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)
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)
Delightful! These are quite simply little pots of fluffy chocolate joy. I resisted for years trying out avocado-based desserts, and I now realise what a terrible decision this was! The flavour and texture is literally identical to a classic French mousse recipe using sugar, eggs, and cream, and I challenge anyone to tell the difference in a taste test. It takes only 60 seconds to whip these up on a blender, so it's a perfect solution when you're hit with a chocolate craving. The best part is the true beauty of the ingredients--avocado and raw cacao are two of nature's healthiest jewels. There's no need to feel guilty indulging in this as a snack or following a meal. Just reduce the fat in your meal to make room for the 1/2 avocado in this recipe, and you're all set. (Also adjust the carbohydrates if you are adding dates to the mixture).
In a high-speed blender, combine the flesh of one whole avocado, 4-6 Tbsp raw cacao powder, 125-175ml water, and 1/2 tsp vanilla extract. This tastes delicious without added sweetness, but if you'd like a little bit, add 1/8-1/4 tsp liquid stevia or 2-4 pitted dried dates. The trick with this recipe is to start with the lower amount of each ingredient, blend, then taste. Exactly how much you need will depend on the exact size of the avocado you are using as well as the minimum liquid your blender requires in order to operate and blend the ingredients. Start with 125ml water (1/2 cup), then add just a bit more until your blender turns the avocado and cacao powder into a very fluffy, light, mousse. If you are using dates, blend the water and dates first, then add the remaining ingredients to ensure the smoothest result. Spoon equally into two dishes. Enjoy immediately or store in the fridge for later.
serves 2 (multiply ingredients to serve more)
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!
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.
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.
Every little bit of time you can save in the morning means just a tiny bit more sleep! Bircher muesli is a breakfast classic, and its method of letting the ingredients soak overnight means you can make it before bed and have a breakfast all ready to go the next morning. Keeping it in a lidded glass jar is not only super cute and environment-friendly but also makes this easy to transport and bring into work as well. Traditionally. Bircher muesli is made with oats, but I've swapped these for chia seeds to provide increased protein and healthy fats. This makes it a much more nutritionally balanced breakfast than ever before. For more variety, you can also substitute berries, nuts, seeds, and/or other fruit for the apple and cinnamon. (Raspberries and chopped pistachios, yum!)
In a blender, combine 400ml almond milk (try Rude Health Ultimate Almond) and 3-4 dried pitted dates (about 20-25g). Blend on high until creamy. (If you prefer, you can skip this step--the dates help provide sweetness to the recipe.) Place 65g chia seeds into a glass jar along with the almond milk, 1 tsp ground cinnamon, and 1/2 chopped medium apple. Stir (or shake with the lid screwed on tightly) until well combined, then sprinkle a bit of dried coconut flakes on top (optional). Screw the lid onto the jar and place into the fridge. Leave for at least 30 minutes or overnight. Stir to incorporate the ingredients prior to eating. If the consistency after soaking is too thick, stir in an 100ml additional almond milk. Enjoy!
makes 1 serving
Bread. Probably what we miss most about going grain-free and feeding ourselves for health. It's frightening to think of a bread-free world! It's not necessary the bread itself, however, but everything we can do with it. Cheese! Toast! Sandwiches! Burgers! That stuff I truly miss, which makes these flaxseed buns a life-changing revelation. The recipe is inspired by the Hemsley sisters and my wonderful colleague, Alma. They are light, fluffy, and delicious. Their consistency and flavour is a bit like a combination between bread, scones, American-style biscuits, and popovers. Honestly, you could give this to someone and they would never guess it's not regular ol' wheat. The buns freeze beaitifully (cut them in half first), and then either defrost or pop in the toaster for immediate use. Breakfast toast is back! Lunch sandwiches have returned! Spaghetti (vegetable of course!) can once again be enjoyed with garlic bread! Nutritionally, they are high in protein and whole food fats. There contdin about 10g protein and 12g fat per bun, so they incorporate very nicely into an overall meal balance.
Turn the oven on to 175 C/350 F to pre-heat. Place 3 Tbsp coconut oil or butter into a small ramekin or oven-safe container and place into the oven as it heats. Remove once melted. Pour into a blender, then (in this order) add 150g whole flaxseeds, 3 Tbsp water, 3 Tbsp lemon juice, 1/2 tsp sea salt, 3 medium eggs, 2 pitted dates (15g), and 1 tsp bicarbonate of soda. Blend minimally (as little time as possible) on high until light and creamy and a dough-like consistency forms (a few whole flaxseeds here and there is fine). Scoop out into six equally sized amounts and place evenly on a tray lines with parchment paper. Press and spread the mounds down slightly until they are about 1 inch (2 centimetres) in height. Sprinkle with sesame seeds (optional). Place in the over and bake for 20 minutes, give or take. (Check at 15 minutes to see if they are browned and spring back nicely to touch.)
You can also make these by hand by using pre-ground flaxseeds and first mixing all the liquid ingredients, then adding the dry. You'll need to omit the dates and replace with 1/2 Tbsp maple syrup. I much prefer the blender technique, however!
makes 6 buns
This isn't your grandmother's porridge, it's better! Finding quick, nourishing breakfast alternatives to the norm always seems to be the biggest mental block for many of us. What's so wrong with oats? We talk about them as low glycemic--they won't spike blood sugar--but I don't find this to be true for many of my clients. Lots of us have genes that mean we aren't very well suited to grains; they are simply too starchy and carbohydrate rich. This alternative to oats is a great option, especially because it provides plenty of protein and fat along with just enough carbohydrates to keep you energetic without spiking blood sugar. The flaxseeds are also excellent for bowel motility and detoxification of oestrogen as well as providing plant-form omega-3 fatty acids to combat inflammation.
In a saucepan over medium heat, combine 35g ground almonds, 35g ground flaxseeds (freshly ground in a coffee grinder is best but you can also by pre-ground), 1 small apple diced or grated, 250ml (1 cup) nut milk, 2 tsp ground cinnamon, and 1 tsp vanilla extract. (You may decide to increase the spices to suit you once you taste it.) Mix to combine and heat until warmed through, stirring frequently. Top with a sprinkling of chopped raw pecans (optional). You can also try other variations, such as berries instead of apple. This can also be easily converted into a raw vegan version by combining the ingredients and allowing up soak for 5 minutes.
serves 1 (multiply ingredients to serve more)
This is a super-fuel smoothie that's great as a full meal after a heavy training session. I developed it to work with my Reboot Programme for fat loss. If that all sounds good, then carry on to the recipe!
In a high speed blender, combine 50g spinach, 30g kale (remove stalks first), 10g parsley, 75g apple, 75g strawberries, 10g raw seeds, 10g collagen protein powder (I like Grest Lakes grass-fed), 50g Sunwarrior vanilla warrior blend protein powder, 1 tsp ground turmeric, and 300 ml cold water. Blend on high until creamy, then add in juice of 1/2 fresh lemon and stir. EXACTLY the combination of nutrients your body is looking for after a heavy session. Plus, I love to use frozen fruit so the smoothie is chilled and yum yum yum!