Basic side salad
A basic side salad works with any protein (esp. leftover from last night’s dinner) which makes a good option for a quick meal. ‘Basic’ means that you don’t need anything fancy. Just get a few favourites, arrange them on a plate in any order and dress. You can sprinkle some seeds or almond flakes on top, if you like. If you are having just a protein with the salad, make sure the salad is large - preferably a big bowl.
My favourite vegetables for a basic salad include:
Lettuce leaves, assorted or one type e.g. lamb’s lettuce, rocket or romaine
Avocado
Cucumber
Bell pepper
Grated carrot
Red onions
Olives
A basic dressing:
2 table spoons of olive oil
1 table spoon of white wine vinegar
1 tea spoon of Dijon mustard, or 1 heaped tea spoon of green or red pesto
Salt and pepper
Shake in a small jar and dress the salad
Chicken Caprese
Ingredients:
120-130g of chicken breast(s) per person, whole or sliced thinner
1 tbsp olive oil
1/2 tea spoon of sea salt
A big pinch of each, dried oregano and dried basil, or Italian seasoning (it should already have garlic powder so don’t add any extra)
1/3 tsp garlic powder
Fresh mozzarella (preferably bufala), cut into 1 cm slices; 3 slices per 1 piece of chicken
2 small tomatoes
4 basil leaves but it’s ok without too as the chicken has already been marinated in dried basil
1 tbsp balsamic vinegar
Instructions:
Heat the oven to 200 Celcius degrees
Heat an ovenproof skillet or griddle pan
Combine the oil, herbs, salt and garlic powder
Coat the chicken in the marinade
Place the chicken in the hot skillet or griddle pan and cook for 3 minutes on each side
Take the chicken off heat and place mozzarella and tomato slices on top. Transfer to the oven for the next 3 minutes
Plate up and garnish with a splash of balsamic vinegar, extra olive oil and fresh basil
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 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.
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.
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
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.
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 mixed berries (frozen forest fruit mix works well)
1/2 small mango or 1/2 banana - to sweeten it up a little but not much. It should not be a very sweet smoothie
1 table spoon of chia or flax seeds
2 table spoons of flax oil
1 table spoon of almond butter or tahini
1 serving of protein powder like whey isolate or vegan
1 serving of hydrolysed collagen (another protein)
Coconut or almond 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.
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.
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:
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.
With a spoon, make holes for the eggs and crack them in.
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:
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.
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:
Rinse the liver well and pat dry.
Cut into pill-size bites that will be comfortable to swallow.
Spread the liver pieces on a piece baking / parchment paper. This will prevent them from sticking together..
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.
Take your frozen liver supplement with water before or with each meal.
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
Detox soup
Ingredients:
1 litre of meat stock / bone broth / vegetable stock or water with quality stock cubes like Marigold
2 table spoons of refined coconut oil, ghee or olive oil
2 celery stalks, roughly chopped
350g of broccoli florets (fresh or frozen)
200 grams of spinach (fresh or frozen)
130g of frozen peas
1 onion
1 clove of garlic
optional but lovely: fresh or dry dill, add after the soup has been cooked
My favourite toppings: chopped hard boiled eggs, crumbled feta cheese, toasted seeds like pumpkin or sunflower seeds (you can use all of them together or either, depending on your preferences)
You can increase your protein intake by adding 1 serving of hydrolysed collagen powder.
Method:
Warm the fat in a pan.
Add all vegetables and sauté until soft.
Add stock and and cook on medium heat for 10 minutes.
Season with salt and pepper.
Blend
Garnish with toppings or preference and enjoy
About the soup
This delicious ‘eat your greens soup’ focuses on both phases of liver detoxification and healthy bile flow, which require the following nutrients:
protein
fat
fibre
sulphur
B vitamins, especially folate
magnesium
The soup has it all. It is specifically good to support methylation (e.g. lowering homocysteine or clearing out excess oestrogens) and the skin. Great for children who don’t like green vegetables.
