Red Grapefruit Green Smoothie

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red-grapefruit-green-smoothieGreen smoothies are such a great way to start the day, your body and mind will love you!

Prepared in minutes, there’s really no easier way to consume a day’s recommended intake of green vegetables than by blending them together into smoothie.

I’ve played with dozens of recipes and this one is a clear winner in terms of taste and nutritional value.

  • The baby spinach and kale are loaded with Vitamin K, A, antioxidants and minerals
  • The kale and grapefruit are excellent sources of vitamin C
  • Red grapefruit is rich in lycopene which has been credited for its cancer fighting properties
  • Cucumber and coconut water are both alkalising and provide a delicate flavour
  • The avocado adds creaminess to the texture and its fat content helps your body absorb the high contents of vitamin A & K from the vegetables

My litmus test as always – I tested on my fiancé (who is driven by flavour over nutritional value) and it got his tick of approval so it’s a winner in our household.

Ingredients

  • 4 large kale leaves = approx 150g or 5 1/4 oz (leaves trimmed from stems)
  • 1 cup of baby spinach leaves (approx 80g / 2.8 oz)
  • 1 red grapefruit (you can substitute for yellow grapefruit if more readily available)
  • half a Lebanese cucumber or around a quarter of a telegraph cucumber
  • Half an avocado
  • 300ml / 10 fl oz coconut water
  • 200 ml / 7 fl oz water
  • quarter cup of ice

Add all ingredients to a blender and blend until smooth (depending on how powerful your blender is, this should take anywhere between 15-45 seconds).

Don’t stress if you don’t have the exact amount of greens, if I run out of spinach I’ll make with kale alone, or if I’m short of kale I’ll use extra spinach. Similarly, if cucumbers are abundant I might throw in a whole Lebanese cucumber. You can also experiment with different greens.

The smoothie is best consumed reasonably quickly as the ingredients gradually oxidise once blended.

Serves 2

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

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

Paleo Carrot & Walnut Muffins

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paleo-carrot-muffin

I’ve tried so many paleo/gluten free muffin recipes that haven’t stacked up against their traditional counterparts but after much trial and error, I’ve come up with a recipe that I think works well. I tested it out recently by taking a batch to a bake sale and they sold out with people coming back for seconds.

I like to include sultanas/raisins as I find they really balance out the dense nuttiness of the muffins, however they can be excluded if you’re trying to minimise sugar in your diet (in which case definitely choose the rice malt syrup sweetener option provided).

Ingredients

  • 5 medium carrots, grated
  • 3 eggs
  • 80g/3oz or around 3/4 cup almond meal (I make my own by placing activated or raw almonds in the food processor – either works fine in this recipe)
  • 80g/3oz or around 3/4 cup coconut flour
  • 1 small teaspoon bicarbonate soda
  • 1 teaspoon cinnamon
  • 1 teaspoon of natural vanilla essence
  • 1/2 cup of rice malt syrup (if you’re paleo, substitute with coconut nectar, honey or maple syrup – you’ll only need a third of a cup as these are all sweeter than rice malt syrup)
  • ¼ cup coconut milk (you can use either traditional tinned/canned coconut milk or the type that is sold as drinking coconut milk)
  • 1 ripe banana, mashed
  • 2 tablespoons coconut oil
  • 1/2  cup of chopped walnuts
  • 1/2 cup of sultanas/raisins (optional)

Method

If using sultanas/raisins, soak them in a cup of hot water (just off boiling) while preparing the muffins. This makes them super moist.

Heat the oven to 180 degrees Celsius/350 degrees Fahrenheit.

Grease your muffin tins (you will need enough to cook 12 muffins), alternatively you can use greaseproof paper muffin cups.

Combine the coconut flour, almond meal, cinnamon and bicarbonate of soda and set aside.

Separately, beat the eggs, coconut milk, rice malt syrup (or substitute), vanilla essence and coconut oil (it should be runny not set). I use a hand held electric blender for this exercise. Add the mashed banana and blend again until well mixed.

Drain the sultanas/raisins (if using them).

Combine the wet and dry mixtures, then fold through the grated carrots, walnuts and sultanas/raisins (again, if you’re using them).

Divide into 12 muffins and bake for 30 minutes, or until you can put a skewer in and it returns dry.

Note

A word of warning, this recipe does take a bit of time to prepare – somewhere around 40 minutes. Add cooking and cleaning time and it’s probably more of a weekend project for me. However these muffins do stay nice and moist for up to 5 days and can be kept in the freezer for up to 3 months, so you can make batches in advance and keep them for the weeks ahead (if they last that long).

 

 

Coconut Yoghurt

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coconut_yoghurt

I’ve spent some time trying to perfect a simple coconut yoghurt. I’ve attempted multiple times using tapioca starch however I’ve found that if you don’t use enough it yields the yoghurt too runny and if you use too much the sediment settles on the bottom and it becomes thick and gluggy.

The best results I’ve found are also the simplest.

Ingredients

  • 1 x 400ml tin/13.5 fl oz can organic coconut cream
  • ½ teaspoon grass fed gelatin (if you use too much the yoghurt sets and the consistency is less appealing)
  • contents of two probiotic capsules
  • OPTIONAL sweetener: stevia (equivalent 1 teaspoon) or half a tablespoon of honey/maple syrup/coconut nectar/rice malt syrup (whichever you prefer)

Method

Turn on your oven light.

Heat the coconut cream and sweetener if you’re using one (personally, I prefer not to as the yoghurt has a delicious, slightly sour flavour without it) over a low heat until it starts to bubble then remove and place into a sterilised glass jar. Allow to cool about half way, then add the probiotic powder and stir in well.

Mix the gelatin in about a tablespoon of cold water, stirring the whole time (otherwise it sets) and as quickly as possible add it to the coconut cream mixture.

Place a lid on the glass jar and put it in the oven (with the light left on) and leave overnight – ideally for about 12 hours. The yoghurt will be runny at this stage. Remove and place in the fridge. Once the yoghurt chills it will thicken and may set slightly, if so simply stir before serving.

Note, this yoghurt is quite rich. As such, I prefer to enjoy a couple of tablespoons over a fruit salad rather than eat a big serve by itself.

Makes 4 – 6 portions and keeps in the fridge for about 5 days.

 

Basic and Easy Omelette

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basic-easy-omelette-4

This is a great breakfast staple that you can vary with whatever you have in the fridge/pantry. Best of all, you can make it in only a few minutes with virtually no prep so it’s perfect for rushed mornings.

Ingredients

  • 2 extra large organic/free range eggs
  • pinch of salt and pepper
  • 1 tablespoon of olive oil/ghee/butter

Filling Ideas

  • 4 mushrooms
  • Couple of rosemary spikes (if you have them)
  • 50g/2oz goat’s cheese or other grated cheese of your choice

OR

  • 1 tomato, finely chopped
  • couple of basil leaves
  • 50g/2oz goat’s cheese or other grated cheese of your choice

Feel free to experiment with any other vegetables and fillings that you like, ham and bacon are also good (if using bacon you’ll need to cook it first).

Method

Chop up whatever you’re using as a filling and set aside. Beat the eggs into a bowl and add the salt and pepper. Heat a frying pan to a medium heat and once hot add half the olive oil/ghee/butter. If you’re making the mushroom and goat’s cheese omelette, fry the mushrooms and rosemary spikes for a couple of minutes until they’re browned then remove from the pan and mix through the goat’s cheese. Similarly, if using tomato I like to chop it up and fry it in half the olive oil for a minute or so with a little chopped basil then mix through the goat’s cheese once removed from the heat.

Remove the filling from the pan, set aside and clean the pan then return to the heat. Once hot, add the remaining olive oil/ghee/butter and allow to heat for 10 seconds or so (it should sizzle) then add the beaten egg mixture and allow to cook for around a minute until you can see the eggs have cooked about half way through. Add your topping to half of the pan (the left hand side if you’re right hand sided), then with a spatula lift the right side of the egg mixture away from the pan and fold it over the filling on the left side (reverse if you’re left handed). Allow to cook for around another minute until the omelette is golden brown then remove from the pan and serve immediately. For extra nutrition add a side of spinach or your favourite greens.

 

basic-easy-omelette-6

Note: it’s completely up to you how you like to enjoy your vegetables, you may wish to skip the first step of frying them and simply cook the eggs for a minute or so then add the uncooked veggies as your omelette filling.

Serves 1

basic-easy-omelette-3

Activated oat porridge

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coconut-milk-porridge

Porridge has been a staple of the Scots and Gaelic islanders since medieval times when oats were made into a paste with water and eaten over several days, often with the addition of a pinch of salt.

Today, porridge is widely consumed in the west but unfortunately it’s often in the form of instant porridge or oatmeal made with over-processed, ground oats and loaded with sweeteners. The result is that much of the nutrition our ancestors enjoyed is lost.

Health benefits

Whole oats are rich in beta-glucans, a type of soluble fibre that has been linked to reducing bad cholesterol, lowering the risk of heart disease and boosting the body’s immune system. They are also rich in magnesium – a key to enzyme function which has been linked to reducing the chance of developing type 2 diabetes, improving sleep and even reducing depression.

However, oats are also high in phytic acid which (in humans) binds to minerals such as calcium, magnesium, iron and zinc and limits their absorption and similarly inhibits important enzyme function needed for digestion. For detailed information and research on this topic, refer to the Weston Price Foundation.

Activation to the rescue

Fortunately, phytic acid in plant foods can be neutralised (to a large extent) by phytase, which is released by soaking in warm water with a little acid medium over a period of time. This process is commonly referred to as activation. As oats are low in phytase, the activation process can be helped along by the addition of some rye and by allowing the oats to soak for a little longer. I choose rye flakes as they’re inexpensive and readily available from health food stores.

I have enjoyed porridge for years – it’s a winter comfort food that warms me up and keeps me satiated all morning. Soaking the oats does not compromise the flavour at all so I have adopted the habit as part of an overall diet to improve digestive health.

Recipe

This recipe can be adapted for all types of milk but I find that almond milk, “drinking” coconut milk and good old fashioned whole cream dairy milk work best. I’m not a fan of soy milk in this recipe as I find the flavour doesn’t stack up.

Ingredients

  • 120g/4.25oz/1.5 cups of whole, organic rolled oats
  • 20g/0.75oz/ around 1 heaped tablespoon of rye flakes
  • 2 cups/500ml/17 fl oz of milk of your choice (I really like drinking coconut milk or activated almond milk – full cream dairy milk is also delicious)
  • 1 cup/250ml/8.5 fl oz of filtered water
  • 2 teaspoon fresh lemon juice or raw apple cider vinegar (you can also use whey or kefir but I prefer to use lemon juice or apple cider vinegar as they’re more readily available)
  • 1 teaspoon ground cinnamon (optional)

Method

Soak the oats, rye flakes and lemon juice/apple cider vinegar in around 2 cups of water for up to 24 hours (ideally at least 12 hours). There should be plenty of water to cover the oats, however the more water you use the more acid medium you will need to activate the oats.

Prior to cooking, drain the oats and rinse well, then add to a saucepan with the milk and filtered water. Cook over a low to medium heat, stirring occasionally. As the porridge starts to thicken, add the cinnamon. When the the mixture starts to bubble (this should take around 8 minutes), remove from the heat and allow to cool a little.

Serve topped with your favourite fruit and optionally a little extra cinnamon.

Notes

  1. You can also cook the porridge in the microwave – it will take around 6 minutes, however I prefer to cook on the stove as the microwave may denature the food.
  2. The porridge makes a great portable dish – divide into 2-3 glass dishes and top with berries. In my opinion it tastes great lukewarm as the flavour from the berries blends with the porridge.
  3. The porridge can be stored for up to 48 hours in the fridge

Serves 2 – 3

Corn Fritters

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corn-fritters-3

These corn fritters make a delicious savoury breakfast, and help you get your vegies in early in the day. Choose organic corn (unfortunately regular corn is typically genetically modified), and if you’re vegan choose an egg substitute.

Ingredients

Corn Fritters

  • 2 organic corn cobs (medium sized) OR one 400g tin or 14oz can of organic tinned corn
  • 2 large organic/free range eggs
  • 2 spring onions, finely chopped (or substitute with half a leek, finely chopped)
  • 1/4 bunch fresh parsley, finely chopped
  • 2 x tablespoons olive oil (30ml, ¼ of a cup)
  • Half a cup of buckwheat flour (around 70g)
  • ½ teaspoon of good quality mineral salt such as Himalayan pink salt or Celtic sea salt
  • ½ teaspoon freshly ground black pepper
  • Extra oil to grease the frying pan (around a tablespoon)

Topping

  • half an avocado
  • 2 tomatoes or half a dozen cherry tomatoes (choose red and yellow if available)
  • half a dozen basil leaves, chopped

Balsamic Dressing

  • 1 tablespoon cold pressed extra virgin olive oil
  • 1 tablespoon good quality aged balsamic

Method

If you have time, steam the corn for 20 minutes, allow to cool then with a knife remove the corn kernels from the cob and set aside. The corn will keep in the fridge for several days so you can steam in advance. If you prefer, use a tin of organic corn kernels, draining the liquid.

Beat the eggs in a bowl with a fork for around 20 seconds, then add the oil and stir in the buckwheat flour, salt and pepper until the dry mixture has been completely absorbed by the wet mixture. Add the corn kernels, spring onions and parsley, mix well.

Heat a frying pan to a medium heat. Once hot, add enough olive oil to cover the base of the pan. The mixture will make 6 fritters around 5cm or 2 inches in diameter. Fry the fritters in 2 batches (making 3 at a time). The first side will take around 5 minutes and the second side around 3-4 minutes.

While you’re cooking the fritters, chop the tomatoes and basil and separately mash the avocado. Mix the olive oil and balsamic to make a dressing.

Once the fritters are cooked, spread with mashed avocado and top with the tomato and basil mixture then drizzle with the balsamic dressing.

Serves 4

corn-fritters-4

 

Chilled Chia Breakfast Pudding

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chia_porridge

Hailed as a super food with good reason, Chia seeds are a great source of Omega-3 essential fatty acids, loaded with antioxidants and high in fibre.

If you like the texture of tapioca, this is a tasty and nutricious breakfast option that only takes a minute or so to make before you go to bed. Pop it in the fridge and it’s ready to eat in the morning. Serve with your favourite fruit and nuts and it will keep you satiated all morning.

Ingredients (serves 2)

  • 2 cups coconut milk (you can use almond milk if you prefer but I find the coconut milk gives a better flavour)
  • Half a cup of chia seeds
  • 1 teaspoon ground cinnamon
  • Pinch of stevia (equivalent to one heaped teaspoon of sugar) OPTIONAL

Mix ingredients together well, pop in the fridge overnight (around 8 hours is good but anything over 6 is ok).

Serve topped with your favourite fruit and activated nuts (hazelnuts and almonds work well).

Quinoa and Chia Bread

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quinoa-chia-bread

This is a delicious bread that’s dense and nutritious. I generally bake, allow to stand for a day then slice and place in the freezer. It’s great served with poached or boiled eggs, nut butter or a sweet preserve.

Before I had a food processor I used to make it in a blender (not ideal but it works fine enough).

Ingredients

  • 500g / 17.5oz quinoa (whole, uncooked – use any colour or a mixture of colours)
  • 100g / 3.5oz  chia seeds
  • 100ml / 3.4fl oz or 6.5 tablespoons coconut oil
  • 3/4 teaspoon bicarb soda
  • decent pinch of salt and pepper (to your liking)
  • juice of half a lemon (approx 30ml or 2 tablespoons)
  • 1 x tablespoon of apple cider vinegar

Method

Overnight:

  • Activate the quinoa by soaking it in water over night (cover the quinoa with plenty of water)
  • Soak the chia seeds in around 3/4 cup of water – the substance will set

To prepare:

  1. Grease a loaf baking tin
  2. If your coconut oil is set, place the container in some hot water to allow it to become runny
  3. Drain the quinoa and rinse thoroughly. Add to your food processor (or blender if you don’t have one)
  4. Preheat your oven to 180 degrees Celsius or 355 degrees Fahrenheit (10 minutes should be sufficient to allow the oven to fully heat)
  5. Add the chia mixture, coconut oil, salt, pepper, lemon juice, apple cider vinegar and 3/4 cup of water to the food processor (or blender)
  6. Blend on low for a couple of minutes until it forms a batter. Be careful not to liquify the whole mixture, at least half of the quinoa should remain whole
  7. Bake for 75 minutes. It should be firm but springy to touch. Insert a skewer to test, it should come out clean. If not bake for a further 15 minutes
  8. Leave to cool before slicing. I often leave overnight so that the bread doesn’t crumble when sliced, then cut into pieces approx 1.5com or half an inch thick. Keep in the fridge or place in an airtight container and freeze – it will keep in the freezer for several months

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