Fluffy Chicken Frittata

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 http://www.superchargedfood.com

Mini Lamb Koftas

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.

Simple Oven-Roasted Vegetables

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

Vegetable Soup on a Cold Night

Perfect for Sunday Night "Soup Night"

This hearty vegetarian soup will warm up cold winter nights and tastes especially good served with crusty gluten free bread. Perfect for Sunday night “Soup Night!”

Ingredients:

• 2 tablespoons coconut oil
• 1 onion, diced
• 2 garlic cloves, crushed
• 3 celery stalks, diced
• 140 g (5 oz) sugar-free tomato paste (concentrated purée)
• 400 g (14 oz) tin chopped tomatoes (sugar and additive free)
• 150 g (51/2 oz) green beans, topped,
• tailed and cut into 3–4 cm (11/4–11/2 inch) lengths
• 1/4 cabbage, coarsely shredded
• 1/2 cauliflower, roughly chopped
• 2 zucchini (courgettes), diced
• 1 red capsicum (pepper), diced
• 1 green capsicum (pepper), diced
• 1 bunch kale or 1/2 bunch silverbeet
• (Swiss chard), stalks trimmed and leaves coarsely shredded
• 1 litre (35 fl oz/4 cups) additive-free vegetable stock or filtered water
• 1 handful herbs, such as parsley, thyme, rosemary and basil, chopped

Method

• Heat the coconut oil in a large heavy-based saucepan and lightly brown the onion, garlic and celery over medium heat for about 5 minutes. Stir in the tomato paste and chopped tomatoes and cook for a minute or two.
• Add the beans, cabbage, cauliflower, zucchini, capsicums and kale, and cook for 1–2 minutes more. Add the stock or water and, if necessary pour, in enough extra filtered water to cover the vegetables.
• Bring to the boil, reduce the heat and simmer for 1 hour.
• If you prefer a smoother soup, transfer to a blender or use a hand-held blender and whiz until the desired texture is reached.
• Serve hot, sprinkled with the herbs.
• Serves 6–8

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

 

Quinoa with Winter Squash & Yellow Pepper

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

Real Food is Medicine

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

Stuffed Tomatoes with Cashew and Spinach

Stuffed Seasonal Delights

Tomatoes are one of nature’s true super foods.  They can be cooked in a variety of ways, added to soups, pastas and served up with salads.  If you want to try something adventurous like the Greeks do why not try Stuffed Tomatoes?  An exotic way to incorporate a host of delcious in-season vegetables into one glorious mouthful.

This plump and fulfilling meal can be eaten on its own, with a crunchy salad or as a side dish accompanying your main.

You can devour these cheeky parcels of goodness for breakfast lunch or dinner, they’re an anytime of the day delight.

Organic or vine ripened tomatoes are the best to use in this recipe, as they’ll not only taste delicious but will create a dramatic and striking effect especially if you want to keep the lids of the tomatoes which you have sliced off and pop them on top like a Top Hat.  The vibrant colours are beautiful together and if you sprinkle on nutritional yeast flakes before you put on their hats you’ll get a cheesy, nutty and sweet sensation all in one bite.

Being a high-source of vitamin C, A and B and magnesium, phosphorous and calcium makes tomatoes an extremely nutritive option. They’re also a great source of chromium, folate and fibre….who would have thought so much goodness would come from the humble tomato!

If you’ve never had the pleasure of stuffing a tomato before its quite simple and really alot of fun.

Here’s what you’ll need…

Ingredients

• 5 -6 large organic tomatoes
• 1 cup chopped onion
• 4 garlic cloves chopped finely
• 1 cup fresh spinach leaves
• 1 cup basil leaves
• 1/2 cup cashews
• 1 TBS nutritional yeast flakes (optional for sprinkling on before they go into the oven)
• ½ cup cold pressed extra virgin olive oil
• 3 TBS fresh lemon juice
• 1 TBS lemon rind
• Celtic sea salt and black pepper to taste

How to make:

• Preheat oven to 180 degrees celsius
• In a little olive oil saute onions and garlic until brown
• Scoop out flesh of tomatoes and set aside

Scoop out the Flesh

• Put all remaining ingredients into a food processor adding olive oil slowly and mix seasoning to taste

Vibrant Green

• Place in baking tray and drizzle with little EV olive oil and sprinkle with nutritional yeast flakes if you have some on hand.

• Place in oven on middle shelf for 20-25 mins until cooked through

Delicious Alone or As a Side

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

You can also buy nutritional yeast flakes here.

Happy Cooking

Lee xo

Quinoa and Vegetable Curry

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

Cheesy Spinach Quiche

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

Daikon Ravioli with Sundried Tomato and Sunflower Seed Cheese

A stuffed ravioli that actually makes you lose weight? According to the wisdom of Chinese medicine, daikon, due to its astringent nature, aids the liver in the metabolism of fat and protein and helps to promote weight loss.

This eye catching dish is a modern take on traditional ravioli with no floury work surfaces in sight. Raw and crunchy it comes in three parts. The celebration of the cheesiness of the sunflower seeds, the sweetness of the sun-dried tomatoes with flecks of basil and the peppery delicateness of the daikon blend together well to create a beautifully balanced mouthful of yum.

Raw daikon is abundant in digestive enzymes diastase, amylase, and esterase, which are very similar to those found in the human digestive tract. Raw daikon is used throughout Japan to aid digestion.   It also contains vitamin C and folacin and is a cruciferous vegetable which has cancer-protecting potential.

Daikon is very versatile too, you can have it raw, cooked or even grated in a tea which is said to act as a decongestant and reduce fever.

Here’s how to create a daikon ravioli that even Nonna would be proud of…

Ingredients:

• 1 large daikon sliced finely into circles
• 1 lemon juiced
• ½ tsp Sea Salt
• 2 cups warm filtered water

Place the lemon juice in a bowl of warm water add daikon, sprinkle with sea salt and soak for 20 minutes. When finished drain off the water and pat daikon dry on paper towels and set aside. Whilst you are waiting for the daikon you can make the cheese.

Sunflower Seed Cheese

Ingredients:

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

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

Sundried Tomato Sauce

Ingredients:

• 2 TBS nutritional yeast flakes
• 1 jar sun-dried tomatoes, in olive oil undrained
• handful fresh basil
• 2 garlic cloves, minced
• 2 TBS olive oil to taste and for drizzling
• Sea Salt and freshly ground black pepper, freshly ground to taste

Place all ingredients in a food processor  until it becomes a smooth texture you can add more olive oil until you find your desired consistency.

Now place your favourite salad leaves on a plate and top with daikon ravioli sandwiched with cheese.  Spoon sun-dried tomato sauce over the top and drizzle with olive oil.

Enjoy!

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