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

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

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

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

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

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

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

Buckwheat Frittata with Tomato and Basil

Serves 4

Ingredients

• 1 cup buckwheat groats
• 8 eggs
• 2 TBS Extra Virgin Olive Oil
• 3 cloves garlic chopped
• 1/3 cup fresh basil
• 1 cup cherry tomatoes halved
• 1 whole lemon zested
• 1 TBS nutritional yeast flakes (optional)
• Sea Salt and freshly ground pepper to taste

• Cook buckwheat groats on medium heat for fifteen minutes in boiling water. Remove from heat, separate and let cool slightly
• Meanwhile whisk eggs, then add garlic and lemon zest into the bowl and whisk to combine
• Season with sea salt and pepper
• Add cooked buckwheat, tomatoes and basil and gently fold into the egg mixture
• In a frying pan place olive oil making sure it covers the base and sides of the pan
• Pour in combined egg and buckwheat mixture then reduce heat to low and cook for ten minutes
• In the meantime, preheat grill and then when ready dust frittata with nutritional yeast flakes and place frittata pan under for about five minutes to set and crisp up the top.
• Remove from grill, cut into wedges and serve with a crunchy salad or sautéed green beans

For more gluten, wheat, dairy, yeast and sugar free recipes visit supercharged.wpengine.com

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.

Recipe:

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 supercharged.wpengine.com

pumpkin soup in a bowl

The transition to autumn has seen many of my typical summer meals fly out of the window to be replaced with hot, flavoursome comfort foods. Soup is my new autumn go-to food and a winning companion for those cosy evenings indoors, watching the windows fog up as it burbles contentedly on the stove top.

Soups can be supercharged with a range of nutrient dense ingredients that will keep your immune system powering through this unusually cool weather and warm your heart with their every mouthful.

All you need to do is settle in and allow this delectable pumpkin and coconut soup to console you after a hard day’s work, or as a quick, satisfying lunch option combined with some toasted Spinach Bread Soldiers.

The creaminess of the coconut milk will whisk your imagination away to a deserted, warm tropical island. Absolute bliss! This recipe also contains some specific ingredients that will get your immune system fired up too:

Did you know that your immune system has a huge connection to your gut health? It is estimated that the gut is responsible for over 80% of your immune system response.

Coconut is a wonderful ingredient to improve the health of your gut and digestive system. Coconut oil has wonderful medicinal qualities to improve your immunity as it  has great anti-yeast and anti-viral, anti microbial and antibacterial properties. Coconut oil is also wonderful for the health of intestinal cells and gut flora. Here is some more information about good fats and oils.

Onion and garlic are highly renowned for their immune boosting properties. Onion contains significant amounts of quercetin; responsible for the protection and healing of damaged cells. Garlic promotes the growth of white blood cells, which help to fight germs in your system. Garlic is also a great natural antibiotic that will not harm your digestive system. It is great to take daily in order to prevent the development of harmful infections, viruses, and to ward off parasites.

Ginger is a great remedy to alleviate nausea, motion sickness, indigestion, bloating and morning sickness. It is also a great anti-inflammatory.

This soup is wonderfully tasty and will make you feel all warm and spicy inside, just look outside and see that now is the perfect time to indulge in home cooked comfort food.

It will only take you 20 minutes to pull together, but will keep your immune system happy and healthy in the long term.

Pumpkin and Coconut Soup

Ingredients:
1 TBS coconut oil
1 onion, diced
2 cloves garlic crushed
1/2 tsp fresh ginger chopped finely
4 cups peeled and diced pumpkin
1 1/2 cups vegetable stock (yeast and sugar free)
2 cups coconut milk
1/2 tsp nutmeg
sea salt and freshly cracked pepper to taste

Method:

In a large saucepan, cook the onion and garlic in coconut oil until translucent
Add remaining ingredients, stirring to combine and bring to the boil
Cook on a medium heat for a further 15 minutes then remove and serve piping hot

For more gluten, wheat, dairy, yeast and sugar free recipes visit supercharged.wpengine.com

Happy Cooking 🙂

Lee xo

I love soup, everything about it… from the ease of making it, the many varieties and twists you can play with, the smell, the warmth and textures and most of all the instant heart-warming cosy effect it gives.

This curried cauliflower soup is everything and more, deliciously rich with a splash of spice, and so so creamy, it tastes so good without a hint of a belly ache, simply delicious and packed with nutrients; giving the understated cauliflower a new lease on life.

With a powerful boost of vitamins and antioxidants the cumin, ginger, turmeric and coconut milk gives this soup a Thai touch and depth of flavour, with the cauliflower smoothing the recipe out and introducing a rich creamy taste.

A beautiful soup that will combat any winter blues and keep your immune system fighting fit. Why not try it as an introduction to dinner or dinner itself?

Curried Cauliflower Soup

•  1 large head of cauliflower roughly chopped
• 1 TBS coconut oil
• ½ cup coconut milk
• 1 onion, chopped
• 3 garlic cloves minced
• 2 tsp finely chopped ginger
• 2 tsp turmeric
• 2 tsp curry powder
• 2 tsp cumin
• 2 cups vegetable stock
• Celtic Salt to taste
• Freshly ground pepper
• Chopped coriander or spring onion for garnish

Method:

• Over a medium heat in a soup pan melt coconut oil and fry onion until browned
• Add garlic, ginger, curry powder, turmeric, cumin and stir until fragrant about a minute
• Add the cauliflower, vegetable  stock, coconut milk and sea salt and bring to a boil Reduce heat, cover and simmer 30 minutes
• Soup can be blended in batches for a smoother consistency
• Garnish with Black Pepper and Fresh Coriander or sliced spring onion

For more gluten, wheat dairy, yeast and sugar free recipes visit supercharged.wpengine.com

Coconut and Cacao are two of the new superfoods that have emerged into the public eye in recent times.  The beauty of these exotic ingredients, aside from their many health claims, is that together, they can be combined to make some of the most delicious gluten, dairy and processed sugar free treats around.

These choc chip coconut bars are a wonderful alternative to the regular sugar laden slice. In fact, there is an emerging movement away from the unhealthy baked goods that we have so commonly accepted to a style of baking that uses healthy, local and seasonal alternatives as people become more educated and conscious of the dangers of simple sugars.

Saying goodbye to sugar may be a difficult departure, however the good news is that you can satisfy your tastebuds with interesting, unique ingredients that even Grandma won’t be able to compete with.

If you enjoy baking and desserts, there are healthy options available on the Supercharged blog, and website, enjoy recipes such as Lime and Blueberry Muffins and Spirulina and Sesame Balls that will keep you on your toes and transition you into a new journey of baking using ingredients that support and heal your body at a cellular level.

Coconut is one of the most satisfying ingredients for a devoted sweet tooth. Its creamy texture and subtle sweetness allows it to combine well with many flavours, making coconut products an excellent foundation for a decadent sweet snack or sumptuous dessert.

In this recipe, shredded coconut and extra virgin coconut oil are used, and the two have different powerful health benefits. Shredded coconut comes from the flesh of the coconut and is high in fibre, with about 58% of the carbohydrate content coming from fibre, making it a great addition to a weight loss program as it will leave you feeling fuller for longer.

The high fibre content of shredded coconut is also very supportive of intestinal health, as it feeds friendly bacteria that are crucial in allowing our gut flora to flourish. This helps keep digestive threats such as Candida under control. Coconut has also been found to prevent and relieve the symptoms of Crohn’s disease, irritable bowel syndrome, colitis and other digestive disorders.

When looking for shredded coconut, it is important to read your labels and purchase organic shredded coconut where possible, free from added sugar and preservatives.

Coconut oil has amazing health benefits, and contrary to the popular beliefs that have surrounded this oil that is high in saturated fat, coconut oil is now being described as “the healthiest oil on earth”.

This is due to the fact that unlike other saturated fats that are made up of long chain fatty acids, coconut oil is made up primarily of medium chain fatty acids that do not have negative effects on cholesterol, nor do they create heart disease. Like coconut flesh, the oil has significant benefits to digestive health. Coconut oil is antibacterial, antimicrobial and anti-inflammatory, and has been found to prevent and treat an array of health conditions. Here's some more information on Coconut Oil and Tips on how to use...

Cacao, another emerging superfood, is hailed for its high antioxidant activity, and as a wonderful source of minerals.  In fact, cacao beans have been found to be the #1 source of magnesium out of any food, and contain 4 times the quantity of antioxidants found in green tea.

These antioxidants promote cardiovascular health, and help protect the body from environmental and metabolic toxins that can cause cancer and degenerative diseases. Cacao has also been discovered to increase the levels of certain neurotransmitters in the brain such as serotonin and endorphins, acting as an anti-depressant, and giving you a pleasurable sensation and sense of wellbeing.

Cacao’s high magnesium content balances brain chemistry, helps regulate blood pressure, builds strong bones, and is an essential mineral in circulation and muscle function.  Magnesium is a vital mineral, yet our bodies cannot produce it naturally, therefore eating cacao nibs is a great way to help you meet your daily requirements.

Cacao can help you get all of the wonderful benefits of dark chocolate without the unfortunate drawbacks of consuming the sugar and harmful additives that are found in many chocolate products.

These gorgeous choc chip coconut bars are a convenient way to add the benefits of superfoods into your diet, and have a unique, delicious taste that the common, sugary slice just can’t compete with. I used coconut flakes for this recipe for a chunky slice, if you prefer a finer slice you can use shredded coconut. I hope you'll enjoy these delicious treats.

Ingredients

• 1 cup unsweetened shredded coconut or flakes
• 11/2 TBS raw cacao nibs
• 2/3 cup nut butter (almond or cashew or mixed)
• 8 drops liquid stevia or 1/3 tsp powder
• 1/2 tsp vanilla alcohol free (optional)
• 1/3 cup extra virgin coconut oil

Method

• In a bowl place coconut and cacao
• Melt nut butter over boiling water and add stevia, vanilla and coconut oil stirring frequently

• Remove from heat and mix it through dry ingredients

• Press into a baking dish and refrigerate until set

• Remove from fridge and slice into rectangular bars

Soaking nuts and seeds has enormous benefits for your health. For many people, eating raw nuts and seeds can bother delicate digestive systems. When you soak and dehydrate raw nuts it makes them a lot easier to digest and also brings out the nutrients in the nuts to provide a nutrient dense snack.

Seeds and nuts are a rich source of essential fatty acids, amino acids (protein), antioxidants, fibre, Vitamin A, B’s, C and E, zinc, potassium, iron, folate, manganese, calcium and magnesium. The powerful combination of these vitamins, minerals and EFA’s makes them a great snack to enjoy to help reduce inflammation, assist in lowering cholesterol and lowering blood pressure.

Store bought nuts even when they are raw contain high amounts of enzyme inhibitors which are beneficial for the nuts because it prevents them from sprouting prematurely. The problem with this though, is that the enzyme inhibitors interfere with the absorption of proteins and nutrients and therefore cause digestive distress.

By pre-soaking nuts in warm water and sea salt, this process neutralizes enzyme inhibitors and encourages the production of beneficial enzymes which increase the vitamin and mineral content of the nut, making them easier to absorb. Soaking nuts allows enzymes to neutralize phytic acid and break down complex starch so that you don’t get that squirmy uncomfortable feeling after you have eaten them or feel like you have just swallowed an iron bar.

The same process happens when you soak raw seeds too.  They become enzyme active, predigesting the protein, carbohydrates and good fats in the seeds making it easier for your body to digest, metabolise and absorb the bio-available nutrients.

How to Soak and Dry Nuts

The method for soaking and drying nuts is very simple and you can do it at home without any complicated equipment.  Check the chart below for soaking and drying times.

The basic method is to place the nuts in a bowl, mix sea salt and filtered water in a jug and then pour over the nuts covering them completely.  You may have to add some water after a couple of hours.  Leave them on your kitchen bench for the specified period of time.  Once they are ready then drain them in a sieve and rinse with filtered water.  I like to run mine through the salad spinner to remove excess water but this is an optional step. Now spread them out on a baking tray and sprinkle with sea salt.  For reference when using Sea Salt you will need approx. one tablespoon of Sea Salt to four cups of nuts.

Place nuts in your dehydrator or dehydrate in a 49 degree Celsius oven (49 degrees is still considered a raw product and doesn’t destroy valuable nutrients). Make sure that you turn them every 2 hours with long handled tongs so that they dry evenly. Test them to make sure they are completely dry and crunchy.  If they are wet they can develop mould so it’s best to dry them as thoroughly as possible.

If you’re looking for some ideas for tasty flavours and seasonings then why not try one of the combinations below or make up your own?  If you do decide to flavour them up then pop the seasonings on just before they go in the oven not at the soaking stage.

• Savoury: Tamari, Sea Salt
• Sweet: Cinnamon and Stevia, Vanilla and Stevia
• Salt and Vinegar: Apple Cider Vinegar and Sea Salt
• Indian: Curry Powder, Cayenne Pepper, Garlic
• Italian: Basil Rosemary, Thyme and Oregano
• Cajun: Paprika, Garlic Powder, Onion Powder, Black Pepper, Cayenne Pepper, Oregano and Thyme

Now for some deliciously healthy dehydrated nut recipes for you to try.

For soaking and drying times check the table below.

Don’t forget to store nuts and seeds in glass containers with tight fitting lids and keep them in the refrigerator.

Salt and Vinegar Activated Almonds

• 2 cups raw almond kernels
• 3 TBS apple cider vinegar
• 2 tsp. sea salt
• filtered water to cover and rinse

Tamari Almonds

• 2 cups raw almond kernels
• 2 TBS wheat free Tamara
• 2 tsp. sea salt
• filtered water to cover and rinse

Turmeric Pepitas (Pumpkin Seeds)

• 4 cups of raw, Pepitas
• 2 TBS sea salt
• 1 tsp. turmeric
• filtered water to cover and rinse

Crispy Walnuts with Sea Salt

• 4 cups of raw walnuts
• 2 tsp. sea salt
• filtered water to cover and rinse

Activated Mixed Nuts

• 4 cups raw peanuts/pinenuts/hazelnuts
• 1 TBS sea salt
• filtered water to cover and rinse

Curried Cashews

• 4 cups of raw cashews
• 1 TBS sea salt
• 1 1/2 tsp. Curry Powder
• ½ tsp. Cayenne Pepper
• filtered water to cover and rinse

Macadamia Nuts

• 4 cups of raw macadamia nuts
• 1 TBS sea salt
• filtered water to cover and rinse