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Posts Tagged ‘wheat free’

Spicy Meat Balls

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

Spicy Meat-a-Balls

I'm drawn to Italian meatballs and I'm not talking about the guys from Jersey Shore.... On serving these "just like mama used to make" delights, mentioning the words "That’s a spiceeee meat-a-ball" is hard not to do it without gesturing wildly and launching into a heavy fake Italian accent. I know you guys will go ga-ga over this delicious Italian inspired dish which is super easy and packed with healthy ingredients.

Lamb is one of those power packed foods providing the entire body with a wide range of essential nutrients for a balanced and healthy diet.  Packed with protein, iron, zinc, B vitamins, selenium, vitamin D, and long chain omega-3s, lamb certainly provides optimized health and energy to the body.

In a nutshell, lamb provides needed vitamins for the body and immune system function. Vitamin B12, which is an essential vitamin for proper brain function; Zinc supports healthy immune function, cell division and overall growth; Iron is an integral component of haemoglobin and aids formation of red blood cells in the body, omega 3 benefits emotional health and the heart and amino acids are necessary component of every living cell.

Together with fuelling the body these high protein meatballs will certainly spice up your life! The twist of fragrant herbs and spices will heighten your taste buds, with the ground nuts providing a rich and light flavour throughout keeping the meatballs from drying out.

Delicious and bound to please the whole family from the little ones to the more mature. Enjoy as a starter with a roasted cherry tomato dipping sauce or make a meal of it and partner with a quinoa pilaf. Top with homemade relish...

Serve with Quinoa Pilaf and Homemade Relish

Spicy Meatballs

Ingredients

  • 500 grams organic minced lamb
  • 1 organic egg
  • 2 brown onions chopped finely
  • 2 garlic cloves minced
  • 2 TBS fresh parsley chopped
  • 2 TBS coriander seeds
  • ½ tsp turmeric
  • 2 tsp ground cumin
  • 2 tsp Garam Masala
  • pinch red chilli powder
  • 1/2 cup chopped nuts preferably soaked and dried (almonds/walnuts/cashews)
  • Sea salt and freshly ground black pepper to taste
  • 2 TBS Extra Virgin Coconut Oil for frying

Preparation

  • Place all spices and herbs in a bowl and mix
  • Lightly fry onions and garlic in coconut oil then set aside
  • Using your hands mix lamb, nuts, spices, herbs and egg together and then add onions and garlic and season to taste
  • Shape mixture into balls and over a medium stove top heat coconut oil in a frying pan
  • Add meatballs and sear on each side, transfer to the oven at 180 degrees Celsius for 20 min or until cooked
  • Drain meatballs on paper towel and serve by themselves or accompanied with quinoa pilaf or a crispy green side salad.

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

Mini Lamb Koftas

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

mini lamb koftas Red meat has been an important part of the human diet for millennia; the Europeans were nourished by venison, the Native Americans were sustained by bison, and lamb and mutton provided sustenance for the nomads of the Middle East, yet these traditional populations did not suffer from the chronic illnesses, cancer and heart diseases that we see in our modern society.
The modern trend is to now move away from meat eating, in a response to several negative claims that we find in health magazines.
There seems to be a large focus on the benefits on eating vegetables and plant foods, and an avoidance of meat and animal products. However, according to a study published in Psychology Today, roughly 75% of vegetarians return to meat eating, and the most common reason for the former vegetarians decision to switch back was declining health.
Contrary to media health claims, it is unquestionable that red meat has great health benefits, and that it makes a delicious, hearty and satisfying meal.
The questionable factors are the ethical treatment of the animal in its life and death, and the processing of the meat, which will determine its quality.
If you do enjoy red meat, these mini lamb koftas are the perfect reason to eat your meat, as they are bursting with both nutrients and deliciousness! It may cost you a little bit more, but wherever possible, buy good quality organic meat, grass fed, and free from antibiotics, steroids and other chemicals  to ensure a significant increase in health benefits, and beautiful flavour.
Red meat, if it is grass-fed and farmed organically, has some amazing health benefits that should not be overlooked. Here are some reasons that you may like to get friendly with red meat again, and to create a balanced, healthy diet.
Red meat is high in Iron. Yes. We have probably all heard this one, but it is important, especially for women. It is specifically high in heam iron, the most easily absorbed source of iron. When absorbed properly, iron assists the bloods haemoglobin in carrying oxygen to the body’s cells.
Stearic acid. This is a saturated fat, and has been consequently written off as BAD in the eyes of western doctors. However, research shows that despite the prevalent thought that all saturated fats cause a rise in bad cholesterol, stearic acid lowers it!
Zinc. This mineral acts as a powerful immune booster, and can combat the effects of premature ageing due to its significant anti-inflammatory properties. Zinc is also a skin saviour, aiding wound healing that can result from skin conditions such as acne and eczema.
Grass fed meat is high in fat soluble vitamin A, including both retinol and beta-carotene. Retinol is important for proper immune function by fighting infection, and helps to keep your eyes and skin moist. Beta-carotene is a powerful antioxidant, helping to scavenge free radicals in the body, thereby limiting damage to cell membranes, DNA and protein structures of our cells.
Red meat is a great source of complete protein. Protein is paramount to our health, as every cell in the human body is made up of it! Protein provides energy, and is critical to the growth and repair of cells, including the antibody cells of our immune systems which protect the body against pathogens. Protein from red meat is especially important as it contains the full spectrum of amino acids.
The fat from naturally fed ruminants contains significant amounts of EPA, an important omega-3 fatty acid that is also found in oily fish such as wild salmon. EPA is known for its positive effects on cognitive function and emotional health. Low levels of EPA have also been found to coincide with the development and presence of Alzheimer’s disease and dementia. Grass fed red meat is an excellent source of this important fatty acid, as it contains a more favourable ratio of omega-3 to omega-5 fatty acids than conventionally fed cows.
If you have been afraid of eating your red meat, hopefully this will encourage you. And what better way to embrace an array of positive essential nutrients, than to have a little kofta party?
Eating red meat doesn’t have to mean chewing on a flavourless boot. Your jaw will be pleasantly surprised, as these mini lamb koftas use tenderly ground meat combined with the flavour of intermingling spices. Enjoy!
Mini Lamb Koftas
Makes 8
Ingredients
  • 8 wooden skewers
  • juice of 1 lemon
  • 1 tablespoon olive oil
  • 500 g minced lamb
  • 1 red onion, finely chopped
  • 1 egg
  • 1 handful mint leaves
  • 1 teaspoon cumin seeds, crushed
  • 1 teaspoon coriander seeds, crushed
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon dried oregano
  • 2-3 tablespoons nutritional yeast flakes
Method
  • To prevent them burning, soak the skewers in a dish of cold water for 45-60 minutes.
  • In a small bowl place lemon juice and olive oil, combine and set aside.
  • Place the minced lamb, onion, egg, mint, cumin, coriander, cinnamon and oregano into a bowl and add a good pinch of sea salt and freshly ground black pepper.
  • Using your hands mix all the ingredients together, kneading it until well combined. If the mixture is too wet and sticky, you can add some nutritional yeast flakes to help it hold together.
  • Divide the mixture into 16 equal parts. Roll each into a ball. Spike two balls per skewer, leaving a couple of centimetres space in between, and squeezing them tightly to secure them.
  • Preheat the grill to high. Brush the koftas with the combined lemon juice and olive oil. Grill, turning regularly, until browned and cooked through, about 15 minutes.

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

SERVINGS
4-6

INGREDIENTS
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

PREPARATION
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 🙂

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

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 www.superchargedfood.com

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