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Oven Baked Veg and Garlic Soup with Toasted Seeds

Written by Lee on . Posted in anti-inflammatory, Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Flavour of the month, Gluten Free, gut healing, gut health, Heal Your Gut, Nutrient Rich, Organic, Seasonal, Soups & Salads, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

I'm going back to the future.

I love blogging and sharing my food adventures with you.

And you sharing right back.

It's what Supercharged Food is all about and why I started blogging in the first place.

So, I’ve decided I’m going back to basics.

You know, when the blogger make a recipe at home in their kitchen, away from the hullabaloo that is life?

Forget FaceTime! Let's get back to face to face time.

Say hello to good old-fashioned, simple Supercharged food blogs.

Here’s the first…

Curate your date night with my Oven Baked Veg and Garlic Soup with Toasted Seeds.

Whether you’re facing first-date butterflies and you want to seriously impress your first date or, you want to make your long-time partner feel a little more special, this SOUPercharged recipe is sure to do the trick. 

Get changed out of your tracksuit pants and throw on your fanciest get-up because date night at home need not be casual!

You don’t need a specific day to show someone you love them. Sometimes love can come through in the simplest of gestures - like making a warming pot of soup with some candles and soft tunes to gently sway to on the couch. 

This baked veg soup is husband-approved and absolutely fool-proof. You can even throw it together while you're getting home from a long day. It's sure to warm you both up from the inside out. 

So, what makes this soup so soupercharged? The cruciferous vegetable, cauliflower, can help fight inflammation because it's rich in antioxidants and anti-inflammatories. Whilst garlic can help lower cholesterol and combat heart disease!  Who knew healthy eating could be so sexy?

Don't forget the seedy topping! Seeds are rich in  zinc - a crucial but often forgotten mineral that helps with growth, immunity and can even improve our skin.

And of course, the best part of having a date night at home is what happens after dinner...... 😉

Get your head out of the gutter - I'm a food blogger after all! 

I'm talking about DESSERT. 

Be sure to try out my love heart chocolates. These indulgent delights, with their special smooth and velvety texture and chocolaty buttery taste, are melt-in-your mouth good.  

You'll wonder why you ever made reservations in the first place...

Oven Baked Veg and Garlic Soup with Toasted Seeds

Serves 2-3

Ingredients:

  • 1/2 cauliflower cut into florets
  • 2 zucchinis chopped into cubes
  • 1 carrot chopped into cubes
  • 1/2 bulb garlic unpeeled (about 6 cloves)
  • 2 tbs olive oil
  • 1 tsp cumin
  • 1 tsp coriander
  • Pinch chili flakes
  • 1 knob butter or 1 tbs olive oil
  • 500gms veg or beef stock
  • 2 tbs tomato paste
  • 2 tbs lemon juice
  • 2 tbs wheat free tamari
  • 1 tsp ginger grated

Top with:

  • 1/4 cup toasted seeds
  • Fresh coriander

Method:

Heat oven to 240 degrees Celsius

Place veg and garlic on a baking tray and splosh with olive oil then add spices and stir to coat

Bake for 25 to 30 mins

Once ready heat butter/oil in heavy based saucepan

Squeeze garlic into pan and break up with a wooden spoon

Place veg into pan and stir

Add stock and remaining ingredients and stir then bring to the boil and reduce heat place on lid and simmer for 10 mins

Ladle into bowls and top with toasted seeds and fresh coriander

My Bestest Ever Roasted Vegetable Stock

Written by Lee on . Posted in anti-inflammatory, Blog, Candida Friendly, Dairy Free, Dinner, Fasting, Gluten Free, gut healing, gut health, Heal Your Gut, healthy gut. digestive health, Healthy Meals, micro flora, microbiome, Nutrient Rich, Organic, Sauces, Seasonal, Shopping List, Soup, Soups & Salads, Spring, Sugar Free, Summer, supercharged food, Supercharged Food Menu, Vegetables, Vegetarian, Wheat Free, Winter, Yeast Free

roasted-veg-stock

“Good broth will resurrect the dead,” reads a South American proverb.

Escoffier claimed “Indeed, stock is everything in cooking. Without it, nothing can be done.” A staple and medicinal cure-all in traditional households and the prime ingredient in classic gourmet cuisine, stock or broth made from meat or vegetables is a beautiful meal-base ingredient to always have on hand in the freezer, and has been revered for generations for its ability to nurture the sick and nourish families.

For chefs, stock is the charmed elixir for making soul-warming soups and spectacular sauces.

Vegetable broths made mindfully at home are one of the cheapest and easiest ways to use up leftover veggies, making it a fabulously frugal and environmentally friendly household staple.

If you’re looking to be a more conscious consumer, a homemade stock using up all of your on-hand veggies are the perfect way to enter into the world of frugality, and can help you to justify spending a little extra on quality organic ingredients as you find use for every last skerrick of produce to create delicious meals for you and your family to enjoy.

Beyond adding delicious flavour as the bases of sauces, stocks, soups and stews, they also act as a supercharged “tonic” that are wonderful for adding a dose of healing nutrients that are empowering for health.

Many of the minerals and vital nutrients contained within vegetables are actually bound up within the cell walls of the raw product. Long, slow and gentle cooking actually allows for the breakdown of the cell walls of veggies so that your digestive system can have easy access to the uptake of nutrients.

This is an especially helpful process if you suffer from leaky gut or malabsorption.  Adding broths and stocks is an extra insurance policy to ensure that your body is being flooded with easy-to-digest nutrients and it's one of the staples in my book Heal Your Gut and Heal Your Gut online programs.

I love to experiment with different flavours of seasonal vegetables, herbs and scrap leftovers to create nourishing stocks and tasty, nutrient-rich broths that are both delicious and healing.

Supercharged Lamb Bone Broth

Written by Lee on . Posted in Autumn, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, gut healing, gut health, Heal Your Gut, Nutrient Rich, Organic, Sauces, Seasonal, Soup, Soups & Salads, Wheat Free, Winter, Yeast Free

lamb bone broth

Today I’m going to introduce you to gelatin-rich liquid gold.

Heralded as a staple in cultures across the globe, bone broth is a key ingredient in gut health and can be enjoyed as a healing elixir, soup, or a welcome addition to casseroles, and slow cooking.

While generally made from chicken or beef bones, my supercharged version is nourishing and comforting and provides similar nutritional benefits to traditional gelatin-rich recipes, but with the comforting flavour of lamb to add variety to your gut healing repertoire. It’s a recipe taken from my new book Heal Your Gut.

Rather than ditching the trimmings and bones from your next lamb roast, keep them stored in an airtight container in the fridge or freezer and pull them out when you’re ready to make this healing soup. Lamb is a versatile ingredient, and, if prepared correctly, one of the healthiest meats you can eat. In addition to their love of olive oil, the good health of many Mediterranean populations has been partially attributed to their love of lamb.

Lamb is high in tryptophan, an essential amino acid that regulates the control of serotonin, one of the key brain chemicals involved in regulating your mood, and making you feel calm, relaxed and sleepy, three things I’m sure we could all use more of! Because your body can’t produce tryptophan on it’s own, including plenty of tryptophan-rich foods in your diet is helpful for a contented disposition.

Incorporating lamb in your diet will help you build a strong immune system, due to its generous antioxidant content. Lamb is rich in a very highly absorbable form of zinc, important for strength, hormone production, cardiovascular and bone health. When slow cooked as in this recipe, the succulent, slightly smoky flavours of the lamb are drawn out and absorbed by the fork-tender vegetables. The result is comfort food perfection and a helpful meal to heal and seal the gut lining.

Lamb bones in particular house a variety of powerful nutrients that become released when they are slowly simmered in water. Among these nutrients, bone marrow provides the raw materials for building healthy blood cells and a strong immune system. It seems our grandparents were onto something feeding us bone broth to combat the common cold.

Want gorgeous skin, hair and perfect posture? Other valuable nutrients in bone broth include collagen, gelatin, hyaluronic acid, chondroitin sulfate, glycosamino glycans, calcium, phosphorus, magnesium and potassium. Known as “beauty nutrients” these components combine to promote beautiful skin and hair, as well as help the body maintain proper structural alignment.

Bone broth is also one of the best foods to consume for those suffering digestive issues, as it is rich in glycine and proline. These two nutrients are essential for connective tissue function – they literally heal and seal the gut, making this broth essential for those suffering chronic inflammation or auto-immune issues.

When creating your Lamb bone broth, try to use a variety of both large and small bones, as each have unique health benefits. Larger bones (such as the humerus and femur of the arms and legs) contain more bone marrow and can be beneficial for those with anemia, lung and immune disorders. Smaller bones contain more gelatinous materials, and are especially beneficial for promoting digestive health. This is why bone broth fasts are often recommended for treating leaky gut syndrome or Candida.

To get the most health benefits from your broth, look for grass-fed lamb. Conventionally raised animals are often fed a diet of inflammatory genetically modified grains, which contain herbicides, pesticides, and often contaminated with a range of heavy metals that can further weaken an already sensitive stomach.

In this recipe I’ve added another digestive aids – coconut oil – to increase the healthy anti-inflammatory fat content, and to promote nutrient absorption. There’s a reason a number of vitamins A, E, D and K are labeled “fat-soluble”. In order for your body to absorb these nutrients, you need to eat them with a healthy fat. Coconut oil adds a luxurious, creamy texture to any dish, it has also been found to be superior in aiding the absorption of antioxidants and other nutrients from the foods it is partnered with. It is also rich in lauric acid, which converts in your body to monolaurin, a nutrient found in breast milk that strengthens immunity. When choosing a coconut oil, look for an organic oil that is unrefined, unbleached, and made without heat processing or chemicals.

Make a large batch of this versatile broth over the weekend, and then store any leftovers to use throughout the week. It freezes brilliantly and can be placed in ice cube trays for convenience. You can use the liquid from this broth as a stock base in a range of dishes, or enjoy the soup as is. The longer it is left to sit, the more the tastes of the onion, garlic and bay leaf will meld and develop, and the more aromatic and flavoursome this dish will become.

I hope you’ll enjoy my gut healing broth. It’s comfort and nourishing food at its finest!

You can find the Heal Your Gut print book here or the eBook here.

Supercharged Lamb Bone Broth

 # Supercharged tip

You can make bone broth in a slow-cooker. Cook on low for up to 24 hours, topping up with filtered water if they reduce too much.

Think before you throw out the trimmings and bones from your next lamb roast. Lamb broth provides similar nutritional benefits to a gelatine-rich beef broth, but with the comforting flavour of lamb to add variety to your soups.

Ingredients

  • 60 ml (2 fl oz/1/4 cup) extra virgin coconut oil
  • 1 kg (2 lb 4 oz) lamb marrow bones

  • 2 litres (68 fl oz/8 cups) filtered water

  • 2 carrots, peeled and roughly chopped
  • 2 celery stalks, roughly chopped
  • 3 garlic cloves

  • 1 onion, peeled and quartered
  • 
1 bay leaf
  • 2 tablespoons apple cider vinegar

  • Celtic sea salt and freshly cracked black pepper, to taste

Method

  • Preheat the oven to 200°C (400°F).
  • Place a flameproof casserole dish on the stovetop over medium heat and melt the coconut oil. Add the bones and stir to coat. Add the lid and transfer the casserole dish to the oven. Bake for 30 minutes or until bones are browned.
  • Transfer to the stovetop, cover with the filtered water and add the remaining ingredients, including seasoning. Bring to a boil, then reduce the heat to as low as possible and simmer for 4–6 hours. Add a little more filtered water from time to time if necessary.
  • Remove from the heat and allow to cool, then strain and refrigerate until the fat congeals on top. Skim off the fat and store the stock in an airtight container in the fridge or freezer, or freeze in ice-cube trays.

Chicken Noodle Soup

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Kids, Kids' Recipes, Nutrient Rich, Recipe Book, Seasonal, Soups & Salads, Spring, Sugar Free, Wheat Free, Winter, Yeast Free

Chicken Noodle Soup

cH icK en nO O dL e S O U p!

Yum! Chicken Noodle Soup is almost every kid’s favourite, and some adults love to indulge in it on doona-days or bed holidays too.  With this easy recipe, you’ll get delicious and quick results without having to slave over a hot stove for hours. Not to mention the slurpability factor which is just out-of-this-world.

Get ready for shouts of More Please! Here’s what to do…

Ingredients

  • 1 packet brown rice noodles
  • 1 TBS Coconut Oil
  • 1 onion finely chopped
  • 4 fresh celery leaves torn
  • 3 celery sticks sliced
  • 3/4 cup carrot sliced
  • 2 Tb minced dried parsley
  • 1 bay leaf
  • 1/2 tsp. thyme
  • Freshly cracked black pepper
  • 2 chicken breasts roughly chopped
  • 1 head broccoli roughly chopped
  • 1/2 cauliflower head roughly chopped
  • 1 cup green beans chopped
  • 5 cups homemade chicken stock
  • 1 TBS wheat free tamari
  • 1 TBS Apple Cider Vinegar

Celtic Sea salt to taste

Method

Cook noodles as per directions so that they are al dente
Brown onion in a saucepan in coconut oil
Add celery, carrot and herbs and sauté for a further 3 minutes and season
Add chicken and sauté for 4 minutes stirring often
Add vegetables then pour in stock, and tamari and ACV bring to boil and
reduce and simmer for 20 mins
Just before serving the soup, add the noodles to the pot and stir to separate

 You can purchase the book here.

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