Asian style soup

Ingredients for 1 portion:

• 1 mug of any meat stock or bone broth, home made or shop bought

• 100g of protein of choice (sliced chicken breast, thinly sliced steak, prawns, tofu), can be precooked - leftover roast or steak

• 2 cloves of garlic, minced

• 1-2 table spoons of soy sauce (tamari is my preference as it’s wheat free)

• 1 table spoon of tahini (optional but it lifts the flavour)

• A big handful of vegetables of choice: bok choi / green beans / menge tout / carrot / bell pepper / mushrooms (shiitake are a great fit) / spring onions / fresh chilli, you can also use a ready made stir fry veggie mix from a supermarket

• Optional spices: 2 cloves, 1 star anise, 1 cinnamon stick, 5 coriander seeds (throw in whichever of these you’ve got)

• Optional garnish: a wedge of lime, fresh coriander, sesame seeds

Instructions:

1. Bring the meat stock to a slow boil. Add soy sauce, garlic and tahini. Stir and add the protein of choice and vegetables. Cook until the protein has set. Veggies should still be crunchy. If you are using protein that has already been cooked, add it last to just warm it up.

2. Garnish with a squeeze of lime and fresh coriander.

Serving suggestion: with rice noodles / 100% buckwheat soba noodles / courgette ‘noodles’

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.

Tropical smoothie

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.

Ingredients:

• 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

Instructions:

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.

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 (frozen forest fruit mix works well)

• 1/2 small mango or 1/3 spotty banana

• 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.

Potassium broth

The ultimate recovery tonic

Ingredients:

• 4 potatoes cleaned very well - in this recipe, you will use the skins only

• 3 carrots

• 4 celery sticks

• 1 onion

• 1 leek, white part only

• 1 bunch of parsley

• 4 litres of water

• optional: bay leave, peppercorns

Instructions:

1. Peel the potatoes and place the skins in water, together with the remaining ingredients.

2. Boil for 30 minutes, strain and enjoy the liquid sipped as warm tea.

   For recovery, I advise 3 cups a day.

Performance aids

Isotonic drink:

• 100 – 125 ml of freshly squeezed orange juice

• 150 ml of coconut water

• 100 ml of water

• 1/4 tsp Himalayan salt

• 1 tsp of l-glutamine

Pre-workout shake (1 hour beforehand):

• 1/2 orange (vit c)

• 1/2 of cooked beetroot, vacuum packed is fine (for the production of nitric oxide)

• Half a cup of assorted berries, frozen are fine (antioxidants)

• 1 tbsp of MCT oil (direct source of energy)

• 1 pinch of Himalayan sea salt (adrenal support)

• 250 ml of water

• 1-2 tsp of maca (adrenal support)

Gel alternatives:

• 2 tea spoons of vegan Nutella (e.g. from a health food store) + 2 table spoons of date syrup or blackstrap molasses + 1 table spoon of water + a good pinch of salt

• 2 tea spoons of honey + 2 tea spoons of peanut butter + 2 table spoons of date syrup or blackstrap molasses + 1.5 table spoons of water + a good pinch of salt

Post-workout shake (up to 45 mins after):

• ½ ripe banana (helps to restore glycogen levels quickly & reduce muscle wastage)

• A serving or two of protein powder of your choice (muscle recovery)

• 1 raw egg yolk (helps with protein assimilation)

• 200ml of coconut or almond milk

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 :)

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´

Homemade isotonic drink

This homemade isotonic drink will ensure optimal hydration. Great for active people but also for those who are chronically stressed or have tendencies to low blood glucose. Not suitable if you can´t tolerate fructose or are on the ketogenic diet.

Ingredients:

• 1 litre of water

• 3 flat table spoons of honey

• Juice of 1 lemon

• 1/2 tea spoon of quality salt

• Optionally: 1 table spoon of bee pollen (rich in minerals)

Method:

Combine ingredients in the evening to activate the tonic overnight. Drink throughout the next day. You can also consume over 2 days.

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.

Caesar style salad

Although the classic recipe calls for chicken, it can be replaced with other options to suit vegetarians and pescatarians. Skip cheese altogether if on a dairy free plan.

Ingredients:

• Baby gem or romaine lettuce

• Protein of choice: chicken, turkey or prawns (you can use leftover meat, e.g. from a roast or ready made rotisserie chicken); vegetarians can use chickpeas

• Hard boiled egg

• Parmesan or Grana Padano or hard sheep´s chees like Manchego or similar

• Optional: crispy bacon, a few anchovies

  Salad dressing, lazy version:

• 2 table spoons of quality mayonnaise, preferably made with olive oil

• 1 tea spoon of Dijon mustard

• 2 table spoons of freshly boiled water

• 1/2 small clove of garlic, skip if sensitive

Instructions:

1. Combine dressing ingredients with a fork.

2. Roughly tear the leaves and place on a plate. Add dressing and coat the leaves with your hand.

3. Arrange toppings: spread the protein, bacon, eggs and anchovies and sprinkle with shaved cheese.

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.

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.

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.