Curried Cauliflower Soup

18 Feb 2012 1 Comment

by Lee Supercharged in All, Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Spring, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free Tags: , , , ,

Curried Cauliflower Soup

I love soup, everything about it… from the ease of making it, the many varieties and twists you can play with, the smell, the warmth and textures and most of all the instant heart-warming cosy effect it gives.

This curried cauliflower soup is everything and more, deliciously rich with a splash of spice, and so so creamy, it tastes so good without a hint of a belly ache, simply delicious and packed with nutrients; giving the understated cauliflower a new lease on life.

With a powerful boost of vitamins and antioxidants the cumin, ginger, turmeric and coconut milk gives this soup a Thai touch and depth of flavour, with the cauliflower smoothing the recipe out and introducing a rich creamy taste.

A beautiful soup that will combat any winter blues and keep your immune system fighting fit. Why not try it as an introduction to dinner or dinner itself?

Curried Cauliflower Soup

  •  1 large head of cauliflower roughly chopped
  • 1 TBS coconut oil
  • ½ cup coconut milk
  • 1 onion, chopped
  • 3 garlic cloves minced
  • 2 tsp finely chopped ginger
  • 2 tsp turmeric
  • 2 tsp curry powder
  • 2 tsp cumin
  • 2 cups vegetable stock
  • Celtic Salt to taste
  • Freshly ground pepper
  • Chopped coriander or spring onion for garnish

Method:

  • Over a medium heat in a soup pan melt coconut oil and fry onion until browned
  • Add garlic, ginger, curry powder, turmeric, cumin and stir until fragrant about a minute
  • Add the cauliflower, vegetable  stock, coconut milk and sea salt and bring to a boil Reduce heat, cover and simmer 30 minutes
  • Soup can be blended in batches for a smoother consistency
  • Garnish with Black Pepper and Fresh Coriander or sliced spring onion

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

Spicy Meat Balls

11 Feb 2012 4 Comments

by Lee Supercharged in All, Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Sugar Free, Wheat Free, Winter, Yeast Free Tags: , , , , , , , , , , ,

Spicy Meat-a-Balls

I’m drawn to Italian meatballs and I’m not talking about the guys from Jersey Shore…. On serving these “just like mama used to make” delights, mentioning the words “That’s a spiceeee meat-a-ball” is hard not to do it without gesturing wildly and launching into a heavy fake Italian accent. I know you guys will go ga-ga over this delicious Italian inspired dish which is super easy and packed with healthy ingredients.

Lamb is one of those power packed foods providing the entire body with a wide range of essential nutrients for a balanced and healthy diet.  Packed with protein, iron, zinc, B vitamins, selenium, vitamin D, and long chain omega-3s, lamb certainly provides optimized health and energy to the body.

In a nutshell, lamb provides needed vitamins for the body and immune system function. Vitamin B12, which is an essential vitamin for proper brain function; Zinc supports healthy immune function, cell division and overall growth; Iron is an integral component of haemoglobin and aids formation of red blood cells in the body, omega 3 benefits emotional health and the heart and amino acids are necessary component of every living cell.

Together with fuelling the body these high protein meatballs will certainly spice up your life! The twist of fragrant herbs and spices will heighten your taste buds, with the ground nuts providing a rich and light flavour throughout keeping the meatballs from drying out.

Delicious and bound to please the whole family from the little ones to the more mature. Enjoy as a starter with a roasted cherry tomato dipping sauce or make a meal of it and partner with a quinoa pilaf. Top with homemade relish…

Serve with Quinoa Pilaf and Homemade Relish

Spicy Meatballs

Ingredients

  • 500 grams organic minced lamb
  • 1 organic egg
  • 2 brown onions chopped finely
  • 2 garlic cloves minced
  • 2 TBS fresh parsley chopped
  • 2 TBS coriander seeds
  • ½ tsp turmeric
  • 2 tsp ground cumin
  • 2 tsp Garam Masala
  • pinch red chilli powder
  • 1/2 cup chopped nuts preferably soaked and dried (almonds/walnuts/cashews)
  • Sea salt and freshly ground black pepper to taste
  • 2 TBS Extra Virgin Coconut Oil for frying

Preparation

  • Place all spices and herbs in a bowl and mix
  • Lightly fry onions and garlic in coconut oil then set aside
  • Using your hands mix lamb, nuts, spices, herbs and egg together and then add onions and garlic and season to taste
  • Shape mixture into balls and over a medium stove top heat coconut oil in a frying pan
  • Add meatballs and sear on each side, transfer to the oven at 180 degrees Celsius for 20 min or until cooked
  • Drain meatballs on paper towel and serve by themselves or accompanied with quinoa pilaf or a crispy green side salad.

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

Chocolate Chip Coconut Bars

06 Feb 2012 15 Comments

by Lee Supercharged in All, Autumn, Breakfast, Candida Friendly, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free Tags: , , , , , ,

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
  • 11/2 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 www.superchargedfood.com

Fluffy Chicken Frittata

31 Jan 2012 Leave a Comment

by Lee Supercharged in All, Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Spring, Sugar Free, Summer, Wheat Free, Winter Tags: , , , , , , ,

Chicken Frittata

This recipe ticks all the boxes; it’s quick and easy to make, filled with healthy ingredients and importantly tastes delicious.  Just my style!

The Chicken Frittata is a savoury lover’s delight, combining soft light eggs mixed with caramelised onions, succulent chicken, a crunch of fresh broccoli and a hint of sweetness from the roasted tomatoes.

Together with being extremely satisfying on the taste buds and a great vehicle to empty out the vegie crisper, this chicken frittata is packed with essential vitamins and nutrients.

Both chicken and eggs are an incredible source of high quality protein which is great for muscle repair, low in calories and provides you with the feeling of fullness. Chicken also contains the trace mineral selenium which plays a role in supporting the immune system and helps regulate thyroid function.

Perfect alone as a post workout snack or served in wedges with a fresh salad and enjoyed on a picnic with friends. It can be served hot or cold so perfect in any kind of weather.

Thank you to Jaclyn Burton for her beautiful picnic photography.

Perfect Picnic Food

Chicken breast & 2 thighs (from one cooked chicken)

1/2 head of Broccoli, cut into florets

2 large Roma tomatoes sliced

1 onion chopped

2 garlic cloves chopped

6 to 8 eggs, whisked

Extra Virgin Olive Oil for frying

1/2 tsp. Sea Salt

Many dashes of Black Pepper

Pre-Heat Oven to 180 degrees

Place onions and garlic in a pan with olive oil and fry until caramelized then remove.

Whisk eggs and then add salt, pepper, cooked chicken, broccoli, tomato & caramelized onion to the mixture and stir through.

Pour into a casserole dish or a glass pie pan. Bake for 30 minutes, let set for 5 minutes before eating.

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

Soaking Nuts & Seeds

21 Jan 2012 16 Comments

by Lee Supercharged in All, Autumn, Candida Friendly, Dairy Free, Dehydrating Food, Gluten Free, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free Tags: , ,

Soaking nuts and seeds has enormous benefits for your health. For many people, eating raw nuts and seeds can bother delicate digestive systems. When you soak and dehydrate raw nuts it makes them a lot easier to digest and also brings out the nutrients in the nuts to provide a nutrient dense snack.

Seeds and nuts are a rich source of essential fatty acids, amino acids (protein), antioxidants, fibre, Vitamin A, B’s, C and E, zinc, potassium, iron, folate, manganese, calcium and magnesium. The powerful combination of these vitamins, minerals and EFA’s makes them a great snack to enjoy to help reduce inflammation, assist in lowering cholesterol and lowering blood pressure.

Store bought nuts even when they are raw contain high amounts of enzyme inhibitors which are beneficial for the nuts because it prevents them from sprouting prematurely. The problem with this though, is that the enzyme inhibitors interfere with the absorption of proteins and nutrients and therefore cause digestive distress.

By pre-soaking nuts in warm water and sea salt, this process neutralizes enzyme inhibitors and encourages the production of beneficial enzymes which increase the vitamin and mineral content of the nut, making them easier to absorb. Soaking nuts allows enzymes to neutralize phytic acid and break down complex starch so that you don’t get that squirmy uncomfortable feeling after you have eaten them or feel like you have just swallowed an iron bar.

The same process happens when you soak raw seeds too.  They become enzyme active, predigesting the protein, carbohydrates and good fats in the seeds making it easier for your body to digest, metabolise and absorb the bio-available nutrients.

How to Soak and Dry Nuts

The method for soaking and drying nuts is very simple and you can do it at home without any complicated equipment.  Check the chart below for soaking and drying times.

The basic method is to place the nuts in a bowl, mix sea salt and filtered water in a jug and then pour over the nuts covering them completely.  You may have to add some water after a couple of hours.  Leave them on your kitchen bench for the specified period of time.  Once they are ready then drain them in a sieve and rinse with filtered water.  I like to run mine through the salad spinner to remove excess water but this is an optional step. Now spread them out on a baking tray and sprinkle with sea salt.  For reference when using Sea Salt you will need approx. one tablespoon of Sea Salt to four cups of nuts.

Place nuts in your dehydrator or dehydrate in a 49 degree Celsius oven (49 degrees is still considered a raw product and doesn’t destroy valuable nutrients). Make sure that you turn them every 2 hours with long handled tongs so that they dry evenly. Test them to make sure they are completely dry and crunchy.  If they are wet they can develop mould so it’s best to dry them as thoroughly as possible.

If you’re looking for some ideas for tasty flavours and seasonings then why not try one of the combinations below or make up your own?  If you do decide to flavour them up then pop the seasonings on just before they go in the oven not at the soaking stage.

  • Savoury: Tamari, Sea Salt
  • Sweet: Cinnamon and Stevia, Vanilla and Stevia
  • Salt and Vinegar: Apple Cider Vinegar and Sea Salt
  • Indian: Curry Powder, Cayenne Pepper, Garlic
  • Italian: Basil Rosemary, Thyme and Oregano
  • Cajun: Paprika, Garlic Powder, Onion Powder, Black Pepper, Cayenne Pepper, Oregano and Thyme

Now for some deliciously healthy dehydrated nut recipes for you to try.

For soaking and drying times check the table below.

Don’t forget to store nuts and seeds in glass containers with tight fitting lids and keep them in the refrigerator.

Salt and Vinegar Activated Almonds

  • 2 cups raw almond kernels
  • 3 TBS apple cider vinegar
  • 2 tsp. sea salt
  • filtered water to cover and rinse

Tamari Almonds

  • 2 cups raw almond kernels
  • 2 TBS wheat free Tamara
  • 2 tsp. sea salt
  • filtered water to cover and rinse

Turmeric Pepitas (Sunflower Seeds)

  • 4 cups of raw, Pepitas
  • 2 TBS sea salt
  • 1 tsp. turmeric
  • filtered water to cover and rinse

Crispy Walnuts with Sea Salt

  • 4 cups of raw walnuts
  • 2 tsp. sea salt
  • filtered water to cover and rinse

Activated Mixed Nuts

  • 4 cups raw peanuts/pinenuts/hazelnuts
  • 1 TBS sea salt
  • filtered water to cover and rinse

Curried Cashews

  • 4 cups of raw cashews
  • 1 TBS sea salt
  • 1 1/2 tsp. Curry Powder
  • ½ tsp. Cayenne Pepper
  • filtered water to cover and rinse

Macadamia Nuts

  • 4 cups of raw macadamia nuts
  • 1 TBS sea salt
  • filtered water to cover and rinse
Nut /Seed Amount Soaking Time Dehydrating Time Oven Dehydrating Time Dehydrator Makes
Almonds 2 Cups 8-12 Hours 6-7 Hours 12-24 hours 3 Cups
Cashews 4 Cups 2-3 Hours 3-4 Hours 12-24 hours 4 ½ Cups
Flax Seeds 1 Cup 6 Hours 3-4 Hours 12-24 hours 1 ½ Cups
Hazelnuts 4 Cups 7 Hours 4 Hours 12-24 hours 4 ½ Cups
Macadamias 4 Cups 7 Hours 4 Hours 12-24 hours 4 ½ Cups
Peanuts 4 Cups 7 Hours 4 Hours 12-24 hours 4 ½ Cups
Pecans 3 Cups 4 Hours 4 Hours 12-24 hours 4 Cups
Pepitas/Sunflower Seeds 4 Cups 2-4 Hours 3-4 Hours 12-24 hours 4 ½ Cups
Pinenuts 4 Cups 7 Hours 4 Hours 12-24 hours 4 ½ Cups
Walnuts 3 Cups 4 Hours 3 Hours 12-24 hours 4 Cups

Mini Lamb Koftas

02 Jan 2012 1 Comment

by Lee Supercharged in All, Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free Tags: , , , , , ,

Lamb Koftas

Red meat has been an important part of the human diet for millennia; the Europeans were nourished by venison, the Native Americans were sustained by bison, and lamb and mutton provided sustenance for the nomads of the Middle East, yet these traditional populations did not suffer from the chronic illnesses, cancer and heart diseases that we see in our modern society.

The modern trend is to now move away from meat eating, in a response to several negative claims that we find in health magazines.

There seems to be a large focus on the benefits on eating vegetables and plant foods, and an avoidance of meat and animal products. However, according to a study published in Psychology Today, roughly 75% of vegetarians return to meat eating, and the most common reason for the former vegetarians decision to switch back was declining health.

Contrary to media health claims, it is unquestionable that red meat has great health benefits, and that it makes a delicious, hearty and satisfying meal.

The questionable factors are the ethical treatment of the animal in its life and death, and the processing of the meat, which will determine its quality.

If you do enjoy red meat, these mini lamb koftas are the perfect reason to eat your meat, as they are bursting with both nutrients and deliciousness! It may cost you a little bit more, but wherever possible, buy good quality organic meat, grass fed, and free from antibiotics, steroids and other chemicals  to ensure a significant increase in health benefits, and beautiful flavour.

Red meat, if it is grass-fed and farmed organically, has some amazing health benefits that should not be overlooked. Here are some reasons that you may like to get friendly with red meat again, and to create a balanced, healthy diet.

Red meat is high in Iron. Yes. We have probably all heard this one, but it is important, especially for women. It is specifically high in heam iron, the most easily absorbed source of iron. When absorbed properly, iron assists the bloods haemoglobin in carrying oxygen to the body’s cells.

Stearic acid. This is a saturated fat, and has been consequently written off as BAD in the eyes of western doctors. However, research shows that despite the prevalent thought that all saturated fats cause a rise in bad cholesterol, stearic acid lowers it!

Zinc. This mineral acts as a powerful immune booster, and can combat the effects of premature ageing due to its significant anti-inflammatory properties. Zinc is also a skin saviour, aiding wound healing that can result from skin conditions such as acne and eczema.

Grass fed meat is high in fat soluble vitamin A, including both retinol and beta-carotene.  Retinol is important for proper immune function by fighting infection, and helps to keep your eyes and skin moist. Beta-carotene is a powerful antioxidant, helping to scavenge free radicals in the body, thereby limiting damage to cell membranes, DNA and protein structures of our cells.

Red meat is a great source of complete protein. Protein is paramount to our health, as every cell in the human body is made up of it! Protein provides energy, and is critical to the growth and repair of cells, including the antibody cells of our immune systems which protect the body against pathogens. Protein from red meat is especially important as it contains the full spectrum of amino acids.

The fat from naturally fed ruminants contains significant amounts of EPA, an important omega-3 fatty acid that is also found in oily fish such as wild salmon. EPA is known for its positive effects on cognitive function and emotional health. Low levels of EPA have also been found to coincide with the development and presence of Alzheimer’s disease and dementia. Grass fed red meat is an excellent source of this important fatty acid, as it contains a more favourable ratio of omega-3 to omega-5 fatty acids than conventionally fed cows.

If you have been afraid of eating your red meat, hopefully this will encourage you. And what better way to embrace an array of positive essential nutrients, than to have a little kofta party?

Eating red meat doesn’t have to mean chewing on a flavourless boot. Your jaw will be pleasantly surprised, as these mini lamb koftas use tenderly ground meat combined with the flavour of intermingling spices. Enjoy!

Mini Lamb Koftas

Makes 8

Ingredients

  • 8 wooden skewers
  • juice of 1 lemon
  • 1 tablespoon olive oil
  • 500 g minced lamb
  • 1 red onion, finely chopped
  • 1 egg
  • 1 handful mint leaves
  • 1 teaspoon cumin seeds, crushed
  • 1 teaspoon coriander seeds, crushed
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon dried oregano
  • 2-3 tablespoons nutritional yeast flakes

To prevent them burning, soak the skewers in a dish of cold water for 45-60 minutes.

In a small bowl place lemon juice and olive oil, combine and set aside.

Place the minced lamb, onion, egg, mint, cumin, coriander, cinnamon and oregano into a bowl and add a good pinch of sea salt and freshly ground black pepper.

Using your hands mix all the ingredients together, kneading it until well combined. If the mixture is too wet and sticky, you can add some nutritional yeast flakes to help it hold together.

Divide the mixture into 16 equal parts. Roll each into a ball. Spike two balls per skewer, leaving a couple of centimetres space in between, and squeezing them tightly to secure them.

Preheat the grill to high. Brush the koftas with the combined lemon juice and olive oil. Grill, turning regularly, until browned and cooked through, about 15 minutes.


Baked Turnip Casserole

27 Dec 2011 2 Comments

by Lee Supercharged in All, Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free Tags: , , , , , ,

Turnips are Tops

Although turnips are not a vegetable in vogue, turnips, in my humble opinion are simply tops. ;-) You know when you look around the table and see people making faces it’s usually because they are disappointed that they aren’t consuming potatoes but unassuming turnips, although not everyone’s favourite are just as delicious in this savoury dish.

If you are watching your insulin levels and are wary of starchy vegetables, turnips make a great potato replacement with the added bonus of being a member of the famous cruciferous vegetable family…think Broccoli, Cauliflower, Kale.

As a result turnips are brimming with disease fighting phytochemicals, allowing the body to defend itself from cancer causing substances. Got a cold? nix the glass of sugary OJ and opt for some turnip casserole…with the juice content of turnips having twice as much vitamin c as its sweet counterpart this dish will have you feeling on top of the world.

If you’re wondering what turnips to use, generally older turnips have a more identifiable and stronger flavor than young turnips. Smaller and younger turnips are sweeter in taste so for a more savoury dish try larger turnips.

Nutritional Yeast, which I use often and sprinkle it into as many dishes as I can, is the perfect substitute in creating that cheesy twist to meals sans the dairy which many people can find troublesome and hard to digest. For people who are on a restricted anti-candida diet it’s ok to consume nutritional yeast as it will not affect candida.

As nutritional yeast is a type of deactivated yeast, it won’t ferment in your stomach and affect healthy gut flora that you are trying to cultivate. What it will do however, is provide you with an amazing spectrum of B-vitamins. Think a few of DAYS worth of thiamin, riboflavin, niacin, B6 and B12.

Baked Turnip casserole is an enjoyable way to incorporate turnips into your meals and turn you from a turnip hater into a turnip lover.

Baked Turnip Casserole

SERVINGS
4-6

INGREDIENTS
5 round turnips cut into quarters
4 TBS extra-virgin olive oil,
4 TBS almond milk

3 TBS nutritional yeast flakes
1 onion, finely chopped

3 garlic cloves sliced finely
1 stalk celery, finely chopped
1/2 cup red pepper, finely chopped

1 tsp thyme
sea salt to taste
freshly ground black pepper to taste
paprika to garnish

PREPARATION
Cook turnips in boiling salted water until tender, about 15 minutes.


Preheat oven to 230 Celsius
Meanwhile In a frying pan heat half (2 TBS) of EV olive oil over medium heat

Sauté onions, celery and red pepper until tender, remove from heat and set aside

Drain turnips then replace in saucepan and add milk and mash with a masher or fork and season. You can also do this step in a blender.

Now add onion mixture, mix gently and add thyme
In a casserole dish place remaining olive oil and spoon mixture into the dish

Sprinkle with nutritional yeast flakes and bake for 15 minutes

Enjoy :)

Maharajah Indian Stuffed Capsicums

28 Nov 2011 Leave a Comment

by Lee Supercharged in All, Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Spring, Sugar Free, Wheat Free, Winter, Yeast Free Tags: , ,

Indian Stuffed Peppers

Delicious Stuffed Capsicums are an anytime dish.  Enjoy them  for dinner, lunch or as an appetising entree. If you have leftover cooked quinoa, this is a great way to use it up. You’ll need about 1 cup of cooked quinoa. You can also make a vegetarian version of this dish too for the vegos in the household. Just swap out the meat with one large diced zucchini.

Ingredients:

  • 2 red capsicums (peppers)
  • 2 yellow capsicums (peppers)
  • 2 tablespoons coconut oil
  • 1 onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 teaspoon cumin seeds
  • 1/2 teaspoon cayenne pepper
  • 1 red chilli, seeded and finely chopped (optional)
  • 2 teaspoons ground coriander
  • 1 teaspoon grated fresh ginger
  • 400 g (14 oz) minced (ground) organic beef
  • 400 g (14 oz) tin chopped tomatoes (sugar and additive free)
  • 1/2 teaspoon sea salt
  • 70 g (21/2 oz/1 cup) quinoa, rinsed
  • basil leaves, to garnish

Method:

  • Preheat the oven to 220ºC (425ºF/Gas 7). Bring a large saucepan of filtered water to the boil. Cut off the tops of the capsicums and remove the seeds and membranes.
  • Drop the capsicum shells into the water and simmer for 3–4 minutes — you may need to do this in two batches, depending on the size of your saucepan. Carefully remove the capsicums with a slotted spoon and drain well.
  • Heat the coconut oil in a frying pan and sauté the onion and garlic over medium heat until golden, 6–8 minutes.
  • Add the cumin seeds to one side of the pan and toast them until they pop, then stir them in to the onion with the cayenne pepper, chilli (if using), coriander and ginger.
  • Add the beef, tomatoes and salt and cook for 20 minutes, stirring often to break up any lumps in the meat.
  • Meanwhile, cook the quinoa in a saucepan of simmering water until tender, about 15 minutes. Drain the quinoa, then stir it through the beef mixture.
  • Divide the mixture among the capsicums, filling them loosely. Sit them in a baking tin and loosely cover the tin with foil. Bake for 15 minutes, then remove the foil.
  • Continue baking until the capsicums start to blister, another 10–15 minutes.
  • Sprinkle the tops with basil and serve.

Serves 2

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

Shepherd’s Pie with Cauliflower Mash

28 Nov 2011 3 Comments

by Lee Supercharged in All, Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Sugar Free, Wheat Free, Winter, Yeast Free Tags: , ,

Pepped Up Shepherd's Pie

A new take on a golden oldie, this is a firm favourite in our family. You can bake individual pies for lunch — a distinct bonus if you’re eating alone — and serve with a leafy salad.

Don’t be afraid to pep up the pie with your favourite seasoning or mixed herbs. The delicious cauliflower mash can be used instead of potato mash in so many dishes that you’ll never feel you’re missing out on mash again. As a side dish, the mash makes enough for 3–4 servings.

*Health benefits

Loaded with folate, cauliflower helps improve cell growth and reproduction and acts as a blood and liver detoxer.

Ingredients:

  • 2 tablespoons extra virgin olive oil
  • 1 large onion, chopped
  • 2 garlic cloves, crushed
  • 1 celery stalk, chopped
  • 500 g (1 lb 2 oz) lean minced (ground) lamb, organic if possible
  • 2 anchovies, chopped
  • 1/2 x 400 g (14 oz) tin chopped tomatoes (sugar and additive free)
  • 125 ml (4 fl oz/1/2 cup) tomato passata (puréed tomato)
  • 1 teaspoon sea salt
  • 1 teaspoon freshly ground black pepper
  • 1/4 teaspoon liquid stevia (optional)

Cauliflower mash

  • 1 cauliflower, cut into florets
  • 1 tablespoon extra virgin olive oil, or organic butter (if tolerated)
  • 1 tablespoon nutritional yeast flakes

Method:

  • Heat the olive oil in a large frying pan. Add the onion, garlic and celery and sauté over medium–low heat for 8–10 minutes, or until the onion is golden brown.
  • Add the lamb and anchovies and cook for a further 5 minutes, stirring often to break up any lumps in the meat.
  • Stir in the chopped tomatoes, passata, salt and pepper, then cover and cook over low heat for 20 minutes. If there is excess liquid in the pan, turn the heat up and simmer, uncovered, for a few minutes more. Stir in the stevia, if using.
  • Meanwhile, preheat the oven to 220ºC (425ºF/Gas 7) and make the cauliflower mash. Put the florets in a steamer over a saucepan of simmering water and cook, covered, until tender — the florets can be verging on soft, but shouldn’t be falling apart.
  • Transfer the cauliflower to a blender or food processor and add the olive oil, yeast flakes, a pinch of sea salt and a few grinds of black pepper.
  • Blend until smooth.
  • Transfer the cooked lamb mixture to an 18 cm (7 inch) square baking dish and level the surface.
  • Gently spoon the cauliflower mash over the top, scraping a fork across the surface to create little trenches in the mash.
  • Bake for 20 minutes, or until the mash has a crispy top.
  • Remove the pie from the oven and serve in warmed wide bowls. Fresh minted peas are an excellent accompaniment.
  • Serves 4

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

Simple Oven-Roasted Vegetables

28 Nov 2011 Leave a Comment

by Lee Supercharged in All, Autumn, Candida Friendly, Christmas, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free Tags: , , ,

Simple Oven Roasted Vegetables

For this easy-peasy dish, select enough mixed vegetables to serve four hungry people.

Choose from the freshest seasonal vegies you can find — turnip, pumpkin (winter squash), zucchini (courgette), cauliflower, fennel, red and yellow capsicum (pepper), eggplant (aubergine), parsnip and onion are especially good. Also include garlic if you like.

*Supercharged tip

If the vegetables are browning too quickly, reduce the oven temperature to 220ºC (425ºF/Gas 7). Not all vegetables have the same cooking times, so keep checking them and remove any that are fully cooked. Put them back in the oven for the last 5 minutes or so to heat through.

Ingredients:

  • mixed seasonal vegetables of your choice (enough for 4 people)

Dressing

  • 2 garlic cloves, crushed
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried rosemary
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon apple cider vinegar
  • 2 tablespoons lemon juice

Method:

  • Preheat the oven to 250ºC (500ºF/Gas 9). Peel and chop your vegetables into chunks or wedges and place in a large bowl.
  • Put all the dressing ingredients in a jar. Screw the lid on tightly, shake well, then pour over the vegetables.
  • Toss the vegetables well, making sure they are evenly coated in the dressing.
  • Spread the vegetables in a large roasting tin and season with sea salt and freshly ground black pepper. Roast for 35–40 minutes, or until the vegetables are tender,
  • browned and crispy, turning and basting them halfway through. Transfer to a warmed platter to serve.

Serves 4

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

Dehydrating Food

28 Dec 2010 29 Comments

by Lee Supercharged in All, Autumn, Dehydrating Food, Dinner, Lunch, Snacks, Spring, Summer, Vegetarian, Winter Tags: , , , ,

Dehydrating Food is Fun

About Food Dehydration

There are a number of ways to preserve food naturally and food dehydration is one of the oldest forms of food preservation. The process of dehydrating is much healthier than modern preserving methods and during the process; water is removed from the food, therefore not allowing mold and bacteria to grow, making foods less likely to spoil.

Dehydration only minimally affects the nutritional value of foods, especially when you dehydrate foods yourself.  And you can enjoy beautiful chemical and preservative free foods all year round. Dehydrating locks in the flavour and foods become richer and darker in color, more fragrant, and sweeter in taste.

The great thing about dehydrating food at home is that many commercial drying uses additives and preservatives and doing it yourself allows you to create natural and wholesome snacks. You can be as creative as you like and use herbs, nuts, fruits and vegetables and meats, buy them in bulk and dehydrate quantities for later usage.

It’s a great way to cut down on packaging and storage space too.  You’ll be able to fit a lot more in your cupboards and help the environment at the same time!

Dehydrated foods are nutritious, delicious and available at the drop of a hat when you just want a crunchy, healthy snack.

Drying Methods:

Sun Drying

You can use this method for tomatoes and herbs although you do need three consecutive sunny days to allow the process to work.  Summer is the best time of the year when choosing to dehydrate by sun drying. If you don’t have access to a dehydrator start with sun or oven drying and once you get the hang of it you may like to invest in a dehydrator.

Oven Drying

Oven drying is a great way to dehydrate foods if you do not own an electric dehydrator, finely sliced vegetables (chips) and nuts work well.  The oven temperature should be 90 degrees Celsius or less.  Leaving the oven door open slightly during the process helps to circulate air throughout the oven to help bring moisture out of the food. I always dehydrate my sea salt and apple cider vinegar almonds in the oven at 50 degrees Celsius for 4 hours or more depending on how crunchy I am having them.

Electric Dehydrating

Is an excellent way to dehydrate most foods.  The new electric dehydrators are energy efficient.  The great thing about electric dehydrators is that they work on extremely low temperatures and therefore food maintains its nutritive values. Electric dehydrators have automatic heat control and a fan which helps to maintain air circulation during the drying process.

I have a five tray round dehydrator which I use weekly.  They are easy to use and clean and a great addition to the kitchen. I usually brush a bit of extra virgin olive oil on the trays when making vegetable chips.

Tips on How to Dehydrate Food

  • Always start with fresh, high quality food and buy in bulk which will work out cheaper in the long run
  • Check the food for spoilage or bruising, if damaged do not purchase
  • It’s a good idea to slice food uniformly and thinly for even dehydration as smaller foods take less dehydrating time and also remember to space food evenly apart on food trays
  • Blanching certain vegetables before placing in the dehydrator can help fight bacteria, preserve color and maintain flavors
  • You can also marinate, salt, spice or sweeten with stevia any foods before you dehydrate them
  • When drying food in an oven don’t keep temperatures too low or too high, a good temperature is 50-60 degrees Celsius. If the temperature of the oven is too low it could result in the growth of bacteria on the food and food will not dry out if the temperature is too high resulting in the food being cooked as opposed to dehydrated
  • Turning food and rotating trays whilst the food is drying is a great way to ensure that food is evenly dehydrated
  • Food will be ready when it has no pockets of moisture and feels leathery to touch Vegetables should be crispy and meat should be tough. Nuts should also be crispy
  • Cool dehydrated food before storing and store in airtight containers or plastic freezer bags to keep moisture out as dried food will attract moisture from the air.  For best results, store containers in a cool, dark, dry place

Additional Equipment to Speed up the Process:

If you are planning to dehydrate foods a few other kitchen items can make the process easier, although they are not essential:

  • One good sharp knife
  • Medium saucepan for blanching
  • Sieve
  • Salad spinner for washing and drying herbs
  • Spatula
  • Chopping Board
  • Food slice to remove food from trays
  • Processor with slicing blade (optional)
  • Paper towels to dry of excess moisture before dehydrating

Drying Guide- Vegetables

It’s a good idea to wash, slice and then blanch vegetables for three to five minutes in boiling water before dehydrating and then run them under cool water for a second before towel drying and placing in dehydrator.  You don’t need to blanch onions, garlic, capsicum or peas in fact you don’t need to blanch foods at all if you prefer to skip this process, although blanching does enhance the colour and flavour of the finished product, but it’s entirely up to you.

Drying times vary depending upon the water and sugar content in the food along with the sizes of foods and the air temperature inside the dehydrator.

Here is a list of approximate drying times which will come in handy but follow your dehydrators instructions.

  • Broccoli: cut into small florets and place in dehydrator for 4-8 hours until dried
  • Carrots: Peel and slice finely and place in dehydrator for 6-10 hours until brittle
  • Cauliflower: cut into small florets and place in dehydrator for 4-8 hours until dried
  • Green Beans: Cut into 1-inch pieces and place in dehydrator for 6-10 hours until brittle
  • Herbs: Approx. 2 hours in oven at 50 degrees Celsius or place in dehydrator for 2-4 hours until brittle
  • Kale: 1 hour in conventional oven at 50 degrees Celsius or place in dehydrator for 2-4 hours until brittle
  • Nuts: 4-6 hours in oven at 50 degrees Celsius or place in dehydrator for 4-6 hours until brittle
  • Onions: Slice into 1/4-inch thickness and place in dehydrator for 6-10 hours until crispy
  • Peas: Place in dehydrator for 5-10 hours until crunchy
  • Peppers:  Remove seeds and slice place in dehydrator for 5-10 hours until leathery
  • Potatoes: Slice into 1/8-inch thickness and place in dehydrator for 6-12 hours until crispy
  • Tomatoes: Dip in boiling water to loosen skins, peel and slice and place in dehydrator for 6-12 hours until crispy
  • Zucchini: Slice into 1/8-inch thickness place in dehydrator and dry for 5-10 hours until brittle

Fruit Drying Guide

Fruits can be dipped in orange or apple juice beforehand to retain the color of the fruit before, during and after the drying process. Ensure that you wash all fruit remove seeds if possible and slice thinly. Arrange fruit in single layers on trays. If you are drying fruit in the oven then the temperature should be 50 to 60 degrees Celsius.

  • Apples: Peel, core and slice thinly and evenly. Place in dehydrator for 6-8 hours until pliable
  • Apricots: Cut in half and turn inside out to dry. Place in dehydrator for 8-12 hours until dry
  • Bananas: Peel and then slice into 1/4-inch place in dehydrator for 6-12 hours until dry
  • Blueberries: wash and then place in dehydrator whole for 6-12 hours until crispy
  • Peaches: Peel and slice into quarters place in dehydrator for 6-12 hours until dried
  • Pears: Peel and place in dehydrator for 6-12 hours until pliable
  • Pineapple: Core and slice place in dehydrator for 6-12 hours until dried
  • Strawberries: Halve place in dehydrator for 6-12 hours until crispy

Meat Drying Guide

Choose ham, turkey, roast beef, or chicken slice to 1/8 of an inch or cut into one inch strips and place on the dehydrator trays. Dehydrating meat takes 6-8 hours.

If you’re looking for dehydrating recipes visit www.superchargedfood.com and click on the dehydrating link.

Quinoa Risotto with Tomato, Basil, Lemon & Hazelnuts

20 Jan 2011 20 Comments

by Lee Supercharged in All, Autumn, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Seasonal, Spring, Summer, Vegetarian, Wheat Free, Winter, Yeast Free Tags: , , , , , , , , , ,

Ritzy Risotto

I’m a quinoa convert, no longer on the fence, I’m ready to shout QUINOA from the roof tops and you know what?  it’s one of those words which is just begging to be echoed from the highest mountain “Keen- wah, wah, wah!”.

Technically speaking, quinoa is not a grain as it is derived from the seed of the Chenopodium or Goosefoot plant, a close relative to spinach. I’d never heard of the Goosefoot plant before I learnt about Quinoa.  It’s not something that comes up in everyday conversation unless you’re a botanist. Apparently some of the species in the genus have leaves that resemble the foot of a goose so that’s where it receives its unusual moniker.

I love to use quinoa in my recipes as it’s super healthy and a great source of protein and amino acids as well as containing vitamin B6, thiamine, niacin, potassium, and riboflavin. Quinoa also provides your body with copper, zinc, magnesium, and folate, so it really is a nutritional feast and tasty too.  Because of its unique versatility, you can use  quinoa in casseroles, soups, stir fries and salads and it can be substituted for rice or grains in most dishes. You can even use it for porridge at breakfast time if you’re so inclined.

If you want to give quinoa a toasted flavour and to create more depth to dishes, why not try dry roasting it in a pan before use?.  Quinoa is readily available in supermarkets and not just in health food stores, which now makes it more accessible for anyone wanting to cook up a delicious quinoan delight.

This gorgeously lighter-than-traditional-risotto dish is a flavoursome, yet hearty meal and perfect for lunch or dinner or even a side dish.  Supremely gnoshable and easy to throw together, you can mix and match the vegetables included to suit your personal taste, soiree  or seasonal style. The lemon makes it zesty and with a burst of citrusy zing and the yeast flakes add to its nuttiness and provide a wonderfully cheesy taste and extra B vitamins too.

Here’s all you’ll need to be in quinoa heaven.

Serves 4

Ingredients:
1 cup quinoa uncooked rinsed in sieve
1/2 cup hazelnuts or almonds optional roughly crushed (save a few whole for garnish)
2-3 TBS extra virgin olive oil
3 cloves garlic minced
1 brown onion chopped
1/2 cup yellow zucchini chopped
4 TBS nutritional yeast flakes
1 TBS Apple Cider Vinegar
3 cups vegetable stock or water
1 can chopped tomatoes no additives
I cup baby spinach leaves washed
I TBS freshly chopped rosemary, oregano, thyme
¼ cup fresh torn basil (optional)
1 TBS lemon zest
2 TBS freshly squeezed lemon juice
½ tsp Celtic Sea Salt
Freshly ground black pepper to taste

Let’s Get Cracking:

In a large saucepan sauté onion and garlic in EV olive oil on medium heat until translucent, stirring often
To the pan add yellow zucchini and nuts and cook for a couple of minutes until slightly browned

Mixing it Up

Push mixture to side of pan, add quinoa and stir for a minute until slightly crispy then mix
Turn up heat and over a few minutes gradually add stock or water to cover the quinoa, stirring consistently until all the quinoa is absorbed, add one cup at a time, letting each one absorb
Add tomatoes, and spinach, herbs and seasonings, lemon and zest and ACV

A Risotto Rainbow

Cook for 10-15 minutes until quinoa is tender but still slightly al dente
Remove from heat and stir through yeast flakes and serve in earthenware wide mouth bowls
Garnish with nuts and basil and enjoy

Delisioso!

Lime and Blueberry Muffins

23 Feb 2011 14 Comments

by Lee Supercharged in All, Breakfast, Candida Friendly, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Sugar Free, Summer, Wheat Free, Yeast Free Tags: , ,

Lime and Blueberry Muffin

Everybody loves muffins…

Muffins are the perfect breakfast and afternoon indulgence, great for children’s lunch boxes and a fantastic on-the-go snack at any age.  There’s nothing quite like the aroma that wafts through the kitchen when you open the oven door to reveal delicious, freshly baked treats.  And they’re quick to make too, by the time you’ve filled the kettle and waited for it to boil, then made the tea, the muffins should be well on their way.

Blueberries are the perfect ingredient for a nutrient rich muffin and for something so tiny they are power-packed with vitamins such as  A, B1, B2, B5 and B6, which assists your body in converting food to energy; Vitamin B3 and B12, Folic Acid which helps your body at cellular level, producing  new cells and Vitamin C a powerful anti-oxidant. They are not short on minerals either and contain magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, selenium and calcium.

There are a couple of tips to making muffins, firstly make sure the oven is at the right temperature before baking, even letting it heat through for ten minutes at the appropriate temperature, this is because muffin mixture is sensitive to heat levels. Try not to open the oven during cooking as this can disrupt the process and ensure that the oven door is closed tight so no air can escape or invade.

Make sure that you mix the dry ingredients well but only stir the final batter gently. The batter should be thick when spooned into cups, if it’s too runny the muffins will not cook through.  It’s a good idea not to put too much batter into the cups so that they are overflowing, you really only need them to be three quarters full and they will create their own beautiful rounded shapes and have room to manoeuvre.

Muffins should be baked until the tops are a light golden brown colour.  To test them just insert a toothpick into the middle and it should come out clean.  If you gently tap your finger on top the muffin should have some spring and revert back into its original position.

Getting hungry? These guilt free stud muffins are wholesome take on the traditional sugar laden muffin…

  • 1/2 cup coconut flour
  • 4 eggs
  • ¼ cup grapeseed oil or butter
  • 2 TBS lime juice
  • Zest of 2 limes
  • 1/2 cup blueberries
  • 6 TBS coconut milk
  • 1 tsp baking powder
  • ½ tsp baking soda
  • 1 TBS lemon zest
  • 1 tsp powdered stevia
  • ⅛ tsp vanilla extract

The How To:

Preheat oven to 180 degrees celsius

In a bowl combine dry ingredients

In a separate bowl mix eggs, lime juice, blueberries, vanilla extract, grapeseed oil, coconut milk

Mix dry ingredients into wet and combine well

Pour batter into greased 6 cup large muffin pan about ¾ full

Bake in oven for 12-15 minutes

Remove from oven and cool on wire rack

Supercharged Food Book Photo Shoot

12 Apr 2011 4 Comments

by Lee Supercharged in All, Organic, Supercharged Food Menu Tags:

Today was so much fun as we were photographing for the book and I’ve been waiting for ages for this day to come.  I’m so excited that’s it’s not long now until it will be released and there are so many easy and delicious recipes and they are super healthy that I know you will all enjoy making.  It was great to be able to actually eat everything at the shoot too! Emily took some pics so you can see some of the behind the scenes action and how it all gets pulled together.  And my friend Hayley Dutton came over in the morning to do my makeup she’s a genius and made me feel very special. It was fun getting pampered. http://www.hayleydutton.com/

Testing, one, two, three!

It’s so cool that you can actually see on the monitor all the shots as the photographer Steve http://www.stevebrownphotography.com/ was taking them. He did a fantastic job of getting all the shots set up and organised. And we were able to go through them to see which ones worked and which ones needed to be spiced up. There was a stylist too Maree who was French and she had exquisite taste in homewares. I wanted to take it all home with me.

Cracking Eggs

In this shot I had to crack eggs and I kept on pouring them into the bowl too low so I had to keep cracking more.  I think I went through a dozen eggs, whoops. Hopefully someone will be cooking up a tasty omelette tonight. I never realised how much work went into a photo shoot everything needs to be set up meticulously. When I cook at home I generally splosh and throw and whizz it all together, but to get great results its nice to take time to do things properly.

Green Juice

I was definitely ready for my gorgeous green juice for morning tea.  So alkalinising for the body and a glass gives you mountains of energy. I love this shot because it’s so clean and fresh and bright. Which is exactly how you feel when you drink one. I hope this shot makes it into the book its so beautiful.

Passing the Plates

In this pic I had to look like I was just about to set the table for dinner. The plates were super cute they were antique looking and the cups had little birds and pretty designs on them which really suited the theme.

Supercharged Food

At the end of the shoot, I was able to see all the pics together on the computer screen to envisage how they would look in the book. I think they turned out really well and the team at Murdoch Books do such an amazing job pulling everything together. I hope that you guys will like it.  I think it’s going to be such a gorgeous looking book with loads of interesting recipes which taste great and are healthy and most importantly gluten, wheat, dairy, yeast and sugar-free!

Happy cooking everyone :)

Lee

Goji Berry and Nut Muesli Slice

17 Aug 2011 4 Comments

by Lee Supercharged in All, Autumn, Breakfast, Candida Friendly, Christmas, Dairy Free, Dehydrating Food, Dessert, Gluten Free, Lunch, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Supercharged Food Menu, Wheat Free, Winter, Yeast Free Tags: , , , , , , , , , , , , , , , , ,

A little preparation on a lazy weekend afternoon can prevent a massive guilt trip midweek if you’re tempted to reach for a mid-morning or afternoon snack. If you’re in a hurry and start to feel your energy levels slipping away, an easy alternative would be to pop something convenient and devoid of nutrition into your mouth. But making sure everything you put into your mouth counts is a great way to fill your body with nutritious foods and enjoy the benefits that they bring.

This scrummy Berry and Nut Muesli Slice will give you the best of both worlds, with its sweet and truly nutritious qualities. While many snacks are synonymous with trans-fatty, sugar laden treats, there’s no reason you can’t create healthy ones.  The great thing is that having a healthful snack in between meals helps manage your blood sugar levels and hormones. Insulin in particular can increase your ability to store fat especially if you skip a meal or allow yourself to get too hungry. No one wants to start gnawing off their own arm or reaching for an instant snack full of processed and artificial ingredients that will only make the immune system have to work twice as hard to process and leave a trail of toxic substances for your body to try and eliminate..

Healthy made over muesli slices, using only the best, most nutrient dense foods are the perfect mid-morning or mid-afternoon snack. If you’re wondering what’s in every mouthful, these scrumptious treats contain a truckload of nutrient-rich ingredients to keep you full and will undoubtedly satisfy the cheekiest sugar craving. Let’s take a look at some of the ingredients:

Almonds: Keeping recipes low in sugar, which is the Supercharged Food philosophy, naturally means that it’s best to use foods which are low in carbohydrates. (Remember just 4 grams of carbs equates to 1 tsp of sugar in our body…yikes!) The wonderful thing about almond flour is that it’s high in protein, manganese, potassium, copper, and vitamin E, as well as heart healthy monounsaturated fats. If you’re using a quarter of a cup of almond meal, this contains 15g fat (1g saturated), 5g carbs (3g fiber, 1g sugar), and 7g protein. Nutrient dense deliciousness in one single slice! Here’s a tip when cooking with almond flour; if you’re planning on replacing wheat flour with it in a recipe, just make note that you may require more eggs to provide more structure.

Goji Berries: Apart from being pretty in pink and delicious, Goji Berries contain 18 types of amino acids and all 8 essential amino acids. Amino acids are the building blocks for protein, which in turn is vital for some very important functions in your body. To put this into perspective it helps keep your skin glowing or hormonal glands in check, your nails intact and your hair ultra-glossy with mountains of  va va va voom!

Another attribute of Goji berries is their rich source of carotenoids, (more beta carotene than carrots can you believe?!) of all known foods or plants on earth! They contain 500 times the amount of vitamin C, by weight, than oranges making them the second most potent source of vitamin C on earth. To round it all out Goji berries score an astronomical 23,500 on the ORAC scale (Blueberries are a mere 2400).

Seeds, despite the small packaging, pack a nutritional punch. Pumpkin seeds, or pepitas, are packed with iron, zinc, calcium and magnesium. These four important minerals are arguably the most important minerals our body requires. Magnesium is used in nerve and muscle function, making it an excellent mineral to help calm tired and wired minds. Calcium, as we know, is integral to bone health, iron is necessary for the generation of new blood cells, which promotes the circulation of oxygen throughout the body. No wonder if you’re iron deficient you have a tired mind and body! And finally zinc is necessary for protein development.

Sunflower seeds are an excellent source of Vitamin E, a fat-soluble antioxidant that helps fight free radical damage. They are also a wonderful source of Linoleic acid (an essential fatty acid), dietary fibre, protein and minerals such as magnesium and selenium. Sesame seeds are a rich source of manganese, needed for bone development and copper which assists in the production of connective tissue proteins, collagen and elastin (helping us achieve hot and healthy skin). Sesame seeds contain a unique antioxidant called sesamin, powerful anti-carcinogens which may assist with respiratory health.

Apricots are an excellent source of beta-carotene, potassium, iron, calcium, silicon, phosphorus and vitamin c. If you’re wondering about the difference in organic dried vs. conventional apricots, non-organic apricots are treated with sulphur dioxide, which stops the fruit from oxidizing and losing its vibrant orange colour. Sounds ok, but this chemical process creates sulfites, which is a common trigger for asthma in some sufferers. Deceptive as it is, it’s much better for your health to get those darker brown organic dried apricots that haven’t been processed or tampered with or better still dehydrate your own so you know exactly what in them.  You can find out more about dehydrating here.

Now that you’re skilled up and raring to go the only other thing you need to remember is just to make sure that your baking powder is aluminum free and now you are ready to make your own tasty treats.

Berry and Nut Muesli Slice
(makes 12-15 slices)
2 cups almond flour
½ tsp. baking soda
¼ cup goji berries
8 drops liquid stevia
½ cup mixed seeds, pumpkin, sunflower, sesame
¼ cup pistachios roughly chopped
¼ cup dried apricots, cut into 2.5 cm pieces
Pinch Celtic sea salt
1 large egg

Heat oven to 180 degrees Celsius
Line a baking sheet with baking paper
Combine baking soda, fruit, nuts and seeds, sea salt and almond flour in a bowl
In a separate bowl beat egg and add liquid stevia
Mix wet ingredients into dry
With hands form the mixture into a dough
Shape dough into a rectangular shape about 2 cms thick
Cut dough into slices
Bake for 15 mins

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

Cheesy Spinach Quiche

21 Aug 2011 2 Comments

by Lee Supercharged in All, Autumn, Breakfast, Candida Friendly, Dairy Free, Gluten Free, Lunch, Nutrient Rich, Organic, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free Tags: , , , , , , , , , , , ,

Yummy Quiche Squares

I have a soft spot for eggs.  Quality eggs are an affordable compact package of nutrition, full of high-quality proteins, vitamins, minerals and essential fatty acids and should be included as a part of any healthy diet. But unfortunately an egg just isn’t an egg anymore and nowadays it pays to shell out the (slight) premium to enjoy good quality eggs.

So what is a good quality egg you may ask? The answer is simple. A fresh one, preferably organic and one that you can knowingly claim has been fed only a natural diet. (Think worms, grubs, dirt, grass…. Gets you salivating doesn’t it?)

Your best bet when on the search for the perfect egg is to head to your local farmer’s market or co-op and start asking questions. Be on the hunt for honest farmers who leave their chickens with fresh air, plenty of sun and room to move.  Farmers who allow their chickens a diet free of reconstituted corn pellets are proud of their eggs and you’ll want to grab these babies by the dozen (or two!).

It goes without saying, given that if you’re trying to avoid gluten and wheat, then “Grain Fed” chickens are an absolute no-no. A chicken that is ushered outside for a few minutes a day can be labeled “Free-Range” in the supermarket, so just because a carton says “Cage Free” or “Free Range” doesn’t mean they’ve been fed and nurtured optimally. The difference nutritionally is astronomical.

Several studies have shown that pasture fed eggs, compared to their supermarket counterparts contain up to 3 times more Vitamin E, ¼ less saturated fat, 1/3 less cholesterol and 2 times more omega-3 fatty acids.

You really are getting more bang for your buck when you buy the best. Try this tasty Quiche recipe which real men and women will want to gobble up!

Cheesy Spinach Quiche

Serves 4

  • 5 large eggs
  • 1 1/2 TBS olive oil
  • 1 brown onion chopped
  • 4 garlic cloves, sliced
  • 2 cups fresh spinach leaves, washed, dried and chopped
  • 1 tsp. sea salt
  • 1 punnet fresh multicoloured baby tomatoes
  • 1/4 tsp. freshly ground pepper
  • ¼ cup basil, finely chopped
  • 1/2 cup pine nuts, toasted  plus extra for garnish
  • ¼ cup  nutritional yeast flakes
  • ½ -1 cup almond milk

Let’s Get Cracking:

  • Preheat oven to 200 degrees Celsius
  • Grease a square baking dish
  • In a frying pan sauté garlic and onion in olive oil until brown
  • Place spinach, pine nuts and basil in the pan and cook for a couple of minutes
  • Set mixture aside
  • In a bowl whisk eggs and almond milk until light and fluffy then season and stir through yeast flakes and spinach mixture
  • Place in oven for 30-45 mins until set
  • Remove from oven and let cool then slice into wedges, garnish with additional pine nuts and baby tomatoes
For more gluten, wheat, dairy, yeast and sugar-free recipes visit www.superchargedfood.com
Happy Cooking :)
Lee

Baba Ganoush

09 Sep 2011 10 Comments

by Lee Supercharged in All, Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free Tags: , , , , , , , , , , , ,

Vibrant Eggplant

Eggplants are a funny vegetable, a bit like coriander, I think you either love them or hate them. For me, it needs to be cooked right and given the attention it deserves. If you do give it that extra love and attention, eggplant becomes wonderfully rich and nutritious vegetable that is particularly versatile in adding bulk to gluten free diets.

So unique is Eggplant that it contains a rare antioxidant known as Nasunin. Found under the peel of Eggplant’s intensily purple skin, Nasunin has been shown to protect brain cells from free radical damage.

Eggplant also has vitamins and minerals in spades, rich in manganese, folic acid and the ever-important thiamine, the mineral that helps convert blood sugar into glucose for energy. More importantly is the fibre content of eggplants, with a single cup serving of eggplant containing 3g of beautiful, filling, detoxifying fibre. Load up on the stuff guys, when you think your reaching your target (30 grams a day) look at the fibre you’ve eaten and double it!

The addition of Tahini in this Middle Eastern spread is a vital component for texture and taste. Thankfully it comes with a dose of goodness to boot. Did you know that just 2 tablespoons of the stuff gives you a whopping 130mgs of calcium? Not bad for something that tastes so good.

Baba Ganoush

Tahini is a nutrient dense food source containing Vitamins E, F and T as well as broad spectrum of B vitamins. It also contains a true treasure trove of essential minerals and amino acids. Indeed one serving of tahini is 20% complete protein. This makes it a denser form of protein than milk, soybeans and most seeds and nuts!

And now onto one of my favourite spices….cumin.

Cumin is an essential ingredient in my kitchen spice draw; it’s been used extensively in many cuisines throughout history. In Ayurvedic medicine particularly, it’s seen to be increasingly helpful with digestive disorders. Cumin seeds appear to stimulate the pancreas to release valuable enzymes and allow nutrients to be absorbed into our bodies.

Baba Ganoush makes a wonderful topping or dressing for salads, or a dip for crunchy veggies.  You can also team it with quinoa and use as a chunky sauce to add flavour.

Here’s how…

Ingredients:

  • 1 large eggplant 9 TBS tahini
  • 4 garlic cloves finely chopped
  • Sea Salt to taste
  • ½ cup lemon juice freshly squeezed
  • ½ tsp ground cumin
  • Chopped parsley to garnish
How to:
  • Preheat Grill
  • Prick the eggplant with a fork to allow steam to escape
  • Grill eggplant for 15 mins turning frequently until eggplant skin is charred
  • Remove and let cool
  • Split eggplant in two lengthwise and remove pulp discarding the skin
  • Squeeze out excess moisture
  • In a bowl combine pulp, tahini, garlic, sea salt, cumin and lemon juice and adjust seasonings if need be.
  • Sprinkle with chopped parsley
  • Serve with gluten free crackers
Serve dip with crunchy Kale chips or gluten free crackers for a totally healthy snack.
For more gluten, wheat, dairy, yeast and sugar-free recipes visit www.superchargedfood.com
Happy Cooking :) Lee x

Quinoa and Vegetable Curry

05 Oct 2011 6 Comments

by Lee Supercharged in All, Autumn, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free Tags: , , , , , , , , , , , , , , ,

My Golly Gosh This is Good

Don’t you just love a meal that you can sit down to with the complete assurance that what you’re eating is bringing health, vitality and healing to your body?

In the state of the busy world today, it seems that our priorities are so focused on the high speed rhythms of work and priorities, that we don’t have any time to think about what we are feeding the very body that is endlessly chugging us through a life of almost impossible demand.

Those demands require nutrients and that is the key for a functioning body and a healthy life.

Nowadays we are fully immersed in a society where fresh wholesome food is available, yet unfortunately our biggest killers are preventable diseases.  In my opinion we need to get our aprons on, our skillets a-sizzling, and link arms to tackle these issues head on, with enthusiasm and joie de vere.

The idea of preparing nutritious meals at home can seem like a pain to many people. But really there’s no need to feel daunted, it just takes a little practice in the kitchen, planning, and an appreciation of the nutritional value of wholesome ingredients.

The Supercharged Food website and blog are a perfect starting place, providing you with nutrient packed, easy recipes complimented by research that will educate you on the very ingredients you’re cooking with. You can prepare and enjoy disease fighting food knowing exactly how the ingredients are bringing your body into a state of health and wellness. Win-win!

This exotic vegetable quinoa curry is a wonderful meal to include into your transition to a lifestyle of health. Cook up a massive double portion and freeze the leftovers for those busy weeknights or work lunches. I promise that your body and tastebuds will be jumping for joy!

The base of this mouthwatering curry is quinoa (pronounced keen-wah), technically a fruit seed that seems to be growing and growing in popularity due to its versatility and significant health benefits. Quinoa conveniently has a quicker cooking time compared to brown rice and other grains, and accompanying flavours are absorbed beautifully, making it a great option for sweet or savoury cooking.

The uses of quinoa are remarkably diverse, and it can be used in pilaffs, gluten free risotto’s, soups, salads, or as an interesting addition to stuffed capsicums, tomatoes or mushrooms.  I personally love to use fluffy royal white quinoa to make a satisfying gluten free breakfast porridge.

One very important thing to remember before cooking with quinoa is to wash the seeds, as they contain a naturally occurring outer coating called saponin, a defense mechanism of the seed that is toxic to humans. This can be easily removed by placing the seeds in a fine sieve, washing under a tap and using your fingers to scrub off the residue. Saponin has a bitter taste, so a taste test before cooking will ensure that it has been removed.

So why is quinoa really selling out in supermarkets? What are its real claims to fame besides being a convenient grain substitute? The rage for quinoa has its roots in the knowledge that unlike other grains, it is a complete protein. The superfood uniquely contains all nine essential amino acids required for protein utilization. Vegans and protein junkies rejoice!

Quinoa is the perfect substitute for animal protein, therefore a lunch ingredient of high biological value that will fill your tummy and protect you from the haunting idea of eating that sugar laden doughnut during your 3 o’clock slump. Quinoa is also rich in iron and magnesium, and provides fibre, vitamin E, copper and phosphorous, as well as some B vitamins, potassium and zinc.

Studies confirm that quinoa is a very good source of flavanoids, particularly in its high levels of quercetin and kaempferol antioxidants.  Quercetin has been found to be valuable in cases of allergic reactions due to its ability to inhibit the production and release of histamine.  It has also been linked to an improvement in the health of capillaries and connective tissues, as well as having important antiviral and immune support benefits.

Kaempferol is known for its strong antioxidant and anti-inflammatory properties. Evidence has indicated that kaempferol is one of the most important flavanoids that inhibit heart, spinal cord and brain disease, and studies have shown that it can help the treatment of cancers, cardiovascular disease, neuron disorders and cholesterol.

I could go on forever. There is so much valuable evidence out there showing the countless benefits of this superfood. Try out this delicious, hearty curry as a way to include quinoa’s wonderful benefits into your life.

Vegetable Quinoa Curry

Serves 4

  • 1 cup quinoa, rinsed
  • 2 cups baby green beans
  • 1 head cauliflower chopped into florets
  • 4 carrots, peeled, thinly sliced
  • 3/4 cup chopped coriander
  • 1 1/2 TBS coconut oil
  • 2 tsp. grated fresh ginger
  • 1/2 cup cashews
  • 2 cups vegetable stock or water
  • 1 large onion, cut into strips
  • 2 tsp. cumin seeds
  • 1 tsp. turmeric powder
  • 1 cup coconut milk
  • 2 tsp. minced garlic
  • 2 tsp. ground coriander

Let’s Get Cracking:

  • Bring a saucepan of water to the boil and add quinoa cooking for 5 mins
  • Add green beans and cook for a further 5 mins
  • Now drain and set aside in a colander
  • In a frying pan sauté garlic, ginger and onions in coconut oil push to one side and toast cumin and coriander and turmeric for a couple of minutes, stirring consistently
  • Add cauliflower, cashews and carrots and stir fry for a couple of minutes then add stock and bring to boil then reduce heat to simmer and stir through coconut milk cook for 10-15 mins
  • Remove from stove and stir coriander through and then fold in quinoa and green beans
For more gluten, wheat, dairy, yeast and sugar-free meal ideas visit www.superchargedfood.com

Real Food is Medicine

16 Oct 2011 4 Comments

by Lee Supercharged in All, Healthy Home, Organic Tags: , , , , ,

Good nutrition and what you put into your body is the foundation for good health. “Food is Medicine” is a term which was originally coined by Hippocrates, the father of Western medicine; it was his belief that eating wholesome food is the basis for good health.

Hippocrates said almost 2500 years ago “Leave your drugs in the chemist’s pot if you can heal the patient with food.”

Centuries ago the earliest known doctors and health practitioners across the world imparted the benefits of using food as medicine to heal the body and now based on research it is clearly evident that food plays a major role in health and how you feel on a day to day basis.

Hippocrates believed that illness stemmed from inadequate nutrition and bad eating habits and that if people were to learn good eating habits then optimum health would be restored.  Long before doctors and medicine was commonly used, wise tribal elders would seek out healing herbs and plants for their community and food would be applied prescriptively to bring about healing.

Slowly through the years man has moved away from the healing power of nature and towards prescribing packaged synthetic drugs and artificial remedies to deal with illness.

The reality is that because we have shifted away from natural remedies and many of us rely on a diet of processed, fatty and sugar-laden food the consequences are that rates of obesity and disease have increased significantly.

If food has the power to prevent much of the chronic illness we experience today then it makes sense to alter our diets to use it to our own advantage to not only heal and restore the body but also to prevent illness.  Although taking pharmaceutical drugs for ailments may be useful, they often come with short and long term side effects and contribute to the toxic build up in our bodies.

While drugs are important in life threatening situations, if long term conditions can be managed with diet and lifestyle changes then using food as medicine must be considered as an initial way of tackling the issue and preventing future health problems.

Health practitioners and scientists are now uncovering the benefits of Nutrigenomics and the whole notion that food is information that speaks to our genes and triggers messages that create health or disease.

There are many factors that culminate to bring about disease such as stress, nutrition, hormone balance, the health of our gut, and the importance of detoxification and food.

Thinking about what is at the end of your fork can help you to avoid specific illnesses that arise due to years of unhealthy eating. The good news is that these can be reversed with the help of a good diet. Even if you live on takeaway you can make healthier choices.

More and more food services, restaurants, and other institutions are recognizing the healing power of food and are including healing foods as part of their menus so nutritious food is not as hard to find as it once was.

Being healthy means putting the right fuel into your body and having your internal engine run smoothly. Every meal that you consume influences the way that you feel one way or another so the more nutritious foods you choose, the healthier you will be.

Whole foods act as medicine to heal and protect your body and give the immune system a break from dealing with toxins, preservatives, additives and chemicals that are included in so many of today’s processed foods.

If you are eating junk food everyday with little or no nutrition, your body will not be receiving all of the nutrients it needs to function properly and health issues can arise.

All that your body can operate on are the foods that you choose to put into it. Healthy nutrient-rich and alive foods help to heal the body at cellular level and build strong defenses enabling you to combat illness and environmental toxins.

The first thing to think about if you’re planning on giving your diet an overhaul is to ensure that you have a healthy digestive system. This is a vital ingredient and essential to guarantee that you’re efficiently burning your food and effectively extracting the nutrients from it.

Diseases are often associated with vitamin and mineral deficiencies or food senstivities so having healthy digestion and knowing what foods work for you is really important.

You may want to consider a food elimination diet to find out which foods you may have a sensitivity or allergy too.  For some people raw food although perceived as healthy, is way too hard on their inflamed and delicate digestive systems and they may need to begin by incorporating a liquid diet such as juicing and eating soups and easily digestible foods until their gut heals. Fish oil is a great way to naturally combat inflammation too.

Numerous foods have specific healing properties such as garlic and onions which include antibiotic and antifungal properties.  Particular chronic conditions such as arthritis and celiac disease benefit from a specialized diet and avoiding particular foods.

There are foods which reduce inflammation and ones that help lower cholesterol such as fish and omega 3 fatty acids. Doctors recommend eating at least two servings of fish a week. It’s always good to try and get the nutritional benefits from your food and not rely on synthetic supplements.

Fuelling up on super foods is a great way to provide the body with nutrients and not over eat. Individual foods have their own unique set of nutrients to meet the needs of your body so eating a wide variety of foods ensures that you are getting a diverse range if nutrients vitamins and minerals that you need.

Incorporating the seasons into your menu planning will benefit you so that you can enjoy fresh and in the moment foods that are abundantly available.  There is also a cost saving when you buy in season.  Shop at local growers markets or co-ops and talk to the sellers about what’s in season.

When it comes to buying healthily the best way to shop is to think about where the food you are buying actually came from, is it traceable, fresh and at its best? Or is it housed beneath layers of packaging? Even though it takes a little longer when shopping get used to reading labels and finding out exactly what is in the food.  If it has more than six ingredients it’s probably not going to be that good for you.

Shop in season and choose foods which are as close to their natural state as possible. Remember that your body will love you for it!

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

Chilled Mexican Avocado Soup

16 Oct 2011 10 Comments

by Lee Supercharged in All, Candida Friendly, Lunch, Spring, Summer Tags: , , , , , , , , , , , , , , ,

Chilled Avocado Soup

Mexico is one of my favourite travel destinations.

I spent some time in gorgeous Puerto Vallarta a few years ago and stayed at the most charming and adorable Beachfront Villa.

I sampled delicious and authentic Mexican food during my trip and found that there was so much potential within the Mexican cuisine; healing herbs and spices, a variety of colourful fresh ingredients bursting with beneficial phytochemicals, fibre filled beans and protein rich meats.  However, the Americanisation of Mexican cooking has seen this potential warped for the purpose of convenience in urbanized and capitalized societies like our own.

Visit your local food court and you’ll find yourself staring down the barrel of guacamole, salsa and two limp iceberg lettuce leaves, and although they might look healthy, they are a mere distraction from the copious amounts of cheese, sour cream, starchy, refined carbohydrates deep fried in hydrogenated oils, sodium laden refried beans and poor quality meats. A lovely plate of artery clogging, acid forming, disease creating mess. Yes… the paradox of Mexican food.

In an effort to recreate the authenticity of traditional Mexican cuisine, this healthy version of chilled avocado soup will deliver those flavours you love so dearly minus the garbage. Here are some of the nutritional facts you can share with your amigos as you enjoy this guilt free meal.

The dominant ingredient in this meal is the amazing, creamy avocado.  Avocados have been considered as nature’s multivitamin. According to the California Avocado Commission, Avocados contain more than 20 vitamins and minerals! Just one cup of cubed avocado contains 39% of the RDA for vitamin K, responsible for bone health, healthy blood coagulation and proper brain and nervous system functions. It also supplies the body with 25% of the RDA for vitamin C, which is important for the body’s immune response, the development of collagen, and in the prevention of oxidative stress caused by free radical damage. Avocados also contain 22% of the RDA for folate, which is of paramount importance in the production of red blood cells, and the proper development of the brain and spinal cord of an unborn infant.

In the mineral department, avocados contain significant amounts of potassium, magnesium, manganese and copper. They are actually higher in potassium that bananas! Potassium is such a vital mineral, with several functions in the body. For example, potassium is used in the body to help regulate mineral and fluid balances, prevent strokes of the brain, regulate muscle contraction and relaxation, maintain the electrical conductivity of the brain, assist in healthy metabolic processes and assist the kidneys to remove toxins and wastes through the process of excretion.

Studies have shown that when combined with antioxidant rich foods such as spices, salad or salsa, the fats in avocados help our bodies to absorb healthy phytochemicals called cartenoids. This Mexican style avocado soup uses this premise to enhance the bioavailability of the cartenoids found in paprika. Cartenoids are the pigments that give paprika its bright red colour. They are known for their great antioxidant potential, and their significant role in protecting the body’s cells from oxidative damage, thus being a great preventive measure against the formation of cancer cells.

Cumin, a spice that actually originated in Egypt, has great medicinal qualities that make this dish all the more enticing. Herbalists have long appreciated this spice for its antispasmodic and carminative — or gas reducing properties. No more awkward post Mexican stomach problems! In Ayurvedic medicine, it is prized as a common treatment for indigestion, vomiting and diarrhea. Cumin has been found to significantly benefit the digestive system, with a soothing effect on mucous membranes in the gastrointestinal tract.  Other studies show that cumin appears to stimulate the liver to secrete more bile, which aids in the breakdown of fats and the absorption of nutrients.

I hope by now you are no longer afraid of the dark side of Mexican food. Follow this recipe and these worries will be a distant memory. Welcome to the brighter, healthier side of our beloved Mexican food fiestas!

Avocado Soup Mexican Style

Serves 4

Ingredients:

  • 2 avocados, ripe, pitted, peeled, and mashed
  • 2 TBS EV Olive Oil
  • 1 brown onion, chopped
  • 3-4 cups homemade vegetable stock
  • 1/2 cup almond milk
  • 1 lemon freshly squeezed
  • 1 TBS lemon rind
  • 1 tsp. paprika
  • ½ tsp. ground cumin
  • Pinch cayenne pepper
  • 1 garlic clove, crushed
  • Celtic Sea Salt
  • Freshly ground pepper to taste
  • Lime quarters to garnish

Let’s Get Cracking:

  • Sauté onions in olive oil until browned
  • Place all ingredients in a food processor and blend until combined
  • Place in bowl and chill until served
For more gluten, wheat, dairy, yeast and sugar-free recipes visit www.superchargedfood.com

No Bean Hummus

23 Oct 2011 7 Comments

by Lee Supercharged in All, Autumn, Candida Friendly, Dairy Free, Gluten Free, Lunch, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free Tags: , , , , , , , , , , , , , ,

No Bean Hummus

I adore hummus… seriously adore it.  My preferred vessel is a scoopable cracker or crudité to ensure maximum consumption per bite.  But you know what?…it just doesn’t love me back.

Even if I practice the art of moderation I still appear to find the whole process gut wrenching so to speak. And yes, I am a foodie…I know how to properly prepare beans.

The bean thing isn’t a new phenomenon…nor is it unique to me. Beans, often hailed as a vegetarians wonder food because they combine starch and protein is held back by the very fact it contains both nutrients.

Generally, if you combine starch and protein you get a boatload of gas, bloating and other digestive issues.

Here’s why:

When you eat protein your stomach produces hydrochloric acid and an enzyme called pepsin to create an acidic environment to break them down.

When you eat a starchy vegetable, grains or beans, an enzyme called ptyalin is secreted, which develops an alkaline condition ready for starchy foods to be digested.

What happens then when you eat the two together? Well…the acid and alkaline enzymes can’t do their jobs as they neutralize each other. Digestion falters and the food we consume begins to ferment.

I won’t elaborate…but needless to say I stay away from beans as I personally feel they do me wrong in the nicest possible way.

This is where my no bean hummus comes into play. Hand on heart…it tastes identical…. I’ve just snuck in a raw zucchini and almonds for creaminess…tempted?

Do try.

No Bean Hummus

Ingredients

  •  3/4 cup sunflower seeds or soaked almonds
  • 3/4 cup tahini
  • 2 zucchini peeled and chopped
  • 1/4 cup olive oil
  • 4 cloves of garlic peeled
  • ½ tsp. Celtic sea salt
  • 1/2 cup lemon juice
  • 1 tsp. fresh basil
  • ½ TBS ground cumin
How to Make:
  • In a blender combine all ingredients
  • Blend until smooth and add a little filtered water if necessary
  • Serve with green veggies, as a dip or topping with your favourite gluten free cracker

Blueberry Mini Muffins

29 Oct 2011 3 Comments

by Lee Supercharged in All, Candida Friendly Tags: , , , , , ,

Blueberry Mini Muffins Yum!One of the side effects of a diet high in starchy carbohydrates, sugary and processed foods is poor quality skin. We have all experienced it at some stage, after a seemingly innocent night of bread, white pasta, followed by a dessert bursting with refined sugar, we wake up the next morning feeling and looking quite unfortunate. Common side effects are red puffy eyes, dry, dull, flaky skin, often accompanied by breakouts. Eeek! It was such a good idea at the time! Our skin reflects our diet almost immediately, revealing a lot about what is happening on the inside. These nasty side effects are our bodies way of telling us that the food we are eating is unwelcome.

What we eat directly affects the appearance of our complexion and determines how we age. Yet we can still enjoy sweet treats and maintain a healthy complexion by learning to bake the supercharged way, free from gluten, dairy and sugar. These common allergens are replaced by ingredients that will heal your body, and provide nutrients that will yield beautiful skin! These delectable mini blueberry muffins contain skin loving ingredients that will have you feeling and looking amazing. They are a great little addition to bring along to the weekend picnic, and will help you avoid those skin sabotaging desserts that seem to spring up in front of you at every work, friend and family gathering.

Delicious Blueberries

Wheat flour and wheat products can wreak havoc on your body’s largest organ by causing spikes in insulin, causing insulin induced skin inflammation within the follicles. The skin is also commonly affected by food allergies related to wheat and gluten, resulting in conditions such as eczema, hives and rashes.

These conditions can be avoided by replacing wheat flour for almond meal, buckwheat or coconut flour when baking your own healthy snacks. Almond meal is simply the flour that is produced after grinding almonds. When choosing almond meal, try to look for flour that has been made using the whole almond, skin included, rather than blanched almond meal. You can make your own fresh almond meal at home by grinding up raw organic almonds in a coffee grinder.

A study shown in the Journal of Nutrition revealed that almond skins contain twenty potent flavanoid antioxidants, and that eating almonds with the skins significantly increases flavanoids and vitamin E in the body. The two work together as an antioxidant team.  The flavanoids found in almonds include catechin, kaempferol  and epicatechin, and have fantastic anti ageing skin benefits due to their ability to prevent skin cells from oxidizing and dying. Significant amounts of vitamin E are found within almonds, approximately 45% of your daily value in a quarter of a cup! Vitamin E is a powerful antioxidant and has been found to reduce the effects of sun exposure on the skin by modifying the photoaging process and protecting skin cell membranes.  Almonds are also rich in short-chain Omega-3 fatty acids with powerful anti inflammatory effects, significantly improving skins moisture, texture, smoothness and suppleness.

I love almonds in baking, blended into a delicious milk replacement (almond milk recipe) and as a delicious savoury treat bursting with living enzymes Apple Cider Vinegar Activated Almonds.

If you are going to have occasional fruits then Blueberries are a great investment to your health. The frozen variety are fine, and are often more economical and more convenient that buying them fresh. I just love these little antioxidant rich gems, and their juicy sweetness is so much more fulfilling than any other nutrient depleted treat. The goodness in these berries are a must have for optimum skin health. The high levels of antioxidants and phytochemicals in blueberries neutralize DNA damaging free radicals, reducing cell damage, keeping the skin looking younger for longer. Studies show that the anthocyanins within blueberries are responsible for the protection of the skin against collagen degradation. Blueberries also contain vitamin C, which is enhanced by the presence of these anthocyanins, thus improving circulation, strengthening capillaries and stabilizing collagen, maintaining the skins strength, flexibility and resilience.

Consider these scrumptious mini muffins an investment into your skin health, as well as a deliciously sweet guilt free treat. Replace starchy, sugary, processes snacks with sweet recipes from the Supercharged website, and you will notice a significant improvement in the quality of your skin.

Mini Blueberry Muffins

Makes 12 Muffins

  • 2 cups almond meal
  • 1 cup fresh or frozen blueberries
  • 2 teaspoons baking powder
  • ½ tsp baking soda
  • 1/4 teaspoon sea salt
  • ¼ cup grapeseed oil
  • 3 eggs beaten
  • 1/3 cup coconut milk
  • 8 drops liquid stevia
Here’s How to Make Delicious Muffins:
  • Preheat oven to 175 degrees Celsius
  • Grease a 12 cup muffin tin
  • In a medium bowl combine dry ingredients
  • In a separate bowl mix eggs, grapeseed oil, coconut milk and stevia
  • Add wet ingredients to dry then carefully fold in blueberries
  • Spoon mixture into 12 cup muffin tin so that each cup is two thirds full
  • Place in oven and bake for about 15 minutes
For more gluten, wheat, dairy, yeast and sugar-free recipes visit www.superchargedfood.com

Quinoa with Winter Squash & Yellow Pepper

05 Nov 2011 2 Comments

by Lee Supercharged in Autumn, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free Tags: , , , , , , , , , ,

Golden Quinoa

If you sweet on Superfoods then this recipe is a powerhouse of nutrition.

First things first, Quinoa (which is pronounced keenwah), it isn’t a grain. In fact is a relative of my other favourite supercharged ingredient, spinach. When cooked, Quinoa resembles couscous with a slightly al dente texture to it. As it cooks and tastes just like a grain it is wonderful for tired tummies that find grains difficult to digest.

While this humble dish is perfect for the occasional vegetarian in you, the addition of Quinoa is a wonderful source of protein to boot, containing all nine essential amino acids that the body requires for hormone and muscle production. Interestingly, Quinoa also contains magnesium, a wonderful mineral that allows muscles to relax…the perfect ingredient for dinner after a long and tiring day.

Pesto Zoodles

My favourite culinary herb is basil, by the way, you should really try this delicious pesto zoodle pasta dish whilst I’m on the subject… Pesto is a bonus for me as it is a highly antiseptic and antibacterial herb. Basil has traditionally been used as a digestive aid for upset tummies. Most herbs, given their pungency and intensity, often impart great healing properties; most if not all are wonderful internal cleansers.

For this reason, I make it a ritual to use my home grown herbs or buy fresh organic herbs every time I do a fruit and vegetable shop. It’s so easy to tear a few leaves here or there to garnish over your breakfast, lunch or dinner. And given our need to eat more raw green veggies, the simple act of garnishing with herbs takes you one step closer towards your journey in health, whole foods and healing.

To intensify the creaminess of this dish I’ve added the wonderful, deep orange hue of butternut pumpkin. The tangerine tone indicates another stellar property of this supercharged dish, carotenoids. Carotenoids are shown to protect against heart disease and can assist in preventing macular degeneration, amongst other wonderful things! To sweeten the deal, just a cup serving of butternut is almost half your daily need for vitamin C!

I like to dose my dish with generous servings of heart healthy fats. Taking a lead role in this incredible heart-warming dish are walnuts. With a handful of walnuts containing twice as many antioxidants as an equivalent amount of other common nut varieties, walnut will up-the-anti when it comes to nutrients and provide you with long lasting energy.

It’s such a simple dish to make too, just whip out your casserole dish, make a pot of tea and meditate on the swirling of quinoa, the browning of onions and the act of eating wholesome and good-for-you foods.

Quinoa with Winter Squash & Yellow Pepper

Serves 4

Ingredients:

  • 1 cup quinoa
  • 1TBS extra virgin olive oil
  • 2 cups vegetable or chicken stock
  • ½ cup basil leaves torn
  • 1 butternut squash peeled and chopped into 5 cm chunks
  • ½ cup coconut milk
  • 2/3 cup yellow pepper, sliced
  • 1/3 cup brown onion, chopped
  • 2 cloves garlic, minced
  • ½ cup raw walnuts
  • ½ tsp sea salt
  • Freshly ground pepper to taste
  • Shredded coconut to garnish
How to Make:
  • Heat oil in a large saucepan over high heat
  • Add garlic, yellow peppers and onion and sauté until browned
  • Add squash and cook for about 10 minutes
  • Meanwhile rinse quinoa thoroughly
  • Stir stock, rinsed quinoa, walnut, coconut milk and salt and pepper into the pan
  • Cover with a lid and reduce heat, simmering for 15 minutes or until all the liquid is absorbed
  • Spoon into wide bowls and garnish with shredded coconut and torn basil
Enjoy!
For more gluten, wheat, dairy, yeast and sugar-free recipes visit www.superchargedfood.com

Butternut Cookies

28 Nov 2011 8 Comments

by Lee Supercharged in All, Christmas, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Snacks, Spring, Sugar Free, Summer, Wheat Free, Yeast Free Tags: , , , , , , , ,

Butternut Cookies

These dangerously delicious cookies are a keeper and will elicit a ‘wow’ reaction from all.

It’s my dear friend Louise’s snack of choice when she comes over for afternoon tea, and I always have a box of these on hand for those special occasions or just in case unexpected visitors drop by.

If they’re a few days old, you can warm the cookies in the oven for that just-baked flavour.

Here is a link to Louise’s blog which is full of vintage fashion, great books and is so much fun to read.

Enjoy with a cup of lavender tea!

Butternut Cookies

Ingredients

  • 150 g (51/2 oz/1 cup) coconut flour
  • 1/4 teaspoon gluten-free baking powder
  • 11/2 teaspoons stevia powder, plus extra to dust
  • a pinch of sea salt
  • 200 g (7 oz) cashew butter
  • 4 organic eggs, lightly beaten
  • 21/2 teaspoons natural vanilla extract
  • 2 tablespoons coconut oil
  • 2 tablespoons coconut milk
Method
  • Preheat the oven to 175ºC (345ºF/Gas 4) and grease a baking tray.
  • In a bowl, mix together the coconut flour, baking powder, stevia and salt.
  • Warm the cashew butter slightly, then mix it with the eggs, vanilla, coconut oil and coconut milk until smooth.
  • Add to the dry ingredients and mix well to form a dough.
  • Roll the dough out between two sheets of baking paper to a thickness of 6–8 mm (1/4–3/8 inch). Cut out shapes using your favourite cookie cutter and place them on the greased baking tray (these cookies won’t spread during baking).
  • Bake for 20–25 minutes, or until the cookies are crisp and golden. Leave them to cool on the tray a little before transferring to a wire rack to cool completely.
  • Dust with extra stevia if desired. The cookies will keep in an airtight container for several days.

Makes about 24

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

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