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

Turkey meatballs / sausages

Ingredients:

• 500g of ground turkey leg (I recommend getting the leg with skin on ground at the butcher´s)

• 1 large red apple, finely grated, excess juice squeezed out

• 1 large onion, very finely chopped or grated

• 1 celery stick, very finely chopped or grated

• 100g of ground almonds (this is a replacement for breadcrumbs)

• 1 tea spoon of thyme, dry or fresh

• Salt and pepper to season

• To cook, use refined (odourless) coconut oil, ghee or lard

Method:

1. In a bowl, combine all ingredients and shape little balls or sausages.

2. Saute in a fat of choice on medium heat, cover with a lid so that they cook through.

   These are equally great for breakfast, lunch and dinner, or as a snack.

Almond soup

Ingredients:

• 200g of whole skinless almonds, soaked overnight plus an optional bunch of almond flakes for garnish

• 200g of leeks, white part only

• 1 stalk of celery

• 1 clove of garlic

• 70g of butter or ghee

• 1 litre of chicken stock (vegetable stock is also be fine)

• 200 ml of almond cream (e.g. Ecomil)

• A pinch of ground nutmeg

• Salt, to taste

Instructions:

1. In a soup pot, melt the butter and sauté leeks, celery and garlic until soft.

2. Add stock and almonds, bring to boil.

3. Take off the heat, add the remaining ingredients and blend well. Season to taste.

   Tastes amazing with a garnish of toasted almond flakes.

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.

Porridge many ways

Porridge is the ultimate breakfast comfort food which can be made in many ways to suit everyone, even those on a grain free diet (e.g. my keto porridge). Recipes below.

The different grains:

Oats: liquid to oats ration is 2:1 or 3:1, depending on the consistency you like. Cook for 10 minutes

Quinoa, buckwheat and millet groats: liquid to grain ratio is 3:1, cook for 20 minutes and blend as these grains don create a creamy texture like oats

Grain alternatives include dessicated coconut mixed with ground nuts and chia seeds

Best liquids:

• water

• coconut milk (my favourite as it´s the most nutritious and creamy)

• almond / hazelnut / cashew milk

Porridge do´s and dont´s:

• to keep blood glucose balanced, always add a source of fat and protein to your porridge. Cinnamon helps too.

  Fat sources: a heaped table spoon of butter, ghee, coconut oil or full fat coconut milk, nuts, seeds and their butters.

  Protein sources: protein powder, 0% fat Greek yoghurt, skyr (otherwise, it’s are a source of fat more than protein). In order to use protein powder in your porridge, mix it with a little liquid first so that there are no powdery lumps, and add the mix to the porridge.

• All grains should ALWAYS be cooked in liquid and not eaten raw. Bircher muesli / overnight oats, traditional granola and regular muesli are a big no for the gut.

• Fresh fruit causes grains to ferment in the gut, especially if you suffer from digestive issues like gas, diarrhoea or constipation. Ripe fresh banana is ok but generally try and use dried or cooked fruit instead.

• The keto or butternut squash porridge will be the best choice if you suffer from poor energy and gut issues or have are on a weight loss plan.

• Skip oats if you have tendency to build mucus, phlegm, feel congested in general and feel sleepy after eating porridge.

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RECIPES

Porridge for constipation

• 1/2 cup of oats

• 1 - 1.5 cup of water (chia seeds further thicken the porridge so you may need more liquid)

• 1 table spoon of coconut oil

• 3 dried apricots or 2 table spoons of unsweetened apple sauce from a jar

• 2 tea spoons of chia seeds

• Pinch of salt

• 1/4 tea spoon of cinnamon

• Optional: coconut yoghurt and maple syrup to serve

1. Place oats in water, add chopped apricots or apple sauce. Cook for 10 minutes.

2. Add chia seeds, coconut oil and salt.

3. Top up with coconut yoghurt and maple syrup.

Coconut porridge with raspberry compote and flaked almonds

• 1/2 cup of oats

• 1/2 cup of coconut milk and 1/2 cup of water

• Pinch of salt

• 1 table spoon of coconut oil

• frozen raspberries

• a handful of flaked almonds, you can toast them beforehand

1. Cook oats in coconut milk for 10 minutes, add salt and coconut oil.

2. To make raspberry compote, cook frozen raspberries until they resemble a chunky jam. If desired, sweeten with honey or xylitol. Leftovers will keeps well in the fridge.

3. Put cooked oats in a bowl, top with hot or cold raspberry compote and sprinkle with flaked almonds.

Banana and salted peanut cream millet porridge

• 1/3 cup of millet groats

• 1/2 cup of coconut milk and 1/2 cup of water

• Salt

• 1/3 tea spoon of cinnamon

• 1 ripe banana

• Peanut butter

1. Cook miller groats in water and coconut milk for 20 minutes.

2. Mash 1/2 banana and add it to the porridge along with a pinch of salt and cinnamon.

3. To make salted peanut cream: blend or whisk well 2 table spoons of peanut butter with 4 table spoons of hot water and a pinch of salt. Keeps well in the fridge for ages.

4. Place porridge in a bowl, top with 1/2 chopped banana and drizzle with salted peanut cream.

Chocolate quinoa porridge with pears

• 1/3 cup of quinoa groats

• 1/2 cup of coconut milk and 1/2 cup of water

• 1 table spoon of cacao or cocoa powder

• pinch of salt

• a dash of honey or maple syrup

• 1 table spoon of butter or ghee

• 2 cooked pears: peel, chop and place in a pot with a little bit of liquid, cook until soft

1. Cook quinoa in water and coconut milk for 20 minutes and stir in the remaining ingredients except for pears. Blend if you prefer a creamier consistency.

2. Place in a bowl and top with cooked pears.

Keto porridge - grain free

• ¼ cup of dessicated, unsweetened coconut

• 1/3 cup of assorted nuts

• 1-2 tea spoons of chia seeds

• ½ cup of plant based milk or water, use coconut milk if on keto

• toppings of choice

1. Finely grind the nuts, chia seeds and coconut using a high speed blender or food processor. You can grind a larger amount and store in an airtight container in the fridge. Serving size is 2 table spoons.

2. Bring water or almond milk to boil.

3. Combine the nut and seed mix with the milk.

5. Enjoy with toppings of choice.

Butternut squash paleo porridge - grain free

• 500g cooked squash (roasted or steamed)

• 100ml plant based milk or water

• 2 table spoons of any nut butter

• a pinch of salt

• 1/2 tea spoon of cinnamon

• vanilla extract

1. Place the squash and water in a saucepan, heat up and mash with a fork.

2. Add nut butter, cinnamon, salt and vanilla and stir until smooth.

3. Top with coconut yoghurt and berries or anything else that you like.

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

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.

Basic Indian curry

Ingredients:

• Protein of choice (e.g. chicken thighs, stewing lamb, prawns, chickpeas)

• 4 table spoons of ghee or odourless (refined) coconut oil

• 400ml of meat stock / vegetable stock / water

• 1 large onion, finely chopped

• 3 cloves of garlic, chopped

• 5mm piece of fresh ginger, finely chopped

• 2 ripe tomatoes with skins removed, chopped

• 1 tea spoon of paprika powder

• 1/2 tea spoon of each: coriander powder, ground cumin, garam masala, ground fenugreek

• Pinch of turmeric powder

• Salt

• Optional: fresh chillies or chilli powder, bell pepper, extra onion, coriander leaves.

  If making a vegetarian version, add a couple of frozen spinach cubes

Directions:

1. Heat the ghee or oil on medium heat and brown the onion (around 20 minutes) - very important step in Indian curry making

2. Add ginger and garlic, saute for 1 minute

3. Add dry spices and saute for 30 seconds

4. Add tomatoes, cook for 5 minutes

5. Add 200ml of stock or water and cook for 10 minutes

6. Season with salt

7. Add meat or seafood, add another 200ml of stock or water

8. Cook until done and the sauce has reduced

   Optionally, you can add fresh chillies or chilli powder together with garlic and ginger. You can also add larger pieces of onion and bell pepper 10 minutes before the curry is done and sprinkle with coriander after plating the curry.

   Serving suggestion: with cauliflower ‚rice’.

Tomato salsa

Ingredients:

• 5 large chopped tomatoes or passata (depending on the texture you want to achieve)

• 1 red onion, finely chopped

• 1 -2 green chillies, finely chopped

• Juice of 1 lime

• 1 clove or garlic, minced

• Bunch of fresh coriander, roughly chopped (skip if you don’t like it)

• 3 table spoons of olive oil

• Salt

Directions:

Combine all ingredients and set aside for 30 minutes before serving.

Courgette ´noodles´

Ingredients:

• 1 courgette

• Olive oil (for ´pasta´ dishes) or coconut oil (for stir fries)

Directions:

1. Using a spiraliser or julienne peeler, cut the courgette to resemble noodles. Discard the middle part with seeds as it´s too wet

2. Either use raw or sauté for 1 minute before it gets soggy

Cauliflower mash

Ingredients:

• Head of cauliflower, remove stems if you have digestive symptoms like bloating

• 5 table spoons of fat of choice: coconut oil / olive oil / ghee or butter

• Salt and pepper

• Optional: garlic powder and / or grated hard cheese

Directions:

1. Steam the cauliflower until soft, drain well

2. Add butter, salt, pepper and optionally garlic powder and / or cheese

3. Puree using a hand blender or food processor until smooth

It works well not only as a as a substitute for mashed potato on the side but also as a topping on pies, like cottage pie.

Cauliflower 'rice'

Ingredients:

• Head of cauliflower

• 5 table spoons of fat of choice: coconut oil / olive oil / ghee or butter

• Salt

Optionally:

• Powdered garlic

• Spices or herbs of choice, depending on what flavour you want to achieve

  • for Mediterranean style, add basil or oregano

  • for Indian style, add curry powder and garnish with fresh coriander

  • for Moroccan style, add cinnamon and cumin, and garnish with fresh coriander

Directions:

1. Heat up fat in a frying pan on medium heat

2. Grate cauliflower florets without the stems or pulse them in a food processor

3. Place the prepared cauliflower in the pan, along with herbs or spices

4. Cook for 5 minutes, stirring occasionally

5. Serve immediately or save for later, it will keep in the fridge for 3 days

Uncooked cauliflower ´rice´ keeps well in the fridge for 5 days so it´s worth making a batch.

Peanut butter and jam smoothie

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.

Ingredients:

• A handful of fresh or frozen strawberries

• 1 heaped table spoon of unsweetened peanut butter

• 1/2 ripe hass avocado

• 1 date to sweeten, skip if on a weight loss plan

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

• Almond milk or water, to achieve a desired consistency

Instructions:

If using frozen strawberries, take them out of the freezer the night before. Remove excess liquid.

Blend all ingredients 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.

Lasagne without pasta

Ingredients:

• 1 kg mince (beef or beef with pork)

• 2 onions, finely chopped

• 4 medium carrots, grated

• 4 celery sticks, grated

• 3 cloves of garlic, minced

• 1 large bay leaf or 2 small ones

• 1 tea spoon of dried oregano

• 700ml bottle of passata or two 400g tins of tomatoes

• 4 large courgettes

• Splash of olive oil, for cooking and greasing the dish

• Grated cheese of choice (use sheep’s if avoiding cow’s dairy)

• Salt and pepper

• Optionally: sour cream / creme fraiche 30% fat (don’t use any if on cow’s dairy free diet), nutmeg, fresh tomato, basil

Directions:

1. Heat oil in a pan, add meat, vegetables, bay leaf and oregano. Cook until most water has evaporated

2. Add passata, salt and pepper, and cook until the sauce has reduced by half

3. Cut courgettes lengthwise, into 2 mm slices. If using sour cream, spread a layer on each slice and sprinkle with a tiny bit of nutmeg (it’s strong!)

4. Place courgette slices in a greased ovenproof dish, top with 1/2 meat, place another layer of courgettes and the remaining meat

5. Top with grated cheese and sliced tomatoes, if using them. Cook in 180 Celsius degrees for 40 minutes. Remove from the oven and optionally garnish with torn basil leaves

Guacamole

Ingredients:

• 2 ripe hass avocados

• 1 clove of garlic, minced (skip if you can´t tolerate garlic)

• Juice of 1/2 lime or lemon

• Salt

• Optionally: chilli

Directions:

Mash all ingredients with a fork.

Trick: if you put the avocado stone into the guacamole, it will last longer without getting brown.

Hummus

Ingredients:

• 500g jar of chickpeas in water, don’t drain

• 2 heaped table spoons of tahini

• 5 table spoons of olive oil

• Juice of 1 lemon

• 1 clove of garlic (use more if you like) - skip if raw garlic causes digestive issues or sleep problems

• 1 tea spoon of salt

• Optional: 1 tea spoon of ground cumin

Directions:

Using a food processor or blender, combine all ingredients until smooth. To serve, drizzle with some extra olive oil.

Meat stock

You can make stock with just chicken or mixed meats so pick pieces of meat from the list of ingredients below accordingly. Chicken stock is very soothing, especially if you have a sensitive stomach.

Meat stock is also the place to start if you suffer from bloating. Although bone broth is often advocated, it is actually high in fermentable sugars which can contribute to abdominal distention and discomfort.

Ingredients:

• 4 litres of water

• 1 chicken carcass

• 1 large chicken leg or 2-3 drum sticks or a couple of wings and a drum stick - whatever is at hand

• 3 chicken feet if available (you can buy more and freeze them)

• Piece of beef short ribs

• Turkey wing

• 1 onion, halved

• 1 leek, white part only

• 3 medium carrots, quartered

• 3 celery sticks, halved

• 2 table spoons of salt

• 10-20 peppercorns

  You can also use leftover bones from roast chicken, grilled drum sticks, wings, etc.

Directions:

1. Place meat in water, add salt and bring to boil. Reduce temperature to low

2. With a spoon or small sieve, remove impurities that will raise to the top (white foam and darker bits)

3. Add vegetables and cook on low heat for 2 hours. Every now and then, add a bit of water, to end up with the initial amount of liquid. You can also use a slow or pressure cooker l but I find that pressure cooking does not produce good enough umami ;)

Ways to use stock:

• eat the stock right away, with the vegetables and meat

• strain into jars and keep in the fridge to use as a base of your meals (great in soups, curries, ramen style dishes)

• enjoy as a comforting drink, alone or with meals - it greatly improves digestion. I love a cup of meat stock with seaweed flakes or miso paste

Chia pudding

Chia seeds are low in protein but high in fibre and fats. Adding a protein powder will make it a nice breakfast. A small portion without the protein powder will be a good snack.

Ingredients for 2 portions:

• 250 ml of full fat coconut milk

• 4 table spoons of chia seeds, mill in case of digestive symptoms

• pinch of salt

• optional: vanilla extract, 3 drops of liquid stevia to sweeten, protein powder

Method:

1. If the milk is solid, warm it up in a saucepan until it melts.

2. Place the milk and seeds (and optionally vanilla) in a jar and shake well.

3. In 10 minutes, give it another stir, preferably with a fork, to break the clumps.

4. Set aside for 2 hours or overnight, preferably on the countertop.

5. If using protein powder: In the morning, dissolve protein powder in a bit of liquid and stir it into the pudding. Adding protein directly makes it clumpy.

6. Divide between 2 serving dishes and add toppings of choice.

   It keeps well in the fridge for about 5 days. If you like it, make a double portion and you will have 4 breakfasts sorted.

Topping suggestions:

• Unsweetened jam or fruit of choice and skyr

• Sauted blueberries and a drizzle of almond butter

• A table spoon of Greek yoghurt, a drizzle of honey, almond flakes and cinnamon

• Apple puree and cinnamon

• A few slices of ripe banana, cacao nibs and peanut butter; you can dilute it in a little freshly boiled water

No grain-ola (keto granola)

Ingredients

• 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

Method

1. Preheat the oven to 160 degrees. Line large baking tray with parchment paper

2. Mix nuts, seeds and cinnamon and coconut oil in a big bowl

3. Place granola on the baking tray and spread out evenly

4. Bake for 20 minutes and add coconut (if you add it at the beginning, it will burn)

5. Bake for another 5-10 minutes or until it’s golden brown.

6. 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.

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