Coconut LSA smoothie

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banana-coconut-lsa-smoothie

Recently, I was sorting through some old books and came across the Liver Cleansing diet by Dr Sandra Cabot. First published in 1996, it was quite a sensation and claims to have sold over 2 million copies.

Looking through it today, I question how liver cleansing some of the recipes are (particularly the banana muffins). However one recipe that I do rate highly is the LSA mix.

Made by grinding linseeds (also known as flaxseed), sunflower seeds and almonds, the powder is a wonderful health tonic.

Health benefits

Linseeds are one of the richest sources of omega 3 essential fatty acids in the plant world and are high in fibre and antioxidants. Sunflower seeds and almonds are also rich in essential fatty acids plus a range of vitamins and minerals – particularly vitamin E, copper, potassium and magnesium.

I’ve varied the ratios of the LSA mixture slightly from that provided in the Liver Cleansing diet, however you don’t have to be too strict – play with what you have on hand at home and what appeals best to your palette.

Ingredients

  • 1 teaspoon linseeds
  • 1 teaspoon sunflower seeds
  • 1 small palmful of almonds (around 15 almonds)
  • 250ml / 8.5 fl oz / 1 cup drinking coconut milk
  • Your choice of fruit (eg 1 small banana / half a dozen strawberries / half a punnet of blueberries etc)
  • A little ice (optional)

Method

In a high powered blender, add the linseeds, sunflower seeds and almonds and blend until they form a powder. Add the coconut milk, your choice of fruit and ice (if yore using it) and blend again until smooth.

Drink immediately.

Note

I make the LSA mix as I go as it oxidises quickly. If you prefer, you can mix up extra and keep it in the fridge but I’d suggest not keeping it for too long so as to avoid oxidation.

Serves 1

Basic raw chocolate

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raw-chocolate-4

For the first 35 years of my life, I was completely addicted to chocolate – the commercial kind made with lots of sugar and preservatives. I’d often skip meals after sugar binges and end the day feeling like crap.

After doing a sugar elimination diet (Sarah Wilson would be proud!), I managed to kick the habit and now I much prefer the intense, bitter taste of raw chocolate.

This raw chocolate recipe is super quick and easy to make and can be customised with your favourite fillings. It’s made with coconut oil which is considerably less expensive than cacao butter (and much simpler to work with).

A couple of caveats: the chocolate needs to be kept in the fridge at all times and it’s definitely an acquired taste. If you’re not familiar with the flavour of raw chocolate make a small amount to test first as it’s not for everyone. Having said this, I find it delicious – particularly with the addition of nuts and or dried fruit.

Ingredients

  •  1/4 cup coconut oil
  • 2/3 cup cacao powder (sifted)
  • 2 tablespoons of rice malt syrup/coconut nectar or other sweetener of your choice (I’ve tried stevia but don’t love it in this recipe. If you’re a fan, start by adding the equivalent of a teaspoon and increase according to your taste)

Fillings ideas

  • 3-4 Medjool dates – finely choppped
  • Appox 30g or 1oz of nuts of your choice (almonds, hazelnuts, macadamia nuts, cashews, walnuts and pecans all work well) – finely chopped
  • ~1 teaspoon of peppermint/orange oil (add gradually until you reach your desired flavour – you may like to add more or less)
  • Appox 30g or 1oz dried cranberries/apricots – finely chopped

Method

On a low heat, melt the coconut oil until dissolved. Transfer to a bowl and sift in the cacao powder then add your chosen sweetener and mix through well. Follow by adding your chosen fillings (I particularly like 3 chopped medjool dates and a palmful of almonds, finely chopped).

Place in moulds if you have them or simply spread onto greaseproof paper and place in the fridge. Once set, remove and slice then return to the fridge or freezer (the chocolate is deliciously crunchy from the freezer).

Makes about 90g raw chocolate excluding whatever fillings you add.

raw-chocolate

Mini breakfast frittatas

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breakfast-mini-frittata

The first time I was put on a detox, I was told to cut out all processed foods, sugars, grains, dairy, coffee, tea and alcohol and to incorporate protein with every meal and lots of colourful vegetables.

This meant quite a shift in my eating habits but hardest for me was working out what to have for breakfast each day. I was so used to eating cereal with milk washed down with a cup of English breakfast tea (some things from my English upbringing still stick). Cutting out dairy, sugars and grains in the morning meant a massive shift.

A friend suggested these breakfast frittatas and they’re now a regular breakfast staple for me. Make them on a Sunday night and they’ll last until Wednesday which for me means I have something healthy to eat on the run after I train in the mornings and before I start work.

Ingredients

  • 8 large eggs
  • 1 onion
  • 1 red capsicum
  • 1 cup mushrooms
  • 2 handfuls baby spinach
  • 1 tablespoon olive oil

And any of the following for some extra flavour (although not essential if you prefer to stick to vegetables):

  •  50-75g / 2-2.5oz goat’s cheese (depending on your taste) or any other cheese of your choice, grated

OR

  • 6 slices free range ham/6 slices free range bacon, fat trimmed

Method

Pre-heat the oven to 165 Celsius or 330 degrees Fahrenheit.

Finely chop the onion. If using bacon, trim the fat and cut into pieces. Heat a frying pan to a medium heat and once hot add the olive oil, allow to heat for around 10 seconds then fry the onion until golden brown. If using bacon, fry this at the same time with the onion. Remove from heat and allow to cool.

Chop the remaining vegetables into smallish chunks. Beat the eggs with a fork and add a pinch of salt and pepper then stir through the chopped vegetables and onion mixture. If you’re not using bacon, crumble through the goat’s cheese at this stage or add the grated cheese or the chopped ham.

Spoon into 12 muffin cases and bake for around 30-35 minutes until golden brown and springy to the touch.

Eat straight from the oven or keep refrigerated for up to 4 days.

Makes 12 mini frittatas.

breakfast-mini-frittatas