Lifestyle

BROCCOLI SOUP

By Lee Holmes
http://www.superchargedfood.com/create/recipe-book/broccoli-soup/

Serves four
• 2 broccoli heads and stems roughly chopped
• 2 TBSP coconut oil-melted 
• 2 cups homemade vegetable stock
• 2 garlic cloves
• 1 onion chopped
• 2 sticks celery copped
• Sea Salt to taste 
• 1 handful fresh mint
• 1 handful fresh parsley
• ¼ cup coconut milk (optional)
• Handful of slithered almonds to garnish
In a large heavy bottom saucepan place coconut oil, heat and add garlic and onion and cook until translucent
Throw in chopped celery and cook through
Add the broccoli including stems and pour in stock
Bring to boil, reduce heat and add seasoning and herbs
Simmer for 15 minutes and stir in coconut milk
Place in blender then blend together until smooth and return to pan if it needs reheating
Garnish with slithered almonds

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VEGETARIAN STIR FRY

By Lee Holmes
http://www.superchargedfood.com/create/recipe-book/vegetarian-stir-fry/

Serves 2
•  2 tablespoon coconut Oil
• 1 garlic bulb, peeled and crushed
• 1 knob ginger crushed
• 2 cups spinach
• 1 TBS tahini
• 1 TBS wheat free tamari (optional)
• 1 cup daikon
• 1 head broccolini cut into florets
• 1/4 head cabbage roughly chopped
• 1 cup green beans
• 1 yellow pepper, sliced lengthwise into strips
• 1 red pepper, sliced lengthwise into strips
• 1 red onion, peeled and sliced lengthwise into strips
• 1 TBS fresh basil
 
Heat oil in large pan over medium high heat
Once hot, add garlic, onion, peppers and mix around until fragrant, but do not burn
Add chopped vegetables and turn heat down to medium for five minutes 
Turn heat to low and cover with lid cook for a further 10 minutes adding tahini and tamari
Top with fresh basil and serve immediately

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Banana and Mango Smoothie

By Lee Holmes

Now is a great time to look at the health of your gut, especially after ongoing January festivities where holiday over-eating may have left you feeling a little worse for wear.
Gut health is by far the best way to nudge off a few excess kilos gained during the over-indulgent festive season.

If you haven’t already tried it or seen it in stores, my Heal Your Gut powder, which is all natural and made from naturopathic grade, organic and fresh water diatomaceous earth is the perfect antidote to seasonal weight creep and will get you back on track.

This all natural food based ingredient will give your gut that little daily spring clean it craves, particularly after a long-winded holiday eating splurge that seems to run for the best part of the new year and beyond.

It’s not just our cupboards that need a bit of tender loving care, our hard working colons do too!

Diatomaceous earth is the superfine fossilised remains of fresh water diatoms, a natural type of hard-shelled algae. For hundreds of years our ancient ancestors recognised algae as an incredible food source, holding magnificent health benefits. But for some reason it has taken us a long time to reap those benefits.

The wonders of algae lie in the silicon makeup. Silica provides an abundance of health benefits, from boosting hair growth, to easing skin problems such as redness, acne and eczema. Slowing down the degenerative break down of connective tissue, to increasing calcium deposits to bone.

Getting sufficient amounts of this super mineral is essential. However, it’s not all in the mineral composition, diatomaceous earth holds many other benefits as it’s anti-bacterial, anti-viral, anti-fungal and anti-any nasties in the form of parasites. It helps with increased nutrient absorption, better immunity and improved waste removal.


Due to the texture of this natural sediment, it very gently exfoliates the intestine wall, sweeping away all impurities that sit in your gut.

These unwanted toxins block our bodies from absorbing vital nutrients, and therefore decreasing our general well being, energy and happiness.

Once the junk has been removed from your trunk, you will nourish and glow from the inside out.  It’s easy to take and tasteless too without any additives. It’s also suitable for vegans and is gluten and GMO free.

Simply add a tablespoon to water, juice or a smoothie twice a day before meals and scroll down for my favourite gut soothing smoothie.

HAPPY GUT BANANA AND MANGO SMOOTHIE
Serves one
Ingredients
• 1 frozen banana
• ½ cup frozen mango chunks
• 1 cup almond milk or milk of choice
• 1 tsp Heal Your Gut powder
• 1/2 teaspoon vanilla powder or extract
• Pinch cinnamon
• Pinch nutmeg
• 1/2 tsp turmeric
Method
• Place all ingredients to a high-speed blender and whizz until combined and smooth
• Pour into a tall glass
You can also spice up your mornings by adding this fine powder to one of the gut healing drinks from my Heal Your Gut recipe book.

By Lee Holmes http://www.superchargedfood.com/shop/heal-your-gut-print-book/

Brown rice nori

By Lee Holmes

(SPRING) (VATA)
Makes 4

Vatas will enjoy this vegetarian version of a typical sushi roll, usually made with sweet white rice that can raise your blood sugar levels too quickly due to its sky-high glycemic index. By using wholesome brown rice and tempeh, you can create delicious rolls that will make your insides and outsides happy. The fibre in brown rice and fermented soy (tempeh and tamari) will ensure these rolls are easier for vatas’ delicate bellies to digest. Bite down on raw cucumber and carrot to add crunchiness, and relish the creaminess of tahini and avocado, which add a dose of good fats to complete a balanced meal that’s as fun to make as it is to eat.

60 ml (2 fl oz/¼ cup) wheat-free tamari, plus extra to serve
1 teaspoon lime juice
1 teaspoon ghee, melted
65 g (2¼ oz/¼ cup) tahini
100 g (3½ oz) tempeh
370 g (13 oz/2 cups) cooked brown rice
4 nori sheets
½ avocado, sliced
1 Lebanese (short) cucumber, sliced lengthways into eighths
½ carrot, sliced lengthways into thin sticks
2 spring onions (scallions), halved lengthways

Combine the tamari, lime juice, ghee and 1 tablespoon of the tahini in a bowl. Add the tempeh and set aside to marinate for 10 minutes.

Remove the tempeh from the marinade. Heat a dry frying pan over medium heat and pan-fry the tempeh until golden 
on both sides. Cut into thin strips and set aside.

Combine the rice with the remaining tahini. Lay a nori sheet shiny side down on the bench. With wet hands, take a quarter of the rice and press it evenly over the nori sheet, leaving a 3 cm (1¼ inch) border along the top side. Lay a quarter of the tempeh, avocado, cucumber, carrot and spring onion on top. Moisten the top edge of the nori with water and roll up securely. Repeat with the remaining ingredients.

Cut each roll into four pieces and serve with extra tamari.

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White Fish Soup with Saffron

By Lee Holmes

Bring on the convenience of a one-pot meal that just simmers on the stove-top, ready to be enjoyed to it’s full potential.

White Fish Soup with Saffron is a beautifully light and flavourful soup that’s injected with dose of precious saffron, a spice so colourful and aromatic that it changes the profile of a meal and acts as a versatile medicine that has been used since ancient times.

The foundation of this dish is fish stock, a nourishing and gut friendly building block rich in essential minerals: iodine, calcium, magnesium, phosphorous, silicon and sulphur that will provide your body with an variety of nutrients and omega-3 fatty acids to boost the gut and the brain.

Fish stock also contains gelatin, to help seal the digestive tract and improve the digestion of food through its hydrophilic (liquid attracting) properties.
If you prefer, you can use vegetable stock in this recipe but don’t be afraid of fish stock, really it’s affordable and ever so simple to make. There’s no roasting or long simmer times, all you need is half an hour in the kitchen to get a good result.
To make fish stock, start by washing fish trimmings and bones, and then place them into a waiting stockpot. (Remove the gills as they can make the stock bitter). Some people like to include the heads because of their thyroid boosting properties and you can pop in the skin as well, but it really is personal preference at this point.

Adding some roughly chopped fennel, leeks, and carrots, will enhance the taste and give the stock an extra boost of nutrients. Grab a large handful of parsley throw that in and some water to cover, then bring to the boil and simmer it with the lid on for about half an hour, scraping off any scum that may rise to the surface.

Once the time has elapsed, the stock is then removed from the heat and strained, discarding fish trimmings and the vegetables. Most types of fish can be used for stock, but try to avoid salmon, red mullet and oily fish.

All recipes aim to achieve a balanced and neutralised gut, efficient digestion, maximised nutrient absorption, and therefore improve your general wellbeing.

White Fish Soup with Saffron
Serves 4
Ingredients
• 2 tablespoons extra virgin olive oil
• 1 onion, chopped
• 2 celery stalks, chopped
• 1 leek, white part only, chopped
• 1 medium fennel bulb, fronds reserved, bulb chopped
• 3 garlic cloves, crushed
• juice of 1/2 lemon
• grated zest of 1 lemon
• 400 g (14 oz) tin additive-free chopped tomatoes
• 1 small red capsicum (pepper), seeded and chopped
• pinch of saffron threads
• 2 thyme sprigs
• 1 litre (35 fl oz/4 cups) fish stock or vegetable stock
• pinch of cayenne pepper
• 400 g (14 oz) boneless white fish fillets, whole or roughly chopped
• 1/2 teaspoon Celtic sea salt
• 2 tablespoons nutritional yeast flakes (optional)
• pinch of freshly cracked black pepper
Method
• Heat the oil in a medium saucepan over medium heat.
• Add the onion, celery, leek, chopped fennel and garlic, and cook for 3–4 minutes or until soft.
• Add the lemon juice and zest, tomato, capsicum, saffron and thyme, reserving a little of the thyme to use as a garnish. Cook for 2–3 minutes, then add the stock and cayenne pepper. Bring to the boil, then reduce the heat and simmer for 25–30 minutes. Add the fish and simmer for a further 10 minutes.
• Remove from the heat and allow to cool slightly, then purée in a food processor or blender until smooth. (Alternatively, purée the soup before adding the fish.)
• Add the salt to taste, reheat if necessary, then serve sprinkled with yeast flakes, if using, and black pepper, and garnished with reserved fennel fronds and thyme.

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Roasted Brussels Sprouts and Baby Carrots

Ingredients
Roasted Brussels Sprouts and Baby Carrots
500 grams Brussels Sprouts
2 bunches baby carrots
Olive Oil
Butter
Fresh herbs, thyme is good
Sea salt and pepper

Method
Trim the Brussels sprouts and drop into a large pot of salted boiling water for 3 minutes.
Remove and refresh in cold water
Pre-heat oven to 220C, peel or scrub the carrots.
Heat the olive oil and butter in a roasting pan, drop in the carrots to brown a little then place into the oven.
After 6 or 8 minutes, drop in the drained brussel sprouts, giving the veggies a toss.
Cook a further 5 or 6 minutes until the carrots are browned and tender. Remove from the oven and season, sprinkle with the fresh thyme, and serve with grilled chicken or red meat.

SAFE SUMMER

Summer is here again. There is plenty of fun to be had in the sun. By following some simple yet important health and safety tips you can prevent heat illness that can lead to life-threatening emergencies. Below are a few tips how to recognize risk factors and respond to warning signs of heat illness, and what precautions to take when it’s hot.

NEVER LEAVE ANY CHILDREN, PETS OR ADULTS IN A CLOSED, PARKED VEHICLE.

SUN SAFETY
Shade. Clothing. Hat. Sunscreen. Sunglasses.
It is important to protect your skin. Take these basic steps to protect yourself and your family against risk of melanoma – the deadliest form of skin cancer.
• Wear sunscreen with a sun protection factor (SPF) of 15 or greater, and apply at least 20-30 minutes before going outside.
• UV rays are weakest before 11 a.m. and after 4 p.m. Plan activities during these times.
• Skin does not have to feel hot to get burned, so protect yourself even on cloudy days.
• Wear UVA/UVB protective sunglasses, and a hat.
• Stay hydrated – drink plenty of water and juice. Alcohol consumption may cause dehydration.
• Protect your arms and legs with loose fitting, tightly woven cotton clothing.
Stay indoors during extremely hot temperatures.

SURF AND SWIM HEALTH AND SAFETY
Rip Currents

IF YOU’RE SWIMMING AT THE BEACH AND FIND YOURSELF BEING TAKEN AWAY FROM THE BEACH AND UNABLE TO GET BACK, IT IS MORE THAN LIKELY YOU ARE CAUGHT IN A RIP CURRENT.

To avoid rip currents,
• Always swim between the red and yellow flags.
• If you need help, stay calm, float and raise an arm to attract attention.
• To escape a rip, swim parallel to the beach.
• Always conserve your energy; the waves can assist you back to the beach.

The best advice is to avoid rip currents altogether. To reduce the likelihood of getting caught in a rip current, you need to:
• Always swim between the red and yellow flags;
• Observe all safety signs;
• Obey all instructions from the surf lifesavers and lifeguards;
• Understand what a rip current is;
• Know how to spot rip currents and look for the common signs such as deeper, darker water and fewer breaking waves; and
• Do not swim in or near a rip current.
For further information, please visit http://www.ripcurrents.com.au/

If you plan to swim in a river or stream, use extreme caution and stay away from swift moving water. Heavy rain and flash flooding makes many dams, swim holes, rivers and streams unpredictable and dangerous.

BLUEBOTTLE STINGS
Bluebottle tentacles will cause a sharp, painful sting if they are touched, which is aggravated by rubbing the area. Intense pain may be felt from a few minutes to many hours and develops into a dull ache which then spreads to surrounding joints.
A major sting to the face or neck area should be treated urgently, especially if there is swelling to the site. In these cases dial Triple Zero (000) immediately and ask for Ambulance.
• Remove any tentacles that are stuck to the skin with tweezers or a gloved hand.
• Wash the site of the sting with lots
• of seawater. Immerse the victims site of the sting in tolerably hot water.
• If hot water is not available apply ice packs, avoiding direct contact with the skin by wrapping the ice pack in a towel.
• Do not apply vinegar.
• Do not rub sand on the area.
• Your doctor may provide you with further treatment should you feel it

KEEP PESKY BUGS AWAY
Insect Repellant Facts
• Use bug repellant to keep mosquitos, insects and ticks away.
• Do not use an all-in-one bug repellant and sunscreen, it’s best to use two separate products.
• Do not apply repellent to skin that is under clothing.
• Do not apply repellent to cuts, wounds, or irritated skin.
• Do not spray aerosol or pump products in enclosed areas.
• Do not apply aerosol or pump products directly to the face. Spray your hands and then rub them carefully over the face, avoiding eyes and mouth.
For children, apply repellent on your own hands and then rub them on the child, avoiding child’s hands, mouth, and eyes

TICKS
• Remove ticks using a tweezer, grasping the tick as close to the skin as possible and pulling straight up to remove the tick. Do not squeeze, crush or puncture the body of the tick.
• After returning indoors, wash treated skin with soap and water and wash treated clothes before wearing them again.
• Don’t forget to check your pets for ticks as well.

AVOID BACTERIA AND PESTS AT YOUR BBQ
• Carry food in a cooler with a cold pack. Remember, a full cooler stays cool longer than a half empty one.
• Always take along some foods that don’t require refrigeration.
• A cooler will stay colder if it is kept inside the car and not in the boot.
• Keep coolers in the shade with the lid closed.
• Bring along alcohol-based sanitizers or disposable wipes to keep hands clean.
• When applying insect repellant, spray it away from food areas.
• Wash fruits and vegetables thoroughly under running water and when applicable, remove outer leaves or skin.
• Always assume that river waters are not safe to drink. Take bottled water to drink.
• Place all rubbish in the bin or bring it home with you for disposal.

KEEP FOOD SAFE AT THE BBQ
• Wash hands with hot, soapy water before and after handling food.
• Keep food and drinks in separate coolers.
• Never leave perishable food out of the refrigerator for more than two hours. When the air temperature is above 90°, do not leave food out for more than one hour.
• Use clean utensils and dishes to serve food. Each dish should have its own serving utensils to avoid cross-contamination.
• Preheat cooking grills for 20-30 minutes before using.
• Allow meat to completely thaw in a refrigerator before placing on a grill.
• Marinate meat in a tightly sealed plastic container or sealable plastic bag, and keep refrigerated until ready to use. Do not reuse marinade.
• Serve grilled foods on a clean dish, not a dish used for raw meat.
• Leftovers should be refrigerated or placed in a cooler within one hour after use.

Photo courtesy of : http://editorial.designtaxi.com/news-beach06062013/3.jpg