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-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

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

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 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

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.

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

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

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

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