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

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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

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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

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.

Delicious Stuffed Capsicums are an anytime dish.  Enjoy them  for dinner, lunch or as an appetising entree. If you have leftover cooked quinoa, this is a great way to use it up. You’ll need about 1 cup of cooked quinoa. You can also make a vegetarian version of this dish too for the vegos in the household. Just swap out the meat with one large diced zucchini.

Ingredients:

• 2 red capsicums (peppers)
• 2 yellow capsicums (peppers)
• 2 tablespoons coconut oil
• 1 onion, finely chopped
• 2 garlic cloves, crushed
• 1 teaspoon cumin seeds
• 1/2 teaspoon cayenne pepper
• 1 red chilli, seeded and finely chopped (optional)
• 2 teaspoons ground coriander
• 1 teaspoon grated fresh ginger
• 400 g (14 oz) minced (ground) organic beef
• 400 g (14 oz) tin chopped tomatoes (sugar and additive free)
• 1/2 teaspoon sea salt
• 70 g (21/2 oz/1 cup) quinoa, rinsed
• basil leaves, to garnish

Method:

• Preheat the oven to 220ºC (425ºF/Gas 7). Bring a large saucepan of filtered water to the boil. Cut off the tops of the capsicums and remove the seeds and membranes.
• Drop the capsicum shells into the water and simmer for 3–4 minutes — you may need to do this in two batches, depending on the size of your saucepan. Carefully remove the capsicums with a slotted spoon and drain well.
• Heat the coconut oil in a frying pan and sauté the onion and garlic over medium heat until golden, 6–8 minutes.
• Add the cumin seeds to one side of the pan and toast them until they pop, then stir them in to the onion with the cayenne pepper, chilli (if using), coriander and ginger.
• Add the beef, tomatoes and salt and cook for 20 minutes, stirring often to break up any lumps in the meat.
• Meanwhile, cook the quinoa in a saucepan of simmering water until tender, about 15 minutes. Drain the quinoa, then stir it through the beef mixture.
• Divide the mixture among the capsicums, filling them loosely. Sit them in a baking tin and loosely cover the tin with foil. Bake for 15 minutes, then remove the foil.
• Continue baking until the capsicums start to blister, another 10–15 minutes.
• Sprinkle the tops with basil and serve.

Serves 2

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