Posts Tagged ‘vegetarian recipes’

Roasted cauliflower, fennel and ginger soup

Written by Lee on . Posted in Blog, Blog Dinner, Blog Lunch, Dairy Free, Gluten Free, Heal Your Gut, Organic, Seasonal, Sugar Free, Vegetarian, Wheat Free, Winter, Yeast Free

It’s officially time of the year for stews, pho, dessert (or maybe that’s just me?), and of course, we can’t forget soups.

If you’re a meal-planner like me, this soup is a kitchen staple; you need to get it into that plan ASAP. It’s my secret new recipe and it may or may not change your life.

That’s right – I said secret. Consider yourself part of the Supercharged Food Secret Soup Community!

Welcome one and all!

I’ve created this roasted cauliflower, fennel and ginger soup to provide a super simple, delicious and healthy soup that's brimming with robust flavours and prebiotic rich vegetables to boost your gut health and immunity this winter.

It’s the perfect soup for when you feel a sniffle coming on or you feel like something a little zestier than your run-of-the-mill vegetable soup. But to be totally honest, you don’t need a special occasion to whip up this magic – it’s the kind of soup you could have every single day. It’s my everyday kind of soup.

Seeing as you’ve now officially joined the Supercharged Food Secret Soup Community, you’re probably wanting to know the "perks of being a cauliflower" oops member. Well, the main administrators for this soup are fennel, ginger and cauliflower. So, I’ll do the introduction – everybody, meet fennel, ginger and cauliflower.

Fennel loves looking after your bones and can even improve your skin health. If you’re feeling a little bit sluggish, it can help aid digestion and improve your mood and that's always a bonus.

Ginger is a bit of a zesty character but not one to be missed in this mighty trio! Single-handedly helping to fight off inflammation, whilst ginger can be very zesty, it'll always be there to pick up the pieces if you’re feeling nauseous or experiencing muscle soreness.

Finally, cauliflower is the head-honcho in this bowl of goodness. Full of vitamins and minerals to improve your overall health and  high in anti-inflammatory properties to keep you fighting winter bugs all pretty much year long, cauliflower is a long standing ingredient in the SCF soup community!

Add these three together and you’ve got quite the combination.

I've included my anti-inflammatory Golden Gut Blend in this recipe because it loves your gut. Containing diatomaceous earth, along with turmeric and other deliciously healing spices, it works to aid digestion and reduce inflammation to keep your insides glowing and happy. No soup is complete without it. Trust me on this one!

So there you have it - a new recipe for your weekly meal plans.  I hope you feel welcomed into our soupercharged community and feel ready to take on simple soup-making, one veggie at a time!

Roasted cauliflower, fennel and ginger soup


  • 1 red onion quartered
  • 4 garlic cloves
  • ½ head large cauliflower (cut into florets)
  • 2 fennel bulbs chopped and cored
  • 500 gms stock of choice
  • 3 tbs hummus (optional, I had this in the fridge)
  •  1 TBS Golden Gut Blend   (or use 1 tsp tumeric and pinch cinnamon and black pepper)
  • 1 tsp sage leaves
  • pinch fennel seeds
  • 2 tbs wheat free tamari
  • 2 tbs lemon
  • 1 knob ginger (peeled) 


  • Preheat oven to 200 degrees Celsius 
  • On a baking tray place red onion, garlic cloves, cauliflower and the fennel. 
  • Bake for 30-35 minutes until crispy. 
  • Remove from the oven and place in a blender with remaining ingredients. 
  • Blend until creamy. 
  • Pour into heavy bottomed saucepan and place on stovetop. 
  • Heat through on low to allow flavours to meld. 
  • Season to taste. 
  • Let cool slightly and serve warm. 
  • Decorate with fennel fronds.

Happy cooking,

Lee x 

Raw Almond Croquettes

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

When I fall in love with something I eat it repeatedly. 

Take these delicious almond croquettes for example, even the name evokes in me a warm fuzzy feeling. Every time one enters my mouth, I still have that same old familiar first encounter feeling, you know the one that never quite leaves you, the one that is at its most natural. Like first love.

Speaking of natural these croquettes are a world away from the diminutive, bread crumbed, deep-fried, old style versions, full of binders and fillers that loiter in counter-top bain-maries at fast food joints getting drier by the moment.

A brief history lesson into croquettes, from the French verb croquer, "to crunch" and you’ll find that they've been hanging around for centuries, with food historians believing that recipes for croquette-type dishes likely descended from Ancient Roman rissoles. These little football shaped snacks were not built in a day.

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.

Vegetarian Lettuce Leaf Tacos

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

Vegetarian Tacos

I have fallen stupendously head over heels for this garden fresh and tasty take on the traditional taco. It has just the right amount of spice and lime-zing whilst still being incredibly flavoursome.

Who needs an El Paso seasoning mix loaded with hard to digest ingredients like sugar, dehydrated vegetables, hydrolysed soy protein, table salt, artificial flavourings, yeast extract, spices, acidity regulators sodium acetate, citric acid and colours such as caramel when you can easily opt for a more natural Mexican inspired dish.

If you're worried about making everything from scratch in one go, you can create all of the fillings the day before and refrigerate. When its taco time all you need to do is layer the fillings into a crispy cos lettuce leaf, scooping in some salsa and adding a dollop of sunflower seed cheese.


Serves 4

Taco Salsa

  • 1/2 tablespoon extra-virgin olive oil
  • 1 onion, finely chopped
  • 2 garlic cloves, crushed
  • 1/2 teaspoon sea salt
  • 1 bunch basil, chopped
  • Small handful mint, chopped
  • 7 tomatoes, diced
  • Juice of 1 lime
  • 1 yellow pepper, finely diced
  • 1 red chilli, chopped finely

Heat the olive oil in a small frying pan and fry the onion over a medium heat until lightly brown, about 6 minutes. Add the garlic and fry until it starts to change colour. Transfer to a bowl and leave to cool.

Add the salt, basil, mint, tomatoes, lime juice and yellow pepper.  Let sit for an hour or so to enhance the flavours before using.

Taco Filling

  • 2 cups pre-soaked raw walnuts
  • 2 TBS wheat free tamari
  • 1 tsp. ground cumin
  • 1 tsp. extra virgin olive oil

Place all ingredients in a food processor and mix to a crumbly consistency. (Don't process for too long as it can turn into nut butter)

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. For a creamier cheese add filtered water. Place in refrigerator to firm up.

To serve

  • 4 Cos lettuce leaves washed and drained
  • 1 TBS nutritional yeast flakes
  • 1 avocado chopped (optional)
  • lime wedges (optional)

Place taco filling, salsa, avocado and cheese layered inside lettuce leaves and sprinkle with nutritional yeast flakes, sea salt and black pepper. Serve with lime wedges.

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

Baked Turnip Casserole

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

Turnips are Tops

Although turnips are not a vegetable in vogue, turnips, in my humble opinion are simply tops. 😉 You know when you look around the table and see people making faces it’s usually because they are disappointed that they aren’t consuming potatoes but unassuming turnips, although not everyone’s favourite are just as delicious in this savoury dish.

If you are watching your insulin levels and are wary of starchy vegetables, turnips make a great potato replacement with the added bonus of being a member of the famous cruciferous vegetable family…think Broccoli, Cauliflower, Kale.

As a result turnips are brimming with disease fighting phytochemicals, allowing the body to defend itself from cancer causing substances. Got a cold? nix the glass of sugary OJ and opt for some turnip casserole…with the juice content of turnips having twice as much vitamin c as its sweet counterpart this dish will have you feeling on top of the world.

If you’re wondering what turnips to use, generally older turnips have a more identifiable and stronger flavor than young turnips. Smaller and younger turnips are sweeter in taste so for a more savoury dish try larger turnips.

Nutritional Yeast, which I use often and sprinkle it into as many dishes as I can, is the perfect substitute in creating that cheesy twist to meals sans the dairy which many people can find troublesome and hard to digest. For people who are on a restricted anti-candida diet it’s ok to consume nutritional yeast as it will not affect candida.

As nutritional yeast is a type of deactivated yeast, it won’t ferment in your stomach and affect healthy gut flora that you are trying to cultivate. What it will do however, is provide you with an amazing spectrum of B-vitamins. Think a few of DAYS worth of thiamin, riboflavin, niacin, B6 and B12.

Baked Turnip casserole is an enjoyable way to incorporate turnips into your meals and turn you from a turnip hater into a turnip lover.

Baked Turnip Casserole


5 round turnips cut into quarters
4 TBS extra-virgin olive oil,
4 TBS almond milk

3 TBS nutritional yeast flakes
1 onion, finely chopped

3 garlic cloves sliced finely
1 stalk celery, finely chopped
1/2 cup red pepper, finely chopped

1 tsp thyme
sea salt to taste
freshly ground black pepper to taste
paprika to garnish

Cook turnips in boiling salted water until tender, about 15 minutes.

Preheat oven to 230 Celsius
Meanwhile In a frying pan heat half (2 TBS) of EV olive oil over medium heat

Sauté onions, celery and red pepper until tender, remove from heat and set aside

Drain turnips then replace in saucepan and add milk and mash with a masher or fork and season. You can also do this step in a blender.

Now add onion mixture, mix gently and add thyme
In a casserole dish place remaining olive oil and spoon mixture into the dish

Sprinkle with nutritional yeast flakes and bake for 15 minutes

Enjoy 🙂

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


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