Health seizing ingredients should never deter you from enjoying classic comfort meals. Little swapsies like replacing insulin spiking carbs with wholesome gluten free options will allow you to enjoy these keepsake meals, and keep your booty moving energetically throughout your day.
There are few dishes as hearty and versatile as an age old risotto. The style of cooking and use of ingredients in this adored classic is the perfect framework to mix up and make your own innovative, nutrient packed creations.
The history of risotto is tied to the history of rice in Italy, and while there’s many conflicting stories flying around, rice was introduced to Italy and Spain by the Arabs in the Middle Ages. The short grain rice grew spectacularly in the Mediterranean climate, and its popularity swiftly grew throughout Italy, though was mainly consumed by the wealthy classes due hefty prices.
Milan is where this short grain rice met its destiny. The Spanish ruled Milan for over two centuries, and here rice became a staple food. Slow-cooking was the method of choice, and the Spanish combined the rice with saffron, and other rich spices and flavours. This was the birth of the famous risotto that we see today, still served extensively, and largely unchanged, in both humble kitchens, and luxe restaurants across the globe; adding ingredients such as squid ink, scallops, lobster, asparagus, duck, herbs, mushrooms and fancy cheeses.
Yes I know this is a classic dish….but nothing is sacred in the Supercharged Food world! I’m always on the lookout for medicinal foods to become the motivation behind my meals, so I’ve made some slight alterations to the ordinary risotto recipe; the first being to scrap the superstar ingredient; the Arborio rice, altogether. Gasp worthy to some, but I’ve replaced it with something much more jaw-dropping (in a good way); one of my favourite go-get-em grain replacements; beloved buckwheat!
Now why on earth would I make such a drastic change to this culinary archetype? Because to be honest with you, risotto rice isn’t all it’s cracked up to be. It may be gluten-free, but gluten-free doesn’t always mean that it’s giving your body its best. Arborio rice is still a processed, refined, starchy carbohydrate that is doing zilch for you in the way of your health. It’s been stripped of the bran and germ, and therefore of any of the vitamins and minerals that once existed within it. If you want to feel real vitality, you’ll need to ditch these over-rated staples. These kinds of lifeless carbs are sending your blood sugar levels on a rollercoaster ride and are wreaking havoc on your digestive system. Quite simply, they’re slowing you down robbing you of energy.
Buckwheat on the other hand, is a show-stopper on my radar, and the perfect replacement for these deceitful carbs that are the main ingredient in so many popular meals. Buckwheat is native to Northern Europe and Asia, and is known as a working man’s crop due to its ability to withstand poor soil conditions, freezing temperatures, droughts, and excess rains. Did you know that buckwheat isn’t even a grain at all, but technically a fruit seed that’s related to rhubarb? It’s also a brilliant gluten free grain replacement that’s tolerated well by people with wheat sensitivities and Celiac disease.
Buckwheat boasts a heck-of-a-lot of health benefits; containing the eight essential amino acids, several minerals including; zinc, iron, manganese, potassium, phosphorous, copper and magnesium, and is high in B vitamins that are essential to energy production and the optimum functioning of your digestive system.
Buckwheat actually controls blood sugar levels rather than sending them sky-rocketing like white varieties of rice. It does this by significantly lowering blood glucose and insulin responses. Research published in the Journal of Agricultural and Food Chemistry reveals that buckwheat may be an important dietary inclusion to help manage diabetes. The placebo-controlled study revealed that a single dose of buckwheat seed extract lowered blood sugar levels by up to 19% within 90 minutes. The component responsible is believed to be chiro-inositol; a property known to play significant roles in glucose metabolism and cell signaling. Buckwheat is therefore a spectacular breakfast or lunch option to keep your mind and body stable, and full of sustainable energy throughout your day.
Energizing and bursting with nutrition, buckwheat is available throughout all the seasons. It can be made into a delicious porridge, or a get-up-and-go granola, and the flour makes the world’s best pancakes, like these buckwheat flapjacks. For more delicious savoury dishes, try it in this scrummy frittata, or this amazing almond and zucchini bread.
This beautiful buckwheat risotto with spinach and mushroom will leave any of your previous memories of risotto far away in the distance. The unique, flavoursome robustness of the buckwheat combined with the tantalizing tastes of lemon, garlic, mushrooms, and the creamy hint of coconut will send you into a sensory reverie unlike anything you have dabbled in before!
Buckwheat Risotto with Spinach and Mushroom
Serves 4
Ingredients:
Method:
Enjoy!
Lee xo
With its light, fluffy texture, cinnamon kick and unadorned ingredients, this loaf will
give you all the energy you need to be inspired. Any number of nut flours or gluten free flours can be substituted here. For a savoury flavour, replace the stevia with a little Celtic sea salt — let your tastebuds be your guide. This bread is incredibly versatile and can be served up as an accompaniment with avocado, fruit pastes or dips. It will make your heart sing!
The health benefits are amazing too...
Rich in proteins, healthy fats, omega oils and fibre, nuts are a delicious way to add flavour and crunch to a meal. Walnuts and almonds are densely packed with vitamins B1, B2, B3, B6 and E, and are mineral-rich too, containing manganese, copper, magnesium, phosphorus, iron and zinc. They are reported to lower levels of harmful LDL cholesterol when consumed daily.
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Method:
Makes 1 loaf.
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Zucchini Pad Thai
Step away from the take out menus here comes my Raw Pad Thai recipe.
I love a seriously good Pad Thai just as much as the next person.
What I don’t love is a bowl full of sugary, vegetable oily noodles, laden with a scant handful of veggies and pieces of puffed tofu sponged in oily dressing. Nor do I like forking out $14 for it when I know I can make something just as indulgent (if not more), far more nutritious and a hundred times more satisfying. With no cooking involved this recipe can indeed be made in a flash!
First things first - this is a Raw Vegan Dish. While I don’t advocate one type of diet to anyone and I’m all for balance, incorporating raw foods into your diet is important to ensure you’re getting the full enzymatic properties of the veggies you eat. And yes – while some veggies actually release their nutritional properties once cooked (think tomatoes) others such as culinary coriander or beautifully versatile zucchini are a nutrient powerhouse when consumed as is.
For example when you boil zucchini it destroys over a half of its potassium and one third of its phosphorous. When you cook zucchini it loses more of its all-important protein rather than its carbohydrate count. As a result, your body has to work harder to obtain all the nutrients it needs from your diet.
I’ve played around with different flavor combinations in order to replicate THE BEST Raw Pad Thai I possibly could. Hours of whisking different proportions, has finally yielded a taste bud sensation. With an abundance of ginger and garlic, colorful fresh veggies and crispy activated nuts, all ensconced in a creamy coconut and tahini dressing – this is one Supercharged Dish!
If you’re not a fan of raw food dishes, give this one a go, I promise it won’t disappoint.
Here’s a video to watch so you can see it being made in action.
Zucchini Pad Thai
Dressing
Method:
Let me know what you think 🙂 Lee
Tired of triangular biscuit bits wedged in your favourite dip? I want to introduce you to my itty bitty bickies… Their sturdiness stands up to the toughest of condiments and I’m so pleased with the result of these stoic, soldiers.
If you think you can’t have the perfect cracker in less than 15 mins, then think again. These simple and straight-forward biscuits are not at all difficult or fussy to make.
Living a life of optimum health doesn’t need to be a mission to the ends of the earth. Yes, you may need to abandon some of those ‘convenience’ food items in order to avoid preservatives, copious amounts of refined sugar and other artificial ingredients that destroy your health. But any convenient supermarket snack can be replicated at home with wholesome, living ingredients.
Take for example, traditional store bought crackers. Handy for parties, scrumptious with dips and a quick, convenient snack when you feel jelly legs coming on, the down side to the story is that most of these savoury supermarket aisle crackers and biscuits boast amazing health promoting promises: ‘100% wholegrain’ or ‘High in fibre’; but along with the copywriter’s hot air and words comes high amounts of sodium, emulsifiers, vegetable oils, MSG, artificial colours, flavours and other harmful additives. You’d probably gain more nutrition by eating a handful of dirt, I kid you not.
Featuring over 90 delicious gluten, wheat, dairy, yeast and sugar-free
recipes to nourish and heal your body. Supercharged Food is a must-have for people suffering from autoimmune disorders such as Crohn’s, Coeliac Disease, IBS, Ulcerative Colitis, Candida and other food allergies and intolerances.
Creamy Avocado and Tahini Spread
I’m a foodie ninety percent of the time but occasionally after a big, busy day, the last thing I want to do is spend hours in the kitchen concocting complex meals. I want to tuck into the most deliciously satisfying meal possible, with the least amount of effort. That’s why this humble spread gets my tick-of-approval. It’s a delicious, nutrient packed spread that works like a breath of fresh air to my action packed days. In its simplicity, I’m continually astonished by how this trusty topping can transform a plain cracker or modest piece of toast into an extravagant culinary experience within seconds.
When looking for the perfect spread, you don’t need to be limited to sugar-filled jam, high salt peanut butter or yeast filled vegemite when looking for a topping to grab and go. There are countless delicious possibilities that can be whipped up, boasting nutritional profiles and flavours that will leave any mainstream supermarket spread on the shelf.
A useful tip for supermarket shopping if you’re interested in supercharging your health: Stay away from the middle aisles of the supermarket as much as possible, where you’ll find foods with lengthy shelf lives. Alternatively, make choices from the outer edges of the supermarket; in the perishable sections. Here you’ll find fresh fruit, vegetables, nuts, seeds and snap frozen goods. These perishable food items are more likely to have increased living enzymes and nutrients. Their shorter shelf life implies that they won’t contain large amounts of sodium, preservatives and additives that many of the inner section foods contain. Next time you are in the supermarket, take a walk down the middle aisles and check the labels of products, and in most cases you’ll be surprised by what you find.
Many commercial spreads that are so popular and readily available today are found lurking in these inner gangways, and happily reside for months supported by their copious amounts of sodium, preservatives, additives and GMO’s, all additives that are compromising to your health. To be on the safe side, if you’re purchasing items from these inner sections always read labels carefully to see what you are actually paying for. To find out more about what nasties may be lurking in your spreads, or other food items, click here.
Don’t settle for the dead spreads that have been sitting on the shelf for who-knows-how-long. This natural Creamy Avocado and Tahini Spread has no harmful additives and will really pep you up with its creamy texture and a burst of fresh, zingy flavours. This topping is full of living nutrients and healthy fats to refuel your body and give you energy.
The superstar ingredient is the gorgeous avocado. Avo’s are a must have ingredient for anyone working to achieve optimum health through a wholefoods diet. They’re the butter of the plant world, and incredibly versatile; working wonderfully to create both sweet and savory dishes. Avocadoes are an abundant source of several essential vitamins and minerals, including vitamins A, B, C, E and K, as well as calcium, copper, iron, magnesium and potassium.
One thing you may not know about avocados is that they’re a wonderful food for the female reproductive system, they help to stabilize blood sugar levels, have powerful anti-inflammatory qualities, help prevent certain types of cancer including breast, cervical and prostate cancer, and can lower bad cholesterol levels through their abundance of healthy monounsaturated fats, fibre, and a plant chemical known as beta-sitosterol.
Tahini, a paste made from ground sesame seeds is an ingredient that your insides will thank you for. Playing an important role in Middle Eastern cooking; tahini is commonly combined with eggplants to make baba ganoush, and with chickpeas to make hummus. Many people are afraid of limiting their calcium intake when cutting out dairy products, but you can rest assured that by adding tahini to your diet you’ll be supplying your body with this vital mineral.
Tahini contains all the amino acids, making it a high quality source of protein. It’s rich in lecithin, vitamin E, and has a high alkaline mineral content, making it a powerful ingredient for neutralizing acid in the body which can create an environment for illness to thrive. Tahini has a slightly bitter, nutty taste and is yummy when combined with citrus flavours to make spreads or create a zingy, creamy dressing. For more nutrient packed tahini recipes try this Rainbow Salad with Tahini and Lemon Dressing, and supercharged versions of the Middle Eastern classics; a scrumptious Baba Ganoush and this healthy No Bean Hummus.
For a super speedy, nutrient packed meal, look no further than this Creamy Avocado and Tahini Spread. Just whiz it up, and pop it onto a good bit of gluten free toast, I like to have mine with, Superseeded Bread which you’ll find in my recipe book. And lastly I promise that those conventional dead spreads will be out the window once you feel the health benefits and experience the scrumptious living flavours in this scrummy concoction!
Creamy Avocado and Tahini Spread
Ingredients
Method
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This is a nifty lunch box keeps food cool for up to 8 hours. No more messy and bulky ice packs or batteries. It’s great for trips away or the beach
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