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
03 Jan 2014
in Autumn, Christmas, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free
Tags: Buckwheat recipes, fish recipes, gluten free pasta, gluten free recipes, healthy recipes, how to cook trout, lee supercharged, nutritious recipes, sugar free recipes, Supercharged Food, trout recipes, wheat free recipes
There’s no time like the present for a bit of self- reflection. How did last year shape up for you? Was it smooth sailing or were there things that you would have done differently given the opportunity?
Many of us start to the New Year with a resolution or two, whether it involves assessing our relationships, financial decisions, deciding to clean out your proverbial closet or vowing to never drink again after one too many cocktails!
What are some of the changes you’d like to see happen in the year ahead? I’d like to do some more travelling this year and experience life a bit more, instead of being chained to my computer and also start a restorative yoga class for people who want to do gentle yoga to help give them more energy and recover from illness.
Whatever it is you choose to do this year, if you’re ready to wipe the slate clean, start afresh and ring in the New Year with a resolve to be happier and healthier, then setting yourself a realistic resolution to make gradual changes to your eating habits and lifestyle will be a lot easier to maintain. Making small changes might not seem like much at the beginning, but soon, these small changes really do become significant larger changes that you will notice.
In a dietary sense, a few examples of small changes might include swapping your daily coffee every second day for dandelion or herbal tea, or cooking with brown rice instead of white. Or it may even be that you will become less restrictive with your current eating habits and allow yourself the occasional treat without feeling guilty. More
17 Dec 2013
in All, Autumn, Breakfast, Candida Friendly, Dairy Free, Dessert, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Salads, Sauces, Seasonal, Shopping List, Snacks, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: anti-inflammatory food, anti-inflammatory recipes, auto immune recipes, Eat Yourself Beautiful, gluten free recipes, graceful aging recipes, lee holmes, lee supercharged, sugar free recipes, Supercharged, Supercharged Food
There’s no time like the present to be your best self.
My new book will show you how to build a flawless, fabulous and healthy you with clean foods.
With more than nutritious 100 recipes – many of which are free from gluten, wheat, dairy, yeast and sugar Eat Yourself Beautiful is a simple and inspiring guide to eating for optimum health, beauty and successful aging.
“Spinach and coconut water, it’s a lot cheaper than a cosmetic surgeon”.
My motivation to write the book came from wanting to explore and share with you more foods and recipes which contain anti-inflammatory ingredients to heal the body from the inside out and lower inflammation levels.
I’ve been indulging in anti-inflammatory recipes for over a year now and have never felt better. In fact at nearly forty-seven I feel better than I did in my twenties. The wonderful bonus about eating this way is that you’ll not only feel healthier, more energized and vital, you’ll notice changes on the outside too, clearer skin, healthier hair, stronger nails and less wrinkles!
Throughout the book you’ll discover secret recipes for juices, snacks and meals, delicious, easy-to-make heirloom recipes which you can cook again and again. It’s my own personal guide to achieving inner and outer health through simple, delicious recipes using every day nutritionally rich, anti-inflammatory foods to boost longevity and promote vitality.
The delicious recipes contain everything from the skin-boosting power of plant collagen to the most potent antioxidants on the planet, to jump-start your immune system, boost energy levels and maintain your long term health and well-being.
I’ll also show you how eating the wrong foods can be visible on the outside too.
Edible beauty is the key to a healthy life, so get ready to throw out restrictive fad diets for good, enjoy your food and eat, drink and be beautiful!
Here’s a little bit more about what you’ll discover inside the book;
- Over 100 recipes to lower inflammation and take care of your inner and outer health
- Top secrets to successful, ageless beauty using powerful everyday foods
- How to identify primary aging accelerators and what foods to avoid
- Learn how to rectify common beauty concerns
- Scrumptious recipes for super skin, hair and nails and a glowing complexion
- Uncover secret anti-wrinkle accelerator foods
- Unearth my top 20 beauty boosting foods and why they are important to include in your diet
- Create delicious recipes for smoothies and drinks, healthy snacking, breakfasts, lunches and dinners and mouth-watering desserts
- Get stuck into a seven day beauty meal plan and shopping list
Click here to order your copy today and it will be posted to you in mid-January.
Some of the delicious recipes you can indulge in are, Buckwheat pasta with flaked trout, Raspberry studded pumpkin pie, Layered quinoa trifle, Gado Gado, Immune-boosting garlic soup, Seaweed and sesame salad, Supercharged breakfast bars, Cranberry and walnut granola and many more.
16 Dec 2013
in Autumn, Christmas, Dessert, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: Christmas recipes, gluten free recipes, healthy desserts, Quinoa trifle, sugar free Christmas, sugar-free desserts, Supercharged Food
Tis the festive season. So let the hunger games begin.
The decorations have been hanging around the supermarket for months, weekly gift guides have been falling out of newspapers across the country and now Christmas is so close we can almost touch it. It’s a time when dessert making is at its peak and there’s no better time to get re-acquainted with trifles.
Loved by many, trifles are a somewhat retro Christmas dessert where indulging in seconds or thirds is not uncommon. Laying out the fruit sponge, scattering with delicious fruit and adding thick layers upon layers of custard, cream, jelly and whatever else you have on hand is all part of the process. Maybe Christmas trifles are still a tradition at your house and even now you love to pile your plate high with this popular and colourful dessert.
With these memories in mind, I’ve combined some of my favourite nutritious ingredients to recreate the classic trifle recipe. The recipe is from my new cookbook Eat Yourself Beautiful, which will be hitting the shelves in January, a good time to start the year off with healthy intentions!
In this layered quinoa trifle there are layers upon layers of health-promoting ingredients. I’ve substituted sponge for quinoa, giving the dish a distinctive creamy nuttiness. I’ve added a couple of dollops of full-fat Greek style natural yoghurt added in place of cream but if you don’t consume dairy why not try this cashew nut cream instead. Just sprinkle through some coconut flakes for crunch and texture and your trifle is ready for tasting.
I think you’re going to enjoy my layered quinoa trifle recipe with a twist! You may like to serve it in a glass jar with a ribbon tied around the edge.
Layered Quinoa Trifle Recipe
- 100 g (31/2 oz/1/2 cup) quinoa
- 1/2 teaspoon ground cinnamon
- pinch of Celtic sea salt
- 60 ml (2 fl oz/1/4 cup) unsweetened almond milk
- 1/2 teaspoon alcohol-free vanilla extract
- 6 drops stevia liquid, or 1 tablespoon rice malt syrup
- 1 tablespoon slivered almonds
- 2 bananas, sliced
- 130 g (43/4 oz/1/2 cup) full-fat Greek- style yoghurt
- 4 tablespoons coconut flakes 110 g (33/4 oz/1/2 cup) mixed berries
- 1 teaspoon almond butter, melted
- 1 tablespoon chia seeds, for sprinkling
- Place the quinoa in a fine-mesh sieve. Rinse with cold running water for 2–3 minutes, moving the seeds around with your hand to ensure that the seeds are well rinsed and any residue is removed.
- Bring 250 ml (9 fl oz/1 cup) water to the boil in a large saucepan.
- Add the quinoa, return to the boil, cover and reduce the heat to low for 12–15 minutes or until all the water has been absorbed.
- Remove from the heat and set aside to cool.
- Place the quinoa in a bowl and stir through the cinnamon and salt.
- In a saucepan over medium–low heat, warm the almond milk for 3–4 minutes.
- Stir in the vanilla and stevia or rice malt syrup.
- Add a couple of spoons of quinoa to four glass jars, or glasses.
- Mix through the almond milk and follow with layers of slivered almonds, banana slices, yoghurt, coconut flakes and berries. Repeat until the jars are full, with berries as the top layer.
- Top with the melted almond butter and chia seeds.
For more Christmas inspiration, I’ve compiled a list of some favourite recipes over the past year that are all gluten-free and packed with nutrients. So treat you and your guests to this delicious spread.
Bite-sized appetizers are perfect to serve as guests arrive. Try this smoked salmon and pistachio terrine, which can easily be assembled in the morning, left to set in the fridge, and taken out when needed.
This pea and lamb soup works well as an entrée too, with the beautiful flavour of the peas and parsley garnish keeping it light and summery.
Fancy a salad option? This kale, strawberry, and avocado salad is an exciting combination, as is this warm beetroot, carrot and pear salad, both full of warm Christmas colours.
For an alternative to turkey or ham, buy an organic chicken and make this delicious paprika, garlic and rosemary chicken, bursting with flavour and warmth.
Serve the chicken with sage mashed cauliflower as a light alternative to potatoes, as well as a hazelnut-encrusted pumpkin, and a nutrient-packed side of green beans and spinach. Here are the recipes.
Looking for a sweet treat that is healthy too? My luscious sugar-free chocolate is sweetened with natural stevia.
You can also find more recipe ideas on my Christmas post last year.
Merry Christmas and Happy Cooking!
You can buy my recipe books here.