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
This is a wonderfully simple and gorgeous marinara that I've made even better than normal with the addition of sweet red bell peppers. Keep a batch of this on hand for sauce-related emergencies! It's delicious with vegetable or legume pasta, spread onto Paleo bread to make a spicy bruschetta, added to butter beans for a hearty stew, or sautéed up with fresh spinach for a delicious vegetable dish. Tomatoes are a wonderful food full of cancer-fighting phytonutrients, and the combination with garlic, olive oil, chilis, and red pepper creates an anti-inflammatory wonder food.
Add 1 Tbsp olive oil to a sauce pan and heat over medium-low until hot. Add 4 cloves minced garlic and sauté for about 2 minutes until just before it starts to brown. To the pan, add 2 tins (2x 400g) chopped tomatoes, 1 diced red bell pepper. 1 tsp sea salt, 1/2 tsp black pepper, and 1/4 tsp red chili flakes. Bring to a boil over high heat, then reduce heat to medium-low and simmer uncovered for 1 hour, stirring occasionally.
serves 2 (multiply ingredients to serve more)
Guacamole made even better. Seriously, need you know more? This is some of the most more-ish guac you'll ever try, and its nutrient superpowers are ramped up with extra flavours. Fresh cilantro (coriander) is purposely excluded from this recipe, but if you're lucky enough not to have the gene that causes a revulsion to cilantro (no joke), add 1-2 Tbsp chopped fresh cilantro to taste along with the chili powder.
In a bowl, combine 2 Tbsp minced red onion, 2 chopped avocados, 1 minced clove garlic, juice of 1/2 fresh lime, and 10 cherry tomatoes cut into eighths. Mix and moosh together with a wooden spoon until creamy but with some lumps. Add a pinch of red chili powder and sea salt to taste, mixing thoroughly to combine.
If you fancy a change from the normal old olive-oil vinaigrette dressing, whip up this omega-3 version! Flax oil provides a big dose of plant omega-3s. Wonderfully anti-inflammatory and excellent for your cell and skin health. Choose a good quality, carefully cold pressed flax oil and store it in the fridge or freezer (I normally use a flax oil by Viridian). This oil is delicate, folks. It oxidises easily, which means it goes rancid and is bad for the taste buds as well as the body. Apple cider vinegar is brilliant for supporting digestion through increasing production of stomach acid and bile. It is also proven to lower and help support balanced blood sugar levels. This vinaigrette is a superstar!
There's the quick way to make this dressing, and then there's the super quick way. Quick: in a dish, combine 1 Tbsp flax oil, 1 Tbsp apple cider vinegar, 1/4 tsp sea salt, and a pinch of black pepper. Whisk with a spoon until combined, then drizzle onto a salad or vegetables. Super-quick: skip combining the ingredients and simply add everything directly to a salad and toss to combine.
makes one serving (multiply ingredients to serve more)
If you have fast liver phase I detoxification enzymes, going back to traditional low-temperature cooking techniques like poaching is essential. This is a beautiful recipe of delicate flavours that work supremely well together. And your liver will love you.
In a saucepan, add 125ml (1/2 cup) nut milk, 1 Tbsp coconut oil, 1/4 tsp sea salt, and a pinch of freshly ground black pepper. Place over low heat and bring to a simmer. While the liquid warms, cut a 125g fillet of rainbow trout into 6 equally-sized pieces. Once the liquid is boiling, place the fish skin side up in the liquid. Poach for 3-4 minutes until the flesh is cooked through but still tender. Turn off the heat, remove the fish from the liquid, placing it skin side up on a plate or cutting board to cool, and pour the liquid into a blender. Leave the fish to cool for a couple of minutes.
While the fish is cooling, roughly chop 200g cucumber. Cut two medium tomatoes in half, remove the woody stem bit, then thinly slice the halves. Add the cucumbers and tomatoes to a bowl or plate.
Using a fork, gently peel the skin of the fish from the flesh. Once that is complete, use the fork to pull (flake) the fish along the natural seems or lines of the flesh. Add the flaked fish to the vegetables. Discard the skins.
In the blender, add the flesh of 1/2 an avocado and blend on high with the poaching liquid to create a very creamy and luxurious dressing. Use a spatula or spoon to remove the dressing from the blender and add to the salad. Then tear or cut 4-5 fresh basil leaves into small pieces and add as well. Add another pinch of freshly ground black pepper. Toss the salad gently to combine.
There may be times when you want to enjoy the wonderful healthy fat properties of hummus while minimising the carbohydrate content. This low-carb variation on the classic recipe is a great way to keep hummus in your life if you're going with a high fat-moderate protein-low carbohydrate approach to nutrition. It's also a smart way to sneak in an extra boost of calcium and magnesium in the perfect 2:1 ratio that's so important to nervous system function.
In a blender, combine 100g raw broad beans (or cooked chickpeas) from about 15 broad bean pods, 50g olive oil, 150g tahini, 1/2 tsp sea salt, 3 cloves garlic, juice of one lemon, and 2 Tbsp water. This should be just enough liquid to allow the mix to blend, but add a bit more water if needed. Once creamy, taste and add further sea salt or garlic cloves to suit.
makes 9 servings of about 15g fat, 1g carbohydrate, 2g fibre, and 4g protein each
Transform the humble cabbage leaf into a masterful wrapper for these fresh and crunchy summer rolls. Stuffed full of savoury duck and sweet vegetables, why ruin it by cramming in tasteless vermicelli rice noodles and surrounding it with a slimy rice sheath?
To start, remove the fat from one breast of duck to leave about 100g raw meat. Cut the meat into very thin strips 1-2 inches in length. Heat 1 Tbsp coconut oil in a wok or skillet over medium heat. When the oil is hot, add the duck along with a large pinch of sea salt. Stir occasionally for about 3-5 minutes until the duck is cooked through. Remove the meat from the liquid in the pan and set it aside.
Next, thinly slice into 2-inch strips about 75g each of red bell pepper, celery, carrot, and cucumber. Do the same with 1 spring green onion. When complete, you should have 2 big handfuls of thin vegetable strips.
Now, remove the inner spine from three large pointed green cabbage leaves so that you end up with 6 wrappers. Lay each wrapper flat so that it is a short rectangle with a long width and place 1/6 of the meat and vegetables vertically into each wrapper and roll up using the long sides.
For the sauce, combine 1 Tbsp almond butter (or peanut butter) with 2 tsp liquid aminos, tamari, or soy sauce and mix together. Slowly add just though water to change the consistency into a nice sauce for dipping.
These guys are so simple to make that's it's almost stupid. 10 minutes and done. They go great with my version of a honey mustard-style sauce but are also so tasty on their own and can be used alongside your favourite vegetables, in a salad, or as a snack.
First, turn on the oven to 180 degrees C/375 F and pre-heat. While the oven is warming, slice 100g raw boneless, skinless chicken breast into 6-8 thin strips. Lay these in a shallow baking dish (I use a case iron pan), then sprinkle with 1/4 tsp garlic goalies, a pinch of sea salt, and a pinch of freshly ground black pepper. Put the dish into the pre-heated over and bake for 10 minutes.
If you'd like to try the sauce, mince two dates or one big medjool date and combine with 1 Tbsp wholegrain mustard, 1 Tbsp water, and 3-5 drops liquid aminos (Bragg's or coconut aminos; alternatively, tamari or soy sauce). If you have a pestle and mortar or a cocktail muddler, that's the best way to combine the ingredients into a smooth dip. If not, use a wooden spoon so you can press the ingredients against the side of the dish to work them into each other. It should take about 20 seconds. Yum.
Classic salad reinvented! Out with the old, in with the good. Who knew cashews could be so versatile? But they make a brilliant, creamy base for a super-quick dressing, helping turn this salad into a brain and immune superstar. Also very tasty with a bit of chicken breast if you'd like extra protein (the salad already contains about 20g) or a sliced apple if you'd like a little more carbohydrate.
For the dressing: in a high-speed blender, add 210g raw cashews, juice of 1 lemon, 1 clove garlic, and either 2-4 anchovy fillets (depends how salty you like it) or 1/2 tsp sea salt. Slowly add water as you gradually turn the blender up to high until you have a creamy dressing consistency. Add black pepper to taste.
For the salad: gently toss 1/4 of the dressing with 125g chopped romaine lettuce, 1 handful walnuts (35g), and 1/2 chopped avocado. Top with the celeriac Parmesan cheese (optional).
For the celeriac Parmesan cheese: pre-heat oven to 180 degrees C. Combine 5 3-inch long peels of celeriac flesh (20g) with 1/2 tsp liquid aminos (Bragg's or coconut aminos) and 1/2 apple cider vinegar in a bow. Transfer the strips to a baking tray and bake for 10 minutes. Alternatively, you can dehydrate or simply add raw to the salad.
serves 1 (dressing serves 4)
My confession: Unless it's wrapped around some rice, I really don't enjoy eating seaweed. I have tried so many times to find a way to incorporate it into my daily diet that doesn't make me gag that I now possess a massive unused collection of different varieties of seaweed. This dried hoard of the sea takes up an awful lot of my precious little cupboard space, but I just can't bring myself to toss out. My anti-wasteful conditioning rearing its head.
But a few weeks ago, I came across in my local organic shop an intriguing little pot of "seaweed tartare" condiment. Still pursuing my dream of daily seaweed consumption, I bravely but with some trepidation purchased the little pot. Upon arriving home, I grasped a spoon, opened the jar, and prepared myself to be disappointed (aka gag) once again. Lo and behold, food heaven! Utter amazement filled me. How had someone managed to turn seaweed into one of the most delicious things I'd ever tasted?
Fortunately, things like this also come with an ingredients list on the label. After some playing around--and some improvements on the original--I can proudly say I now own the recipe for the most delicious seaweed creation around. Spread it on oat cakes, mix it with olive oil for a salad dressing, serve with salmon, or just eat by the spoonful like me.
Now might come the point in the story where you wonder, "Why in the world does this crazy lady want to eat seaweed every day?" Well, I'll tell you. Seaweed is really the only excellent source in the world of natural, food-state iodine. (Table salt is often iodized to fortify it with inorganic iodine, but yuck, I don't want table salt in my body!) Iodine is essential to proper thyroid function, and one of the thyroid's functions is to govern metabolism. Lots of people have slightly underactive thyroids simply due to lack iodine, which means fatigue, weight gain, poor immunity, and generally feeling run down. And I didn't want to be one of these people, particularly since I have a recent history of being exactly one of these people! In fact, I have a niggling suspicion that one of the reasons why people over-consume cheese is for the iodine it contains--but you have to eat a lot of cheese to get enough! Conversely, one serving of this seagreens tartare recipe (1 tablespoon) packs 10x the daily RDA of iodine. Bring it on!
It also keeps for quite a while in the fridge (probably up to a month), so it's the perfect thing to make up in a big batch and then keep on hand for all your seaweed-related emergencies. Or charcuterie boards.