Recipe: VEGETABLE FRITTATA (grain & gluten free, paleo)

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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.

Ingredients

  • 6 large eggs or 8 small eggs
  • 1 TBSP coconut oil / butter / ghee
  • 1 courgette
  • 1/2 small head of brocolli
  • 1/2 red pepper
  • 4 mushrooms
  • 2 spring onions
  • good quality salt

Directions

  • Pre-heat the oven to 160 deg
  • Slice all the vegetables into small chunks.
  • 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.
  • Done!

Variations

  • 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.
  • Sprinkle toasted seeds on top once it’s out of the oven
  • Serve with a simple salad of fresh rocket, dressed with lemon juice and olive oil
  • Serve with butternut squash fries
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ROAST SALMON & VEG (grain, gluten & dairy free, paleo)

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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.

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Ingredients (serves 2)

  • 2 pieces of wild, or responsibly farmed organic salmon
  • 2 courgettes
  • 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

Optional:

  • 4 handfuls fresh seasonal greens (spinach, kale, chard etc)
  • 1 bunch of fresh coriander
  • Coconut liquid aminos or organic gluten-free soya sauce

Preparation

  • 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

Directions

  • 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 🙂

BONE BROTH: A REMINDER TO CONSUME!

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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!

Why?

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.
  • Here in London Laverstock Farm lamb stock from Ocado is great
  • New Yorkers can buy a cup of hot broth to takeaway from Brodo in the East Village

Want to learn more?

Check out Sally Fallon Morell’s latest book: Nourishing Broth: An Old Fashioned Remedy for the Modern World.

BEEF SIRLOIN & SWEET POTATO SALSA (paleo, gluten, grain, dairy free)

 

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 mushrooms
  • 4/5 tomatoes / 3/4c tomato puree
  • pinch chilli powder
  • 1 tsp cider vinegar
  • bunch coriander
  • salt and pepper

Lettuce baskets:

  • 4 cos lettuce leaves
  • 1 diced tomato
  • 1 diced avocado
  • 2 tsp sauerkraut

Directions:
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

Plate the sirloin and serve!

Recipe: SEASONS CHANGING SALAD! (gluten, grain, dairy & sugar free, vegetarian)

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It’s a transitional time for us all at the moment – whether shifting into Spring or Autumn/Fall, this half-cooked / half-raw salad should help ease into whatever the weather is bringing for you next. What I love about this salad is the combination of protein, fats and fresh greens. During seasonal changes some people can really struggle to digest raw vegetables and others can find fats and starchy root vegetables to cause bloating and gas. So striking a balance between ingredients and the manner in which they are prepared can make all the difference.

In this salad coconut and olive oils will provide high quality fats; protein from the egg will satiate, nourish and provide a strong source of building blocks; the greens will boost your nutrient and vitamin count, and their fibre will help clear out your gut on their way through; and the apple cider vinegar and sauerkraut provide excellent probiotics to help the full digestive cycle (breaking the food down, absorbing the goodness, cleaning the gut walls and eliminating waste).

This salad is free from any starchy vegetables so should feel very gentle on the tummy – perfect for those suffering from hormonal imbalances where digestion and energy levels are negatively affected.

  • Cold-pressed coconut oil: helps heal the gut, is anti-fungal, antibacterial and an amazing energy source. Read more from me here.
  • Cold-pressed olive oil: packed full of antioxidants it boosts the immune system and helps fight off all sorts of nasties
  • Organic broccoli, spinach, rocket: help to detox and cleanse the gut, curbing sugar cravings and fighting off candida
  • Apple cider vinegar: the best salad dressing! Amongst a whole host of other benefits, I love ACV as it stimulates stomach acids, so acts as an incredible digestive aid
  • Sauerkraut: just a little bit goes a long way in helping to balance your gut flora. Read more from me here.

Ingredients (serves 1):

  • 1 stalk of celery
  • 1 tsp coconut oil
  • 1 tsp cumin powder
  • 1 pinch of pink / rock / sea salt
  • 1 organic egg
  • 8 stalks of tender-stem broccoli
  • 1 large handful of baby spinach
  • 1 large handful of rocket
  • 1-2 tbsps sauerkraut
  • 1 tbsp cold-pressed organic olive oil
  • 1 tbsp apple cider vinegar (with the mother)

Preparation:

Heat the coconut oil in a small pan on a low heat

Bring a small pot of water to boil

Set aside a large salad bowl

Directions:

Finely chop the celery and add it to the fry pan along with the cumin and salt. Cook on low for 5 minutes.

Add the broccoli to the pot of water. Cover and turn the heat down. Steam for 5 minutes.

In the large salad bowl add the baby spinach, rocket, sauerkraut, apple cider vinegar and olive oil and mix well.

Once cooked add the celery and broccoli and mix well.

Lightly fry or poach your egg – keep the yolk runny for the best health benefits and yummiest flavour!

Top the salad with the egg and consume!

Egg substitutions:

Vegan – add some lightly fried tempeh (avoid tofu if you can)

Pescetarians – pan-fry or grill a piece of wild salmon or makarel

Omnivores – chop a chicken breast or bacon strips into small pieces and pan fry or grill in coconut oil / butter /ghee/ lard

Recipe: ROOT VEGETABLE SALAD (vegan, paleo, gluten & dairy free)

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Yet another super quick and easy but truly nourishing recipe!

Enjoy for breakfast, lunch or dinner, this salad won’t leave you hungry with its satisfying amount of grated raw root vegetables and variety of good quality fats. And with the inclusion of apple cider vinegar all will be more easily digested and absorbed – ACV is fabulous at helping stimulate stomach acids which assist in breaking down your food and easing the effort required by the digestive tract. Take note and give it a go!

Ingredients (for 2 people)

  • 1 large carrot
  • 1 large beetroot
  • 2 large handfuls of baby spinach
  • 1 handful of long stem broccoli
  • 1/2 an avocado (optional)
  • 1 TBSP melted coconut oil / cold pressed virgin olive oil / MCT oil
  • 1 handful of walnuts
  • 1/4 cup desiccated coconut
  • 1 tsp turmeric powder
  • 1 TBSP apple cider vinegar / freshly squeezed lemon
  • salt

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Preparation

Grate the carrot and beetroot and finely chop the spinach – set aside

Chop the avocado into small cubes – set aside

Bring a small pot of water to the boil

Heat 1 tsp of oil in a small pan on a low heat

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Directions

Place the broccoli in the pot of hot water. Cover and cook on a low heat for 4-5 minutes. Drain and set aside to cool.

To the heated pan add the walnuts, coconut, turmeric and pinch of salt. Stir occasionally for 5 minutes or until the ingredients are toasted/crispy then take off the heat.

In a large bowl combine the beetroot, carrot, spinach, raisins, avocado and brocoli. Pour over the oil and apple cider vinegar and using your hands mix well. Lastly add in the pan ingredients and mix well again.

Enjoy this delicious salad as it is, or accompanied by some roasted vegetables, or pan fried fish or chicken.

…and remember the wonders of turmeric and its super ingredient curcumin!

  • aids memory function – is used to treat and prevent Alzheimer’s disease
  • aids the immune system – is used to disrupt cancer causing cells
  • relieves joint inflammation – is used to help arthritis
  • speeds up wound recovery and post work-out muscle soreness
  • aids digestion
  • promotes healthy glowing skin
  • incredible antioxidant properties – surpassing vit E and C

Recipe: DUCK EGGS & BACON WRAPPED ASPARAGUS (gluten & grain-free)

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If you can tolerate eggs they really are a marvelous whole food that can be part of any meal of the day. Eggs are considered to be the most complete protein source in a single food – their amino acid complex is perfectly proportioned! They offer a fabulous source of carotene, vitamin A, vitamin B1, vitamin D and niacin. And of course they are an excellent source of minerals, offering the easiest form of iron (‘heme’) to absorb and of course calcium, phosphorus and trace minerals.

Do not get caught up in the high cholesterol drama – this is an absolute myth.

“First and foremost cholesterol is a vital component of every cell membrane on Earth. In other words, there is no life on Earth that can live without cholesterol. That will automatically tell you that, in of itself, it cannot be evil. In fact it is one of our best friends. We would not be here without it. No wonder lowering cholesterol too much increases one’s risk of dying. Cholesterol also is a precursor to all of the steroid hormones. You cannot make estrogen, testosterone, cortisone, and a host of other vital hormones without cholesterol.” – Dr Ron Rosedale, leading anti-aging doctor in the United States. Read more here.

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It is so important that you buy organic free range eggs. It is absolutely worth the little bit extra you pay, as not only are you ensuring better health for yourself, but you are also powerfully voting against the cruelty of mass produced, chemical laden caged chickens.

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Ingredients

2 organic duck eggs (or organic chicken eggs)

4 rashers of organic bacon (make sure there are NO nitrates on the ingredient list)

8 asparagus tips (hard end snapped off if not using tips)

Salt

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Directions

Put the grill on a high setting. Cut each bacon rasher in half and wrap each piece around an asparagus tip. Place them under grill for 15 mins or until bacon is crispy. Boil a pan of salted water and then turn down heat, simmer the duck eggs for 7 mins.

Serve and enjoy!

Recipe: PIZZA BASE (gluten, grain & dairy free)

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We can eat pizza and be nourished!!! A far cry from the heavily processed sugar laden white flour, gut fermenting quick yeast and artery clogging hydrogenated plant oils, this pizza base is made with 100% natural unadulterated ingredients. Packed full of essential nutrients, fats and proteins and it hasn’t even bet dressed yet!

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Ingredients
1 medium sized head of cauliflower (3 cups once chopped up in the food processor)
2 TBSP almond flour
1 TBSP coconut oil
1 egg
1/4 TSP salt
1/2 TSP dried basil
1/2 TSP dried oregano

Preparation
Preheat the oven to 230 deg celsius
Cut one big square of non-stick baking paper or greased baking paper
Place a baking tray or pizza stone in the oven
Wash and throughly dry the cauliflower

Directions
Discard most of the cauliflower stem and pulse the florets in a food processor until you get a powdery snow like quality.

Transfer the cauliflower snow to a covered pot and cook on a medium heat for around 5 minutes. Dump cooked cauliflower onto a clean tea towel and allow to cool.

Once cool enough to handle wrap the snow up in the tea towel and ring the water out of it, squeezing out as much water as possible!

In a bowl place the cauliflower and mix in the spices, almond flour, coconut oil and egg. Use your hands to ensure best mixing.

Place the mixture on the baking paper and press it firmly and tightly into a crust shape before transferring it onto the hot pizza stone or baking tray.

BAKE FOR ABOUT 12 MINUTES, or until it starts to turn golden brown and the edges crisp up

Top with your favourite toppings, serve and devour!

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Tips to tweak

Vegan base – substitute eggs for chia mixture: 1/4 cup of chia seeds +  3/4 cup of water, stirred well and refrigerated for 15 mins before use.

Fluffier base – add more eggs

Crunchier base – add extra almond flour and coconut oil and increase cooking time

Cheesy base – add 1/4 cup shredded parmesan cheese and 1/4 cup mozzarella cheese

Healthy topping ideas

Sliced up and fried/grilled: courgette / carrot / mushroom / tomatoes / peppers / garlic / onion / bacon (nitrate-free) / salami (nitrate free) / salmon (wild)/ chicken (organic)

Placed raw on top: avocado / baby spinach / coriander / rocket / mayo / sour cream / olives / sun-dried tomato / capers

Grilled on top: raw cheese / nuts / seeds

Recipe: PAN-FRIED LAMB CHOPS & VEGES (gluten, grain & dairy free)

img_4300Whether you’re enjoying the shift into Autumn or Spring this recipe will satisfy your tastebuds and bring a wealth of health benefits! I bought my autumn lamb from the lovely organic and sustainable Daylesford Farm. At Daylesford the animals roam freely and feed on organic rotated pastures.

Wherever possible please do select certified organic meat, or get down to your local farmers market and chat with the vendor about how the animals are raised – there are many high quality sustainable “organic” farmers who are yet to be certified.

Choosing organic, grass-fed meat is not just hip to request, nor is it just a fad – it’s better for our health, animals and environment:

Our health

  • Richer in heart and brain-friendly omega-3 unsaturated fats – reduces the chances of unhealthy blood pressure, irregular heartbeats, heart attacks, depression, schizophrenia, attention deficit disorder / hyperactivity, or Alzheimer’s disease. Read more here
  • Richer in antioxidants – vitamins E, C and A (over 400% more vitamin A)
  • Contain no traces of added hormones, antibiotics or other drugs and virtually devoid of risk of Mad Cow Disease
  • Higher in CLA (Conjugated Linoleic Acid) – helps fight cancer, improve insulin resistance (type 2 diabetes) and reduce blood pressure, inflammation and fat stores. Read more here
  • Lower in total fat and calories – grass-fed meat can have just one third as much fat as a similar cut from a grain-fed animal
  • Lamb has twice as much iron as pork, three times that of chicken and six times as fish!

Animal health

  • Animals have plenty of space to freely roam, reducing stress and disease
  • They are fed good quality food that is free from genetically modified organisms (GMOs)
  • They are not fed hormones to make them grow faster and must only be given drugs to treat an illness (the routine use of antibiotics is prohibited). Read more here.

Environmental health

  • Organic growing methods use crop rotation and organic matter instead of artificial and chemical fertilisers. In fact the animals grazing on grass can do their own fertilising and harvesting all year round, made all the better in combination with solar energy
  • Nutrient-rich soil from organic farming helps grow strong healthy crops and also helps attract our natural pest and disease control – wildlife! A much better choice to toxic pesticides!
  • Less fossil fuel is used when animals are fed grass in contrast to being squashed into feeding yards eating dried corn and soya
  • The grazed pasture removes carbon dioxide from the atmosphere which helps to slow global warming

You’ve heard it a million times before, but it really is true: “you are what you eat!”. It’s a no-brainer that you will look and feel better if you eliminate the toxins, hormones, and antibiotics from your food. Make yourself from fresh, living essential enzymes, vitamins, minerals and phytonutrients and keep everyone happy!

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PAN FRIED LAMB CHOPS & VEGES – THE RECIPE!  

Ingredients (for 1 person)

2 lamb chops

1/2 bunch of carrots

1/2 bunch kale

1/2 leek

1 clove of garlic

1 TBSP coconut oil

salt and pepper

Preparation

Pre-heat two pans on a low heat and share the coconut oil between the them

Finely chop the garlic, leek and kale

Chop the carrots into finger lengths

Directions

To one of the heated pans add the garlic, leek, kale, salt and pepper. Fry on a medium to high heat for 2 minutes, stirring occasionally (try to get a nice sweet sticky texture). Then cover and turn to low for the next 10 minutes while you’re cooking the lamb. Before serving take the lid off and fry on high for another 2 minutes to dry out the veg, making it sweet and sticky again.

To the second pan add the lamb, garlic, salt and pepper. Fry over a high heat for 2 minutes to sear the meat then turn to medium/low heat for 6-8 minutes.

While the lamb is cooking bring a pot of hot water to the boil and add the carrots and cover with a lid. Cook for 5 minutes then turn the heat off, drain and leave in the covered pot.

Turn the chops and fry the other sides on high for 2 minutes, then turn the heat down to medium/low for another 4-6 minutes – depending on how you like your lamb cooked.

Plate the veg and meat then add the carrots to the meat pan with a splash of water and fry for a minute or so constantly stirring so the carrots are dressed with the meat and seasoning juices.

Consume and enjoy! This is just as delicious the next day for lunch if there are any leftovers!