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Posts Tagged ‘dairy free’

Upton’s Naturals Meal Kits

Written by Lee on . Posted in Food & Drinks, Ingredients, Reviews

Upton's Naturals have done it again (read my previous review here). But this time they've made it even simpler and quicker to eat 100% vegan, real, whole ingredients...already made into a real meal!

Without dehydrating or adding loads of chemicals and extra preservatives, Upton’s Naturals have managed to make two beautiful Thai inspired curries with real, fresh and vegan-friendly ingredients.

The benefit of these two healthy meal kits is that they're not only delicious but super simple to get on the table. With a busy schedule or after a long day of work, sometimes it's hard to find the energy and time to create a whole meal from scratch. With Upton’s Naturals kits on hand, lunch or dinner can be ready within minutes!

First new addition to the menu is a massaman curry. While it's based on an authentic Thai recipe, it doesn’t make use of any animal products. Instead, the curry is made with coconut milk, tofu, and vegetables like carrot, green beans and potato served with rich purple rice.

The Thai curry noodle dish is great for a quick and healthy work break lunch that isn’t from the cafeteria. This noodle curry includes winged beans which are rich not only in protein but also in antioxidants like tocopherols that help the body use vitamin A.

Cooking each of these curries on the stove top only takes about 3-5 minutes and leaves an aromatic hint of flavours like lemongrass, cumin, coriander, nutmeg, cinnamon, and star anise drifting through the kitchen!

With meals priced from only $8.95, Upton’s Naturals offer cost-effective convenience without the processed, pre-made junk from a convenience store.

Just simple, real food made into real meals.

Visit Upton's Naturals or follow them on Twitter,  facebook and instagram.

Jo & Co B-Mite Savoury Spread

Written by Lee on . Posted in Food & Drinks, Ingredients, Reviews

Move over vegemite...there’s a new savoury spread taking over the shelf!

Jo & Co Foods is a healthy food company dedicated to producing food that tastes delicious and is also good for you and your gut.

They have a specially created B-Mite savoury spread which is crafted from natural and certified organic ingredients. Made with 7 naturally occurring B vitamins, antioxidants, omega-3, amino acids and peptides, the spread works to help convert our food into fuel, enabling us to stay energized throughout the day.

BMITE is a blend of naturally occurring vitamins, minerals, antioxidants, omega-3, amino acids & peptides providing you with instant energy & mental alertness. These help to provide you with immune system, digestive system, and cardiovascular support.

This dairy-free, vegetarian and vegan-friendly spread is filled with delicious ingredients including organic sesame seeds, organic tamari (soy), nutritional yeast flakes, organic coconut cream, organic maple syrup, garlic, pineapple and ginger spices.

It is absolutely delicious as a spread on toast, in a sandwich, served with crackers and avocado, or to add an umami flavour hit to savoury dishes or sauces.

Since BMITE contains certified organic ingredients, it ensures the quality of nutrition and the protection your gut microbiome remains supported for the health of mind and body.

A healthy alternative to store bought vegemite is now here! With ingredients crafted by nature, you'll love the health benefits in a tasty snack without all the effort!

Find out more about this delicious and healthy spread here and follow them on instagram here.

A Whole New Way to Eat + Greek Lemon Chicken with Farro Recipe

Written by Lee on . Posted in Books, Reviews

A Whole New Way To Eat_CVR

Are you ready to look at food through a whole new lens?

Vladia Cobrdova, former juice bar girl, turned Chief Operating Officer of aboutlife, businesswoman, nutritionist and wellness ambassabor has just debuted her new beautiful book, A Whole New Way to Eat.

In her book, Vladia focuses on real food and healthy eating, rather than following the latest dieting craze. A Whole New Way to Eat contains over 135 classical recipes, like butter chicken, with a healthy twist, making them simple enough to prepare and delicious enough to enjoy. The book celebrates Vladia’s work at aboutlife, including her scrumptious recipes that have been made famous in their marketplaces and cafes all over Australia.

I recently had the chance to spend time at the aboutlife store Double Bay, launching my latest book Fast Your Way to Wellness and afterwards snuck in a chat with Vladia over an English breakfast tea.  

She says "I love inspiring people to get back to natural foods and a real way of eating like our great grandparents use to". Vladia's first food influencers were her grandmother and mother, who raised her on wholesome and real food.

Growing up in the former Czechoslovakia under a strict communist regime, meant ducking out to the nearest takeaway or fast food outlet was simply impossible. She says she was lucky in that sense, her food foundations were always real honest food, small portion sizes and an appreciation of home cooking.

Dreaming about food

A quick selfie at aboutlife


       

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Whether you’re following a paleo-based diet, you’re an inspired vegan or you just want to create something equally delicious as it is healthy, A Whole New Way to Eat has got you covered! The book focuses on eating and cooking real food that every part of you will love - from your taste-buds to your gut. Vladia emphases the importance of using food in its most natural state, like eating seasonal foods that are free of unwanted pesticides and chemicals.

Whether it’s her Veganola for breakfast, Salted Almond Butter Smoothie for a pick-me-up or her Purple Cabbage Dumplings recipe for dinner, Vladia has perfectly balanced spices, tastes and nutrients to ensure that each recipe is made to perfection.

Cooking with A Whole New Way to Eat is a wonderful way to ensure that everyone around the table is loving what they’re eating and that their bodies are loving them right back afterwards!

One of my favourite recipes from the book is the Greek Lemon Chicken with Farro and Wild Rocket and Vladia has kindly shared it with us.  

Congratulations on your new book Vladia!

You can follow Vladia on instagram here.

GreekLemonChicken

GREEK LEMON CHICKEN WITH FARRO & WILD ROCKET

Prep time:

20 minutes, plus overnight soaking

cooking time: 1 hour

Serves 4

Ingredients: 

  • 200 g (7 oz/1 cup) farro (spelt)
  • 60 ml (2 fl oz/¼ cup) olive oil
  • 4 chicken Marylands (leg quarters), about 1.5 kg (3 lb 5 oz) total 
  • 1/3 cup garlic cloves, finely chopped
  • 500 ml (17 fl oz/2 cups) Bone Broth
  • 80 ml (2½ fl oz/1/3 cup) lemon juice
  • ½ teaspoon each salt and freshly ground black pepper
  • 1½ tablespoons finely chopped sage leaves
  • ¼ cup thyme leaves, plus a little extra to serve
  • 1 tablespoon dried oregano
  • 2 eggs, lightly beaten
  • 2 large handfuls rocket (arugula)
  • 1 teaspoon lemon zest
  • Extra virgin olive oil, for drizzling

Method

Place the farro in a bowl, cover with cold water and soak overnight.

The following day, preheat the oven to 180°C (350°F).

Heat the olive oil in an ovenproof frying pan over high heat. Cook the chicken until golden all over. Remove and set aside. Add the garlic to the same pan and stir for 1–2 minutes until golden. Drain the farro and add to the pan with the chicken, broth and 250 ml (9 fl oz/1 cup) of water. Bring to the boil, then add the lemon juice, salt, pepper and herbs and stir to combine. Cover the pan with a lid or foil and bake for 40–50 minutes until the farro is tender.

Remove the pan from the oven and gently stir the egg through the farro. Bake, uncovered, for another 10 minutes or until the egg is creamy but not scrambled. Remove from the oven and fold the rocket and lemon zest through. Sprinkle with the extra thyme and a drizzle of olive oil and serve immediately.

Images and recipes from A Whole New Way to Eat by Vladia Cobrodova (Murdoch Books, RRP $39.99).

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.

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

Ingredients

  •  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

Ingredients:

  • 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 www.superchargedfood.com

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...

Ingredients

  • 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 www.superchargedfood.com

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 www.superchargedfood.com

Baba Ganoush

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, Vegetarian, Wheat Free, Winter, Yeast Free

Vibrant Eggplant

Eggplants are a funny vegetable, a bit like coriander, I think you either love them or hate them. For me, it needs to be cooked right and given the attention it deserves. If you do give it that extra love and attention, eggplant becomes wonderfully rich and nutritious vegetable that is particularly versatile in adding bulk to gluten free diets.

So unique is Eggplant that it contains a rare antioxidant known as Nasunin. Found under the peel of Eggplant’s intensily purple skin, Nasunin has been shown to protect brain cells from free radical damage.

Eggplant also has vitamins and minerals in spades, rich in manganese, folic acid and the ever-important thiamine, the mineral that helps convert blood sugar into glucose for energy. More importantly is the fibre content of eggplants, with a single cup serving of eggplant containing 3g of beautiful, filling, detoxifying fibre. Load up on the stuff guys, when you think your reaching your target (30 grams a day) look at the fibre you’ve eaten and double it!

The addition of Tahini in this Middle Eastern spread is a vital component for texture and taste. Thankfully it comes with a dose of goodness to boot. Did you know that just 2 tablespoons of the stuff gives you a whopping 130mgs of calcium? Not bad for something that tastes so good.

Baba Ganoush

Tahini is a nutrient dense food source containing Vitamins E, F and T as well as broad spectrum of B vitamins. It also contains a true treasure trove of essential minerals and amino acids. Indeed one serving of tahini is 20% complete protein. This makes it a denser form of protein than milk, soybeans and most seeds and nuts!

And now onto one of my favourite spices….cumin.

Cumin is an essential ingredient in my kitchen spice draw; it’s been used extensively in many cuisines throughout history. In Ayurvedic medicine particularly, it's seen to be increasingly helpful with digestive disorders. Cumin seeds appear to stimulate the pancreas to release valuable enzymes and allow nutrients to be absorbed into our bodies.

Baba Ganoush makes a wonderful topping or dressing for salads, or a dip for crunchy veggies.  You can also team it with quinoa and use as a chunky sauce to add flavour.

Here's how...

Ingredients:

  • 1 large eggplant 9 TBS tahini
  • 4 garlic cloves finely chopped
  • Sea Salt to taste
  • ½ cup lemon juice freshly squeezed
  • ½ tsp ground cumin
  • Chopped parsley to garnish
How to:
  • Preheat Grill
  • Prick the eggplant with a fork to allow steam to escape
  • Grill eggplant for 15 mins turning frequently until eggplant skin is charred
  • Remove and let cool
  • Split eggplant in two lengthwise and remove pulp discarding the skin
  • Squeeze out excess moisture
  • In a bowl combine pulp, tahini, garlic, sea salt, cumin and lemon juice and adjust seasonings if need be.
  • Sprinkle with chopped parsley
  • Serve with gluten free crackers
Serve dip with crunchy Kale chips or gluten free crackers for a totally healthy snack.
For more gluten, wheat, dairy, yeast and sugar-free recipes visit www.superchargedfood.com
Happy Cooking 🙂 Lee x

Galloping Goulash Hungarian Style

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

Galloping Goulash

A simple meat and veg dish should never bring back childhood memories of monotonous, dull weeknight dinners!  The slow cooked tenderness of the meat and the tantalising coalescence of flavours within this hearty Hungarian style galloping goulash will blow that stigma right out the window!  As well as containing a range of nutritional benefits, this troop pleaser has a fascinating history to bring a little dinner table culinary intellect to the family feast. When you're starting off your journey of healthy eating it may seem a bit daunting at first, but after you have the hang of using fresh ingredients and time saving tips cooking will become almost second nature.

Here are some tips on how to get started on a healthy eating plan.

Zoltan

The word goulash derives from the Hungarian word gulyas, meaning cattle stockmen or herdsmen. From the middle ages and well into the nineteenth century, the great Hungarian plain known as the Pusza was home to massive herds of cattle driven in tens of thousands to trade with Europe. It is believed that during the nights of these long journeys, the herdsmen would pick out the weaker animals to be slaughtered, cooking them in a large cauldron and combining them with vegetables to make a hearty stew. The large scale reforms of the Holy Roman Emperor and Hungarian King Joseph II after 1780 resulted in the Hungarian population seeking symbols of national identity to help assert independence.  As the years rolled by, the recipes found their way to the peasant population, and during the end of the nineteenth century during a period of burgeoning national awareness, the goulash descended into the dining rooms of the wealthy, making it a highly fashionable meal all over the country, and a defining characteristic of Hungarian national identity.

Fiery Paprika

Paprika, the signature ingredient of this hearty dish gives goulash its distinct red colour and didn’t actually become a part of the dish until the Turkish brought it in during their invasion of the Hungarian plain in the sixteenth century. Herdsmen who had contact with invaders got hold of the ingredient and used it to add flavour to their usual stew, and thus, Hungary adopted paprika as a national spice and the goulash we see today was born! We should be ever grateful for this wonderful exchange, as paprika is an ingredient high in cartenoids, responsible for its fiery red colour. Cartenoids act as antioxidants, promoting immune function and the protection against oxidative damage to cells. Studies have shown that individuals with a high concentration of cartenoids in their blood have a decreased risk of cancer and heart disease.  If you're wondering about how to get the most out of your anti-oxidants try this yummy anti-oxidant salad.

Assuming you don’t stock a cauldron in your kitchen, this recipe engages the use of a trusty slow cooker. For more ideas on appliances for a healthy kitchen see my fave Tools of the Trade.  I’ve been obsessed with my slow cooker lately and it’s so easy just to throw in the in the morning, and come home to an enticing intermingling of flavours and meat so tender you could cut it with a spoon. Nutritionally, slow cooking is a preferred method of cooking due to its prolonged use of lower temperatures. Animal cells within the meat are surrounded by a thin membrane that is easily dissolved by digestive juices, however, when cooked quickly and at high temperatures, this membrane will toughen, slowing digestion and impairing nutrient uptake.

Slow Cooking Cauldron Style

Slow cooking breaks the cell walls in the plant and animal ingredients, allowing a significant uptake of vitamins and minerals into your body. The tenderization is an important factor in digestion and if you have digestive issues slow cooking is highly recommended.  Whilst heat has an impact on the nutrient content of the ingredients, with slow cooking you can rest assured that almost all of the nutrients leeched into the water will be retained under the lid of the pot, and are consumed within the saucy goodness of this historically significant stew.

What are you waiting for? Let’s get cooking…

Goulash- Hungarian Style

Serves 4

Ingredients:

  • 2 TBS olive oil
  • 2 red capsicum, sliced
  • 2 garlic cloves crushed
  • 1 large yel­low onion, chopped
  • 750 gms stew meat
  • 3 turnips cubed
  • 1 TBS lemon rind
  • 1 cup diced tomatoes
  • 2 TBS sweet Hun­gar­ian paprika
  • 2 Cups beef stock
  • 1 tsp. car­away seeds
  • 1 tsp. Celtic Sea Salt

How to:

  • Melt Olive oil in saucepan and add capsicum, garlic and onions.
  • Cook until onions are translucent.
  • Add paprika, caraway and toast in the pan on medium heat for a few minutes.
  • Add beef, turnips lemon and tomatoes and stock and bring to the boil and then simmer for 45 minutes to 1 hour.
  • Can be thickened with coconut milk if required but the turnips will help thicken also.

For more gluten, wheat, dairy, yeast and sugar-free recipes visit www.superchargedfood.com

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.
Ingredients
  • 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 www.superchargedfood.com 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 www.superchargedfood.com
Happy Cooking 🙂
Lee

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