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
Process the juice and mango using a high speed blender.
Place in ice cream moulds (i.e. Ikea or Amazon) and freeze for 3 hours before serving.
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
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.
Place the fruit puree with the remaining ingredients in a high speed blender and process until smooth.
Pour into ice cream moulds (e.g. Ikea, Amazon) or a container like a Pyrex dish or an old ice cream box.
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.
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
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.
Place the raspberry puree with the remaining ingredients in a high speed blender and process until smooth.
Pour into ice cream moulds (e.g. Ikea, Amazon) or a container like a Pyrex dish or an old ice cream box.
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.
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
Combine all ingredients using a high speed blender.
Pour into ice cream moulds (e.g. Ikea, Amazon) or a container like a Pyrex dish or an old ice cream box.
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.
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.
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
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.
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.
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.
2 cups of roughly chopped assorted nuts (you can use food processor); if having digestive issues, soak nuts overnight and dry with a paper towel
1 cup of unsweetened coconut flakes or desiccated coconut
1/2 cup of sunflower seeds
1/2 cup of pumpkin seeds
1/2 cup of sesame seeds
1-2 tea spoon of ground cinnamon
7 table spoons of melted coconut oil
Optional: vanilla essence, freeze dried strawberries or raspberries
Preheat the oven to 160 degrees. Line large baking tray with parchment paper
Mix nuts, seeds and cinnamon and coconut oil in a big bowl
Place granola on the baking tray and spread out evenly
Bake for 20 minutes and add coconut (if you add it at the beginning, it will burn)
Bake for another 5-10 minutes or until it’s golden brown.
Let it cool completely before adding optional freeze dried berries. Store it in an airtight container. It lasts for ages so it’s worth making more in one go.
Enjoy with full fat yoghurt (e.g. probiotic coconut yoghurt) and berries.
These make a perfect snack or breakfast if you can’t eat much in the morning. They contain a satiating combination of protein, good fats and fibre. Not only will they help you feel full but also keep blood sugar in check, providing stable energy. Unless you should avoid high fibre foods, they are great for anyone - not just those who are on the ketogenic diet.
1/2 cup of nut butter; if it had separated, do not add the liquid oil
1/2 cup of coconut oil
200g of mixed nuts, chopped or processed in a food processor to adesired texture
Handful of milled chia seeds
Dessicated coconut, as much as you like
4 servings of protein powder
Optional:
Liquid monkfruit sweetener or stevia, if you prefer a sweeter flavour
1-2 table spoons of cacao or cocoa
Cinnamon
Maca powder
Sea salt
Note: Do not add sources of glucose like dried fruit, maple syrup, honey or oats.
Mix all ingredients
Form balls (they will be sticky but will set)
Place in a container and keep in the fridge
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
Dressing: in small jar, combine lime juice, fish sauce, sugar or honey and combine by shaking well. Pour over the kaki and coat well.
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.
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.
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
Blend and enjoy.