This dish is my current obsession: fresh, flavorful, gooey stewed fruit, topped with a crunchy crumble topping. It’s the perfect light dessert for the summer or cosy winter pudding drenched with organic cream. It also doubles as a delicious and healthy breakfast alternative for cereal addicts, as it is far superior in bio-available nutrients, fats and minerals than most commercially produced cereals.
I’m always trying to find healthier options for desserts as a way to help with sugar addictions and sweet dependencies among us all! So I’ve come up with the below recipe which I think is a great alternative to the normal sugar laden ice-cream or yoghurt. Of course you can play around with different fruits – ideally choose what is in season – or if you are fructose sensitive then berries are a good choice.
This is one of my staple meals and is super versatile – great for dinner, and equally good as leftovers for breakfast or lunch. Despite being quick and easy, it is a nutritious, filling and fully balanced meal. Packed with nutrient dense, antioxidant vegetables, connective-tissue-strengthening protein and brain feeding fats (eggs and coconut oil), this dish will sustain you throughout the day without any energy slumps.
As always, I urge you to choose organic or free range eggs, not only for a healthier omega balance for you, but to also support independent farmers and the positive treatment of the animals and environment.
Heat the coconut oil in a pan and stir-fry the vegetables and salt on a medium heat for 5 minutes (occasionally stirring)
In a bowl break the eggs then mix in the fried veg.
Pour the mixture into an oven safe dish and bake for 15-20 mins on 160 deg.
Cheesy top – remove the frittata from the oven a few minutes early and cover with your favourite grated cheese before returning to the oven. For a crispy top turn the oven to grill for the last few minutes.
This is one of my weekly go-to meals because it is so delicious, simple and quick. It is low in starches and carbs (sugars), so is great if you’re wanting to cleanse and energise your system without starving yourself or turning to short-lived things like juice fasts (which only serve to slow your metabolism and upset your sugar and insulin levels over time). Remember the best way to “detox” is to eat clean, fresh food with a high ratio of low-sugar vegetables, good quality protein, clean fats and plenty of medicinal fresh herbs.
Ingredients (serves 2)
2 pieces of wild, or responsibly farmed organic salmon
10 button mushrooms (or 5 medium sized mushrooms sliced in to halves)
1 small head of broccoli
2 spring onions
1 thumb of ginger
Juice of ½ a lemon, or a few teaspoons of apple cider vinegar
1 tbsp coconut oil or butter
1 tsp of good quality salt – Himalayan, rock or sea
Coconut liquid aminos or organic gluten-free soya sauce
Pre-heat the oven 180°C on bake and grill
Slice the courgettes in half length ways, then into rounds about 1cm thick
Slice the broccoli into medium sliced florets, and cut up the stalk into half rounds (don’t discard the stalk – it’s delicious!)
Finely slice the spring onions and ginger
Roughly cut up the fresh greens and/or coriander
Put the courgettes, broccoli and mushrooms in a bowl and massage the coconut oil into them then spread them onto a baking tray
Place the salmon in the middle of the tray with the skin side up. Place the spring onion and ginger over and around the salmon
Sprinkle salt over everything on the tray
Place in the oven and cook for 20-25 minutes
Five minutes before the salmon and veg are done take them out of the oven and sprinkle with coriander, and pour the lemon juice and soya sauce over the salmon before returning the tray to the oven. At this time also put the seasonal veg on to steam or gently boil
In five minutes check the salmon is cooked through and if so, serve up and enjoy 🙂
For those of you struggling for breakfast (or pudding!) ideas due to a restricted diet, or for those of you wanting to get some nourishing anti-inflammatory meals into you or your children’s diet, give this a try. With a healthy mix of naturally occurring fats, sugars, carbs and protein, this meal is satiating, energy-boosting, comforting and incredibly tasty!
1 pre-baked and peeled sweet potato (bake at 180 for 40 mins keeping the skin on)
1/4 cup of coconut milk OR rice milk
1/4 cup desiccated coconut
1 tbsp almond butter OR coconut cream OR butter
pinch of salt
Place all the ingredients into a pot and mix together well (if you prefer a creamy texture then use an electric blender before transferring the mixture into the pot for heating)
Cook over a low heat until thick and bubbly (add more milk if you prefer it a bit thinner).
Serve, pour a little extra milk over the top and enjoy 🙂
Top with a sprinkling of cinnamon / nutmeg / ginger / mixed spice
This recipe might be a little tart for those of you with a sweet tooth, but please give it a try. I think the sweetness from the apples is more than enough, and if you work on cutting down your sugar intake, I promise you will too with time!
I understand sugar addiction intimately after eating copious amounts of it throughout my life. In recent years I have learnt how to reduce it, and now don’t miss it at all, especially given the number of delicious and healthy recipes out there. I also feel much better mentally, physically and emotionally without it.
I believe everyone should be very careful when it comes to sugar consumption. Parents are in a powerful position to help break the “sugar = treat” cycle. Children are a blank canvas, they don’t associate sugar with happiness like us, unless we train them to. To understand more on sugar, take a read at my previous blog on it here.
My favourite way to serve these muffins is straight out of the oven, cut in half with a good dollop of butter.
Ingredients (makes around 8 small muffins)
2 organic/spray-free apples grated
2 organic eggs
4 TBSP coconut oil OR butter OR ghee
2 TBSP almond butter (or just add more coconut oil)
2 TBSP of fresh grated ginger OR 1 TBSP ground ginger
4 TBSP cup of desiccated coconut
4 TBSP of coconut flour OR double the amount of almond flour
1/2 tsp baking soda
pinch of salt
dash of apple cider vinegar (optional, just helps the texture)
Set the oven to 160 deg C
Whisk the wet ingredients together
Fold in the dry ingredientsm being careful not to over-mix
Spoon the mixture into muffin cups
Bake for 15-20 minutes (until they spring back on touch)
This is another easy and beautifully nutritious meal that is ideal for seasonal change. Great to cook a bit extra to have for lunch the following day too! If you are coming into Spring and feel like a cleanse then I would suggest omitting the steak or making this an early evening meal so you have plenty of time to digest before bed.
Ingredients (serves two):
2 sirloin steaks (grass-fed, organic)
2 sweet potatoes
2 cloves garlic
4/5 tomatoes / 3/4c tomato puree
pinch chilli powder
1 tsp cider vinegar
salt and pepper
4 cos lettuce leaves
1 diced tomato
1 diced avocado
2 tsp sauerkraut
Bake sweet potatoes in oven at 170C until soft
In a pot, add a tsp coconut oil/ butter and fry the garlic and chopped mushrooms well until soft. Add the tomatoes and simmer for 5 mins then add chili, vinegar, salt and pepper and lastly chopped coriander
Pan-fry the sirloins to your desired level
Remove cooked sweet potatoes from the oven. Cut in half, scoop out a spoonful from each and add this to the salsa mix, stirring through. Fill sweet potatoes with salsa
Assemble the cos lettuce leaves with diced tomato, avocado, sauerkraut
The great thing about preparing paleo meals is the massive room for experimentation – once you’re used to the new set of rules and the ingredients at hand, there are so many ways to approximate paleo versions of old favorites, or invent entirely new meals. Here’s a dessert I made up a few weekends ago that was absolutely delicious – a perfect complement of flavours with the dark bitterness of the chocolate, the sweetness of the banana and the richness of coconut. After freezing, the hard/soft textures really come into play too.
To echo the preface of my last “treat” recipe (chocolate coconut rough) – it’s so important to know your sweeteners and avoid the nasty ones (cane sugar, HFCS, agave etc). As always, don’t reward with sweets as this only reinforces the reward and pleasure triggers in our brain. If you’re craving sugar fill up on proper, whole foods and fats. When you do feel like a treat, stick to healthy recipes like this one: