Creamed spinach two ways

Ingredients:

• 500g frozen spinach

• 1/2 cup of dairy or oat cream or 2 table spoons of mascarpone or 100 ml of the thick part of coconut milk

• 1 clove of garlic, minced or chopped, or 1/4 tea spoon of garlic powder

• 1 table spoon of butter or ghee or a splash of olive oil

• Salt and pepper to season

• Optionally: 1/4 tea spoon of nutmeg powder (goes very well with spinach)

Instructions:

1. Heat the fat of choice and add garlic. Sauté for a minute.

1. Add frozen spinach and cover. Once defrosted, cook for 5 minutes. You can also take the spinach out of the freezer 2 hours earlier.

2. Add the cream of choice or mascarpone, salt, pepper and nutmeg.

Indian style variation:

Add 2 cm of freshly grated ginger and 1 tea spoon of curry powder.

Creamed spinach serving suggestions:

• You can serve it with fish and 2-3 boiled baby potatoes.

• You can spread it evenly in a frying pan, crumble in some feta or paneer and place eggs on top. Cover the lid and cook until the eggs are done. It will be like a shakshuka style dish - a great any time meal.

• You can have it with fried or pached eggs on the side, optionally 2-3 baby potatoes and a glass of kefir / yoghurt.

• You can place grilled halloumi on top.

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.

Millet pudding

Ingredients:

• 1/3 cup of millet

• 1 and 1/2 cups of plant based milk of choice

• 1 table spoon of ghee or coconut oil (fat will make it creamier as millet it pretty dry and powdery)

• optional: whey protein powder, 1 banana, 1 tablespoon of nut butter or tahini, cinnamon, toppings of choice

Instructions:

1. Rinse the millet groats thoroughly in a sieve under warm water and place in a pot with 1 glass of milk. Cook over low heat, covered, until the liquid is completely absorbed and the groats are soft (about 15-20minutes).

2. Place the soft millet in the blender, add the rest of the milk, a fat of choice and alternatively protein powder. It is best if the milk has been preheated. Optionally, you can add 1/2 ripe banana and/or nut butter or tahini. Blend until perfectly smooth.

3. Place in individual dishes like ramekins or bowls and store in the fridge for a couple of days.

   It can be topped with a sweetener of choice and cooked fruit like berries.

Jazzing up tinned tuna

In my opinion, tinned tuna and mayonnaise are a match made in heaven. Mayonnaise beautifully moistens the fish and helps to hold it together. Its acidity and the presence of lecithin from egg yolks help to digest the fats in tuna better as some people find it nauseating or burpy.

Here are my favourite ways how to quickly transform a boring can of tuna into a tasty meal. Tuna in brine (water and salt) will work better than tuna in oil because mayonnaise is already oily.

Ingredients:

• 1-2 tins of tuna, drained of the liquid

• 1 heaped tea spoon of mayonnaise, can be vegan (use less if you like)

• One of the following in any amount that you like: green pesto / Frank’s Hot Sauce / Tabasco / harissa (paste or dry)

Instructions:

Mash up with a fork, that’s it!

Serving suggestions: on sourdough bread incl. sourdough crisp bread, on lettuce leaves instead of bread like in the photo, over a salad, in a poke bowl, on cucumber slices or used as a dip for celery sticks.

You can further mix it or top it up with the likes of fresh herbs, grated cheese, chopped bell pepper, finely chopped onion, chives, tomato or chilli flakes. For example, rocket and tomato pair well with the pesto version. Fresh coriander is great with harissa. Bell pepper and onion are good with Frank’s Hot Sauce and Tabasco.

Cottage cheese bowls

1. Cottage cheese bowl with fruit

Ingredients:

• 200g pot of cottage cheese

• 100% peanut butter, unsweteened; if too thick, mix it with a little boiled water

• Berries of choice

• Almond flakes

Instructions:

Place all ingredients in a bowl in any order and enjoy.

2. Mediterranean style cottage cheese bowl

Ingredients:

• 200g pot of cottage cheese

• Diced vegetables: 1 ripe tomato, a piece of bell pepper and cucumber

• Handful of olives

• Salt, pepper to season

• Optional: drizzle of pesto dressing (mix pesto with olive oil)

Instructions:

Place cottage cheese in a bowl, add toppings in any order, drizzle with olive oil, season to taste and enjoy.

You can have a slice of low carb bread with it if you feel the bowl won’t fill you up.

3. Spring veg cottage cheese bowl

Ingredients:

• 200g pot of cottage cheese

• Diced vegetables: 1 ripe tomato, 2 radishes, chives or spring onion, piece of cucumber

• 1 hard boiled egg, diced

• Seed mix

• Olive oil

• Salt, pepper to season

Instructions:

Place cottage cheese in a bowl, add toppings in any order, drizzle with olive oil, season to taste and enjoy.

You can have a slice of low carb bread with it if you feel the bowl won’t fill you up.

Pizza omelette

Ingredients per 1 omelette:

• 2 eggs,

• Salt and pepper

• 1 tea spoon of olive oil

• A little passata or 2 tea spoons of tomato puree thinned down with a little water

• Dry oregano

• Grated cheese of choice (e.g. mozarella / cheddar / Edam / Gouda / Manchego)

• Toppings of choice: cooked ham / salami / pepperoni / buffalo mozarella / mushrooms / rocket

Instructions:

1. Beat the eggs, season to taste.

2. Heat up a non-stick frying pan and add olive oil. You can brush it around for an even coat.

3. Pour in the eggs and cook on one side. When the eggs are solid enough to flip but still a little runny on top, turn it over and spread the passata and sprinkle with cheese and a little oregano. Cover with a lid until the cheese has melted.

4. Take off the heat, arrange the toppings of choice and enjoy.

First photo: buffalo mozarella, rocket, garlic oil

Second photo: ham, sliced cooked mushrooms, parmesan, rocket, garlic oil

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 of ripe banana (1/2 if it´s small) or 1 ripe kiwi

• 1 table spoon of coconut oil

• 2 tea spoons of chia 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 (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.

Strawberry-mango or 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 and 1/2 small mango or 1/4 large; for a very low carb version you can just use mixed berries and skip the mango (assorted frozen forest fruit works well, available in all supermarkets)

• 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 and water, 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.

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.

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.

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.

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.

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

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 putting 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

Mango lassi style 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.

Smoothies are also a convenient way to include many functional foods in one meal, from probiotic foods and collagen to raw egg yolks.

Ingredients:

• 1 small ripe mango or 1/2 large

• 5 table spoons of full fat Greek or coconut yoghurt

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

• 2 egg yolks (read here why I recommend raw egg yolks)

• Optional: pinch of ground cardamom and / or a few drops of rose water

Instructions:

Blend and enjoy.

To feel fuller for longer, use crunchy toppings like almond flakes or toasted coconut chips. This will stimulate chewing, which plays a big role in satiety signalling and smooth digestion.

Probiotic coconut yoghurt

In the era of questionable quality of dairy, coconut yoghurt comes to the rescue. Making your own is easy, cheaper than shop-bought and yealds more probiotic strength than probiotics on their own.

Ingredients:

• 400ml of full fat coconut milk

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

• Optional: 2 tea spoons of gelatin powder - if you prefer a thicker consistency

Method:

1. Pour the cream or milk into a saucepan and heat it up (not boil).

2. Take off the heat, add gelatin and stir well. Wait until it cools down to room temparature.

3. Add probiotics (crush Gastrus tablets first if you are using these) and stir again.

4. Transfer into a jar, close the lid and keep in room temperature for 48 hours - 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 bacteria, 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. If you add extra inulin (which is also a prebiotic), it may produce even more probiotic bacteria.

The stomach, although acidic, requires microbial protection just as much as the rest of the digestive tract. Since most probiotics are designed to work in the intestines, yoghurt supports the entire digestive tract, including the mouth.

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 contain unnecessary additives, synthetic vitamins and sometimes soy milk. If you decide to go for a shop-bought coconut yoghurt, make sure it only contains coconut milk, live bacteria and a thickener like tapioca.

Why Gastrus from BioGaia

According to the cardiologist and bestselling author dr William Davis, the two probiotic strains used in the product (Lactobacillus reuteri ATCC PTA 6475 and Lactobacillus reuteri DSM 17938) not only naturally colonise the human gut but have been 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.

Liver lover smoothie

A source of fat (coconut coconut oil) and piperine from cayenne pepper help with the absorption of the key active ingredient in turmeric called curcumin, which supports the first phase of detoxification by the liver. Collagen contains amino acid glycine which is key for the second phase of detoxification. Coconut oil and beetroot will help with bile flow.

Ingredients:

• Handful of fresh or frozen raspberries

• 1/2 cooked beetroot, e.g. vacuum packed (raw is very high in oxalates)

• 1 table spoon of coconut oil

• 1 serving of collagen

• 1 egg yolk (read here why I recommend raw egg yolks)

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

• Pinch of cayenne pepper

• Water, to achieve a desired consistency

• Optional: 3 drops of rose water

Instructions:

Blend and enjoy.