30 Nov 2013
in Autumn, Dairy Free, Dessert, Gluten Free, Kids, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free
Tags: Gluten free biscuits, healthy kids recipes, healthy snack recipes, lee holmes supercharged food, sugar free treats, sugar-free biscuits, Supercharged Food for Kids
Photography by Nina Thornton
Old school biscuits are the perfect accompaniment to share your morning or afternoon cup of tea. I designed these especially for kids, and the recipe comes from my book Supercharged Food for Kids as they’re a great lunchbox treat or after school bite. Sometimes snacks can be a bit of a tricky one, as you crave a morsel that is crunchy, sweet and satisfying but preferably good for you too. I’m happy to say that these nut butter biscuits tick all those boxes, as well as being packed with nutrient-dense ingredients they’re delicious and fantastically fulfilling.
The nut butter base adds a mild nutty taste that enhances the other flavours, and is abundant in protein and healthy fats, to keep you content. Almond butter is a variety you may want to use, but feel free to experiment with cashew or macadamia because they both work very well in this recipe. Extra points if you make your own too. 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
04 Nov 2013
in Autumn, Breakfast, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Snacks, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: bad fats, Cranberry and Walnut Granola. Supercharged Food, healthy cereals, lee supercharged, sanitarium, sugar free granola, wheat free cereals
Nick off tooth challenging granola. If you’re tired of grinding your teeth on over-baked, processed, ready-made granola then you’ll welcome this recipe from my forthcoming book Supercharged Food; Eat, Yourself Beautiful, because it not only tastes amazing, but will save you on dentist and doctor’s bills too.
It strikes me as odd that many packaged granolas have received health-food cult status considering the ingredients they contain. Store-bought varieties are often laced with sugar and brimming with bad fats which you might like to give a wide birth to next time you’re browsing the supermarket aisle.
Not only that, it’s the front of the packets covered in bad marketing jargon that are teeth clenchingly horrifying. Note to corporate advertising executives next time you say “Let’s have a little pow wow before everyone heads out tonight” about your latest mumfluencial peace, love and granola campaign, please remove the following words from your vocabulary: Low fat, light and tasty, slow release, natural flavours, wholesome and naturally indulgent.
Imagine if we actually spoke to people the way advertisements spoke to the general public?
Special note to Sanitarium, your new byline “It’s what’s inside that counts” couldn’t be more true. Well done on that one. But, let’s have a look at what is inside your Light ‘n’ Tasty Berry Granola which “provides a delicious combination of succulent sweetened cranberries, mixed berry fruity pieces and wholesome grains”. More
29 Oct 2013
in Autumn, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Salads, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: anti oxidant rich salad, beetroot salad, healthy salad, salad recipes, sugar free salad, Supercharged Food, warm beetroot and carrot salad
A nourishing salad fit for a busy family is what I am going to share with you today.
Beetroots, carrots and fresh herbs appear to be the biggest culprits for left over fridge remnant veggies – anecdotal evidence I have managed to cultivate among many people I chat to about healthy eating and food waste.
While the best part of my job is helping people take control of their kitchen choices, I’m not a big fan of wasting food and will do anything to save a veggie from the trash can.
And so this recipe, a delicious Carrot, Beetroot and Pear Salad is the perfect example of roasting on the edge vegetables and still getting a great result.
A sweet, satisfying medley of cooked veggies, roasted in the oven with an array of medicinal spices and offset with the crispness of a beautiful pear. Again, any chopped root veggie could be used here – my preference is for beetroot and carrot for their natural sweetness. 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
12 Oct 2013
in Autumn, Breakfast, Candida Friendly, Dairy Free, Gluten Free, Kids, Lunch, Nutrient Rich, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free
Tags: gluten free recipes for kids, healthy kids lunches, healthy lunch wraps, pita bread for kids, pita pockets, Supercharged Food for Kids, supercharged kids recipes
Photo by The Whimsical Wife
Say goodbye to soggy bread. Sometimes it’s good to have a break from sandwiches and introduce new healthy bread options to kids’ repertoires.
Here’s a breakfast, lunch, or bulging snack idea that kids can easily assemble themselves and have fun in the process. It comes from my book Supercharged Food for Kids which you can find here.
The pockets can be filled with bacon and eggs at breakfast time or veggies, avocado and tuna or leftover dinner meat and spring salad ingredients and topped with homemade mayo or ranch dressing.
You can pretty much stuff in whatever you like or whatever you have available in the fridge.
The basic recipe can also be made as a flat crusty pizza and delivered to hungry mouths pretty quickly once your favorite toppings have been fixed.
Test these on your brood and let me know what you think?
Makes 4 pitas
- 1 egg
- 1/4 cup of water
- 1 TBS almond or rice milk
- 1 TBS olive oil
- 1 TBS coconut flour
- 1 TBS flaxseed meal
- 1/4 cup blanched almond meal
- 1/8 teaspoon baking soda
- Pinch Celtic Sea Salt
- 1 TBS mixed herbs chopped fine (optional)
- Preheat oven to 180 degrees Celsius
- Place baking paper on a baking tray
- In a bowl whisk egg and add water, milk and olive oil
- Add dry ingredients and stir well
- Pour mixture onto baking paper in 2 medium sized circles about 12 cms across and spread evenly with a palette knife
- Bake for 20 minutes until golden and crispy around the edge
- Let cool and with a sharp knife slice along the centre so that a pocket is created
- Stuff with favourite fillings
03 Oct 2013
in Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Seasonal, Snacks, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: Cashew Holmes, gluten free fritters, lee holmes, Supercharged Food, vegetable fritters, vegetable pancakes, veggie fritters
My dog Cashew gets jealous when I eat these fritters. I’ve never really known of a dog to get jealous of vegetables before. But I think Cashew is an extraordinary dog and a bit of a culinary canine.
For example, recently she was bitten by a paralytic tick which put her in intensive care for four days and whilst she was recovering the well-meaning vet was attempting everything to make her eat something, anything, so that she would show signs that she was improving and come home. But Cashew just kept on refusing, turning up her little snout at any scientifically produced, celebrity endorsed dog food, or bone shaped dog biscuits and looking at the vets like they were insane. More
26 Sep 2013
in Autumn, Breakfast, Dairy Free, Dessert, Gluten Free, Kids, Nutrient Rich, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free
Tags: gluten free breakfast, gluten free dessert recipes, gluten free kids recipes, gluten free recipes, healthy recipes for kids, lee holmes, pikelets, Supercharged Food, Supercharged Food for Kids
Photo by Pamela Mackertich
I’d love to share a wholesome and delicious recipe out of my Supercharged Food for Kids book.
Pikelets work well for children as they are smaller than a traditional pancake and become a practical and fun finger food for them. They can also be used for dessert as well as breakfast or packed into a lunchbox for morning or afternoon tea.
I’ve used chia seeds in this recipe because they are a delicious super food, packed with Omega 3s and ridiculously high in antioxidants. They’re extremely versatile and easy to use too. Some great ways to include them in your child’s diet are by adding them to smoothies, sprinkling them on top of yoghurt or cereal, tossing them in your muffin mix or making these delicious pikelets.
Any time you can squeeze chia into your child’s diet, you’re boosting their nutritional profile. By including plain full fat yoghurt on top of these pikelets, you’ll be providing sustenance as well as essential protein, calcium, vitamin C, iron, potassium and Omega 3 essential fatty acids.
When mixed with water, chia seeds become gelatinous. In this form you can use them as an egg substitute in your baking recipes.
- 1 TBS chia seeds
- 1 1/2 cup self-raising gluten free flour
- 1 cup coconut milk
- 1/2 cup filtered water
- 2 eggs beaten
- 1 TBS coconut nectar or sweetener of your choice
- 2 TBS butter
- In a bowl place chia, flour, coconut milk, water, eggs and sweetener and mix.
- Heat a frying pan and melt some butter in the pan
- Pour in mixture and cook on medium heat until bubbles start to form
- Flip over using a spatula and cook until browned
- Continue until finished
I hope your whole family enjoys these pikelets. Top with yoghurt, berries or topping of your choice. You can find more recipes for kids here.
07 Sep 2013
in Autumn, Breakfast, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Salads, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: brown rice recipes, Cauliflower and Daikon Rice and Quinoa Pilaf, Cauliflower rice, daikon rice, gluten free recipes, quinoa recipes, supercharged food blog, white rice alternatives
It’s time to get out those oversized salad bowls from the back of your kitchen cupboard. Today I’m going to give you lots of healthy options for replacing white rice in your meals.
You know those times when you’re looking for an alternative to stodgy, insulin spiking white rice and not sure where to turn? Well, why not try one of these more nutritious options for the perfect partnership or base to a meal. They make excellent replacements and you can whip them up just as easily.
When eaten regularly, research has shown that eating white rice can increase your risk of Type 2 diabetes. Aside from its sky high glycemic index, another reason to give white rice the flick is its lack of nutrients after undergoing refinement and processing, stripping the grain of essential B-vitamins, iron, manganese and fibre and leaving you with zilcho nutrition. More
07 Sep 2013
in Autumn, Breakfast, Candida Friendly, Dairy Free, Gluten Free, Kids, Lunch, Nutrient Rich, Organic, Snacks, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free
Tags: gluten free recipes, healthy pancakes, quinoa pancakes, quinoa recipes, Supercharged Food
Here’s a wonderful healthy breakfast or lunch idea that will give you a serve of complete protein and keep your blood sugar levels in check.
- 3 cups cooked quinoa (white, brown or red)
- 3/4 cup almond milk
- 4 eggs
- 3 tsp gluten free baking powder
- pinch of Celtic sea salt
- coconut oil or butter for frying
- Stevia, lemon wedges for serving
- In a blender place all ingredients and blend until smooth adding more milk if required
- Heat oil or butter in a frying pan
- Place a spoonful of batter into pan and cook until pancake starts to bubble on top
- Carefully flip it over and continue cooking until it is golden brown.
- Remove from pan and serve with lemon and stevia.
- You can make savoury versions too by adding nutritional yeast and serving with a green salad.
28 Aug 2013
in Autumn, Gluten Free, Kids, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free
Tags: after school snacks, Gluten free biscuits, gluten free kids recipes, healthy treats kids, kids sugar free recipes, Supercharged Food for Kids
Creating and filing a healthy biscuit barrel isn’t a chore with these yummy 4pm Pick Up Biscuits which not only stave off hunger pangs but also nourish children from the inside out. They are one of my new recipes from my just released book Supercharged Food for Kids.
Every parent has encountered the hullaballoo surrounding a chaotic after school pick up, stuck in an endless car line, disgruntlement rising as every traffic light turns to red and mum or dad trying to navigate across town in the fastest way possible to make it in time to drop the kids off at after school activities. By the time they hit the car kids are usually quite hungry and can be tired and irritable after a long school day, so it’s important to create good eating patterns at this critical time and feed them a snack which is nutritious as well as being delicious. More
19 Aug 2013
in Autumn, Christmas, Dinner, Gluten Free, Lunch, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Wheat Free, Yeast Free
Tags: gluten free recipes, healthy terrine, smoked salmon and pistachio terrine, Supercharged Food
One of my favourite things to do on weekends is to catch up with my girlfriends and prepare a delicious sample spread of pot luck bits and pieces!
Interestingly, after a solid year of writing my Kids’ cookbook, I have decided that there is something inherently comforting about eating food in small, finger like portions. In fact the secret to feeding fussy children lies in the art of chopping and creating food in an imaginative way and I believe we must all secretly take delight in having food prepared into fun, bite size morsels! More
14 Aug 2013
in Dairy Free, Dessert, Gluten Free, Kids, Nutrient Rich, Snacks, Sugar Free, Vegetarian, Wheat Free, Yeast Free
Tags: cacao bomb crackles, chocolate crackles, healthy treats kids, kids sugar free recipes, Supercharged Food for Kids
Here’s a recipe from my brand new book Supercharged Food for Kids.
It’s crackle time! You’ve probably all witnessed the unhealthy versions of these hanging around on the table at every kid’s birthday party, loved unconditionally by children and parents alike. These crunchy, crackles of puffed rice are essentially an old fashioned treat that I have always yearned to recondition for a real food 21st century.
Using real food will teach your child to appreciate food’s natural flavours and develop and understanding of what real food actually tastes like and this recipe is the perfect example. If you skip the sugar-filled, artificially flavoured party treats and instead opt for a healthier version it will ensure you are meeting your child’s nutritional needs with a good supply of magnesium and iron from the raw cacao and B vitamins from brown rice puffs. Coconut oil and butter will add stickiness and sweetness and provide a great all round anti-fungal and anti-bacterial element.
This recipe is a godsend for busy parents as it can be whipped up quickly and then placed in the fridge for kids to enjoy for morning and afternoon tea, an after school snack or a sleepover.
You can also make Cacao Pops as a breakfast cereal just by omitting the coconut oil and mixing up the other ingredients and chilling in the fridge.
Cacao Bomb Crackles
- 2 cups brown rice puffs
- 1/2 cup desiccated coconut
- 1/3 cup coconut sugar
- 6 TBS coconut oil
- 2 TBS coconut butter
- 3 TBS cacao powder
- 1 tsp vanilla extract
- Line a 12 cup muffin pan with paper cup liners.
- Place rice puffs in a bowl.
- In a food processor process coconut sugar until it resembles a fine powder.
- Place a bowl over boiling water on the stove top and add in coconut sugar, coconut oil and butter and cacao powder until melted on a medium heat.
- Add desiccated coconut and stir well.
- Remove from heat, spoon mixture into liners.
- Place in the refrigerator to set.
You can pick up the new e-book here.
06 Aug 2013
in Dairy Free, Dessert, Gluten Free, Nutrient Rich, Snacks, Spring, Summer, Vegetarian, Wheat Free, Yeast Free
Tags: clean food, gluten free recipes, healthy desserts, real food, spinach ice cream, sugar-free desserts, Supercharged Food
Despite staying away from lactose I’m still very much partial to a scoop of delicious ice cream at times.
The little kid in me still get’s excited when I crack open a fresh tub of creamy home made confection.
As the saying goes, necessity breeds the mother of invention and having recently delved into the art of kids food, I managed to strike the perfect balance- ice cream, blasted green with nourishing spinach under the guise of peppermint. You follow me?
Its Bliss. I know you may think that spinach and ice cream are a pair of ingredients most likely to end up on the cutting room floor, but believe me when I tell you this, they make a lovely refreshing partnership. Bananas bring grown up spinach back down to earth and it’s distinctive flavour is well hidden when combined with coconut milk and mint. More
29 Jul 2013
Tags: dairy free kids recipes, gluten free kids recipes, healthy kids recipes, sugar free kids, sugar free kids recipes, Supercharged Food for Kids, Supercharged Food for Kids Recipes
I’m really excited to launch my new book, Supercharged Food for Kids. As a mum, wholefoods chef and former English teacher a lot of my life has been spent in the classroom helping kids grow academically. Now I’ve combined my teaching knowledge with my Certificate in Food and Nutrition (Polytechnic West), practical health coaching knowledge (Certified Health Coach, Institute of Integrative Nutrition) and first hand parenting skills to help guide other parents when it comes to integrating healthy eating routines, recipes and food ideas the whole family can benefit from.
My latest mission is to change the way kids eat so that we can build stronger, healthier and brighter kids from the ground up.
Supercharged Food for Kids features 90 recipes and meal solutions that not only taste delicious, but deliver the nutrients needed to help kids sustain energy levels, keep their mood up, concentrate and perform at their best.
You won’t find any frankenfood (genetically modified food) in Supercharged Food for Kids. But you will find kids’ favourites such as pizza, nuggets, pasta and desserts all made with healthy ingredients.
I hope it inspires you to create fresh, wholesome and nutrient rich meals that your children will eat again and again. And hopefully it will help your kids develop good eating habits they can maintain for the rest of their lives.
I’ve included tips on how to remove sugar and processed food, my top ten nutrient army, eating for special diets and allergies, packing and presenting a creative lunchbox, a bunch of tips for busy families, a chapter on sneaking super foods into everyday kids’ meals and information on mood, concentration, energy, performance and squad food.
There’s also a shopping list and Monday to Friday Lunchbox menu as well as some really fun lunchbox ideas that can be made with gluten free sandwiches and wraps.
You’ll find recipes such as Cauliflower Mac and Cheese, Pirate Muesli Bars, Cacao Bomb Crackles, Cheesy Mini Tartlets, Crunchy Chicken Drummers, Rice Crispy Bars, Zoo Poo, Watermelon Ice Blocks, Gluten Free Pita Pockets, Savoury Breakfast Muffins and lots, lots more.
My favourite recipe is Cacao Bomb Crackles.
You can buy the book here.
- Banana and Coconutty Smoothie
19 Jul 2013
in All, Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: curry recipes, eggplant and green bean curry, healthy curry recipes, lee supercharged, Supercharged Food, vegetarian curry, vegetarian recipes
My usual approach to vegetables is to bake, steam or stir-fry them with garlic but this year I’m determined to improve my culinary skills when it comes to cooking vegetables. I’ve recently been using chef and food writer Hugh Fearnley-Whittingstall’s River Cottage book ‘Veg Every Day’ and this vegetarian recipe is adapted from it.
I’ve used a healthier oil, coconut oil and substituted activated almonds. Homemade curry paste works really beautifully and it’s a gorgeous curry, richly layered, warming and packed with melding flavours. More
04 Jul 2013
in Autumn, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Sugar Free, Wheat Free, Winter, Yeast Free
Tags: green soup, healthy soup, lee supercharged, Nutrient Rich Soup, pea and lamb soup, pea soup, Supercharged Food, winter soup
Pea and Lamb Soup
Tonight I’m indulging in a fireside supper. And what better marriage made in heaven than fresh pea and lamb. I used pasture fed lamb and organic fresh peas for this soup and 100% grass fed stock.
Rustic and hearty, simmering on the stove top increases the flavour ten-fold in this soup and if you’re not rushed for time, let it simmer for 15 minutes before blending. This perfect winter fare also contains parsley which provides a deeper flavour but you can substitute with mint if you prefer a more traditional tang.
Peas are rich in protein and a good source of fibre, Vitamin A, C and B1. Whether fresh or frozen they’re an abundant supplier of B1 (thiamin) and iron. Thiamin is essential for energy production, nerve function and carbohydrate metabolism. If you’re looking to promote good intestinal health, peas are the bees knees due to their water-soluble fibers which bind with cholesterol and help excrete it from the body. More
20 May 2013
in Autumn, Breakfast, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Seasonal, Spring, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: breakfast pudding, breaking up with breakfast, chia breakfast pudding, gluten free breakfast, sugar free breakfast, supercharged food blog
Image created by artist fleetingmind
Long term commitment… three little words that shoot alarm bells through the ears of commitment phobes across the land, quivering in their running shoes.
But LTC doesn’t just apply to human relationships. If you’ve been trapped in a dreary relationship with the same old breakfast food for the past few months then perhaps now’s a good time to shake up the monotony and slip on a new shoe for size?
Your alarm has gone off, you slam the snooze button a couple of times, hit the shower and then not surprisingly by the time you look up at the clock hands whizzing by, it’s time to set off. With 9am closing in on you like a whistling kettle, you pop a slab of bread in the toaster and well, there you go again.
Eating the same food every morning is like a relationship where you’re watching someone talking, you notice their lips are moving but you can’t hear anything, only your thoughts stampeding through your mind like a Spanish matador in close fitting tights and a tasseled Chaquetilla.
Eggs, eggs, eggs and more eggs? Again. Really?
06 Apr 2013
in Dairy Free, Dessert, Gluten Free, Kids, Nutrient Rich, Snacks, Spring, Summer, Vegetarian, Wheat Free, Yeast Free
Tags: banana icecream, kids banana icecream, kids desserts, sugar free icecream, supercharged food blog
This is the easiest banana ice cream recipe you’ll ever make. Said me.
And because it’s so simple, why not rope the kids to lend a hand. After all it’s an intrinsic part of their nature to learn and explore the world before them, so let’s begin their inauguration slap bang in the central hub of the home, the kitchen.
Empowering kids to make their own healthy choices and filling them with healthy, nutritional food, that will energise and revitalise them during such an important time of mental and physical growth, will benefit them not only now but also in the years to come.
The main element of this recipe is bananas; child friendly because of their lofty dose of potassium – an essential ingredient to keep pint-sized nervous systems in good shape. Without potassium, no new brain cells can be created.
The potassium and carbohydrates found in Australia’s number one selling fruit are the ideal brain food to help children stay alert. Potassium enables muscles to contract and expand efficiently during exercising, helping to prevent cramping. So don’t expect any Jungle Jim or rope swing misadventures any time soon. Bananas contain plenty of essential nutrients like fibre, vitamin C and B6, as well as natural sugars glucose, fructose and sucrose, providing children with natural energy.
Cacao contains high levels of antioxidants and being rich in flavanol, it helps to boost brain function by enhancing blood flow to the brain, perfect for growing, active minds. The cocoa bean is especially high in magnesium converting into calcium and iron by the body, essential for growing strong, healthy bones.
My favourite benefit of this recipe is that the combination of banana and raw cacao allows children a natural sweet treat whilst ensuring they are still receiving essential nutrients that their growing bodies crave and are reliant upon.
Banana Ice Cream
2 bananas frozen and cut into chunks
1 TBS raw cacao powder
6 drops liquid stevia or sweetener of your choice
1 TBS almond butter
Pre-peel bananas cut them into chunks and place in a freezer bag in the freezer
Once frozen, place them into a food processor with the cacao, stevia and almond butter
Puree until creamy stopping to scrape the sides when needed
01 Mar 2013
in Autumn, Breakfast, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: chocolate mousse, dairy free chocolate mousse, healthy dessert recipes, lee supercharged, sugar free chocolate, sugar free chocolate mousse, supercharged food blog
Dig in… It’s all good.
What’s that word when you’re busting loose? Mousse Mousse. There’s nothing like a little old school hip hop and chocolate to boost your mood. Hip hop and chocolate just seem to go together like Grandmaster Flash and The Furious Five.
Speaking of chocolate, have you noticed how often it’s accompanied with bucket loads of the white stuff, sugar, it can be a real downer in the health department.
So, for all you hip hop fans and chocoholics out there, I’ve created a pop-locking recipe (a concoction of all-things-good-for-you), that tastes delicious so you and your crew can dig in guilt-free. More
11 Feb 2013
in Autumn, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: dairy and sugar free choclate, how to make healthy chocolate, sugar free chocolate, supercharged food chocolate
Hey guys… I have just reinvented the chocolate recipe to make it more creamy, smooth, tasty and delicious. Here’s the new recipe, enjoy!
White Chocolate Ingredients:
- 1/4 cup organic coconut butter
- 1/4 cup coconut oil
- 1 TBS vanilla essence
- 10-12 drops liquid stevia or 1 tsp powdered or to taste
- 2 TBS shaved cacao butter
- Melt cacao and coconut butter and oil in a bowl over a saucepan of boiling water then add additional ingredients
- Place in a container or mould of your choice and freeze for 30mins. Break into bite sized pieces.
Dark Chocolate Ingredients:
- ¼ cup raw organic cacao powder
- ¼ cup organic coconut butter
- 1/4 cup coconut oil
- 1 TBS vanilla essence
- 10-12 drops liquid stevia or 1 tsp powdered or to taste
- 2 TBS shaved cacao butter
- Melt cacao and coconut butter/oil in a bowl over a saucepan of boiling water then add additional ingredients
- Place in a container or mould of your choice and freeze for 30mins. Break into bite sized pieces
- Don’t forget, you can make other versions to suit your taste by adding orange or peppermint essence, crushed raw almonds, walnuts or cashews.
08 Feb 2013
in Autumn, Dinner, Gluten Free, Lunch, Nutrient Rich, Seasonal, Spring, Sugar Free, Wheat Free, Winter, Yeast Free
Tags: gluten free lasagne, gluten free recipes, healthy lasagne, Supercharged Food, supercharged lasagne, wheat free lasagne
My mantra for this year is…
‘It’s the small changes you make every day that count’
Making a concerted effort to eat more vegetables and less processed food will have an ah-mazing effect on your body. Even if you feel the irresistible lure of comfort food, including a couple of healthy swap outs, like using zucchini in place of pasta and adding yoghurt instead of white sauce you can still enjoy a wonderfully healthy and filling meal such as this scrumptious Supercharged Lasagne.
I think small changes everyday work. When you think about it, that extra-large slice of cake or chocolate square is ok, on occasion, because if we go cold turkey and become too strict on ourselves then we end up craving a sweet treat even more. Then what can happen is that you starve yourself of the occasional treat and then when you do relent you gorge out on the whole cake, which can leave you feeling guilty and mad at yourself. More
07 Feb 2013
in All, Autumn, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Salads, Sauces, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: cashew dressing, coconut dressing, lee supercharged, salad dressing, sauces, sugar free dressing, supercharged food blog
Drinking coconut water it seems is de rigueur. But have you ever wondered what happens to all that delicious coconut flesh still left behind in your newly lopped coconut?
Do you even eat it?
I was thinking just that the other day so I wanted to create the perfect recipe using all of the coconut, meat included.
You might be thinking that raw coconut meat contains a large amount of saturated fat, but please don’t let that scare you away! Most of the fat in coconut meat is a medium chain fatty acid, which is broken down a lot faster than long chain fatty acids. As a result, it doesn’t contribute to high cholesterol.
A good thing to remember when it comes to coconuts and all good fats is moderation is the key.
Here are a few good reasons why all of the coconut should be enjoyed as part of a healthy diet… More
25 Jan 2013
in All, Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Salads, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: candida friendly recipes, cauliflower mash, green bean recipes, healthy vegetable recipes, pumpkin recipes, Supercharged Food, vegetables
You don’t have to be a supermodel to have a close personal relationship with your veggies. Finding appealing ways to increase your intake of veggies isn’t always a simple walk on the catwalk. Although we all realise the benefits of including them in our diets, there is often a disconnect between what we know and what we actually do.
The abundance of options in the vegetable department can often be overwhelming as many of us struggle to accessorize our veggies and turn them into attractive designer dishes.
Enter three delicious vegetable recipes, which will transform your evening meals and have you hungering for veggies, putting you front and centre.
24 Dec 2012
in All, Autumn, Candida Friendly, Christmas, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free
Tags: Downton Abbey, gingerbread men biscuits, gluten free recipes, high tea, lee holmes, sugar and dairy free gingerbread men, sugar free recipes, sugar-free biscuits, Supercharged Food
Run, run as fast as you can…these wickedly good gingerbread biscuits won’t last long on the high tea table. An aristocratic tea time classic, they would feel perfectly at home in elegant Downtown Abbey.
Actually, gingerbread men were first introduced by Queen Elizabeth I, made for her amusement, she would have gingerbread men sculpted into her favourite dignitaries and courtiers. You could have some fun with this one! More
07 Dec 2012
in Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Salads, Sauces, Spring, Sugar Free, Summer, Wheat Free, Yeast Free
Tags: gado gado, gluten free recipes, healthy gado gado, Indonesian gado gado, lee holmes, sugar free gado gado, Supercharged Food, vegetable salad
A typical Indonesian dish, gado gado literally translates to Mix Mix. There are a number of different regional versions of this exotic buffet of vegetables throughout Indonesia and many consider it to be a national dish. It cuts across your palate in a multitude of ways from sweet to tart, spicy to salty. More
26 Nov 2012
in All, Autumn, Christmas, Dairy Free, Dessert, Dinner, Gluten Free, Lunch, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free
Tags: gluten free christmas recipes, gluten free recipes, sugar free christmas recipes, Supercharged Food, xmas recipes
Photography by Lise
Constructing a gluten free Christmas lunch is as easy as mince pies! From your first mouthful of spicy nuts to your last gulp of egg nog we have all of your Christmas needs covered and then some!
So you want to have your guests eating out of your hand this festive season….Whether GF or not, enjoying a delicious banquet of healthy and satisfying dishes is the perfect way to combine family festivities, full tummies with limited food overs.
Want to know more about setting the scene and pre-planning? Read Planning your GF Christmas menu and plan to start a week before the big day.
Hors D’oeuvres and nibbles are a fun part of Christmas lunch and go down really well whilst people are mingling around and settling in. Serve GF Lemony Herb crackers with a selection of Christmassy dips such as No Bean Hummus Baba Ganoush and Salmon Pate or this flavoursome Chicken Liver Pate recipe.
Activated nuts are popular at Christmas time as they can be made in advance and will stay crunchy for the entire Christmas holidays and beyond. Here’s a guide on how to activate nuts which includes recipes for Turmeric Pepitas, Tamari Almonds and Curried Cashews.
The Main Event…
Carve up this elegant traditional Christmas Ham accompanied by seasonal apple cider vinegar roasted vegetables.
If you’re in moving away from traditional turkey and looking for something nutrient rich and flavorful, I adore this Paprika, Garlic and Rosemary Chicken and the rich ruby red colour looks right at home on the Christmas table.
Serve with Turnip fries and indulge in a simple and delicious Brussels Sprouts recipe enhanced with garlic, toasted walnuts and lemon peel.
On the hunt for a GF stuffing recipe? Here’s my favourite one composed in a muffin pan. Muffin Stuffing.
Avoiding Meat? Tempting Zucchini and Celery Nut Loaf is a good option. To serve six make two loaves with plenty of vegetable sides.
Plum pudding is not everybody’s cup of tea so why not serve something a little alternative this year? Yummy Gluten Free Fruit Mince Pies are cute and fun and you can wash them down with egg nog inspired Chai Custard.
Hope you all have a very happy festive season
26 Nov 2012
in All, Autumn, Christmas, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free
Tags: chicken liver pate, gluten free pate, pate, sugar free pate, Supercharged Food
B 12 and iron are abundant in this pate which goes great on GF crackers, with vegetable sticks, on spinach bread or just riding solo.
- 3 tablespoons extra virgin olive oil
- 500 g chicken livers
- 1 onion, finely chopped
- 2 tsp. grated lemon zest
- 1/2 teaspoon sea salt
- 1 teaspoon dried rosemary
- 1 teaspoon dried thyme
- 2 garlic cloves, crushed
- Generous pinch grated nutmeg
- Heat the olive oil in a frying pan and sauté the chicken livers and onion over medium heat.
- Cook, stirring, until the livers are lightly browned with no pink remaining, about 10 minutes.
- Transfer to a food processor, add the remaining ingredients and season well with freshly ground black pepper.
- Process until smooth and fluffy.
- Transfer to a small pot, cover with a lid and put in the fridge to chill before using to allow the flavours to blend.
26 Nov 2012
in All, Christmas, Dessert, Gluten Free, Snacks, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: Christmas mince pie recipe, gluten free fruit mince pies, mince pies Christmas desserts, Supercharged Food, Xmas fruit pies
Did you know that eating a pie every day for the 12 days of Christmas brings wealth and prosperity for the future 12 months? Well if you believe folklore then why not put that theory to the test and have a crack at these delicious sweet treats.
Classic Christmas Minced Pies don’t need to be full of unhealthy ingredients for you to get the same festive kick.
Typically traditional pastry cups filled with dry fruit and served on Christmas day are loaded with sugar and gluten but the ones I am sharing with you today have broken free from their shackles and are far removed from their counterparts.
There’s no need to suffer through a mouthful of thick gluey pastry and preservative laden ingredients. You can include fresh apple and sultanas and your own dried fruit mix in this recipe.
Whether you prefer them were topped with stars, finished with a pie lid or crafted with beautiful lattice work these pies will give you the right amount of crumble and a good ratio of delicious filling to casing, the golden rule when on the hunt for a good minced pie.
These yummy Gluten Free Fruit Mince Pies are cute and fun and you can wash them down with egg nog inspired Chai Custard.
Why not get ahead of the game by making these mince pies now and popping them in the freezer until the big day? You will not be disappointed.
Gluten Free Mince Pies
Makes 12 mince pies
Fruit Mince Meat
- 1/2 cup grated granny smith apples
- 2 TBS orange rind (about 2 oranges)
- Zest of one lemon
- 4 cup freshly squeezed orange juice
- 1/2 cup sultanas
- 1 tsp. powdered stevia or sweetener of your choice
- 11/2 cups dried fruit (blueberries/cranberries/cherries/apricots)
- 4 cup almonds
- 15 gms butter
- 1 TBS apple cider vinegar
- 1 tsp. cinnamon
- 1/4 tsp. mixed spice,
- 1/4 tsp. nutmeg
- 1/4 tsp. powdered ginger
- Place all ingredients in a food processor and blend until smooth
- Set aside to ensure flavours can meld
Short crust Pastry
- 2 cups gluten free plain flour
- pinch salt
- 110 gms butter
- 1 large egg beaten
- Set oven to 180 degrees Celsius
- Grease 12 cup muffin pan
- With hands mix flour and butter until it resembles breadcrumbs
- Add beaten egg and mix until a dough is formed
- With a rolling pin, roll out dough between two sheets of baking paper and cut into rounds, reserving some for tops
- Place 12 x round in bottom of greased muffin pan and bake in oven for 10 mins until almost golden
- Remove from oven and add mince-meat
- Top with thin pastry crosses and return to oven for 5 mins or until top is crunchy
- Remove from oven and enjoy
Serve with Chai Custard.
26 Nov 2012
in Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter
Tags: brussels sprouts, nutrient rich recipes, sprouts recipes, Supercharged Food, vegetable recipes
Vibrant green, charred Brussels that ooze flavour and nuttiness. This recipe will convert even the wisest of cynics.
- 10 cloves garlic whole
- 1 red onion sliced
- 1/3 cup extra virgin olive oil
- 1 TBS apple cider vinegar
- 7 drops liquid stevia
- Celtic Salt and black pepper to taste
- 1 small lemon juiced
- 1 TBS lemon rind
- 600g Brussels sprouts trimmed and halved
- 1 cup toasted walnuts
- Place 2 TBS oil in large frying pan and heat
- Throw in garlic and red onion and cook for 2-3 minutes until golden
- Add the apple cider vinegar, stevia, and seasonings and simmer on medium heat for five minutes, until caramelized remove and set aside
- Place remaining olive oil in a large, heavy-based pan; add sprouts, season and cook on high heat for five minutes, stirring until charred.
- Add lemon and peel and garlic and onion mixture and cook for a further 2-3 mins
- Add toasted walnuts, and then serve in an earthenware bowl
26 Nov 2012
in All, Autumn, Candida Friendly, Christmas, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free
Tags: Christmas Chicken, christmas dinner, christmas lunch, christmas recipe, Paprika Chicken, Rosemary and garlic chicken, Supercharged Food
Photography by Lise
Paprika, Garlic and Rosemary Chicken
- 2 TBS of gluten free flour
- 2 tsp. paprika
- 1 tsp. cayenne pepper
- 1 tsp. black pepper
- 1/2 tsp. Celtic sea salt
- 6 organic chicken thighs
- 6 organic chicken drumsticks
- 1 TBS avocado or Extra Virgin olive oil
- 1 1/2 cups of organic free range chicken stock
- 1/2 cup of apple cider vinegar
- 4-6 garlic cloves unpeeled
- 3 Stalks of rosemary
- Pre heat oven to 190 degrees Celsius
- Place flour, spices/seasoning in a large zip lock bag & shake to mix
- Add the chicken pieces and toss to coat
- Heat oil in a large, flameproof baking dish
- Shake off excess flour from chicken and add the pieces in batches to the hot pan to brown all over
- Once browned, place chicken back into the pan; add stock, apple cider vinegar, garlic and rosemary
- Bring to the boil then transfer to pre-heated oven, uncovered, for 40 minutes or until chicken is tender and cooked through
- Remove chicken from pan, cover to keep warm, and make a reduction by cooking the pan juices in the same dish over a medium heat, uncovered, for about 5 minutes or until the sauce thickens slightly
- Place chicken back to the pan and serve it at the table straight from the pan
Serve with Turnip fries and indulge in a simple and delicious Brussels Sprouts recipe enhanced with garlic, walnut and lemon peel.
18 Nov 2012
in All, Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free
Tags: chicken tagine, gluten free tagine, lee holmes, moroccan recipes, olive tagine, preserved lemon, Supercharged Food, tagine recipe
I’ve noticed them around but always thought tagines lived into the oven. So after extensive googling and googling I discovered that stove top cooking is the method that works best for this unique shaped earthenware pot which has its origins planted firmly in North Africa.
Used for cooking or serving, you’ll see that the tagine pot has a distinctively shaped triangular shape which is formed entirely of a heavy clay, sometimes elaborately painted or glazed and each one uniquely beautiful.
17 Nov 2012
in All, Autumn, Christmas, Dairy Free, Nutrient Rich, Organic, Seasonal, Snacks, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: cacao, dairy free chocolate, lee holmes, Raw Chocolate, sugar free chocolate, Supercharged Food, supercharged food blog, superfood chocolate
If chocolate is your weakness you don’t need to give it up altogether just because you are eating healthy. Chocolate created with super food ingredients is as delicious as it is good for you. Packed with essential vitamins and minerals, simple homemade chocolate contains nourishing properties.
The wonderful thing about this chocolate recipe is that you can make it your own with whatever flavourings you would like to add in depending upon your specific craving. Maybe its orange or peppermint choc chip or hazelnut? Whatever your fancy this recipe will rock your socks off.
Read more on my new website here:
26 Oct 2012
in All, Autumn, Breakfast, Dairy Free, Gluten Free, Lunch, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: breakfast beans, gluten free baked beans, home made baked beans, lee holmes, soaking nuts, sugar free baked beans, Supercharged Food, supercharged food blog
Home-made Baked Beans
Beanz Meanz Health… Beans are no longer consigned for those on a budget or a dorm room favourite for many hard working uni students. Easy to whip up in the morning as part of a big breakfast of scrambled eggs, nitrate-free bacon and Stuffed Tomatoes or as a snack on top of freshly baked Spinach Bread or slices of a Gluten Free Nut Loaf the bean is back with all its robustness.
Did you know that home-cooked baked beans are surprisingly packed with many nutrients? They’re an excellent source of fibre, helping you to maintain a healthy digestive system and contain high amounts of soluble fibre, which slows digestion and binds toxins, drawing them out of the body. Not only are they high in fibre, they boast a slew of vitamins (B vitamins in particular) and are loaded with folate and iron, an excellent choice for people with low iron and expectant mothers.
If you’re planning on purchasing the store bought variety, freshness is something that is lacking in the tin cans standing to attention on supermarket shelves. You’ll find high levels of sodium and sugar and lost are the nutrients and vitamins you would ordinarily obtain from using dry beans. The good news is, with minimal effort, you can gain back the bean and incorporate it into your hearty breakfast just by following these few simple steps. More
20 Oct 2012
in Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: almond croquettes, Healthy Croquettes, raw croquettes, starters, Supercharged Food, supercharged food blog, vegetables, vegetarian, vegetarian recipes, vitamin rich
When I fall in love with something I eat it repeatedly.
Take these delicious almond croquettes for example, even the name evokes in me a warm fuzzy feeling. Every time one enters my mouth, I still have that same old familiar first encounter feeling, you know the one that never quite leaves you, the one that is at its most natural. Like first love.
Speaking of natural these croquettes are a world away from the diminutive, bread crumbed, deep-fried, old style versions, full of binders and fillers that loiter in counter-top bain-maries at fast food joints getting drier by the moment. More
18 Oct 2012
in Autumn, Breakfast, Dairy Free, Dessert, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: breakfast hotcake recipes, Chai hotcakes, chai tea, chai tea recipes, nature's cuppa, Supercharged Food, supercharged food blog
There are so many blends of tea that speak to me, peppermint, lavender and my all-time favourite and go-to-tea Chai. The beautiful combination of black tea, cinnamon, cardamom, ginger, cloves, black pepper and pure vanilla beans create a perfect warming blend which can be enjoyed any time of the day. Note that it is especially comforting on chilly nights or misty mornings.
There are a multitude of health benefits for including Chai tea in your diet. Chai spices are considered ‘sattvic’ or calming according to Ayurvedic philosophy and medicine and they work mutually to balance and support digestion. A dose of cinnamon works to calm the stomach and reduce feelings of nausea and diarrhea, while black pepper stimulates digestion. Black tea brings with it strong antioxidant properties so drinking chai is a good way to detoxify your body. More
09 Oct 2012
in Autumn, Breakfast, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free
Tags: banana recipes, healthy banana bread, healthy dessert recipes, lee supercharged, sugar free banana bread, Supercharged Food
When fruit cravings happen, berries and bananas are a good choice as they are rich in vitamins. Banana’s wonderfully sweet, creamy flesh, and the fact that they’re perfectly packaged by nature in their own yellow jacket leaves me simply smitten. Whether baking, mashing, blending them into a scrumptious smoothie or a remarkable raw dessert, or simply enjoying them straight from the skin; bananas are a brilliant sweet treat to work with in the kitchen, and they’ll reward you by working wonders on your health, and renovating your body into a sanctuary of wellness.
Bananas are one of the highest sources of vitamin B6 you can eat, and provide impressive amounts of vitamin C, potassium, dietary fiber and manganese. Vitamin B6 is a vital nutrient that helps with the production of several neurotransmitters; chemicals that carry signals from one nerve cell to another. B6 is therefore needed for normal brain development and function, and helps to make the hormones serotonin and norepinephrine, which influence mood; and melatonin, which helps to keep your body clock in top order. Read more on my new website here…
23 Sep 2012
in All, Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: green beans, lee supercharged, slow cooked green beans, slow cooking, Supercharged Food, superfoods
Slow cooked green beans
We’ve all experienced a questionable serving of green beans at some stage in our lives; the boiled-to-death, soggy, watery, grey tinged version that tastes like something you’d find in the bottom of the kitchen sink after a big round of washing up. These kind of food experiences are what turn people into veggie enemies. It pains me to think that the green bean isn’t able to display its true splendour; but when given the recognition it deserves, the humble green bean accompaniment can drop the jaws of an entire Masterchef panel.
I’m sooooooo excited for spring, not just for the bursting forth of fragrant flowers, but because this is when glorious green beans come out to play. There’s nothing like a freshly picked, sweet green bean to munch on during a sunny spring day. They’re also very nutritious; containing high amounts of vitamins C, K, A, B6, B2, B1, as well as folate, fibre, and a multitude of minerals; including bone building calcium, bone and tissue supporting silicon, manganese, magnesium, potassium, phosphorous and energy producing iron. Read more on my new website here:
15 Sep 2012
Tags: healing herbs, herbs that heal, lee holmes, natural remedies, Supercharged Food, supercharged food blog
Grow Your Own
Next time you are planning a trip down to the chemist for an over the counter drug, why not try a herbal alternative to bring relief to an everyday ailment? Here are ten herbs that you can use in your kitchen everyday and incorporate into your menu planning…
Mint - Peppermint is both a stimulant and a relaxant and can be used to aid digestion, as it works to increase the flow of digestive juices in the stomach whilst at the same time relaxing the main muscles in the gut. It’s lovely and soothing for the lining and muscles of the colon, calming issues in this area as well as aiding diarrhea. The healing properties of peppermint are also prominent when using the herb in an oil form. Once processed into an oil, the antispasmodic properties work to soothe stomach and menstrual cramps. Due to the presence of thymol and eugenol in peppermint oil, it works effectively to balance oral and intestinal flora, reducing fermentation of undigested food and assisting in the treatment of colon issues and Irritable Bowel Syndrome. Drinking fresh peppermint tea is a wonderful way to add the benefits of peppermint into your diet. Use in salads, vegetables and lamb dishes.
Sage contains rosmarinic acid which acts as an anti-inflammatory within the body. Sage is known to help women suffering from excessive sweating due to menopause, and sage tea is a good way to incorporate it into your diet. Sage can help to regulate menstruation and is good for all female gynaecological problems. It is often used by herbalists as a remedy for respiratory infections. The oils and tannins in Sage have astringent, antiseptic and irritant properties, helping to loosen up congestion, treat coughs and soothe sore throats. Flavour meats, roasts and vegetables with fresh sage. read more on my new website here.
01 Sep 2012
in Autumn, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: lee supercharged, lentil and sunflower seed moussaka, moussaka, superchargedfood blog, vegan moussaka, vegetarian moussaka
Lentil and Sunflower Seed Moussaka
As winter subsides, I can spy a tiny glimpse of summer on the horizon. Until the hot weather finally arrives, I’ll continue to dream of island holidays and balmy nights. This week I’ve been dreaming of Santorini sunshine, and all of the culinary delights that come with the beautiful country of Greece. I love to immerse my imagination and let it become fully involved in cooking; if I feel like a Greek island holiday, I’ll make it a reality with my mixing spoon. Even though I’m not globetrotting at this point in time, why should I let that stop me from experiencing the sensory delights of the world?
If you can’t get your mitts on a plane ticket, working your magic in the kitchen is the next best thing to a travel adventure. With the wonderful World Wide Web supplying a wealth of knowledge and information, you can find thousands of recipe ideas that’ll zip you off to Rome, Nairobi, even Beijing at the drop of a rolling pin. But if you’re after a Greek getaway, you can’t really go past the illustrious moussaka.
Read more on my new website here.
18 Aug 2012
in All, Autumn, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Salads, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Yeast Free
Tags: Black Bean Burgers, Gluten Free Burgers, Healthy Burger Recipe, healthy recipes, Supercharged Food, supercharged food blog, Vegan Recipes, Vegetarian Burgers
Black Bean Burgers
A true enjoyment of food can never exist when your focus is constantly on what you can’t have. Instead of battling through lengthy diet rules, and running for the hills from your fast food foes, start focusing your creative mind on turning any sugar filled treat, or preservative laden burger into a meal full of antioxidants, vitamins and minerals. This approach to food brings a joy to both your mind and your body, and is a fun, freeing experience. The journey of appropriating meals will open your eyes up to a world of exotic flavours and ingredients that you never thought existed, and you’ll be constantly surprised at the astounding impacts that the everyday components of your meals are having on your health and wellbeing. When you embrace this lifestyle of true appreciation and passionate interaction with your food, the local fast food franchises will be like a distant memory and the locavores will be top of mind.
Read more on my new website here:
04 Aug 2012
in All, Autumn, Dairy Free, Dinner, FODMAP friendly, Gluten Free, Lunch, Nutrient Rich, Salads, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: gluten free recipes, paleo recipes, Pumpkin and brown rice salad, recipes, Supercharged Food, supercharged food blog, vegetarian, winter salads
The perfect winter salad
I absolutely adore pumpkins, and they’re really going off at this time of year. Whenever I’m blessed enough to have one of these golden girls at home, the first thing that comes to mind is pumpkin soup. But there are so many other possibilities with this versatile wonder vegetable, and limiting it to a standard soup, or even a jack o’ lantern isn’t giving this vegetable the recognition it deserves.
Pumpkins are one of my favourite veggies, because they’re so sumptuously sweet and oh-so comforting. In the cooler months that’s all you really want right? Something that’s going to fire off your senses, but also give you that big hearty cuddle that wholesome cooked veggies can bring. A raw salad is often the last thing you want to dig into in the middle of an icy, wearisome day. It can sometimes feel like a punishment having to dig your teeth into such a crunchy, cold concoction. When the warm weather hits, sure; bring on the raw, juicy, cold veggies. Pile them on high. But when the cooler months arrive, you need something a little bit more welcoming; and a bit of gorgeous, glowing, roasted pumpkin can really make the difference. More
30 Jul 2012
in Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: candida friendly recipes, Healthy Stir Fry, Supercharged stir fry supercharged food blog, tamari stir fry
There are so many nights when I’m just too busy to spend huge amounts of time fiddling around, toiling in the kitchen to have dinner ready. But at the same time I still want something substantial, interesting, and packed full of nutrients. When I find myself in this fussy dilemma, a speedy stir fry hits the spot.
Stir fries can be dated back to the Han Dynasty in China between 206 B.C and A.D 220. Chronic fuel shortages meant that people needed to find alternative ways to cook, without using too much oil. Stir frying was the perfect method of cooking; quickly heating the ingredients in a pan with a little bit of oil. Today, stir-frying has become China’s most favoured cooking technique, and has infiltrated all through Asia, and jumped over to the west. It’s now a worldwide favourite.
Read more on my new website here.
14 Jul 2012
in All, Organic, Vegetarian
Tags: green vegetables, Supercharged Food, vegetarian, Why we need to eat more vegetables
‘Eat more veggies’ is a thought that runs through my head like a song on repeat, but it’s a song I’m happy to beat my drum to all day, every day. It’s something that we’ve all had drummed into us through the media and advertisers throughout our lives.
Think back to your parents instilling the virtuousness of greens when you were caught red handed with your paws deep in the lolly gobble bliss bomb packet. Do you ever remember running from spinach and peas at breakneck speed?. The age old message of eating more veg should never burden you, and it should never be a chore to include more of these amazing plant foods into your diet.
I’m currently in a serious love affair with veggies: and in the words of Depeche Mode I just can’t get enough. Pile those babies higher and higher on my plate! Once you know the immense benefits of crowding your daily food intake in with these vitality boosters, it seems nonsensical not to chase them down at every opportunity!
There are so many reasons why we need to increase our vegetable intake and why we need these health savers to be a priority in our diets. Instead of a lengthy list, here are 4 simple, but very important reasons why you should be getting veggies into your diet daily.
Read more on my new website here.
04 Jul 2012
in All, Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: anti-inflammatory food, candida friendly recipes, cauliflower and cashew curry, Cauliflower Curry, gluten and dairy free curry, supercharged food blog
Like humans, different foods can become better versions of themselves by association. Certain ingredients are taken up to another level when married to Mr. Right; think tomato and basil. They’ve been soul mates all along, partners in crime, just waiting to bring the best out in one another. Cauliflower is another one that’s transformed when matched up with an eligible bachelor. She’s quite a plain-jane ingredient on her own, but a dead set knock-out when in the right relationship. Although if she were on facebook her relationship status would be “Its complicated”. Rather than a sensible matrimony between two ingredients, she benefits greatly from more of an open-marriage, or a multiple-partnered approach.
The cauli was definitely born for promiscuity with spices; not just one, but multiple. When this multi-faceted hook-up begins, a spectacular transformation occurs, just as a caterpillar evolves into a butterfly. Cauliflower on its own doesn’t have an outstanding taste, but is a brilliant canvas just waiting to be exoticised by big, boisterous flavours. Turmeric, cinnamon, ginger, cumin, and many other striking spices can be added to this simple staple vegetable to create the most mind-blowing meals.
The full recipe can be found on my NEW website here.
28 Jun 2012
in All, Autumn, Candida Friendly, Dairy Free, Dinner, Lunch, Nutrient Rich, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free
Tags: Buckwheat Risotto, gluten free recipes, healthy recipes. healthy risotto, supercharged food blog
Health seizing ingredients should never deter you from enjoying classic comfort meals. Little swapsies like replacing insulin spiking carbs with wholesome gluten free options will allow you to enjoy these keepsake meals, and keep your booty moving energetically throughout your day.
There are few dishes as hearty and versatile as an age old risotto. The style of cooking and use of ingredients in this adored classic is the perfect framework to mix up and make your own innovative, nutrient packed creations.
The history of risotto is tied to the history of rice in Italy, and while there’s many conflicting stories flying around, rice was introduced to Italy and Spain by the Arabs in the Middle Ages. The short grain rice grew spectacularly in the Mediterranean climate, and its popularity swiftly grew throughout Italy, though was mainly consumed by the wealthy classes due hefty prices.
Milan is where this short grain rice met its destiny. The Spanish ruled Milan for over two centuries, and here rice became a staple food. Slow-cooking was the method of choice, and the Spanish combined the rice with saffron, and other rich spices and flavours. This was the birth of the famous risotto that we see today, still served extensively, and largely unchanged, in both humble kitchens, and luxe restaurants across the globe; adding ingredients such as squid ink, scallops, lobster, asparagus, duck, herbs, mushrooms and fancy cheeses.
Yes I know this is a classic dish….but nothing is sacred in the Supercharged Food world! I’m always on the lookout for medicinal foods to become the motivation behind my meals, so I’ve made some slight alterations to the ordinary risotto recipe; the first being to scrap the superstar ingredient; the Arborio rice, altogether. Gasp worthy to some, but I’ve replaced it with something much more jaw-dropping (in a good way); one of my favourite go-get-em grain replacements; beloved buckwheat!
The full recipe can be found on my NEW website here.