Lee – Page 44 – Supercharged Food

Slippery Elm Porridge

Today I want to share with you a comforting, gut-healing recipe that was my staple when I was healing my digestive system. It can be eaten for breakfast or at any time during the day when you feel like a warm, soothing bowl of healing goodness.

Introducing Slippery Elm porridge!

Many of you may have never heard of this herb but it’s been used as both food and medicine in many herbal traditions including Native American, Ayurvedic, traditional Chinese, and Western medicine.

This demulcent has been shown to neutralize acidity and protect mucous membranes along the GI tract by coating the membrane surface.

The nourishing porridge I’m sharing with you today will really help to soothe irritated intestines by isolating the acidic environment and coating and promoting tissue regeneration.

It’s the perfect breakfast if you think you may have leaky gut as it helps to seal and soothe your gut lining, reduces constipation and wonderfully, does not cause tummy bloating.

If your leaky gut is particularly troublesome, you can have this porridge three times a day for three days to supercharge your gut healing and then return to eating it as a meal replacement when needed.

You can also make a small healing drink with a teaspoon of slippery elm and half a cup of warm water to be taken half an hour before meals.

How to make Slippery Elm Porridge

Ingredients

1-2 tablespoons of Slippery Elm Inner Bark Powder (found in any health food store)
¼ teaspoon powdered stevia,
½ teaspoon vanilla
¼ teaspoon cinnamon
1 cup almond milk

Method

Place the Slippery Elm into a blender.
Add the stevia, vanilla, cinnamon and almond milk.
Blend until smooth.
Pour mixture into a small saucepan, and over a low heat bring it gently to a simmer whilst stirring constantly until it thickens.
When its ready, (it should be the consistency of soft porridge) remove from heat and spoon into a bowl.
Eat immediately.

You can make any variation you like, using hot water or coconut milk, half a teaspoon of cacao powder (if you can tolerate it), a sprinkle of chia seeds, shredded coconut.

Try it and let me know what you think!

Lee xo

White Fish Soup with Saffron

Bring on the convenience of a one-pot meal that just simmers on the stove-top, ready to be enjoyed to it’s full potential.

White Fish Soup with Saffron is a beautifully light and flavourful soup that’s injected with dose of precious saffron, a spice so colourful and aromatic that it changes the profile of a meal and acts as a versatile medicine that has been used since ancient times. This recipe is from my latest book Heal Your Gut.

The foundation of this dish is fish stock, a nourishing and gut friendly building block rich in essential minerals: iodine, calcium, magnesium, phosphorous, silicon and sulphur that will provide your body with an variety of nutrients and omega-3 fatty acids to boost the gut and the brain.

Fish stock also contains gelatin, to help seal the digestive tract and improve the digestion of food through its hydrophilic (liquid attracting) properties.

If you prefer, you can use vegetable stock in this recipe but don’t be afraid of fish stock, really it’s affordable and ever so simple to make. There’s no roasting or long simmer times, all you need is half an hour in the kitchen to get a good result. (more…)

Kakadu Plum and Blueberry Ice Cream

G'Day Mate. I've got a fair dinkum Aussie recipe for you today.

Struth it's bonza. (Translation= Wow + tastes really delicious).

If you're looking for a hip and healthy dessert that will pep you up AND cool you down, then 'av-a-go-yer-mug' at this.

Introducing my luscious Kakadu Plum and Blueberry Ice Cream.

This recipe was inspired after I was enlisted by Natural Instinct to come up with a bunch of lunchtime recipes using ingredients featured in their skincare range. You can read a review of the range here.

One of the challenges was to use an interesting native ingredient called Kakadu plum which was used traditionally by Australian Aboriginals as an antiseptic and soothing balm for aching limbs.

With more than twenty times the vitamin C content of oranges I was eager to try out this Supercharged Food and create a gourmet dessert that was not only simple to make but also healthy and delicious.

Want to know how I went? Watch the video about how to make it here or scroll down for the recipe.

(more…)

Come and Meet Our Experts

There are so many ways to improve the health of your gut, from hypnotherapy, to meditation, naturally with food, or more commonly with over the counter packet drugs made for the average Joe, not specifically modified for different people, severity of symptoms or individual sensitivities.

Bearing all of this in mind, when I created my Heal Your Gut program I sought to offer a wide variety of specialist information and advice to be available at your fingertips. A wealth of knowledge that has been learned, handed down, tried and tested and scientifically proven from a team of professional medical practitioners, gastroenterologists, naturopaths, nutritionists and integrative doctors.

Each one of my carefully picked experts has their own methods and experiences, and come from a varied background, a mixture of Western and Eastern philosophies and practices so you can learn as much as you can, and choose the healing pathway that is right for you. Being bi-cultural myself, half English and half Indian it was important for me to offer both sides of the medicinal and cultural coin.

I’m happy to report that together, my team of experts creates an amazing wealth of knowledge that you can draw upon and take on board, based upon your own personal circumstances and requirements.

I’d love to introduce you to a few of them:

Firstly, let me introduce you to our specialists.  

Dr Vincent M. Pedre III (M.D) is a resident medical doctor from the United States. He’s a qualified internist (specialist in intestinal diseases). His philosophy and practices are a blend of both Western and Eastern medical traditions. He is a Clinical Instructor in Medicine at the Mount Sinai School of Medicine, as well as certified in yoga and Medical Acupuncture. Having suffered from IBS for years he understands how life debilitating this illness can be. Believing that the gut is the ‘seat of all health’ he aims to heal from the inside out.  He has just released a book called Happy Gut.

Dr Libby Weaver (PHD) is our resident biochemist and one of Australasia’s leading nutritional biochemists. Dr Libby spent 14 years at University and graduated with a bachelor of Health Science majoring in Nutrition and Dietetics with honors and a PhD in Biochemistry. Combining holistic approaches with her scientific education and seventeen years of clinical experience she addresses the link between how stress impacts the gut.

Dr Jillian Sarno Teta  is a naturopathic doctor who has studied biology, energy and environmental analysis and naturopathic medicine. This incredible woman is the creator of the Fix Your Digestion gut restoration program, using all her different studies to give an easy guide that helps people improve their gut health. (more…)

Meet our Happy Campers

If you're dealing with digestive issues, feeling fatigued, or simply just don’t feel yourself at the moment, then this could be because of the health of your gut.

Poor gut health can exacerbate symptoms and be the cause of health complications, many of which aren’t as obvious as you might think. You could be suffering from skin rashes, anxiety, hormonal imbalances or poor immunity, common symptoms that you may not normally attribute to your gut.

If you feel the time is right and you're considering doing my four week Heal Your Gut Program I'd love to share with you some feedback I've received and introduce you to a few of the members of our ever-growing community. You can find more testimonials here too. The next program starts on Monday 8th August 2016 and you can sign up here or find out more about it here.

Jules

Jules says “Your Heal Your Gut Program is great. My whole family are now eating EVERY thing from the program!! I'm so happy my husband and I am sharing the cooking. This has become a family thing! This photo was taken at the end of the heal your gut program! I'm glowing.”

Anne

“I am so grateful for my new lease on life after completing Phase 1 from your Heal Your Gut program. After a kidney infection 4 or 5 years ago, I took antibiotics for a year, then my muscles started aching and I was diagnosed with an autoimmune disease, tested for MS, etc. So then I was on Prednisolone for 2 1⁄2 years. My skin was bumpy and dry and I had fine lines on my face, I had migraines for the first time in my life, my hair was thinning, I definitely had a foggy brain, leg muscles ached, and I was always tired. I knew it was inflammation, but did not know how to fix it, apart from taking more anti inflammatory drugs.

My sister in law heard you on 3AW and called me, saying that my symptoms were the same as yours. My first week was pretty rough, with headaches and flu like symptoms for a week. Then exactly 7 days later I felt fantastic. Much more energy, no brain fog, and generally brighter and happier. Friends have noticed it even in my voice.

My legs are back to normal, no more pain, which is amazing. In two weeks I had lost 5 ks, and after 4 weeks I had lost 7 kilos, which was great although I hadn’t done this for weight loss. The saliva test shows I had/have Candida, so I am on a roll now and will continue with the same protocol. It was very comforting to have the recipes to follow, and be much more organized about buying supplies. My son really loved the soups, especially the cauliflower and turnip soup. And I was doing the supercharged shake for us both each morning! I feel so happy that I now know what was wrong with me and have the ability to fix it! This is life changing for me, thank you so much Lee.” Anne

Jodie

Jodie emiled us to say “I have completed the HYG program twice now, each time with spectacular results! After suffering with thyroid & IBS issues for many years, I can now say I have gained control over those chronic symptoms that once left me debilitated & depressed – all thanks to Lee & her HYG program.

The major results for me include; dramatically increased energy levels, more sound & restful sleep & the joy of clear thinking where once there was only fog. As an unexpected bonus, I have lost around 15 kilos of unwanted weight I thought I could never shift after years of trying! Through completing the program I now understand much more about the connection between your gut & mind & which foods work with you to soothe & heal. I know I need to take the time to give my digestive system a rest & the importance of including pre & probiotic rich foods in my eating. The recipes on the HYG program do all this & so much more to introduce you to & show you how to maintain your health through mindful eating habits. The support from Lee & the other participants is invaluable throughout & gave me the motivation & inspiration to keep at it when things got tough.

I can’t thank Lee enough for sharing her program & would highly recommend it to anyone seeking ways to improve their health & wellness.”

Belle

Belle sent in a photo of her skin after week one “These are the changes to my chronic skin condition just 9 days after being on the program! I'm seeing such great results. Thank you.”

If you think my Heal Your Gut program could be what you're looking for then why not join me? It’s easy, uncomplicated, and life changing. You'll also become a part of the ever growing HYG community.

My positive and invigorating programme starts on Monday 8th August 2016 and I really do hope to see you there soon 🙂 Click here to register for the next round.

Lee x

Chamomile and Lavender Tea – The Dynamic Calming Duo

Holmes and Watson, Batman and Robin, Bogey and Bacall, just a few dynamic duos who although can exist independently, are so much better when intertwined.

Aristotle familiarised the concept of synergy when he coined the term “The whole is greater than the sum of its parts” and my next couple is just that, a food-pairing match made in heaven.

If you’re looking for a relaxing nightcap to enjoy at the end of the day, when you’re done with all the hard work and ready to put your feet up and snuggle in with a good book then look no further than this soothing elixir from my book Heal Your Gut.

The combination of two of my favourite delicate and calming herbs – Chamomile and Lavender - will settle your nervous system and relax your digestive system, especially if the day has left you feeling stressed or tense and dinner preparation has stolen much of your well-earned evening.

On the other hand, if you're a coffee lover who can't go a day without a fresh cup of coffee, then you should definitely try out coffee subscription UK, and have coffee delivered to your home whenever you need.

For centuries, the Chamomile plant has been used for medicinal purposes, with the flowers often being enjoyed as a fragrant tea. Due to its gentle nature and calming, soothing aroma and flavour, Chamomile tea has grown a reputation over the years as one of the safest beverages that can be enjoyed by all – including children and the elderly - to treat insomnia. (more…)

Natural Instinct Skincare

For me, the Natural Instinct skincare range ticks all the right boxes.

That’s because it's created entirely from certified organic extracts, pure essential oils and lovely plant derived, truly natural ingredients.

Considering the high quality of the products I’m also very surprised at how affordable they are. It's also pleasing to know that I’m supporting an environmentally conscious brand and one that takes its ingredients seriously.

The range is quite vast; with plenty of options targeting dry, normal and even sensitive skins.

The body washes, shampoo and conditioners come in handy pump bottles, and so far my skin and hair has rejoiced at the moisturising qualities. I’ve been using the products for four weeks now and have seen a difference to the shine and texture of my hair.

Many natural hair products are especially drying, but these products hit the mark. My hair is soft and silky without a greasy build up; exactly what I’m looking for in a shampoo and conditioner.

One of my all time favourite products in the skincare line includes the Replenishing Cream Cleanser; which effectively removes makeup and dirt, leaving my skin feeling clean and fresh but also well moisturised. Not only does it gently cleanse and moisturize, it also provides eight hours of continuous hydration.

The cleanser features ingredients such as Rosehip Oil to gently wash away impurities & improve the health of your skin. It’s also been enhanced with Kakadu Plum, an ingredient which is supercharged with Vitamin C and one I have used more frequently in the kitchen since discovering it’s unique qualities.

I recently added it to my ice cream when I was creating recipes for a Natural Instinct lunch and it tasted sensational! You can watch the video about how to make the yummy icecream here. It’s the perfect ingredient for skin clarity and has powerful antioxidant qualities too.

I also love to use the Restoring Night Cream which is full of lovely anti-ageing essential oils, providing extra nourishment while I sleep. It provides twelve hours of continuous hydration and is antioxidant rich to deeply nourish and hydrate the skin, promoting healthy skin elasticity so when you wake up your skin feels totally replenished and has a radiant glow.

As well as Kakadu plum, moisturizing sweet almond oil is featured in the night cream which not only smells delicious but can help to firm up crow’s feet, wrinkles and any areas of pigmentation while you sleep!

To find out more about Natural Instinct skincare products you can visit their website here.

Did you know that Natural Instinct products are formulated free from over 400 potentially harmful ingredients? The full list of these ingredients can be found here.

Natural Instinct Sunscreen Range

The Natural Instinct Sunscreen Range are fantastic go-to sun protection products to use during the hot summer months when the sizzle factor is high.

The brand new range, featuring three, truly natural SPF30 sunscreen products for the whole family is another reason to stay sun smart this summer especially when you have natural options at your fingertips.

Natural Instinct’s sunscreen range, includes an Invisible Natural Sunscreen SPF30, a Tinted Face Natural Sunscreen SPF30 and Kids Natural Sunscreen SPF30, and is ideal for those concerned about the effects of harsh chemicals that can often be found in non-natural, synthetic chemical based sunscreens.

Using mineral based sunscreens on your face and body, is more nourishing on the skin and reduces the chance of irritation due to the gentle ingredients used.

Natural Instinct’s new sunscreen range offers three hours of water resistance, making it well suited for active families who want to get outdoors and make the most out of the summer months. Screen Shot 2015-10-22 at 3.41.52 pm

For a very affordable price you can have access to lightweight, synthetic chemical free and non-greasy products that are free from harmful ingredients that can potentially leech into the blood through the skin like parabens, toxic UVA blocker octyl methoxycinnamate and hormone disrupting Benzophenone.

The sunscreen range uses the natural mineral zinc oxide, that acts as a physical blocker, reflecting harmful UVA and UVB rays (unlike synthetic chemical based sunscreens that absorb UVA / UVB rays) to provide a safe and effective barrier to UV rays.

Known for its effective, broad-spectrum coverage and non-comedogenic properties, Zinc Oxide provides full coverage sun protection without irritating the skin – making it the perfect choice for sensitive skin types.

The new children’s range is also a brilliant product for parents; leaving a white, protective layer on the skin so you can ensure that you aren't leaving any areas of young children’s delicate skin exposed to potential sunburn risks.

I vote the sunscreen range an all round wonderful product offering that suits all skin types and is a great choice for families.

Natural Instinct’s new Invisible Natural Sunscreen SPF30, Tinted Face Natural Sunscreen SPF30 and Kids Natural Sunscreen SPF30 range is available in leading pharmacies, including Chemist Warehouse, My Chemist, Good Price, Terry White Chemists.

Did you know that Natural Instinct products are formulated free from over 400 potentially harmful ingredients? The full list of these ingredients can be found here.

Healthy Fish Curry

Screen Shot 2015-11-07 at 9.05.00 am

I’m incomplete without a tasty curry, especially in the warmer seasons when beautiful fresh seafood and colourful vegetables of all kinds are in abundance.

If you regularly have your pantry stocked with an array of staple spices and a couple of tins of coconut milk, you can use up whatever seasonal proteins and plant based ingredients are available to you to produce a nutritionally supercharged meal.

When shopping, I’m usually on the lookout for whole food ingredients that provide extra nourishment into my meals, and for this recipe I've added in a wholesome dose of Lucky Cashew Meal which is a new ingredient that I recently became aware of. I’ve used it to both thicken the liquid, offer natural sweetness and provide some impressive health benefits.

Cashews are a supercharged food because they’re high in protein, and magnesium; a mineral that many people are deficient in, ad one that’s important for preventing muscle tension, maintaining blood pressure, keeping bones strong, reducing the risk of heart disease and addressing neurological disorders.

Cashew meal is useful to keep on hand as a pantry staple because of its versatility. It's an additive free, real-food plus it’s a gluten free ingredient that can be used to crumb meats, add protein to smoothies, bring flavour and thickness to curries, soups and stews, and as a substitute flour in wheat free cooking and baking.

This healthy fish curry with cashew meal is a super speedy and delectable way to enjoy white fish such as barramundi, snapper, dory or flathead fillets that are available to you through your local fish market.

Hitting the farmers market to gather the freshest seasonal vegetables will also ensure you can enjoy the full potential of vibrant flavour from this aromatic dish.

You’ll love this healthy fish curry. Whip it up and let me know what you think? SEL00514 Lucky Cashew Meal Low Res

Full Disclosure: This is a sponsored post, and payment goes towards the running of Supercharged Food.

Lucky Cashew Meal – RRP $7.99  is available from Coles in the baking aisle, near the Lucky Almond & Hazelnut Meal.

Healthy Fish Curry

Ingredients:

500 grams of boneless, skinless white fish - cut into bite-size cubes
6 teaspoons curry powder
1/3 cup Lucky Cashew Meal
3/4 teaspoons salt, divided
2 tablespoons coconut oil
1 large onion, chopped
1 tablespoon chopped garlic
1 can coconut milk or coconut water
1 cup reduced-salt fish stock
2 cups cubed sweet potato
1 cup sliced carrots
1/2 cup chopped celery
3/4 cup frozen peas

Method:

Place fish in a medium bowl. Sprinkle with 1 teaspoon curry powder and 1/4 teaspoon salt; toss to coat. Heat 1 tablespoon of oil into a pan oven over medium-high heat. Add fish and cook, stirring once or twice, until mostly browned, 6 to 8 minutes. Transfer to a plate.

Heat the remaining 1 tablespoon oil in the pot and add onion and garlic. Cook, stirring often, until the onion is starting to soften, 2 to 4 minutes. Stir in the remaining 5 teaspoons curry powder and cook, stirring, until fragrant but not browned, 30 seconds to 1 minute.

Add coconut milk / water, stock, sweet potato, carrots, celery and the remaining 1/2 teaspoon salt and bring to a boil over high heat, stirring often.

Reduce heat to medium-low to maintain a gentle simmer and add Lucky Cashew Meal. Cook, stirring occasionally, until the potatoes and carrots are tender, 10 to 12 minutes.

Return the fish to the pot and add peas. Remove from the heat. Serve with brown rice or quinoa.

Lee x

The Wholesome Cook, Martyna Angell

The Wholesome cook is a stunning book featuring do-able healthy and nutritious meals that are not only approachable but devoid of over-complication and unpronounceable ingredients that cost an arm and a leg.

Martyna experienced a traditional upbringing where wholefoods were the norm and throughout the book she interweaves her cultural background into the beautifully crafted recipes.

Growing up in Poland meant that family shopping trips to the local farmers' market would result in basketfuls of farm fresh and in-season produce filling up her fridge and pantry, and the underground cellar piled up with delicious preserves, pickled wild mushrooms, and homemade pasta stocks and sauces.

Her cook-from-scratch training was a family affair and evident when you flick through the beautiful pages of the book to discover a well ordered menu beginning with a homemade basics section with wholesome staples such as dressings, spice mixes, pestos and sauces and stocks.

You’ll find her personal take on non-healthy foods, ways to detox your fridge and pantry and also a chapter on food wastage a subject which is somewhat de rigueur.

I love the roasted vegetable salad, poached chicken and crab salad and hot raspberry and apple kisiel, a Polish hot jelly made with tapioca flour.

Martyna is a talented cook with a unique approach to creating recipes that not only light up the page and are supremely beautiful to look at, but also extremely tasty and adaptable for many different diet styles.

The Healthy Life – Jessica Sepel

Jessica's book is an allegory of her own inspiring journey towards freedom with food and thriving health.

Her wisdom shines through in its pages; encouraging a shift from the outdated calorie-counting and restrictive dieting approach to eating.

Instead, her philosophy is one which acknowledges that good health can be attained when we heal our relationship with food and embrace a mindset of self love.

Jess's personal story is interwoven throughout the entire book, and includes a helpful step by step plan of how she healed her personal relationship with food, which then radiated into a healthy mindset and physical body.

The Healthy Life is peppered with hand painted illustrations and natural photography which focusses on the delicious recipes within. My favourites include the Japanese Broccolini and Green Bean Salad, Asian Style Snapper, Slow Cooked Lamb Shoulder and Chocolate Frozen Yoghurt.

This practical guide will equip and empower you to embrace clean eating with passion, which will have wonderful effects on your skin, gut, immune system and energy levels.

For more information about Jess visit her website here.

Happy Go Paleo, Irena Macri

I am so refreshed by easy going, non-fussy, non-judgemental and all embracive health resources, and Irena's book totally nails this vibe in her creation of Happy Go Paleo.

As the name suggests, this paleo guide won't leave you feeling like a failure before you've already begun, but will encourage you with light-hearted passion to begin your own paleo-inspired journey and explore its benefits.

On a practical level, the gorgeous recipes are complimented by helpful menu plans, with ideas for full meals, and side dishes that are completely gluten and sugar free.

The ingredients lists are also very approachable for the everyday home cook so you won't be sent on a wild goose chase to try and pin down anything wildly exotic.

Irena has a section on her favourite feasts and themed menus as these are her way of having fun in the kitchen.

Here she embraces the concept and mood of a meal to bring wildly abundant feasts such as Havana Nights, Cuban Steaks served with Mojito Tomato Salad and Star Anise and Coconut Braised Sweet Potato.

You'll love the nourishing Warm Superfood Bowl theme which features Roasted Buckwheat with Garlic and Tomatoes served with Mushroom Medley, Warm Silverbeet and Hazelnut and Lemon Crumbs.

This is a wonderful cookbook that will help you to realise how enjoyable and easy 80/20 Paleo eating can be.

For more information about Irena visit her website Eat Drink Paleo here.

Jules

Anne

Jodie

Belle

Free supercharged recipes delivered to your inbox!