17 Apr 2014
in All, Autumn, Dairy Free, Dessert, Gluten Free, Kids, Nutrient Rich, Seasonal, Snacks, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: dairy free chocolate, Easter eggs, healthy chocolate, I quit Sugar, lee supercharged, sugar free chocolate, sugar free Easter eggs, Supercharged Food
Easter weekend is a couple of days away so it’s time to channel your inner hunter gatherer and marshal the troops for the inevitable living room Easter egg hunt.
You’ll want to explore high and low when you discover how good these solid eggs taste. And just like traditional eggs, these orbs of deliciousness can be encased in pretty foil and hidden deep under the couch or buried in your favorite pot plant.
Just because it’s Easter, there’s no need to get embroiled in the supermarket price wars, just battle it out in your own home with healthy homemade creations.
Note these will melt on a hot day so if you want to avoid finding melted chocolate under the couch cushions in a few months then perhaps it’s better to move the hunt to the backyard.
Gather your ingredients, make these ahead of time and store in the freezer
Solid Chocolate Eggs
- ¼ cup coconut oil
- ¼ cup coconut butter
- 1 tsp vanilla essence
- 1 TBS rice malt syrup or sweetener of choice
- ½ cup cacao powder
- 2 TBS shaved cacao butter or coconut cream
(You can find ingredients here)
- Melt coconut oil and butter in a small saucepan over a low heat
- Add remaining ingredients and stir with a wooden spoon until combined
- Using an Easter Egg mold, or if you don’t have one you can substitute by using a mini muffin pan, (I used one for this photograph), egg cups, or rounded ice cube trays, grease the inside of your tray with coconut oil so the eggs don’t stick to the sides when you are removing them.
- Pour mixture in and place in the freezer to set. Minimum chill time is just 15 minutes in the freezer.
- Once set, remove them from the freezer and detach eggs from the mold or muffin pan by gently tapping on the base. Once removed, run your index finger the warm tap, being careful not to burn your fingers and with your index finger swipe over the egg to slightly melt chocolate at each base then sandwich both halves together. Return eggs to the freezer for five minutes to set.
For more Easter recipes why not try out these spegg-tacular creations and let me know what you’ll be making for Easter this year and don’t forget to share them on Instagram.
Sugar Free Chocolates
I Quit Sugar Bounty Bars
Chocolate and Berry Pudding
Chocolate Nut Butter Cups
Ps Find out more about my recipe books here.
10 Apr 2014
in Autumn, Breakfast, Dairy Free, Gluten Free, Nutrient Rich, Organic, Seasonal, Sugar Free, Wheat Free, Winter, Yeast Free
Tags: Eat Yourself Beautiful, gluten free recipes, healthy breakfast bowl, lee supercharged, nourishing bowl, nutritious breakfast, sugar free breakfast recipes, Supercharged Food
Hello autumn! In an effort to coax me and my cozy high socks out of bed on cooler April mornings I’ve been filling my mind and appetite with warming breakfast bowls and spicy chai.
Never one to argue with a craving, for the past few weeks, I’ve been on a bleary-eyed breakfast bowl bender and today I’m sharing two of my favourites. You may have already seen them on insta because we are on very good terms at the moment.
Two extra special kind of delicious bowls, one savoury and one sweet. Double yum!
As the colder weather rolls around it makes sense to eat with the seasons. We change our clothing to move with the seasons so it makes sense to change our diets too. In my undying hearty appreciation of food I think that seasonal food tastes much better because it’s had the chance to ripen and develop naturally, brimming with more nutrients and minerals and it’s easier on the hip pocket too.
To break out of your breakfast rut, swap out your current dubious gluten free mystery packaged cereal and try these healthy nourishing bowls. Really, all you need is an investment of fifteen minutes at the stove and before you know it you’ll be fully awake and enjoying a comforting bowl of nourishment. Gulp!
Used by the Aztecs quinoa, a hard core super grain is gluten free, high in essential amino acids, and a great source of protein. Feel free to tinker with the recipes and top as you desire depending upon the season.
Supercharged Tip: Make extra quinoa to squirrel away in the freezer or for a quick lunch or dinner. Try fried rice or veggie stir fry. Your future self will thank you. More
02 Apr 2014
in Autumn, Breakfast, Candida Friendly, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: anti inflammatory, ayurveda, healing, indian spices, inflammation, lee supercharged, spices, Supercharged Food, turmeric, turmeric tea
There are countless gurus in the wellness sphere these days, look around and you’ll find one on every web corner sporting their own alliterated bylines and catchy slogans. But how can you find one that works for you? You know, one that is not selling a cure for cancer, an expensive online course to sign up to or low fat weight loss program. Some of the snake oil merchants can even pull rabbits out of hats.
Wondering how to spot a health and wellness guru? Outside of cyberspace you’ll usually find them hanging around lifestyle improvement shows or persuasively sneaking their segments into breakfast television.
When I look for health gurus, I like to look at specific ingredients, because let’s face it health gurus don’t bring you pleasure like food does, you know those wonderful fist pumping moments when the dish you created tastes inexplicably good; I guess you could say gurus are there to change the way you think BUT a beautiful vegetable or spice that flavours up a meal which attacks your senses can really change the way you FEEL and I think that is what is most important.
Speaking of ingredients, there are some Svengalis out there and ones you should steer clear of, the bad fats and over processed, chemically laden non-foods; but real gurus ones that metamorphosize you on a deeper spiritual level come in all shapes and spices, they may not be photogenic, glamorous and trendy like unpronouncable hyped-up super foods but they are REAL.
When it comes to charismatic healing gurus look no further than turmeric. It’s not just a sunny bright spice to curry up dishes, it’s also commonly used in Ayurvedic and Unani medicine. Turmeric originates from the root of the Curcuma longa plant, which is a member of the ginger family and it’s one of nature’s most powerful healers and a true guru.
I know you will relate to this cleansing tea with its alkalising and detoxifying properties which provide powerful anti-inflammatory action within your body. It’s from my latest book Eat Yourself Beautiful. Turmeric is a superhero ingredient to help heal and prevent dry skin, slow aging, diminish wrinkles and improve skin’s elasticity.
Indian women use turmeric as a facial cleanser and exfoliant. If you are using fresh turmeric, handle with care as it stains easily. If you do happen to turn your favourite garment yellow try squeezing on lemon juice or eucalyptus to remove the stain.
So here’s to my number one health guru turmeric. Make it yours too!
- 250 ml(9 fl oz/1 cup) almond or rice milk
- 2 teaspoons ground turmeric
- 1 teaspoon finely grated ginger
- 6 drops stevia liquid
- Add the almond milk to small saucepan and heat gently until it reaches room temperature.
- Add the turmeric and ginger to a mug.
- Pour a small amount of warm milk into the mug and stir to create a liquid paste, ensuring there are no lumps.
- Add the remaining milk and sweeten with stevia.
For more healing recipes check out my new book Eat Yourself Beautiful.
10 Mar 2014
in Autumn, Candida Friendly, Dairy Free, Gluten Free, Kids, Lunch, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: breakfast bars, dairy free kids recipes, feeding fussy eaters, gluten free kids recipes, gluten free pita pockets, healthy kids recipes, lee holmes supercharged food, lee supercharged, lunch box ideas, sugar free kids recipes, Supercharged Food for Kids, zoo poo
Photo by The Whimsical Wife
This blog post goes out to all of the parents or caregivers of picky eaters, and ones who are raising children in a processed fast food nation. I think that covers just about every parent.
If your child is stuck in a pasta, nugget, boiled rice or potato mash commercial time warp, here are three no-nag ways to ward off an oncoming meal-time battle and have them eating out of your hands.
There’ll be no more shaking of heads and sealing of lips, look forward to saucer eyes and open mouths as kids hoover up these healthy meals like there’s no tomorrow. You can find more recipes in my Supercharged Food for Kids recipe book here.
But first, five tips to help you to encourage your children to eat well…
- Don’t be afraid to say no and express your love with healthy foods. A way of nurturing kids is not to give them nuked processed foods full of sugar and bad fats. Show them you care by feeding them foods that will help them grow and develop. They’ll also be able to understand and experience the taste of real food and set up their taste buds for life.
- Follow the 80/20 rule. Don’t feed them squeaky clean food all of the time and let them indulge in treats in moderation. They will develop a healthy relationship with food that way and not be the playground health nerd.
- Keep a healthy pantry, if you don’t have Tim Tams in the house it’s easier to offer an alternative and say try this ‘zoo poo” rather than yes we have a packet of Tim Tams but we’re not letting you anywhere near it. Pester power will be in full swing if they can see it’s in the pantry and know it’s only a pincer grip away.
- Don’t force the issue. If kids don’t want to eat something then let it go and have a healthy backup plan that you know they’ll enjoy and can fall back on. Explain how certain foods will make them have strong bones and healthy bodies and why it will benefit them.
- Create kid friendly versions of your meals; for example if you’re making a delicious pumpkin soup, use the base mash for your little one and then turn it into a soup for you by adding herbs, coconut milk or stock. Talk to your child about the flavours and textures of the food you’re eating and if you can, sit down and eat meals together.
I’d love you to introduce these recipes into your child’s life and let me know what you think in the comments section below. More
05 Mar 2014
in Autumn, Breakfast, Candida Friendly, Dairy Free, Gluten Free, Lunch, Nutrient Rich, Organic, Seasonal, Snacks, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free
Tags: avocados, breakfast recipes, chia and flaxseed loaf, Eat Yourself Beautiful, Gluten free bread, gluten free recipes, healthy recipes, lee holmes supercharged food, sardine recipes, sardines, Supercharged Food
People often ask me what my favourite recipe is from my new book Eat Yourself Beautiful and although I love them all my special favourite is Smashed Sardines with Avocado on Chia and Flaxseed Loaf. It’s probably because I eat it a few times and week and always feel so happy afterwards. Clap along if you agree.
Sardines may not immediately strike you as a happy food, but these little guys are sky high in mood boosting omega-3 fatty acids and Vitamin B12 and loaded with minerals such as calcium, iron, magnesium, potassium and zinc. They can also make your wallet happy because they’re an inexpensive meal to bring the table. A can of sardines in extra virgin oil will set you back about $1.80 AUD.
A 2012 study reveals that fish oil increases transmission of serotonin in the brain which controls emotion. Because of their ability to increase serotonin levels this makes fish oils a good mood food to include in your diet.
Hair, skin and nails benefit too; sardines are one of the most powerful beauty boosters because their omega-3 content benefits the circulatory system, hydrating the skin, and helping you to avoid incoming wrinkles. More
20 Feb 2014
in Autumn, Christmas, Dairy Free, Dessert, Gluten Free, Kids, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: Bounty Bar, I quit Sugar, I Quit Sugar Kids, IQS, IQS Kids book review, Sarah Wilson, sugar free kids recipes, Supercharged Food for Kids
Today I’m super excited to be sharing details and a recipe from Sarah Wilson’s latest e-book, I Quit Sugar Kids Cookbook, aimed at helping parents and care-givers encourage their children to eat healthier food.
As someone who has written a kid’s recipe book Supercharged Food for Kids, I was thrilled to be asked to contribute one of my recipes to Sarah’s new book, which is full of so many delicious sugar free recipes that kids will enjoy eating again and again. The book also has a lot of helpful information for parents about how to make savoury foods fun and exciting.
There’s a section on navigating the school tuck shop which can be an area where many parents struggle with their children’s choices. But kids will be pleased to know that the IQS Kids Cookbook is not suggesting a full ban. They provide a real canteen order list and the foods which are IQS approved. There are ways to steer your kids’ choices in a healthier direction whilst still letting them have the thrill of ordering from the tuck shop.
Speaking of the school yard, I’m sure there will be much playground envy when kids start to open up their lunchboxes to reveal the yummy and fun recipes that are included in this fantastic book.
One of the chapter’s in the book is aimed at fructose free party recipes, an area where many parents struggle to find party food that isn’t going to send their kids through the roof on an artificial high.
12 Feb 2014
in Autumn, Christmas, Dairy Free, Gluten Free, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: dairy free chocolate, Eat Yourself Beautiful, lee supercharged, sugar free chocolate, Sugar Free snacks, sugar-free desserts, Supercharged Food, valentine's day recipes
I know it sounds a bit counter productive but these are not going to last long in the fridge. You’ll be diving in for more with every last mouthful. These chocolaty morsels are a new recipe from my latest recipe book.
Although not exactly textbook truffles, take a walk over to the dark side and you’ll discover that they are not only delicious and texturally sound but can also fit the bill when you’re in need of an easy chocolate fix.
A perfect accompaniment for your cup of tea, why not infuse them with your own flavours such as peppermint or orange to make them unique.
Wrapped up in pretty boxes and tied with ribbon, they make the perfect homemade gift. It’s best to house them in the fridge until you’re ready to give them, if you can last that long from opening the refrigerator door.
Chocolate Truffles can be frozen for up to a month in a sealed container, then all you need to do is drag them out and pop them into the fridge a few hours before consuming.
Makes 28 truffles
- 250 ml (9 fl oz/1 cup) additive-free coconut milk
- 125 g (41/2 oz/1/2 cup) nut butter
- 30 g (1 oz/1/4 cup) ground cacao
- 60 g (21/4 oz/1/2 cup) chia seeds
- 75 g (21/2 oz/1/2 cup) raw sesame seeds
- 75 g (21/2 oz/1/2 cup) raw pumpkin seeds
- 75 g (21/2 oz/1/2 cup) raw sunflower seeds
- 75 g (21/2 oz/1/2 cup) coconut flour
- 21/2 tablespoons rice malt syrup, or sweetener of your choice
- Place all ingredients in a food processor and pulse until smooth
- Remove 1 tablespoon of the mixture and use your hands to form small balls
- Repeat with the remaining ingredients
- These will keep in a sealed container in the fridge for 2 weeks, and the freezer for 3 months
Supercharged tip: Blending chia seeds makes them more bio-available for the body. These are also delicious rolled in grated coconut
For more information about my new recipe book Eat Yourself Beautiful click here.
22 Jan 2014
Tags: back to school, gluten free lunchboxes, kids lunch, lee supercharged, lunch box ideas, sugar free lunch boxes, Supercharged Food for Kids
It’s almost time to send the kids back to school, which means for many parents and caregivers busy schedules and challenging lunchbox fixing. If you’re looking to reboot worn out and tired lunch box ideas and get creative then here are some of my simple tips. Giving kids nutritious meals can really make a big difference to their mental clarity, focus and behavior in the classroom.
When it comes to packing and presenting lunchboxes that your kids will enjoy and devour, much of the battle will be in communication and variety. Unfortunately, taking the “You’ll get what you’re given” approach that many older generations may have experienced, is a sure fire way to ensure that kids are removed from a relational experience of food.
What we are all aiming for is a place where children are able to freely and creatively engage in the process of making healthy food choices, and learn how to take responsibility for what they are eating. By opening up a relevant two way conversation about the importance of eating real foods, and giving them the opportunity to make some choices about what they may be able to have in their lunchbox, will more likely result in an empty container on their return home from school.
Let your child be involved in the purchasing of their lunchbox, make sure it is sturdy with a strong lid, insulated or comes with an ice pack no parent likes to a black mushy banana on the return trip home. If they choose one that they love, they won’t mind toting it around, hey you can never be too cool for school! If you’re using plastic then BPA free makes a good choice.
Choose a lunch box with separate pockets or sections and make sure it is large enough to hold a flask or drink bottle. Using smaller lidded containers will protect the lunchbox and its contents and alleviate the need for foil and cling wrap. They are useful for dips, salads, fruit, wraps and casseroles. More
17 Jan 2014
in Autumn, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free
Tags: Eat Yourself Beautiful, gluten free cake, gluten free desserts, gluten free orange cake, lee supercharged, orange and poppy seed cake, sugar free cake, sugar-free desserts, Supercharged Food, whole orange cake
Blood oranges feel like the forgotten fruit. They’re the jewels in the crown of the citrus world, so tasty, tangy, sweet and rich in Vitamin C they’re wonderful for the skin and offer up unique health benefits.
Unlike other citrus fruits, blood oranges are less acidic and contain anthocyanins, excellent anti-oxidants which are the same red flavonoid pigments that you’ll discover in the intense purpleness of blueberries. Just like a diamond is put through extreme stress to become a white sparkly gem, so too are blood oranges. Exposed to freezing nights combined with high day temperatures forces the development of their rich ruby- red colouring.
Anthocyanins are employed by the body to prevent oxidative stress from free radicals and help control and lower inflammation. Combine anthocyanins with polyphenol and high levels of vitamin C and here you have one of nature’s true superfoods. Vitamin C stimulates collagen production that’s why it’s such a great skin food and crucial for the normal development and maintenance of bones, gums, teeth and cartilage. More