Posts Tagged ‘candida friendly’

Creamy Curried Cauliflower with Cashews

Written by Lee on . Posted in Autumn, Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Dinner, Gluten Free, Lunch, Nutrient Rich, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

Like humans, different foods can become better versions of themselves by association. Certain ingredients are taken up to another level when married to Mr. Right; think tomato and basil.  They’ve been soul mates all along, partners in crime, just waiting to bring the best out in one another. Cauliflower is another one that’s transformed when matched up with an eligible bachelor. She’s quite a plain-jane ingredient on her own, but a dead set knock-out when in the right relationship. Although if she were on facebook her relationship status would be “Its complicated". Rather than a sensible matrimony between two ingredients, she benefits greatly from more of an open-marriage, or a multiple-partnered approach.

Supercharged Food Shopping List

Written by Lee on . Posted in All, Candida Friendly, Dairy Free, Gluten Free, Healthy Home, Nutrient Rich, Organic, Shopping List, Sugar Free, Wheat Free, Yeast Free

salmon and herbs I love food just as much as the next person and just because I'm on a wholefoods diet doesn't mean I miss out on delicious foods or compromise my taste buds.
It also means that I don't have to stake out weirdly named super foods hand-picked by natives in the wilds of the Congo or from the far corners of a tropical rain forest. There are no strange names like camu camu or macca powder on my shopping list.
If you're looking for inspiration, the key to motivating yourself to cook starts with a well-stocked pantry and good food on hand.  My shopping list can vary depending on produce in season, what is available and what's on special.
The golden rule when you’re planning to shop is to remember to try and include organic ingredients where possible and try and swap out processed and packet food for fresh.  Look at the label and if it has more than 10 ingredients then it's probably not going to be good for you.
Here are some everyday foods that you can buy at your local supermarket, farmer's market, wholefoods store or online that will help you eat your way to health...
  • Artichoke
  • Asparagus
  • Avocado
  • Bok Choy
  • Broccoli
  • Cabbage
  • Capiscum
  • Cauliflower
  • Celery
  • Cress
  • Cucumber
  • Daikon
  • Eggplant
  • Fennel
  • Garlic
  • Green Beans
  • Kale
  • Leek
  • Lettuce
  • Okra
  • Olives
  • Onions
  • Pumpkin
  • Radishes
  • Rocket
  • Rutabaga
  • Shallot
  • Snow Peas
  • Yellow Baby squash
  • Spinach
  • Spring Onion
  • Sprouts (all)
  • Tomatoes
  • Turnip
  • Water Cress
  • Zucchini
Meats: (Preferably Organic)
  • Beef
  • Lamb
  • Pork
  • Chicken
  • Duck
  • Turkey
  • Quail
  • Organ Meats
  • Veal
  • Salmon wild caught
  • Fresh Fish
  • Anchovies
  • Prawns
  • Squid
  • Tuna
  • Sardines
  • Scallops
  • Sashimi
  • Oysters
  • Sea Vegetables
Eggs Organic
  • Chicken
  • Goose
  • Duck
Dairy (if tolerated)
  • Organic Butter
  • Cream
Fats & Oils
  • Extra Virgin Olive Oil (cold pressed)
  • Coconut Oil (extra virgin)
  • Seed & Nut Oils
  • Sesame Oil
Nuts and Nut Butters
  • Hazelnut
  • Brazil
  • Macadamia
  • Pecan
  • Walnut
  • Almond
  • Pumpkin Seeds
Flours and Baking
  • Almond Flour
  • Coconut Flour
  • Buckwheat Flour
  • Brown Rice Flour
  • Quinoa
  • Buckwheat
  • Millet
  • Amaranth
  • Baking Powder (gluten and additive free)
  • Bi Carb of Soda
  • Cacao Powder
  • Cacao Nibs
  • Cacao Butter
  • Coconut Flakes
  • Alcohol Free Vanilla Essence
  • Vanilla Beans
  • Basil
  • Rosemary
  • Oregano
  • Coriander
  • Parsley
  • Sage
  • Thyme
  • Tarragon
  • Chives
  • Ginger, Nutmeg, Cinnamon
  • Mustard Powder
  • Eden Foods Mustard with ACV
  • Celtic Sea Salt
  • Fresh Black Pepper
  • Wheat Free Tamari Sauce
  • Apple Cider Vinegar
  • Stevia drops
  • Stevia Powder
  • Tahini
Fruits (Low in fructose)
  • Lemons
  • Limes
  • Berries
  • Stone Fruits
  • All other fruits in moderation
  • Calcium
  • Magnesium
  • Probiotics
  • Cod Liver Oil
  • Nutritional Yeast Flakes
  • Vitamin C Vitamin E
  • Decaf Coffee/Tea
  • Herbal Tea
  • Dandelion Tea
  • Coconut Water
  • Mineral Water
  • Soda Water
Healthy Home
  • Epsom Salts
  • White Vinegar
  • Eucalyptus Oil
  • Lemon Juice
  • Tea Tree Oil
You can purchase baking items, nutritional yeast flakes and stevia here...
Happy Shopping 🙂 Lee xo

Buckwheat Frittata with Tomato and Basil

Written by Lee on . Posted in All, Autumn, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Seasonal, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free

Tomato and Basil Frittata

There’s a lot more to buckwheat than just pancakes and hypo-allergenic pillows.  I know I bang on about buckwheat a lot but that’s because there’s plenty to bang on about.

If you’re keen on frittatas and want to beef them up without resorting to starchy potatoes then why not add some delicious protein and fibre rich buckwheat to create a hearty and nutrient dense meal without the stodge factor?

High in iron, manganese, magnesium, phosphorus, copper, calcium and zinc, buckwheat is incredibly versatile and can replace wheat, oats, rye and barley  in many recipes or be used as a substitute in just about any recipe that calls for rice or noodles. It can be devoured anytime of the day, ground into flour, used in baking, made into cereal and porridge, added to soups, casseroles or stews for a hearty, flavoursome and nutrient–dense meal.

Buckwheat can help lower blood pressure and cholesterol levels due to its rich supply of rutin, a phyto nutrient which acts as an antioxidant in the body.  The notable feature of buckwheat is that can be spiced up or sweetened depending upon how you are using it and if you pre-cook it, then storing it in the refrigerator for up to a week will halve your week-night cooking time.

When cooking buckwheat it is advisable to firstly rinse the whole groats thoroughly under running water before cooking, to remove any dirt or debris. The general rule of thumb is that you will need one cup of groats to two cups of water or stock, bring to boil then cook on medium heat for about 15 minutes until the liquid is absorbed.

Buckwheat flour and groats can be purchased from health food stores or major supermarkets or the Supercharged Food Co-op and are an inexpensive way to ensure you are getting a good supply of complex protein and B vitamins.

Enjoy this frittata golden brown with a crusty top. If you have leftovers then slice it into wedges to pack for school lunches or snacks.

Buckwheat Frittata with Tomato and Basil

Serves 4


  • 1 cup buckwheat groats
  • 8 eggs
  • 2 TBS Extra Virgin Olive Oil
  • 3 cloves garlic chopped
  • 1/3 cup fresh basil
  • 1 cup cherry tomatoes halved
  • 1 whole lemon zested
  • 1 TBS nutritional yeast flakes (optional)
  • Sea Salt and freshly ground pepper to taste
  • Cook buckwheat groats on medium heat for fifteen minutes in boiling water. Remove from heat, separate and let cool slightly
  • Meanwhile whisk eggs, then add garlic and lemon zest into the bowl and whisk to combine
  • Season with sea salt and pepper
  • Add cooked buckwheat, tomatoes and basil and gently fold into the egg mixture
  • In a frying pan place olive oil making sure it covers the base and sides of the pan
  • Pour in combined egg and buckwheat mixture then reduce heat to low and cook for ten minutes
  • In the meantime, preheat grill and then when ready dust frittata with nutritional yeast flakes and place frittata pan under for about five minutes to set and crisp up the top.
  • Remove from grill, cut into wedges and serve with a crunchy salad or sautéed green beans

For more gluten, wheat, dairy, yeast and sugar free recipes visit

No Bean Hummus

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

No Bean Hummus

I adore hummus… seriously adore it.  My preferred vessel is a scoopable cracker or crudité to ensure maximum consumption per bite.  But you know what?…it just doesn’t love me back.

Even if I practice the art of moderation I still appear to find the whole process gut wrenching so to speak. And yes, I am a foodie…I know how to properly prepare beans.

The bean thing isn’t a new phenomenon…nor is it unique to me. Beans, often hailed as a vegetarians wonder food because they combine starch and protein is held back by the very fact it contains both nutrients.

Generally, if you combine starch and protein you get a boatload of gas, bloating and other digestive issues.

Here’s why:

When you eat protein your stomach produces hydrochloric acid and an enzyme called pepsin to create an acidic environment to break them down.

When you eat a starchy vegetable, grains or beans, an enzyme called ptyalin is secreted, which develops an alkaline condition ready for starchy foods to be digested.

What happens then when you eat the two together? Well…the acid and alkaline enzymes can’t do their jobs as they neutralize each other. Digestion falters and the food we consume begins to ferment.

I won’t elaborate…but needless to say I stay away from beans as I personally feel they do me wrong in the nicest possible way.

This is where my no bean hummus comes into play. Hand on heart…it tastes identical…. I’ve just snuck in a raw zucchini and almonds for creaminess…tempted?

Do try.

No Bean Hummus


  •  3/4 cup sunflower seeds or soaked almonds
  • 3/4 cup tahini
  • 2 zucchini peeled and chopped
  • 1/4 cup olive oil
  • 4 cloves of garlic peeled
  • ½ tsp. Celtic sea salt
  • 1/2 cup lemon juice
  • 1 tsp. fresh basil
  • ½ TBS ground cumin
How to Make:
  • In a blender combine all ingredients
  • Blend until smooth and add a little filtered water if necessary
  • Serve with green veggies, as a dip or topping with your favourite gluten free cracker

Chilled Mexican Avocado Soup

Written by Lee on . Posted in All, Blog Lunch, Candida Friendly, Spring, Summer

Chilled Avocado Soup

Mexico is one of my favourite travel destinations.

I spent some time in gorgeous Puerto Vallarta a few years ago and stayed at the most charming and adorable Beachfront Villa.

I sampled delicious and authentic Mexican food during my trip and found that there was so much potential within the Mexican cuisine; healing herbs and spices, a variety of colourful fresh ingredients bursting with beneficial phytochemicals, fibre filled beans and protein rich meats.  However, the Americanisation of Mexican cooking has seen this potential warped for the purpose of convenience in urbanized and capitalized societies like our own.

Visit your local food court and you’ll find yourself staring down the barrel of guacamole, salsa and two limp iceberg lettuce leaves, and although they might look healthy, they are a mere distraction from the copious amounts of cheese, sour cream, starchy, refined carbohydrates deep fried in hydrogenated oils, sodium laden refried beans and poor quality meats. A lovely plate of artery clogging, acid forming, disease creating mess. Yes... the paradox of Mexican food.

In an effort to recreate the authenticity of traditional Mexican cuisine, this healthy version of chilled avocado soup will deliver those flavours you love so dearly minus the garbage. Here are some of the nutritional facts you can share with your amigos as you enjoy this guilt free meal.

The dominant ingredient in this meal is the amazing, creamy avocado.  Avocados have been considered as nature’s multivitamin. According to the California Avocado Commission, Avocados contain more than 20 vitamins and minerals! Just one cup of cubed avocado contains 39% of the RDA for vitamin K, responsible for bone health, healthy blood coagulation and proper brain and nervous system functions. It also supplies the body with 25% of the RDA for vitamin C, which is important for the body’s immune response, the development of collagen, and in the prevention of oxidative stress caused by free radical damage. Avocados also contain 22% of the RDA for folate, which is of paramount importance in the production of red blood cells, and the proper development of the brain and spinal cord of an unborn infant.

In the mineral department, avocados contain significant amounts of potassium, magnesium, manganese and copper. They are actually higher in potassium that bananas! Potassium is such a vital mineral, with several functions in the body. For example, potassium is used in the body to help regulate mineral and fluid balances, prevent strokes of the brain, regulate muscle contraction and relaxation, maintain the electrical conductivity of the brain, assist in healthy metabolic processes and assist the kidneys to remove toxins and wastes through the process of excretion.

Studies have shown that when combined with antioxidant rich foods such as spices, salad or salsa, the fats in avocados help our bodies to absorb healthy phytochemicals called cartenoids. This Mexican style avocado soup uses this premise to enhance the bioavailability of the cartenoids found in paprika. Cartenoids are the pigments that give paprika its bright red colour. They are known for their great antioxidant potential, and their significant role in protecting the body’s cells from oxidative damage, thus being a great preventive measure against the formation of cancer cells.

Cumin, a spice that actually originated in Egypt, has great medicinal qualities that make this dish all the more enticing. Herbalists have long appreciated this spice for its antispasmodic and carminative --- or gas reducing properties. No more awkward post Mexican stomach problems! In Ayurvedic medicine, it is prized as a common treatment for indigestion, vomiting and diarrhea. Cumin has been found to significantly benefit the digestive system, with a soothing effect on mucous membranes in the gastrointestinal tract.  Other studies show that cumin appears to stimulate the liver to secrete more bile, which aids in the breakdown of fats and the absorption of nutrients.

I hope by now you are no longer afraid of the dark side of Mexican food. Follow this recipe and these worries will be a distant memory. Welcome to the brighter, healthier side of our beloved Mexican food fiestas!

Avocado Soup Mexican Style

Serves 4


  • 2 avocados, ripe, pitted, peeled, and mashed
  • 2 TBS EV Olive Oil
  • 1 brown onion, chopped
  • 3-4 cups homemade vegetable stock
  • 1/2 cup almond milk
  • 1 lemon freshly squeezed
  • 1 TBS lemon rind
  • 1 tsp. paprika
  • ½ tsp. ground cumin
  • Pinch cayenne pepper
  • 1 garlic clove, crushed
  • Celtic Sea Salt
  • Freshly ground pepper to taste
  • Lime quarters to garnish

Let’s Get Cracking:

  • Sauté onions in olive oil until browned
  • Place all ingredients in a food processor and blend until combined
  • Place in bowl and chill until served
For more gluten, wheat, dairy, yeast and sugar-free recipes visit

Stuffed Tomatoes with Cashew and Spinach

Written by Lee on . Posted in All, Autumn, Blog Breakfast, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Dessert, Gluten Free, Nutrient Rich, Organic, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

Stuffed Seasonal Delights

Tomatoes are one of nature's true super foods.  They can be cooked in a variety of ways, added to soups, pastas and served up with salads.  If you want to try something adventurous like the Greeks do why not try Stuffed Tomatoes?  An exotic way to incorporate a host of delcious in-season vegetables into one glorious mouthful.

This plump and fulfilling meal can be eaten on its own, with a crunchy salad or as a side dish accompanying your main.

You can devour these cheeky parcels of goodness for breakfast lunch or dinner, they're an anytime of the day delight.

Organic or vine ripened tomatoes are the best to use in this recipe, as they'll not only taste delicious but will create a dramatic and striking effect especially if you want to keep the lids of the tomatoes which you have sliced off and pop them on top like a Top Hat.  The vibrant colours are beautiful together and if you sprinkle on nutritional yeast flakes before you put on their hats you'll get a cheesy, nutty and sweet sensation all in one bite.

Being a high-source of vitamin C, A and B and magnesium, phosphorous and calcium makes tomatoes an extremely nutritive option. They're also a great source of chromium, folate and fibre....who would have thought so much goodness would come from the humble tomato!

If you've never had the pleasure of stuffing a tomato before its quite simple and really alot of fun.

Here's what you'll need...


  • 5 -6 large organic tomatoes
  • 1 cup chopped onion
  • 4 garlic cloves chopped finely
  • 1 cup fresh spinach leaves
  • 1 cup basil leaves
  • 1/2 cup cashews
  • 1 TBS nutritional yeast flakes (optional for sprinkling on before they go into the oven)
  • ½ cup cold pressed extra virgin olive oil
  • 3 TBS fresh lemon juice
  • 1 TBS lemon rind
  • Celtic sea salt and black pepper to taste
How to make:
  • Preheat oven to 180 degrees celsius
  • In a little olive oil saute onions and garlic until brown
  • Scoop out flesh of tomatoes and set aside

Scoop out the Flesh

  • Put all remaining ingredients into a food processor adding olive oil slowly and mix seasoning to taste

Vibrant Green

  • Place in baking tray and drizzle with little EV olive oil and sprinkle with nutritional yeast flakes if you have some on hand.
  • Place in oven on middle shelf for 20-25 mins until cooked through

Delicious Alone or As a Side

For more gluten, wheat, dairy, yeast or sugar-free recipes visit

You can also buy nutritional yeast flakes here.

Happy Cooking 🙂

Lee xo

Quinoa and Vegetable Curry

Written by Lee on . Posted in All, Autumn, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Organic, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

My Golly Gosh This is Good

Don’t you just love a meal that you can sit down to with the complete assurance that what you’re eating is bringing health, vitality and healing to your body?

In the state of the busy world today, it seems that our priorities are so focused on the high speed rhythms of work and priorities, that we don’t have any time to think about what we are feeding the very body that is endlessly chugging us through a life of almost impossible demand.

Those demands require nutrients and that is the key for a functioning body and a healthy life.

Nowadays we are fully immersed in a society where fresh wholesome food is available, yet unfortunately our biggest killers are preventable diseases.  In my opinion we need to get our aprons on, our skillets a-sizzling, and link arms to tackle these issues head on, with enthusiasm and joie de vere.

The idea of preparing nutritious meals at home can seem like a pain to many people. But really there’s no need to feel daunted, it just takes a little practice in the kitchen, planning, and an appreciation of the nutritional value of wholesome ingredients.

The Supercharged Food website and blog are a perfect starting place, providing you with nutrient packed, easy recipes complimented by research that will educate you on the very ingredients you’re cooking with. You can prepare and enjoy disease fighting food knowing exactly how the ingredients are bringing your body into a state of health and wellness. Win-win!

This exotic vegetable quinoa curry is a wonderful meal to include into your transition to a lifestyle of health. Cook up a massive double portion and freeze the leftovers for those busy weeknights or work lunches. I promise that your body and tastebuds will be jumping for joy!

The base of this mouthwatering curry is quinoa (pronounced keen-wah), technically a fruit seed that seems to be growing and growing in popularity due to its versatility and significant health benefits. Quinoa conveniently has a quicker cooking time compared to brown rice and other grains, and accompanying flavours are absorbed beautifully, making it a great option for sweet or savoury cooking.

The uses of quinoa are remarkably diverse, and it can be used in pilaffs, gluten free risotto’s, soups, salads, or as an interesting addition to stuffed capsicums, tomatoes or mushrooms.  I personally love to use fluffy royal white quinoa to make a satisfying gluten free breakfast porridge.

One very important thing to remember before cooking with quinoa is to wash the seeds, as they contain a naturally occurring outer coating called saponin, a defense mechanism of the seed that is toxic to humans. This can be easily removed by placing the seeds in a fine sieve, washing under a tap and using your fingers to scrub off the residue. Saponin has a bitter taste, so a taste test before cooking will ensure that it has been removed.

So why is quinoa really selling out in supermarkets? What are its real claims to fame besides being a convenient grain substitute? The rage for quinoa has its roots in the knowledge that unlike other grains, it is a complete protein. The superfood uniquely contains all nine essential amino acids required for protein utilization. Vegans and protein junkies rejoice!

Quinoa is the perfect substitute for animal protein, therefore a lunch ingredient of high biological value that will fill your tummy and protect you from the haunting idea of eating that sugar laden doughnut during your 3 o’clock slump. Quinoa is also rich in iron and magnesium, and provides fibre, vitamin E, copper and phosphorous, as well as some B vitamins, potassium and zinc.

Studies confirm that quinoa is a very good source of flavanoids, particularly in its high levels of quercetin and kaempferol antioxidants.  Quercetin has been found to be valuable in cases of allergic reactions due to its ability to inhibit the production and release of histamine.  It has also been linked to an improvement in the health of capillaries and connective tissues, as well as having important antiviral and immune support benefits.

Kaempferol is known for its strong antioxidant and anti-inflammatory properties. Evidence has indicated that kaempferol is one of the most important flavanoids that inhibit heart, spinal cord and brain disease, and studies have shown that it can help the treatment of cancers, cardiovascular disease, neuron disorders and cholesterol.

I could go on forever. There is so much valuable evidence out there showing the countless benefits of this superfood. Try out this delicious, hearty curry as a way to include quinoa’s wonderful benefits into your life.

Vegetable Quinoa Curry

Serves 4

  • 1 cup quinoa, rinsed
  • 2 cups baby green beans
  • 1 head cauliflower chopped into florets
  • 4 carrots, peeled, thinly sliced
  • 3/4 cup chopped coriander
  • 1 1/2 TBS coconut oil
  • 2 tsp. grated fresh ginger
  • 1/2 cup cashews
  • 2 cups vegetable stock or water
  • 1 large onion, cut into strips
  • 2 tsp. cumin seeds
  • 1 tsp. turmeric powder
  • 1 cup coconut milk
  • 2 tsp. minced garlic
  • 2 tsp. ground coriander

Let’s Get Cracking:

  • Bring a saucepan of water to the boil and add quinoa cooking for 5 mins
  • Add green beans and cook for a further 5 mins
  • Now drain and set aside in a colander
  • In a frying pan sauté garlic, ginger and onions in coconut oil push to one side and toast cumin and coriander and turmeric for a couple of minutes, stirring consistently
  • Add cauliflower, cashews and carrots and stir fry for a couple of minutes then add stock and bring to boil then reduce heat to simmer and stir through coconut milk cook for 10-15 mins
  • Remove from stove and stir coriander through and then fold in quinoa and green beans
For more gluten, wheat, dairy, yeast and sugar-free meal ideas visit

Brainy Salmon Pate

Written by Lee on . Posted in All, Autumn, Blog Dinner, Blog Lunch, Blog Snacks, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free

  Salmon Pate I heart salmon... In fact you could say I’m a salmon addict. Trawl through the latest research and you’ll find countless reasons why this super fish is one of the healthiest types of fish around. One of my favourite reasons to eat wild caught salmon is the omega-3 fat content which helps to reduce inflammation and reduce the pain of inflammatory conditions. Even if you don’t suffer from inflammation, we all need to increase the amount of heart healthy Omega-3s in our diets and oily fish is one of the best sources for these essential fatty acids (did I mention that they were ESSENTIAL?).  Here are some more healthy fats.
Another reason to celebrate this wonder fish is that, contrary to other common fish varieties; beautiful wild salmon can be eaten without dramatic concern for its mercury content. So there’s no need to be salmon-phobic about heavy metals. Read more about Wild Salmon and Super Foods here.
Above and beyond the obvious health benefits of salmon, its source of Omega 3s and protein content, Wild Salmon has some other unfamiliar but highly beneficial claims to fame.
As little as 110gm of Salmon contains your daily allowance of Vitamin D. Vitamin D, is not abundant in most food choices, and one of the best ways to get a shot is a good dose of sunlight! Given the sedentary nature of the jobs we lead today, a good daily measure of sunshine is usually hard to come by, that’s why many of us have become severely deficient.
It also contains vitamin B-12 THAT wonder vitamin which assists in the prevention of anemia and combats tiredness, anxiety and depression. Canned salmon also has a wonderfully large amount of calcium, due to the fact that the bones are preserved with the fish. Don’t fear these little critters, they literally disintegrate once you mash the salmon! Vertebrae have never been so healthy!
Pay particular attention to the type of canned salmon you buy and ensure its Wild. Most ‘Atlantic Salmon’ has come from farmed sites, where fish are crammed together and fed an horrific concoction of soy protein, corn, antibiotics (the fish are bound to get sick in such tight confines!) and even pigments to ensure what we see looks like the real deal ‘pink’ or ‘red’ salmon.
To keep this pate together gelatin is my go to ingredient. Gelatin is a colorless, odorless, and tasteless thickening agent, which when dissolved in hot water and cooled, forms a jelly to hold other ingredients together.  Supercharged with nutrients the truth is that it’s essentially a cooked form of collagen which helps to repair skin, hair and nails.
Gelatin is 35% glycine, an amazing anti-inflammatory compound, particularly good at healing and soothing the intestinal lining aka gut and digestion issues. Gelatin is also a great source of arginine, a well-known component to many ‘fat loss’ supplements.  Here's some more info about the wonders of gelatin. So why spend fortunes on expensive amino acids that help regulate the metabolism, when we can find them in nature?
All of the pate ingredients are readily available and not cost prohibitive (yay!) so why don’t you create a little salmon variation in your diet and served it up as the French do?
Enjoy with gluten free bread or crackers or crunchy kale chips.
  • 1 can salmon (415 gms)
  • 2 TBS lemon juice
  • 1 tsp lemon rind
  • 1 TBS chopped fresh dill
  • 1 TBS gelatine
  • 1 small red onion chopped
  • 1 TBS fresh parsley chopped
  • 1 TBS capers (rinsed and drained)
Here's how to get smart
  • Remove any bones from salmon and drain but reserve the liquid
  • Place salmon, lemon juice, rind and dill into a food processor and blend until combined
  • In a saucepan on a medium heat sprinkle the gelatine over 2 TBS of the reserved liquid until the gelatine dissolves
  • Add to the salmon mixture, stir in the onion, parsley and capers.
  • Refrigerate until set
For more gluten, wheat, dairy, yeast or sugar-free recipes visit Lee 🙂

Cheesy Spinach Quiche

Written by Lee on . Posted in All, Autumn, Blog Breakfast, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Organic, Spring, Sugar Free, Summer, Wheat Free, Winter, Yeast Free

Yummy Quiche Squares

I have a soft spot for eggs.  Quality eggs are an affordable compact package of nutrition, full of high-quality proteins, vitamins, minerals and essential fatty acids and should be included as a part of any healthy diet. But unfortunately an egg just isn’t an egg anymore and nowadays it pays to shell out the (slight) premium to enjoy good quality eggs.

So what is a good quality egg you may ask? The answer is simple. A fresh one, preferably organic and one that you can knowingly claim has been fed only a natural diet. (Think worms, grubs, dirt, grass…. Gets you salivating doesn’t it?)

Your best bet when on the search for the perfect egg is to head to your local farmer’s market or co-op and start asking questions. Be on the hunt for honest farmers who leave their chickens with fresh air, plenty of sun and room to move.  Farmers who allow their chickens a diet free of reconstituted corn pellets are proud of their eggs and you’ll want to grab these babies by the dozen (or two!).

It goes without saying, given that if you’re trying to avoid gluten and wheat, then “Grain Fed” chickens are an absolute no-no. A chicken that is ushered outside for a few minutes a day can be labeled “Free-Range” in the supermarket, so just because a carton says “Cage Free” or “Free Range” doesn’t mean they’ve been fed and nurtured optimally. The difference nutritionally is astronomical.

Several studies have shown that pasture fed eggs, compared to their supermarket counterparts contain up to 3 times more Vitamin E, ¼ less saturated fat, 1/3 less cholesterol and 2 times more omega-3 fatty acids.

You really are getting more bang for your buck when you buy the best. Try this tasty Quiche recipe which real men and women will want to gobble up!

Cheesy Spinach Quiche

Serves 4

  • 5 large eggs
  • 1 1/2 TBS olive oil
  • 1 brown onion chopped
  • 4 garlic cloves, sliced
  • 2 cups fresh spinach leaves, washed, dried and chopped
  • 1 tsp. sea salt
  • 1 punnet fresh multicoloured baby tomatoes
  • 1/4 tsp. freshly ground pepper
  • ¼ cup basil, finely chopped
  • 1/2 cup pine nuts, toasted  plus extra for garnish
  • ¼ cup  nutritional yeast flakes
  • ½ -1 cup almond milk

Let’s Get Cracking:

  • Preheat oven to 200 degrees Celsius
  • Grease a square baking dish
  • In a frying pan sauté garlic and onion in olive oil until brown
  • Place spinach, pine nuts and basil in the pan and cook for a couple of minutes
  • Set mixture aside
  • In a bowl whisk eggs and almond milk until light and fluffy then season and stir through yeast flakes and spinach mixture
  • Place in oven for 30-45 mins until set
  • Remove from oven and let cool then slice into wedges, garnish with additional pine nuts and baby tomatoes
For more gluten, wheat, dairy, yeast and sugar-free recipes visit
Happy Cooking 🙂

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

Chicken, Turnip and Cashew Red Curry

Written by Lee on . Posted in All, Autumn, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Gluten Free, Nutrient Rich, Sugar Free, Supercharged Food Menu, Wheat Free, Winter, Yeast Free

Oh My Golly Gosh

You don’t have to be daunted by curries, this recipe is simple to make and delivers a winning result without the fuss. In India, it is not uncommon to eat curry for breakfast. While this isn’t everyone’s cup of chai, knowledge of the disease fighting power of this scrumptious concoction may have you re-thinking your reluctance. Alongside the health benefits, the experience of cooking this curry is a joy in itself. When the spices hit the pan be prepared to be whisked off into a sensory experience of kaleidoscopic aromas and flavours. Ahhhhhh. I want my curry, and I want it in a hurry!

The beauty of this delectable dish lies in the diversity of ingredients, delivering a vast array of natural medicines and disease busting qualities that your body will be ever so thankful for. One of my favourite foods, garlic is an amazing super food containing active compound allicin. This compound is known to have anti-fungal, anti-bacterial, anti-viral properties to keep your immune system in tip-top health. Coconut oil contains lauric acid, which in the body is converted into monolaurin, a monoglyceride compound that has been found to increase metabolism and improve the condition of skin and hair. Monolaurin also disrupts the lipid membranes in organisms such as fungus, viruses and bacteria and helps to keep gut flora healthy. Two great reasons why this curry should be enjoyed not only for the taste but also its amazing health benefits.

Another is that it contains turnips, a member of the cruciferous family, alongside kale, collards, broccoli and cabbage and it’s no big surprise that this ingredient is a secret weapon in the nutritional department. Turnips are high in vitamins A and C; antioxidants that together play an important role in stimulating the body’s immune response by boosting the formation of antibodies and white blood cells.  Vitamin A also maintains epithelial cells, which are responsible for keeping body surfaces healthy so that they can act as barriers to infection. The world needs more turnips and there are so many great ways to enjoy them, as crunchy fries, hearty mash, in curries, stir fries and casseroles.

If you’re looking for more reasons to eat curry for breakfast, studies have revealed that India has four times less the incidence of Alzheimer’s disease than their American counterparts. The saviour is believed to be turmeric, a spice consumed daily throughout India. The active ingredient curcumin contains potent anti-inflammatory and antioxidant properties linked to the prevention of degenerative disease. It has been reported to have great benefits in people with auto-immune diseases as it lowers inflammation levels.

Coriander is high in flavanoid antioxidants and dietary fibre that together work to protect colon mucous membranes from cancers. Studies have also shown that coriander has significant anti-inflammatory effects, and protects the body from nervous system disorders. Using freshly ground and sprinkling fresh coriander onto dishes doubles its effectiveness. If you’re using ground spices they do go off quickly so it’s best to purchase small quantities at a time and store them in airtight containers.

Cardamom is a member of the ginger family and adds an aromatic, spicy quality to dishes. It is also used in sweets and plays a role similar to that of cinnamon. Did you know that cardamom in an excellent source of manganese, with just one tbsp supplying around 80% of your daily value?  Manganese is a co-factor for the enzyme superoxide dismutase, a powerful free radical scavenger, protecting the body’s cells from oxidative stress and also repairing them.

Chicken, turnip, and cashew nut red curry is a wonderful dish if you’re looking for an injection of health boosting nutrients and an exotic culinary adventure.  You can add your own ingredients to your taste too, once you have created the sauce base use your favourite ingredients to create differing flavours. By adding tomatoes, red peppers, ginger or lime you can zest it up to your liking. Experiment and see what you can come up with.

Chicken, Turnip and Cashew Red Curry

Serves 4


  • 4 chicken thighs
  • 3 round turnips cubed
  • 1/2 cup raw cashews
  • 1 TBS coconut oil plus extra
  • 1 400 ml can coconut milk
  • 1 brown onion - thinly sliced
  • 4 large cloves garlic sliced
  • 2 TBS whole cumin seeds
  • 1 level TBS red curry paste (no additives) I use Thai Gourmet Red Curry Paste
  • 2 tsp ground coriander
  • 2 tsp turmeric powder
  • 1 tsp cardamom powder
  • 1 tsp sea salt
  • Handful of fresh coriander
  • Freshly cracked pepper
How to:
  • In a large saucepan, heat coconut oil on medium heat
  • Add garlic and onions and sauté until browned
  • Add more coconut oil if necessary and add spices and red curry paste
  • Mix then add chicken, browning on both sides
  • Once browned add coconut milk, cashews and turnip bring to the boil
  • Cover and reduce heat to low, simmering for about 30 minutes
  • Just before serving dress with fresh coriander
For more gluten, wheat, dairy, yeast and sugar-free recipes visit

Daikon Ravioli with Sundried Tomato and Sunflower Seed Cheese

Written by Lee on . Posted in All, Autumn, Blog Lunch, Blog Salads, Candida Friendly, Gluten Free, Nutrient Rich, Organic, Sauces, Seasonal, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

Raw Ravioli

A stuffed ravioli that actually makes you lose weight? According to the wisdom of Chinese medicine, daikon, due to its astringent nature, aids the liver in the metabolism of fat and protein and helps to promote weight loss.

This eye catching dish is a modern take on traditional ravioli with no floury work surfaces in sight. Raw and crunchy it comes in three parts. The celebration of the cheesiness of the sunflower seeds, the sweetness of the sun-dried tomatoes with flecks of basil and the peppery delicateness of the daikon blend together well to create a beautifully balanced mouthful of yum.

Raw daikon is abundant in digestive enzymes diastase, amylase, and esterase, which are very similar to those found in the human digestive tract. Raw daikon is used throughout Japan to aid digestion.   It also contains vitamin C and folacin and is a cruciferous vegetable which has cancer-protecting potential.

Daikon is very versatile too, you can have it raw, cooked or even grated in a tea which is said to act as a decongestant and reduce fever.

Here's how to create a daikon ravioli that even Nonna would be proud of...


  • 1 large daikon sliced finely into circles
  • 1 lemon juiced
  • ½ tsp Sea Salt
  • 2 cups warm filtered water

Place the lemon juice in a bowl of warm water add daikon, sprinkle with sea salt and soak for 20 minutes. When finished drain off the water and pat daikon dry on paper towels and set aside. Whilst you are waiting for the daikon you can make the cheese.

Sunflower Seed Cheese


  • 1 cup sunflower seeds (soaked overnight)
  • 2 garlic cloves
  • 1/2 lemon juiced
  • ½ tsp sea salt

Place seeds in food processor and mix until a smooth paste is formed. For a creamier cheese add filtered water. Place in refrigerator to firm up and make the sauce.

Sundried Tomato Sauce


  • 2 TBS nutritional yeast flakes
  • 1 jar sun-dried tomatoes, in olive oil undrained
  • handful fresh basil
  • 2 garlic cloves, minced
  • 2 TBS olive oil to taste and for drizzling
  • Sea Salt and freshly ground black pepper, freshly ground to taste

Place all ingredients in a food processor  until it becomes a smooth texture you can add more olive oil until you find your desired consistency.

Now place your favourite salad leaves on a plate and top with daikon ravioli sandwiched with cheese.  Spoon sun-dried tomato sauce over the top and drizzle with olive oil.


For more gluten, wheat, dairy, yeast and sugar-free recipes visit


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