Basic side salad

A basic side salad works with any protein (esp. leftover from last night’s dinner) which makes a good option for a quick meal. ‘Basic’ means that you don’t need anything fancy. Just get a few favourites, arrange them on a plate in any order and dress. You can sprinkle some seeds or almond flakes on top, if you like. If you are having just a protein with the salad, make sure the salad is large - preferably a big bowl.

My favourite vegetables for a basic salad include:

• Lettuce leaves, assorted or one type e.g. lamb’s lettuce, rocket or romaine

• Avocado

• Cucumber

• Bell pepper

• Grated carrot

• Red onions

• Olives

A basic dressing:

• 2 table spoons of olive oil

• 1 table spoon of white wine vinegar

• 1 tea spoon of Dijon mustard, or 1 heaped tea spoon of green or red pesto

• Salt and pepper

  Shake in a small jar and dress the salad

Energising smoothie

Maca root is one of my favourite medicinal plants. It is known for its ability to increase energy, improve cognitive function, support the adrenal glands, boost athletic performance and libido. It pairs well with cacao or cocoa for an enhanced function but this is not a must.

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 good fats and collagen to raw egg yolks.

Ingredients:

• 1 small ripe banana or 1/2 large

• 1 heaped table spoon of almond butter, alternatively you can use peanut butter

• Optional: 2 tea spoons of cocoa or cacao powder

• 1 tea spoon of maca root powder (supermarkets, health food stores)

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

• 2 tea spoons of chia seeds

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

• Almond or full fat coconut milk, to achieve a desired consistency

• A pinch of unrefined salt (anything but table salt)

Instructions:

Blend and enjoy.

To feel fuller for longer, use crunchy toppings like almond flakes, toasted coconut chips and cacao nibs (or just one of them). This will stimulate chewing, which plays a big role in satiety signalling and smooth digestion.

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.

Jazzing up tinned tuna

In my opinion, tinned tuna and mayonnaise are a match made in heaven. Mayonnaise beautifully moistens the fish and helps to hold it together. Its acidity and the presence of lecithin from egg yolks help to digest the fats in tuna better as some people find it nauseating or burpy.

Here are my favourite ways how to quickly transform a boring can of tuna into a tasty meal. Tuna in brine (water and salt) will work better than tuna in oil because mayonnaise is already oily.

Ingredients:

• 1-2 tins of tuna, drained of the liquid

• 1 heaped tea spoon of mayonnaise, can be vegan (use less if you like)

• One of the following in any amount that you like: green pesto / Frank’s Hot Sauce / Tabasco / harissa (paste or dry)

Instructions:

Mash up with a fork, that’s it!

Serving suggestions: on sourdough bread incl. sourdough crisp bread, on lettuce leaves instead of bread like in the photo, over a salad, in a poke bowl, on cucumber slices or used as a dip for celery sticks.

You can further mix it or top it up with the likes of fresh herbs, grated cheese, chopped bell pepper, finely chopped onion, chives, tomato or chilli flakes. For example, rocket and tomato pair well with the pesto version. Fresh coriander is great with harissa. Bell pepper and onion are good with Frank’s Hot Sauce and Tabasco.

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.

Basic Thai curry

Ingredients:

• 1 tin of thick coconut milk, min. 90% coconut (e.g. Lidl’s)

• 2 table spoons of green or red curry paste

• Fish sauce or soy sauce, amount to your preference (try 2 tea spoons)

• 1 flat table spoon of coconut or peanut oil

• 1 tea spoon of sugar, preferably coconut or palm but any unrefined will do. If you are on a low carb diet, you can try xylitol or erythritol

• Protein of choice, e.g. chicken, prawns or tofu

• Vegetables of choice, e.g. diced courgette, mushrooms, pan fried aubergine, green beans, red bell pepper (only one veg of choice is also fine - pick what works for you)

• Optional: chopped peanuts, fresh chilli, 5 basil leaves, wedge of lime, coriander

Method:

1. Heat up the oil and add curry paste. Heating it up will liberate the aroma.

2. Add coconut milk, fish or soy sauce and sugar.

3. Add protein, vegetables of choice and optionally basil leaves and cook just until the protein has set (chicken will turn white and prawns will be pink)

4. Plate the curry and optionally squeeze a wedge of lime and garnish with chopped peanuts, fresh chilli and basil leaves.

5. Serve with jasmine rice or ‘caulliflower rice’ or have it on its own.

Berry smoothie

This smoothie can be made two ways: regular (strawberries and mango) or very low carb / keto (mixed berries and more coconut oil).

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, good fats and probiotic foods to collagen.

Ingredients:

• A handful of strawberries or mixed berries and 1/2 small mango or 1/3 spotty banana; for a low carb version you can just use mixed berries and skip the mango or banana (assorted frozen forest fruit works well, available in all supermarkets)

• 2 tea spoons of chia or flax seeds

• 1 table spoon of coconut oil, you can add an extra spoon for the berry version

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

• Coconut kefir or yoghurt, to achieve a desired consistency

Instructions:

Blend and enjoy.

To feel fuller for longer, use crunchy toppings like almond flakes and toasted coconut chips / desiccated coconut (or just one of them). This will stimulate chewing, which plays a big role in satiety signalling and smooth digestion.

Stir-fry

A dish that you can eat every single day. By changing vegetables and proteins, this is a great way to provide the body with a high nutritional value in a convenient, fast and repeatable way.

Exposing vegetables to a higher temperature for a shorter period of time opens up fibre strands, making nutrient extraction easier. At the same time, it is still rich in fibre to feed your gut microbes, and is easier to digest than raw vegetables.

Digestibility of food is the most important concept in my approach to nutritional therapy.

Ingredients:

• Protein of choice: beef, chicken, clams, prawns, tofu, turkey, etc.

• Vegetable(s) of choice: broccoli, carrot, cabbage, red pepper, shiitake or button mushrooms; you can also use ready made stir fry veggie mixes from a supermarket

• 2-3 cloves of garlic, sliced

• 1 table spoon of oil of choice

• Splash of water

• Soy sauce, tamari is my favourite as it´s wheat free but if you are sensitive to soy, you can use coconut aminos

• Optional ingredients: a thumb size piece of ginger - finely chopped or grated, peanuts, cashews, chilli, fresh coriander

• Optional sauce ingredients: 1 table spoon of unsweetened peanut butter, 1 tea spoon of Chinese 5 spice, honey or coconut sugar, lime juice

Method:

1. Start by coating your protein in a little soy sauce.

2. Heat up a wok or large frying pan well, add oil.

3. Cook your protein on high heat for 2 minutes while stirring and set aside.

4. Add a little bit more oil to the empty work or pan, add the vegetables and a splash of water to create steam.

5. Cook for 5 minutes while shaking the work or pan every now and then to let the collected water out and prevent vegetables from sogging.

6. Add sauce ingredients of choice, mix well and serve.

   Serving suggestions: with 100% buckwheat soba noodles, rice, rice noodles, cauliflower ´rice´ or courgette ´noodles´

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.

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.

Ratatouille

Fantastic side that goes well with any source or protein (meat, fish, eggs, cheese - e.g. grilled Halloumi) and is so versatile that you can use leftovers to make soup or shakshuka for breakfast or lunch.

Ingredients:

• 1 red and 1 yellow pepper

• 2 small to medium courgettes

• 2 small aubergines or 1 large

• 2 red onions and 1 white

• 5 tomatoes (take skin off by dipping in boiled water for a minute) or 400ml tin of chopped tomatoes

• Salt and pepper to taste

• 3 table spoons of olive oil

• Optional: 1 bulb of fresh fennel, 1 clove of garlic, favourite herb(s): dry oregano, thyme, rosemary or basil

Method:

1. Dice all vegetables, finely slice or mince the optional garlic.

2. Heat up oil over medium heat, add vegetables except tomatoes and cook for 10 minutes, stirring from time to time. This will release sugar from the veg and slightly carmelise them.

3. Add tomatoes and optional herbs, cover with a lid and cook for 30 minutes.

4. Season to taste.

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.

Home made liver pills

photo: www.truorganicbeef.com

Improve blood quality, liver health and detox without the taste of liver!

No supplement will help to build iron, ferritin and provide active B vitamins like these magic ´pills´.

Ingredients:

• Fresh liver, preferably pasture raised. Lamb´s liver is always a safe bet.

Instructions:

1. Rinse the liver well and pat dry.

2. Cut into pill-size bites that will be comfortable to swallow.

3. Spread the liver pieces on a piece baking / parchment paper. This will prevent them from sticking together..

4. The next day (after they freeze), place the liver pieces from the paper into a tupperware box. Keep them in the freezer for 14 days before you start taking them. This period of time ensures that the raw liver will be perfectly safe for consumption.

5. Take your frozen liver supplement with water before or with each meal.

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.

Warming masala chai

Perfect for those who feel cold all the time

I know that you can buy tea bags of masala chai but fresh spices are more warming. You will feel a big difference!

Ingredients:

• 750 ml of water

• 1 tea bag of black tea or 2 tea bags of rooibos tea

• 4-5 (or all) of of the below spices, as per liking:

  • 1 cinnamon stick or 1/2 tea spoon of ground cinnamon

  • 3 cardamom pods or 1/4 tea spoon of ground cardamom

  • 2-3 cloves

  • 1-2 star anise

  • 1/2 tea spoon of fennel seeds (bonus: digestive support)

  • 3 black peppercorns

  • a large pinch of nutmeg

  • 3 slices of fresh ginger

• optional: plant based milk of choice, natural sweetener

Instructions:

1. Place spices in water and boil for 15 minutes. The heat will release the aroma and warming properties of the spices.

2. Take off the heat and add tea of choice, steep for 3 minutes.

3. Strain and pour into a large thermal flask so that you can keep drinking the hot tea all day long. You can also reheat any leftovers.

4. Pour into a cup and you can add milk of choice and sweeten with honey, maple syrup, molasses or coconut sugar.

Thai style kaki salad

Ingredients for the salad:

• 1 kaki, cut into strips

• Juice of at least 1/2 lime; the tanginess of lime is fantastic here

• 1 tea spoon of fish sauce or tamari soy sauce or coconut aminos

• 1 tea spoon of unrefined sugar like coconut or panela but honey works too

• Roughly chopped or torn coriander or basil leaves, or a combination of both

• Handful of peanuts or cashews

Method:

1. Dressing: in small jar, combine lime juice, fish sauce, sugar or honey and combine by shaking well. Pour over the kaki and coat well.

2. Arrange the dressed kaki on a plate. Sprinkle with leaves of choice and top with peanuts or cashews; best when they are chopped and slightly roasted but this is optional.

Works well with frilled meats and fish, especially pan seared tuna.