Indian style lentil soup
Ingredients:
1- 1,5 litres of meat or vegetable stock
200 ml of coconut milk
1 large onion, finely chopped
2 carrots, diced
2 potatoes, diced
1/2 cups of green lentils, preferably soaked overnight or from a jar, rinsed
1 small bag of baby spinach or a couple of cubes of frozen spinach cubes
3 table spoons of tomato puree
1 tea spoon of each: turmeric, cumin powder, garam masala, fenugreek
2-3 cloves of garlic
2 table spoons of ghee or coconut oil
Salt, to taste
Optional: 1 red chilli, finely sliced
Method:
Melt ghee or coconut oil and saute onion until brown
Add all spices and garlic, saute for 3 minutes
Stir in carrots, saute for 1 minute
Add stock, potatoes, lentils and tomato puree; cook for 20 minutes
Add coconut milk and spinach (cook until wilted or defrosted); season to taste
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
Thai style kaki salad
Ingredients for the salad:
1 kaki, cut into strips
Juice of at least 1/2 lime; the tanginess of lime is fantastic here
1 tea spoon of fish sauce or tamari soy sauce or coconut aminos
1 tea spoon of unrefined sugar like coconut or panela but honey works too
Roughly chopped or torn coriander or basil leaves, or a combination of both
Handful of peanuts or cashews
Method:
Dressing: in small jar, combine lime juice, fish sauce, sugar or honey and combine by shaking well. Pour over the kaki and coat well.
Arrange the dressed kaki on a plate. Sprinkle with leaves of choice and top with peanuts or cashews; best when they are chopped and slightly roasted but this is optional.
Works well with frilled meats and fish, especially pan seared tuna.
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.
Easy way to cook fish 3
Ingredients:
Any fish, with or without the skin
Any assorted vegetables, cut / sliced into desirable pieces
Olive oil
Salt / soy sauce / coconut aminos
Optional: pesto (can be vegan)
Instructions:
Heat up the pan, add a splash of oil.
Add all vegetables and a small splash of water to create steam.
Season with salt / soy sauce / coconut aminos and stir through.
Place fish on top of vegetable skin side up and close the pan with a lid.
Cook until fish has set - steam created in the pan will take care of that.
When cooked, you can spread some pesto over the fish.
If you have fish with the skin and want to crisp it up, you can place the fish under the grill for a few minutes.
Easy way to cook fish 2
Ingredients:
Whole fish
Splash of refined olive oil
Tools:
Roasting tray with grilling rack (I use this one)
Knife
Baking paper - to protect the tray
Method:
Set the oven to grill
Make 2-milimetre deep incisions on both sides of the fish
Coat the fish in a thin layer of oil
Place the fish on the grilling rack inside the roasting tray lined with baking paper
Put in the oven. Grill for 10 minutes, turn the fish carefully and repeat on the other side
Serving suggestion: with a touch of salt and lemon juice
Easy way to cook fish 1
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 but any fish fillet with the skin will do)
Ghee, coconut oil (refined if you prefer neutral taste) or refined olive oil
Salt
Lemon juice
Tools:
Frying pan (small is you only make 1-2 pieces)
Lid
Method:
Heat up the frying pan over medium heat
Add enough fat of choice to cover the bottom of the pan
Place the fish skin down and cover with the lid
Cook for 7-10 minutes or until the fish looks firm; do not turn
Transfer to a plate, sprinkle with some sea salt and drizzle with lemon juice
