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Healthy Lifestyle

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Form & Sustain Healthy Habits.

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"Ditch the 'diet' mentality" By definition 'going on a diet' you are very likely to return to the same eating habits that you had before the 'diet'. Instead, plan to change your eating habits for good and focus on the huge number of benefits that eating well for life will have besides losing weight, such as more energy, better concentration, stronger immunity, a healthier heart, etc.

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At naturopathic health we are very much for a whole food and balanced diet. Cooking from home contributes to good health, reduces calorie consumption and improves your quality of life. In this fast- paced life, it’s hard to find time to cook, especially when you have a family, but I have provided some of my favourite healthy dishes that are easy and quick to prepare.

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Recipes

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Strawberry & Vegetable Smoothie

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  • Handful of Strawberries

  • 1/4 Cucumber

  • Handful Spinach or Kale

  • 1/2 an Avocado

  • 1 Cupful of Almond Milk

  • Spoonful of Flaxseeds ( other seeds if you prefer)

  • Blend in a food blender or smoothie maker for 1 minute

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Gluten Free Bread

Coconut Flat Bread


Makes 4
⦁    60g coconut flour
⦁    60g ground golden linseed/flaxseed
⦁    ½ tsp xanthan gum
⦁    2 eggs, beaten
⦁    80-120ml water
⦁    1 egg beaten with 1 tbsp of water
 

Method


⦁    Preheat the oven to 180C.
⦁    Place the coconut flour, xanthan gum and ground flax in a bowl and mix well.
⦁    Stir in the two beaten eggs and enough water to form a sticky dough.
⦁    Divide the dough into four pieces and shape into palm-sized naan bread by rolling out between two sheets of non-stick baking paper.
⦁    Transfer the naans to a baking paper-lined oven tray, brush with a little egg wash.
⦁    Bake at 180C for 10-12 minutes.
⦁    Serve warm.

Instant Pineapple Ice Cream

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Just blend 3 cups of frozen pineapple with 1 can of coconut milk until smooth and serve.

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Dairy Free Ice Cream
Super Health Food

Prawn Korma                          

Serves 2

  • 5cm piece of fresh ginger – finely grated.

  • 2 cloves of garlic - crushed

  • 1 large red onion – finely chopped

  • 1 tsp coconut oil

  • ½ tsp cinnamon

  • 3 tsp cumin seeds

  • ½ tsp cardamom

  • ¼ tsp ground cloves

  • Pinch or turmeric

  • 200g tin of chopped tomatoes

  • 200g king prawns

  • 50g ground almonds

  • Fresh coriander – roughly chopped

  • Pinch of sea salt

  • Freshly ground black pepper

 

  1. Fry the onion, garlic, ginger and spices in the ground nut oil until soft.

  2. Then add the chopped tomatoes and 200ml of water.

  3. Simmer for 20 minutes until the sauce starts to thicken.

  4. Add the prawns and simmer for a further 5 minutes.

  5. Added the ground almonds and bring to the boil then take off the heat and stir in the coriander.

  6. Season with salt of pepper.

  7. Serve with brown basmati.

Healthier Hot Chocolate  (delicious occasional treat)

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Serves 2 

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  • 2½ cups unsweetened almond milk

  • 2 tablespoons cacao powder (not cocoa) 

  • 1 tablespoon organic maca powder (I use Naturya)

  • 1 tablespoon coconut sugar

  • ½ teaspoon coconut oil

  • Pinch of cinnamon

  • Pinch of himalyian salt

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  1. Mix the almond milk, cacao powder, maca powder, coconut oil, coconut sugar, cinnamon and salt, whisk by hand or blender. Transfer to a small saucepan and warm over medium heat. . If it's too thick, add a little more almond milk.

hot chocolate. Healthy
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Immune Building Ginger & Lemon Tea

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Ingredients 

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1 lemon

1 big chunk of fresh ginger ( 2 thumb size pieces)

1/4 teaspoon of turmeric 

1 very small pinch of cayenne pepper 

1 pinch pepper 

1/4 teaspoon of coconut oil

1 teaspoon of honey 

4 large mugs of water

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  • Pour the water into a saucepan 

  • Using a peeler, peel the lemon and add the zest to the pan, put the lemon aside, we will use it later in the recipe.

  • Peel most of the ginger. Thinly slice the ginger, throwing away the skin and adding the ginger to the pan.

  • Add the turmeric, cayenne pepper, pepper and coconut oil to the pan.  

  • Bring to the boil with the lid on and simmer for 20 minutes. 

  • Take off of the heat and let cool for 5 minutes 

  • Squeeze the lemon and add to the pan, along with the honey. 

  • stir, strain and drink 

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Adding the honey and lemon when it has cooled slightly will preserve the anti-microbial properties of the honey and the vitamin C in the lemon.  

 

 

Thai Prawn Salad                   

(Can also be a tasty thai salad without prawns)

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Serves 2-4


Dressing
⦁    1 tbsp of lime juice
⦁    1 tsp of fish sauce
⦁    1 tbsp honey
⦁    ½ tsp of red chilli finely minced
⦁    1 clove of garlic crushed
⦁    1 tsp of grated ginger
⦁    1 small bunch of coriander finely chopped
⦁    1 tsp of minced lemongrass
⦁    3 tbsp of a neutral tasting oil such as light olive oil or cold   pressed walnut oil.

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Salad

  • Cooked prawns

⦁    1 head of chicory
⦁    1 baby gem lettuce
⦁    1 red pepper
⦁    1 large carrot
⦁    ½ small red onion
⦁    Large handful of rocket leaves
⦁    Handful of cashew nuts

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  1.  Prepare the ingredients for the dressing and mix well to combine. Set aside so the favours can develop.

  2. Meanwhile, finely slice the chicory and baby gem lettuce. Cut the pepper into thin strips, the carrot into match sticks and the red onion into thin slices.

  3. Combine the prawns, chopped vegetables with the rocket and cashew nuts and toss to combine.

  4. Drizzle over the dressing and serve immediately

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Fancy Breakfast

Oat Blueberry Muffins

 

  • 3 cups of rolled oats

  • 1/4 teaspoon salt

  • 1 teaspoon baking powder

  • 1/4 cup coconut flour

  • 1/4 cup flaked almonds

  • 1 cup unsweetened almond milk

  • 1 cup plain greek yogurt

  • 2 eggs beaten

  • Zest of 1 lemon

  • Juice of half a lemon

  • 1 tablespoon vanilla extract

  • 1 tablespoon honey

  • 3/4 cup blueberries 

 

  1. Preheat oven 350 degree

  2. Coat cup muffin tin with butter or coconut oil to ensure they don't stick

  3. In a large bowl combine the oats, coconut flour, salt, baking powder

  4. Next mix in the milk, greek yogurt, eggs, lemon zest, lemon juice, honey and vanilla extract and stir until everything is combined.

  5. Add the blueberries and almonds and stir lightly until combined

  6. Evenly divide the oat mixture between 12 muffin cups and pop into the oven for 25 -30 minutes and the muffins are slightly golden brown.

  7. Cool completely before removing from the tin.

 

Can be kept in the fridge for up to 3 days

Lamb Tagine   

                                           

Serves 2

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  • 300g stewing lamb (shoulder or neck) cut into 2.5cm chunks

  • 1-2 tbsp coconut oil

  • 1 onion, chopped

  • 2 cloves garlic

  • 1 tbsp grated ginger

  • 1 tsp lemon zest

  • 1 tsp cinnamon

  • 1 tsp cumin

  • ½ tsp turmeric

  • ½ tsp ground coriander

  • Freshly ground black pepper

  • 400g can of chopped tomatoes

  • 400ml stock

  • 300g butternut squash, peeled and chopped into bite size chunks

  • 50g dried apricots, roughly chopped

  • 1 tbsp of lemon juice

  • 1 tsp of honey

  • Handful of chopped coriander

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  1. Heat half the oil in a large non-stick pan and brown the lamb. Set aside when done.

  2. Add the rest of the oil to the pan and fry the onion until soft (about 5 minutes) then add the garlic, ginger, lemon, cinnamon, cumin, turmeric, coriander and black pepper and fry another 1-2 minutes.

  3. Add the tomatoes and stock, bring to the boil, and then return the lamb to the casserole. Season with salt, cover and simmer for 1 and a half hours.

  4. After 1 and a half hours, add the butternut squash and apricots and continue to simmer gently for another 30 minutes until the meat is tender.

  5. Just before serving stir in the honey, lemon juice and coriander.

  6. Serve with seasonal vegetables.

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Dairy Free Golden Milk

Anti - Inflammatory Golden Milk

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1/4 teaspoon turmeric

1 cup almond milk

Cinnamon stick

1/4 teaspoon coconut oil

Small pinch pepper

Honey to taste

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Method

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Bring the milk and ingredients to the boil and let it simmer for 1 minute.

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Add a little honey for taste.

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Healthy Breakfast option

                                         Haute & Healthy living

Zucchini Fritters

 

Ingredients

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  • 1 cup shredded courgette (about 1 small-sized courgette)

  • 2 eggs, beaten

  • 1 spring onion

  • Pinch of salt and pepper

  • Coconut oil to fry

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Method

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  1. With a paper towel dab the courgette to remove moisture.

  2. In a bowl, combine the grated courgette, spring onion, egg and seasoning.

  3. Heat a non-stick frying pan over a medium heat and add the oil. Take a large spoonful of the fritter mix and add to the frying pan. Cook the fritters for 2-3 mins on each side until golden brown. Serve straight away with red pepper hummus.

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Super Seeded Bread  (GF)

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  • 1/2 cup ground almonds 

  • 1/4 cup buckwheat flour 

  • 1/2 cup psyllium husk 

  • 1 cup mixed seeds (plus a handful for the top) 

  • 1 and 1/2 tsp bicarb soda

  • 1/2 tsp salt

  • 1 tbsp of honey 

  • 2 tablespoons olive oil 

  • 1 tbsp apple cider vinegar

  • 1 cup almond milk 

  • 4 eggs

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  1. Combine the almond flour, buckwheat flour, psyllium, mixed seeds, bicarb and salt in a large mixing bowl. Mix well. 

  2. Take another bowl and combine the eggs, honey, olive oil, apple cider vinegar and almond milk. 

  3. Pour the wet mix into the dry mix and mix well. 

  4. Cover with a tea towel and allow to sit in the bowl for 10 minutes. During this time, turn your oven on to 160˚C

  5. Line a small loaf tin with baking paper.

  6. Place the mix into your loaf tin and smooth the top out evenly, tap the whole tin on the worksurface to ensure it's level. Add seeds to the top.

  7. Place in the oven and cook for 35- 45 minutes. 

  8. Remove from the oven. Remove it from the baking tin immediately and place on a cooling rack. Allow to cool  before slicing. 

Can store in the fridge for up to a week or freeze. 

Gluten Free Dairy Free Bread
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Beetroot & Macadamia Nut Hummus

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  • 5 – 6 medium beetroot – peeled and quartered

  • Coconut oil 

  • 4 Tbsp Tahini (sesame seed paste)

  • 1 – 2 garlic cloves crushed (It’s a preference thing)

  • Juice of a lemon

  • 1 tsp cumin

  • 1 tsp coriander

  • A small handful of macadamia nuts

  • Himalayan salt and pepper

 

  1. Pre-heat the oven to 200 degrees.

 

  1. Place the quartered beetroot in a roasting dish with a coconut oil and roast for about 30 – 40 minutes until cooked through and nicely caramelised around the edges.

 

  1. When the beetroot is cooled run it through a food processor with all the remaining ingredients until a nice thick paste consistency develops.

 

  1. Add a splash of olive oil if you want to thin it down and taste and test until you are happy with the flavour combinations.

 

  1. Serve with vegetable sticks or oatcakes. This will keep for 2 days in the fridge

Mussels in Tomato Sauce

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Ingredients

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3 tablespoons olive oil

1 onion, finely chopped (about 1 cup)

1 celery stalk, finely chopped (about ½ cup)

1 carrot, grated (about ½ cup)

1 garlic clove, finely chopped

Splash white wine

1 can (28 oz/796 mL) diced tomatoes

½ teaspoon salt

2 pounds mussels, scrubbed and debearded

¼ cup chopped parsley

 

Instructions

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  1. Heat oil in a large pot over medium heat.

  2. Add onion, celery, carrot, and garlic. Cook, stirring occasionally, until the onions and celery have softened, about 5 minutes.

  3. Add wine. Cook and stir until the most of the wine has reduced to almost nothing, about 1 minute.

  4. Add diced tomatoes and salt. Cook, stirring occasionally, until thick and saucy, about 13 minutes.

  5. Increase heat to high. Add mussels, cover, and cook, stirring twice, until mussels open, about 4 minutes.

  6. Stir in parsley and pour mussels into a large bowl.

  7. Serve Immediately 

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Refined Sugar Free Ice Lolly
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Pineapple Ice Lollies (can also use berries) 

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  • 400 g tin of coconut milk

  • 300 g fresh pineapple or tinned

  • 2 tablespoon honey

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  1. Put all the ingredients in a blender and blitz until smooth.

  2. Pour into ice lolly moulds

  3. Freeze for at least 6 hours before eating.   

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Elderflower Cordial

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It's elderflower season from late May to early July. Abundant throughout the UK, in woods and hedgerows fringes. Scruffy looking shrub or tree. Make sure you get the right plant - look for the feather -shaped, toothed/serrated edge leaf.

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Ingredients

15 heads of elderflower
4 tablespoons coconut sugar
4 tablespoons local honey
2 unwaxed lemons

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  • Wash the elderflower well, picking off any bugs.

  • Place the coconut sugar and honey in a large saucepan with 1 litre of water. Gently bring to the boil, until all the coconut sugar has dissolved, then remove from the heat.

  • Finely grate in the lemon zest and add the elderflower, making sure the flowers are completely submerged.

  • Squeeze in the juice from one of the lemons, then slice the other and add it to the pan, too. Pop the lid on and leave to one side to infuse for 24 hours.

  • When you’re ready to strain your cordial, line a fine sieve with muslin over a large pouring jug and pour in  the cordial.

  • Pour into a steralised bottle and keep in the fridge for 3-4 weeks

  • Add to water for a refreshing drink

Shakshuka - Features poached eggs in a hearty spiced tomato sauce.

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Ingredients

  • 1 tbsp olive oil

  • 2 red onions, chopped

  • 1 red chilli, deseeded and finely chopped

  • 1 garlic clove, sliced

  • small bunch coriander, stalks and leaves chopped separately

  • 2 400g cans cherry tomatoes

  • 1 pinch salt

  • 4 eggs

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Method

  • Heat the oil in a frying pan that has a lid, then soften the onions, chilli, garlic and coriander stalks for 5 mins until soft. Stir in the tomatoes and salt, then bubble for 8-10 mins until thick. Can be frozen for 1 month.

  • Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with seasonal vegetables or salad.

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Elderflower. Foraged Food
Healthy Gravy

Healthy Homemade Gravy 

 

Ingredients 

 

1 onion chopped

1 large carrot chopped 

1 stick of celery chopped

2 fresh bay leaves

2 sprigs of fresh sage

1 Tablespoon coconut oil

1 teaspoon of tapioca flour 

Turkey/chicken giblets ( can use chicken wings if you don't have giblets) 

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Put coconut oil in bottom of a roasting tin with turkey giblets, chopped vegetables and herbs, season with sea salt and black pepper ( making sure everything is covered with the oil. Cook for 1 hour at 180c , or until tender.

Remove the tray from the oven and transfer to a low heat on the hob.  Scraping up all the goodness from the base of the tray just leave it to cook away for a few minutes. Remove the giblets and herbs and gradually stir in the tapioca flour, then pour in 1 litre of boiling kettle water. Simmer for 15 minutes, or until slightly thickened and transfer to a blender. If its too thick add little more hot water and blend again. 

Healthy Fish Pie

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Ingredients

  • 1 leek or spring onions

  • 2 cups of coconut milk

  • 1 tsp cornflour

  • 2 tsp oil

  • fish pie mix ( salmon, haddock,cod)

  • 300g sweet potato

  • 40g spinach

  • small handful of flat-leaf parsley

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1. Boil a kettle. Peel and chop the sweet potato into 2cm pieces. Thinly slice the leek or spring onions, removing the root end. Roughly chop the parsley.

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2. Place the sweet potato in a saucepan, cover with boiling water and simmer with a pinch of sea salt for 5 mins.  Heat a medium-sized pan with 2 tsp oil on a medium heat and fry the leek or spring onions for 5 mins.

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3. Pour 1 tbsp of the coconut milk into a bowl and mix in the cornflour to form a smooth paste. Add the remaining coconut milk to the leek pan with the cornflour mix. Simmer gently for 5 mins until the sauce thickens. (if the sauce is a little too thick, add more coconut milk) Meanwhile, preheat the grill to high. Stir the fish and spinach into the leek pan. Place a lid on the pan and simmer for a further 5 mins until the fish is cooked through. Stir in half of the parsley and season with sea salt and black pepper.

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4. Drain and mash the sweet potato.

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5. Place the fish pie mix into an ovenproof dish and spoon over the sweet potato mash. Place under the grill for 5 mins.

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6. Serve alongside green beans and broccoli or salad.

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Orange & Carrot Smoothie

 

Ingredients:

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  • 1 medium orange, peeled and segmented

  • ¾ cup peeled and chopped carrot (about 2 medium carrots)

  • ¾ cup frozen mango chunks

  • ½ teaspoon fresh ginger (to taste)

  • 1 cup unsweetened almond milk

  • handful of ice cubes, as needed

 

Add the orange, carrot, mango, ginger and milk to a blender and process until smooth. Add ice cubes as desired to thicken it up / make it more frosty. Serve immediately!

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Healthy Vegetable Frittata - works well for breakfast, lunch or dinner. 

 

You can use a cast iron skillet, quiche pan, muffin cups or a small roasting/baking pan.

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Ingredients

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  • 1/2 red onion or spring onions chopped

  • 1/2 bell pepper chopped (red or yellow)

  • 2 large florets of broccoli chopped

  • 1/2 small courgette/zucchini chopped

  • 1 tablespoon oil

  • salt and black pepper

  • 6 organic eggs

  • 1/4 cup almond / oat milk

  • 1/4 cup hard goat cheese

  • 1 tomato sliced

 

Can use various vegetables to taste - chopped spinach, potato, mushrooms and olives are great ones to use.

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Instructions

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  • Pre-heat oven to 425 degrees.

  • Grease a baking pan with coconut oil or cooking spray.

  • Place chopped onion, peppers, zucchini and broccoli in a large bowl. Drizzle with oil and season with salt and pepper. Toss everything together and transfer the veggies onto a rimmed baking sheet. Bake for 20 minutes, flipping the vegetables half way through.

  • Remove veggies from the oven and allow to cool. Reduce cooking temperature to 350 degrees farenheit.

  • Meanwhile, in a large bowl, whisk together eggs, milk, salt and pepper.

  • Add cooled veggies to the egg mixture and transfer into prepared pan and top with dots of goats cheese and sliced tomato.

  • Pop in the oven and bake for 30 minutes or until the eggs have puffed up and are set through the center. Serve and enjoy!

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Herbal Teas - Tea began as a medicine and grew into a beverage.

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Loaded with antioxidants and anti- inflammatory compounds and caffeine free. Combining fresh herbal teas into your daily routine is a great way to increase your water consumption and increase some of the essential vitamin, minerals and flavonoid compounds that our body needs to stay healthy.

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  • Camomile Tea

  • Mint Tea

  • Ginger and Lemon Tea

  • Lime and Honey Tea

 

Paprika Chicken 

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  • 2 chicken breast (cubed)

  • 1 teaspoon coconut oil 

  • 1 small onion or spring onion ( chopped)

  • 1 clove garlic (grated) 

  • 1 red/yellow or green pepper chopped

  • 1 courgette diced

  • 1 handful of mushrooms ( chopped) 

  • 1 handful spinach 

  • 1 tbsp paprika

  • 1 tsp dried oregano 

  • pinch of salt and pepper

  • 1 tbsp tomato puree

  •  1 litre hot water

  • 1 tbsp lemon juice

  • 1 heaped tbsp of the solid part of tinned coconut milk or coconut cream

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  • Heat oil in a pan over a medium heat, then add the garlic, onion, red pepper, mushrooms and courgette. Fry for a few minutes until slightly softened.

  • Add the chicken, cook until sealed.

  • Mix in the paprika, oregano, salt, pepper, tomato puree and spinach and stir in so that chicken is well coated. 

  • Pour in the hot water and simmer to reduce - 20-30 minutes. 

  • Add in the coconut milk and lemon and stir

  • Serve with new potatoes and vegetables or stir fried vegetables 

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Ditch the bread - Burger

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ingredients

  • 1 large head iceberg lettuce ( thinly sliced)

  • 1/4 onion, chopped

  • 1 egg

  • 1 lb. ground turkey or chicken

  • Pinch of salt

  • Pinch of ground black pepper

  • 1 teaspoon dried oregano

  • Tomato, sliced

  • Thinly slice 1/4 red cabbage

  • Few slices red onion

  • Apple cider vinegar

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Directions

  1. Slice 8 large rounds from the edges of the head of iceberg to create bun

  2. Slice red cabbage and drizzle with apple cider vinegar and set aside.

  3. Chop onion and add to the turkey in a bowl, add oregano, egg, salt and pepper and mix with hands.

  4. Take a handful of the turkey mix and shape  to form 4 large burger patties.  Cook until seared on both sides and cooked through, about 8 -9 minutes per side.

  5. To build each burger, top one iceberg round with the tomato slice, sliced red onion and red cabbage. Top with second iceberg round. Repeat with remaining ingredients and serve.

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Can also do the same with beef or a homemade veggie burger recipe.

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Healthy Dips

Healthy Hummus

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Ingredients

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  • 1 tin of chickpeas

  • 1 tablespoon lemon juice

  • 1 tablespoon olive oil

  • 1 clove garlic, crushed

  • ½ teaspoon ground cumin

  • ½ teaspoon salt

  • 2 drops sesame oil, or to taste (optional)

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Blend chickpeas, lemon juice, olive oil, garlic, cumin, salt, and sesame oil in a food processor; stream a little water into the mixture as it blends until desired consistency is achieved.

Gluten Free Dinner

Salsa

 

  • 1 tin chopped tomato

  • ½ red onion, chopped

  • 1 small garlic clove, chopped

  • Splash of apple cider vinegar

  • ½ lime (juice only)

  • 1/4 bunch coriander, chopped

  • Fresh green chilli if you like it spicy

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  1. Add all ingredients to the blender or food processor, and secure the lid.

  2. Press "pulse" 7 to 9 times (or more, until desired consistency), being careful not to over blend.

  3. Remove the lid, and serve.

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Guacamole

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  • 2 ripe avocados

  • 1 lemon, juiced

  • small bunch coriander, chopped

  • small red onion, finely chopped

  • 2 tbsp olive oil

  • salt, to taste

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Method

  1. Peel and stone avocados and put in a bowl. Mash using a fork until fairly smooth, but with a little texture. In a small bowl, mix together lemon juice, , coriander, onion, olive oil and salt. Fold this through the avocado. Make it just before serving and don’t put it in the fridge.

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Quick Curried Cod 

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  • 1 large clove garlic, minced

  • 1 tablespoon curry powder

  • Pinch of chilli powder 

  • 1 1/2 cup coconut milk ( can you can coconut milk) 

  • 2 fresh cod fillets 

  • 1/4 cup freshly chopped coriander ( same some for garnish)

  • 1 tablespoon fresh squeezed lime juice

  • Salt

  • Fresh cracked pepper

  • Tablespoon of coconut oil 

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  1. Heat coconut oil in a large sauté pan over medium heat. A wide pan with at least 2" high sides is ideal.

  2. Add onion and cook for 3-4 minutes, stirring frequently.

  3. Add garlic, curry powder and chilli  and cook for another minute, stirring frequently.

  4. Add coconut /almond milk and a big pinch of salt and pepper.

  5. Cover with a tight fitting lid, turn heat up a bit and simmer for 10 minutes.

  6. Add cod to the pan, nestling it into the sauce. Cover and simmer for another 7-10 minutes or until the fish is completely cooked through and flakes easily.

  7. Stir fresh chopped cilantro and lime juice in to the curry.

  8. Garnish with a little morecilantro

  9. Serve with cauliflower rice or fresh vegetables and enjoy!

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pea dip.jpg

Healthy Pea Dip

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High in protein as well as nutrient dence......

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Ingredients

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  • 400g frozen peas, defrosted

  • 100g yogurt

  • Juice 1 lemon

  • Small handful of mint leaves

  • 1 tsp ground cumin

  • 1 sall chilli if you want a little kick of spice.

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Whizz all ingredients together in  a food processor to a texture you like.

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Roast Pork With Fennel

(Also works well with chicken or just veggies alone)

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Serves 4

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Ingredients

  • New potatoes, cut into wedges

  • 1 fennel bulb, cut into 8 wedges

  • 1 courgette cut into wedges

  • 1 red pepper, halved, deseeded and cut into 8 wedges

  • 4 thyme sprigs

  • 4 garlic cloves, unpeeled

  • 1 tbsp tomato paste

  • 300ml hot chicken stock

  • 4 bone-in pork loin chops ( or 8 chicken thighs)

 

Method

  1. Heat oven to 200C/180C fan/gas 6. Put the potatoes, fennel, pepper, courgette, thyme and garlic in a large roasting tin. Mix together the tomato paste and stock, then pour into the pan. Tightly cover with foil and cook for 30 mins. Take out of the oven and increase the temperature to 220C/200C fan/gas 7.

  2. Remove the foil and place the pork in the roasting tin, nestling in between the veg. Season well and return to the oven for 15-20 mins more or until golden brown and cooked through. Serve with the pan juices drizzled over.

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Good food

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Lemon, Garlic and Oregano Chicken

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Ingredients

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    • 1/4 cup fresh lemon juice

    • 1/4 cup finely chopped fresh oregano

    • 4 cloves of crushed garlic

    • 1 teaspoons black pepper

    • Pinch salt

    • 8 chicken thighs

    • 2 lemons, cut crosswise into 1/3-inch-thick slices

    • 1/2 pint of chicken stock

 

Method

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  1. Heat the oven to 220c/200 fan/ gas mark 7

  2. Season the chicken thighs with salt and pepper and add to the roasting tin along with the lemon wedges, garlic and oregano. Pour in the chicken stock, and drizzle with oil and roast for a 30 mins until the chicken is golden and cooked through. Don't forget to pour the juices over the chicken when serving. Serve with seasonal vegetables.

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Braised Red Cabbage 

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Ingredients 

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  • 1 whole red cabbage 

  • 1 cooking apple 

  • 1 teaspoon of coconut oil

  • 1 teaspoon of honey 

  • 1/4 cup of apple cider vinegar 

  • Pinch of salt  

  • Pinch of pepper

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Instructions

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  1. Slice the red cabbage

  2. De-core, removed the skin and chop the cooking apple

  3. Put cabbage and apple into a large pan with the coconut oil and gently cook for a 5 minutes, stirring occasionally.

  4. Add 2 cups of hot water, the apple cider vinegar, honey, salt and pepper.

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Bring to the boil, put the lid on and simmer for 1 hour, stirring occasionally. Don't allow mixture to boil dry. 

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Serve with turkey and seasonal vegetables

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Chickpea Curry

 

Ingredients

  • 2 tbsp coconut oil

  • 1 cinamon stick, bruised

  • 3 cardamon pods, bruised

  • 1 tsp fennel seeds

  • 5cm piece of fresh root ginger, peeled and grated

  • 2 garlic cloves, peeled and crushed

  • 1 onion, chopped

  • 1 tsp fresh red or dried chilli

  • 1 tsp ground fenugreek

  • 1 tbsp garam masala

  • 1/2 tsp turmeric

  • 1/2 pint water

  • 2 x cans of chickpeas, drained and washed

  • 1 tbsp tomato purée

  • 1/2 pint coconut milk

  • handful of cherry tomatoes halved

  • 2 tbsp fresh chopped coriander

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Heat the oil in a frying pan, add the cinnamon stick, cardamom pods, fennel seeds and ginger and cook gently for 3 minutes, stirring frequently. Add the garlic, chilli's, onion and remaining spices to the pan and cook gently, stirring occasionally for 3-5 minutes or until the onions have softened,

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Add the chickpeas and water. Bring to the boil and reduce the heat to simmer for 15 minutes.

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Blend the tomato paste with a little of the coconut milk then add to the chickpeas with the remaining coconut milk and tomatoes, Cook for 8-10 minutes, or until tomatoes have begun to collapse. stir in chopped coriander and serve.

Seafood Arrabbiata Zucchini Spaghetti

 

Serves 2

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Ingredients

​

  • 3 medium green zucchinis, spiralized into noodles

  • 1 tablespoon coconut oil

  • 1 seafood selection pack (I used defrosted seafood from the freezer)

  • 2 spring onions, cut in small pieces length ways ( can use 1 onion )

  • 2 pinches of salt

  • 1 pinch of pepper

  • 2 cloves garlic, finely diced

  • 1 chopped tinned tomatoes

  • Freshly chopped basil

  • Optional (can add a little chilli)

 

Instructions

​

Using a vegetable spiralizer or a peeler, cut zucchini into noodles.  Set aside.

Heat a tablespoon of coconut oil in a large frying pan over high heat. Add the onion, garlic ( and chilli if you are using chilli) and pan fry for 2 minutes, stirring a few times. Add the seafood and cook for 3 minutes.

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Pour in the tomatoes and add the basil, salt and pepper and mix well. Cook for 5 minutes over medium heat, stirring a few times.

Now add the zucchini noodles. Stir together for a minute, until well heated through and combined. The zucchini should soften slightly but not too much as it will start to give out juice and will turn soggy. Serve.

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Gluten Free Recipe

Healthier Greek Zucchini Moussaka (can use lentils instead of meat)

​​

  • 1 tsp coconut oil

  • 1 sweet onion diced

  • 1 tin tomatoes

  • 1 lb lean ground beef

  • 1 lb organic grass fed lamb

  • 1/4 teaspoon salt and pepper

  • 1 garlic clove minced

  • 1 tsp dried oregano

  • 2 cinnamon sticks

  • 1 bay leaf

  • 1 large aubergine chopped

  • 1 large carrot grated

  • 4 large new potatoes thinly sliced 

  • 1 large fresh tomato sliced 

  • 2 sticks celery chopped

  • 1 1/2 pints of of hot water 

  • 2 tbsp of tomato puree 

  • 2 large zucchini (about 1.5 pounds), cut into 1/2-inch slices

​

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  • Heat coconut oil in a large pan or skillet over medium heat. Add onions and sauté until translucent and soft, about 3-4 minutes. Stir in garlic and cook for an additional minute.

  • Add the meat and continue to cook until no longer pink, breaking it with a wooden spoon as it cooks.

  • Add the grated carrot, celery, aubergine, bay leaf and continue to cook for 10 minutes.

  • Stir in tinned tomatoes, tomato puree, oregano, cinnamon sticks and hot water and bring to a boil. Once boiling, lower the heat, and simmer until sauce is reduced and thick about 1- 1.5 hours.

  • Discard bay leaf and cinnamon sticks proceed to make moussaka. Layer zucchini slices to the bottom of the prepared baking dish, then top with a layer of meat sauce.

  • Then place a layer of sliced new potatoes. then top with a layer of meat sauce. Then place a layer of sliced tomato and top with a layer of meat sauce. Finish with a generous layer of zucchini slices.

  • Preheat the oven to 350F and grease a 12x8'' baking dish.

  • Bake for 25-30 minutes, or until bubbly with golden tops and tender zucchini. Remove from the oven, garnish with fresh chopped herbs and enjoy!

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Easy Three Bean Chilli (vegetarian)

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Ingredients

  • 1 tablespoon coconut oil

  • 1 large onion, diced

  • 1/2 aubergine (cubed)

  • 1/2 courgette (cubed)

  • 3 cloves garlic, minced

  • 1 tablespoon chilli powder (can also add fresh chilli if you like it hot)

  • 1 can (15 oz) black beans, drained and rinsed

  • 1 can (15 oz) kidney beans, drained and rinsed

  • 1 can (15 oz) pinto beans or chickpeas, drained and rinsed

  • 1 can (28oz) diced tomatoes, with juices

  • 1/4 tablespoon cocoa powder

  • 1 1/2 cups water or vegetable broth, + more if needed

  • mineral salt & pepper, to taste

  • (can add peppers to this dish if required)

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Directions

  • Saute: In a large pot heat coconut oil over medium heat, saute onion, aubergine and courgette for 7 minutes, or until a little golden and tender. Add the garlic and chilli and cook for 1 minute, or until fragrant.

  • Simmer: Add the beans, tomatoes, chocolate, and liquids, bring to boil, reduce heat, cover and simmer for 20 – 25 minutes or so, stirring occasionally. Add more water as needed. Taste for flavour, season with salt and pepper and add anything else you feel it needs.

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Green Bean Salad 

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  • (440 g) fresh green beans

  • Add about 1 tsp salt

  • 1 clove garlic (medium sized) -optional

  • A good long drizzle of extra virgin olive oil

  • 1 tsp apple cider vinegar -optional

  • 1 spring onion 

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  1. Snap off the ends of the green beans and wash well. If the beans are really long, you can cut/snap them in half. 

  2. Heat enough water in a pot to just cover the beans and bring to a boil. Place the beans into the boiling water. Cover and simmer for 5- 8 minutes depending on the size of the beans. 

  3. Drain and put into a bowl.

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Dressing 

  1. Add the sliced garlic (if using). If not using garlic, you can add apple cider vinegar. Choose either garlic or vinegar, but not both.  Drizzle the extra virgin olive oil over the beans. Add the vinegar if you didn't add garlic, and finally, add the salt. 

  2. Toss and mix well and either serve immediately, or refrigerate if serving cold. 

Lemon Rainbow Trout

 

Serves 2

 

Ingredients 

  • 2 whole rainbow trout fillets

  • 5 cherry tomatoes (sliced )

  • 1 chopped spring onion 

  • ½  sliced lemon 

  • 1 cloves of garlic - grated or minced 

  • Salt and pepper

 

  1. Preheat the oven to 160C

  2. Using a baking tray/dish large enough to hold the fish. Cover the tray with baking paper. 

  3. ​In the middle of the baking paper place the sliced tomato as one layer and cover with the minced garlic and a little salt. 

  4. Place the trout fillets on top, side by side

  5. Place the sliced lemon on top of the trout fillets and sprinkle with the spring onion and season with pepper.

  6. Fold in the side of the baking paper so the fish is completely enclosed.

  7. Baked the fish in the preheat oven for 10 minutes.

  8. Serve  with fresh vegetables or a mixed salad.

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Chicken Fajita With Buckwheat Wrap

(can replace chicken with chickpeas) 

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Serves 2

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For the buckwheat wrap:

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  • 50g Buckwheat flour

  • 1 large egg

  • 1/4 teaspoon salt, 1/4 teaspoon oregano, pinch black pepper 

  • 100ml alternative milk ( almond milk)

  • Half a teaspoon of olive oil 

  • 1 tsp of coconut oil for greasing the pan 

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Fajita filling:

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  • 2 chicken fillets ( cut into strips) 

  • Sliced onion 

  • Sliced yellow pepper 

  • Drizzle of olive oil 

  • 1/4 teaspoon chilli powder

  • 1 teaspoon of smoked paprika

  • 1/2 teaspoon of ground cumin 

  • 1/2 teaspoon ground coriander

  • 1/4 teaspoon oregano 

(put all ingredients in a bowl and mix to combine) 

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Preheat the oven on a medium heat.

 

In a bowl, whisk together the buckwheat, egg and seasoning ingredients, Add almond milk a little by little and add a drizzle of olive oil and whisk well. Let stand for 10- 15 minutes at room temperature.   

While the buckwheat mixture is resting, cook the chicken fajita mix  in the oven, in a small dish for 15 - 20 minutes, turning once. 

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Grease a frying pan with a little coconut oil and make sure the pan is well coated. Pour in half of the buckwheat mixture and move around the pan to get a very thin layer. 

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Cook the wraps for a few minutes on each side (the key is to not touch it at the beginning, and you can turn it once it stays together. 

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Serve your wrap with mixed leaves, tomato, cucumber and avocado ( you choose)  

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Chicken With Tomato, Coconut Cream & Basil 

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Serves 2 

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Ingredients

 

  • 2 skinless chicken breasts 

  • Chicken stock 

  • 1 tablespoon of coconut oil 

  • 1 tbsp of chopped basil, plus extra leaves to garnish.

  • Coconut cream - 160ml tin 

  • 1/4 of an onion ( can use 3 spring onions) 

  • 1 tsp dried oregano 

  • 1 tbsp tomato purée

  • 1/4 can of chopped tomatoes

  • 2 gloves of chopped garlic

  • Pinch of chilli 

  • Pinch of salt and pepper 

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1. Place the chicken, breast side down , in a medium saucepan and pour on the stock, until chicken is only half covered. Bring up to a gentle simmer over a medium heat for 5 minutes and turn the chicken over for a further 8 minutes. 

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2. While the chicken is cooking, in another pan heat the oil, over a low heat. Add the onion and saute for 5 minutes to soften. Add the oregano and garlic and cook for a further 2 minutes. Stir in the tomato puree, chopped tomatoes, coconut cream, chilli, chopped basil, salt and pepper. 

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3. Add the chicken and the remaining stock to the tomato and coconut cream sauce, stir and simmer for a further 15 minutes (make sure you have the lid on) 

 

If you have added a little too much stock and the sauce is a little too watery, take the chicken out and place it on the plate and blend to make it thicker. 

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Garnish with basil leaves and serve with green beans and carrots 

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Buckwheat - Gluten Free Bread

​Buckwheat Flour Bread 

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Ingredients 

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  • 200g Buckwheat flour

  • 3 medium eggs

  • 1/2 teaspoon of bicarbonate of soda

  • 160ml can of coconut cream 

  • 1 tablespoon of lemon juice 

  • 1/4 teaspoon of salt 

  • 1/4 teaspoon of crack black pepper

  • 1 teaspoon of olive oil 

  • 1 large teaspoon of honey​

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  1. Preheat oven to 375 degrees, fan oven 170, gas mark 5. Grease a loaf pan with coconut oil.

  2. In a medium bowl, mix the buckwheat flour, soda, salt and pepper. Mix well and set aside.

  3. In a separate, large bowl, beat the eggs together with the honey, coconut cream, lemon and olive oil.

  4. Mix the dry ingredients into the wet and stir until well mixed.  

  5.  Pour into the loaf pan and spread evenly.

  6. Sprinkle chopped nuts or seeds over the top

  7. Place into the oven and bake for 20 - 30 minutes until slightly browning on top

Prawn, Pea Pasta with Sundried Tomato Pesto & Coconut Cream Sauce 

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Serves 2

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Ingredients 

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  • Prawns 

  • 3 cups pea pasta 

  • 1/2 cup juicy soft sundried tomatoes

  • 1/4 tin chopped tomatoes 

  • 1 handful of fresh basil (chopped) 

  • 1/2 red pepper cooked and chopped

  • 1 handful spinach ( chopped) 

  • 2 cloves garlic ( chopped or grated) 

  • 1 tbsp coconut cream

  • Good pinch of dried oregano  

  • 1/2 tsp salt and pepper 

  • Coconut oil 

  • Olive oil 

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Sundried Tomato Pesto 

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Place in a blender - sundried tomatoes, chopped tomatoes, garlic, cooked red pepper, half the chopped basil, dried oregano, salt and pepper and a good drizzle of olive oil ( around 3 tablespoons) . Blend for a 10 seconds. Put aside 

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Method

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Put the pea pasta in boiling water to cook for around 7 minutes on a high heat. 

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While the pasta is cooking. Cook the raw prawns in a frying pan with coconut oil  for a few minutes. Add the pesto, coconut cream, the remaining  basil and spinach Stir in and cook for a further 5 minutes. Drain the pasta and add to the sauce and stir together, Add basil to garnish and serve. 

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Mediterranean Trout With Salsa Verde

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Serves 4

  • 4 x trout fillets 

  • Cherry tomatoes on the vine 

  • 1 large handful of fresh parsley 

  • 1 tablespoon of olives ( no stones) 

  • 1/2 garlic clove

  • 1 tablespoon olive oil 

  • 1 pepper (chopped)

  • 1 courgette ( sliced) 

  • 1/2 fennel ( chopped) 

  • 1/2 onion 

  • Salt and pepper to season 

  • Salad to serve 

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1. Preheat the grill to medium. Put the fennel, onion tomatoes, courgette and pepper on a baking sheet with coconut oil under the grill for 5 minutes. 

2. Meanwhile, make the salsa verde. Put the parsley, olives, garlic, pinch of salt and oil in a food processor with 2 tbsp of water and pulse to combine and put aside.

3. Give the vegetables a mix and salt and pepper. Place the trout on top of the vegetables, skin side up and return to the grill for a further 8-10 minutes.  

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Drizzle over the salsa verde and serve with a side salad 

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​Quick Healthy Stir Fry 

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  • 1 level tbsp coconut oil

  • 1 clove of garlic - peeled and minced

  • 1 thumb size piece of fresh ginger - peeled and minced 

  • 1 bunch spring onions - shredded  

  • 1/2 of a white cabbage - thinly chopped

  • 2 large carrots peeled and chopped into matchstick size

  • 2 mushrooms  - sliced 

  • 1 courgette - thinly sliced 

  • 1/2 yellow pepper - thinly sliced 

  • Pinch of salt

  • Pinch of pepper

  • Teaspoon of curry powder or mix of curry spices 

  • Splash of almond milk 

  • 1/2 packet of buckwheat noodles - broken into small pieces 

 

In a wok or large skillet add coconut oil over medium high heat. Add pepper, carrots, and onion and sauté for 2-3 minutes. Add the garlic, ginger and curry powder and cook for a further minute. Add the  the cabbage, courgette and mushrooms and a splash of almond milk and cook for a further 5 minutes. While this is cooking pour boiling water into a pan, with a pinch of salt and cook the buckwheat noodles for 5 minutes ( stir to make sure they don't stick together). Add the cooked noodles to the wok and cook and stir for a further 5 minutes.  

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There are so many different ways to customise your veggie stir fry, the combinations are endless!

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  • Meat: add in some chicken, prawn, scrambled egg or tempeh at the first stage of cooking. 

  • Vegetables: asparagus, bean sprouts, broccoli, cauliflower, sugar snap peas, mange tout 

  • Nuts and seeds: almonds and cashews and sesame seeds are great to stir in as well.

  • Spicy: make it a little spicy by adding some heat with fresh chilli or crushed red pepper flakes

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Gluten Free Nuggets

Chicken Nuggets ( GF DF ) 

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12 chicken nuggets 

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  • 1 large boneless, skinless chicken breast, cut into chunks ( can use two if making the chunks large) 

  • 1 egg

  • 1 tablespoon apple cider vinegar

  • 1 tablespoon almond milk

  • 1 tablespoon yellow pea flour

  • 1 tablespoon tapioca flour

  • 1 garlic clove ( grated) 

  • 1/2 teaspoon of salt 

  • 1 pinch of ground pepper

  • 1 teaspoons paprika

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( if you prefer breaded nuggets you can add a slice of my buckwheat bread blended to make breadcrumbs into the pea flour mix )

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  1. Preheat the oven to 400°F. 200 degrees

  2. Line a baking sheet with parchment paper and drizzle with oil. Place in the oven to heat

  3. In a small bowl mix the egg, vinegar, almond milk and garlic

  4. In a separate medium sized bowl mix together the pea flour, tapioca flour, salt, pepper and paprika. 

  5. Place the chicken chunks in the wet egg mix and then in the flour mix, making sure all sides are coated.

  6. Remove the baking sheet out of the oven and place the nuggets in a single layer on the baking sheet. Bake 20 minutes, flipping once halfway through, so both sides get crispy. Leave to cool slightly before eating. Serve with homemade sweet potato fries and salad or peas

Almond and Buckwheat Bread  (Vegan) GF

 

 

  • 1 and 1/2 cups ground almonds 

  • 1 cup buckwheat flour 

  • 3 tbsp chia seeds

  • 3 tbsp psyllium husk or xatham gum

  • 1/4 cup mixed seeds (I typically use sunflower seeds and pumpkin seeds)

  • 2 tsp bicarb soda

  • 1/2 tsp salt

  • 2 tbsp of honey 

  • 2 tbsp apple cider vinegar

  • 2 cups water 

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  1. Combine the almond flour, buckwheat flour, psyllium, chia, mixed seeds, bicarb and salt in a large mixing bowl. Mix well. 

  2. Take another bowl and combine the water, honey and apple cider vinegar. Mix the honey and apple cider vinegar into one cup of warm water (not hot), to melt the honey), then add a second cup of cool water.

  3. Pour the water mix into the dry mix and mix well. 

  4. Cover with a tea towel and allow to sit in the bowl for at least 1 hour. During this time, turn your oven on to 180˚C

  5. Line a small loaf tin with baking paper. 

  6. After an hour or so check on your “dough”. It  will be stickier than a standard bread dough. 

  7. Place the dough into your loaf tin and smooth the top out evenly, tap the whole tin on the worksurface to ensure it's level. Score two lines on the top of the dough. 

  8. Place in the oven and cook for around 1 hour. At the 1 hour mark, check the bread is not burning. It should be a very dark brown on the outside. 

  9. Remove from the oven. Remove it from the baking tin immediately. Allow to cool for at least an hour before slicing. 

Can store in the fridge for up to a week or freeze. 

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Chicken and Mushroom Curry ( also a vegetarian option - mushroom curry by leaving out the chicken ) 

 

Serves 4

 

  • 2 tbsp coconut oil 

  • 2 onions, thinly sliced

  • 4 cloves of garlic, crushed

  • 2 inch piece of root ginger, finely grated

  • 3 tbsp of medium curry powder

  • 1 can chopped tomatoes

  • 200ml water

  • 2 tbsp of tomato puree

  • Juice of half a lemon

  • 1 tsp of honey or coconut sugar 

  • 40g raisins

  • 800g chicken, cut into strips or diced 

  • 250g button mushrooms, halved

  • 1 handful spinach 

  • 1 handful peas 

  • 1 handful chopped coriander 

 

  1. Heat the oil in a large saucepan over a medium heat and gently fry the thinly sliced onions for 3-5 minutes until soft

  2. Add the crushed garlic and ginger and fry for 1-2 minutes more.

  3. Next, add in the curry powder and cook for another 5 minutes.

  4. Then, pour in the chopped tomatoes and water and add the tomato puree, lemon juice and honey/coconut sugar.

  5. Bring the sauce to the boil, turn down the heat a little and let the sauce simmer for 5-10 minutes.

  6. Add the diced chicken and the mushrooms to the pan and stir them around so they are covered with the sauce. Bring back to a gently simmer cover and cook for 30-35 minutes, stirring occasionally. Add spinach and peas and cook for a further 5 minutes 

  7. Season to taste with salt and pepper and serve with cauliflower rice and roasted butternut squash or mixed fresh vegetables.  Garnish with coriander to serve 

Spiced Roasted Butternut Squash

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Ingredients

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  • One butternut squash-peeled, seeded and cut into small cubes

  • 1 tablespoon coconut oil 

  • 1/4 teaspoon ground cumin

  • 1/4 teaspoon ground coriander

  • 1/4 teaspoon cayenne pepper

  • 2 cloves garlic chopped or minced

  • Pinch of salt and freshly ground pepper

  • Handful of pumpkin seeds

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Preheat the oven to 375°. Put the coconut oil on a baking tray and place in the oven to heat. In a large bowl, toss the squash in with garlic, cumin, coriander and cayenne and season with salt and pepper. remove the baking tray from the oven ( making sure the oil covers the tray) Spread the squash evenly on the baking tray and roast in the oven for around 35-40 minutes, until tender and lightly browned, turning once halfway through. Transfer to a bowl, sprinkle with pumpkin seeds and serve on a bed of salad or as a side dish.

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Coconut Flour Bread - Keto (GF)

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Ingredients

Coconut Flour- ½ cup.

Baking Powder- ½ tsp

Himalayan salt- ½ tsp.

Eggs- 5 large  

Apple cider vinegar - 2 tsp

Coconut Oil - 2 tablespoons (measure then melt)

Olive oil - 1 tablespoon 

Small handful pumpkin seeds ( roughly chopped) 

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Method 

Preheat your oven to 350 ( fan assisted 160) and prepare a small non-stick bread pan ( I always use parchment paper) . In a medium mixing bowl mix together the coconut flour, baking powder, salt and chopped pumpkin seeds. In a separate bowl, blend together the eggs, vinegar, olive oil, and the melted coconut oil.  Add the dry ingredients from the first mixing bowl to the bowl to the the egg mix and mix well. Bake your bread for 40- 50 minutes or until it turns golden. Allow the bread to cool before slicing.

Coconut flour is not an easy flour to work with. but if you stick to the recipe and work with cooking times to suit your oven, its very difficult to get this wrong. 

 

I question i am asked often: Will GF bread taste like wheat bread? Absolutely not. the gluten in bread is what gives it its texture and taste. However, this is a tasty and healthier option for those sticking to a low carb, gluten free(GF) diet, as well as cheaper than the expensive keto (GF) breads that are currently on the market.  

Ground Beef & Cabbage Tex-Mex (can use lentils to make it vegetarian) 

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  • Lean ground beef ( can use lentils instead of beef) 

  • Half head of cabbage, thinly sliced (I use white cabbage)

  • Tex-Mex seasoning (I like to use my homemade recipe below (sugar free and gluten free)

  • 1 carrot grated

  • 1 thinly sliced courgette

  • Half tin of tomatoes 

  • Half a white onion or 5 spring onions chopped

  • 1 mug of water

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Tex-Mex seasoning - 

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1/2 tsp chilli powder

2 tsp paprika powder 

1 tsp ground cumin

1 clove of garlic grated 

1/2 tsp oregano 

1/2 tsp ground black pepper 

1 pinch ground cinnamon 

1 pinch ground cloves 

1/2 tsp of himalayan salt 

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This recipe is beyond easy! Brown your ground beef in a large pan (wok is perfect), then add the onion, carrot, courgette, cabbage and seasoning, stir and continue to cook for a minute  for a minute. Add water and tinned tomatoes and simmer for 20 minutes, stir occasionally until sauce has reduced to a thicker consistency. 

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Serve with sweet potato fries, coconut yogurt and salad or roasted vegetables

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Indian Vegetable Curry 

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Ingredients 

  • 1 tablespoon Ghee ( or coconut oil)

  • 1/2 onion, finely chopped

  • 2 spring onions finely chopped 

  • 2  small garlic cloves, minced

  • 2 inch piece of fresh ginger, peeled and finely grated 

  • 1 tablespoon ground coriander

  • 1 tsp ground cumin

  • 3/4 tsp ground turmeric

  • 1/2 tsp cayenne

  • 1 tablespoon tomato paste

  • 2 cups chicken broth 

  • 1 cup tinned coconut milk

  • One 3-inch cinnamon stick

  • Salt and freshly ground black pepper

  • 1/2 small cauliflower, broken into small florets 

  • 1 large sweet potato, peeled and cut into 1-inch cubes 

  • Handful of fine green beans 

  • 1 large handful of frozen peas

  • 2 large mushrooms ( sliced) 

  • 1 large tomato, cored, seeded, and coarsely chopped 

  • 2 medium carrots, peeled and cut into small chunks 

  • 2 handfuls baby spinach (chopped) 

  • 2 tablespoons. fresh lime juice

  • 1 tsp finely grated lime zest

  • 2 tablespoons chopped fresh coriander 

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Can add chickpeas to this recipe, if you can tolerate them.

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In a heavy-duty pot, heat the ghee over medium-high heat. Add the onion and spring onion and cook, stirring occasionally, until beginning to brown, 3 to 4 minutes. Reduce the heat to low and cook until the onion is slightly browned.  Add the garlic and ginger; cook, stirring, for 1 minute. Add the ground coriander, cumin, turmeric, and cayenne; stir for 30 seconds to toast the spices. Add the tomato paste and stir until well blended with the aromatics. Add the chicken broth, coconut milk, cinnamon stick, 1 tsp. salt, and 1/4 tsp. pepper and bring to a boil. Reduce the heat to low and simmer for 10 minutes.

Add the cauliflower, sweet potato, mushrooms, tomato, green beans, peas and carrots. Raise the heat to medium high and return to a boil. Reduce the heat to low, cover, and simmer until the vegetables are tender, 20 to 25  minutes. Discard the cinnamon stick.

Stir in the spinach, lime juice, and zest; cook until the spinach has wilted, about 3 minutes more. Serve garnished with the coriander 

Garam Masala Chicken 

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  • 2 skinless, boneless chicken breasts, cut into thick strips

  • drizzle olive oil

  • 2 tbsp (30 ml) coconut milk

  • 1 tbsp garam masala

  • ½ lemon, finely grated zest and juice

  • 2 garlic cloves, chopped

  • ¼ tsp ground cumin

  • ¼ tsp salt

  • 1 pinch cayenne pepper

  • 1 red pepper ( sliced) 

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  1. In a dish, combine all the ingredients ( apart from the peppers) . Add the chicken and coat well with the marinade. Cover the dish. Refrigerate for 1 hour.

  2. Preheat the grill, setting to high. 

  3. Grill the chicken in with the peppers for 10 minutes, turning the peppers half way through, cook until the chicken is cooked through.

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Keto Recipe

Prawn Pesto Noodles 

Can also use chicken or chickpeas

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Ingredients 

  • 4 spiralised courgettes (Zucchini noodles)

  • Pesto

  • Prawns

  • Coconut oil 

  • Salt and Pepper

  • Basil  to Garnish

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Pesto 

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  • 1 cup fresh basil (large stems removed)

  • 1 cup spinach

  • 1 tbsp pine nuts or walnuts 

  • 1 large clove garlic (peeled) or 2 small cloves

  • 1 tbsp lemon juice

  • 1/4 tsp sea salt (plus more to taste)

  • 1/4 tsp pepper

  • 2-3 tbsp extra virgin olive oil

  • 1 tbsp water 

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( Place  ingredients in a blender and blitz for 1 minute and put aside) 

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  • Heat 1 tablespoon coconut oil in a large frying pan over medium-high heat.

  • Season prawns with salt and pepper and add to the pan; sautee for 2 to 3 minutes.

  • Add the zucchini noodles and pesto to the pan and continue to cook for 1 minute, stirring frequently. (can also add in chopped olives or mushrooms)

  • Transfer to a serving bowl.

  • Basil to garnish 

  • Serve.

Easy Coleslaw Recipe 

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  • 1 cup chopped red cabbage

  • 1 cup of chopped white cabbage 

  • 1/2 unpeeled apple, cored and chopped

  • 1 large carrot, grated or thinly chopped

  • 2 spring onions or small amount of red onion, finely chopped diagonally

  • 2 tablespoons of the foraging fox avocado mayonnaise

  • 2 pinches of salt 

  • Tablespoon of lemon 

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Directions

 

In a large bowl, combine cabbage, apple, carrot, and onions. In a small bowl, mix together mayonnaise, salt and lemon juice. Pour dressing over salad and mix together. 

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Pickled Red Cabbage 

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  • 1/2 red cabbage

  • Apple cider vinegar 

  • 1 tbsp salt

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  1. Thinly slice the cabbage and add to a colander

  2. Sprinkle the cabbage with salt and make sure you run your hands through it to make sure all cabbage is covered.

  3. Cover the colander with paper towel and leave over a bowl or saucepan overnight to draw out moisture. You should see water in the bottom of the bowl/pan by morning. 

  4. Rinse cabbage well and dry off 

  5. Place the cabbage in a large glass jar and keep pushing the cabbage down every time you add more cabbage. Make sure the jar is tightly full of cabbage and start to fill with apple cider vinegar. If you don't pack the cabbage down well, you will use a lot of apple cider vinegar, which will work out expensive.

  6. Once the vinegar covers the cabbage to the top, close the jar and leave in a dark place for 4 weeks and it will be ready to eat 

Chicken Liver Pate 

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  • 1/2 pound chicken livers

  • 1/2 small onion, thinly sliced

  • 1 small garlic clove, smashed and peeled

  • 1 bay leaf

  • 1/4 teaspoon thyme leaves

  • Himalayan salt

  • Ground pepper 

  • 1/2 cup water

  • 4 tbsp Ghee, at room temperature. Save one tablespoon for the top  

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  1. In a frying pan, combine the chicken livers, onion, garlic, bay leaf, thyme and 1/2 teaspoon of salt. Add one teaspoon off Ghee and fry for a couple of minutes. Add the water and bring to a simmer. Cover, reduce the heat to low and cook, stirring occasionally, until the livers are no longer pink inside, about 3 minutes. Remove from the heat covered and let stand for 5 minutes.

  2. Discard the bay leaf.  

  3. Transfer the livers, onion and garlic to a food processor; process until coarsely pureed. With the machine on, add the rest of the ghee, 1 tablespoon at a time, until incorporated. Add the Cognac, season with salt and pepper and process until completely smooth. Scrape the pâté into 2 large ramekins. Melt 1 tablespoon of ghee and pour over the pâté and refrigerate until firm. Serve chilled.

 

Keep in the fridge for up to one week. 

 to 1 week 

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Cassava Bread (GF DF )

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  • 1 cup cassava flour

  • 1/2 cup buckwheat flour

  •  1 1/2 teaspoons baking powder

  • 1 tablespoon psyllium husk

  • 4 medium eggs 

  • 3 tablespoons olive oil

  • 1/2 cup water

  • 1/2 cup almond milk 

  • 1/2 teaspoon salt

  • 1 teaspoon honey 

  • 1 tablespoon of mixed seeds for the top 

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Directions 

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  1. Preheat oven to 350°F (180°C). Line baking loaf tin with parchment paper and set aside.

  2. In a large mixing bowl, beat all the wet ingredients: eggs, olive oil, almond milk, honey, and water and set aside. 

  3. Mix together all the dry ingredients: cassava flour, buckwheat flour, psyllium husk, salt, and baking powder. 

  4. Add the wet ingredients to the dry ingredients and mix well. 

  5. Pour the mixture into the prepared loaf tin and sprinkle some mixed seeds on top of the bread. ( I used pumpkin seeds, sesame seeds and sunflower seeds. 

  6. Bake in the middle of the oven for 40-45 minutes or until golden brown. 

  7. Leave for 1 hour before slicing. 

 

Slice and freeze. Will keep up to 1 month. 

​Arrowroot (GF) Yorkshire Puddings 

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Ingredients 

  • 3 x large Eggs

  • 1/2 cup Almond milk or a non-dairy alternative milk

  • 1/2 cup Arrowroot Starch

  • 1/4 cup reserved meat drippings or coconut oil. Ghee can also be used. 

  • 1/2 teaspoon Sea Salt

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  1. Preheat oven to 400 degrees with muffin/pudding tray inside the oven to preheat as well.

  2. Combine eggs, milk, arrowroot starch, sea salt and 1/2 of the melted coconut oil – mix well to make a thin batter.

  3. lightly drizzle the remaining melted coconut oil into the hot muffin/pudding tray and return to the oven for 3-5 minutes or until the oil is piping.

  4. Remove pan with oil from the oven and pour in mixed batter (dividing between muffin cups)

  5. Bake for 15-20 minutes. Will puff and brown on the edges, centre will be cooked.

Gluten Free Yorkshire Pudding
Gluten Free Flat bread

Cassava Flour Flat Breads (GF) 

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Ingredients 

  • 1/2 cup cassava flour 

  • 1 large pinch of salt  

  • 1 pinch of black pepper

  • 1/4 teaspoon garlic powder (optional)

  • 1 teaspoon oregano 

  • 1/2 cup tinned coconut milk or cream (solid part)

  • Splash dairy free milk ( I use almond milk)

  • 1 teaspoon coconut oil to cook 

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  1. Mix together the cassava flour, salt in a small mixing bowl. Add the oregano to the dry ingredients and garlic powder, if using at this time.

  2. Add the coconut milk solids, milk and mix until a soft dough forms in your hands,  Split dough into two equal dough ball portions. Set aside and allow the dough to rest. if mixture is too wet add more flour. 

  3. Take two small pieces of baking/ parchment paper sprinkle a small amount of flour over the baking paper to stop the tough from sticking. 

  4. One at a time roll the dough balls in between the two pieces of baking paper using a rolling pin to two 15cm diameter flat pieces of dough. If you need to add more flour to the dough as needed to keep it from sticking. 

  5. After rolling the dough out warm the coconut oil in a pan on a medium-high heat. When the pan is hot, carefully transfer ( one at a time) the rolled out dough to the pan and let cook on each side for about 4-5 minutes. You will see small browning spots when its starting to cook. 

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Naturopathic Health Clinic
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