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)
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 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
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!
There is no need for overcooked, mushy Brussels sprouts. No need. This is a quick flash fry and steam technique to retain the freshness and flavour of these little guys. They are nutrient powerhouses, and learning to love them is like blowing a sweet kiss to your health. Detoxification, anti-cancer, hormone-balancing, gut-repairing, skin-supporting, antioxidant gems.
Heat 1 Tbsp coconut oil in a frying pan over medium heat. Add 400g sprouts, any wilted outside leaves removed. Also cut any significantly larger ones in half so they are closer in size to the others. When the oil is hot, add the sprouts and stir fry for 2 minutes. Next, add a big splash of water to the pan and cover. Leave to cook over medium heat for 5 minutes. Turn off the heat, drain any excess water, and add 1 Tbsp liquid aminos (Bragg's or coconut--alternatively tamari or soy sauce), 2 minced garlic cloves, and 1/4 tsp chili flakes. Stir to combine. Enjoy!
Have you seen all the fascinating research about gut bacteria and weight management? It looks like the health of your friendly bacteria may be part of the reason for fat storage. It also contributes to 70-80% of our immune system and is quite likely a fundamental foundation of our overall health. Those little guys in our gut are powerful! Fermented foods can positively influence your gut bacteria, and I've just picked up some lovely raw sauerkraut today. Salad alert! This recipe is also awesome if you have genetic MTHFR variants and GST deletions or sensitivity to saturated fat.
In a bowl, combine 2 large handfuls baby spinach, 1 handful broccoli sprouts, 1 cup rinsed and drained chickpeas, 1/2 chopped avocado, 2 glugs olive oil, 1/2 tsp Bragg's liquid aminos, and 2 Tbsp raw sauerkraut.