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.

Tomato soup with extra protein

Ingredients:

• 2 carrots

• 2 celery sticks

• 2 onions

• 1-2 cloves of garlic

• 2-3 slices of quality bacon or pancetta, sliced

• 5 table spoons of olive oil

• 700ml of meat stock

• 1 bottle of of passata (around 700g) or 2 tins of chopped plum tomatoes, with juice (400g each)

• handful of fresh basil leaves

Instructions:

1. Finely chop all vegetables and dice the pancetta. Place in a soup pot and sauté in in olive oil on medium heat for 10 minutes.

2. Add stock and tomatoes, and cook everything for 15 minutes.

3. Take off the heat, add basil leaves and blend until smooth.

   Serving suggestions:

   • with with extra bacon bits, 2 slices of buffalo mozzarella and a drizzle of olive oil

   • with 2 quartered leftover meatballs, a handful of grated Parmesan and a drizzle of olive oil

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.

Detox soup

Ingredients:

• 1 litre of meat stock / bone broth / vegetable stock or water with quality stock cubes like Marigold

• 2 table spoons of ghee or olive oil

• 2 celery stalks, roughly chopped

• 350g of broccoli florets (fresh or frozen)

• 200 grams of spinach (fresh or frozen)

• 130g of frozen peas

• 1 onion

• handful of mint leaves or fresh dill or both

  My favourite toppings: chopped hard boiled eggs + chopped avocado + crumbled feta cheese + pumpkin seeds (you can use all of them together or either, depending on your preferences)

  You can increase your protein intake by adding 1 serving of collagen protein powder

Method:

1. Melt ghee or oil in a pot

2. Add all vegetables and sauté until soft

3. Add stock and and cook on medium heat for 10 minutes

4. Season with salt and pepper

5. Optionally, add mint or dill or both

6. Blend

7. Garnish with toppings or preference and enjoy

About the soup

This delicious ‘eat your greens soup’ focuses on both phases of liver detoxification and healthy bile flow, which require the following nutrients:

• protein

• fat

• fibre

• sulphur

• B vitamins, especially folate

• magnesium

The soup has it all. It is specifically good to support methylation (e.g. lowering homocysteine or clearing out excess oestrogens) and the skin. Great for children who don’t like green vegetables.

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.

Easy way to cook fish 2

Ingredients:

• Whole fish

• Splash of refined olive oil

Tools:

• Roasting tray with grilling rack (I use this one)

• Knife

• Baking paper - to protect the tray

Method:

1. Set the oven to grill

2. Make 2-milimetre deep incisions on both sides of the fish

3. Coat the fish in a thin layer of oil

4. Place the fish on the grilling rack inside the roasting tray lined with baking paper

5. Put in the oven. Grill for 10 minutes, turn the fish carefully and repeat on the other side

Serving suggestion: with a touch of salt and lemon juice

Easy way to cook fish 1

If you find cooking fish intimidating, then this recipe is for you. The skin is beautifully crisp while the steam that’s created under the lid keeps the fish moist. Although pan fried, the precious omega 3 fatty acids don’t get excessively damaged because the skin protects the flesh from burning.

Ingredients:

• Fish with the skin on (e.g. salmon darne but any fish fillet with the skin will do)

• Ghee, coconut oil (refined if you prefer neutral taste) or refined olive oil

• Salt

• Lemon juice

Tools:

• Frying pan (small is you only make 1-2 pieces)

• Lid

Method:

1. Heat up the frying pan over medium heat

2. Add enough fat of choice to cover the bottom of the pan

3. Once hot, place the fish skin down and cover with the lid

4. Cook for 7-10 minutes or until the fish looks firm; do not turn

5. Transfer to a plate, sprinkle with some sea salt and drizzle with lemon juice