Chai Chia Breakfast Pudding

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?

Blueberries and Brown Rice

As I type this rain drops are attacking my window.  Soon I’ll be walking my dog in the squelchy, slushy grass that lines the water-logged footpath outside. Cashew, my dog, likes to dawdle and sniff every solitary blade of grass in the Olympic-sized park at the top of the hill and the snuffling and shuffling can be problematic on days like today when time is limited and bucket loads of rain are pelting down and collecting in rather large swimming pools on the awaiting pavement.

Right now I’m in bed with a cup of morning chai and for some reason; blueberries and brown rice are whispering sweet nothings in my ear. Maybe it’s just the two of them and the fact that their nourishing combination goes together like a man and his wife that is making me feel comforted and absorbing my thoughts.

The food I’ve been eating lately is simple stuff, not because it’s all the rage, but for other reasons.  My mission when nourishing my body is to ensure I cook with the least amount of processed foods and look for ingredients that are environmentally sound where I can.

All rice, travels through several processes before it makes its way conveniently to your plastic package. Once picked, the seeds are milled to remove the outer husk. This results in simple, untarnished brown rice.

But wait, there’s more to this story.

Banana Ice Cream

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

Ingredients
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

Method
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

Tahini and Chocolate Mousse

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.

Sugar Free 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

Method:

• 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

Method:

• 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.

Supercharged 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.

Cashew and Coconut Yoghurt Dressing

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…

Supermodel 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.

Downton Abbey Gingerbread Biscuits

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!

Gado Gado

Gado Gado

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.

Gluten Free Christmas Lunch

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.

The Starters

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.

The Dessert…

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

Lee xo

Chicken Liver Pate

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.

Serves 6

Ingredients:

• 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

Method:

• 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.

Gluten Free Fruit Mince 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

Ingredients:

• 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

Method:

• Place all ingredients in a food processor and blend until smooth
• Set aside to ensure flavours can meld

Short crust Pastry

Ingredients:

• 2 cups gluten free plain flour
• pinch salt
• 110 gms butter
• 1 large egg beaten

Method:

• 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.

Brussels with Garlic, Red Onion and ToastedWalnuts

Vibrant green, charred Brussels that ooze flavour and nuttiness.  This recipe will convert even the wisest of cynics.

Serves 6

Ingredients

•  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

Method

• 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

Paprika, Garlic and Rosemary Chicken

Photography by Lise

Paprika, Garlic and Rosemary Chicken

 Serves 6

Ingredients:

•  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

Method:

•  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.

Lee’s Chicken and Green Olive Tagine with Preserved Lemon

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.

Why I Love Chocolate and Why it Loves Me Back

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: 

Home-Made Baked Beans

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.

Raw Almond Croquettes

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.

Chai Hotcakes with Cashew Nut Cream and Blueberries

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.

Banana Bread

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…

 

Slow Cooked Green Beans

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:

 

Ten Herbs for a Healing Kitchen

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.

Lentil and Sunflower Seed 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.

Black Bean Burgers with Green Salad

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: 

Roast Pumpkin and Tamari Seeded Brown Rice Salad

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.

Vegetable 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.

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.

Creamy Curried Cauliflower with Cashews

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.

Buckwheat Risotto with Spinach and Mushroom

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.

Supercharged Raw Pad Thai

Step away from the take out menus here comes my Raw Pad Thai recipe.

I love a seriously good Pad Thai just as much as the next person.

What I don’t love is a bowl full of sugary, vegetable oily noodles, laden with a scant handful of veggies and pieces of puffed tofu sponged in oily dressing. Nor do I like forking out $14 for it when I know I can make something just as indulgent (if not more), far more nutritious and a hundred times more satisfying. With no cooking involved this recipe can indeed be made in a flash!

The full recipe and video can be seen on my NEW web site.

Lemony Herb Crackers Video

Lemony Herb Crackers

Tired of triangular biscuit bits wedged in your favourite dip? I want to introduce you to my itty bitty bickies… Their sturdiness stands up to the toughest of condiments and I’m so pleased with the result of these stoic, soldiers.

If you think you can’t have the perfect cracker in less than 15 mins, then think again. These simple and straight-forward biscuits are not at all difficult or fussy to make.

Living a life of optimum health doesn’t need to be a mission to the ends of the earth. Yes, you may need to abandon some of those ‘convenience’ food items in order to avoid preservatives, copious amounts of refined sugar and other artificial ingredients that destroy your health. But any convenient supermarket snack can be replicated at home with wholesome, living ingredients.

Take for example, traditional store bought crackers. Handy for parties, scrumptious with dips and a quick, convenient snack when you feel jelly legs coming on, the down side to the story is that most of these savoury supermarket aisle crackers and biscuits boast amazing health promoting promises:  ‘100% wholegrain’ or ‘High in fibre’; but along with the copywriter’s hot air and words comes high amounts of sodium, emulsifiers, vegetable oils, MSG, artificial colours, flavours and other harmful additives. You’d probably gain more nutrition by eating a handful of dirt, I kid you not.

Raw Berry and Chocolate Torte

Raw Berry Chocolate Torte

Hold up, there’s a new A-lister in town!  Going by the name of Cacao, it seems everywhere I go and every health related blog post I read, people are raving about this exotic super food. It appears to be cropping up everywhere, so much so that it has me a little intrigued… So what’s all the hoo-ha with this wonder ingredient? I went in search of the facts and here’s what I found…

The number one hype-worthy quality of cacao is that it can be used to make chocolate. Mmmmmmmmm… there’s nothing in the world quite like chocolate. Popular research reveals that chocolate is the number one food craved by women and its unique chemistry, taste and sensory properties make it one of the most popular foods consumed in the western world.

The downside is that the mass manufactured kinds that live in the supermarket today, contain loads of health zapping ingredients like genetically-modified soy lecithin, refined sugar, powdered milk, and a whopping amount of pesticide and artificial hormone residues.

Present day machines that manufacture chocolate are also scorching the cacao beans from anywhere between 120- 130 degrees Celsius; annihilating the vital nutrients and living energy of this promising health promoter.

Yep, like many things there is an ugly side of our population’s highly craved treat. That’s a thumbs down

The good news is that chocolate really is, and always has been full of remarkable health boosting qualities. It just hasn’t been eaten the right way. The key to unlocking the potential of chocolate is to devour it in its raw, natural state; the way nature intended.

Make your own scrummy chocolaty treats at home using raw cacao products such as raw cacao powder, nibs, beans, and butter. These days you can pick these goodies up at just about every health food store, and they can all be used to make a host of delectable desserts and sumptuous smoothies, while also topping you up with mountains of antioxidants, vitamins and minerals.

Try this basic recipe for homemade chocolate:

Ingredients

• ¼ cup raw organic cacao powder
• ¼ cup organic coconut oil or coconut butter
• 5 mls peppermint or vanilla essence
• 10-12 drops liquid stevia or 1 tsp powdered or to taste
• 1 TBS shaved cacao butter (optional)

Melt cacao and coconut oil over boiling water add additional ingredients

Place in a container and freeze for 30 minutes. Break into bite size pieces.

You can make other versions by adding orange essence, crushed raw almonds, walnuts or cashews or hot chocolate by using chilli oil.

Homemade Chocolate

Here are three amazing facts about raw cacao, sourced from super food expert David Wolfe, in his book “Naked Chocolate: The astonishing truth about the world’s greatest food”:

1)      Raw cacao is the highest known source of magnesium on the planet! Considering that magnesium is the most deficient major mineral in the diet of civilization today, cacao has a lot to offer. Magnesium is required for a range of processes in the body, such as; supporting heart health, increasing brain power through the activation of adenosine triphosphate (ATP), relaxing menstrual cramping, increasing alkalinity, building strong bones, balancing hormones and opening up over 300 different detoxification and elimination pathways! Magnesium deficiency results in a vast array of negative health signs, such as; blood clots, asthma, ADHD & ADD, cancer, calcification of organs, tissues and small arteries, depression, fibromyalgia, hyperacidity, insomnia, neuromuscular problems, PMS, rheumatoid arthritis, and loads of other health problems. Magnesium is vital for optimum health, and the good news is that raw chocolate is the answer. High five cacao!

2)       Raw cacao beans are super-rich in antioxidant flavonols. Cacao contains 10,000 milligrams per 100 grams of flavonol antioxidants; that is a massive 10% antioxidant concentration level! Research published in the Journal of Clinical nutrition reveals that the antioxidant polyphenols in cacao are protective of the heart and circulatory system.  These antioxidant properties have been found to improve endothelial function (the ability of arteries to dilate), improve the function of the cells lining blood vessels, and reduce the oxidization of LDL (bad cholesterol). Raw cacao antioxidants have also been proven to prevent colon cancer by having an inhibitory effect on colonic adenocarcinoma. What is interesting about these amazing polyphenols, is that studies reveal that the addition of dairy milk actually cancel’s out their antioxidant effects. Another reason to start to make your own dairy free treats at home!

3)      Raw cacao is going to make you happier, and will liven up your lovin! You can thank Phenylethylamine (PEA), a chemical that is released when we are sexually aroused, and which has been found to be abundant in the brains of happy people. Yes please! PEA is the structural molecule responsible for neurotransmitters dopamine, adrenaline and noradrenaline. When you eat cacao, you are increasing mental concentration, livening up your attitude, and increasing your feelings of joy. Cacao also contains the “bliss chemical”; Anandamine, a neurotransmitter that is released when you’re feeling great, or just having one of those days that you’re ‘on a high’. The pharmalogical effects of this bliss chemical indicate a regulation of mood, memory, appetite, and pain perception. Having a downer of a day? Pump yourself up with cacao. It’s a delicious way to improve cognition and emotional health! Yippee!

If these facts haven’t tipped you over the edge, I know what will; this decadent Berry and Chocolate Torte! I absolutely adore this raw delicacy. I can get my choccy fix and rest in the knowledge that it’s bringing health and healing to my body, rather than zapping my energy and taxing my immune system. The commercial chocolate treats that you’ve previously loved will taste like cardboard compared to the lively flavours of this homemade desert;

If you want to make friends, this tantalizing torte is a sure fire way to do it. Who could resist a rich, chocolaty dessert that is completely guilt free? You and your new best friends will be bursting with bliss and love chemicals after just one bite; the science is behind it! Perhaps it could make for a good pick-up strategy if you have your eyes on someone special…  If the facts don’t convince you, the delectable, taste of cacao and the sweetness of the berries will!

P.s This torte may taste quite tart to begin with but leave it in the fridge for a day and it gets sweeter each time you eat it.

Enjoy!

Berry and Chocolate Torte

Ingredients:

Base

• 1 ½ cups walnuts
• Zest 1 lemon
• ½ cup of dried berries (I used incaberries)
• 3 TBS melted coconut oil
• 1 tsp powdered stevia

Filling

• 1 cup raw cashews
• 1/3 cup cacao powder
• 115gms cacao butter (grated and melted)
• 1 tsp stevia liquid or powdered
• 2 TBS coconut milk
• Juice 1 lemon
• 2 cups mixed berries of your choice
• 22 cm spring form pan

Base

• Place walnuts in a food processor or blender and blend until they are finely chopped
• In a bowl add the walnuts and mix in lemon zest
• Place coconut in the food processor add dried berries (incaberries) and blend then stir through nut mixture

Mix base ingredients together

• Press mixture into a 20 cm spring form pan and chill in freezer

Base

Filling

• Place cashew nuts, cacao powder, cacao butter, stevia, coconut milk, lemon juice and mixed berries in a food processor and blend until smooth

Healthy ingredients

• Take base from freezer and spoon filling over the top

Scrumminess

• Chill for 2 hours until set

Delish

Happy Eating! Lee xo

Creamy Avocado and Tahini Spread

Creamy Avocado and Tahini Spread

I’m a foodie ninety percent of the time but occasionally after a big, busy day, the last thing I want to do is spend hours in the kitchen concocting complex meals. I want to tuck into the most deliciously satisfying meal possible, with the least amount of effort. That’s why this humble spread gets my tick-of-approval. It’s a delicious, nutrient packed spread that works like a breath of fresh air to my action packed days. In its simplicity, I’m continually astonished by how this trusty topping can transform a plain cracker or modest piece of toast into an extravagant culinary experience within seconds.

When looking for the perfect spread, you don’t need to be limited to sugar-filled jam, high salt peanut butter or yeast filled vegemite when looking for a topping to grab and go. There are countless delicious possibilities that can be whipped up, boasting nutritional profiles and flavours that will leave any mainstream supermarket spread on the shelf.

A useful tip for supermarket shopping if you’re interested in supercharging your health: Stay away from the middle aisles of the supermarket as much as possible, where you’ll find foods with lengthy shelf lives. Alternatively, make choices from the outer edges of the supermarket; in the perishable sections. Here you’ll find fresh fruit, vegetables, nuts, seeds and snap frozen goods. These perishable food items are more likely to have increased living enzymes and nutrients. Their shorter shelf life implies that they won’t contain large amounts of sodium, preservatives and additives that many of the inner section foods contain. Next time you are in the supermarket, take a walk down the middle aisles and check the labels of products, and in most cases you’ll be surprised by what you find.

Many commercial spreads that are so popular and readily available today are found lurking in these inner gangways, and happily reside for months supported by their copious amounts of sodium, preservatives, additives and GMO’s, all additives that are compromising to your health. To be on the safe side, if you’re purchasing items from these inner sections always read labels carefully to see what you are actually paying for. To find out more about what nasties may be lurking in your spreads, or other food items, click here.

Don’t settle for the dead spreads that have been sitting on the shelf for who-knows-how-long. This natural Creamy Avocado and Tahini Spread has no harmful additives and will really pep you up with its creamy texture and a burst of fresh, zingy flavours.  This topping is full of living nutrients and healthy fats to refuel your body and give you energy.

The superstar ingredient is the gorgeous avocado. Avo’s are a must have ingredient for anyone working to achieve optimum health through a wholefoods diet. They’re the butter of the plant world, and incredibly versatile; working wonderfully to create both sweet and savory dishes. Avocadoes are an abundant source of several essential vitamins and minerals, including vitamins A, B, C, E and K, as well as calcium, copper, iron, magnesium and potassium.

One thing you may not know about avocados is that they’re a wonderful food for the female reproductive system, they help to stabilize blood sugar levels, have powerful anti-inflammatory qualities, help prevent certain types of cancer including breast, cervical and prostate cancer, and can lower bad cholesterol levels through their abundance of healthy monounsaturated fats, fibre, and a plant chemical known as beta-sitosterol.

Tahini, a paste made from ground sesame seeds is an ingredient that your insides will thank you for. Playing an important role in Middle Eastern cooking; tahini is commonly combined with eggplants to make baba ganoush, and with chickpeas to make hummus. Many people are afraid of limiting their calcium intake when cutting out dairy products, but you can rest assured that by adding tahini to your diet you’ll be supplying your body with this vital mineral.

Tahini contains all the amino acids, making it a high quality source of protein. It’s rich in lecithin, vitamin E, and has a high alkaline mineral content, making it a powerful ingredient for neutralizing acid in the body which can create an environment for illness to thrive. Tahini has a slightly bitter, nutty taste and is yummy when combined with citrus flavours to make spreads or create a zingy, creamy dressing. For more nutrient packed tahini recipes try this Rainbow Salad with Tahini and Lemon Dressing, and supercharged versions of the Middle Eastern classics; a scrumptious Baba Ganoush and this healthy No Bean Hummus.

For a super speedy, nutrient packed meal, look no further than this Creamy Avocado and Tahini Spread. Just whiz it up, and pop it onto a good bit of gluten free toast, I like to have mine with, Superseeded Bread which you’ll find in my recipe book. And lastly I promise that those conventional dead spreads will be out the window once you feel the health benefits and experience the scrumptious living flavours in this scrummy concoction!

Creamy Avocado and Tahini Spread

Ingredients

• 1 avocado
• 2 TBS tahini
• 1 TBS lemon juice
• ½ tsp Celtic sea salt
• 1 tsp Apple Cider Vinegar
• Freshly cracked black pepper to taste
• Sunflower, sesame seeds and torn basil to serve.

Method

• Place all ingredients in a blender and blend until smooth
• Serve on Superseeded bread for the ultimate snack
• Keeps for 5 days in sealed container in fridge

For more gluten, wheat, dairy, yeast and sugar free recipes, a shopping list and meal planner visit http://www.superchargedfood.com

Zesty Lemon and Lime Cheesecake

My rabbit food days are now officially over.

Who says that avoiding sugar, wheat and dairy needs to be a dreary, flavourless, unexciting experience? For many of us, one of the most difficult things about transforming your health is facing the reality that you’ll be leaving beloved junk or processed food behind. Cream filled desserts and sugar crammed treats are given their goodbyes, but are often sadly replaced by a tedious and tiresome lifestyle of spinach and lettuce munching.

If your lunch plate resembles the diet of Peter Rabbit, or your health journey is leaving your taste buds neglected and your tummy growling, something’s gotta give. In the world of gluten, sugar and dairy free foods, there are limitless possibilities to enjoy the most decadent, mouthwatering meals; all that is required is some thought and creativity and the ability to get a little wild with your mixing spoon.

I refuse to accept that desserts and treats have to fit into the “off limits” category. That’s why I’ve been discovering my magician skills in the kitchen lately, working to create this zesty lemon and lime cheesecake.  My goal? For sugar addicts and sweet toothed friends to now rejoice in a spectacularly sweet, creamy and dreamy cheesecake that will generate a tidal wave of joy in your tummy.

You don’t need to spend one more second of your time drooling over your friend’s dessert plate, or daydreaming about those shiny-packaged candies that scream out to you every time you hit the shops; the time has come to raise your standards to the wonderful ingredients around us and to make use of them.

What’s so heroic about this tantalizing treat, with its zingy flavour’s and velvety texture, is that after you’ve taken your first bite, you’ll simply turn up your nose on those sugar-filled sweets and run-of-the-mill chocolate bars that seem to stalk you every day.  It only takes a bite to succumb to this cheesecake’s cheeky charms.

Aside from the scrumptiously nutty base and the heavenly zestiness of the cheesecake filling, you’ll be blown away by the seriously supercharged ingredients; this ‘sweet treat’ is loaded with nutritional benefits. A delectable dessert that is healthy? I say yes!

So you may be wondering what the deal is?  A cheesecake with no cheese, no cake???

Being completely raw, means that every precious enzyme and nutrient is safe from any damage that heat may bring.  The beauty in raw dessert making is that there are endless opportunities to include different flavour combinations to appeal to your taste. Once you’ve given this recipe a go a few times, you can get experimental; adding more zing, or creatively transforming the ingredients to suit your senses. Think blueberries and lime.

The base is made from cashews and shredded coconut, a powerful pair, in the world of raw dessert making, due to their natural sweetness and nutritional profiles. Cashews are a much loved favourite of mine; packed with energy, antioxidants, minerals and vitamins that are essential for thriving health. Cashews are high in the important mineral magnesium.

Everyone knows that calcium is important for bone health, but magnesium is also of vital importance. Did you know that about two thirds of the magnesium in our body is found in our bones? Magnesium helps both with the physical structure of our bones, and the rest is accumulated on the outer surface of them, which is stored, and drawn upon as needed by the body.  Magnesium is also a wonderful calming mineral; studies show magnesium easing muscle cramps and spasms, lowering blood pressure, promoting normal sleep patterns and reducing the severity of asthma.

Coconut is another of my favourite ingredients. I use coconut and coconut oil in so many of my recipes, as it contains countless vital health benefits. Once labeled as a no-go by doctors, modern medical science is now confirming that coconut, either in the form of its beautiful oil, or the creamy flesh, has demonstrated the ability to improve digestion, improve the absorption of other nutrients including vitamins, minerals and amino acids, reduce inflammation, relieve the symptoms of chronic fatigue syndrome, improve calcium and magnesium absorption, support and aid immune system function, support thyroid function, as well as helping with a multitude of other fundamental processes.

Coconut oil contains lauric acid, which studies show to be a powerful antibacterial, antiviral and antifungal agent. Unrefined, organic cold-pressed or expeller-pressed coconut oil is the best, and is wonderful for cooking due to its high smoke point. To enjoy the host of benefits that coconut has to offer; try my exotic Quinoa and Vegetable Curry, warming Pumpkin and Coconut Soup, or these delectable Chocolate Chip Coconut Bars for another sweet, sugar free treat.

The good news is that you can now enjoy an indulgent food experience, minus the guilt and the dreaded tummy ache that follows when you devour those starchy, cream filled cakes.

Serve this zingy cheesecake to your friends and family and they won’t even know that they’re filling their body with goodness. Enjoy

Zesty Lemon and Lime Cheesecake

Base:

• 125 gms cashew nuts
• 1 cup shredded coconut (no additives)
• ¼ tsp powdered stevia
• 3 TBS lemon juice
• 1 TBS melted coconut butter

Filling:

• 250 gms cashew nuts
• ½ cup coconut butter
• Zest of two limes
• Juice of 2 limes and 2 lemons
• 1 tsp vanilla extract
• 1/4 tsp stevia
• 3 TBS coconut milk

Method:

• Firstly make the base, place nuts and coconut in blender until finely chopped
• Stir in remaining ingredients- adding some filtered water if necessary
• Mould into a dough and then press into a 20 cm spring-form cake tin

Cheesecake Base

• Place in freezer
• In a blender place all of the filling ingredients and blend until smooth

Pile on topping

• Place the mixture into the base from freezer and smooth
• Place in freezer or fridge until set
• Top with shredded coconut to serve

For more gluten, wheat, dairy, yeast and sugar free recipes visit www.superchargedfood.com

Supercharged Granola

Sometimes I go to sleep at night dreaming of breakfast.  The most important meal of the day should never be a lackluster event. Life is too short to have can’t haves and if you’re bored with soggy cereal, tired of tasteless toast and over processed sugar, you’ll love this revolutionary breakfast recipe; bursting with nutrition, whilst offering a naturally sweet, oven-roasted flavour and crunchiness.

Have you noticed than when you have a dull, narrow range of breakfast options, that it’s a sure-fire way to set yourself up for a habit of grab-and-go snacking throughout the day?.  Looking at it simply, if you haven’t filled yourself with the nutritional fuel needed to power through the morning, it’s inevitable that your body will hunger for the most readily available, convenient snack option that you can get our hands on. This will usually involve a sugar loaded treat, or a packaged, preservative filled nibbly;  both seemingly fulfilling options that will in truth send your blood sugar levels on a rollercoaster ride, as well as causing many other unfavorable effects on our health.

To really get our investigative brains working, and begin to open our eyes to the ingredient lists of many ‘healthy’ supermarket cereals and breads, it’s astonishing to find the amount of sneaky additives that are hidden in natural and seemingly healthy breakfast cereals. Additives that are weakening our immune systems, placing unneeded burdens on digestion, creating inflammation, and completely contradicting the real purpose of breakfast; to give us the physical and mental energy that we need to sustainably face the day.

Pre-paring a breakfast at home with whole foods is a more valuable option than buying from supermarket shelves and this little bowl of crunch can be stored and kept in a sealed container in your kitchen cupboard for weeks.

What could be better than a delicious, crunchy, wholesome breakfast selection; intentionally created to incorporate a whopping amount of vitamins and minerals, giving you a brilliant start to your day.

This gorgeous granola will keep your tummy satisfied, as it  is packed with plant based protein. The pseudo grain Quinoa is beneficial at breakfast time, as it contains a balanced set of amino acids, making it an unusually complete food. For more quinoa breakfast recipes you can feast on Quinoa Porridge with Cinnamon and Apple.

Buckwheat groats will give you the energy to help you power through your day, as they are considered one of the best known sources of high biological protein in the plant kingdom.  Buckwheat is rich in the bioflavonoid rutin, which is famous for assisting blood sugar control; making it a remarkable ingredient to prevent you from grabbing that can of soft drink during your lunch break or snacking on a sugar laden treat.

The reason I use cinnamon in this recipe is because of its impressive blood sugar stabilization skills. Studies show that cinnamon slows the rate at which the stomach is emptied after meals, therefore reducing the rise in blood sugar after eating foods high in carbohydrates.  Compounds in cinnamon have been found to inhibit an enzyme that inactivates insulin receptors,  significantly increasing the cells’ ability to use glucose. Adding this powerful little spice to your breakfast is a great way to maintain sustainable energy levels and add an exotic flavour at the same time.

I hope that I have convinced you not to settle for a factory-produced, nutrition-less breakfast with more grit and gravel than the bottom of a birdcage.  If I have then why not give this oven roasted, crunchy, Supercharged Granola a try and notice the immense difference that it makes in your energy levels? No longer will you be dragging your feet in the mornings, but now you will find that you’ll bounce out the door!

Supercharged Granola

• 100 gms quinoa flakes
• 100 gms brown rice flakes
• 25 gms buckwheat groats
• 50 gms pepitas
• 25 gms sesame seeds
• 50 gms almond flakes
• 50 gms sunflower seeds
• 25 gms linseeds
• ½ tsp nutmeg
• ½ tsp cinnamon
• 60 mls caramelized ACV (recipe below*)
• 1 tsp alcohol free vanilla essence

Method:

• Set oven to 180 degrees Celsius
• Measure ingredients and place in mixing bowl
• Add cinnamon and nutmeg and stir
• Add vanilla essence and caramelized ACV and stir to mix
• Place in a baking dish

• Bake in middle shelf of oven for 40 minutes
• Stir after 20 mins and correct flavours
• Remove and let cool then place in sealed container

Caramelized ACV (recipe *)

• 1 cup Apple Cider Vinegar
• 1 tsp powdered stevia or 20 drops liquid stevia (plus extra depending upon sweetness required)
• Place on stove and boil down to half on a medium heat
• Remove and let cool

For more gluten, wheat, dairy, yeast and sugar-free recipes visit http://www.superchargedfood.com

Slow Cooked Lamb Hotpot

Me and my slow cooker are like that.

With the help of this wonderful household appliance there are countless lip-smacking dishes that can be whipped up in a jiffy, thrown into the pot, and left to bubble pleasantly whilst you head off for an eventful day.

Think delectable casseroles, sumptuous soups, and tender, aromatic curries. A miniscule amount of work in the morning surely does pay off when you come home to the consolatory heartiness of a slow cooked meal, bursting with interwoven flavours.

The only work required from you when you get in the door is the conversion from work clothes to your coziest attire.

The balmy summer months are slowly becoming a distant memory, and as the icy winds begin to creep in, the desire for warming, restoring comfort food is becoming more and more apparent.

There is a growing need for meals that will alleviate any languid moods which often accompany autumn’s chilly weather. Dishes that really sympathize with your hard day’s work and give you a big cuddle to make you feel nourished and pepped up again.

This Slow Cooked Lamb Hotpot will gladly fulfill all these duties for you. All you need to do is invest a measly five minutes of hasty ingredient preparation in the morning, to reap an evening of hearty deliciousness from this meaty crowd pleaser.  Not only will this meal soothe and nurture your senses; it will also work wonders for your health at a cellular level.

When we think about Omega 3’s we usually attribute their benefits to oily fish or nuts and seeds. Did you know that lamb is also an impressive source of Omega-3 fatty acids? Omega-3 fatty acids are wonderful in preventing heart disease, and are a great anti-inflammatory for rheumatoid arthritis sufferers.  However, the Omega-3 content in lamb is highly dependent on the young sheep’s diet, as well as the mother’s diet (this affects the mother’s milk, which also has a notable effect on the quality of the meat).

Recent studies have revealed that pasture feeding is especially important to receive optimal health benefits from lamb. With this in mind, be sure to invest into some good quality, grass fed and finished lamb; organic if possible, and definitely free from antibiotics, added hormones and pesticides, which can hinder the integrity of the meats nutritional benefits.

This delicious hot pot also contains the wonder ingredient; celery. Again, this is probably not an ingredient you would commonly recognize for its nutritional benefits, but we really shouldn’t overlook the goodness that can be found in this simple everyday vegetable. Celery contains vitamins A, B and C, and minerals calcium, iron, phosphorous, chromium, magnesium, potassium iron and sulphur.

Celery has also been found to contain considerable levels of lutein and zeaxanthin. These are two phytochemicals made by plants, which are found in the lens of the eye. According to the Linus Pauling Institute, a diet higher in levels of these phytochemicals may help to preserve your vision by preventing the onset and development of age-related macular degeneration and cataracts.

The humble turnip is booming in the nutritional department, and lucky for us they are super cheap! You can often pick up turnips for around two dollars a kilo. They are high in vitamins B, C, E and beta carotene, and minerals calcium, iron, phosphorous and potassium.

Turnips are a cruciferous vegetable, placing them into a special group of plants that are known for their significant levels of sulfur containing compounds known as glucosinolates, which have been shown to stop the growth of cancer cells. And rest assured, you don’t have to worry about all of these wonderful nutrients being lost in the slow cooking process either; glucosinolates are water soluble, and therefore all of the goodness will be consumed in the cooking liquid.

Cooking at a lower heat for longer periods of time also helps to preserve these nutrients; where as high temperatures can cause enzyme changes that make it difficult for the body to absorb any beneficial properties.

So the time has come to put that cobweb covered slow cooker to use, or to finally invest in one! Do not fear; a good slow cooker won’t send you bankrupt; you can pick of these convenient must-haves up for around thirty dollars. Just make sure you invest in a slow cooker with a large pot, so that you can create large meals, and freeze them for busy weeknight dinners.

The opportunities for easy, healthy slow cooked meals are endless from Slow Cooked Saag and Slow Cooked Lamb Shanks which you will find in my book Supercharged Food.  Or why not give this flavour-filled concoction a try this week, as the perfect autumn dinner fix. With minimal effort involved, this dish will keep your taste buds tingling, and give you that extra love and care you need in the turbulent frenzy that the mid week can bring.

Slow Cooked Lamb Hotpot

• 1/4 cup EV olive oil
• 1 large brown onion, finely chopped
• 3 garlic cloves, crushed
• 2 celery sticks chopped finely
• 1 TBS flat leaf parsley
• 1kg diced lamb
• 1 tbs almond or brown rice flour
• 1 1/2 cups vegetable stock
• 2 TBS apple cider vinegar
• 2 Turnips quartered
• 1 carrot sliced
• Squeeze of lemon juice
• 2 tbs tomato paste
• 400g can diced tomatoes no additives
• 1 TBS lemon rind
• Pinch Celtic Sea Salt
• Freshly cracked black pepper to taste

Method

• Sauté onions, celery and garlic in olive oil
• Dust lamb with flour
• Place all ingredients in slow cooker for 8-10 hours on low setting
• Serve with brown rice or quinoa pillaf

For more gluten, wheat, dairy, yeast and sugar-free recipes visit http://www.superchargedfood.com

Quinoa, Pear, Zucchini and Red Onion Salad

If you’re in need of a healthy, easy to make, and satisfying salad then look no further. Pulling lunch together will only take moments if you have leftover quinoa in the fridge.   You can experiment with seasonal ingredients and add your favourite vegetables such as cooked cauliflower, kale or squash.

Quinoa has been around for centuries and was cultivated in the South American Andes as early as 3,000 B.C. It was referred to as the mother grain by the ancient Incas, who each year would plant the first quinoa seed with a gold shovel, reveling in its sacredness.

Characteristically, quinoa comes in different colours and varieties, from ivory to pink, brown to red and jet black.  When cooking quinoa you’ll notice that the outer casing will twist around and form a tiny ivory spirally tail, this is what gives it a distinct crunch.  Before cooking it’s a good idea to rinse the seeds in a sieve, swishing them under cold water to remove the bitter coating which surrounds the seed.  To give quinoa a toasted flavour, you can dry roast it in a pan before use, roasting for five minutes until the seeds start to change colour.

When cooked, quinoa has a light and fluffy consistency with a gorgeous nutty flavour which enhances any dish.  It has high levels of amino acids and protein and is a good source of iron, calcium and potassium, food values no grain can rival.  Quinoa provides your body with copper, zinc, magnesium, and folate, vitamin B6, thiamine, niacin and riboflavin.   The riboflavin present in quinoa reduces the frequency of migraine attacks by relaxing the blood vessels, reducing constriction and easing tension.

Because of its versatility, you can use quinoa in casseroles, soups, stir fries and salads and it can be substituted for rice or grains in most dishes. If you’re looking for a savoury dinner idea why not try this delicious Quinoa with Winter Squash and Yellow Pepper recipe or Vegetable Curry.  Quinoa is readily available in health food stores and supermarkets. Cooked quinoa will keep for up to 5 days, tightly covered in the refrigerator.

Cooking for two means you can save the leftovers for tomorrow as this salad is not of the wilting variety retaining its flavour to taste even more yummy the next day.

Serve it chilled or warmed up just by heating ingredients in a saucepan before serving.

Serves 4

Ingredients:

• 1 cup quinoa pre-cooked
• 1/2 tsp. of sea salt
• 1 red onion chopped
• 1 large zucchini sliced
• 1 pear sliced finely
• 1/2 cup fresh basil, chopped

Dressing

• 2-3 cloves garlic, minced
• 1/2 cup freshly squeezed lemon juice
• 2 tablespoons extra-virgin olive oil
• 1 Tsp. sea salt

Method

• Place cooked quinoa in serving bowl
• Add zucchini, pear, onion and basil to quinoa
• To make dressing combine garlic, lemon juice, oil, and sea salt
• Fold dressing into quinoa salad and toss making sure it’s thoroughly coated
• Serve and enjoy

For more gluten, wheat, dairy, yeast and sugar free recipes visit http://www.superchargedfood.com

Scrummy Gluten and Sugar-Free Carrot Cake

Whilst carrot cake contains the word ‘carrot’, in some cases it can be more of a health disaster than we are led to believe. Akin to the banana bread phenomenon. Such a common breakfast or afternoon snack these days and often slyly marketed as a nutritious choice. I remember once being hoodwinked, blissfully unaware of the copious amounts of sugar, and other non-ingredients that I was scarfing down. Just because the name makes reference to one healthy ingredient, it does not promise that the majority of the ingredients aren’t wreaking havoc on your health or immune system.

As for carrot cake, when I discovered the truth about its ingredients list, I was somewhat dismayed. I have fond memories of a respectable carrot cake with a virtuous thick, creamy frosting, filled with wholesome chunks of walnuts and that delicious mix of subtle sweetness and notes of spice. So I set about creating my own that would dance to the beat of its own drum and my tingle taste buds at the same time.  Just because you may be intolerant to gluten or dairy, or you want to avoid sugar from your diet, it doesn’t mean that you need to miss out on delicious desserts. In fact, with a little bit of research, familiarity in the kitchen, and some creativity, it is amazing what recipes you can compose to suit your health needs.

This scrummy carrot cake really lives up to its name, containing no gluten, no dairy and no sugar. In fact, you can rest assured with every bite that you are bringing health and vitality into your body. It embodies everything that a carrot cake should be, yet still contains a luscious to-die-for lip-licking creamy icing.  You won’t ever want to return to the old version.

If people ask you why it’s so healthy and what are the benefits of the ingredients list, you can point out to your family and friends while they devour this seemingly sugar laden treat that;

The superstar ingredient, the humble carrot, should never be underestimated for its amazing nutritional benefits. Carrots are a hearty vegetable that are easy to grow in a variety of climates; making them an ideal food to include in your diet on a regular basis. Carrots contain vitamins B, C, D, E, K and beta-carotene, and the minerals calcium, iron, phosphorous, chromium, magnesium, potassium and silica. Carrots are excellent for skin problems, and have been known to have great healing effects on ulcerous and inflamed conditions of the stomach and intestines. They have also been found to promote high quality breast milk and a healthy pregnancy.

The ‘creamy’ icing is actually comprised of coconut cream and raw cashews. Cashews are a nutrient dense ingredient containing heart healthy monounsaturated fats similar to olive oil, known as oleic acid. Oleic acid helps to lower cholesterol, and is great for diabetics and people with heart conditions. Cashews are also high in the mineral copper, which helps to generate bone and connective tissues, and so it is great in preventing osteoporosis, arthritis and joint issues. Coconut cream contains Medium Chain Triglycerides (MCT), providing an instant energy source, and boosting brain power, by converting MCT into ketones which are used by the brain as fuel. Coconut cream also boosts immune function due to its antimicrobial, antibacterial and antifungal properties.

Nutmeg is a delicious, nutty spice used for both culinary and medicinal purposes in traditional Chinese, Malaysian and Indian cultures. The anti inflammatory properties of nutmeg have been found to reduce pain, and swelling associated with tooth and gum problems. According research conducted at the University of Wisconsin, nutmeg has been shown to also reduce internal, systemic inflammation.

Cinnamon is a deliciously sweet, aromatic spice and medicine. Cinnamon contains a powerful property called cinnamaldehyde, which has significant effects against harmful blood platelet clotting. It achieves this by inhibiting the release of a fatty acid responsible for the inflammatory response, known as arachidonic acid, from cell membranes. Cinnamon is therefore a wonderful anti inflammatory. Cinnamon also boasts wonderful antibacterial and antimicrobial properties.

So guess what?  You can have your cake, and eat it too, whilst imagining all of these wonderful reactions of health occurring with every bite!

Carrot Cake Recipe

Makes 1 cake

• 1 1/2 cups almond flour, or gluten free flour of your choice
• 1/2 cup chopped walnuts
• 1/2 teaspoon baking powder
• 1 teaspoon bicarbonate of soda
• 1/4 teaspoon sea salt
• 1 teaspoon ground cinnamon
• 1/2 teaspoon grated nutmeg
• 3/4 teaspoon stevia powder
• 2 eggs, beaten
• 3 tablespoons grapeseed oil
• 4 tablespoons coconut milk
• 1 1/2 cups (200 g) grated carrot

Creamy cashew coconut icing:

• 3/4 cup of raw cashews
• 1 tin of coconut cream
• The zest of one lemon, finely grated
• The juice of half a lemon
• 5 or 6 drops of stevia (to taste, according to your sweet tooth!)

Method:

Preheat the oven to 170°C and grease an 18 cm round cake tin. In a bowl place the almond flour, walnuts, baking powder, bicarbonate of soda, salt, cinnamon, nutmeg and stevia, and stir to combine. In a separate bowl put the eggs, grapeseed oil and coconut milk and whisk together. Add to the dry ingredients and fold through.

Squeeze the excess water out of the carrots (using your hands is best) then add them to the bowl. Fold in lightly. Spoon the mixture into the prepared tin and bake for 45 minutes, or until the cake springs back when pressed in the centre. Turn out onto a wire rack to cool.

For the icing, place all ingredients minus the stevia, including just half of the coconut cream into a food processor and blitz for a few minutes, slowly adding more coconut cream until the consistency is like crème fraiche (not runny, but not like thickened cream). You will need to blitz until the consistency is smooth. Add your stevia at the end, blitzing little by little, until you get the desired sweetness of your icing. Place into the coldest section of your fridge to thicken, until the cake has cooled. Alternatively, you can throw it into the freezer for 5-10 minutes and it will thicken it quicker. When the cake has cooled, spoon your icing all over the top.

For more gluten, wheat, dairy, yeast and sugar-free recipes visit www.superchargedfood.com

You can purchase ingredients here: www.superchargedfood.com/shop

What is the FODMAP Diet?

Despite all the hype surrounding the nutrient density of vegetables, I recently learnt a valuable lesson in the importance of bio-individuality. That is, the need to truly listen to your body in regards to how food really makes you feel – not the person next to you. If your neighbor, with the gorgeous glowing skin, swears by chia seeds in her smoothies, yet every time you add it, your stomach doesn’t feel right afterwards- take heed. Your body is trying to tell you something very important.

This concept of individuality was heralded recently, after my recent trip to London- where the word on everyone’s lips was ‘FODMAPS’ (if indeed that’s a word!). FODMAPS- which has been slowly cropping up in several health magazines and studies – was actually pioneered by an Australian doctor, Dr. Sue Shepherd.

Dr. Shepherd, a leading practitioner for IBS- soon recognized a similar pattern among her patients- an inability to absorbs certain molecules in food, which in turn led to gas, bloating, constipation and diarrhea – ergo IBS. Given the prevalence of IBS today and the amount of emails I receive from concerned mum’s and individuals, I thought it best to shine some light on what appears to be a very successful treatment for BANISHING THE BLOAT.

FODMAPS stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are complex names for certain molecules in foods which can be poorly digested by those afflicted with IBS.  Essentially, these molecules, when poorly absorbed by our small intestine, move onto our large intestine- where our good bacteria ferment these molecules. This process of fermentation leads to IBS symptoms.

Simply googling FODMAP’s often leads to more confusion as to what one can actually put in their mouth! Again-FODMAPS isn’t a one size fits all approach and while some people can happily eat Polyol molecules but categorically no Disaccharides, others find they cannot eat both. Furthermore, as research uncovers the amount of certain FODMAPS in foods, some previously ‘banned’ foods are being slowly integrated into a FODMAPS friendly diet. This is good news for Coconut lovers- up until recently Coconut products were listed on the FODMAPS list as they contained Polyols. However, while coconuts contain Polyols, the amount they contain is so negligible that they have been (happily) taken off the forbidden list!

For the most current version of the diet, Monash University updates their FODMAP food list every year and sells a low FODMAP diet information booklet, here.  All the money from the booklet sales funds the research team! Not bad.

In a nutshell however FODMAP Foods to Avoid include:

• Excess Fructose: Honey, Apples, Mango, Pear, Watermelon, High Fructose Corn Syrup, Corn Syrup Solids
• Fructans: Artichokes (Globe), Artichokes (Jerusalem), Asparagus, Beetroot, Chicory, Dandelion leaves, Garlic (in large amounts), Leek, Onion (brown, white, Spanish, onion powder), Raddicio lettuce, Spring Onion (white part), Wheat (in large amounts), Rye (in large amounts), Inulin, Fructo-oligosaccharides.
• Lactose: Milk, ice-cream, custard, dairy desserts, condensed and evaporated milk, milk powder, yoghurt, margarine, soft unripened cheeses (eg. ricotta, cottage, cream, marscarpone).
• Galacto-Oligosaccharides (GOS): Legume beans (eg. baked beans, kidney beans, bortolotti beans), Lentils, Chickpeas
• Polyols: Apples, Apricots, Avocado, Cherries, Longon, Lychee, Nectarines, Pears , Plums, Prunes, Mushrooms, Sorbitol (420), mannitol (421), xylitol (967), maltitol (965) and Isomalt (953).

(Source: http://www.shepherdworks.com.au)

A few pointers I would suggest if you are considering eliminating FODMAPS from your diet would be:

-          Gluten free doesn’t necessarily mean FODMAP free. Honey and onion are criminal offenders for example and are often in ‘gluten free’ sauces and packaged goods.

-          If you miss your onions in your cooking, try adding chives, the green parts of spring onions or the Indian herb asafetidam, more about this herb in a future blog J.

-          Inulin- the cheap and ‘healthy’ food bulking agent is in everything! It is touted as a wonderful pre-biotic- but tread carefully- for many this is the major trigger! Pay particular attention to store bought yoghurts and ‘healthy’ muesli bars.

If you are thinking of testing your stomach for FODMAP sensitivity, start off with eliminating the key culprits for a good 6-8 weeks. Once you have allowed time for your stomach to settle- slowly start introducing one molecule/FODMAP group at a time- pay attention to how you react. If you experience no symptoms, you can safely add it back to your diet.

And if this FODMAP diet seems simply too daunting…just remember…FODMAPS are forms of carbohydrates, so if all else fails….Good FAT, is your friend and you can consume healthy coconut oil and extra virgin olive oil in moderation.

For gluten, wheat, dairy, yeast and sugar-free recipes visit www.superchargedfood.com

Supercharged Food Shopping List

I love food just as much as the next person and just because I’m on a wholefoods diet doesn’t mean I miss out on delicious foods or compromise my taste buds.

It also means that I don’t have to stake out weirdly named super foods hand-picked by natives in the wilds of the Congo or from the far corners of a tropical rain forest. There are no strange  names like camu camu or macca powder on my shopping list.

If you’re looking for inspiration, the key to motivating yourself to cook starts with a well-stocked pantry and good food on hand.  My shopping list can vary depending on produce in season, what is available and what’s on special.

The golden rule when you’re planning to shop is to remember to try and include organic ingredients where possible and try and swap out processed and packet food for fresh.  Look at the label and if it has more than 10 ingredients then it’s probably not going to be good for you.

Here are some everyday foods that you can buy at your local supermarket, farmer’s market, wholefoods store or online that will help you eat your way to health…

Vegetables

• Artichoke
• Asparagus
• Avocado
• Bok Choy
• Broccoli
• Cabbage
• Capiscum
• Cauliflower
• Celery
• Cress
• Cucumber
• Daikon
• Eggplant
• Fennel
• Garlic
• Green Beans
• Kale
• Leek
• Lettuce
• Okra
• Olives
• Onions
• Pumpkin
• Radishes
• Rocket
• Rutabaga
• Shallot
• Snow Peas
• Yellow Baby squash
• Spinach
• Spring Onion
• Sprouts (all)
• Tomatoes
• Turnip
• Water Cress
• Zucchini

Meats:

(Preferably Organic)

• Beef
• Lamb
• Pork
• Chicken
• Duck
• Turkey
• Quail
• Organ Meats
• Veal

Seafood:

• Salmon wild caught
• Fresh Fish
• Anchovies
• Prawns
• Squid
• Tuna
• Sardines
• Scallops
• Sashimi
• Oysters
• Sea Vegetables

Eggs Organic

• Chicken
• Goose
• Duck

Dairy (if tolerated)

• Organic Butter
• Cream

Fats & Oils

• Extra Virgin Olive Oil (cold pressed)
• Coconut Oil (extra virgin)
• Seed & Nut Oils
• Grapeseed Oil
• Sesame Oil

Nuts and Nut Butters

• Hazelnut
• Brazil
• Macadamia
• Pecan
• Walnut
• Almond
• Pumpkin Seeds

Flours and Baking

• Almond Flour
• Coconut Flour
• Buckwheat Flour
• Brown Rice Flour
• Quinoa
• Buckwheat
• Millet
• Amaranth
• Baking Powder (gluten and additive free)
• Bi Carb of Soda
• Cacao Powder
• Cacao Nibs
• Cacao Butter
• Coconut Flakes
• Alcohol Free Vanilla Essence
• Vanilla Beans

Herbs/Spices

• Basil
• Rosemary
• Oregano
• Coriander
• Parsley
• Sage
• Thyme
• Tarragon
• Chives
• Ginger, Nutmeg, Cinnamon

Condiments

• Mustard Powder
• Eden Foods Mustard with ACV
• Celtic Sea Salt
• Fresh Black Pepper
• Wheat Free Tamari Sauce
• Apple Cider Vinegar
• Stevia drops
• Stevia Powder
• Tahini

Fruits

(Low in fructose)

• Lemons
• Limes
• Berries
• Stone Fruits
• All other fruits in moderation

Supplements

• Calcium
• Magnesium
• Probiotics
• Cod Liver Oil
• Nutritional Yeast Flakes
• Vitamin C Vitamin E

Beverages

• Decaf Coffee/Tea
• Herbal Tea
• Dandelion Tea
• Coconut Water
• Mineral Water
• Soda Water

Healthy Home

• Epsom Salts
• White Vinegar
• Eucalyptus Oil
• Lemon Juice
• Tea Tree Oil

You can purchase baking items, nutritional yeast flakes and stevia here…

For more gluten, wheat, dairy, yeast and sugar free recipes visit http://www.superchargedfood.com

Happy Shopping

Lee xo

Almond and Berry Smoothie

Year round I’m nuts about almonds, they not only taste great but are loaded with nutritional value including high levels of essential vitamins, minerals and good fats. Enjoying their benefits in smoothies is just about as good as it gets when it comes to absorbing their nutrients.

Researchers have been touting the benefits of protein-rich almonds for some time now. Did you know that almonds contain more magnesium than oatmeal or spinach and are a fantastic source of calcium?

Snacking on nuts is a very healthy option. Not only are they low in carbs, almonds are gluten-free and promote good cholesterol balance in the body.

Almonds contain unsaturated, or “good” fats, which do not contribute to cholesterol levels and they’re a great source of Omega-3 fatty acids – a special type of fat, essential for our bodies that our body cannot produce on its own.  Omega-3 essential fatty acids protect us against heart disease and help reduce LDL (bad) and total cholesterol levels.

If you suffer from asthma, rheumatoid arthritis, eczema or psoriasis, eating almonds regularly will provide anti-inflammatory benefits which can be helpful to those conditions.

There are many benefits to eating almonds regularly, particularly when it comes to healthy skin.   Rich in Vitamin E, an essential antioxidant and a vitamin that’s critical in the promotion of healthy skin, Almonds help to clear toxins and free radicals from your body so your skin becomes more radiant and glows with health.

Almonds are a great muti-pupose food. They can be eaten raw, ground into flour, whizzed into home-made nut butter or cooked in various dishes to add flavour and texture. Adding a nutty, buttery crunch to a variety of foods, Almonds can transform any dish including cereal, pasta, stir fries and curries. Almonds can also add crunch to a salad too.

Due to their fat content, nuts can go rancid quickly if not stored properly. It’s best to store nuts in an air-tight container. Sealed, they will keep at room temperature for up to a month, but in the fridge they’ll last for up to six months – great if you have bought your nuts in bulk.  Dehydrating nuts prolongs their shelf life and they can be stored for up 12 months.

Adding nuts to smoothies creates an almond milk base that is packed full of protein, fibre and beneficial omega-3 essential fats and including berries will give it a naturally sweet taste and crank up the anti-oxidants.

If using raw almonds it’s a good idea to soak them over night this releases enzyme inhibitors so nutrient absorption will not be blocked. It’s simple, just soak them in a bowl with filtered water and a pinch of sea salt.

Almond and Berry Smoothie

Serves 2

Ingredients:

• ¼ cup raw or blanched almonds
• 1 ripe banana
• ½ cup mixed berries (blueberries, raspberries blackberries strawberries etc)
• 1 cup filtered water
• ½ tsp cinnamon
• ½ tsp vanilla extract (alcohol free)

Method:

• Place almonds in a blender and add a quarter of the water
• Blend until a paste is formed
• Keep adding water until you have the consistency of almond milk you may need to add some extra water
• Drop in banana, fruit vanilla and cinnamon then blend until smooth
• Serve in a tall glass and enjoy

For more gluten, wheat, dairy, yeast and sugar free recipes visit http://www.superchargedfood.com

Quinoa Porridge with Cinnamon and Apple

There’s something about the onset of cooler weather that makes you want to stay home and hibernate, standing in front of a purring stove, cooking deeply layered delights whilst the windows fog up and the warmth of your kitchen softens the wintry chills outside.

This hearty breakfast is a classic wintery warmer and a wonderfully tasty, fluffy and delicate in flavour dish that will soothe the soul and warm you from the  inside out.

A simple home cooked breakfast will nurture and heal the body and supercharge you for the day ahead. You’ll be starting your day off on the right foot with this delicious porridge and by adding almond milk and apple, you’ll be fuelled with essential protein and vitamins and enough energy to sail through until lunchtime.

Quinoa Porridge with Cinnamon and Apple

Serves 2

Ingredients:

• 1 cup quinoa (rinsed)
• 1/2 tsp. sea salt
• 1 tsp. cinnamon
• 8 drops stevia liquid concentrate
• 1 TBS coconut oil or butter
• 1 apple, cored and cubed
• Almond milk to serve

Method:

• Bring 2 cups of water to boil in a wide saucepan
• Add quinoa, sea salt, cinnamon, stevia and coconut oil or butter
• Bring to the boil; now add apple and cover, reducing heat to let it simmer for 12 minutes
• Remove from heat and spoon into a breakfast bowl adding almond milk to taste

For more gluten, wheat, dairy, yeast and sugar-free recipes visit http://www.superchargedfood.com

Buckwheat Frittata with Tomato and Basil

There’s a lot more to buckwheat than just pancakes and hypo-allergenic pillows.  I know I bang on about buckwheat a lot but that’s because there’s plenty to bang on about.

If you’re keen on frittatas and want to beef them up without resorting to starchy potatoes then why not add some delicious protein and fibre rich buckwheat to create a hearty and nutrient dense meal without the stodge factor?

High in iron, manganese, magnesium, phosphorus, copper, calcium and zinc, buckwheat is incredibly versatile and can replace wheat, oats, rye and barley  in many recipes or be used as a substitute in just about any recipe that calls for rice or noodles. It can be devoured anytime of the day, ground into flour, used in baking, made into cereal and porridge, added to soups, casseroles or stews for a hearty, flavoursome and nutrient–dense meal.

Buckwheat can help lower blood pressure and cholesterol levels due to its rich supply of rutin, a phyto nutrient which acts as an antioxidant in the body.  The notable feature of buckwheat is that can be spiced up or sweetened depending upon how you are using it and if you pre-cook it, then storing it in the refrigerator for up to a week will halve your week-night cooking time.

When cooking buckwheat it is advisable to firstly rinse the whole groats thoroughly under running water before cooking, to remove any dirt or debris. The general rule of thumb is that you will need one cup of groats to two cups of water or stock, bring to boil then cook on medium heat for about 15 minutes until the liquid is absorbed.

Buckwheat flour and groats can be purchased from health food stores or major supermarkets or the Supercharged Food Co-op and are an inexpensive way to ensure you are getting a good supply of complex protein and B vitamins.

Enjoy this frittata golden brown with a crusty top. If you have leftovers then slice it into wedges to pack for school lunches or snacks.

Buckwheat Frittata with Tomato and Basil

Serves 4

Ingredients

• 1 cup buckwheat groats
• 8 eggs
• 2 TBS Extra Virgin Olive Oil
• 3 cloves garlic chopped
• 1/3 cup fresh basil
• 1 cup cherry tomatoes halved
• 1 whole lemon zested
• 1 TBS nutritional yeast flakes (optional)
• Sea Salt and freshly ground pepper to taste

Method:

• Cook buckwheat groats on medium heat for fifteen minutes in boiling water. Remove from heat, separate and let cool slightly
• Meanwhile whisk eggs, then add garlic and lemon zest into the bowl and whisk to combine
• Season with sea salt and pepper
• Add cooked buckwheat, tomatoes and basil and gently fold into the egg mixture
• In a frying pan place olive oil making sure it covers the base and sides of the pan
• Pour in combined egg and buckwheat mixture then reduce heat to low and cook for ten minutes
• In the meantime, preheat grill and then when ready dust frittata with nutritional yeast flakes and place frittata pan under for about five minutes to set and crisp up the top.
• Remove from grill, cut into wedges and serve with a crunchy salad or sautéed green beans

For more gluten, wheat, dairy, yeast and sugar free recipes visit http://www.superchargedfood.com

Almond & Zucchini Bread

A seasonal classic, almond and zucchini bread is a firm fixture on my breakfast menu, often all gobbled up by the family the day it’s baked.

You’ll need about eight zucchinis but it’s genuinely worth it for the deliciously moist, luscious, melt-in-the-mouth experience.

It’s fun to make it too, as you pile in thousands of tiny strands of zucchini goodness to the creamy rich batter, all melding together to create a gorgeous combination of textures and flavours. The end result is astonishingly good.

Its so supercharging too…zucchini contains vitamin C and is anti-inflammatory. Almond meal is full of good fats, vitamin E and lowers inflammation levels in the body and it also lowers cholesterol in the blood.

For me it’s been a miracle breakfast option. I now use butter in this recipe but grapeseed oil works just as well or try using half of each.

Tip: You can hand grate zucchini with a microplane grater but if you have one handy, why not use a food processor with a grating attachment , giving you perfectly shredding zukes in a quarter of the time.

Makes 1 loaf

450 g peeled and grated zucchini
1/2 teaspoon stevia powder
1/2 cup buckwheat flour (or flour of your choice)
2 cups almond meal
1/4 teaspoon sea salt
1 teaspoon bicarbonate of soda
11/2 teaspoons gluten free baking powder (no additives)
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/2 cup grapeseed oil, or 125 g melted butter if tolerated
3 eggs
3 TBS coconut milk
1 teaspoon lemon juice

Preheat the oven to 175° Celsius and grease a 20x 9cm loaf tin.

Grate zucchini and put in a sieve over a bowl. Mix salt through and leave for 20 minutes to allow salt to draw out excess liquid.

Put the stevia, buckwheat flour, almond meal, salt, bicarbonate of soda, baking powder, nutmeg and cinnamon in a bowl and stir well to combine.

In a separate bowl whisk the eggs until pale and fluffy about 11/2 minutes.  Add the grapeseed oil, coconut milk and lemon juice together for 2 minutes and beat well to combine, then stir the mixture into the dry ingredients.

Squeeze the last of the moisture from the zucchini, then stir it into the bread mixture.  Spoon into the prepared loaf tin. Add some slivered almonds (optional)

Bake the loaf on the middle rack of the oven for about 45 mins, or until a skewer inserted in the centre comes out clean.  Turn out onto a wire rack to cool then enjoy!

The bread will keep for up to one week in a sealed container in the fridge, or can be frozen for up to one month.

For more gluten, wheat, dairy, yeast and sugar free recipes visit http://www.superchargedfood.com

Vegetarian Lettuce Leaf Tacos

Vegetarian Tacos

I have fallen stupendously head over heels for this garden fresh and tasty take on the traditional taco. It has just the right amount of spice and lime-zing whilst still being incredibly flavoursome.

Who needs an El Paso seasoning mix loaded with hard to digest ingredients like sugar, dehydrated vegetables, hydrolysed soy protein, table salt, artificial flavourings, yeast extract, spices, acidity regulators sodium acetate, citric acid and colours such as caramel when you can easily opt for a more natural Mexican inspired dish.

If you’re worried about making everything from scratch in one go, you can create all of the fillings the day before and refrigerate. When its taco time all you need to do is layer the fillings into a crispy cos lettuce leaf, scooping in some salsa and adding a dollop of sunflower seed cheese.

Recipe:

Serves 4

Taco Salsa

• 1/2 tablespoon extra-virgin olive oil
• 1 onion, finely chopped
• 2 garlic cloves, crushed
• 1/2 teaspoon sea salt
• 1 bunch basil, chopped
• Small handful mint, chopped
• 7 tomatoes, diced
• Juice of 1 lime
• 1 yellow pepper, finely diced
• 1 red chilli, chopped finely

Heat the olive oil in a small frying pan and fry the onion over a medium heat until lightly brown, about 6 minutes. Add the garlic and fry until it starts to change colour. Transfer to a bowl and leave to cool.

Add the salt, basil, mint, tomatoes, lime juice and yellow pepper.  Let sit for an hour or so to enhance the flavours before using.

Taco Filling

• 2 cups pre-soaked raw walnuts
• 2 TBS wheat free tamari
• 1 tsp. ground cumin
• 1 tsp. extra virgin olive oil

Place all ingredients in a food processor and mix to a crumbly consistency. (Don’t process for too long as it can turn into nut butter)

Sunflower Seed Cheese

• 1 cup sunflower seeds (soaked overnight)
• 2 garlic cloves
• 1/2 lemon juiced
• ½ tsp. sea salt

Place seeds in food processor and mix until a smooth paste. For a creamier cheese add filtered water. Place in refrigerator to firm up.

To serve

• 4 Cos lettuce leaves washed and drained
• 1 TBS nutritional yeast flakes
• 1 avocado chopped (optional)
• lime wedges (optional)

Place taco filling, salsa, avocado and cheese layered inside lettuce leaves and sprinkle with nutritional yeast flakes, sea salt and black pepper. Serve with lime wedges.

For more gluten, wheat, dairy, yeast and sugar-free recipes visit http://www.superchargedfood.com

Sugar Free Easter Delights

Easter is just around the corner and one of the best opportunities to indulge in yummy mouth-watering chocolaty treats.

So what will the bouncing bunny be bringing you this year?

In Supercharged HQ we’ll be ditching the sugar-high brightly coloured candy, marshmallows and Cadbury Crème eggs to indulge in delicious Gooey Chocolate and Raspberry Cake, Chocolate and Coconut Roughs and Ginger Heart Biscuits.

Just because some indulgences are “free from” doesn’t mean they have to taste meh… like cardboard.

These delicious heart-smart treats are high in anti-oxidants and although dentists may be up in arms because they are sans sugar, we love the results.

Hoppy Easter!

Gooey Chocolate Cake

Ingredients

• 1/2 cup gluten-free cocoa
• 25g coconut flour
• 125g almond flour
• 125g butter, at room temperature
• 200g xylitol
• 2 tbsp brazil nut and linseed butter
• 4 medium eggs, lightly beaten
• 5 TBS coconut milk
• 1 tsp vanilla essence (alcohol free)
• 1½ tsps gluten-free baking powder
• 1 tsp bicarbonate of soda
• pinch of Celtic Sea Salt
• ½ cup almond Milk
• Coconut Cream and raspberries for topping

Method

• Heat oven to 180 degrees Celsius
• Pre grease a cake tin
• Cream butter and xylitol
• Mix flours, baking powder, bicarbonate of soda, sea salt and cocoa together in a bowl.

• In another bowl whisk eggs and vanilla essence add grapeseed oil, brazil nut spread, coconut milk
• Slowly add wet mixture into dry
• Add almond milk until the mixture is a medium consistency
• Spoon into cake tin and then place in oven for 40-45 mins
• Remove and let cool
• Spoon coconut cream over the cake and top with crushed raspberries

Ginger Heart Biscuits

Makes about 12

Ingredients

• 1 1/2 cups almond meal
• 1 1/2 teaspoons stevia powder
• 1/4 teaspoon sea salt
• 3 tsp ground ginger
• 1/2 teaspoon soda water
• 1 cup almond butter
• 4 eggs, lightly beaten
• 1 tablespoon vanilla extract

Method

• Preheat the oven to 175°C and grease a baking tray.
• In a bowl stir the almond meal, stevia, salt, ginger and soda water together. Warm the almond butter slightly and then mix it with the eggs and vanilla until the mixture is smooth.
• Add to the almond meal mixture and mix well.
• Roll mixture to desired thickness and using heart shaped cutter.
• Place well-spaced on the prepared tray.
• Bake until crisp and golden, about 25 minutes.
• Cool a little on the tray before transferring to a wire rack to cool completely.

Chocolate and Coconut Roughs

Ingredients

• 1 1/4 cup unsweetened coconut flakes
• 1 TBS cacao powder
• 1/3 cup coconut butter
• 2 Tbsp cacao nibs
• 3/4 tsp powdered stevia
• 1/2 tsp vanilla alcohol free
• 2/3 cup nut butter
• ½ cup slivered almonds

Method

• Line a muffin pan with paper liners
• In a bowl place coconut and almonds
• Melt nut butter and coconut butter over boiling water and add stevia, vanilla and cacao nibs stirring frequently
• Remove from heat and pour mixture over coconut flakes and almonds
• Spoon into muffin cases and refrigerate until set

For more gluten, wheat, dairy, yeast and sugar free recipes visit http://www.superchargedfood.com

Pumpkin and Coconut Soup

Pumpkin and Coconut Soup

The transition to autumn has seen many of my typical summer meals fly out of the window to be replaced with hot, flavoursome comfort foods. Soup is my new autumn go-to food and a winning companion for those cosy evenings indoors, watching the windows fog up as it burbles contentedly on the stove top.

Soups can be supercharged with a range of nutrient dense ingredients that will keep your immune system powering through this unusually cool weather and warm your heart with their every mouthful.

All you need to do is settle in and allow this delectable pumpkin and coconut soup to console you after a hard day’s work, or as a quick, satisfying lunch option combined with some toasted Spinach Bread Soldiers.

The creaminess of the coconut milk will whisk your imagination away to a deserted, warm tropical island. Absolute bliss! This recipe also contains some specific ingredients that will get your immune system fired up too:

Did you know that your immune system has a huge connection to your gut health? It is estimated that the gut is responsible for over 80% of your immune system response.

Coconut is a wonderful ingredient to improve the health of your gut and digestive system. Coconut oil has wonderful medicinal qualities to improve your immunity as it  has great anti-yeast and anti-viral, anti microbial and antibacterial properties. Coconut oil is also wonderful for the health of intestinal cells and gut flora. Here is some more information about good fats and oils.

Onion and garlic are highly renowned for their immune boosting properties. Onion contains significant amounts of quercetin; responsible for the protection and healing of damaged cells. Garlic promotes the growth of white blood cells, which help to fight germs in your system. Garlic is also a great natural antibiotic that will not harm your digestive system. It is great to take daily in order to prevent the development of harmful infections, viruses, and to ward off parasites.

Ginger is a great remedy to alleviate nausea, motion sickness, indigestion, bloating and morning sickness. It is also a great anti-inflammatory.

This soup is wonderfully tasty and will make you feel all warm and spicy inside, just look outside and see that now is the perfect time to indulge in home cooked comfort food.

It will only take you 20 minutes to pull together, but will keep your immune system happy and healthy in the long term.

Pumpkin and Coconut Soup

Ingredients:
1 TBS coconut oil
1 onion, diced
2 cloves garlic crushed
1/2 tsp fresh ginger chopped finely
4 cups peeled and diced pumpkin
1 1/2 cups vegetable stock (yeast and sugar free)
2 cups coconut milk
1/2 tsp nutmeg
sea salt and freshly cracked pepper to taste

Method:

In a large saucepan, cook the onion and garlic in coconut oil until translucent
Add remaining ingredients, stirring to combine and bring to the boil
Cook on a medium heat for a further 15 minutes then remove and serve piping hot

For more gluten, wheat, dairy, yeast and sugar free recipes visit http://www.superchargedfood.com

Happy Cooking

Lee xo

Pizza with Cauliflower Crust

This pizza is the perfect indulgence without the guilt – you may crinkle your nose up a little at the thought of substituting cauliflower for flour in this recipe but prevail it does, this cauliflower pizza crust delivers all the satisfaction of an original pizza but without the gnawing tummy pain that accompanies gluten filled pizzas.

Quick and easy to make, the base is crisp yet soft and light with subtle texture, with the herbs and garlic adding extra flavour throughout. The minimalist topping is the perfect balance with salty anchovies, beautiful fresh greens and herbs, finished the only way a pizza should be, with a generous sprinkle of Vitamin B rich nutritional yeast flakes.

Not only delicious this little white tree is packed with goodness; Cauliflower is nutrient rich and loaded with vitamin K, folate, fibre and antioxidants which maintains excellent blood flow for the heart and kidneys; reduces inflammation and strengthens the immune system.

This pizza will pass the test of any pizza connoisseur and is a worthy and healthy substitute for all.

Directions for consumption: Couch, favourite PJs, movie. Enjoy.

You can add mozzarella if you are eating dairy

Ingredients:

Cauliflower Pizza Crust:

• 1 cup cooked, shredded cauliflower
• 1 organic egg
• 1 cup almond meal
• 1 1/2 tsp organic Italian herbs
• 2 tsp organic parsley
• 1-2 cloves garlic finely chopped
• Pinch of caraway seeds
• 1/2 cup nutritional yeast flakes

Topping:

• 3 TBS Tomato paste no additives
• 1/2 cup nutritional yeast flakes (You can substitute with mozzerella if you are eating dairy)
• handful rocket
• Spinach, onion, garlic, olives, anchovies

Method:

• Preheat oven to 230 degrees Celsius
• Brush a baking tray with EV olive oil
• In a bowl, combine cauliflower, egg, almond meal, garlic, seeds and nutritional yeast flakes.  Scoop out the mixture with a spoon and then press evenly on the pan to make a square shape.
• Sprinkle evenly with herbs.
• Place in oven for 12-15 minutes
• Remove and let cool slightly then, add sauce, toppings and cheese.
• Place under a high heated grill for five minutes to warm toppings
• Enjoy

For more in-depth gluten, wheat, dairy, yeast and sugar-free recipes you can visit www.superchargedfood.com

Chocolate Chip Coconut Bars

Coconut and Cacao are two of the new superfoods that have emerged into the public eye in recent times.  The beauty of these exotic ingredients, aside from their many health claims, is that together, they can be combined to make some of the most delicious gluten, dairy and processed sugar free treats around.

These choc chip coconut bars are a wonderful alternative to the regular sugar laden slice. In fact, there is an emerging movement away from the unhealthy baked goods that we have so commonly accepted to a style of baking that uses healthy, local and seasonal alternatives as people become more educated and conscious of the dangers of simple sugars.

Saying goodbye to sugar may be a difficult departure, however the good news is that you can satisfy your tastebuds with interesting, unique ingredients that even Grandma won’t be able to compete with.

If you enjoy baking and desserts, there are healthy options available on the Supercharged blog, and website, enjoy recipes such as Lime and Blueberry Muffins and Spirulina and Sesame Balls that will keep you on your toes and transition you into a new journey of baking using ingredients that support and heal your body at a cellular level.

Coconut is one of the most satisfying ingredients for a devoted sweet tooth. Its creamy texture and subtle sweetness allows it to combine well with many flavours, making coconut products an excellent foundation for a decadent sweet snack or sumptuous dessert.

In this recipe, shredded coconut and extra virgin coconut oil are used, and the two have different powerful health benefits. Shredded coconut comes from the flesh of the coconut and is high in fibre, with about 58% of the carbohydrate content coming from fibre, making it a great addition to a weight loss program as it will leave you feeling fuller for longer.

The high fibre content of shredded coconut is also very supportive of intestinal health, as it feeds friendly bacteria that are crucial in allowing our gut flora to flourish. This helps keep digestive threats such as Candida under control. Coconut has also been found to prevent and relieve the symptoms of Crohn’s disease, irritable bowel syndrome, colitis and other digestive disorders.

When looking for shredded coconut, it is important to read your labels and purchase organic shredded coconut where possible, free from added sugar and preservatives.

Coconut oil has amazing health benefits, and contrary to the popular beliefs that have surrounded this oil that is high in saturated fat, coconut oil is now being described as “the healthiest oil on earth”.

This is due to the fact that unlike other saturated fats that are made up of long chain fatty acids, coconut oil is made up primarily of medium chain fatty acids that do not have negative effects on cholesterol, nor do they create heart disease. Like coconut flesh, the oil has significant benefits to digestive health. Coconut oil is antibacterial, antimicrobial and anti-inflammatory, and has been found to prevent and treat an array of health conditions. Here’s some more information on Coconut Oil and Tips on how to use…

Cacao, another emerging superfood, is hailed for its high antioxidant activity, and as a wonderful source of minerals.  In fact, cacao beans have been found to be the #1 source of magnesium out of any food, and contain 4 times the quantity of antioxidants found in green tea.

These antioxidants promote cardiovascular health, and help protect the body from environmental and metabolic toxins that can cause cancer and degenerative diseases. Cacao has also been discovered to increase the levels of certain neurotransmitters in the brain such as serotonin and endorphins, acting as an anti-depressant, and giving you a pleasurable sensation and sense of wellbeing.

Cacao’s high magnesium content balances brain chemistry, helps regulate blood pressure, builds strong bones, and is an essential mineral in circulation and muscle function.  Magnesium is a vital mineral, yet our bodies cannot produce it naturally, therefore eating cacao nibs is a great way to help you meet your daily requirements.

Cacao can help you get all of the wonderful benefits of dark chocolate without the unfortunate drawbacks of consuming the sugar and harmful additives that are found in many chocolate products.

These gorgeous choc chip coconut bars are a convenient way to add the benefits of superfoods into your diet, and have a unique, delicious taste that the common, sugary slice just can’t compete with. I used coconut flakes for this recipe for a chunky slice, if you prefer a finer slice you can use shredded coconut. I hope you’ll enjoy these delicious treats.

Ingredients

• 1 cup unsweetened shredded coconut or flakes
• 1 1/2 TBS raw cacao nibs
• 2/3 cup nut butter (almond or cashew or mixed)
• 8 drops liquid stevia or 1/3 tsp powder
• 1/2 tsp vanilla alcohol free (optional)
• 1/3 cup extra virgin coconut oil

Method

• In a bowl place coconut and cacao
• Melt nut butter over boiling water and add stevia, vanilla and coconut oil stirring frequently

• Remove from heat and mix it through dry ingredients

• Press into a baking dish and refrigerate until set

• Remove from fridge and slice into rectangular bars

If you are having trouble buying cacao nibs, stevia or unsweetened coconut flakes you can visit the Supercharged Food Co-op.

For more gluten, wheat, dairy, yeast and sugar free recipes visit http://www.superchargedfood.com