Creamed spinach two ways

Ingredients:

• 500g frozen spinach

• 1/2 cup of dairy or oat cream or 2 table spoons of mascarpone or 100 ml of the thick part of coconut milk

• 1 clove of garlic, minced or chopped, or 1/4 tea spoon of garlic powder

• 1 table spoon of butter or ghee or a splash of olive oil

• Salt and pepper to season

• Optionally: 1/4 tea spoon of nutmeg powder (goes very well with spinach)

Instructions:

1. Heat the fat of choice and add garlic. Sauté for a minute.

1. Add frozen spinach and cover. Once defrosted, cook for 5 minutes. You can also take the spinach out of the freezer 2 hours earlier.

2. Add the cream of choice or mascarpone, salt, pepper and nutmeg.

Indian style variation:

Add 2 cm of freshly grated ginger and 1 tea spoon of curry powder.

Creamed spinach serving suggestions:

• You can serve it with fish and 2-3 boiled baby potatoes.

• You can spread it evenly in a frying pan, crumble in some feta or paneer and place eggs on top. Cover the lid and cook until the eggs are done. It will be like a shakshuka style dish - a great any time meal.

• You can have it with fried or pached eggs on the side, optionally 2-3 baby potatoes and a glass of kefir / yoghurt.

• You can place grilled halloumi on top.

Broccoli and leftover chicken salad

Ingredients:

• Raw broccoli, green parts only, cut into little pieces (you can leave the stems for a cream of broccoli soup); if you have digestive issues you can cook the broccoli first and let it cool down

• Diced or shredded leftover chicken

• Diced or crumbled feta (skip if dairy free)

• A handful or almond flakes

• For the sauce: 1 heaped table spoon of mayonnaise, 1/2 tea spoon of Dijon mustard, 1 table spoon of water, 1/2 minced clove of garlic or garlic powder which is easier to digest

Instructions:

Combine all ingredients and enjoy. If you’re hungry, you can have 2 eggs on the side in any form of preference.

Tuna salad with pineapple

Igredients:

• Salad leaves of choice

• 140g of tinned tuna, drained of brine or oil

• Red bell pepper

• 1/2 avocado

• 3 slices of pineapple, fresh or tinned without added sugar

• Optional: fresh coriander

  For the dressing:

• 1 table spoon of mayonnaise

• 1 table spoon of water

• Squeeze of lime or lemon juice

• 1/2 clove of garlic, minced

Instructions:

Arrange ingredients on a plate in a preferred order, dress and enjoy.

Pizza omelette

Ingredients per 1 omelette:

• 2 eggs,

• Salt and pepper

• 1 tea spoon of olive oil

• A little passata or 2 tea spoons of tomato puree thinned down with a little water

• Dry oregano

• Grated cheese of choice (e.g. mozarella / cheddar / Edam / Gouda / Manchego)

• Toppings of choice: cooked ham / salami / pepperoni / buffalo mozarella / mushrooms / rocket

Instructions:

1. Beat the eggs, season to taste.

2. Heat up a non-stick frying pan and add olive oil. You can brush it around for an even coat.

3. Pour in the eggs and cook on one side. When the eggs are solid enough to flip but still a little runny on top, turn it over and spread the passata and sprinkle with cheese and a little oregano. Cover with a lid until the cheese has melted.

4. Take off the heat, arrange the toppings of choice and enjoy.

First photo: buffalo mozarella, rocket, garlic oil

Second photo: ham, sliced cooked mushrooms, parmesan, rocket, garlic oil

Basic mince sauce with variations

This simple sauce can be enjoyed in the basic form or used as a base for chili con carne, Bolognese (recipes below), my pasta-free lasagne, cottage pie or moussaka. Great to cook large batches as it keeps well in the fridge and freezes well too. You can just pour the sauce over any cooked veggies for a quick, comforting meal.

Ingredients:

• 500g of mince of choice (beef, turkey, chicken or lamb)

• 500-800 ml of tomato passata (depending on your preferred consistency)

• 1 carrot, finely grated

• 1 stalk of celery, very finely chopped

• 1 large onion, finely diced

• 2 cloves of garlic, minced

• 2 table spoons of olive oil

• Salt and pepper to season

Instructions:

1. In a large pan, heat the oil on medium heat and add vegetables except for garlic. Saute until soft.

2. Add garilc and cook for 2 minutes.

3. Add mince, cook for 10 minutes

4. Add passata, season to taste and cook for 30 minutes on slow heat.

Variations:

To make Bolognese sauce (this is almost it but you can further jazz it up), add 150ml of red wine, 1 bay leaf and a tea spoon of oregano. Cook until alcohol has evaporated.

You can serve it with regular pasta or ‘courgetti’, pictured below, or just over any cooked vegetables. This way you still get to enjoy the ultimate comfort food with less carbs.

To make simple chili con carne, add 1 tea spoon of ground cumin, 1 tea spoon of sweet paprika, 1/2 tea spoon of chili or / and smoked paprika and 1/4 tea spoon of cinnamon. 1 tea spoon of cacao or cocoa really lifts the flavour. You can also add a small tin of red kidney beans.

You can serve it with regular rice but cauliflower ‘rice’ is a nice low carb alternative. You can also have it in baby gem lettuce leaves used as taco shells. Top with fresh veggies like sliced bell pepper and avocado or a dollop of guacamole. Cheese, sour cream or yoghurt, a squeeze of lime juice and fresh coriander are also a nice bonus. PIck what you like the most and keep it simple.

Peach and mango sorbet pops

Ingredients:

• 500ml peach juice without added sugar (it is naturally very sweet)

• 1 ripe mango, peeled and roughly chopped (frozen is also fine, most supermarkets have it)

• Optionally, juice of 1/2 lime - it will help to balance the flavour

Instructions:

1. Process the juice and mango using a high speed blender.

2. Place in ice cream moulds (i.e. Ikea or Amazon) and freeze for 3 hours before serving.

Frozen yoghurt two ways

Ingredients for forest fruit frozen yoghurt:

• 350g frozen forest fruit mix (most supermarkets)

• 2500g full fat Greek yoghurt (you can use plant based if you like)

• xylitol / erythritol / stevia / monkfruit sweetener (honey or maple syrup will change the flavour)

• optional: 2 servings of collagen protein powder

Instructions:

1. Put the berries in a pot, defrost and cook on low heat until most water has evaporated. You can also skip this step but your ice cream will contain more ice crystals.

2. Place the fruit puree with the remaining ingredients in a high speed blender and process until smooth.

3. Pour into ice cream moulds (e.g. Ikea, Amazon) or a container like a Pyrex dish or an old ice cream box.

4. Freeze for a minimum of 3 hours before serving.

   If you used a container, wait for a couple of minutes until the ice cream softens before serving.

Ingredients for raspberry-rose frozen yoghurt:

• 300g of frozen raspberries

• 300g of Greek yoghurt

• xylitol / erythritol / stevia / monkfruit sweetener (honey or maple syrup will change the flavour)

• 5 drops of rose water (selected food shops and online, e.g. Amazon)

• optional: 2 servings of collagen protein powder - for more satiety and nutritional value

Instructions:

1. Put the raspberries in a pot, defrost and cook on low heat until most water has evaporated. You can also skip this step but your ice cream will contain more ice crystals.

2. Place the raspberry puree with the remaining ingredients in a high speed blender and process until smooth.

3. Pour into ice cream moulds (e.g. Ikea, Amazon) or a container like a Pyrex dish or an old ice cream box.

4. Freeze for a minimum of 3 hours before serving.

   If you used a container, wait for a couple of minutes until the ice cream softens before serving.

Peanut butter ice cream two ways

Ingredients:

• 3 small or 2 big bananas, very ripe (brown skin)

• 2 heaped table spoons of peanut butter

• 2 egg yolks (egg yolks, next to cream, is the key ingredient in classic ice cream. They make it creamy due to the presence of lecithin which is a fat emulsifier) but you can skip them if you´re not convinced

• Splash of full fat coconut milk - enough to make the ingredients combine well without getting stuck, using a high speed blender

• pinch of salt

• maple syrup, to your liking (ice cream taste less sweet after freezing it so keep that in mind) but it is optional, especially if you are watching your waist line

• optional: 2 servings of collagen protein powder - for more satiety and nutritional value

• for the chocolate variety, add 2 table spoons of cacao or cocoa powder. Once blended, you can stir in cacao nibs for for some crunch

Instructions:

1. Combine all ingredients using a high speed blender.

2. Pour into ice cream moulds (e.g. Ikea, Amazon) or a container like a Pyrex dish or an old ice cream box.

3. Freeze for a minimum of 3 hours.

   If you used a container, wait for a couple of minutes until the ice cream softens before serving. Scoop out and sprinkle with chopped toasted peanuts.

Masala scramble

Ingredients for 1 portion:

• 2-3 eggs

• 1 large tomato or two small ones, skin off

• Spinach (If fresh, use a large handful. If frozen, use a small handful)

• 1/4 onion, finely chopped

• 1/2 clove of garlic, minced

• 1 flat table spoon of clarified butter / ghee or coconut oil

• 1/4 teaspoon of each, cumin and turmeric

• Salt

• Soft goat´s cheese or protein dense yoghurt (like Fage) to serve

• Optional: chilli powder, fresh coriander, wedge of lime

Instructions:

1. In a pot or pan, melt the butter and add the onion. Saute until soft but not brown.

2. Add tomatoes, garlic, spinach, spices and stir. Cook for 5 minutes.

3. Add the eggs, season with salt and cook to your liking (runny or more set).

4. Optionally, sprinkle with chilli powder, fresh coriander and a little lime juice.

Tropical smoothie

It has been reported to me that this smoothie can relieve constipation - probably due to the combination of pineapple, coconut kefir, chia seeds and coconut oil. For an enhanced digestive function, you can replace the banana with a kiwi.

A smoothie that is supposed to replace a meal, such as breakfast, should always contain ample amounts of complete protein, quality fats and fibre. A well composed smoothie will support blood glucose balance throughout the day, which will positively impact your stress response, weight loss hormones, metabolic performance and energy.

Smoothies are also a convenient way to include many functional foods in one meal, from antioxidant rich fruits, probiotic foods and collagen to good fats.

Ingredients:

• A handful of ripe pineapple chunks, fresh or frozen (I usually cut a ripe pineapple, put it in a zip lock bag and store in the freezer)

• 1/3 banana (1/2 if it´s small) or a small amount of mango

• 1 table spoon of coconut oil

• 2 tea spoons of flax seeds

• 2 flat table spoons of hemp seeds

• 1 heaped table spoon of peanut butter

• 1 serving of protein powder like whey isolate or vegan, ideally together with 1 serving of collagen

• Coconut kefir or yoghurt (most supermarkets and health food stores) to achieve a desired consistency

Instructions:

Blend and enjoy.

To feel fuller for longer, use crunchy toppings like toasted coconut chips and /or cacao nibs. This will stimulate chewing, which plays a big role in satiety signalling and smooth digestion.

Pan-seared protein of choice

This is an easy and quick way to cook most proteins. Serve with a large side salad or stir fried vegetables or baked sweet potato or root vegetable fries - anything goes!

Ingredients:

• Protein of choice, e.g. entrecote steak, burger, chicken breast cut into half, fish fillet, sardines, prawns, squid, lamb, pork or turkey chops, Halloumi cheese)

• Olive oil, preferably refined

• Salt and pepper

• Optionally, garlic powder, paprika and a squeeze of lemon juice or a splash of white wine vinegar

Equipment necessary:

Griddle pan - if you haven´t got one yet, get it asap as it is one of the fastest ways to cook protein that tastes delicious

Method:

• Heat up the pan on medium to high heat. When you see it smoke, it´s the time to start cooking. Best if your protein is at room temperature.

• Rub a little olive oil all around the protein which will create a protective film. Do not put oil on the pan. If using garlic powder, paprika and lemon juice or vinegar, mix them together with the oil and coat the protein in the basic marinade

• Place the protein on the pan and sear for 2-4 minutes on each side, depending on thickness.

• Take off the heat and sprinkle with salt and pepper. You can use herbs of choice too, or make salsa verde.

Serving suggestion: with sauteed greens of choice / stir fried veggies / ratatouille / frozen boiled veggies / simple salad

Always dress your veggies, even after they have been cooked. A dressing made of olive oil, melted butter, a squeeze of lemon juice and a little salt is always a good fit. You can add powdered garlic and herbs of choice, too.

Nicoise salad

Ingredients:

• Lettuce leaves of choice

• A handful of green beans (leftover or cooked from frozen are fine)

• 4 halved cherry tomatoes or one regular cut into wedges

• 1-2 hard boiled eggs

• 6-8 olives

• 100-140g of tuna in olive oil or brine, or a piece of fish from last night´s dinner; vegetarians can use feta or grilled halloumi instead

• Dressing: 3 table spoons of olive oil, 2 table spoons of vinegar or lemon juice, 1 tea spoon of Dijon mustard, salt and pepper - shake together in a small jar to create a velvety texture

• Optional: 2 baby potatoes from last night´s dinner cut into wedges (fun fact: cooked and cooled potatoes are low in carbs!);

• Optional: a couple anchovies

Instructions:

Arrange the leaves, beans, tomatoes and optionally onions on a plate, then add potatoes, pieces of fish, quartered egg(s), anchovies and olives. Dress and enjoy.

Caesar style salad

Although the classic recipe calls for chicken, it can be replaced with other options to suit vegetarians and pescatarians. Skip cheese altogether if on a dairy free plan.

Ingredients:

• Baby gem or romaine lettuce

• Protein of choice: chicken, turkey or prawns (you can use leftover meat, e.g. from a roast or ready made rotisserie chicken); vegetarians can use chickpeas

• Hard boiled egg

• Parmesan or Grana Padano or hard sheep´s chees like Manchego or similar

• Optional: crispy bacon, a few anchovies

  Salad dressing, lazy version:

• 2 table spoons of quality mayonnaise, preferably made with olive oil

• 1 tea spoon of Dijon mustard

• 2 table spoons of freshly boiled water

• 1/2 small clove of garlic, skip if sensitive

Instructions:

1. Combine dressing ingredients with a fork.

2. Roughly tear the leaves and place on a plate. Add dressing and coat the leaves with your hand.

3. Arrange toppings: spread the protein, bacon, eggs and anchovies and sprinkle with shaved cheese.

Stir-fried sides

A stir-fry brings Asian food to mind straight away but it can belong to any cuisine. Depending on the flavours you wish to achieve and your creativity, mix any vegetables that you have at home and add relevant spices or herbs. After all, stir-frying is just a cooking technique that doesn´t call for specific products. Stir frying is fantastic as you can maintain the crunch while opening the fibre strands, making veggies easier to digest. You can either add your protein to the mix or do it separately (like a steak, for example).

Ingredients:

• Assorted vegetables of choice - you can get packaged vegetable mixes in supermarkets

• 1 heaped table spoon of coconut or olive oil

• For an Asian style stir fry: tamari soy sauce or coconut aminos, freshly chopped ginger, chopped garlic, honey

• For Mediterranean style stir-fry: salt, pepper, lemon juice, garlic and basil or green or red pesto (can be vegan)

• No style, just any veg: salt, pepper, optional herbs of choice

Method:

1. Heat oil in a wok or large frying pan, add vegetables

2. Immediately, add a splash of water to create steam.

3. Every now and then, move the wok or pan to dispearse the heat evenly and prevent fthe veg from burning. Add more water if needed.

4. When almost ready, add flavourings, toss and cook for an additional minute.

Shakshuka

This is an anytime dish which you can have with a side of additional vegetables, like a salad for example.

Ingredients:

• Leftover ratatouille

• 1/4 tea spoon of dry cumin and dry or fresh chilli, if you like

• 2-4 eggs

• Optional: chorizo slices, pieces of feta cheese, fresh coriander or parsley, lime wedge to serve

Method:

1. Place ratatouille in a frying pan. Add spices and mix through. If too thick, you can add a little passata or water mixed with tomato puree. Add chorizo and / or feta cheese if using them.

2. With a spoon, make holes for the eggs and crack them in.

3. Cover with a lid and cook until egg whites are set.

Peanut butter treats and snacks

After dinner:

If you´ve just had a meal and feel like something sweet, wait for 15 minutes and see how you feel then. By this time, glucose from food should reach your cells and the craving often goes away. If still craving a dessert (perhaps because of insulin resistance), try the options below. The fat in peanut butter will make you want less sugar. Do not have these as a replacement for a snack or meal. This can be used as dessert replacement only.

• Max. 2 dates stuffed with a flat tea spoon of peanut butter, can be topped with an additional nut. Alternatively, you can stuff the date with ghee and top with a nut.

• Max. 2 pieces of dark chocolate (min. 70% cocoa) topped with a flat tea spoon of peanut butter.

Between meals:

The options below make wonderful snacks if you get peckish between meals. It´s better to eat rather than letting glucose drop too low as this stimulates inflammation.

• Apple quarters with 1/2 tea spoon of peanut butter on each.

• Celery stick cut into three and filled with peanut butter. You can also top it up with hard cheese like cheddar.

Frittata and egg muffins

Frittata is a perfect anytime dish. You can make a large portion to last you a few days as it keeps well in the fridge. Use any ingredients that you like - the options are endless. Below you will find a coupe of suggestions.

Egg muffins are basically the same thing, just in a different form - single muffins. They are fun and appeal to kids.

Both are great for lunchboxes.

Ingredients:

For the base, you need eggs (between 2 - 10, with 2 being one portion) and salt. Beat the eggs and season to taste. Now you can add the ‘toppings’:

• Mediterranean version: bell pepper, red onion, tomato, courgette, feta or goat’s cheese, finely chopped herbs of choice, e.g. basil, mint

• Spinach version: defrosted spinach cubes (leaves are better than fine), diced cold potatoes, feta, minced clove or garlic, a pinch of nutmeg is a nice bonus

• Bacon version: diced back or streaky bacon, diced onion, grated cheddar

• Tuna version: tinned tuna drained of liquid or oil, finely chopped onion, diced tomato, grated cheddar

• Mushroom version: sliced mushrooms (e.g. button or portbello), finely chopped onion, ham, grated cheddar

Feel free to skip or replace ingredients. These can get very creative!

Instructions:

1. Preheat the oven to 180 degrees.

2. Grease an ovenproof dish (frying pan, ceramic or Pyrex style) or use a greased muffin tray. Pour in the egg base and add the selected toppings.

3. Place in the oven until the top is solid and golden. You can pierce it with a knife and if runny egg comes out, it needs more time in the oven.

4. Cool down and store in an airtight container in the fridge.

Serving suggestion: with a salad.

Avocado mousse

Ingredients:

• 2 ripe avocados, the hass variety

• 2 egg yolks

• 5 table spoons of cacao or cocoa

• 6-8 table spoons of maple syrup

• 1/8 tea spoon of unrefined salt

• optional toppings: pomegranate seeds, fresh berries, cacao nibs, toasted nuts, salted peanut butter cream (2 table spoons of peanut butter, 4 table spoons of freshly boiled water, pinch of salt - blend until smooth. Keeps well in the fridge)

Instructions:

Place all ingredients in a food processor or high speed blender and blend until smooth.
Makes 4 small portions but you can make it visually bigger by adding toppings. I don’t recommend more because after all, it’s fat mixed with sugar. 1/2 avocado per serving is sufficient.

Indian style lentil soup

Ingredients:

• 1- 1,5 litres of meat or vegetable stock

• 200 ml of coconut milk

• 1 large onion, finely chopped

• 2 carrots, diced

• 2 potatoes, diced

• 1/2 cups of green lentils, preferably soaked overnight or from a jar, rinsed

• 1 small bag of baby spinach or a couple of cubes of frozen spinach cubes

• 3 table spoons of tomato puree

• 1 tea spoon of each: turmeric, cumin powder, garam masala, fenugreek

• 2-3 cloves of garlic

• 2 table spoons of ghee or coconut oil

• Salt, to taste

Optional: 1 red chilli, finely sliced

Method:

1. Melt ghee or coconut oil and saute onion until brown

2. Add all spices and garlic, saute for 3 minutes

3. Stir in carrots, saute for 1 minute

4. Add stock, potatoes, lentils and tomato puree; cook for 20 minutes

5. Add coconut milk and spinach (cook until wilted or defrosted); season to taste

Omelette with spinach, mushrooms and goat´s cheese

Ingredients:

• 2 eggs

• 2 table spoons of almond milk

• 2 cubes of frozen spinach or 2 large handfuls of fresh baby spinach

• A handful of button mushrooms

• 50g of soft and crumbly goat´s cheese

• 4 tea spoons of butter or ghee

• Salt and pepper

Instructions:

1. Beat the eggs with almond milk and a good pinch of salt.

2. Cut the mushrooms into little wedges or slice them. Sauté in 2 tea spoons of butter for 10 minutes.

3. Place frozen spinach in a pot with a little bit of water and cook until hot. If using fresh spinach, place it in a pan with a little water and cook until wilted.

4. Heat a frying pan, melt 2 tea spoons of butter or ghee and pour in the eggs. It should not be too thick so use a pan that is large enough. When the eggs are starting to set at the bottom, you can gently lift the edges and pour in the wet batter underneath. This way it won´t be overdone at the bottom and undercooked on top.

5. Once almost set (omelettes should not be overdone and dry), place the cooked spinach, mushrooms and crumbled cheese.

6. Fold in half, slide on a plate and enjoy on its own or with a side salad.