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Put a Spring in Your Step

Spring is Here

Warmer days have finally arrived, and fields of beautiful flowers are in bloom.  Although they look delightful and picture perfect, for anyone with seasonal allergies, flowers at spring time could also smell oops spell trouble.  Sneeze time is not pretty and hayfever is a common complaint of many as the calendar rolls around. The first signs of a seasonal allergy are usually a runny nose, red eyes, congestion, sneezing, bronchial irritation and itchy skin. This allergic reaction is generally an inflammatory response, so it’s important to consume a diet which is low in inflammatory foods and that means cutting down on sugar-filled and processed foods, pesticide-laden fruits and vegetables, caffeine, unhealthy fats and alcohol.

The most important foods to strengthen the mucus membranes of the respiratory system are dark-leafy greens, carrots and squashes.  Seasonal vegetables which are cleansing, and detoxifying include onions, peas, leafy greens, radishes and asparagus.  Pungent foods such as garlic and ginger help to open nasal passages and clear the head.   It is also best to avoid wheat, dairy, chocolate and sugar as these foods are mucous forming and promote inflammation in the body.

Want to Get on Top of Allergies? Follow these three tips;

1.     Avoid the potential allergen
2.     Use nutrient rich whole foods to build the immune system
3.     Ease the symptoms by using food as medicine

A great way to avoid a killer pollen attack is to keep your home free of pesky dust-bunnies, try hanging washing inside to dry so it does not collect pollens, and if it gets really bad you could think about installing an air filter.  Having a sea salt and magnesium bath (1/3 cup of each) is another good way to relieve symptoms and reduce congestion and promote drainage of histamine, if you’re in the office splash water on your face.  You’ll feel instant relief.  Doubling your filtered water intake helps reduce mucous and hydrates tissues too.

If spring allergies have gotten you down and you want to relieve them naturally, the following remedies are nothing to be sneezed at and will give your immune system a boost and help ease allergy symptoms.

Turmeric and Ginger are anti-inflammatory and improve respiratory capacity. Ginger tea anyone?

Clear Mineral Rich Soups help thin mucus and clear nasal passages and strengthen immunity.

Vitamin C is a powerful detoxifier for the body; lowering blood histamine levels, and strengthening adrenal glands. For a Vitamin C boost try spring greens, kale, capsicum, broccoli, citrus fruits, and cabbage.

Zinc and Magnesium rich foods will benefit the immune system greatly as well as mitigate the acidity which accompanies an allergic reaction. Spinach, sunflower seeds and artichokes are good sources of magnesium and zinc rich foods include oysters, and crab.

Salmon will help to reduce inflammation in your nasal passages as it’s a fantastic anti-inflammatory due it’s omega-3 fatty acids.  Remember that omega-6 fatty acids promote inflammation so it’s best to stay clear of sunflower oil, corn oil, supermarket salad dressings and mayonnaise.

 

Vanilla, Coconut and Ginger Ice Cream

Vanilla, Coconut and Ginger Ice Cream

There are few things as irresistible as ice cream in the summertime and whipping up a luscious home-batch is the perfect way to cool down on a sizzling summer’s day. With its soft creamy texture and melt-in-the-mouth taste this dairy-free coconut and ginger ice cream is not only refreshing but also a satisfying and healthy treat. Coconut is an excellent tonic for clear skin and healthy hair and a wonderful digestive too.  An ice cream maker will make your dessert smooth and scoopable but you can also make this recipe without one.  And you’ll be amazed at how simple it really is.  In no time you’ll be enjoying this dreamy, creamy, summer delight. Any left over ice cream can be stored in the freezer for up to two weeks.

Serves 2

2 cups coconut meat
1 can coconut milk
4 Tbsp. vanilla extract
¼  cup coconut oil
2 cups blanched almonds (optional)
4 drops stevia liquid
1 ½ tsp ground ginger
1 tsp ground cinnamon (optional)

1. In blender puree all ingredients together until they are very smooth
2. Place in an ice cream maker and follow directions until frozen and enjoy
3. If you do not have an ice cream maker place the mixture into an ice cream container and put in the freezer
4. After an hour remove it and mix it up with a stick blender or spatula and then return to freezer for another hour
5. It will be quite hard when it comes out of the freezer so place it onto the counter for 10 minutes to lightly thaw
4. Decorate with coconut chips, mint and a cinnamon stick

 

Vanilla and Coconut Icecream

 

Slow Cooked Greek Lamb

For a taste of the Mediterranean there's nothing more special than succulent Slow Cooked Greek Lamb, all sweet and tender and melt in the mouth. To serve place the whole leg in the centre of the table, flake it off with a fork and decorate with continental parsley and lemon wedges.

The Players:

1 leg of lamb, bone in
4 cloves garlic, crushed
2 lemons juiced
1TBS dried oregano
3 TBS extra-virgin olive oil
2 TBS parsley
Sea Salt and Ground pepper to taste
Water for basting

The How To:

Pre-heat oven to 160 Celcius
Place olive oil, garlic, herbs, lemon, sea salt and pepper over the lamb.
Place lamb on a rack inside a baking dish and place 3 cups water into the pan so the water comes up to about 2cm high
Cook for 5 hours, basting every hour with the pan juices.
Remove from the oven and let it rest for 15 mins before serving.
Finish with a squeeze of lemon juice, drizzle some extra-virgin olive oil over the top and sprinkle with sea salt and pepper and serve with fresh parsley
Serves 4

Slow Cooked Greek Lamb

Banana Ice Cream

banana-ice-cream-one-ingredient-2

This is the easiest banana ice cream recipe you’ll ever make. Said me.

And because it’s so simple, why not rope the kids in to lend a hand. After all it’s an intrinsic part of their nature to learn and explore the world before them, so let’s begin their inauguration slap bang in the central hub of the home, the kitchen.

Empowering kids to make their own healthy choices and filling them with healthy, nutritional food, that will energise and revitalise them during such an important time of mental and physical growth, will benefit them not only now but also in the years to come.

The main element of this recipe is bananas; child friendly because of their lofty dose of potassium – an essential ingredient to keep pint-sized nervous systems in good shape. Without potassium, no new brain cells can be created.

The potassium and carbohydrates found in Australia’s number one selling fruit are the ideal brain food to help children stay alert. Potassium enables muscles to contract and expand efficiently during exercising, helping to prevent cramping. So don’t expect any Jungle Jim or rope swing misadventures any time soon.  Bananas contain plenty of essential nutrients like fibre, vitamin C and B6, as well as natural sugars glucose, fructose and sucrose, providing children with natural energy.

Cacao contains high levels of antioxidants and being rich in flavanol, it helps to boost brain function by enhancing blood flow to the brain, perfect for growing, active minds. The cocoa bean is especially high in magnesium converting into calcium and iron by the body, essential for growing strong, healthy bones.

My favourite benefit of this recipe is that the combination of banana and raw cacao allows children a natural sweet treat whilst ensuring they are still receiving essential nutrients that their growing bodies crave and are reliant upon.

Banana Ice Cream

Ingredients
2 bananas frozen and cut into chunks
1 TBS raw cacao powder
6 drops liquid stevia or sweetener of your choice
1 TBS almond butter

Method
Pre-peel bananas cut them into chunks and place in a freezer bag in the freezer
Once frozen, place them into a food processor with the cacao, stevia and almond butter
Puree until creamy stopping to scrape the sides when needed

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Tahini and Chocolate Mousse

Tahini and Choc Mousse

Dig in… It’s all good. 

What’s that word when you’re busting loose? Mousse Mousse.  There’s nothing like a little old school hip hop and chocolate to boost your mood. Hip hop and chocolate just seem to go together like Grandmaster Flash and The Furious Five.

Speaking of chocolate, have you noticed how often it’s accompanied with bucket loads of the white stuff, sugar, it can be a real downer in the health department.

So, for all you hip hop fans and chocoholics out there, I’ve created a pop-locking recipe (a concoction of all-things-good-for-you), that tastes delicious so you and your crew can dig in guilt-free. (more…)

Oh My Gosh I Love Saag

This morning I was craving comfort food, after a few days of being under the grips of a hard drive  meltdown, I wanted to take 15 mins out to put on a slow cooked meal for when my curry loving family get home tonight for their num nums!.

I'm in love with aromatic curries and being a massive fan of spinach the combination of the two makes for the ultimate comfort meal. There's usually a few bunches of spinach hanging out in my fridge and a bottle of coconut juice and this spiffy saag is honestly so simple to make it virtually cooks itself so you can do the things you need to do during the day without having to rush home and cook dinner. And it's there waiting for you when you get home all warm and soothing like a comfy pair of slippers.

Saag is so perfectly delicate in flavour and this recipe absolutely tastes divine. It's not overpoweringly, eye-wateringly pungent or super spicy so there'll be no hurried trips to the vindaloo!

Pop it in the slow cooker in the morning and by the time you get home dinner will be ready when you are. I'm sure you won't be disappointed!

The Players:

500 gms skinless chicken thighs cut into bite sized pieces
3 TBS red curry paste (no additives)
1/2 cup chopped coriander
3 cloves garlic, minced
1 large onion, chopped
1-inch piece ginger, minced
4 bunches spinach, washed and chopped
1 TBS coconut oil
1 tsp lemon rind
1/2 lemon juiced
1 bottle coconut juice or 1 can coconut milk (optional)
Sea Salt to taste
8 drops of liquid stevia (optional)

Serves 2

The Three Amigos, Garlic, Lemon, Ginger

The How To:

Saute the onions, ginger and garlic in coconut oil in frying pan until browned
Add coconut water (or milk) and red curry paste, lemon juice and rind and stir over medium heat then add chopped spinach and cook for five mins

Photo...Synthesis

Transfer into slow cooker add coriander and place on low for 5 hours

Serve with fresh coriander and enjoy!

Simply Slow Cooked Saag

 

My Brand New BFF

Caramelised Onion & Rosemary Frittata

Frittatas are a fantastic food option for any time of the year or week or day and a quick and satisfying meal on the hop.  Versatile and low maintenance, any amount of vegetables or herbs can be added to create a multitude of colours and flavours depending on your mood or contents of your fridge.  Caramelised onion and rosemary frittata is something really special, aromatic and delicious from the first bite and I love the smell of the rosemary as it's cooking in the kitchen.  You’ll need a large non-stick ovenproof frying pan; cast iron is a good option.  When cooked, enjoy fresh out of the oven or serve with a crunchy green salad simply dressed with lemon juice and extra virgin olive oil. Mama Mia this is truly one of my faves!

 

Caramelised Onion and Rosemary Fritatta

 

Recipe

Serves 2

The Players

50g Butter plus 1 tsp extra
3 large brown onions, sliced
1 TBS fresh rosemary, chopped
8 free range eggs
2 TBS Extra Virgin Olive Oil
Sea Salt and freshly ground pepper to taste

The How To:

1. Melt butter in frying pan and sauté onions and rosemary over low heat until sweet and brown and infused
2. Beat eggs lightly, season with salt and pepper
3. Remove sautéed onions and rosemary from pan and add to the eggs
4. Wipe frying pan clean and drop in a slug of oil and a dollop of extra butter
4. When sizzling pour egg and onion mixture back into pan and cook over lowest flame until egg is no longer runny
5. For a puffy and golden top place frittata pan under grill for a few mins til crisp
6. Remove from oven and gently guide a spatula underneath the frittata to loosen it
7. Place on a waiting plate and enjoy

Lee’s Jam Jar Dressing

My favourite spring salad dressing is the perfect accompaniment to any kind of healthy salad or mixed leaves; in fact I love it so much I use it on almost every meal; even when baking roasts as a marinade and drizzled over side-vegetables such as green beans.  I think if I could use it at breakfast time I would too, in fact it would taste great over my toasted morning spinach bread with avocado!

Here’s a speedy way to make it:

What You’ll Need

1 cup of extra virgin cold pressed olive oil

  1. 3 TBS of Apple Cider Vinegar
  2. 1 Garlic clove crushed
  3. 1 lemon juiced

Method

Place ingredients in a jam jar and shake!

I’ve been obsessed with Jamie Magazine lately www.jamiemagazine.com If you haven’t read it yet,  you must check it out it’s not only a great read but also aesthetically beautiful in its design and look and feel. Do you recognise his hand in the picture? Thank you Jamie Oliver for producing fabulous photos.

 

Welcome to Supercharged Food

Are you looking to spring clean your diet with a nutritious eating plan? Supercharged food is an altruistic website to help you expand your range of healthy food choices and plan ahead to create and maintain a satisfying, wholesome and nourishing diet.

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If you are looking for gluten, wheat, dairy, yeast and sugar-free recipes come and visit!

The main purpose of the website and blog is to provide classic yet easy to prepare yummy recipes which are all gluten, wheat, dairy and sugar free. If you are feeling low in energy, run-down, tired and fatigued, Supercharged food can help you feel fabulous again. By offering insights on nutrient-rich foods and by using food as medicine the program restores health at cellular level, giving you more energy, vitality and reducing the risk of illness. You can also read interesting health articles, create a shopping list and weekly food planner and submit your favourite recipes too!

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