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
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
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.
14 Dec 2013
in Autumn, Breakfast, Candida Friendly, Christmas, Dairy Free, Dessert, Gluten Free, Lunch, Nutrient Rich, Organic, Seasonal, Snacks, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: chia seed scramble, food and depression, food for anxiety, food for mood, happy foods, lee supercharged, mood food, mood food recipes, omega 3 foods, seanuts, sugar free banana ice cream, Supercharged Food
Have you ever noticed how what you eat affects how you feel? Research suggests that good food can really put you in a buoyant mood. According to a study in the UK, The Food and Mood Project, 80 percent of people who were surveyed reported a significant improvement in their mood and found that when they were drinking more water and eating more ‘supporter foods’ such as vegetables, fruits, oily fish, nuts and seeds, brown whole grains, fibre, protein and organic foods they experienced less depression and anxiety.
The researchers also discovered that excess stressor foods such as refined sugar, caffeine and alcohol improved mood at first but then left people feeling stressed because they weren’t providing adequate nutrition and their bodies were left depleted.
The science behind foods effect on mood comes down to chemical and physiological changes in our brain structure which can lead to altered behavior. The survey indicated that supporter foods have been proven to alter your metabolism and brain chemistry, ultimately affecting your energy level and mood. More
25 Nov 2013
in Healthy Home, Organic
Tags: food is medicine, Food Matters, healing naturally, hungry for change, lee holmes, Supercharged Food
A few years ago I was at a major turning point in my life and hungry for change. I was lying in a hospital bed staring at the ceiling one night and I asked myself a simple question which at the time had no idea would have such a profound effect on my future.
The question that was swirling around in my head seemed to make perfect sense to me but others around me weren’t so convinced by what I was contemplating; I’d always been quite interested in nutrition but this time I wanted to know even more about the food I was eating and whether certain kinds of foods could not only provide me with nourishment but actually become my medicine to eventually restore and heal my body.
After being diagnosed with an auto-immune disease, when I was faced with the prospect of a dull and overcast life on steroids, anti-inflammatories and antibiotics, this teeny idea that had begun blossoming in my mind like a flower in springtime, was slowly becoming a much bigger part of how I wanted my future to look. I envisaged a future which would allow me to live freely and naturally and one that would see me healing my body with certain foods, and wean myself off the cocktail of pharmaceutical drugs I was having difficulty swallowing daily.
At the time there wasn’t a whole lot of information that I could find on the subject and I was starting to discover that there was a great deal of conflicting advice, especially on the internet. Fortunately for me, it just so happened that a friend of mine named Cleo sent me a link to the Food Matters DVD which really opened my eyes to the concept of using food as medicine.
As I watched the eye opening DVD, there was a moment that became a huge turning point for me. Something in the DVD really resonated with me and it made me cry. It was scary to think that I wanted to go against convention and try a different healing path. I remember feeling really concerned about being criticised and made to look reckless and irresponsible because my choices were unconventional. But something inside me was convincing me that this was the right path for me even though most of the people around me disagreed.
It was from that point onwards that I was truly convinced I was going to try and discover as much information as I could and become my own “Food Is Medicine” experiment to see whether I really could heal myself without the use of prescribed drugs.
Over the next few years my health improved dramatically with food and nutrition being one of the major components of my recovery. I also found that healing my gut, lowering inflammation in my body, taking up gentle exercise and doing a daily meditation played an important role in my overall health too.
When Food Matters asked me to be a part of their affiliate program I was really excited because James Colquhoun actually wrote the forward in my first recipe book Supercharged Food, and I was such a big fan of he and Laurentine because of the profound effect they had on opening my eyes to a new way of life.
Hungry for Change is the next book and DVD from the makers of Food Matters and it unravels the clever marketing ploys that the diet, weight-loss and food industries use to keep us coming back for more. It shows us how we are made to think we are eating ‘healthy’ and ‘nutritious’ food when really what we are being offered is disguised food with minimal to no nutritional value at all. Nutrients from real food – vegetables, fruits and good fats are what enable us to heal from the inside out. These nutrients can’t be obtained from processed foods on a supermarket shelf but from real food grown with no chemicals and pesticides, in our own gardens, absorbing the shine of the sun, raindrops and the minerals from clean soil.
If you’re interested in finding more out about Hungry for Change which will really have you questioning the nutritional values of every packet you pick up off a supermarket shelf, every advertisement you see on TV or in a magazine then you can watch the Hungry for Change DVD here or read the Hungry for Change recipe book here.
Nourish your body with real food and your body will nourish you.
Thank you for reading my story, you can read my books by visiting my bookshelf here.
22 Nov 2013
in Autumn, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Salads, Sauces, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free
Tags: avocado, diabetes australia, diabetic recipes, eftpos giveback, kale, low carb recipes, stawberry salad, sugar free recipes, summer salad, Supercharged Food
Christmas is a time of goodwill and eftpos are running a cracker of a campaign. This year they’re giving up to $2 million dollars to two specific organisations, Diabetes Australia and the Cancer Council Australia, as part ofeftpos Giveback.
Diabetes Australia are using their funding to create a new online support platform for 1.5 million Australians with diabetes and to further early intervention and prevention for the 2 million others with pre-diabetes symptoms.
If you wander over to their website you’ll find that they’re currently running a healthy recipe competition up until Christmas, aiming to receive from the community as many healthy recipes as possible. If you have a favourite healthy recipe that you’d like to share, you can submit yours hereand the very good news is that you don’t have to weight ooops wait too long to find out if you’re a winner because they’re picking out their favourite recipes weekly and dishing out $1000 dining experiences. I want to enter!
Living with diabetes can be a challenge but getting rest, doing gentle forms of exercise and eating and maintaining a healthy diet including delicious recipes can really help to play a major part of a well-rounded holistic approach to managing the disease. More
22 Nov 2013
in Autumn, Breakfast, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Organic, Seasonal, Snacks, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free
Tags: carrot and spinach muffins, diabetes australia, eftpos giveback, healthy muffins, lee supercharged, spinach and carrot muffins, sugar free muffins, Supercharged Food
Photography by Kristy Plumridge
I love these muffins because not only do they taste delicious, they use the natural sweetness of carrots paired with the incredible antioxidant properties of lemon zest. It’s my second diabetic friendly recipe as part of the eftpos GivebackCampaign for Diabetes Australia. If you have a favourite healthy recipe you’d like to share, you can submit yours here.
I’ve been using spinach in my dessert recipes a lot lately, remember THAT spinach ice cream?
Using spinach in dessert recipes offers up a healthy dose of iron just when you need it. I’ve found that one of the best ways to keep on top of my auto immune disease is to make sure my iron levels are topped up and to follow an anti-inflammatory diet. More
22 Oct 2013
in Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free
Tags: a nourishing kitchen, amy crawford, gluten free pho, grain free recipes, sugar free recipes, Supercharged Food, vietnamese soup
Chicken Pho with Raw Zucchini Noodles
Here is a delicious recipe which reminds me of my time spent in Vietnam, where I visited the most amazing tea shop and spent a couple of weeks exploring the country and its wonderful food.
This recipe which contains raw zucchini noodles or (zoodles) comes from a recipe book called A Nourishing Kitchen by Amy Crawford who I met recently in Melbourne and who I now have an affiliation with.
What I love about this particular recipe is that it has a back to basics approach with real food yet still manages to capture the wonderful light fragrant flavours of Pho one of the Vietnamese’s most beloved dishes. More