Broccoli Bhajis + Chia Jam and Carrot and Beetroot Raita

If you're not familiar with the bite-sized Bhaji, it's a well-loved street food in India that's typically spicy. It's similar to a fritter- traditionally served on top of meals as a crunchy addition, but has also become appreciated on its own as a delicious snack enjoyed at Indian festivals, as a starter before meals, and as a comfort food during monsoon season served with a cup of steaming tea and a smile.

This crunchy golden bhaji is a recipe straight out of the pages of my new book Eat Right for Your Shape, based on Ayurvedic principles, and the dish differs from its traditional counterpart with the exclusive use of gluten free ingredients, minus the typical excess of hot spices.

The absence of spicy heat makes it the perfect snack to balance out the Pitta dosha which is commonly fiery and 'hot' in its inherent characteristics of competitiveness, irritability, and the physical symptoms of skin rashes, inflammation and hypertension when in an unbalanced state.

My version will also be seen majoring on the superstar ingredient; broccoli. Broccoli is an excellent source of vitamin C, folate, vitamin K and chromium. It's also high in fibre to aid in detoxifying the digestive system. As broccoli contains subtle bitter qualities that mimic the energy of air and ether; the effect on the fiery pitter is one of lightening, refreshment, toxin removal and cleansing.

The combination of the chickpea flour and brown rice flour makes a coating of complete protein; transforming it into a snack that'll fill and satisfy your hunger for longer, as well as stabilising blood glucose levels.

Enjoy these brilliant bhaji's warm as a light meal or snack served with my chia jam and carrot and beetroot raita.

Ingredients:

Serves 4

300 g (10½ oz/2½ cups) besan (chickpea) flour
2 tablespoons brown rice flour
pinch of bicarbonate of soda (baking soda)
Himalayan salt, to taste
500 ml (17 fl oz/2 cups) filtered water
extra virgin coconut oil, for shallow-frying
120 g (4¼ oz/2 cups) broccoli florets

Chia jam and Carrot and beetroot raita, to serve (recipes below)

Method

Sift the flours, bicarbonate of soda and salt into a medium bowl. Gradually add the water, stirring well to avoid lumps.
The mixture should have a smooth, paste-like consistency.
Heat some coconut oil (about 4 cm/1½ inches deep) in a medium, heavy-based saucepan over medium–high heat. Once the oil is hot (a small broccoli floret should sizzle and float), working in batches, dip the broccoli florets in the batter to coat well.
Drop into the pan and cook until crisp on all sides. Lay on paper towel to drain off any excess oil while you cook the next batch.

Chia Jam

Serves 4

This natural, sugar-free jam suits all doshas. Fruit jams are delicious, but obtaining the desired consistency and firmness usually requires a large quantity of white sugar. This recipe uses chia seeds to create a perfect consistency, and rice malt syrup to add sweetness to the apple and berries. Delicious on its own, it can be used as a topping for pancakes – or a dollop added to the mixing bowl will sweeten up cakes, and a spoonful added to the pan will highlight curries.

Ingredients

1 apple, cored and grated
125 g (4½ oz/1 cup) mixed berries
250 ml (9 fl oz/1 cup) filtered water
90–120 g (3¼–4¼ oz/¼–1⁄3 cup) rice malt syrup, to taste
35 g (1¼ oz/¼ cup) chia seeds

Method

Combine the apple, berries, water and rice malt syrup in a small, heavy-based saucepan over medium heat and bring to the boil.
Reduce the heat to low and simmer for 20 minutes or until the consistency is thick.
Remove from the heat, stir through the chia seeds and transfer to a sterilised jar.
The jam will keep in the fridge for 5 days.

Carrot and Beetroot Raita

Serves 3–4

520 g (1 lb 2½ oz/2 cups) sheep’s milk yoghurt
1 raw beetroot (beet), peeled and grated
1 carrot, grated
1 onion, finely chopped
1 small capsicum (pepper), finely chopped
1 garlic clove, crushed
1 teaspoon ground cardamom
Himalayan salt, to taste

Method

Combine all the ingredients in a large bowl by mixing gently with a spoon.
The raita will keep in an airtight container in the fridge for 3–4 days.

Happy Cooking 🙂

Lee x

Sunwarrior CLASSIC PLUS organic protein powder

Buying the right protein powder can be extremely confusing, especially when you’re looking for one that’s full of protein, easy on the digestive system and contains no hidden nasties!

One brand, Sunwarrior, has introduced a protein powder called Classic Plus that is not only tasty, but a great way to hit your nutritional jackpot each day.

The Classic Plus organic plant-based protein powder is completely raw, organic, gluten-free, dairy-free, soy-free, hypoallergenic and Non-GMO. This powder is perfect for anyone needing a protein boost; regardless of the diet they’re following. It’s nutritious and packed full of vitamins and minerals without lacking on the taste factor which is a big plus when it comes to supercharging your morning smoothie.

Protein powders can be extremely tough on the digestive system and gut however, Sunwarrior have created a formula that is easily absorbed and digested, and even has the bonus of increasing absorption of vitamins and minerals. If you want to rebalance your body’s alkalinity and improve your overall wellbeing with just a scoop of powder, then Sun Warrior is your answer.

The Sunwarrior Classic Protein uses raw sprouted brown rice to create a hypoallergenic protein powder that contains all the essential and non-essential amino acids. This beautiful protein powder is gluten-free, soy-free, dairy-free and has a silky-smooth texture that’s often difficult to find in vegetable-based protein powders.

The powder is composed of brown rice protein which is gentle on the digestive system, making it gut-friendly and Lee Supercharged approved! It’s also rich in lysine, an amino acid that’s often missing in action among the many plant-based protein choices in the market.

One of the powders in the Sun Warrior range is Classic Protein which can assist in weight loss, helping to boost energy and balance cholesterol levels. The powder is one of the best vegan protein powders on the market, as it’s naturally rich in vitamins and minerals and is super easy to digest, making it suitable for any lifestyle. Pop a scoop into your morning smoothie or use in an afternoon raw treat!

The Classic Plus variety builds on the original brown-rice protein and has the additional PLUS of pea protein, chia seeds, quinoa and amaranth. This super combination is plant-based and powerful, so perfect for an extra protein hit. Pea protein is low in calories and extremely nutrient-dense, making it a remarkable plant-based protein. Pea protein is also great for supporting a healthy heart and regulating blood sugar levels.

Another key ingredient in this mix is quinoa. Everybody loves the protein-rich, high-fibre and calcium-packed superfood seed (yes, seed!) quinoa! It stimulates the immune system and is full of iron, magnesium and other trace minerals.

The next pocket-rocket addition is small in stature but huge in benefits; Chia seeds, are included in this protein blend. Not only are they high in omega fatty acids, protein and minerals, they’re also rich in soluble and insoluble fibre so they can have a prebiotic effect within the body.

The final nutrient included in this power protein powder is amaranth, which is sustainable, delicious and nutritious. Unlike many vegetable-proteins, amaranth is high in bioavailable protein and even contains all the essential amino acids.

Find out more about Sunwarrior Classic plus organic plant-based protein powders here. http://www.sunwarrior.com.au

Healthy Gut + Banana and Mango Smoothie

Now is a great time to look at the health of your gut, especially after ongoing January festivities where holiday over-eating may have left you feeling a little worse for wear.

Gut health is by far the best way to nudge off a few excess kilos gained during the over-indulgent festive season.

If you haven’t already tried it or seen it in stores, my Love Your Gut powder, which is all natural and made from naturopathic grade, organic and fresh water diatomaceous earth is the perfect antidote to seasonal weight creep and will get you back on track.

This all natural food based ingredient will give your gut that little daily spring clean it craves, particularly after a long-winded holiday eating splurge that seems to run for the best part of the new year and beyond.

It’s not just our cupboards that need a bit of tender loving care, our hard working colons do too!

Diatomaceous earth is the superfine fossilised remains of fresh water diatoms, a natural type of hard-shelled algae. For hundreds of years our ancient ancestors recognised algae as an incredible food source, holding magnificent health benefits. But for some reason it has taken us a long time to reap those benefits.

The wonders of algae lie in the silicon makeup. Silica provides an abundance of health benefits, from boosting hair growth, to easing skin problems such as redness, acne and eczema. Slowing down the degenerative break down of connective tissue, to increasing calcium deposits to bone.

Getting sufficient amounts of this super mineral is essential. However, it’s not all in the mineral composition, diatomaceous earth holds many other benefits as it’s anti-bacterial, anti-viral, anti-fungal and anti-any nasties in the form of parasites. It helps with increased nutrient absorption, better immunity and improved waste removal. 

Due to the texture of this natural sediment, it very gently exfoliates the intestine wall, sweeping away all impurities that sit in your gut.

These unwanted toxins block our bodies from absorbing vital nutrients, and therefore decreasing our general well being, energy and happiness.

Once the junk has been removed from your trunk, you will nourish and glow from the inside out. It’s easy to take and tasteless too without any additives. It's also suitable for vegans and is gluten and GMO free.

Simply add a tablespoon to water, juice or a smoothie twice a day before meals and scroll down for my favourite gut soothing smoothie.

Here's a short video about the benefits of Love Your Gut powder, which can be purchased here.

Happy Gut Banana and Mango Smoothie

Serves one

Ingredients

1 frozen banana
½ cup frozen mango chunks
1 cup almond milk or milk of choice
1 tsp Love Your Gut powder
1/2 teaspoon vanilla powder or extract
Pinch cinnamon
Pinch nutmeg
1/2 tsp turmeric

NOTE: If you don't have all the right ingredients, you can use our Golden Gut blend and just add mango and banana and milk of choice.

Method

Place all ingredients to a high-speed blender and whizz until combined and smooth
Pour into a tall glass

You can also spice up your mornings by adding this fine powder to one of the gut healing drinks from my Love Your Gut recipe book.

‘Straya Day Lamingtons

‘Straya day is almost here and I’m celebrating the ‘Bush Capital’ with a healthy version of one of our nation’s iconic sweet treats.

Although not being born an Australian, celebrating this day has never felt alien to me and it’s a wonderful thing to have a special day nominated to praise and thankfulness at being able to live in this radiant country.

Marking ownership, community, belonging, love and acceptance are feelings that all Aussie’s and newfound-Aussie’s like myself are able to experience first hand.

And on that note, what better way to celebrate our national birthday than to fire up the Barbie, throw on your swimmers, forget any troubles and rejoice with family and friends with the sun brimming down on us!

Bounding forward with this sense of belonging and togetherness, I’d love you to create some unique national treasures in the form of delicious Lamingtons.

Did you know that these scrumptious chocolaty treats were named after Lord Lamington? However, how they came to be square is a question slightly more shrouded in mystery.

Either designed around the appearance of Lord Lamington’s favourite hat, or made originally from dirt by the Lord’s youngest niece whilst she was making a ‘mud pie’ with a twist in her garden, it has never been officially confirmed, however what we do know is that the Lord’s niece had quite the vivid imagination.

Taking on the spirit of this sprightly little girl and her homemade mud pie, I’m sharing my ‘Straya Day Lamingtons recipe from my new cookbook Supercharged Food For Kids. It’s a print version of my popular eBook.

Getting children involved in the making of food is an enjoyable way to bond after a busy day or week of school, not to mention a pleasurable way to get hands on and have fun and just relax in the kitchen. Ok, maybe not relax completely but it sure will be entertaining! Minus the clean up 😉

With your children learning the ways of the quantities, measuring and mixing, their hard efforts don’t go a miss, a little reward of licking the bowl (we all do it!) will be sure to place a wide grin on their chocolate smeared faces!

So let’s grease those paws and pans and get baking to celebrate our joyous day.

Happy Australia Day everyone 🙂

‘Straya Day Lamingtons

Makes 12

Ingredients

6 large eggs
2 tablespoons rice malt syrup
1 teaspoon alcohol-free vanilla extract
55g (2oz) extra virgin coconut oil, melted
60g (21/4 oz/1/2 cup coconut flour
1 1/2 teaspoons gluten-free baking powder
180g (6 1/4 oz/2 cups) desiccated coconut

Icing

110g (3 3/4 oz/1/2 cup) extra virgin coconut oil
45g (1 1/2 oz) coconut butter
55g (2 oz/ 1/2 cup) cacao powder
60ml (2 fl oz/ 1/4 cup) almond milk
90g (3 1/4 oz / 1/4 cup) rice malt syrup
pinch of ground cinnamon
1 teaspoon alcohol-free vanilla extract

Method

Preheat the oven to 160°C (315°F)
Grease and line a 20cm (8 inch) square cake tin
Using an electric mixer, beat the eggs with the rice malt syrup and vanilla until light and fluffy.

Beat in the coconut oil, then gradually beat in the coconut flour and baking powder until smooth.
Spoon the batter into the prepared tin and bake for 25-30 minutes or until golden brown and a skewer inserted into the centre comes out clean.

Remove from the tin and cool on a wire rack.

To make the icing, stir all the ingredients together in a bowl until smooth.
Spread out the desiccated coconut on a plate.
When the cake is cool, slice into squares and dip each square into the icing, coating well.

Roll in the coconut, ensuring all sides are covered.

Refrigerate to set the icing.

The Lamingtons will keep in an airtight container in the fridge for 3-5 days.

Eat Right for Your Shape Video

I've put together a little video for you, it's just me, no filters, no makeup, no spicy effects or souped-up editing.

I'm feeling relaxed at home in my kitchen and I'm talking about my new book Eat Right for Your Shape. I hope you'll like it!

This book takes a fresh look at the ancient healing system of Ayurveda and applies it to the way we eat and live.

It's been cooked up in the Ayurvedic kitchens of Kerala, where I spent time last year studying Ayurvedic nutrition and cooking and getting my head around the doshas and supercharged ingredients.

If you want to learn more about the book and see photos of the recipes you can go here.

Or you can click on the video below to hear me talk more about my philosophies behind the book.

If you'd like to buy a copy click here and you'll receive The Renewable Table eBook as a gift.

Happy Gut Banana and Mango Smoothie

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