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:
Heat the fat of choice and add garlic. Sauté for a minute.
Add frozen spinach and cover. Once defrosted, cook for 5 minutes. You can also take the spinach out of the freezer 2 hours earlier.
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.
Broccoli and leftover chicken salad
Ingredients:
Raw broccoli, green parts only, cut into little pieces (you can leave the stems for a cream of broccoli soup); if you have digestive issues you can cook the broccoli first and let it cool down
Diced or shredded leftover chicken
Diced or crumbled feta (skip if dairy free)
A handful or almond flakes
For the sauce: 1 heaped table spoon of mayonnaise, 1/2 tea spoon of Dijon mustard, 1 table spoon of water, 1/2 minced clove of garlic or garlic powder which is easier to digest
Instructions:
Combine all ingredients and enjoy. If you’re hungry, you can have 2 eggs on the side in any form of preference.
Tuna salad with pineapple
Igredients:
Salad leaves of choice
140g of tinned tuna, drained of brine or oil
Red bell pepper
1/2 avocado
3 slices of pineapple, fresh or tinned without added sugar
Optional: fresh coriander
For the dressing:
1 table spoon of mayonnaise
1 table spoon of water
Squeeze of lime or lemon juice
1/2 clove of garlic, minced
Instructions:
Arrange ingredients on a plate in a preferred order, dress and enjoy.
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.
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:
Beat the eggs, season to taste.
Heat up a non-stick frying pan and add olive oil. You can brush it around for an even coat.
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.
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
Peanut butter ice cream two ways
Ingredients:
3 small or 2 big bananas, very ripe (brown skin)
2 heaped table spoons of peanut butter
2 egg yolks (egg yolks, next to cream, is the key ingredient in classic ice cream. They make it creamy due to the presence of lecithin which is a fat emulsifier) but you can skip them if you´re not convinced
Splash of full fat coconut milk - enough to make the ingredients combine well without getting stuck, using a high speed blender
pinch of salt
maple syrup, to your liking (ice cream taste less sweet after freezing it so keep that in mind) but it is optional, especially if you are watching your waist line
optional: 2 servings of collagen protein powder - for more satiety and nutritional value
for the chocolate variety, add 2 table spoons of cacao or cocoa powder. Once blended, you can stir in cacao nibs for for some crunch
Instructions:
Combine all ingredients using a high speed blender.
Pour into ice cream moulds (e.g. Ikea, Amazon) or a container like a Pyrex dish or an old ice cream box.
Freeze for a minimum of 3 hours.
If you used a container, wait for a couple of minutes until the ice cream softens before serving. Scoop out and sprinkle with chopped toasted peanuts.
Basic Thai curry
Ingredients:
1 tin of thick coconut milk, min. 90% coconut (e.g. Lidl’s)
2 table spoons of green or red curry paste
Fish sauce or soy sauce, amount to your preference (try 2 tea spoons)
1 flat table spoon of coconut or peanut oil
1 tea spoon of sugar, preferably coconut or palm but any unrefined will do. If you are on a low carb diet, you can try xylitol or erythritol
Protein of choice, e.g. chicken, prawns or tofu
Vegetables of choice, e.g. diced courgette, mushrooms, pan fried aubergine, green beans, red bell pepper (only one veg of choice is also fine - pick what works for you)
Optional: chopped peanuts, fresh chilli, 5 basil leaves, wedge of lime, coriander
Method:
Heat up the oil and add curry paste. Heating it up will liberate the aroma.
Add coconut milk, fish or soy sauce and sugar.
Add protein, vegetables of choice and optionally basil leaves and cook just until the protein has set (chicken will turn white and prawns will be pink)
Plate the curry and optionally squeeze a wedge of lime and garnish with chopped peanuts, fresh chilli and basil leaves.
Serve with jasmine rice or ‘caulliflower rice’ or have it on its own.
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:
In a pot or pan, melt the butter and add the onion. Saute until soft but not brown.
Add tomatoes, garlic, spinach, spices and stir. Cook for 5 minutes.
Add the eggs, season with salt and cook to your liking (runny or more set).
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)
1/4 avovado
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
1 serving of hydrolysed 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.
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:
Combine dressing ingredients with a fork.
Roughly tear the leaves and place on a plate. Add dressing and coat the leaves with your hand.
Arrange toppings: spread the protein, bacon, eggs and anchovies and sprinkle with shaved cheese.
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:
Preheat the oven to 180 degrees.
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.
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.
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:
Beat the eggs with almond milk and a good pinch of salt.
Cut the mushrooms into little wedges or slice them. Sauté in 2 tea spoons of butter for 10 minutes.
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.
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.
Once almost set (omelettes should not be overdone and dry), place the cooked spinach, mushrooms and crumbled cheese.
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:
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.
Add stock and tomatoes, and cook everything for 15 minutes.
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
No grain-ola (paleo / 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
1/2 tea spoon of salt
7 table spoons of melted coconut oil
Optional: vanilla essence, freeze dried strawberries or raspberries, maple syrup
Method
Preheat the oven to 160 degrees. Line large baking tray with parchment paper
Mix nuts, seeds and cinnamon, salt and coconut oil in a big bowl. You can add maple syrup if your granola is not meat to be low carb
Place granola on the baking tray and spread out evenly
Bake for 20 minutes and add coconut (if you add it at the beginning, it will burn)
Bake for another 5-10 minutes or until it’s golden brown.
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, roughly ground in a blender
Handful of milled chia seeds
Dessicated coconut, as much as you like
Protein powder, to bind the ingredients
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:
Mix all ingredients
Form balls (they will be sticky but will set)
Place in a container and keep in the fridge
