Recipes - nourish your body with intelligent fuel

image24

Food is information for our body.  It sends messages to our cells to perform a myriad of daily functions.   When we make our food choices based on what our eyes and our noses desire we run the risk of not providing adequate nutrition for the body to function effectively.  Over time, this can stress the body creating inflammation, pain and disease.


The good news is that, for many,  it is not too late to make better choices:  our bodies are infinitely capable of change when fed well.   I have seen amazing improvements in the reduction of weight and pain and improvements in sleep and cognitive function in as little as 3 months (see my Blog - the Juvination of Jean who at over 70 is living a far more fulfilling life now better educated on what foods are healing/what foods are harmful).


My journey to true mental and physical wellbeing started  to occur as I listened to what my body was choosing (rather than my mind) and I allowed it to influence my food choices.  Our bodies intuitively know what foods will sustain it - if only we would listen to them.


Below I share with you some recipes which are a staple in my life which provide many of the elements required to satiate and enrich the body allowing it to function optimally.   Eating to ensure we obtain the necessary nutrients really does make a difference to how we feel, behave and function. What these recipes have in common is they contain real and delicious ingredients, taste fantastic and yet follow a sugar, grain and dairy free philosophy.  Some are original and some are borrowed (sources are noted).



Breakfast - Smoothies

Nutty Banana, Cacao

image25

Makes 2 Portions:


4 frozen bananas

Tablespoon of nut butter (almond, hazelnut, cashew)

Tablespoon of cacao nibs

300ml of Almond, hazelnut or Coconut milk


Blitz in smoothie maker - adding more milk dependent on desired texture (I  prefer thick like ice cream).  Can be eaten as a dessert.


Original Source: Able & Cole

Rasp- ocado

image26

Makes 2 Portions:


1 large ripe avocado  

2 cups of frozen raspberries

Tablespoon of organic cocoa powder

300ml of Almond or Coconut milk


Blitz in smoothie maker - adding more milk dependent on desired texture (I prefer thick like ice cream).  Can be eaten as a dessert.


Original Source: Able & Cole

Carrot, Orange, Cinnamon

image27

Makes 2 Portions:


2 large oranges

4 medium carrots

1.5 teaspoons of cinnamon powder

500ml of Almond or Coconut milk


Blitz in smoothie maker with ice - I normally make this one quite runny.


Original source:  Able & Cole

Tahini Green

image28

Makes 2 Portions:


2 medium apples

1 large celery stick

100g raw spinach

1.5 tablespoon of tahini

zest of 1 lemon

300ml of Almond or Coconut milk


Blitz in smoothie maker until creamy


Original Source: Able & Cole

Star Anise Plum

image29

Makes 2 Portions:


8-10 Plums

Juice of 1 Orange

2  pieces of Star Anise

2 tbsps linseeds

300 ml Almond milk

1 tsp raw honey (to taste)


Stew plums with star anise in orange juice for c10 minutes.  Cool (overnight) then add to smoothie maker with remaining ingredients.  Blitz and enjoy.


Original recipe

Green Immune System Boost

image30

Makes 2 Portions:


6 - 7 baby Carrots
1 Granny Smith Apple
3 - 4 stalks of Celery
1 small Cucumber
3 cups of finely chopped kale
1 Lime & zest of 1 lemon

 300ml Coconut Water to thin

Ice
 

Blitz in smoothie maker.


Adapted from various sources.

Breakfasts

Coconut Granola

image31

Makes c10 portions:


1 cup each of Cashews, Almonds, Pecans, Macadamia, Sunflower and Pumpkins seeds

2 cups Coconut Flakes (or desiccated)

1/2 cup melted Coconut Oil

1/4 cup raw Honey

1 tsp vanila paste

1 tbs spice (cinnamon, allspice, nutmeg)

2 tbs Himalayan Salt


Mix all dry ingredients.  Mix wet ingredients and pour over dry.  Line a large baking tray with parchment paper and roast mixture in oven for 30 minutes on 160 (F) turning twice (so they do not become over toasted).  When cool put in airtight jag and serve with nut milk (or sprinkled on fruit).


Source:  Epicurious. https://www.epicurious.com/recipes/food/views/paleo-granola-with-coconut-and-almonds

Coconut chia pudding

image32

Makes 5-6 portions:


400 ml organic coconut milk (1 tin)

4 tablespoon of chia seeds

1/2 teaspoon of vanilla paste


Whisk solid and watery coconut milk until smooth.  Stir in chia seeds and vanilla paste then place in fridge for 4+ hours.  


Serve with fruit i.e. blueberries, strawberries, raspberries, mango.  A spoon of granola on the side ( perfect).


Can be eaten as a dessert.


Adapted from various sources.

Mediterranean Tortilla

image33

Makes 2 portions:


Tablespoon of coconut oil/butter

4 large eggs

200ml almond milk

Leftover roasted veg (broccoli, carrots, onions, sweet potato, asparagus, kale)

Seasoning: garlic, salt, pepper, oregano, thyme, chives


Warm veg in coconut oil; beat eggs with milk and add seasoning.   Pour over warmed veg and gently move mixture to ensure cooked all the way through (alternatively bake in the oven for 15 minutes)


Adapted from various sources.

Chia seed jelly

image34

Makes 5-6 portions:


100g of fruit (berries, apricots, plums, rhubarb)

 Juice of 1 orange

3 tablespoon of chia seeds

For rhubarb add 2-3 dates for sweetness


Stew fruit in orange juice for c10 minutes.  Add chia seeds and allow to set 4+ hours.   


Serve on toast or crackers (see next section), or on coconut chia pudding (previous recipe).


Adapted from various sources.

Ratatouille with Poached Eggs

image35

Makes 2 portions:


4 eggs

1 medium onion

1 garlic clove

2 red peppers; 1 yellow pepper

10-12 plum or cherry tomatoes

2 courgettes

1 tbs balsamic vinegar

1 tbsp coconut oil

seasoning (salt, pepper, herbs to taste)


Sweat onion & garlic  in coconut oil for 5 minutes using a shallow, handless pan or dish.  Add sliced peppers, courgettes and tomatoes and place in oven at 160 (F) for  15 minutes.  Add eggs, cover and and cook for a further 8-12 minutes dependent on your preference of yolk firmness.  Serve on a bed of greens (spinach, chard, kale).


Adapted from various sources


Banana Pancakes

image36

Makes 2 Portions:

2 medium Bananas (mashed)

2 Eggs

3 tbsp ground almonds

1/8 tsp Baking Powder

1/2 tsp Vanilla paste

1/4 tsp Cinnamon

1 tsp raw Honey

1 tbs Butter for frying


Crack & whisk eggs, add all other ingredients. Mix thoroughly.  Spoon 2 tbsp mixture into pan with melted butter.  Cook for 1-2 minutes (until brown) on each side.   Serve with fruit (blueberries, raspberries, strawberries) or fruit jelly (see recipe under 'Breakfasts).


Source:  Paleo Leap. https://paleoleap.com/flourless-banana-pancakes/

Turmeric Chia Porridge

image37

Makes 2 Portions:


200 ml organic coconut milk

2 tbsp chia seeds

1 tbsp turmeric

1 tbsp pure honey

2 tbs pine nuts

2 tbsp almonds

1/4 cup of 2 types of berries (blueberries, strawberries, raspberries, damsons)


Whisk solid and watery coconut milk with turmeric until smooth.  Stir in chia seeds and vanilla paste then place in fridge for 4+ hours.  


Serve with fruit & nuts.

 

Stewed Apple Pancakes

image38

Makes 2 Portions:


2 Cooking apples  (stewed with honey & cinnamon)

2 Eggs

4 tbsp ground almonds

1/8 baking powder

1/2 tsp Vanilla paste

1 tbs coconut oil for frying

1 avocado

1 cup frozen berries

30 ml nut milk

2 tbsp Cacoa powder

Coconut chips (for decoration)


Crack & whisk eggs, add all other ingredients. Mix thoroughly.  Spoon 2 tbsp of mixture into pan with melted butter.  Cook for 1-2 minutes (until brown) on each side.   


Blitz avocado, cacao, berries & milk in blender. Decorate with spare berries/coconut & serve with pancakes.




Cacao Porridge

image39

Makes 2 Portions:


100 ml organic coconut milk

100 ml water

1 cup Teff (grain)

1 tbsp cacao powder

1 tbsp coconut oil

1 tbsp honey

sliced bananas, frozen cranberries, pine nuts & coconut chips.


Whisk solid and watery coconut milk with water and teff in pan.  Bring to boil and simmer for 12-15 minutes.  Add cacao powder, coconut oil and honey.  Take off the heat when consistency is medium to thick (sticks to spoon).


Serve with sliced banana, frozen cranberries, pine nuts & coconut chips.


Bread/Cracker alternatives

Keto bread

image40

Makes 6-8 portions:


1.5 cups Almond Flour (ground almonds)

2 tbsp Coconut Flour

6 Egg Whites

1/4 tsp Cream of Tartar

3/4 tsp Baking Powder

4 tbsp melted Butter

3 tsps Apple Cider Vinegar

1 tsp herbs of choice Sage, Fennel, Rosemary)


Whisk egg whites and cream of tartar until peaks form.  Mix remaining ingredients together then fold in egg whites. Pour into greased 8x4 bread tin.  Cook at 180(F) for 30 minutes.


Source:   Dr Axe https://draxe.com/recipe/keto-bread-recipe/

Tahini bread

Tahini bread

Makes 6-8 portions:


300g Tahini Paste

1.5 cups Almond Flour (ground almonds)

2 tbsp Coconut Flour

4 Eggs 

1/2 tsp Bicarb of Soda 

30ml  Apple Cider Vinegar

1 tsp Salt

1 tbsp Herbs (thyme, sage, mixed)

1 tbsp Pumpkin Seeds 


Mix all ingredients together. Pour  into a 1/2 lb bread tin lined with parchment paper.   Cook at 180(F) for 35-40 minutes.  Eat fresh when cooled, or toasted.


Source:  NatureDoc:  https://www.naturedoc.co.uk/recipe/grain-free-tahini-bread/

Butternut squash crackers

image41

Makes  8-12 portions


2 cups Butternut Squash

4 tbsp Coconut Milk

1 cup ground Flax Seed

1 cup golden linseed

1/2 cup Almond Flour (ground almonds)

1/2 cup Maca powder

¼ cup Olive Oil or Avocado Oil

2 tablespoons raw Apple Cider Vinegar

2 teaspoon Himalayan Rock Salt 

Herbs of choice (Rosemary, Thyme, Fennel seeds, Cayenne Pepper, Black Pepper).


Blitz 1 cup of raw butternut squash with 1/2 coconut milk until smooth paste.  Repeat.  Stir in all other ingredients until it 'holds together'.   Cover large flat baking tray with grease proof paper, flatten mixture evenly (1/6 cm) in tin and bake for 1.5 hours on 140 (F).


Adapted from Healthful Pursuit (original recipe with celery - can also replace sweet potato etc). https://www.healthfulpursuit.com/2015/05/egg-free-roasted-herb-crackers/


Courgette & Coconut Loaf

image42

Makes 8-10 slices


150g ground almonds

50g coconut flakes

1tsp ground cinnamon

1tsp baking powder

1/2 tsp bicarbonate of soda

Pinch of sea salt

3 eggs (beaten)

50g coconut flower sugar

30g coconut oil

1tbsp lemon juice

zest of 1 lemon

100g courgette finely grated


Grate courgette, beat eggs, remove zest then squeeze  lemon.  Mix all ingredients together.  Line  loaf tin with grease proof paper, pour in batter and cook at 180(F) for 35-40 minutes.  Cool and slice.

Apricot & Cacao Loaf

image43

Makes 8-10 slices


150g ground almonds

50g cacao paste buttons

1tsp ground cinnamon

1tsp baking powder

1/2 tsp bicarbonate of soda

Pinch of sea salt

3 eggs (beaten)

50g coconut flower sugar

30g coconut oil

1tbsp lime juice

zest of 1 lime

100g apricots finely grated


Grate apricots, beat eggs, remove zest then squeeze lime.  Mix all ingredients together.  Line  loaf tin with grease proof paper, pour in batter and cook at 180(F) for 35-40 minutes.  Cool and slice.

Carrot & Turmeric Loaf

image44

Makes 8-10 slices


150g ground almonds

50g Granola (organic, sugar free i.e. Rude Health)

1 tbsp Turmeric

1tsp baking powder

1/2 tsp bicarbonate of soda

Pinch of sea salt

3 eggs (beaten)

50g coconut flower sugar

30g coconut oil

100g carrots finely grated




Grate carrots, beat eggs. .  Mix all ingredients together.  Line  loaf tin with grease proof paper, pour in batter and cook at 180(F) for 35-40 minutes.  Cool and slice.

Soups

Chicken Garden Soup

image45

Makes 3 portions:


Bone Broth (chicken carcass simmered  in 500 ml water)

100g each of Kale, celery, courgettes

2 sprigs fennel leaf

1.5 tsps each Turmeric & Ginger

1 organic vegetable cube; salt & pepper to season


Simmer carcass on low for 1.5 hours.  remove & pick off chicken pieces.  Chop veg and add with seasoning and simmer for 10-15 minutes.


Serve with veg crackers (see Wheat free section)


Original recipe (inspired by what is growing in my garden)

Mushroom 'floater' (liver/lentils)

image46

Makes 2 portions


1 onion

1 tsp coconut oil

300g mushrooms

150 ml water

vegetable stock

tin of coconut oil

150g cooked lentils

4oz seasoned cooked liver 


Shred onions and cook in 1 tsp coconut oil, add shredded mushroom after 5 minutes.  Add water, boullion and coconut milk and simmer for 10 minutes.


Warm lentils & liver and serve in centre of mushroom soup.

Sweet, Sweet Tomato

image47

Makes 2-3 portions:


500g tomatoes

2 diced shallots

2 tblespoons Olive oil

2 sprigs fresh Basil

1 organic vegetable cube & 300ml water; salt & pepper to season


Pour oil on tomatoes & shallots and roast in oven for 35-40 minutes.  Leave to cool.  Add basil & season.  Mix vegetable cube with 300ml water add to tomatoes.   Blitz together and serve with roasted vegetables or vegetable crackers (see 'Wheat free' section)


Original recipe

Tomato 'Floater' (chicken/lentils)

image48

Makes 2 portions


1 onion

1 tsp coconut oil

300g tomatoes

150 ml water

vegetable stock

salt, pepper, herbs for seasoning

150g cooked lentils

4oz seasoned spicy chicken 


Shred onions and cook in 1 tsp coconut oil, add chopped fresh tomatoes after 5 minutes.  Add water, boullion and seasoning and simmer for 10 minutes.

Warm lentils & chicken and serve in centre of tomato soup.

Liquid Sunshine soup

image49

Makes 3-4 portions:


300g carrots

2 shallots

2"  turmeric root

1"  ginger root

1/2 tbsp boullion

1/2 tin of coconut milk

seasoning (salt, black pepper)

Fennel fronds, 'Heart of nature' croutons


Peel & simmer carrots for 10 minutes;  Add roots for further 2-3 minutes then add boullion, seasoning and coconut milk.    Blitz in blender.  Top with fennel & croutons.  


Drink in the sunshine.

Super Immune System booster

image50

Makes 3-4 portions:


1.5  ltrs Bone Broth (fish, chicken, beef)

Tin of coconut milk (solids)

1 medium onion

2 garlic cloves

2 stalks Lemon grass

200g mushrooms (shiitake, cordyceps)              

    100 g  greens (spinach, kale or chard)

1 tbs coconut oil


Gently sweat onion & garlic in oil for 5 minutes.   Add all other ingredients except greens and simmer for 7-10 minutes.  Add greens and cook a further 5 minutes.   


Inspired by Dr Axe lecture


Snacks

Baba Ganoush

image51

Dip raw  (carrots, celery, sugarsnap peas) or roasted (broccoli, sweet potato, celeriac) vegetables into 2oz baba ganoush.


Baba Ganoush (aubergine dip):

Roast 3 aubergines in oven for 45 minutes.  Cool and remove skin.  Blitz with 1 garlic clove, 2 tbsp Tahini, juice of 1 lemon & 2 tbsp virgin olive oil.  Sprinkle with cayenne pepper.


Adapted from various sources

Cauliflower Hummus

image52

Dip raw  (carrots, celery, sugarsnap peas) or roasted (broccoli, sweet potato, celeriac) vegetables into 2oz hummus.


Cauliflower Houmous:

Blitz 1/2 head of roasted cauliflower with 2 garlic cloves, 1/4 cup Tahini, juice of 2 lemons & 2 tbsp virgin olive oil.  Season with salt & cayenne pepper or cumin.


Source:  Paleo Plan https://www.paleoplan.com/recipes/paleo-snacks-recipes/paleo-hummus/

Red pepper dip

image53

Dip raw  (carrots, celery, sugarsnap peas) or roasted (broccoli, sweet potato, celeriac) vegetables into 2oz red pepper dip


Red Pepper Dip:

Roast 3 red peppers in oven for 30 minutes.  Place in plastic bag for skin to separate - remove skin.  Blitz flesh with 1 garlic cloves,  2oz nuts (pine, walnuts, macadamia),  2 tbsp Apple Cider Vinegar & 2 tbsp virgin olive oil.  Add  cayenne pepper & salt  for taste.


Adapted from various sources

Apple with nut butter

image54

Core & slice a large apple then spread thinly with almond/hazelnut/cashew butter.

Avocado & crackers

image55

Slice half a medium avocado on Flaxseed crackers (see recipes at '

Bread/Cracker alternatives')

Crispy Kale & Fennel

image56

Makes 2 portions:


6 large leaves Kale

4 sprigs Fennel

1.5 tbsp Olive Oil  or 1 tbs melted Coconut Oil

1 tsp Himalayan Salt

1 tsp Pepper

1 tsp herb/spice of choice (I typically use cayenne pepper or small dried chilli peppers)


Cut Kale & fennel into 3/4 inch strips. Sprinkle with oil and mix with hands.  Season and place on baking tray in 180 (F) oven for 7-10 minutes until crispy (turning once). 


Inspired by Marianne's veg garden

Salads

Blueberry & Almond

image57

Makes 1 portion


1 medium courgette 

1 medium apple

handful of spinach

50g blueberries

25g almonds & cashews (mixed)


Slice courgette and apple.  Place on spinach and top with blueberries and nuts.


Serve with an orange & tahini dressing:


Juice & zest of 1 orange

2 tbsps EV olive oil

2 tbsps Tahini paste

Blend together

Crab, Mango & Sea veg

image58

Makes 2 portions


50g crab meat (brown, white or mixed)

1 large mango

50g samphire

50g sauerkraut

30g cucumber

25g cashew aioli

1 lime

 Salt, pepper & dried chilli flakes


Shred the mango, squeeze lime over and add seasoning.  Place in middle of plate,  Top  with chopped cucumber & samphire then arrange crab, sauerkraut and cashew aioli around the plate edge.


Fennel, Apricot & Cashew Aioli

image59

Makes 2 portions


2 fennel bulbs

1 tbsp coconut oil

salt, pepper, thyme

4 apricots

1 cup of cashews

2 tbsp EV olive oil

2 garlic cloves

2 lemons

1/4 tsp sea salt

1/2 cup water


Slice fennel into 1/4" sections and roast in coconut oil with apricot halves at 180 (F)  for 25 minutes.  Cool then season.  Blitz the cashew nuts with oil, garlic, lemon, salt and water to create an aioli dip.


Arrange and devour.

Spicy butternut squash 'wraps'

image60

Makes 2 portions


10-12 large Chard leaves

100g butternut squash

1 tbsp coconut oil

Seasoning (Jamaican Jerk chicken) 

Accompanying crunchy veg (raddish, asparagus, cauliflower dip)


Mix seasoning with coconut oil and coat butternut squash in 'marinade'.  Roast at 180 (F) for 35 minutes and cool.  Serve rolled up in Chard.

Butter bean & avocado boats

image61

Makes 2 portions


10-12 large Romaine lettuce leaves

100g butter beans soaked and cooked

Seasoning (fajita, Jamaican jerk etc)

1 ripe avocado

Coconut aminos (soy sauce substitute)


Warm butter beans, mash and add seasoning.   Wash and dry lettuce leaves and spoon mashed butter beans and top with sliced avocados and a drizzle of coconut aminos.


Wholesome nutrient plate

image62

75g cooked black 'Venus' rice

50g broccoli sprouts

50g red cabbage sauerkraut

Half an avocado

2 tbs coconut aminos

8 roasted chestnuts


Arrange first 4 ingredients  in dish/on plate and sprinkle with roasted chestnuts & coconut aminos.





Mains

Nut Roast

image63

Makes 6-8 portions


2 cooked sweet potatoes

1 cup red pepper dip (see 'snacks')

2 cups chopped mixed nuts (Brazil nuts, chestnuts, almonds, walnuts, pecans)

1 cup mixed seeds (sunflower, sesame, linseed)

2 garlic cloves

2 medium chillis

1 onion

2 medium carrots

2 sticks celery

Salt & Pepper to season (with herbs of choice - rosemary, sage, thyme)


Mash cooked sweet potato and add red pepper dip.  Blitz raw veg to pulp.  Roughly chop nuts (leaving some medium chunks).  Mix all ingredients together and flatten into a baking tray about 1"-1.5" high.  sprinkle with 3 tbsps sunflower seeds and cook at 180 (F) for 35-40 minutes.


Inspired by Clive's nut roast but created in my kitchen

Chicken Lettuce Fajitas

image64

Makes 2 portions


2 organic chicken breasts

Half each of red, orange, yellow pepper

1 red onion

8 button mushrooms

1 tbs coconut oil

2 tbs coconut cream

1 tsp each himalayan salt, pepper, cayenne pepper, cajun spices

4 lettuce leaves (preferably inner/younger ones)


Sweat onions & peppers in coconut oil for 10 minutes, add diced chicken breast and cook for a further 10 minutes, turning.  Add coconut cream and salt/pepper/spices then halved button mushrooms cooking for a further 5-7 minutes.  Place on Lettuce leaf and serve with roasted apricots.


Orignal recipe


Honey Lime Chicken Kebabs

image65

Makes 2 portions


2 organic chicken breasts

1tbs raw honey

Juice of 1/2  lime

8 cherry/plum tomatoes

8 button mushrooms


Mix honey and squeezed lime.  Chop chicken into cubes and marinate for 10-15 minutes in lime/honey.  Thread a (bamboo) skewer with alternating chicken, tomato, mushroom then pour over juices.   Roast in oven for 20-25 minutes turning half way through.


Served with raw spinach, roasted nectarines and pine seeds.


Original recipe




Mackerel & roasted vegetables

image66

Makes 4 portions


3 cooked mackerel fillets

1 red onion

75g samphire

3 sweet potatoes

2 tablespoon coconut oil


Cut sweet potatoes into wedges, melt 1 tbsp coconut oil in roasting pan and roast for 40 minutes at 180 (F).  Thinly slice onion and fry gently in coconut oil.  Add samphire and mackerel (broken into 1.5" pieces).  Warm through for 5-7 minutes then serve with potato wedges.

Calf's Liver lusciously loaded

image67

Makes  2 portions


100g calf's liver

1 tbsp arrowroot powder

Salt & Pepper to taste

2 tbsps coconut oil

6 apricots

12 mushrooms

100g green beans


Slice livers into 1" wide strips and coat with arrowroot powder.  Fry in 1 tbsp coconut oil for c10 minutes turning to brown both sides.  Put halves apricots & mushrooms in a separate pan with coconut oil and brown for 3 minutes each side.  Steam green beans in 1.5" of water for c7 minutes.  Serve together.



Fishy tomato heaven

image68

Makes 2 portions


2 x 50g white fish

100g  cherry tomatoes

1 tbsp  vegetable boullion

100g spinach

100g butternut squash

1 tbsp coconut oil

salt, pepper, spices to season


Dice butternut squash (with skin on and seeds included) and roast in coconut oil for c40 minutes at 180 (F).  In a separate dish roast cherry tomatoes & yellow plums for 25 minutes.  Separate the tomatoes, cool and blitz with seasoning (I use salt, pepper, basil & dill)


Place fish in foil parcel and add to oven for final 12 minutes of squash roasting.  


Steam spinach for 4-5 minutes in 1" of water.  Assemble and enjoy!

One-pot luscious liver

image69

Makes 2 portions


medium onion

100g liver

handful of mushrooms

150ml water

1 tbsp coconut oil

2 oxo (beef) cubes 

Salt, pepper, chilli flakes (seasoning)

1 large sweet potato (cooked)

2 leaves of Kale


Put coconut oil, diced onions, liver in an oven-proof pan (with lid), cover with water and place in oven at 160 for 30 minutes.   Stir in  beef cube, seasoning, sliced mushrooms, kale and cooked sweet potato.  Cook for a further 15-20 minute with oven at 180.


Couscous Vegetable Pie

image70

Makes 6 portions


300g wholewheat giant couscous

1 medium onion

1 red pepper

1 yellow pepper

2 courgettes

100g cherry tomatoes

1.5 tbsp boullion

1 tbsp coconut oil

Seasoning (salt, pepper, cumin)


Boil the couscous in water as per instructions (take off boil when 3/4 cooked) then add boullion and seasoning.  Dice peppers, courgette strips and onion and part-cook in coconut oil (until  softened but still crunchy); remove from pan.   Half tomatoes and place on bottom of large oven-proof pan.   Cook in oven for 10 minutes.  Add  half the courgette strips to the tomatoes then mix remaining veg with  couscous and spread on top of the tomatoes.   Bake in oven for 20 minutes.   Place a place/pizza sheet on pan and flip over.  Allow to cook for 10 minutes and take lid off to reveal your deliciously healthy 'pizza-style' pie.  Serve with protein (fish, meat, haloumi) or salad.


Black bean salad

image71

Makes 4 portions


200g cooked black beans (rinsed, boiled & cooled) 

small red onion

1  yellow and 1 red pepper

6 baby sweetcorn

60g cherry tomatoes

handful of coriander

Seasoning (salt, pepper, chipotle, chilli)

4 tbsp virgin olive oil

3 tbsp white wine vinegar

2 limes (zest & juice)


Cut tomatoes in half; dice all other veg; add to beans, season (to your own taste) add lime juice and combine.


Serve with avocado slices, haloumi, crumbled feta, salmon, trout, mackerel, chicken.

Mackerel (rice-less) risotto

image72

Makes 2 portions


1 large onion

2 garlic cloves

1.5 tsps coconut oil or ghee

1 bramley apple (peeled)

150g cooked mackerel

4 cups chard or spinach

Half a lime & 2 tbs wate

Seasoning (salt, black pepper, chilli, coriander)


Melt oil and add shredded onion, apple and garlic.   Soften for 5 minutes then tear up mackerel and add with seasoning.  Wash and rinse chard/spinach and add with juice of half a lime and a spoonful or two of water.  Add lid or plate and allow to soften for 5 minutes.


Stir then serve with sauerkraut or pickles to break down omega fats.



One-pan Red Rice Refuel

image73

Makes 2 portions


120g cooked red rice

1/2 tablespoon organic vegetable stock powder

1/4 tin coconut milk

60g mushrooms (various sorts)

40g  broccoli sprouts 

20  mixed nuts

Juice/zest of 1 lime

knob of butter


Saute mushrooms in butter for 2-3 minutes.  Add vegetable stock with 1/2 cup of water and cooked rice to reheat.  Add coconut milk and simmer for 5-8 minutes until heated through and liquid has been absorbed.  Divide and serve topped with sprouts, nuts and lime juice/zest.


Note: reheated rice provides resistant starch  which is beneficial for your gut health.




Desserts

Baked Apple, dates & seeds

image74

Makes 4 portions:


4 cooking apples

2 dates

50g cranberries

Juice of 1 orange

50g pine nuts


Squeeze orange and simmer cranberries & dates in juice for 10-12 minutes.  Blitz into 'sauce'


Core the apples and cut in 2-3mm around the centre of each.  Place in cooking tray and bake in oven for 20 mins at 180 (F).   Spoon cranberry mix into centre and return to oven for further 10-15 mins, reducing heat to 160 (F).  Sprinkle with pine nuts and cook  until seeds are golden (5+ minutes).


Original recipe

Carrot Halva

image75

Makes 4 portions:


2 tbsps butter or ghee

200g carrots (pealed & grated)

400 ml tinned organic coconut milk

100ml coconut milk (liquid)

75g sticky rice/basmati/arborio rice

1/2 tsp vanila paste

3 tbsps honey

1/2 tsp cardamon

25g flaked almonds


Sweat carrots in butter for 10 minutes then add coconut milks, rice & cardamon.  Simmer & stir for 15-20 minutes until rice has cooked and absorbed the milk.  Stir in honey and garnish with flaked almonds.


Keith Squires https://www.amazon.co.uk/Cooking-Love-Keith-Squires/dp/1873606389

Almond Chocolate Cake

image76

Makes 6-8 portions 


  • 1 cup almond flour
  • ½ cup  raw cacao powder
  • ¼ cup sifted coconut flour
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • ½ cup honey
  • ½ cup soft butter 
  • 4 eggs, room temperature
  • ½ cup dark chocolate drops

Combine the dry ingredients then add the wet ones then add the eggs one by one.  Stir in the chocolate pieces and pour into 2 6" cake tins.  Cook at 180 for 25-30 minutes.   Serve with fruit coulis (blend 100g of fresh or frozen berries with 1 tsp of honey).


Source:  Myheartbeets  https://myheartbeets.com/paleo-chocolate-cake/


image77


Access Bars London

Access Bars UK

Nutrition Coach London

Wellbeing Coach London

Access Bars Practitioner London

Nutritional Therapy London

Access Bars South Croydon

Nutritional Therapist South Croydon

Access Bars Practitioner Croydon

Nutritional Therapist Croydon

Access Bars Sanderstead

Nutritional Therapist Sanderstead

Access Bars Surrey

Nutritional Therapist Surrey

Access Bars Facilitator London

Access Bars Facilitator Croydon

Contacts:

Email:   SMoise24@gmail.com

Mobile: 07756 493963