Easy way to cook fish 3

Ingredients:

• Any fish, with or without the skin

• Any assorted vegetables, cut / sliced into desirable pieces

• Olive oil

• Salt

• Optional: pesto (can be vegan)

Instructions:

1. Heat up the pan, add a splash of oil.

2. Add all vegetables and a small splash of water to create steam.

3. Season with salt and stir through.

4. Place fish on top of vegetable skin side up and close the pan with a lid.

5. Cook until fish has set - steam created in the pan will take care of that.

6. When cooked, you can spread some pesto over the fish.

   Serving suggestion: on its own or 2-3 boiled baby potatoes dressed in butter and lemon juice.

Probiotic coconut yoghurt

In the era of questionable quality of dairy, coconut yoghurt comes to the rescue. Making your own is easy, cheaper than shop-bought and yealds more probiotic strength than probiotics on their own.

Ingredients:

• 400ml of full fat coconut milk

• 2 capsules of quality multi-strain probiotic or a double serving of probiotic powder, or 2 BioGaia Gastrus tablets

• Optional: 2 tea spoons of gelatin powder - if you prefer a thicker consistency

Method:

1. Pour the cream or milk into a saucepan and heat it up (not boil).

2. Take off the heat, add gelatin and stir well. Wait until it cools down to room temparature.

3. Add probiotics (crush Gastrus tablets first if you are using these) and stir again.

4. Transfer into a jar, close the lid and keep in room temperature for 48 hours - do not refrigerate during this time

5. Transfer to the fridge and enjoy

About the yoghurt:

Coconuts are rich in fibre which acts as a PREbiotic. What it means is that the fibre feeds the PRObiotic bacteria, making them multiply. In other words, making yoghurt using a probiotic makes more probiotic. It may also colonise the digestive tract better than just probiotics. If you add extra inulin (which is also a prebiotic), it may produce even more probiotic bacteria.

The stomach, although acidic, requires microbial protection just as much as the rest of the digestive tract. Since most probiotics are designed to work in the intestines, yoghurt supports the entire digestive tract, including the mouth.

There are various brands of coconut yoghurt on the market but the quality isn’t always good. They may be free of common allergens but contain unnecessary additives, synthetic vitamins and sometimes soy milk. If you decide to go for a shop-bought coconut yoghurt, make sure it only contains coconut milk, live bacteria and a thickener like tapioca.

Why Gastrus from BioGaia

According to the cardiologist and bestselling author dr William Davis, the two probiotic strains used in the product (Lactobacillus reuteri ATCC PTA 6475 and Lactobacillus reuteri DSM 17938) not only naturally colonise the human gut but have been researched in terms of:

• suppressing appetite and supporting weight loss

• increasing collagen, skin thickness and accelerating skin healing

• improving hormonal balance in both males and females which has a multitude of benefits

The full article and dr Davis’ his recipe can be found here.

Liver lover smoothie

A source of fat (coconut coconut oil) and piperine from cayenne pepper help with the absorption of the key active ingredient in turmeric called curcumin, which supports the first phase of detoxification by the liver. Collagen contains amino acid glycine which is key for the second phase of detoxification. Coconut oil and beetroot will help with bile flow.

Ingredients:

• Handful of fresh or frozen raspberries

• 1/2 cooked beetroot, e.g. vacuum packed (raw is very high in oxalates)

• 1 table spoon of coconut oil

• 1 serving of collagen

• 1 egg yolk (read here why I recommend raw egg yolks)

• Small piece of fresh turmeric or 1/4 teaspoon of turmeric powder

• Pinch of cayenne pepper

• Water, to achieve a desired consistency

• Optional: 3 drops of rose water

Instructions:

Blend and enjoy.