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.

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.

Tapas style meal (bits of everything)

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Bit of everything on a plate that works well for any meal - just make sure it contains protein, fibre and good fats. Good strategy to clear the fridge.

Good choices for a combination plate: traditionally cured meats, smoked salmon, tinned tuna, defrosted baby prawns, hummus, olives, vegetable crudites, avocado, nuts, fruit, Greek yoghurt for dipping, mozarella buffala, Feta, grilled halloumi or any quality hard cheese.

Arrange all on a plate and enjoy. It doesn´t need to look as pretty as in the photos :)

Kitchari

Kitchari, a porridge-like ayurvedic dish, is comforting and detoxifying. Works well for either breakfast, lunch or dinner. It keeps well in the fridge so you can consume it every day for a few days. This recipe makes 2-3 portions.

Ingredients:

• 50g red lentils (originally, the recipe calls for mung beans but lentils are much faster to cook)

• 100g basmati rice

• Clarified butter / ghee or coconut oil

• 2 cm of fresh ginger, finely chopped

• 1 tea spoon of cumin seeds or 1/2 tea spoon of ground cumin

• 1 tea spoon of black mustard seeds, skip if you haven´t got any

• 1/4 tea spoon of coriander powder

• 1/4 tea spoon of turmeric powder

• 750 ml - 1 litre of water or stock

• Vegetables of choice (carrot, green peas, spinach and shiitake mushrooms work well)

• Optional: yoghurt (can be goat, sheep or plant based), sesame seeds, fresh coriander

Method:

1. Wash the lentils and rice. If you want to save time, you can keep them in water overnight. They will cook very fast the next day.

2. Heat a table spoon of ghee or oil in pot and add all spices for a minute to release the aromas.

3. Add liquid and the rest of ingredients, and cook for 20 minutes (10 minutes if pre-soaked)

   The lentils and rice should be mushy and have porridge-like consistency.

   Serve with extra ghee or oil stirred in and optionally top with a heaped table spoon of yoghurt for extra protein, sesame seeds and fresh coriander.

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.

Keto energy balls

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.

Ingredients:

• 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.

Method:

1. Mix all ingredients

2. Form balls (they will be sticky but will set)

3. Place in a container and keep in the fridge