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.

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

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…)

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

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.

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!