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.
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
Not only is this fudge so satisfying and easy to make, it’s also free from the usual nasty artery-clogging trans-fats and insulin driving refined sugars that lace ordinary fudge. It’s also a great energy booster as the sweetness of the honey is slow to hit your blood stream thanks to the uber healthy coconut oil. I find almond and vanilla to be sweet so I only use 1 TBSP of honey – the pinch of salt brings out the sweetness too – another handy trick to reduce your sugar intake!
And please, never fear good quality natural fats – the body much prefers to burn fat for fuel over sugar which burns far too quickly and leaves us needing to eat snacks between meals. Eating three meals heavy in fat and vegetables and moderate in protein will see you right! Feel free to punctuate your meal with a couple of pieces of this yummy fudge – this is one sure way to satiate your hunger for the next five or so hours!
I had never been a huge fan of cauliflower, but when I took grains out of my diet I was forced to become a little more experimental with my vegetables. The firm texture and mild flavour of cauliflower make it a surprisingly versatile vegetable that can be substituted for grains in a number of ways. I’ve posted my cauliflower pizza base recipe before (which is delicious!) and this cauliflower popcorn is just as yummy and even easier to prepare.
Why cauliflower popcorn is a far better choice than popcorn made from corn
Corn has a very high glycemic count – this high sugar and starch count can pretty much guarantee you will crave sugar after eating it
Cauliflower is super low in starch and sugar, so will in no way upset your sugar and insulin levels
Corn is a grain and so contains phytic acid – this acid can chelate certain minerals in the gut and prevent your absorption of them.
Cauliflower is a vegetable so it is much easier to digest and assimilate, especially when it is cooked
Corn is one of the most highly genetically modified plants on the planet – GMOs require huge amounts of herbicides, pesticides and fungicides, all which are utterly toxic to humans and to our environment
Cauliflower, especially if you choose organic, is far less likely to have been sprayed with multiple poisons
Tis the season: indulge in this delicious paleo-friendly recipe for hot cross buns this Easter. Free from gut-irritating gluten grains, artery hardening hydrogenated vegetable oils and the mind twisting sugar! These were a total hit with many readers last year so I’m re-posting! Enjoy!
3 cups of ground almonds or 2 cups of ground almonds and 1/2 cup of coconut flour
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