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)
Cuckoo for cocoa! Thats the catch phrase for Cocoa Krispies, right? Well, even if it's not, it's fun to say! If you or the family struggle to give up the fun breakfast treats or you are nostalgic for simpler times, this recipe is perfect. It's sugar-free and very low in carbohydrates but packed with natural goodness: protein, fats, nutrients, and antioxidants. It will fill you up without sending you on a sky high sugar rush. The cinnamon helps improve your insulin sensitivity and balance your blood sugar. The cacao confers loads of anti-aging and anti-inflammatory phytonutrients. Chocolate is back for breakfast, kiddies!
In a bowl, combine 1 medium egg, 100ml almond milk, and 3/4 tsp liquid stevia (optional for sweetness). Mix until well combined. Then add 150g ground almonds, 4 Tbsp ground cinnamon, and 4 Tbsp raw cacao powder. Mix thoroughly, and if it's too dry, add a splash of almond milk. You're aiming for a cookie batter style consistency.
Line a large baking tray with baking paper and drop tablespoon sized dollops of batter evenly spaced, like you're making cookies. Spread each one out until it is fairly thin, about 1/2 cm (1/4 inch) height. Bake at 150 degrees Celsius (300 degrees F) for 10-15 minutes until firm. Remove from oven and break into small pieces, then spread the pieces evenly across the tray again. Place back into the oven and bake for another 10-15 minutes until crispy. Remove the tray from the oven, let the crispies cool, then transfer to an airtight container.
You can also omit the egg and dehydrate these for a raw vegan version.
makes 3 servings (multiply ingredients to serve more)
Finding delicious ways to enjoy oily fish is a wonderful way to support your health. The omega-3 fatty acids lower inflammation and pain, improve brain function, support glowing skin, help ensure your fat cells are able to operate properly, and much more. This fish pie is a twist on the classic recipe, avoiding the starch and dairy and turning the dish into a fresh, delightful dinner. It's wonderful with a green salad on the side dressed with olive oil and lemon.
Chop 120g cauliflower and leave to sit. In a bowl, combine 60g cubes salmon, 60g cubed white fish such as cod, 20g minced leek, 60g minced carrot, 30g minced celery, 1/2 tsp wholegrain mustard, 1/2 tsp lemon juice, 1/4 tsp sea salt, and a pinch of black pepper. Mix well and press firmly into a baking dish. Place the cauliflower into a saucepan and add a small amount of water. Cover and steam over medium heat until cooked through (tender crisp). Transfer the cauliflower and just enough of the steaming liquid to a blender so that it operates. If more liquid is required, add a small amount of almond milk. Add 1/8 tsp sea salt and blend until creamy. Top the fish mixture with the cauliflower. Place into a 170 C/350 F oven and bake for around 40 minutes. It's important that the vegetables in the fish mix are minced very small or further baking time will be required.
serves 1 (multiply ingredients to serve more)
Avoiding the white rice and grains is a struggle sometimes, but it's worth it! I know that one of the most important skills I developed in the early days was learning swaps for foods that I felt I was denying myself. Turning cauliflower into rice tricks that part of the brain that likes to feel sorry for itself (as if it's such a terrible thing not to have rice, seriously?!). This is a spicy garlic beef with stir-fry vegetables and cauliflower rice. When in dinner doubt, go stir fry! It contains the full rainbow spectrum of antioxidants and is just about as perfectly nutritious a meal as you can get. If you're vegetarian, just swap the beef for 1 cup cooked chickpeas or 100g tempeh and add 3 minutes before the vegetables are done so it can heat up and absorb the spices.
Heat 1.5 teaspoons coconut oil in a sautée pan over medium and add 100g lean ground beef mince once hot. Use a wooden spoon or spatula to turn frequently, chopping it into small-ish pieces as you do so. Once the beef is cooked through, add 50g each of chopped carrots, celery, broccoli florets, yellow peppers, and red (purple) cabbage along with 1/4 tsp garlic granules and 1/4 tsp red minced chili (including seeds if you like it spicy). Continue stirring frequently, letting it cook until tender crisp, about 10 minutes. About halfway through, add 2 tsp liquid aminos (Bragg's or coconut; alternatively, tamari or soy sauce). Taste and add further garlic, chili, and/or aminos as desired. If things are sticking in the pan, you can always add a splash of water to assist. While that's cooking, grate or finely chop 50g-100g cauliflower florets (depending how much "rice" you'd like). I prefer my cauliflower rice raw, but you can also steam it in a splash of water for 5 minutes until it is slightly soft. Once the stir-fry is ready, transfer it to a plate alongside the cauliflower rice. Enjoy!
serves 1 (multiply ingredients to serve more)
This salad dishes up a wonderful blend of flavours with a very Japanese feel. Savoury yet sweet salmon full of omega-3 fish oils, beautiful greens, crunchy fennel, spicy mustard, and tangy soy vinaigrette. It's one of those quick dinners that you can toss together in 10 minutes but is totally impressive to friends and family if they are lucky enough to have you make it for them!
Finely slice 75g fresh fennel bulb into long shaved slices, then cut these into 1-2 inch long strips. Add these to a bowl or plate, then finely slice 1 large stalk celery and add to the fennel along with 25g mixed salad greens (supermarkets sell pre-mixed packs made from things such as baby spinach, rocket, arugula, mustard greens, lamb's lettuce, etc). Toss with 1 Tbsp apple cider vinegar, then set aside.
Place 1 tsp coconut oil into a sautee pan and warm over medium heat. While this is heating, slice one fillet salmon into 1-2 cm sized cubes and chop one green spring onion. Once the oil is hot, add the salmon and onion along with 1/2 tsp whole ground mustard and 1 Tbsp liquid aminos (Bragg's or coconut aminos). Mix the mustard into the liquid in the pan and lightly stir-fry everything until the salmon is just cooked through. Add the mixture and liquid to the salad and mix lightly to incorporate. Enjoy!
serves 1 (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!
A savoury, flavourful take on broccoli to make anyone fall in love! Miso is wonderful to support a healthy gut microbiome and immune system. Broccoli is rich in folate and vitamin C and excellent for hormone detoxification and preventing cancer. Why wouldn't you love this?
In a saucepan, combine 1 Tbsp light brown miso paste with 3 Tbsp water, 1/4 tsp garlic granules, and a pinch of sea salt. Warm over medium heat, stirring until incorporated. Once hot, add 150g broccoli florets and mix until coated with the miso liquid. Cover and leave to steam for about 5-8 minutes until crisp tender. Add additional sea salt or garlic to taste. Sprinkle with a bit of sesame seeds to finish. Enjoy!
I promise, this salad will inspire you! Sweet and zesty with lime and red peppers. It's perfect to boost your MTHFR gene and support your GST genes for detoxification. It's also outrageously high in vitamin C, coming from the peppers, cabbage, and lime. The antioxidants in this will change your life! Wonderful following a workout to help prevent next-day muscle soreness. It also contains 3 full servings of vegetables so is a perfect match for your meal.
In a bowl, combine 100g shredded purple cabbage, 200g diced red pepper, 25g baby spinach, and juice of 1/2 lime. Toss thoroughly and enjoy! If desired, add chopped avocado or olive oil for a dose of healthy fats.
You might call this a smoothie... But it feels much more like a creamy, dreamy milkshake. It's a great snack to boost energy levels or, if you're feeling adventurous, a crazy looking dessert. This is a practical way to increase your antioxidant intake to support inflammation, detoxification, anti-aging, skin health, fatigue, and fat loss. Really, anything you're looking to improve about your health.
In a high-speed blender, add 100g frozen berries, 75g-100g frozen spinach, 4 pitted dates (more if additional sweetness is desired), 20g flaxseed oil, roughly 1/2 tsp fresh turmeric root, and roughly 1 tsp fresh ginger root (optional). Add just enough water so that the blender will operate. Blend on high until creamy and all the ingredients are liquidised. Enjoy!