Living in Australia means that many of us down under get to enjoy the abundance of seasonal produce throughout the year.  Because we change our clothing to move with the seasons and stay cool in summer or warm through the winter months it makes perfect sense to apply that to our eating habits and adapt our diets to move with the seasons, taking full advantage of all of the fresh and plentiful produce that are so readily available here.

Not only for practical and ethical reasons but whenever I can, I strive to buy food that is in season. I find that I can really notice the difference in taste because produce has had the chance to ripen and develop naturally. It’s also kinder on the hip pocket too if you buy seasonally and in bulk and freeze or dehydrate for the upcoming months when produce may become hard to source and more expensive.

It doesn’t make sense to shell out more money for food that has travelled thousands of kilometres when locally sourced, fresh produce is brimming with more nutrients and minerals that have been lost on long journeys and by hanging about in cool rooms.

Once a week I head down to my local farmer’s market to see what’s on offer.  It’s fun to get to know the growers and producers of your produce, and build a rapport with them.  Buying at farmer’s markets supports farmers to maintain farmland and helps to add more green space in local areas.

Now as we head into summertime in Australia, you’ll notice an influx of the most delicious fruits coming into season and farmer’s market stalls and local grocers are filling their shelves with beautiful and delicious summer berries.

I’m going to share three of my favourite summer berry recipes, my luscious sugar free, fruity, strawberry jam, and two summer drink recipes, a raspberry spritzer and a strawberry granita from my brand new book Supercharged Food, Eat Clean, Green and Vegetarian.

There's nothing quite like a enjoying big dollop of strawberry jam on toast and biting down on full, ruby red, sweet-heart shaped strawbs for breakfast.  Preserving is the perfect way to use up seasonal strawberries and avoid wastage.

Commonly known for its antioxidant properties, the little strawberry offers a wide range of health benefits too;

• Strawberries are great sources of Vitamin C, instrumental in supporting your immune function. Unlike most mammals, we don’t have the ability to produce Vitamin C naturally, which is why it’s so important that we meet our daily requirements from the foods we eat. 100gs of strawberries contains 58.8 mg of Vitamin C, which is more than the Australian Recommended Daily Intake (49mg/day).

• As well as being a great source of Vitamin C, strawberries are rich in antioxidants, which are vital in defending the body from free radical damage. Chronic diseases can arise when cellular DNA is damaged, sometimes by free-radical damage.

• Strawberries play a role in reducing inflammation of the joints due to the antioxidants and phytochemicals found in the fruit. A study conducted by the Harvard School of Public Health, highlighted that women who ate 16 or more strawberries per week, were 14% less likely to have elevated levels of C-reactive protein, a blood biomarker that signals the presence of inflammation in the body.

• According to new research published from Harvard Medical School, women who eat more than three servings per week of blueberries and strawberries, have a 32% lower risk of having cardio vascular disease. This benefit is due to the flavonoids in the berries known as anthocyanins, which are antioxidants that give these fruits their characteristic red and purple hues.

When shopping for strawberries organic varieties are best, look for undamaged fruit with no signs of mould. There can be over sixty types of pesticides sprayed onto strawberries as possible fungus prompts farmers to spray, and pesticide residue remains on the surface.

Whether you enjoy them just as they are, tumbled upon your porridge in the morning, as a long replenishing drink, sweet dessert or a homemade topping such as strawberry jam, make the most of all of the spectacular summer berries this season.

Strawberry Jam

WF, DF, GF, VEG, VG

Makes one jar

Ingredients

• 2 punnets strawberries hulled and sliced in half
• ¼ cup rice malt syrup
• 1 tsp vanilla

Method

• Place strawberries in heavy bottomed saucepan on medium heat, add rice malt syrup and bring to boil.  Stir for 20 minutes until the consistency is thick and strawberries have cooked through.
• Whilst still hot transfer to sterilised preserving jar and store in cool dry place.
• Jam keeps for 2 weeks in the fridge.

Strawberry Granita

WF, DF, GF, VEG, VG

Ready for a transcendental experience?  As your granita starts to melt it will became half slushy half granita and the flavour of the berries will burst through onto your taste buds with vigor.

Serves 2

Ingredients

• 3 punnets of strawberries, stems removed (frozen)
• 1 TBS rice malt syrup or sweetener of choice
• 2 TBS coconut milk
• coconut flakes to serve

Method

• Place frozen strawberries in a blender and add rice malt syrup or sweetener of choice
• Blend until smooth, and then place in the freezer until hardened up
• Remove from the freezer and return to the blender and process to icy flakes
• Spoon coconut milk into a tall glass
• Add granita and decorate with coconut flakes to serve

Raspberry Spritzer

WF, DF, GF, VEG, VG

To think that only multinational fizzy drink corporations can create a bottom-kicking beverage is the misconception of the century. The proof is in this delicious homemade sparkling swill which will dazzle drinkers with its bright pink hue and zinging flavours of raspberry and coconut. Place it on the summer lunch table and wow your friends and guests.

Serves 2

Ingredients

• 1/2 cup lemon juice
• 1 cup frozen raspberries
• 2 cups sparkling water
• ¼ tsp liquid stevia or sweetener of your choice
• 6 coconut water ice cubes

Method

• Place raspberries in a bowl, squish with a fork and set aside for 15 minutes
• Pour them into a fine mesh strainer add lemon juice and then using the back of a spoon push through into a jug, scraping the outside of the strainer as you go
• Add stevia and stir
• Pour in sparkling water and then add ice
• Stir carefully with long handled spoon
• Drink with a straw, the raspberry may settle at the bottom of your glass so just give it a quick stir

Read more about my new book Supercharged Food, Eat Clean, Green and Vegetarian here.

Gliding in through the open gates to the Golden Door Health Retreat in the Hunter Valley, I felt an enormous sense of calm envelop my body.

It must have been something to do with the surroundings, the vineyards and the Brokenback mountain range.  It really is so incredibly beautiful you have to catch your breath as you cast your eyes over the vast countryside with trees dotted about and hills with purple hues and perfect blue dappled sky before you.

As I looked around and took in the splendor it reminded me of an Albert Namatjira painting I fell in love with in Alice Springs once.

 See what I mean!...

Once I had arrived, and completed orientation and check in, I was shown to my room which was a beautiful villa.  The first thing I noticed was that it smelt so heavenly, and it was elegant and luxurious. And then I saw the bath.  All I can say is wow!  I knew right then that I would be soaking in relaxing bubble baths in the evening.

My villa overlooked the beautiful landscape where I would find my afternoons spent on the balcony just listening to the sounds of nature and the animals and insects doing their thing.  It’s funny how when you have time in nature it makes you highly attuned to the sounds that are going on around you, there were kangaroos hopping around and dragon flies filtering past, I saw birds and insects building their nests and all of these new cacophony of sounds became the chorus that gently lulled me to sleep at night.

During my time at this spectacular retreat, as well as taking the opportunity to completely unwind, I got involved in some of the activities that were offered, the stretch classes and yoga were fantastic and I also played tennis too.  I must admit that it was the first time since the eighties, so I was a bit rusty.  Luckily the coach was an ex Australian tennis champ and she was fantastic with a good sense of humour and it was such a fun exercise to do with everyone.  By the end of it we had all gotten to know each other better. Just in time for lunch!

There are a plethora of optional activities on offer at Golden Door so you really can do what suits you, whether it’s high impact or low impact even golf or deep running in the pool.  There are two pools one indoors and one located outdoors to soak up the springtime rays.

In the mornings at sunrise I took part in tranquil Tai Chi Qi Gong, which was such a spectacular way to start the day.  We practiced up on meditation hill and took in all of the incredible scenery.

This is what early morning looked like. I love how you can see the clouds and mist across the top of the trees and feel the stillness in the air.

What I loved about Golden Door whilst I was there was that I never felt compelled or obligated to get involved in anything if I didn’t want to.  I also found that there was no pushy up-selling or trying to get you to fork out on spa treatments if you didn’t want to do them.

There are a wide variety of treatments and spa activities you can enjoy if you so wish.  Golden Door has its own wellness experts, at your fingertips and you can have sessions with a naturopath, fitness coaches, massage therapists, hypnotherapists, reflexologists, healers, nutritionists and spa therapists.

There’s a wonderfully relaxing spa area where you can jump from steam room to pool to spa, I loved getting a pummelling in the spa and then lying out on a lounger in the private female only garden. As part of my stay I indulged in the soul awakening session which was very cosmic and provided me with a deep sense of renewed energy and a peaceful haven to explore.

I would highly recommend it as a way to unravel and remove old patterns from your life and restore your sense of self. This is done by way of source field energies whereby your body is immersed with quantum based frequencies which then triggers the body to heal itself.

Another treatment I enjoyed was the Watsu Golden Door Signature Treatment which takes place in a private heated pool. Combining the therapeutic benefits of shiatsu with warm water, a therapist supports your body in the water, relaxing your spine in different ways and creating a deep sense of relaxation with gentle gliding and flowing movements. Watsu can assist with acute and chronic pain, postural imbalances and stress related disorders. I felt extremely zoned out afterwards and a complete sense of peace.

One of the highlights of my stay at Golden Door was the very simple yet extremely delicious meals.  Simplicity was the key in the kitchen and the combination of ingredients were so beautifully chosen that you could taste every single ingredient in each dish, it wasn’t overpowering or fraught with competing tastes.

I’m recollecting one of the most delicious meals I experienced and that was the Thai Fish Cakes with Quinoa.  Lucky for us the chef was very kind enough to share his recipe so here it is!

Thai Fish Cakes On Quinoa

Serves 4

Ingredients:

• 160 g snapper fillet, bones and skin removed
• 160 g salmon fillet, bones and skin removed
• 160 g peeled raw prawns
• 2 teaspoons chopped fresh coriander
• 3 teaspoons fish sauce
• 2 teaspoons chilli sauce
• 3 egg whites
• 1 garlic clove, finely chopped
• 2 kaffir limes leaves, shredded
• 1 lemon, zest and juice
• 1 tablespoon avocado oil
• 100 g (1/2 cup) quinoa
• 1/2 lemon, zest and juice
• small handful fresh coriander (cilantro) leaves chopped

Method:

Finely chop the snapper, salmon and prawns in a food processor. Add coriander, fish sauce, chilli sauce, egg whites, garlic, lime leaves, lemon zest and juice and avocado oil. Mix together briefly. Shape into 8 patties.

Lightly oil a non-stick frying pan and cook the patties in batches for 3 minutes on each side.

Meanwhile, wash the quinoa in plenty of cold water and drain. Put in a saucepan with 250 ml (1 cup) of water. Bring to the boil and then reduce the heat, cover the pan and simmer for 10-12 minutes until all the water has been absorbed. Leave to stand for 5 minutes, then mix with lemon zest, juice and coriander. Serve the fish cakes on a bed of quinoa.

Nutrition per serve: Energy 1168 kj (279 Cals); Protein: 31 g; Total Fat: 10 g; Carbohydrate: 15 g; Fibre: 3 g; Sodium: 591 mg.

My time at Golden Door was memorable and very special and I will most definitely be going back again.  I would recommend it for anyone who wants to escape the daily grind and enjoy a peaceful and nourishing break.

To book and find out more about The Golden Door Health Retreat click here.

It’s that time of the year again in Australia. When spring comes around, everybody seems to be “going on a detox”. It’s on the cover of every magazine, a billion celebrities are bestowing it's virtues and it’s very tempting to want to “spring clean” your body and jump on the band wagon.

Although I don’t advocate going on a strict juice detox, I like to naturally support and assist my body's detoxification process by eating specific detoxifying and digestion-enhancing foods.

So today I'm sharing a recipe that will improve your digestion and cleanse your body once you have Healed Your Gut, so you can enjoy for vibrant and energized spring, as opposed to a depleted, post fad detox one!

This recipe is a delicious, fresh salad of daikon and endive, two very powerful vegetables when it comes to digestion and I have topped it off with a spoonful of creamy spiced dressing.

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

Raw daikon is rich in digestive enzymes, similar to those found in the human digestive tract (amylase, diastase and esterase), which makes it the perfect addition to any meal, especially for people with a weak digestive system as the enzymes assist with the digestion of heavier foods, such as oils and proteins.

To reap all of its super powered digestive benefits, raw daikon is best eaten grated and consumed immediately, as almost half of the enzymes are lost after just thirty minutes.

Other benefits of daikon include:

• diuretic properties (daikon activates the kidneys tor release excess fluids)
• decongesting properties
• good source of vitamin C, and other anti-oxidants to help fight free radicals and boost immunity

Endive, also known as witlof, is another interesting vegetable that will gently cleanse your body and improve your gut function.

As its rich in fiber it helps to flush waste and toxins out of your body to support the detoxification process.

Its bitter taste will enhance the body’s digestive function by stimulating the bile production in the liver, which in turn will help the digestion of fats.

The yoghurt and tahini dressing, with its Indian and middle-eastern spices, turns this salad into a bowl of creamy deliciousness.

Try this recipe and let me know how you like it...

Daikon and endive salad with a creamy spiced dressing

Serves 4

Salad, ingredients:

• 4 cups daikon, peeled and freshly grated
• 2 endives, chopped
• 2 carrots, peeled and grated
• 2 tablespoons fresh coriander, chopped
• 2 tablespoons fresh mint, chopped
• juice of 1 lemon
• 1 teaspoon rice malt syrup
• ½ teaspoon Celtic Sea salt

Dressing, ingredients:

• 1 cup goat’s or sheep’s milk yoghurt (or coconut yoghurt for dairy free)
• ½ cup tahini
• juice of 1 lemon
• 2 tablespoons cider vinegar
• 2 tablespoons rice malt syrup
• zest of one lemon
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon minced ginger
• 1/2 teaspoon ground turmeric
• ½ teaspoon cinnamon
• pinch of cayenne pepper
• crushed hazelnuts, fresh coriander and fresh mint to serve

Method:

• In a bowl, mix daikon, endive and carrots.
• In another small bowl, whisk together lemon, rice malt syrup, salt, coriander and mint.
• Mix together with the daikon, endive and carrots and let marinate for 15-30 minutes.
• In the meantime, prepare the dressing. In a bowl, whisk together the yoghurt, tahini, lemon juice and zest, apple cider vinegar and rice malt syrup. Add the cumin, coriander, ginger, turmeric, cinnamon and cayenne pepper. Combine well. Store in the fridge.
• When ready to eat, serve over the daikon, endive and carrot mixture.
• Mix well.
• Serve with some crushed hazelnuts, fresh coriander and mint.

To find out more about my Heal Your Gut four week program, click here.

Welcome to all of our lovely vegetarians on the program, I know there are a large number of you so I wanted to address the protein elephant in the room 🙂

If you’re vegetarian and want to increase your protein intake whilst on the elemental diet you have a few options that you can implement to help you during the first four weeks:

• Add one cup cooked quinoa to your soups, which will provide you with adequate protein (8g per cup) and nine essential amino acids.
• Remember to choose protein rich options such as green peas (one cup contains 7.9g), broccoli (8g per cup), artichokes (6g per cup) and leafy greens.
• Use nut milk in your smoothies (almond, cashew and pistachios are the highest in protein).
• Take spirulina tablets or add spirulina powder to your smoothies. Spirulina is one of the highest known protein sources on Earth, containing 70% complete protein. Steak consists of only 25% protein once cooked!).
• Add hemp powder to your smoothies, which has 10g of protein per 3 tablespoons.
• If they agree with you, and your tummy can handle them, why not add a sprinkle of chia seeds to desserts (you will get 5g per 2 tablespoons).
• Make the Chocolate mousse in the recipe section of the portal, as the cacao will provide you with protein, but please remember that cacao contains caffeine so should be eaten in moderation while on the program and earlier in the day is best.
• If you’re not vegan, bee pollen can be sprinkled on top of smoothies, porridge or desserts for a healthy protein boost.

Also, if you can tolerate them and don’t have candida symptoms, after the first couple of weeks you can add lentils, chickpeas, white beans and pinto beans, which are high in protein.   Please always remember to soak them overnight and rinse them well so that they are easy to digest.  Adding some seaweed like kombu in the cooking water, will make them more bio-available and easier on the tummy. Add to soups with ¼ cup of quinoa for maximum protein absorption and blend.

Did you know that a little less than one tablespoon of nutritional yeast supplies the adult recommended daily amount of Vitamin B12. So enjoy a warm bowl of Turnip and Cauliflower or Broccoli, Kale and Mint soup.  I also want to let you know that if you have candida symptoms, eat nutritional yeast in moderation and monitor your reactions.

Animal protein can be hard to digest for many of us, so, even if you’re not vegetarian, consider limiting your consumption of meat, fish and eggs in the next few weeks and see how you feel. You may be worried about removing those foods from their diet but very often feel great when limiting them to two to three serves per week.

Lee xo

I’m so excited to let you know about the launch of my brand new Four Week Heal Your Gut program.  

If you’ve been feeling bloated, gassy, foggy or tired lately or  getting sick more often than usual, then this program can help. Or if you’re suffering from a condition that can be aggravated by diet and a poorly functioning digestive system, food allergies or intolerances, rashes, acne or IBD, IBS, Crohn’s disease, Celiac disease, leaky gut, inflammatory issues, thyroid problems, neurological disorders, obesity, diabetes, arthritis, fibromyalgia or other auto immune conditions my Heal Your Gut program will appeal to you and put you on the right path to better health.

As many of you already know, six years ago I was diagnosed with a non-specific autoimmune disease and fibromyalgia. I spent the first two years going from doctor to doctor, taking immuno-suppressants, antibiotics, steroids, anti-cancer drugs, anti-inflammatories and the list goes on, in fact I was taking up to twenty pills a day, whilst not feeling any better. I felt nauseous, exhausted and foggy almost every day and was crippled by food intolerances and arthritis. Sick of being constantly sick I looked inside and found that the health of my gut was responsible for many of my symptoms.

Once I started healing my gut, I was better able to absorb the nutrients from the food I was eating, and getting a lot more nourishment, which in turn supported my healing process.  I began by including lots of easily digestible foods in my diet to give my digestive system a chance to heal and recover. I stayed on this elemental diet for four weeks and the results were nothing short of incredible.  After I started repairing and replenishing my gut, I was able to reintroduce more foods and by then I was actually absorbing more nutrients and my health started to greatly improve.

The gut protocol that I followed has changed my life for the better and I now live an energetic, full and healthy life.

Many of you already have my eBook Heal Your Gut, and have been enjoying great results from the program and now even more people have come to me asking for help with their digestive issues. There’s so much conflicting information out there, I know how confusing and frustrating trying to be healthy can be.

That’s why I’ve decided to bring the program online so that you have all of the information in one place and 24/7 access to help from myself and my dream team of experts including integrative medical practitioners, nutritionists, naturopaths, kinesiologists, meditation and mindfulness experts and scientists.  The program is also suitable for vegetarians.

You desperately want to heal yourself and feel vibrant again but you don’t know where to start. I have been there!

That’s why I’ve created a program where I share all the knowledge and information I’ve gathered during those years spent investigating and overcoming my own health issues.

Your gut is the gateway to a healthy brain and immune system. Approximately seventy to eighty percent of your immune tissue is located within your digestive system, which is why it needs to be thriving and healthy in order to avoid illness.  The health of your digestive system directly impacts the functioning of your brain.  Which is why a dysregulated gut is linked to the development of a range of illnesses from autism and depression, to autoimmune conditions such as Hashimoto’s, inflammatory bowel disease and type 1diabetes.

As you can see, having a healthy gut has a great impact on your overall health.

This program is for you if you have been suffering from any of the following:

• digestive disturbances such as bloating, gas, constipation, or diarrhea, new sensitivities to foods eaten regularly
• stress
• chronic fatigue, lethargy, brain fog
• depression
• muscle and joint pain and fibromyalgia
• autoimmune diseases such as Hashimoto’s thyroiditis, rheumatoid arthritis, ulcerative colitis, lupus, psoriasis, scleroderma or multiple sclerosis
• low immune system
• acne
• skin and allergy problems
• oral and vaginal thrush, urinary tract infections

You'll also benefit from the program if you are:

• eating a diet high in sugar, carbohydrates, preservatives and additives (the typical modern diet)
• taking antibiotics, non-steroidal anti-inflammatory agents (NSAIDS), steroids, antidepressants, statins, laxatives and antacids
• taking the birth-control pill
• drinking tap water, which contains chemicals such as fluoride and chlorine
• exposed to and absorbing toxins (conventional beauty and household products)

The Heal Your Gut program will provide you with information and a healing gut protocol along with easy to make, anti-inflammatory and easy to digest delicious recipes.  By following the protocol you’ll feel more vibrant and alive and have energy to burn.

Although changing the way you nourish your body and following the Heal Your Gut diet will have a major role in healing your gut, this program is not only about telling you what to eat and what not to eat. Food can nourish or harm your body but other factors can have the same effect too.

If you are sleep-deprived, hate your job, constantly argue with your partner and overload your body with toxins and chemicals, your health will suffer as well.

This is why I will share with you a holistic approach to healing your gut where I will encourage you to look at all areas of your life and reconsider what being healthy means.

I will teach you self-care, stress-relieving practices and ways to avoid toxins in your body, house and emotional life.

To see long-lasting results, you need a holistic approach that goes beyond eating a good diet only. The simple changes I will show you during the program will impact your health in such a positive way, your body and mind will thank you for it.

The program starts on Monday 8th August 2016 and runs for four weeks where you will be supported every step of the way. 

Once you sign up, you’ll be able to log onto the private Heal Your Gut portal where you’ll have access to: 

• Heal Your Gut treatment protocol
• 100 delicious, healing recipes
• Printable meal planners
• Shopping list
• Information on gut-healing herbs and natural antibiotics and anti-microbials
• Yoga poses for digestion
• Latest research and scientific findings
• Reading list
• Information on how to safely reintroduce food after completion of the program
• The Heal Your Gut eBook
• Resident experts in their fields who will share their knowledge on specific gut-healing topics
• Information on dealing with cravings, managing detox reactions, avoiding chemicals in your house and beauty cabinet, how to eat get organised

As a Heal Your Gut participant, you will also:

• receive regular emails and videos where I will share additional tips to support and enhance your gut healing process
• be invited to the Heal Your Gut private facebook group where you’ll be able to share your experience and ask questions
• have access to 24/7 support for any questions, concerns or needs you may have
• be able to participate in weekly giveaways 

If this sounds like it would benefit you, click here to find more information about the program. 

Or watch my video here.

If you’re sick of being sick and ready to heal your gut once and for all and get your health and vitality back, I would love to have you on the program.

Join me here for four weeks of deep healing and self-care!

Let’s Do This…

Together.

Pancakes stack up to be one of the most versatile breakfast foods, sweet or savoury, thick or thin, plain or filled and topped with all sorts of deliciousness.

Since they’re straightforward and speedy to make, they end up as a firm favourite upon my breakfast table on lazy weekend mornings. But the flipside of pancakes is their unhealthy reputation, think refined white flour, white sugar, additives and homogenised milk.

But not all pancakes need to be filled with questionable ingredients. Enter coconut flour, blueberries and pistachios, a combination of ingredients that collide effortlessly; the sweetness and freshness of blueberries complemented beautifully by the crunchy, earthy, nuttiness of the pistachios all resting delicately upon a fluffy, finely balanced base.

Both blueberries and pistachios are nutritional livewires and including them both in your recipes will enhance your health.

Blueberries….

• Are rich in antioxidants: anthocyanidin, carotenoids, flavonoids, vitamin C, vitamin E, vitamin A, selenium, zinc.
• Contain phytonutrients, which decrease harmful free radicals levels in the body, protecting it against aging, degenerative diseases and infections.
• Are good for lowering blood sugar levels because they contain chlorogenic acid.
• Can help prevent bladder infections by preventing bacteria from attaching to the walls of the bladder, according to the National Institutes of Health.
• Catechins found in blueberries have fat-burning properties to assist with abdominal fat loss. According to research at Tufts University, regularly ingesting catechins increases abdominal fat loss by 77 percent and double total weight loss!
• Have a high fibre content.

Remember that berries are heavily sprayed with pesticides so choose organic when possible. Organic frozen blueberries are a very good option as the berries are picked at the peak of their season and quickly packed after they are harvested, preserving their vitamins and mineral content.

Pistachios are one of my favourite tasting nuts and one of the few nuts that contain most of the nutrients that are required by humans for complete health.

Anti- inflammatory pistachios contain nutrients such as carbohydrates, proteins, fats, dietary fibre, phosphorus, potassium, thiamine, vitamin B-6, beta-carotene, lutein and zeaxanthin, calcium, iron, magnesium, zinc, copper, manganese, vitamin C, riboflavin, niacin, pantothenic acid, folate, vitamin E, vitamin A, and vitamin K.  They’re also protein rich and have been shown to reduce LDL ("bad") cholesterol and increase the good HDL cholesterol after only a short period of regular consumption.

A healthy immune system requires adequate intake of vitamin B6, which pistachios abound in. Vitamin B6 found in pistachios also helps the body make healthy red blood cells, and maintain the health of lymphoid glands, ensuring the production of white blood cells that defend the body from infections.

My latest pancake batter is very adaptable and stays fresh in the fridge for at least three days. The blueberries and pistachios can be replaced with strawberries and pecans or walnuts or whatever you have in your nut stash.

If nuts aren’t on the agenda for you, omit them altogether and replace with shredded coconut.

Just remember to have fun with it!  I often serve mine with a respectable dollop of chai spiced coconut whipped cream and I’ve included the recipe for this below.

Serves 4

Ingredients

Pancakes

• 4 eggs
• 1 ½ cup almond milk
• 2 teaspoons vanilla extract
• 1/2 cup coconut flour
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• stevia to taste
• 1 cup blueberries
• 2/3 cup pistachios, finely chopped
• coconut oil for frying

Chai coconut cream

• 1 can of coconut milk
• ½ tsp ground cardamom
• ½ tsp vanilla extract
• ½ tsp cinnamon
• ½ tsp nutmeg
• stevia to taste

Pancakes, method

• In a medium bowl, beat the eggs until frothy.
• Add the milk and vanilla until and mix well.
• Sift the flour, baking soda, salt and stevia into the wet mixture and stir until combined.
• Fold in blueberries and pistachios.
• Grease the pan with coconut oil over medium heat. Once the pan is hot ladle ¼ cup of the pancake mixture and cook until golden brown. Flip and cook until golden. Repeat with remaining batter.

Chai coconut cream

• Place the can of coconut milk in the fridge overnight (or even up to 24 hours).
• When you open the can, scoop out the thick layer of cream on top. Take only the cream and leave the coconut water (use in your next smoothie!)
• Place the coconut cream in your blender or hand mixer and whip on high for 1 minute.
• Add in cardamom, cinnamon, nutmeg, vanilla extract and stevia and whip for another couple of minutes or until you get a whipped cream consistency.

To serve:

• Stack the pancakes on a plate and top with chai coconut cream, fresh berries and a few pistachios. Drizzle some rice malt syrup over the stack.
• Enjoy!

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

PS: Have you heard about my new four week Heal Your Gut program yet? It starts on Monday 8th August 2016.  Find out more here.