Here’s a delicious, nutritious pancake recipe you can use this Pancake Tuesday!
I’ve listed some savoury and sweet filling ideas below. Remember that choosing a sugar-free breakfast is crucial in keeping insulin levels balanced and keeping you fuller for longer. It also helps you better tune in to what your body truly needs – sugar often craves more sugar so watch out!
1 cup coconut or rice milk
3/4 cup buckwheat flour
1 tsp baking powder
Coconut oil to grease the pan
Savory filling ingredients
Sauteed spinach and grated courgette
Scrambled egg with turmeric
Avocado and mixed leaves
Dessert filling ingredients
Smashed blueberries and almond butter
Raspberries and coconut cream
Preheat a non-stick chemical-free pan / cast iron pan.
Whisk all the ingredients together.
Turn the heat up – moderate to high.
Grease the pan with a decent amount of coconut oil. Pour in the batter to fill the pan, cook, flip, plate, stuff with your choice of filling, consume.
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 🙂
I am a massive advocate of making your diet primarily plant-based – by which I mean loads of vegetables not loads of grains. Often times, eating good quality animal products and fats are necessary as a way to help heal and rebuild your system, but once healed a diet heavy on veges is hugely health enhancing. To learn more about how to heal and seal your gut (and therefore your immune system and ability to switch off genetic weaknesses) go to Dr Natasha Campbell McBride’s work with the GAPS diet.
Below are my really simple recipes for sauces, dips and dressings that enhance any vegetable dish. For those of you who struggle to digest raw vegetables, stick with the lightly cooked vegetable options, these require far less digestive energy, and contrary to popular belief are still nutrient-dense.
TOASTED NUTS AND SEEDS
One cup of sunflower seeds / pumpkin seeds / almonds (or a mixture of all three)
Depending on the temperature in your kitchen you may or may not need to melt down the almond butter and coconut oil before adding in the other ingredients and mixing very well.
Pour the mix over your salad leaves or prepared raw stir-fry vegetables then massage the mixture well into the salad or vegetables with your hands. Remember not use olive oil under high heats, so if stir-frying pour the olive oil over after the veges are cooked.
SALAD DRESSING / DIP
1 ripe avocado
1/2 TBSP olive oil
2 tsp of apple cider vinegar or fresh lemon
Handful of finely chopped coriander
Pinch of good quality salt
Mash the avocado and mix in the rest of the ingredients – stir very well – if you have a hand blender then throw all of the ingredients in and blend until smooth.
Either pour the mix into a bowl and use as a dip with vegetable batons OR massage the mix into your favourite salad leaves or grated courgette/courgetti (as shown in the photo). Again, use your hands to properly massage the dressing in so it hits every leaf!
Enjoy eating your greens and nourishing your body with the foods it most loves!
I wrote about the benefits of consuming bone broth here two years ago now. Fortunately since that post, bone broth has received much warranted attention through recipes and information shared by the likes of the Hemsley + Hemsley sisters and nutritional therapist Ameila Freer.
Bone broth continues to be my number one go-to immune booster and healing potion. I recommend all adults and children comfortable with eating animal products get sipping!
Because bone broth is one of the most nutrient dense soups available on the planet. Made from boiling animal bones, broth is supremely rich in calcium, magnesium, phosphorus, sulfur, sodium and potassium, proteinaceous gelatine, cartilage, collagen, hyaluronic acid and chondrition sulphate.
By drinking bone broth you are helping to heal and seal your gut – your gut being the place where you house the majority of your immune system. With a strong immune system we are less likely to get ill, have allergic reactions, digestive complains, joint pain, muscle fatigue, learning difficulties, anxiety, depression and other mental health-related issues.
How do you make it?
I have written recipes here or you can watch the wonderful Amelia Freer making chicken broth here
Can you buy it?
My number one go-to if I don’t have any fresh stock brewed is Great Lakes grass-fed beef gelatine powder – it is tasteless so if you want you can just add it to water and glug it down, or else it is a useful thickener in soups and smoothies. You can even make healthy marshmallows with it!
Some good quality restaurants, organic butcheries and health stores sell bone broth. Just be sure to check their ingredients are free from gluten, added preservatives and sugars.
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