Organic Carrots

Why Eat Organic?

Did you know that the average non-organic fruit or vegetable can contain more than 20 pesticides? Now that’s a lot of additional chemicals your immune system needs to process before you’ve even received the benefits of eating nutritious and wholesome fruits and vegetables alone.  Those extra pesky pesticides can develop into toxins in your body and unless you detoxify they can build up and cause problems in many different areas.

If you’re wondering why should I eat organic? There are a multitude of advantageous reasons to choose organic over non-organic produce.  When you look at it closely, chemically-free, naturally grown foods are consequently healthier for you as they do not contain a host of additives, synthetic chemicals either in the soil or sprayed on the plant, preservatives, heavy metal residues like aluminum, cadmium, mercury and lead, toxic chemicals, antibiotics that can cause allergic reactions in some people and hormones that can wreak havoc with our immune and metabolic systems.

In a perfect world we would all be eating organic all of the time but there are obvious constraints to this such as pricing and availability of organic produce that make us wonder about whether the benefits outweigh the initial apprehensions.

Firstly when it comes to cost although you may think that buying organic food might seem more expensive than purchasing non-organic foods, in actual fact there are hidden costs such as government subsidies and levies which are borne by us, the taxpayers!  Other hidden costs that you may not be aware of include pesticide regulation and testing, the costs that are associated with hazardous waste disposal and cleanup, and the cost to our planet in the way of environmental damage. If you add it up in the long run you will be saving money buying organic.

The good news is that over the last couple of years we have seen a dramatic increase in the availability of organic food and it can now be found in more mainstream areas and not limited to health food stores.  Organics have sprung up in major supermarkets and chain stores across the country and are far more accessible.

Visiting a local farmer’s market is one of the best ways to support your local community and reduce your carbon footprint. You’ll be able to buy fresh foods in bulk and you’ll be eating food that is free from harmful pesticides and chemicals that affect your health in a negative way. By choosing organic foods, you are not only helping your local community but also by eating organic you will be building up your immunity at cellular level, increasing vitality and strength and promoting recovery from chronic conditions.

Chemicals that are used in soil may give plants an instant lift but as quickly as they have been delivered they leave the soil depleted and impoverished so more chemicals are needed to bring it back to life, it really is a vicious cycle.  The problem with chemicals in farming is that they wear out our soils and deplete them of minerals.  And the bad news for us is that these harmful chemicals are transferred into the cells of our foods and then to the waiting plates on our dinner tables. Remember if you are consuming dairy, meat and farmed produce then you’re also eating the chemicals, drugs and growth hormones given to the animals.

Organic Tomatoes

Commercial fertilizers contain nitrates which destroy the vitamin C content of plants therefore reducing their nutritional value.  These nitrates also affect our bodies causing illness and allergies in some people and when you think about it any toxic substance that enters your body is going to affect the liver. The EPA released figures which show that 60% of all herbicides, 90% of all fungicides and 30% of all insecticides are carcinogenic.   If you look at it organically, pesticides are poisons designed to kill living organisms so in that case they must cause harm to humans, this can happen by way of increased diseases such as cancer, in addition to birth defects, nerve damage and genetic mutations.

Organic farming begins with the nourishment of the soil, in turn transferring nutrients from the soil into the plant.  There is evidence now that food plants which are grown with chemical fertilizers contain less protein and minerals and many more carbohydrates than foods grown without chemicals. Organically grown food is richer in vitamins and minerals and retains the levels of nutrients for a longer time.  The wonderful thing about organic farming is that pollutants and nitrogens are not leached from the soil into our water supply, so cannot be polluting our drinking water.

Organic farmers leave the fruit to ripen on the vine which therefore allows the development of natural minerals in the produce. On the flipside, unfortunately commercial growers tend to pick fruits and vegetables before they are fully ripe so that they can get it to the sellers in good condition and the produce has not had time to develop its full taste and nutrient value, so the product is far less superior.

If you have chosen to eat organic but cannot afford to buy everything organic then there are some better choices you can make when deciding upon which fruits and vegetables have the least amount of pesticides and chemicals.  The Environmental Working Group has come up with a list of the 12 worst offenders when it comes to fruits and vegetables containing the most amounts of chemicals.  If you are choosing to buy organic then the following would be the best choices as they contain the highest amounts of chemicals:

The Dirty Dozen

1. Celery
2. Peaches
3. Strawberries
4. Apples
5. Blueberries
6. Nectarines
7. Bell Peppers
8. Spinach
9. Cherries
10. Kale
11. Potatoes
12. Grapes

If you’re still unsure whether to buy organic maybe consider that organic food has a higher percentage of nutrients, natural vitamins and minerals in their natural, form which are easily absorbed into the body and delivered at cellular level helping to enhance optimum health. They taste better, richer and more delicious and the quality is at a much higher level. You don’t need to add exotic irradiated spices and processed sauces to make them palatable they taste great just on their own. The whole family can enjoy organic food without the worry, from babies to adults, so before you bite into that chemically laden nectarine maybe try an organic one first and see the difference in flavour and taste.

For more information about Organic Foods and to find gluten, wheat, dairy, yeast and sugar-free recipes take a visit to supercharged.wpengine.com

Dehydrating Food is Fun

About Food Dehydration

There are a number of ways to preserve food naturally and food dehydration is one of the oldest forms of food preservation. The process of dehydrating is much healthier than modern preserving methods and during the process; water is removed from the food, therefore not allowing mold and bacteria to grow, making foods less likely to spoil.

Dehydration only minimally affects the nutritional value of foods, especially when you dehydrate foods yourself.  And you can enjoy beautiful chemical and preservative free foods all year round. Dehydrating locks in the flavour and foods become richer and darker in color, more fragrant, and sweeter in taste.

The great thing about dehydrating food at home is that many commercial drying uses additives and preservatives and doing it yourself allows you to create natural and wholesome snacks. You can be as creative as you like and use herbs, nuts, fruits and vegetables and meats, buy them in bulk and dehydrate quantities for later usage.

It’s a great way to cut down on packaging and storage space too.  You’ll be able to fit a lot more in your cupboards and help the environment at the same time!

Dehydrated foods are nutritious, delicious and available at the drop of a hat when you just want a crunchy, healthy snack.

Drying Methods:

Sun Drying

You can use this method for tomatoes and herbs although you do need three consecutive sunny days to allow the process to work.  Summer is the best time of the year when choosing to dehydrate by sun drying. If you don’t have access to a dehydrator start with sun or oven drying and once you get the hang of it you may like to invest in a dehydrator.

Oven Drying

Oven drying is a great way to dehydrate foods if you do not own an electric dehydrator, finely sliced vegetables (chips) and nuts work well.  The oven temperature should be 90 degrees Celsius or less.  Leaving the oven door open slightly during the process helps to circulate air throughout the oven to help bring moisture out of the food. I always dehydrate my sea salt and apple cider vinegar almonds in the oven at 50 degrees Celsius for 4 hours or more depending on how crunchy I am having them.

Electric Dehydrating

Is an excellent way to dehydrate most foods.  The new electric dehydrators are energy efficient.  The great thing about electric dehydrators is that they work on extremely low temperatures and therefore food maintains its nutritive values. Electric dehydrators have automatic heat control and a fan which helps to maintain air circulation during the drying process.

I have a five tray round dehydrator which I use weekly.  They are easy to use and clean and a great addition to the kitchen. I usually brush a bit of extra virgin olive oil on the trays when making vegetable chips.

Tips on How to Dehydrate Food

• Always start with fresh, high quality food and buy in bulk which will work out cheaper in the long run
• Check the food for spoilage or bruising, if damaged do not purchase
• It’s a good idea to slice food uniformly and thinly for even dehydration as smaller foods take less dehydrating time and also remember to space food evenly apart on food trays
• Blanching certain vegetables before placing in the dehydrator can help fight bacteria, preserve color and maintain flavors
• You can also marinate, salt, spice or sweeten with stevia any foods before you dehydrate them
• When drying food in an oven don't keep temperatures too low or too high, a good temperature is 50-60 degrees Celsius. If the temperature of the oven is too low it could result in the growth of bacteria on the food and food will not dry out if the temperature is too high resulting in the food being cooked as opposed to dehydrated
• Turning food and rotating trays whilst the food is drying is a great way to ensure that food is evenly dehydrated
• Food will be ready when it has no pockets of moisture and feels leathery to touch Vegetables should be crispy and meat should be tough. Nuts should also be crispy
• Cool dehydrated food before storing and store in airtight containers or plastic freezer bags to keep moisture out as dried food will attract moisture from the air.  For best results, store containers in a cool, dark, dry place

Additional Equipment to Speed up the Process:

If you are planning to dehydrate foods a few other kitchen items can make the process easier, although they are not essential:

• One good sharp knife
• Medium saucepan for blanching
• Sieve
• Salad spinner for washing and drying herbs
• Spatula
• Chopping Board
• Food slice to remove food from trays
• Processor with slicing blade (optional)
• Paper towels to dry of excess moisture before dehydrating

Drying Guide- Vegetables

It’s a good idea to wash, slice and then blanch vegetables for three to five minutes in boiling water before dehydrating and then run them under cool water for a second before towel drying and placing in dehydrator.  You don’t need to blanch onions, garlic, capsicum or peas in fact you don’t need to blanch foods at all if you prefer to skip this process, although blanching does enhance the colour and flavour of the finished product, but it’s entirely up to you.

Drying times vary depending upon the water and sugar content in the food along with the sizes of foods and the air temperature inside the dehydrator.

Here is a list of approximate drying times which will come in handy but follow your dehydrators instructions.

• Broccoli: cut into small florets and place in dehydrator for 4-8 hours until dried
• Carrots: Peel and slice finely and place in dehydrator for 6-10 hours until brittle
• Cauliflower: cut into small florets and place in dehydrator for 4-8 hours until dried
• Green Beans: Cut into 1-inch pieces and place in dehydrator for 6-10 hours until brittle
• Herbs: Approx. 2 hours in oven at 50 degrees Celsius or place in dehydrator for 2-4 hours until brittle
• Kale: 1 hour in conventional oven at 50 degrees Celsius or place in dehydrator for 2-4 hours until brittle
• Nuts: 4-6 hours in oven at 50 degrees Celsius or place in dehydrator for 4-6 hours until brittle
• Onions: Slice into 1/4-inch thickness and place in dehydrator for 6-10 hours until crispy
• Peas: Place in dehydrator for 5-10 hours until crunchy
• Peppers:  Remove seeds and slice place in dehydrator for 5-10 hours until leathery
• Potatoes: Slice into 1/8-inch thickness and place in dehydrator for 6-12 hours until crispy
• Tomatoes: Dip in boiling water to loosen skins, peel and slice and place in dehydrator for 6-12 hours until crispy
• Zucchini: Slice into 1/8-inch thickness place in dehydrator and dry for 5-10 hours until brittle

Fruit Drying Guide

Fruits can be dipped in orange or apple juice beforehand to retain the color of the fruit before, during and after the drying process. Ensure that you wash all fruit remove seeds if possible and slice thinly. Arrange fruit in single layers on trays. If you are drying fruit in the oven then the temperature should be 50 to 60 degrees Celsius.

• Apples: Peel, core and slice thinly and evenly. Place in dehydrator for 6-8 hours until pliable
• Apricots: Cut in half and turn inside out to dry. Place in dehydrator for 8-12 hours until dry
• Bananas: Peel and then slice into 1/4-inch place in dehydrator for 6-12 hours until dry
• Blueberries: wash and then place in dehydrator whole for 6-12 hours until crispy
• Peaches: Peel and slice into quarters place in dehydrator for 6-12 hours until dried
• Pears: Peel and place in dehydrator for 6-12 hours until pliable
• Pineapple: Core and slice place in dehydrator for 6-12 hours until dried
• Strawberries: Halve place in dehydrator for 6-12 hours until crispy

Meat Drying Guide

Choose ham, turkey, roast beef, or chicken slice to 1/8 of an inch or cut into one inch strips and place on the dehydrator trays. Dehydrating meat takes 6-8 hours.

If you're looking for dehydrating recipes visit supercharged.wpengine.com and click on the dehydrating link.

It's Party Time!

Can you believe it?? With less than one month to go, Christmas is just around the corner. And this year there’s no need to miss out on delicious Christmas fayre, you can eat, drink and be merry this festive season tucking into tasty treats that even Aunt Millie will enjoy sinking her brand new teeth into. With a few basic modifications to the traditional Christmas menu it’s easy to come up with delightful Christmas recipes for everyone to savour.  Discovering new ways to use fresh and unadulterated ingredients can be fun and in no time you can be making your own health-promoting seasonal dishes that you’ll be proud to bring to the festive table.  If you’re cooking for others, here are a few quick tips to remember when creating a supercharged Christmas lunch.

1. About a week before Christmas plan your menu and check recipes ensuring that ingredients are suitable for guests.  If you’re using any store bought ingredients check the labels to ensure there are no hidden ingredients. Sometimes the words; all natural, added spices, natural colourings and flavorings and maltodextrin are included on the labels and these ingredients can be a disaster for many people who cannot tolerate gluten, additives and preservatives.
2. To get the show on the road with cracker and dip options, why not experiment by making buckwheat and herb crackers and teaming them with dairy free pesto, tahini or guacamole? You can also slow bake crunchy sea salt and apple cider vinegar almonds a few days earlier and have them sitting around as tempters, which will be gobbled up in no time whilst guests are getting into the Christmas spirit and letting their hair down.
3. If you’re planning on cooking a traditional turkey, why not bake it with the stuffing on the outside? Or better still flavour-up the turkey by making up your own stuffing by combining crushed nuts or brown rice or quinoa with celery, onion, garlic, olive oil, rosemary, thyme, sage, an egg yolk, chicken stock, sea salt and freshly cracked pepper.
4. If you’ve decided to ham-it-up this Christmas, just bear in mind that when purchasing store bought ham glazes it’s a good idea to check the label before you buy, as many packaged ham glazes contain chemical additives and preservatives as well as gluten.  There’s a great Christmas Ham recipe that I roll out every year, it’s delicious, tasty and will knock your guests out with its intense, exotic flavour and tenderness. Try it, you’ll be pleasantly surprised.
5. When it comes to dessert ideas, pre-baking a lemon flan or pumpkin pie and then serving it with dairy free ice cream, or mock or cashew nut cream is a good option for people wanting to go the extra mile and indulge in a delicious dessert.

For recipe ideas visit supercharged.wpengine.com

Gluten, wheat, dairy, yeast and sugar-free cooking!

Toasted Almond and Cinnamon Kasha

I have a new breakfast BFF.  A friend that's that's high in iron, manganese, magnesium, phosphorus, copper, and zinc. It's so versatile too and can be eaten for breakfast, lunch or dinner and served with sweetness or spiced up at a moments notice.  And it's from a very good family too. The rhubarb family.

And the good news is, despite it's name, there's no connection to the wheat family, so great news for anyone who's avoiding the wheats, those annoying neighbours that seem to play loud music in your digestive system at 4am and keep you awake at night with their drilling in the lining of your intestines.

Hello buckwheat... It is nice to meet you.  I know you and me will be firm friends cause I need a friend who's available all year and one that makes me feel good and energises me. PS...I've heard you're very popular in China, with your  unique ability to lower blood pressure and cholesterol levels due to your rich supply of rutin a phyto nutrient which acts as an antioxidant in the body. Now that's impressive.  Anyway that's enough about me let's talk about you...what do you think about me?

If you're looking for buckwheat, here's how to find it...Buckwheat is characterised by it's triangular shape and to make it edible the outer hull is removed. You can purchase it unroasted or roasted (Kasha) and the tastes do vary. It's a bit like good twin, evil twin,  the roasted version has a more nutty, robust taste, unlike unroasted which is delicate, soft, and subtle. I prefer Kasha, the evil twin.

Buckwheat comes in all shapes and sizes, it can be ground into flour, used  in baking, bread making, decadent muffins and stack-em-high pancakes.  Adding brown rice flour or almond flour when baking adds to its ability to make gorgeous baked goods.  Groats can be a welcome addition to soups, stews or savoury casseroles and add depth, flavour and bulk to create a hearty meal.  It's super easy to pop them into a casserole dish with mixed spices and throw in broccoli, cauliflower, zucchini, green beans and tomatoes for a sumptuous and satisfying evening meal. Very exotic. And chilled buckwheat salads are divine in summer too.

I love to use  roasted groats to make a heart warming pot of delicious breakfast porridge and once you've tried buckwheat porridge you'll never go back to the traditional version...

Toasted Almond and Cinnamon Kasha Porridge with Almond Milk

Ingredients

• 1 cup roasted buckwheat groats
• 2 TBS butter
• ½ tsp sea salt
• 2 cups boiling water
• 2/3 tsp cinnamon
• 1/8 tsp powdered stevia or 6 drops liquid stevia

Roasted Buckwheat AKA Kasha

The How To

Rinse roasted buckwheat in cold water and set aside

Toast flaked almonds in pan with a sprinkle of cinnamon over medium heat when ready transfer to bowl

Toasted Cinnamon Flaked Almonds

In the same pan melt butter over medium heat

Meanwhile, combine beaten egg and buckwheat and 2/3 tsp cinnamon in a small bowl

Mixing it Up

When mixed add it to the melted butter

Six Degrees of Separation

Over a medium heat stir until buckwheat has dried out and separated

Add enough water to cover to the pan and bring to the boil then reduce heat to low and cover with a lid for approx. 10-15 mins being careful not to overcook

Melt-in-the-Mouth Buckwheat Porridge

Transfer to a bowl and serve with almond milk and crispy cinnamon almonds. Scrumptious!

On Saturday evening we had an amazing dinner at my sister-in-law Emma's house to celebrate her husband's birthday. Emma is an extraordinary home cook and she never ceases to amaze me with the wonderful flavoursome meals she comes up with. I've never met anyone who can present meals so exquisitely too...in fact sometimes they literally look too good to eat. I love being in her kitchen you open her spice draw and this intoxicating aroma hits you like you've travelled to a far off destination full of eastern promise.  There are spices in there I can't even pronounce and she is the master of coming up with exotic dishes that stay on your mind for days.  I've even been known to actually have dreams about her cooking and one Christmas - from Boxing Day to New Year I had a succession of dreams about her Christmas Ham! I believe it was the star anise that was doing it to me or perhaps it was the cloves.

Masterchef Emma

Emma had been to Everleigh Markets the morning of the party and picked up 3 bags of beautiful eye-catching Zucchini Flowers to serve as part of the entree.  Zucchini flowers are versatile and can be cooked a variety of ways, sauteed, roasted or steamed. You can also chop them and add them to frittatas and stir-frys. We decided to STUFF EM with pesto. And the good thing about an entree like Zucchini Flowers is you can prepare them earlier in the day and then once guests arrive, they just need to be sauteed at the last minute (The Zucchini Flowers, not the guests!)

Here's how to make this wonderfully delicious starter for all to enjoy. Serves 4.

The How To

• Make the pesto as per the directions above, it's easy peasy and then just chill it in refrigerator until you're ready for it.
• Meanwhile, hold a zucchini flower, and gently open the petals.  Reach inside and gently remove stamen from the centre of flower. Do this to all the remaining flowers and chop of the end of the stem.
• Open the Zucchini Flower and place 1 tsp of pesto inside and then twist the top closed. Set aside.
• To make the batter, place flour and soda water in a bowl and mix until its like pancake mix not too thick and not too runny.
• Place paper towels on a platter dish and then place olive oil in frying pan and heat over a medium heat.

I Was Stuffed After This Lot

• Dip the flowers in the batter and then place in frying pan until golden then remove with a slotted spoon and place on paper towels to soak up excess oil.

Yum!