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Eat Right for your Shape

Written by lee on . Posted in Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Candida Friendly, Christmas, Dairy Free, Dehydrating Food, Dessert, drinks, Gluten Free, Heal Your Gut, Healthy Home, Nutrient Rich, Organic, Sauces, Seasonal, Shopping List, Spring, Sugar Free, Summer, Supercharged Food Menu, Wheat Free, Winter, Yeast Free

Eat Right for Your Shape Cover

I’m so excited to share the happy news that my sixth cookbook in the Supercharged Food series, Eat Right for Your Shape is available for pre-order here.

Eat Right for Your Shape takes a fresh look at the ancient healing system of Ayurveda and applies it to the way we eat and live. This book has been cooked up in the Ayurvedic kitchens of Kerala, where I spent time last year studying Ayurvedic nutrition and cooking.

Originating in India, Ayurveda presents a holistic approach to feeling well and living in harmony with yourself and your surroundings. It is a union of the mind, body, senses and soul.

Through nutrition, yoga and meditation, it focuses on treating the individual as a whole rather than a specific issue or disease, so that you can achieve balance and good health, not only in your physical body, but also in your mind and spirit.

Immersing myself in Ayurveda and its philosophies inspired me write a practical based book with an emphasis on balance and self care.

In this book, I’ll show you how to apply Ayurvedic principles to your life. I cover eating habits, digestion, daily routines, yoga and meditation.

One of the starting points 
is establishing your own particular dosha or constitution to enable you to tailor the principles and recipes to suit you. There’s a comprehensive questionnaire in the book to help you do this.

Following that is a chapter on basic yoga poses and breathing exercises unique to you to help pacify your dosha or shape, and I’ve included over one hundred and twenty delicious and nourishing recipes that correct your doshic imbalance, in order to create harmony, weight management and health.

In the book I offer a wealth of practical advice to eat right for your own dosha or shape.

I believe that this is more than just a book about losing weight and eating right for your shape. It has been the hardest book I've ever written but it’s the one I’m most proud of.  

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Meet our Happy Campers

Written by lee on . Posted in All, Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Candida Friendly, Dairy Free, Dehydrating Food, Dessert, Gluten Free, Heal Your Gut, Nutrient Rich, Organic, Sauces, Seasonal, Shopping List, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

happy customers

If you're dealing with digestive issues, feeling fatigued, or simply just don’t feel yourself at the moment, then this could be because of the health of your gut.

Poor gut health can exacerbate symptoms and be the cause of health complications, many of which aren’t as obvious as you might think. You could be suffering from skin rashes, anxiety, hormonal imbalances or poor immunity, common symptoms that you may not normally attribute to your gut.

If you feel the time is right and you're considering doing my four week Heal Your Gut Program I'd love to share with you some feedback I've received and introduce you to a few of the members of our ever-growing community.  You can find more testimonials here too. The next program starts on Monday 8th August 2016 and you can sign up here or find out more about it here.

Jules
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Jules says “Your Heal Your Gut Program is great. My whole family are now eating EVERY thing from the program!! I'm so happy my husband and I am sharing the cooking. This has become a family thing! This photo was taken at the end of the heal your gut program! I'm glowing.”

Anne

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“I am so grateful for my new lease on life after completing Phase 1 from your Heal Your Gut program. After a kidney infection 4 or 5 years ago, I took antibiotics for a year, then my muscles started aching and I was diagnosed with an autoimmune disease, tested for MS, etc. So then I was on Prednisolone for 2 1⁄2 years. My skin was bumpy and dry and I had fine lines on my face, I had migraines for the first time in my life, my hair was thinning, I definitely had a foggy brain, leg muscles ached, and I was always tired. I knew it was inflammation, but did not know how to fix it, apart from taking more anti inflammatory drugs.

My sister in law heard you on 3AW and called me, saying that my symptoms were the same as yours. My first week was pretty rough, with headaches and flu like symptoms for a week. Then exactly 7 days later I felt fantastic. Much more energy, no brain fog, and generally brighter and happier. Friends have noticed it even in my voice.

My legs are back to normal, no more pain, which is amazing. In two weeks I had lost 5 ks, and after 4 weeks I had lost 7 kilos, which was great although I hadn’t done this for weight loss. The saliva test shows I had/have Candida, so I am on a roll now and will continue with the same protocol. It was very comforting to have the recipes to follow, and be much more organized about buying supplies. My son really loved the soups, especially the cauliflower and turnip soup. And I was doing the supercharged shake for us both each morning! I feel so happy that I now know what was wrong with me and have the ability to fix it! This is life changing for me, thank you so much Lee.” Anne

Jodie

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Jodie emiled us to say “I have completed the HYG program twice now, each time with spectacular results! After suffering with thyroid & IBS issues for many years, I can now say I have gained control over those chronic symptoms that once left me debilitated & depressed – all thanks to Lee & her HYG program.

The major results for me include; dramatically increased energy levels, more sound & restful sleep & the joy of clear thinking where once there was only fog. As an unexpected bonus, I have lost around 15 kilos of unwanted weight I thought I could never shift after years of trying!  Through completing the program I now understand much more about the connection between your gut & mind & which foods work with you to soothe & heal. I know I need to take the time to give my digestive system a rest & the importance of including pre & probiotic rich foods in my eating. The recipes on the HYG program do all this & so much more to introduce you to & show you how to maintain your health through mindful eating habits. The support from Lee & the other participants is invaluable throughout & gave me the motivation & inspiration to keep at it when things got tough.

I can’t thank Lee enough for sharing her program & would highly recommend it to anyone seeking ways to improve their health & wellness.”

Belle

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Belle sent in a photo of her skin after week one “These are the changes to my chronic skin condition just 9 days after being on the program! I'm seeing such great results. Thank you.”

If you think my Heal Your Gut program could be what you're looking for then why not join me? It’s easy, uncomplicated, and life changing. You'll also become a part of the ever growing HYG community.

My positive and invigorating programme starts on Monday 8th August 2016 and I really do hope to see you there soon 🙂  Click here to register for the next round.

Lee x

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Heal Your Gut Book

Written by lee on . Posted in anti-inflammatory, Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Candida Friendly, Christmas, Dairy Free, Dehydrating Food, Dessert, Gluten Free, Heal Your Gut, Healthy Home, Kids, Nutrient Rich, Organic, Sauces, Seasonal, Shopping List, Spring, Sugar Free, Summer, Supercharged Food Menu, Vegetarian, Wheat Free, Winter, Yeast Free

Heal Your Gut Print Book

I'm excited to share my brand new print book with you, on my very favourite topic, the gut! 

Gut problems are at the forefront of many people's health concerns: bloating, constipation, indigestion and food intolerances.

Importantly, the causes and symptoms of these sorts of digestive problems can be helped without resorting to a truckload of pharmaceuticals.

Research is also linking an unhealthy gut to serious medical concerns such as IBD, IBS, Crohn’s disease, coeliac disease, thyroid problems and diabetes amongst many others.

In my new book Heal Your Gut, I like to think of the gut as a garden that can only thrive when the soil is healthy. Healthy soil requires healthy foods and nutrients that will allow the ‘good guys’ to flourish. By feeding our bodies all-natural, easily digestible foods, we can help our gut to function optimally, without the need to resort to dietary supplements.

Heal Your Gut is especially designed to help restore inner gut health, including a four phase treatment program, supported by 90 delicious, anti-inflammatory recipes to heal and nourish your gut.

Recipes include warming drinks, teas, juices and tisanes; broths and stock; soups; and dessert. It also covers fermented foods for when your gut is strong.

The book is suitable for non-vegetarians and vegetarians and also people following a FODMAP diet and will help to alleviate many of the symptoms of an unhappy gut.

You can preorder the Heal Your Gut print book here, for delivery at the end of August.

Say hello to delicious recipes and a happy and healthy digestive system! Are you ready?

Lee x

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Spotlight on Spinach Plus Spinach Loaf Recipe

Written by lee on . Posted in All, Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Candida Friendly, Dairy Free, Dehydrating Food, Dessert, Gluten Free, Nutrient Rich, Organic, Sauces, Seasonal, Shopping List, Spotlight On, Spring, Sugar Free, Summer, Supercharged Food Menu, Vegetarian, Wheat Free, Winter, Yeast Free

Screen Shot 2015-06-29 at 9.28.37 am

With the rise in popularity of “superfood” greens such as kale and collard greens, it appears that my favourite spinach has taken a backseat.

But this tasty, affordable and incredibly versatile green deserves a place as a staple item on the household-shopping list, as it remains one of the most nutritionally dense foods around.

It’s no wonder spinach was Popeye’s food of choice, with just a one cup serving providing 35% of your daily iron needs, 84% of your manganese, 65% of your Folate and a whopping 300% of your daily vitamin A requirement!

As part of the amaranth family, there are three different types of spinach generally available – savoy, smooth-leaf, and baby spinach, with the latter being the most popular. Savoy has crisp, creased curly leaves, whilst smooth-leaf (or English) spinach has flat, unwrinkled, spade-shaped leaves that are great in soups and stews. All varieties of spinach have a milder flavour and delicate texture compared to most leafy greens (such as kale), making spinach a much more child-proof vegetable, and an easy addition to any juice or smoothie.

Try to choose organic spinach leaves if you can as this leafy green is exposed to pesticides more readily than, say, a root vegetable that is more protected in the ground as it grows.

If you aren’t able to afford organic, wash your spinach with a little white or apple cider vinegar to reduce any pesticide residue.

Calorie for calorie, leafy green vegetables such as spinach provide more nutrients than any other food. This is why health professionals across the world and most dietary disciplines (vegan, paleo, holistic, mainstream) are united in their belief that they should form the bulk of your diet.

Spinach has a high water content, helping to not only keep you hydrated, but also making you feel fuller and reducing your tendency to load up on denser, nutritionally poorer choices.

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Happy Heal Your Gut Lovers

Written by lee on . Posted in anti-inflammatory, Autumn, Blog Breakfast, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Dehydrating Food, Dessert, Gluten Free, Heal Your Gut, Nutrient Rich, Organic, Spring, Sugar Free, Summer, Supercharged Food Menu, Vegetarian, Wheat Free, Winter

valero3

 

image by Valero Doval

I'm really excited to be sharing some of the wonderful feedback that I've been receiving  from participants who have completed my four week Heal Your Gut online program.

If you'd like to join our next round, which starts on Monday 8th August 2016, click here. It's an uncomplicated program which is easy to incorporate into your life and you'll go away with lasting results, plus you'll meet some new friends too and become part of the ever-growing HYG community.

It feels really good to be impacting people's lives in such as positive way, here are just a few of the testimonials I have received from HYG Lovers.

BERNI

I started my Get Shiny Action Plan – my image of health was not just the shiny hair & skin but to be shiny on the inside. Two years after being diagnosed with auto-immune liver disease, treated with steroids and immunosuppressant (chemo) drugs I was so unwell I was barely participating in life. I made a lot of changes but was still more grey than shiny until I met Lee. A few months after starting Lee’s eating plan & a few lifestyle changes I achieved those shiny goals. I didn’t think I would ever feel this good again, haven’t had any illness & I look totally different. The second time I met Lee, I left her with a hug & said ‘you changed my world’ because that is exactly what she has done. Such a beautiful person doing wonderful things!

JODIE

For more than 10 years I have suffered from chronic and debilitation constipation and compacted bowels- there have been times when I could not get out of bed for the pain and day when the very act of going to the toilet would reduce me to tears and leave me exhausted. Despite what I thought was a ‘healthy’ diet, without the use of laxatives and fibre supplements I simply could not go.

Three weeks ago I started the HYG program with the slightest hope I might find some small relief, a few ideas to lessen the impact. In just three short weeks I have reached a point when I have NOT needed to use ANY supplements or pain killers and am experiencing more movements that still make me want to cry, only this time it is with relief and happiness. There are no words that can express the of the my gratitude to Lee Holmes- seriously and sincerely so very grateful! Xx  

JULES D

Your heal Your Gut Program is great my whole family are now eating EVERY thing from the program!! I'm so happy my husband and I am sharing the cooking. This has become a family thing!

ROBYN B

My jeans are swimming on me!!!

STACEY E

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Eat Clean, Green and Vegetarian

Written by lee on . Posted in Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Candida Friendly, Christmas, Dairy Free, Dehydrating Food, Dessert, Gluten Free, Healthy Home, Nutrient Rich, Organic, Sauces, Seasonal, Spring, Sugar Free, Summer, Supercharged Food Menu, Vegetarian, Wheat Free, Winter, Yeast Free

Supercharged Veg_CVR_lo It is easy being green... and you don't need to wear horsetail braids, love kale or do yoga to be a vegetarian. When I first thought about the next book that I wanted to write after Eat Yourself Beautiful, one of the books that was missing on my recipe book shelf was a complete guide to vegetarian cooking.  I feel like vegetables are the complete package and because they're really high in nutrients and fibre and keep all of the important parts of your body working optimally I wanted to make them the star of the dinner table by placing them front and centre.
In the run up to writing my third print book, Eat Clean, Green and Vegetarian, I'd been stalked on Instagram, asked by a large number of people to include more vegetarian recipes in my books and I began to think that perhaps I was actually losing my Veg-inity somewhat, with all of the slow cooked lamb dishes I was serving up!
The truth is, I consider myself a flexitarian and someone who has a high plant based diet but I don't follow any strict rules when it comes to one diet or another.  I like to listen to my body for clues about what to eat and use real food from nature where I can, remembering to eat in a mindful and balanced way.
It became evident, that the next book I wanted to create was one where every recipe was plant based, but not just your average hockey puck veggie patties or nut roasts that you often see in vegetarian books.  I don't believe that you need to live on boring beans and rice dishes to enjoy a vegetarian diet and my veg dishes sparkle with freshness and the kind of flavour that hails directly out of the veg plot.  They're also all gluten and sugar free and have minimal dairy.
I needed to go beyond meatless Mondays and devise a menu where any day could begin with a vegan edible smoothie, a verdant green breakfast bowl or comforting Amaranth, Walnut and Pumpkin Porridge.
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I've included hearty meals such as beautiful beetroot bourguignon and French roasted ratatouille and ones that can be eaten in-season such as winter vegetable korma or summer lettuce leaf tacos.  Because I consider myself a bit of a soup devotee I've incorporated a creamy mushroom with red quinoa chowder, a wonderfully filling pea soup for the soul and an aromatically curried parsnip pottage.
nachos
Healthy vego snacks if you’re feeling peckish and in the mood for a light indulgence, come in the way of celeriac fries, red onion bahjis with minted raita, mini chive pancakes or sweet spiced nuts- I’m letting you in on my secret weapon for handbags!
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Supercharged Food, Eat Clean, Green and Vegetarian is rounded off with some lip smacking plant based desserts so you never have to skip dessert again.  Think triple mint slices made with beauty boosting spinach! Fresh blueberry fudge which is perfect for lunchboxes or to take to high tea, cheeky spinach ice cream, and you heard it here first, a cauliflower and raspberry cheesecake, yes I said cauliflower and cheesecake in the same sentence!  I know that you'll be surprised at how absolutely delicious it tastes too.  And I’m not sure if I mentioned my ultimate gooey chocolate cake? Pretty hard to believe it's actually good for you.
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Really there’s no reason not to nosh like a nutritionist when you have all of these healthy veg options. After my extensive research into the area of vegetarian food, I was very surprised to discover how extremely unhealthy a vegetarian diet can be if you make bad food choices.
Supermarket options lack essential vitamins, minerals and nutrients needed for health and I couldn't step far enough away from the processed soy, meat and dairy alternatives on show in local shops. Unfortunately, I discovered plot loads of vegetarian products screaming with GM soy. In particular soy protein, soybean oil and soy lecithin which is an emulsifier that’s added to many processed foods.
Soy derivatives have become a toxic additive in our food products and act as a protein and nutrient absorption blocker causing abdominal distress in some people.  I'm yet to find a vegetarian based mayonnaise and salad dressing without soy bean oil and another ingredient, textured vegetable protein, or TVP as it is commonly known which contains the flavour enhancer MSG, can bring on unpleasant reactions in some people, and it was rife across instant vegetarian fare.
I'm hoping that my new vegetarian recipes will alleviate the need to buy processed vegetarian options, especially as my recipes are so easy to recreate at home and are infused with healthy ingredients.
I haven't left out vegans either with each recipe having options to veganise.  If you’re a long standing vegan or going vegan cold turkey, I'm not just talking about convenient alterations, I've included and sign-posted nutritious alternatives that will really boost your health and well-being.
Whether you’re a vegetarian, vegan or flexitarian, you’ll be able to simply and easily swap out ingredients depending upon your individual preferences and eating guidelines and enjoy recipes that really benefit your health and your waistline.
No one likes to open the fridge only to find withering, limp and sad faced vegetables, so I've included a "Storing Your Vegetables" food chart which will help you to understand how to properly preserve nutrients, freshness and keep your beautiful veg edible longer.
The book contains useful seasonal guides so you can see what is in season and there’s a section on how to source the best veg at affordable prices.   Vegetables have enzymes that both make and destroy vitamins and after your produce has been picked, vitamin production stops, but degradation continues so I've also included wonderful methods to store and cook your vegetables to ensure optimum nutrition from your meals.  
This really is the ultimate Vegetarian guide with delicious and inspiring recipes and I hope you love it as much as I do and that you and your family gets years of enjoyment from the recipes.  
Supercharged Food, Eat Clean, Green and Vegetarian will hit the shelves on 1st January 2015 and it's now available for pre-order here.
When you pre-order it, your copy will be sent to you on the 27th December right on track for post Xmas healthy meal planning.  Plus I’m going to give you a free copy of my Supercharged Food for Kids eBook with every pre-order because it's Christmas time!  
To receive your free copy send me an email with your email address and I'll zoom one over to you ASAP!.
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Happy Cooking 🙂
Lee xo      

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Selfies, Shelfies and Still Lifes

Written by lee on . Posted in Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Candida Friendly, Christmas, Dairy Free, Dehydrating Food, Dessert, Gluten Free, Healthy Home, Nutrient Rich, Organic, Sauces, Seasonal, Shopping List, Spring, Sugar Free, Summer, Supercharged Food Menu, Vegetarian, Wheat Free, Winter, Yeast Free

Raphaelle Peale Still Life With Orange

Raphaelle Peale Still Life With Orange

Every now and then bloggers get slammed for the disproportionate amount of foodie pictures they carpet bomb across the webosphere.  Photography is one of the main artistic forms that bloggers use to capture their creations.  You’ll find overhead kaleidoscopic stacks of vegetables drizzled with glistening extra virgin olive oil, arranged and seated on a clean white plate.  There’s a sprig of strategically positioned micro herbs, and perhaps a carefully placed napkin, I think you know the shots I’m talking about.

When you think about modern art and art throughout history you may think about the great masters at work. The Renaissance oil painter absorbed in their figurative composition or the impressionist creating his visible brush strokes with natural depiction of light. Art has been used throughout the years to commemorate our very existence, to honour our achievements, disappointments and celebrations, to freeze frame personal memories and to document what we love and what we eat.

What was relevant back in the day and revered is still relevant now in the era of contemporary art although we just use another form to capture it.  Looking at it objectively, our aesthetic hasn’t changed but the tools and technology we use to objectify the moment has.  A still life, is still a still life, a selfie once known as the self-portrait is no different and our holiday snaps are our depictions of a landscape painting.  The only difference today is that we capture them on our smart phones or with the help of a digital camera.

In honour of modern art and our creativity I want to share some of the beautiful artful compositions from our wonderful community that are worthy of being hung in the national gallery.

Here’s to modern art and shaping history our way and long may it continue!

@kiaraible Sweet Pistachio Chicken

@kiaraible Sweet Pistachio Chicken

@niteskye Tapioca Pancakes

@niteskye Tapioca Pancakes

@drinkbalance Supercharged Breakfast Bars

@drinkbalance Supercharged Breakfast Bars

@hellogreathealth Buckwheat Risotto

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Raspberry- Studded Pumpkin Pie

Written by lee on . Posted in Autumn, Christmas, Dairy Free, Dehydrating Food, Dessert, Gluten Free, Nutrient Rich, Organic, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

pumpkin pie

Hey congratulations on surviving the Christmas frenzy with only a few leftovers still lazily lying around in the fridge. At this time of year, over-indulgences are common, especially with so many opportunities for holiday celebrations and end of year gatherings taking place.

To help combat indulgent festivities over the next few weeks, I’m going to be sharing some healthy recipes from my new cookbook Eat Yourself Beautiful which you can order here.

Enter this from-scratch raspberry studded pumpkin pie, one of my favourite make-an- impression desserts to contribute to a party, or even enjoyed as a family heirloom recipe.

Pumpkin pies aren’t just for Halloween and can be enjoyed cold in summer with a side of delicious banana ice cream or warmed for the cooler months ahead.

The crunchy base is nutritionally wholesome and dense using a combination of seeds and nuts and has been sweetened with rice malt syrup, which is a good substitute if you’re trying to cut back on refined sugars.

Now that you have a bit of time on your hands why not dig out your pie pans and attempt this easy-to-make delectable comforting dish bursting with pumpkin, warming spices and hints of vanilla.

In-season raspberries add a sublime luxuriousness with every mouthful.

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Soaking Nuts & Seeds

Written by lee on . Posted in All, Autumn, Blog Snacks, Candida Friendly, Dairy Free, Dehydrating Food, Gluten Free, Nutrient Rich, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

seanuts LR Soaking nuts and seeds has enormous benefits for your health. For many people, eating raw nuts and seeds can bother delicate digestive systems. When you soak and dehydrate raw nuts it makes them a lot easier to digest and also brings out the nutrients in the nuts to provide a nutrient dense snack.
Seeds and nuts are a rich source of essential fatty acids, amino acids (protein), antioxidants, fibre, Vitamin A, B’s, C and E, zinc, potassium, iron, folate, manganese, calcium and magnesium. The powerful combination of these vitamins, minerals and EFA’s makes them a great snack to enjoy to help reduce inflammation, assist in lowering cholesterol and lowering blood pressure.
Store bought nuts even when they are raw contain high amounts of enzyme inhibitors which are beneficial for the nuts because it prevents them from sprouting prematurely. The problem with this though, is that the enzyme inhibitors interfere with the absorption of proteins and nutrients and therefore cause digestive distress.
By pre-soaking nuts in warm water and sea salt, this process neutralizes enzyme inhibitors and encourages the production of beneficial enzymes which increase the vitamin and mineral content of the nut, making them easier to absorb. Soaking nuts allows enzymes to neutralize phytic acid and break down complex starch so that you don’t get that squirmy uncomfortable feeling after you have eaten them or feel like you have just swallowed an iron bar.
The same process happens when you soak raw seeds too.  They become enzyme active, predigesting the protein, carbohydrates and good fats in the seeds making it easier for your body to digest, metabolise and absorb the bio-available nutrients.
How to Soak and Dry Nuts
The method for soaking and drying nuts is very simple and you can do it at home without any complicated equipment.  Check the chart below for soaking and drying times.
The basic method is to place the nuts in a bowl, mix sea salt and filtered water in a jug and then pour over the nuts covering them completely.  You may have to add some water after a couple of hours.  Leave them on your kitchen bench for the specified period of time.  Once they are ready then drain them in a sieve and rinse with filtered water.  I like to run mine through the salad spinner to remove excess water but this is an optional step. Now spread them out on a baking tray and sprinkle with sea salt.  For reference when using Sea Salt you will need approx. one tablespoon of Sea Salt to four cups of nuts.
Place nuts in your dehydrator or dehydrate in a 49 degree Celsius oven (49 degrees is still considered a raw product and doesn’t destroy valuable nutrients). Make sure that you turn them every 2 hours with long handled tongs so that they dry evenly. Test them to make sure they are completely dry and crunchy.  If they are wet they can develop mould so it’s best to dry them as thoroughly as possible.
If you’re looking for some ideas for tasty flavours and seasonings then why not try one of the combinations below or make up your own?  If you do decide to flavour them up then pop the seasonings on just before they go in the oven not at the soaking stage.
  • Savoury: Tamari, Sea Salt
  • Sweet: Cinnamon and Stevia, Vanilla and Stevia
  • Salt and Vinegar: Apple Cider Vinegar and Sea Salt
  • Indian: Curry Powder, Cayenne Pepper, Garlic
  • Italian: Basil Rosemary, Thyme and Oregano
  • Cajun: Paprika, Garlic Powder, Onion Powder, Black Pepper, Cayenne Pepper, Oregano and Thyme
Now for some deliciously healthy dehydrated nut recipes for you to try. For soaking and drying times check the table below. Don’t forget to store nuts and seeds in glass containers with tight fitting lids and keep them in the refrigerator. Salt and Vinegar Activated Almonds
  • 2 cups raw almond kernels
  • 3 TBS apple cider vinegar
  • 2 tsp. sea salt
  • filtered water to cover and rinse
Tamari Almonds
  • 2 cups raw almond kernels
  • 2 TBS wheat free Tamara
  • 2 tsp. sea salt
  • filtered water to cover and rinse
Turmeric Pepitas (Sunflower Seeds)
  • 4 cups of raw, Pepitas
  • 2 TBS sea salt
  • 1 tsp. turmeric
  • filtered water to cover and rinse
Crispy Walnuts with Sea Salt
  • 4 cups of raw walnuts
  • 2 tsp. sea salt
  • filtered water to cover and rinse
Activated Mixed Nuts
  • 4 cups raw peanuts/pinenuts/hazelnuts
  • 1 TBS sea salt
  • filtered water to cover and rinse
Curried Cashews
  • 4 cups of raw cashews
  • 1 TBS sea salt
  • 1 1/2 tsp. Curry Powder
  • ½ tsp. Cayenne Pepper
  • filtered water to cover and rinse
Macadamia Nuts
  • 4 cups of raw macadamia nuts
  • 1 TBS sea salt
  • filtered water to cover and rinse
Nut /Seed Amount Soaking Time Dehydrating Time Oven Dehydrating Time Dehydrator Makes
Almonds 2 Cups 8-12 Hours 6-7 Hours 12-24 hours 3 Cups
Cashews 4 Cups 2-3 Hours 3-4 Hours 12-24 hours 4 ½ Cups
Flax Seeds 1 Cup 6 Hours 3-4 Hours 12-24 hours 1 ½ Cups
Hazelnuts 4 Cups 7 Hours 4 Hours 12-24 hours 4 ½ Cups
Macadamias 4 Cups 7 Hours 4 Hours 12-24 hours 4 ½ Cups
Peanuts 4 Cups 7 Hours 4 Hours 12-24 hours 4 ½ Cups
Pecans 3 Cups 4 Hours 4 Hours 12-24 hours 4 Cups
Pepitas/Sunflower Seeds 4 Cups 2-4 Hours 3-4 Hours 12-24 hours 4 ½ Cups
Pinenuts 4 Cups 7 Hours 4 Hours 12-24 hours 4 ½ Cups
Walnuts 3 Cups 4 Hours 3 Hours 12-24 hours 4 Cups

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Goji Berry and Nut Muesli Slice

Written by lee on . Posted in All, Autumn, Blog Breakfast, Blog Lunch, Blog Snacks, Candida Friendly, Christmas, Dairy Free, Dehydrating Food, Dessert, Gluten Free, Nutrient Rich, Spring, Sugar Free, Summer, Supercharged Food Menu, Wheat Free, Winter, Yeast Free

Breakfast Bars

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

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

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

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

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

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

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

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

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

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

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

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

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

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Dehydrating Food

Written by lee on . Posted in All, Autumn, Blog Dinner, Blog Lunch, Blog Snacks, Dehydrating Food, Spring, Summer, Vegetarian, Winter

Dehydrating Food is Fun

About Food Dehydration

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

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

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

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

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

Drying Methods:

Sun Drying

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

Oven Drying

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

Electric Dehydrating

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

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

Tips on How to Dehydrate Food

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

Additional Equipment to Speed up the Process:

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

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

Drying Guide- Vegetables

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

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

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

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

Fruit Drying Guide

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

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

Meat Drying Guide

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

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

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