Helping families living with allergies save time, money and stress


Zucchini and Fennel Slaw

Zucchini & Fennel Slaw One of the many gut friendly recipes from my LOVE YOUR GUT – 8 week gut healing program for busy people. This salad is delicious and quick to throw together.  Health Benefits of Fennel Fennel, with it’s unique licorice like flavour […]

Blackberry Sorbet

  Blackberry Sorbet This is a perfect healthy dessert for summer.  Replace the blackberries with any frozen berries. You can whip this up in no time. You will need… 2 cups frozen blackberries (or any berries) 2 tablespoons water or dairy free milk 2 tablespoons […]

Raw Cacao Smoothie!

Raw Cacao Smoothie

Smoothies don't have to be green to be healthy! If they did, I would never get one into my health resistant teenager.

Mothers have been hiding veggies in children's food for decades. Smoothies, I believe are a step up from that. Within seconds we can now have our kids drinking down a delicious 'milkshake' without them realising our deviousness.  So we are awesome mum and good mum at the same time - win win!!

My Raw Cacao Smoothie   isn’t going to send you or them into a blood sugar roller coaster or mess with your healthy flora.

If you’re seriously interested in getting healthy, restoring your digestion and boosting your energy then check out my new  program

LOVE YOUR GUT - 8 week gut healing program for busy people!

In the program you get lots of delicious satisfying recipes that you can enjoy without guilt, meal plans, shopping lists, tips and that will help rebuild your intestinal flora. Plus so much more! Grab your spot before 24th Dec for Early Bird Special. We start 8th January, 2018

When you’re gut health is off kilter it’s important not to overload your body with sugar. That’s where recipes like these come in. You can’t just flip a switch and never want a milkshake again, so it becomes about creating healthy substitutions to unhealthy foods.

Sugar feeds bad bacteria and candida in your gut and promotes digestive distress and hormonal issues. The more you can swap it out for healthy recipes like this the faster you’ll be on track to feeling amazingly energised and balanced.

This is a perfect treat on a hot day when you want a nourishing clean energy boost.

Raw cacao is beneficial in so many ways. Not only does it contain phenylethylamine which helps boost happy hormones, it’s also loaded with magnesium. A large percentage of the population is deficient in magnesium but it’s important for healthy digestion and a relaxed nervous system, so drink up!


You will need... 

Serves 1

1 cup allowable milk (coconut, rice, almond) 

1 Tablespoon raw cacao powder

1 frozen banana

1 handful frozen berries

1/2 avocado

½ teaspoon vanilla

1 teaspoon cinnamon

1 Tablespoon of maple syrup -optional (honey, rice malt syrup or stevia)

Cacao nibs


What to do...

Easy peasy. Throw all the ingredients into a blender. Blend until smooth. 

Sprinkle with cacao nibs. Drink!

Join our online forum group Heal Your Gut Heal Your Body where I’ll be sharing more information, tips and recipes to help improve your gut health and live a happier, healthier life.


To your wellness,

Sonya Lee x


My AHA moment

The AHA moment that helped save my sanity I have talked before about how my world was turned upside when my baby boy was diagnosed with severe life threatening food allergies.  to peanuts, tree nuts, wheat, rice, corn, oats, eggs, dairy, soy, fish, chicken, potatoes, peaches, peas, mangoes […]

The day my world was turned upside down

The Day My World Was Turned Upside Down! My world was turned upside down 10 years ago! That was when I discovered my baby had life threatening food allergies. I certainly didn’t see it coming. I suspected that food was related to my sons increasing eczema…. every […]

Beef Stroganoff

Beef Stroganoff

This is a classic family traditional recipe which I have made allergy friendly. The recipe for the cauliflower rice and Beef Stroganoff are in my Allergy Friendly Home Cooking eBook. 

You will need...

2 Tablespoons Olive Oil

500g Rump steak, sliced into thin strips

2 garlic cloves, crushed

1 large brown onion, thinly sliced

2 Tablespoons Tomato paste

2 Tablespoons Gluten Free flour

300g Mushrooms, sliced

2 teaspoons Sweet paprika

400ml Coconut cream

½ cup beef stock

2 Tablespoons parsley, chopped

What to do...

Heat 2 teaspoons of oil in a large pan. Cook beef slices in batches over medium/high heat until just cooked. (It usually takes 3 batches, depends on the size of your pan). Remove to a plate, cover with foil and set aside. Repeat until all meat cooked.

Reduce heat to medium, add the last 2 teaspoons of oil and cook onion and garlic, until onion is transparent. Add tomato paste and paprika. Cook for 2 minutes.

Stir in flour and cook for a further 2 minutes. Slowly pour in beef stock, stirring continually. Add mushrooms and stir in the coconut cream. Return beef strips to pan. Cover. Simmer for 5 minutes. Stir in parsley.

Serve with steamed vegetables and cauliflower rice.

Allergy Friendly Home Cooking

Chocolate Freezer Fudge

I created this recipe one night after dinner when I was having one of those after dinner sugar craving. I love this recipe because there is no guilt and its sooooo good. This fudge is quick and easy to make, allergy friendly and delicious!!!  It will […]

Zucchini Slice

I’ve been working on adapting a zucchini slice for some time and I’ve finally nailed it!! This is delicious. So easy and quick to make and perfect for allergy friendly lunchboxes Grain Free| Gluten Free | Dairy Free | Egg Free | Wheat Free | […]

Spiced Orange Muffins

Delicious allergy friendly muffins with a subtle orange and spice flavour. These are so quick and easy to make. Perfect for school lunches, morning tea or any occasion. Healthy too – well they do contain oranges

You will need...

1 orange, flesh scooped out
2 small bananas ( 1 large)
1/2 cup coconut milk
1/2 cup pitted dates, chopped
125g dairy free margarine (Nuttelex)
1 3/4 cups gluten free flour
3/4 cup raw sugar
1 teaspoon bicarb soda
1 teaspoon baking powder ( gluten free)
pinch salt
3/4 teaspoon ginger
1 teaspoon cinnamon

What to do...

Preheat oven to 200 degrees C. Grease or line muffin tray with muffin cases
Place flesh of orange, banana, coconut milk, dates and margarine into food processor or blender. Blend until fairly smooth.
In a mixing bowl, sift together flour, baking powder, bicarb soda, spices and salt. Add sugar and stir until combined.
Scrape orange mixture into the flour. Fold through with a spatula or spoon until just combined.
Spoon batter into muffin trays
Bake in preheated oven for 20 minutes or until an inserted skewer comes out clean.
Let stand for a few minutes before removing to a wire rack to cool.