Almond & Zucchini Bread

06 Apr 2012 7 Comments

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


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

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

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

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

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

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

Makes 1 loaf

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

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

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

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

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

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

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

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

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

Vegetarian Lettuce Leaf Tacos

31 Mar 2012 5 Comments

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


Vegetarian Tacos

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

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

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

Recipe:

Serves 4

Taco Salsa

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

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

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

Taco Filling

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

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

Sunflower Seed Cheese

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

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

To serve

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

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

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

Sugar Free Easter Delights

21 Mar 2012 6 Comments

by Lee Supercharged in All, Candida Friendly, Dessert, Gluten Free, Snacks, Sugar Free, Vegetarian, Wheat Free, Yeast Free Tags: , , , , , , ,


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

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

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

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

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

Hoppy Easter!

Gooey Chocolate Cake

Gooey!Ingredients

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

Method

  • Heat oven to 180 degrees Celsius
  • Pre grease a cake tin
  • Cream butter and xylitol
  • Mix flours, baking powder, bicarbonate of soda, sea salt and cocoa together in a bowl.
Mix it up
  • In another bowl whisk eggs and vanilla essence add grapeseed oil, brazil nut spread, coconut milk
  • Slowly add wet mixture into dry
  • Add almond milk until the mixture is a medium consistency
  • ChocolatenessSpoon into cake tin and then place in oven for 40-45 mins
  • Remove and let cool
  • Spoon coconut cream over the cake and top with crushed raspberries

Ginger Heart Biscuits

Makes about 12

Ingredients

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

Method

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

Chocolate and Coconut Roughs

Chocolate and Coconut RoughsIngredients

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

Method

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

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

Pumpkin and Coconut Soup

15 Mar 2012 8 Comments

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


Pumpkin and Coconut Soup

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

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

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

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

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

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

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

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

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

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

Pumpkin and Coconut Soup

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

Method:

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

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

Happy Cooking :)

Lee xo

Pizza with Cauliflower Crust

08 Mar 2012 24 Comments

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


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

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

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

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

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

You can add mozzarella if you are eating dairy

Ingredients:

Cauliflower Pizza Crust:

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

Topping:

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

Method:

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

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

Tuna stuffed Capsicums

21 Feb 2012 4 Comments

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


Tuna Stuffed Capsicums

If you are going to have cans of anything, BPA free tuna is the thing to keep stored away in your pantry. Every now and then it is fine to dust the cobwebs off of one of these little lads, as the humble tin of tuna can be the basis for a spectacular mid week feast when you are strapped for time or cash.

Tuna is a seriously nutrient dense food. It is the perfect pantry staple because it can quickly add an excellent source of high quality protein to your meal. While the importance of eating fresh fruit and vegetables is drummed into us regularly, we have to remember not to forget the importance of including an adequate protein intake throughout our day. Protein is not just for people trying to gain an Arnold Swarzenegger physique. Every one of us need an adequate, consistent supply of protein at every meal. After all, it is a vital macronutrient that is involved in almost every process in the body!

Structural proteins are the material that literally hold us together, by maintaining the structural integrity of nearly all cells in the body. Enzyme proteins help to catalyse chemical reactions, and transport proteins are responsible for the transportation of substances within the body, and are vital to the growth and life of all living things. The protein in tinned tuna provides all nine of the essential amino acids our body requires from the diet and is a complete source of protein.

Canned tuna is a very rich source of omega-3 fatty acids, containing both eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. DHA is a building block in the tissue of the brain and the retina of the eye, and therefore consuming DHA regularly will help to ensure the healthy function of both of these areas. When consumed, both EPA and DHA are converted into hormone like substances called prostaglandins which help to regulate cell activity and healthy cardiovascular function. Consuming foods rich in EPA and DHA may also prevent and help with mental abnormalities such as Alzheimer’s Disease and Dementia.

Tuna also contains significant amounts of vitamins and minerals. It boasts high levels of vitamins B6 A, E, K, B12 and niacin, and minerals selenium, phosphorous and potassium. Interestingly, studies have shown that niacin has the unique ability to help you naturally relax and get to sleep more rapidly at night. It has also been found to greatly reduce anxiety and depression.

If you want to enjoy all of these wonderful benefits of tuna, you don’t just have to slap a tin full onto a sandwich. Try this spectacularly flavorsome and spectacularly simple meal, and you will be pleasantly surprised what you can create with a simple pantry item. Supercharging your diet does not need to be a mission to the end of the earth. In half an hour you can have this lovely dish plated up and ready to devour!

Serves 2

Ingredients

  • 2 red capsicum
  • ½ cup brown rice (cooked)
  • 1 onion chopped
  • 2 garlic cloves minced
  • 1 large can (425 gms) tuna in extra virgin olive oil
  • 1 egg (beaten)
  • 2 TBS basil chopped
  • 2 TBS lemon juice
  • 2 TBS nutritional yeast flakes

Method

  • Preheat oven to 200 Celsius
  • Cut top off capsicums removing seeds and veins
  • In a separate bowl combine brown rice, tuna, onion, garlic, egg, lemon and herbs
  • Spoon mixture into capsicum
  • Place capsicums in a baking dish
  • Sprinkle with Nutritional Yeast Flakes and cover with lid
  • Place into the oven and bake for 25 minutes
  • Remove when ready and serve with a crunchy green salad

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

Curried Cauliflower Soup

18 Feb 2012 5 Comments

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 6 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 18 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

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