Fill up on glorious greens and bright summer tomatoes with a zesty avocado twist. Makes a wonderful, filling meal or works beautifully as an accompaniment to poultry, meat, or fish. This recipe contains a whopping 4-5 servings of vegetables and tons of incredible nutrition and health-giving natural fats. All hail kale! Full of liver phase II detoxification support, minerals, and antioxidants. Combined with tomatoes, lemon, avocado, and cashews, this salad supplies almost the complete vitamin and mineral spectrum.
In a bowl, combine 100g chopped curly kale (stems removed), flesh of 1 chopped avocado, and the juice and zest of 1/2 large lemon. Using your fingers, gently massage the avocado into the kale leaves until well combined and thoroughly coating all the pieces. To this, add 100g quartered cherry tomatoes, 25g chopped cashews, and 1/4-1/2 tsp sea salt (to taste). Toss to combine with the kale leaves. Let sit for 3o minutes while the kale leaves soften slightly. Enjoy!
serves 1 as a large meal or 2 as a side dish (multiply ingredients to serve more)
Your breakfast woes are over! This is my super easy cereal swap. Spend 5 minutes once a week making up a batch of this, and you'll have a pre-made breakfast cereal ready to go each morning. Packed with natural protein, antioxidants, and healthy fats with no refined carbohydrates, sugars, or grains. It's totally delicious and will help keep your mornings fuss free and your body full of energy until lunchtime.
In a large bowl, combine 75g each of sesame seeds, whole flax seeds, pumpkin seeds, sunflower seeds, chopped almonds, chopped walnuts, chopped dried un-sufured mango slices, and dried blueberries. Once the ingredients are well incorporated, transfer to an airtight container for storage. Enjoy with plenty of milk (great with almond milk!) and, if desired, a few drops liquid stevia to add sweetness while your taste buds transition to the sugar-free way of life.
makes six 100g servings (multiply ingredients to serve more)
My absolute favourite cracker recipe. So crunchy and savoury and satisfying. You honestly won't believe that there are no grains whatsoever in these bad boys. I adapted this recipe from the one by Domini Kemp and Patricia Daly in their book, The Ketogenic Kitchen, which they adapted from Sarah Britton in her book, My New Roots!
In a bowl, mix 75g sunflower seeds, 60g chia seeds, 45g ground psyllium husks (try KIKI Health brand), 45g whole flaxseeds, 30g pumpkin seeds, 20g sesame seeds, 2 tsp fennel seeds, 3/4 tsp sea salt, and 1 tsp dried thyme. Next, add 3 Tbsp melted coconut oil to 200ml boiling water so it melts, then pour into the dry mix and incorporate until thoroughly mixed. Line a large baking tray with baking paper and, using a spatula, spread and press the dough evenly across the tray. Place into a preheated 170 degree C oven. Bake for 20-30 minutes until crispy. If the edges get crispy while the middle is still soft, break off the edges and place the remaining back into the oven to bake until crispy. Let them cool, then store in an air-tight container. You can also dehydrate the dough overnight until firm for a raw food version.
Makes about 12 crackers
This is a gorgeous, uplifting take on traditional coleslaw. Don't get me wrong, I love mayo (paleo whole-food style) as much as the next girl, but sometimes you want to feel light and fresh with your ruby red cabbage goodness. Why? The vitamin C in the dish is off the charts. The detoxification support will keep your hormones balanced and help prevent cancer. This is slaw's much sexier younger sibling come to dinner, so buckle up!
In a bowl, combine 1/2 a head of shredded or grated red cabbage, 1 small red onion cut in half and sliced very thinly, 1 handful chopped flatleaf parsley, 1 minced red chili pepper (seeds removed), juice and zest of 1 lime, and sea salt to taste. Toss to combine and enjoy!
This is a deliciously simple hummus you can make in 3 minutes flat or fancy up with a little more work. First, however, let's unravel the "hummus controversy". Is it a super healthy snack? Or is it bad for us because of all the fat? Or because it contains carbs? Or even worse, because it contains both carbs and fat? No one can seem to agree! So, let's break it down logically. One half of this recipe, which is probably about how much a person ends up eating when they munch on hummus, contains 44g fat, 25g carbs, and 15g. This is just about a perfect. Throw in some non-starchy vegetables (which contain another 5g protein), and you have a really well-balanced meal. But does anyone ever really eat a hummus salad? Umm, no. Hummus is normally eaten with bread or or sweet potatoes or rice or chicken or avocado or dressing or a whole load of many, many other things. And when eaten as a snack, even with just some veggie sticks, this is essentially a full meal. Now we can start to see the danger of hummus. It is a powerful source of fat, carbs, and protein, so use wisely. Other than this, go forth and hummus!
To a food processor or blender with a tamper, add 250g (1 tin) rinsed, drained chickpeas, 4 Tbsp (48g) olive oil, 4 Tbsp (50g) light tahini, juice of 1 lemon (3.5 Tbsp), 2-4 minced cloves garlic (start with 2), and 3/4 tsp sea salt. Pulse or blend until creamy (a few lumps are fine). Taste and add a bit more salt or garlic as needed. If the food processor or blender is struggling, add a tiny bit of water to assist.
To fancy things up, sprinkle with a few chopped pecans, minced jalapeños, chives, and/or caramelised onions.
makes 2 snack servings or 2 meal servings
Nutrient superpower! Delicious puy lentils combine gorgeously with creamy avocado and crisp baby gem lettuce for a salad delight. Avocados are crammed full of healthy fats and vitamins while high-protein lentils are packed with essential minerals like magnesium. Parsley offers a hit of calcium, and all the green equals folate. This is a perfect anti-stress meal to help calm your brain chemistry if you're feeling burned out or anxious. It's also hugely supportive to detoxification.
In a bowl, combine 1 cup (about 250ml) cooked puy lentils (or substitute green lentils), 1 whole chopped avocado, 1 chopped head baby gem lettuce (about 2 large handfuls), 2 Tbsp chopped parsley, and 1/2 tsp Bragg's liquid aminos (optional). Stir to combine, then add sea salt and pepper to taste.
makes 1 serving
It's time to fall in love with pasta made from legumes. High protein, lower carbohydrate, gluten- and grain-free. My two favourites: chickpea fusilli and black bean spaghetti. My other favourite: puttanesca sauce. Spicy! Brimming with capers and olives and hiding a sneaky boost of omega-3 from a touch of anchovies. We all need oily fish for cellular and immune health, and depending on your genes, between 2 and 5 servings per week. Tomatoes are filled with potent phytonutrients, and olives are wonderful for feeding the friendly bacteria in the gut. This is a quick, gorgeous, and nutritious way to put pasta back into your life with a wonderful balance of carbohydrates, protein, and healthy fats.
Place 1 Tbsp olive oil into a saucepan over medium heat. Once hot, add 2 minced anchovies and stir and press into the oil with a spoon or spatula for 2-3 minutes so the anchovies almost "melt". Add 1 minced clove garlic and 1 tsp minced fresh red chili and cook for 1 more more minute. Add 400g (one tin) chopped tomatoes, 30g chopped pitted green or black olives, and 1 Tbsp capers. While the sauce is coming to a simmer, add 50g chickpea fusilli (or other legume-based noodle) to plenty of boiling water and add a pinch of sea salt. Leave to simmer according to the time instructions on the pack, then drain the pasta and set aside. While the pasta is cooking, taste the sauce for spice level. If needed, add 1/2-1 tsp further minced fresh red chili along with sea salt and freshly ground black pepper to taste. The sauce is meant to be spicy, so don't skimp on the chili! Continue to cook the sauce for 8-10 minutes. The sauce and pasta should be ready at roughly the same time. Combine the sauce and drained noodles. Sprinkle with 1 Tbsp chopped fresh parsley. Enjoy!
serves 1 (multiple to serve more)
A girl can't lie. This loaf is gonna change your life! But I've gotta give the credit of invention to the Hemsley sisters in their first cookbook; I've just added a few of my own twists. Two slices form an excellent carbohydrate part of any meal. And don't let the name, buckwheat, mislead you. Buckwheat isn't actually wheat. It's from a totally different family of seed grains, so if you're wheat or gluten intolerant, this will work for you. The bread is dense, flavourful, and has a texture similar to Scandinaviam brown bread--a bit moist and super yum. I love that squash and seeds form the lion's share of the dough and that the grain (buckwheat), is minimised. Only enough is used to give it texture. This makes for a beautiful balance between health and pleasure and a low enough impact on carbohydrate intake that most people can enjoy a slice or two now and again.
Pre-heat the oven to 175 degrees C/350 F. Cut a small squash (whatever type you like, pumpkin, acorn, butternut) in half and place on a tray in the oven to bake for about 40 minutes until the flesh is soft. You don't even need to clean out the seeds and stringy bits. We're gonna use them, too. When the squash is cooked, scoop out 215g of flesh, including the seeds, and pulse in a food processor until fairly smooth (it's ok to have a few lumps). Add the following ingredients to the squash and then pulse again to incorporate: 110g buckwheat flour (you can grind whole buckwheat in a coffee grinder or buy pre-ground), 4 tbsp arrowroot powder, 1/4 tsp bicarbonate of soda, 1/2 tsp sea salt, 1 tbsp ground flax seed, and 2 tbsp lemon juice (add this last). Transfer the mix to a bowl and stir in the following: 60g each of pumpkin seeds, sunflower seeds, and sesame seeds. Form the dough by hand into a loaf shape and place on a baking tray lined with parchment. Cut shallow slices along the top. Place into the oven and bake for 40-45 minutes until lightly browned. It will be a bit moist in the middle with nice crusts on the outside.
Makes 10-15 slices.
Sometimes we need a quick, no-fuss, high-protein breakfast to get us going in the morning. Never fear! Super-hero yoghurt is here! It contains about 35g protein, 20g fat (if using non-fat yoghurt), plenty of antioxidants, and just enough carbohydrates to keep you going without spiking your blood sugar. I often drink with a blended green juice on the side or a big mug of herbal tea, depending on my mood.
In a bowl, combine 250g Green or Icelandic Skyr yoghurt (must contain at least 9g protein per 100g), 40g mixed raw nuts and seeds, 1/2-3/4 cup total chopped apple and berries. If desired, top with 1/2 tsp cinnamon or a dash of stevia for sweetness.
Antioxidants help keep us young, energetic, and disease-free. If this sounds good, then it's time to get friendly with vitamins A, C, E and the mineral selenium! These nutrients are some of the most important free radical neutralisers our body has. Carrots for vitamin A, cabbage for vitamin C, avocado for vitamin E, and chicken for selenium. This recipe has it all.
Pre-heat the oven to 175 degrees C/350 F. Cut up one breast of chicken into strips and place on a baking tray in the oven for about 10 minutes until cooked through. (Time varies depending on the size of the strips.) You can also cook up a big batch and store in the fridge or freezer for future meals.)
While the chicken is cooking, roughly chop two large handfuls (150g) of fresh cabbage and place into a bowl. Add the flesh of 1 whole chopped avocado and mush it with a spoon into the chopped cabbage. Add 1 large chopped carrot (100-150g), 2-3 teaspoons liquid aminos (Bragg's or coconut aminos--alternatively, tamari or soy sauce to taste), 1-3 tsp olive oil, 1 Tbsp sesame seeds, a pinch of garlic granules or 1 minced fresh clove, and (optionally) a sprinkling of sprouts and fresh parsley. Add the cooked chicken on top of the salad.