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)
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
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!
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)
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)
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)