Upgraded mango lassi

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Raw egg yolks are a powerhouse of nutrition. They not only support brain function but also immunity, gut integrity and hormonal health so it’s worth reaching beyond mayonnaise to incorporate more of them in the diet. Apart from creating a velvety texture to the smoothie, they are otherwise undetectable.

A lassi is a great dessert option. According to Ayurvedic medicine, it is best with or right after a meal as a digestive aid which prevents bloating and helps to absorb nutrients.

Perfect for those on gut healing protocols like the GAPS diet (if fruit and dairy are tolerated).

Ingredients:

  • 1 ripe mango

  • 1 cup of natural full fat live yoghurt, dairy or coconut

  • 3 egg yolks

  • Pinch of cardamom

  • Optional: raw honey

  • Optional: water or raw milk

Method:

Place all ingredients in a blender and blitz until smooth.

Sweeten with raw honey as desired.

For a lighter consistency, dilute with water or raw milk (true lassi is rather runny).

I like mine with a sprinkle of cinnamon.

The foolproof way to cook fish

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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)

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

  • 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

Probiotic coconut yoghurt

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In the era of questionable quality of dairy, coconut yoghurt comes to the rescue. Making your own is easy, cheaper than shop-bought and much better quality. This yoghurt is very special. Apart from gut healing properties, it may aid appetite suppression and stubborn weight loss. More information below the recipe.

Ingredients:

  • 400ml of coconut cream; alternatively use the same amount of coconut milk and 100g of creamed coconut

  • 2 capsules of quality multi-strain probiotic or a double serving of probiotic powder or 2 BioGaia Gastrus tablets

Method:

  1. Pour the cream or milk into a saucepan and heat up until it’s slightly warm

  2. If you’re using coconut milk instead of cream, stir in creamed coconut

  3. Add the probiotic (crush Gastrus tablets first)

  4. Transfer into a jar, close the lid and keep in room temperature for 3 days - do not refrigerate during this time

  5. Transfer to the fridge and enjoy

About the yoghurt:

Coconuts are rich in fibre which acts as a PREbiotic. What it means is that the fibre feeds the PRObiotic organisms, making them multiply. In other words, making yoghurt using a probiotic makes more probiotic. It may also colonise the digestive tract better than just probiotics.

There are various brands of coconut yoghurt on the market but the quality isn’t always good. They may be free of common allergens but the unnecessary additives and synthetic vitamins make it counterproductive, in my view.

This is one example:

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Other brands make yoghurt WITH coconut but the main ingredient is soy or rice. Alpro is one such brand - I do not recommend soy that has not been prepared in a traditional way.

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This one is good but expensive:

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Tapioca and pectin also act as prebiotics - these are not additives. I tried various starches in my recipe but I didn’t like the powdery texture I ended up with.

Why Gastrus from BioGaia

According to cardiologist and author dr William Davis, the two probiotic strains used in the product (Lactobacillus reuteri ATCC PTA 6475 and Lactobacillus reuteri DSM 17938) have been well researched in terms of:

  • suppressing appetite and supporting weight loss

  • increasing collagen, skin thickness and accelerating skin healing

  • improving hormonal balance in both males and females which has a multitude of benefits

The full article and dr Davis’ his recipe can be found here.



Raspberry, mango, beetroot and turmeric smoothie

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Ingredients:

  • Handful of fresh or frozen raspberries

  • 1/2 mango or a handful of frozen mango pieces

  • 1/4 fresh beetroot

  • Splash of full fat coconut milk

  • Small piece of fresh turmeric or 1/4 teaspoon of turmeric powder

  • Pinch of cayenne pepper

My favourite additions which are optional but make the smoothie a lot more filling and nutritious, especially if the smoothie is going to be your breakfast:

  • 1 tea spoon of MCT oil

  • 2 table spoons of collagen powder

  • 1 scoop of quality whey protein if you can tolerate it

  • 1 egg yolk

Method:

Blend all ingredients and enjoy!

A source of fat and pepper aid the function of turmeric so don’t skip them.

Almond bread

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Ingredients

  • 450 g of ground almonds

  • 40 g of odourless coconut oil / ghee / butter / lard / goose fat / duck fat (you can also mix different fats and see what flavour you like the most)

  • 3 eggs

  • 1/4 flat tea spoon of salt

  • Optionally: 75 g of assorted seeds (my favourite mix is pumpkin, sunflower, sesame and poppy seeds)

  • Optionally: 1 flat table spoon of maple syrup or honey (I like sweetening mine a bit as it results in a more balanced flavour)

Method

  1. Mix all ingredients well, it should have a thick, porridge-like consistency. You may add more or less almonds.

  2. Place in a greased tin and bake in 150 Celcius degrees for about 1 hour (you want to keep the temperature relatively low, not to damage the precious fats).

  • This bread doesn’t raise much and is rather dense; best to make it in a smaller tin. Otherwise, it can be flat

  • A little goes a long way which compensates for the price of almonds - no need to cut it thick as it’s very filling

  • Keeps very well in the fridge. I always toast it

Note: If seeds make you gassy, give you cramps or you have colon inflammation, mill the seeds or leave them out until the digestive tract gets better. The same goes to sweeteners - some people get digestive symptoms from honey or maple syrup so it is best to substitute with a sweetener that you can tolerate or not use any until digestion improves.

Fish pate

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Fish and fish liver complement each other in terms of the nutrient profile. Protein from the flesh requires vitamin A for a proper utilisation of amino-acids, and liver is the richest source of vitamin A.

Perfect for breakfast, lunch or as a filling snack. In case of sensitive digestion, omit the capers and chilli. Add a bit of salt to taste instead.

Ingredients:

  • 2 tins of sardines in olive oil

  • 2 tins of cod livers

  • 1 tea spoon of lemon zest

  • 2 tea spoons of lemon juice

  • Small handful of chopped chives (you can also use dill, parsley or 1/4 finely chopped red onion or a mix of all)

  • 1 table spoon of capers (they are salty so no extra salt needed)

  • 1-2 table spoons of olive oil

  • Chilli flakes

Method:

  1. Mash up all ingredients with a fork, except for capers

  2. When the pate is ready, stir in the capers

Serving suggestions (depending on the state of your health):

  • wrapped in lettuce leaves, topped with fresh vegetables like pepper, cucumber, radish, carrot

  • in a salad

  • with poached eggs

  • as a topping on a baked potato, with other garnish of choice

  • with linseed crackers

  • with oat cakes

  • with toasted sour dough bread

Simple pumpkin pancakes

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Ingredients:

  • 1 cup cooked and pureed butternut squash or pumpkin (boiled or roasted)

  • 1/2 cup unsweetened nut butter

  • 4 eggs

  • Pinch of salt

  • Optional: cinnamon

  • Fat of choice for cooking (ghee, coconut oil, lard, goose fat, duck fat)

Method:

  1. Warm a pan on low heat. Once hot, melt a generous amount of fat and make sure that the pan gets hot again. Note: too much heat can burn these pancakes

  2. Blend all ingredients except for fat until smooth

  3. When the pan and fat are warm, place 3 tablespoons of batter per pancake onto the pan

  4. Cook for about 2 minutes on each side

  5. Serve with toppings of choice; I recommend adding extra fat on top which will keep you fuller for longer

Paleo pumpkin pie

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Ingredients for the base:

  • 200g ground almonds (it can also be a mix of almonds and walnuts oror all three pecans)

  • good pinch of sea salt

  • 1 egg

  • 2-3 table spoons of melted coconut oil

  • 2 table spoons of maple syrup

Ingredients for the pumpkin filling:

  • 1/2 large roasted butternut squash (feel free to use any pumpkin; that's what I had at hand) or ready-made pumpkin puree but make sure there’s only pumpkin on the list of ingredients as they often come mixed with unwanted additions :)

  • 2 eggs

  • 3 heaped table spoons of the thick part of coconut milk that separated in the tin or coconut cream

  • maple syrup to your liking, it will depend on the sweetness of the pumpkin, I added around 4 table spoons

  • mixed spices: I used 1 heaped tea spoon of ground cinnamon, 1/2 tea spoon of ginger, 1/3 tea spoon of nutmeg and 1/3 tea spoon of cardamom. Ready-made gingerbread or pumpkin pie mix will be just as good, or even just cinnamon

  • 2 tea spoons of vanilla extract

How to roast butternut squash: deseed, cut into crescents and roast for 30 minutes in 180 degrees. It can be peeled afterwards but there is no need to peel it at all

Method:

  1. Place all base ingredients in a bowl and mix together

  2. Grease a tart dish with a little coconut oil. Press the crust mix tightly into the dish and up the sides. Bake at 160’C for about 10 minutes and remove from the oven. Don’t worry if it puffs up a little as it will fall once away from heat

  3. Mix all pumpkin filling ingredients in a food processor / blender or with a hand blender until smooth

  4. Pour the filling into the base

  5. Bake at 160 degrees for 40 minutes or until the filling has set

    Enjoy x