Smoked salmon, asparagus and poached egg

Serves - 1

A lovely breakfast or brunch, packed with anti-inflammatory omega 3 fatty acids, and detoxifying asparagus. Super low carb, high protein, healthy fats and perfect brain food.

Nutrition per serving

Fat: 12 g

Carbs: 4 g / Fibre: 2 g (Net Carbs: 2 g)

Protein: 38 g

Ingredients

• 60 g smoked salmon

• 1 egg

• 30 g spinach

• 60 g asparagus spears

• salt & pepper

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Method

1. Simmer or panfry asparagus for 6-7 mins.

2. Bring a pan of water to the boil to poach the egg.

3. Once the water is boiled reduce heat to a simmer.

4. Crack egg into a separate ramekin and gently add to the pan of simmering water.

5. Poach for 3-4 mins.

6. Wilt washed spinach in a hot dry pan, and then plate up.

7. Top spinach with asparagus, poached egg and serve with smoked salmon, salt & pepper.

Coconut crusted cod bites with celeriac chips

Serves - 2

Fish and chips! Enjoy a lower carb version of the classic Friday night seaside supper as a treat. It’s best to limit fried foods to the very occasional treat.

Coconut makes a delicious replacement for breadcrumb. It’s more delicate so be extra careful handling it while cooking. You can fry these or try baking them in the oven, but I think shallow frying gives the best results, and cooks the quickest taking only a few minutes.

Celeriac makes a great potato alternative here.

Nutrition per serving

Fat: 50 g

Carbs: 24 g / Fibre: 9 g (Net Carbs: 15 g)

Protein: 29 g

Ingredients

• 2 cod fillets

• 1 T coconut flour

• 1 egg - beaten

• 4 T desiccated coconut

• 3 T coconut oil for shallow frying

• 200g celeriac

• 20 g butter (melted)

• 1/2 t salt

• 1 t nutmeg or paprika (optional)

• 30 g pea shoots

• 1 T avocado oil

• 1/2 T apple cider vinegar

• lemon wedge

• 2 T paleo mayo

• sprig dill

• 2 t dijon

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Method

1. Preheat oven to 180ºC / 350 F.

2. Peel and cut celeriac into fries, toss in melted butter and bake for 40 mins.

3. Cut cod loin into bite size portions.

4. In a shallow dish add 1 T coconut flour.

5. In a second dish whisk the egg.

6. In a third add desiccated coconut.

7. Dip the cod bite in the coconut flour, then egg wash, coat in desiccated coconut and back into coconut flour to coat fully.

8. Shallow fry in coconut oil till golden and cooked through, turning carefully.

9. Add pea shoots to a plate and dress with oil and vinegar.

10. Mix mayonnaise with mustard and chopped dill.

11. Add cod bites, celeriac chips, dill mayonnaise and lemon wedge.

Cauliflower kedgeree

Serves - 2

I thought I would make a low carb version of this classic dish. Feel free to mix in some rice if your body can process it well, though it’s pretty delicious without.

Nutrition per serving

Fat: 15 g

Carbs: 20 g / Fibre: 8 g (Net Carbs: 12 g)

Protein: 35 g

Ingredients

• 2 smoked haddock fillets

• 1/2 cauliflower

• 20 g butter

• 1 T turmeric

• 1 t garam masala

• 6 cardamon pods

• 1 onion

• 100 g asparagus tips

• 30 g parsley

• 2 eggs

• lemon wedges

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Method

1. Preheat the oven to 180ºC / 350 F.

2. Break cauliflower into florets and process in a food processor.

3. Spread onto a baking tray and mix in spices and butter.

4. Bake for 40 mins, stir-ing half way through.

5. Dice onion and sweat in a pan on low till caramelised.

6. Place haddock fillets in a ceramic dish with a splash of water and a knob of butter.

7. Bake haddock for 10-15 mins.

8. Chop asparagus spears and add to the cauliflower for the last 10 mins of cooking.

9. Hard boil the eggs for 6 mins.

10. Plunge into cold water then peel and slice.

11. Roughly chop parsley and mix through cauliflower.

12. Plate up cauliflower, top with haddock and hard-boiled eggs and a wedge of lemon.

Asparagus & avocado soup

Serves - 2

This is a lovely cleansing soup. Asparagus contains amino acid asparagine which has diuretic properties and is also high in fibre so great for gut health. Avocado adds a creaminess and also packs a nutrient punch of healthy fats, fibre, potassium and many other vitamins and minerals.

Nutrition per serving

Fat: 18 g

Carbs: 17 g / Fiber: 7 g (Net Carbs: 10 g)

Protein: 4 g

Ingredients

• 150 g Asparagus

• 2 celery stalks

• 1 onion

• 1 clove of garlic

• 20 g butter

• 500 ml chicken bone broth or water

• 1/2 avocado

• 10 g dill

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Method

1. Finely dice onion and celery.

2. Heat butter in a pan and add onion, celery and crushed garlic.

3. Sweat for 10 mins.

4. Chop asparagus into chunks and add to the pan.

5. Cook for 10 mins.

6. Add stock or water and simmer on low for 10 mins.

7. Salt and pepper to taste.

8. Add avocado and then blend. You can reserve a few spoonfuls of veg to mix back in if you like a chunky soup.

9. Serve sprinkled with chopped dill.

Ginger soda

Serves - 1

Spice up some sparkling mineral water for a super healthy ginger beer inspired beverage, without all the sugar.

Nutrition per serving

Fat: 0 g

Carbs: 4 g / Fiber: 0 g (Net Carbs: 4 g)

Protein: 0 g

Calcium 38mg

Potassium 57mg

Ingredients

• 2 t grated ginger

• 1 t ground ginger

• 1/2 grapefruit

• 400 ml sparkling water

• 3 drops of vanilla stevia (optional)

• ice

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Method

1. Grate ginger and add to a mixing jug.

2. Add ground ginger and sparkling water.

3. Cut the peel off a grapefruit. Use 2 slices as decoration and freeze the remaining for drinks.

4. Juice the flesh into the jug and mix.

5. Add stevia if you like it sweeter.

6. Pour over ice and garnish with grapefruit peel.

Chocolate almond torte

Serves - 8

This chocolate torte is rich and delicious, and you can tailor it to your liking with all kinds of flavour additions. I first made a flourless chocolate almond torte many years ago when my mum discovered she was intolerant to wheat. I was worried it would be dry as the top cracked in the oven, but when we cut into it it was rich and moist and amazing!

This version is even better as there is no added sugar, and with the addition of nuts is very like a brownie.

Nutrition per serving

Fat: 22 g

Carbs: 13 g / Fiber: 2 g (Net Carbs: 11 g)

Protein: 5 g

Ingredients

• 100 g Chocolate 85% cocoa

• 100 g Butter

• 2 Eggs

• 50 g Erythritol

• 50 g Almond Flour

• 50 g Toasted Chopped Nuts

• 2 T Rum, Brandy or Espresso (optional)

• 1 t spice (optional)

• Sea Salt to taste

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Method

1. Preheat the oven to 180 ºC / 350 F.

2. Chop and melt butter and chocolate over a bain-marie.

3. Separate eggs and mix yolks with sweetener until pale.

4. Stir in the cooled chocolate mixture and add the almond flour, nuts and any additional flavourings.

5. Whisk eggs whites until stiff and then fold into the mixture.

6. Pour batter into a loose bottom torte pan, and bake for 20 mins.

7. Cool and serve with raspberries.

Roast chicken, leek & mushroom pie

Serves - 6

I spotted gluten free puff pastry (ready rolled) at the supermarket and thought I’d make a chicken pie. It’s rare I buy products like this but every once in a while it’s a lovely treat. This pastry is made from rice flour, pea flour and buckwheat flour.

This recipe is part roast chicken part stew, then topped with a golden puff pastry square.

Nutrition per serving

Fat: 43 g

Carbs: 32 g / Fibre: 5 g (Net Carbs: 27 g)

Protein: 79 g

Ingredients

• 1.5 kg whole chicken

• 1 t smoked paprika

• 20 g butter

• 1 leek

• 200 g field mushrooms

• 30 g fresh thyme

• 200 ml white wine

• 3 T Crème fraîche

• 300 g gluten-free puff pastry

• 1 egg

• 300 g green beans

• olive oil

• salt & pepper

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Method

1. Preheat oven to 180ºC / 350 F.

2. Bring chicken to room temperature, place in a large roasting dish, rub with smoked paprika.

3. Place butter on top of chicken and roast for 1 hour and 20 mins.

4. Remove from chicken and allow to rest.

5. Pour fat and jus from the roasting tin into a large pan.

6. Chop and wash leek, and add to the pan and cook down for 10 mins.

7. Peel and chop field mushrooms and add to the leeks. Pick and add fresh thyme and cook down for 20-30 mins.

8. Shred all chicken meat off the bone. You can use the carcass to make bone broth and freeze for future use.

9. Add wine to leek and mushroom mixture and cook off alcohol for 5 mins.

10. Stir in crème fraîche and add chicken.

11. Cut pastry into 50 g rectangles, place on a baking sheet, score diagonally with a sharp knife and brush with egg wash.

12. Bake pastry pie tops for 20 mins.

13. Simmer green beans for 5 mins, drain and serve drizzled with olive oil, salt and pepper.

14. Dish up pie mixture onto plates, top with golden pastry tops and green beans.

Ratatouille

Serves - 4

Lovely hearty vegetable stew bursting with fibre and medicinal herbs.

Oregano’s antibacterial and antioxidant properties makes it a very useful addition to a gut health protocol as it send bad bacteria packing and may also protect against some viruses. It also neutralises free radicals and reduces inflammation.

Nutrition per serving

Fat: 5 g

Carbs: 21 g / Fibre: 9 g (Net Carbs: 12 g)

Protein: 5 g

Ingredients

• 1 aubergine

• 1 courgette

• 1 onion

• 1 red pepper

• 6 mushrooms

• 2 cloves garlic

• 400g tinned tomatoes

• 2 T oregano (fresh or dried)

• 1 t smoked paprika

• 1 t chilli flakes

• avocado oil

• mozzarella (optional)

• olive oil

• salt & pepper

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Method

1. Preheat oven to 180ºC / 350 F.

2. Cut aubergine, courgette, onion and red pepper into chunks.

3. Drizzle with avocado oil and 1 T oregano and bake for 30 - 40 mins.

4. In a pan sweat garlic in avocado oil.

5. Add tinned tomatoes and herbs.

6. Fill the empty tin half full of water, pour that in and simmer for 10 mins.

7. Add roasted veg to the pan and continue to cook for another 20 mins.

8. Serve ratatouille with mozzarella and a drizzle of olive oil, salt and pepper.

Spiced apple & oat crumble

Serves - 6

This crumble is nutty, buttery and delicious and so easy to make. There is no additional sugar added, just a tiny amount of maple syrup. The topping is wheat and gluten free.

This recipe is high in fibre, making it a great dessert option for balanced blood sugar and gut health. I haven’t added additional sweetness to the apple mix, I think the sharpness works well. If you want to add more sweetness you can add raisins to the apple mixture or serve with custard for a sweet - sour contrast.

Nutrition per serving

Fat: 21 g

Carbs: 33 g / Fiber: 7 g (Net Carbs: 26 g)

Protein: 7 g

Ingredients

• 1 kg Bramley apples (3 large cooking apples)

• 2 t ground cinnamon

• 1/4 t ground allspice

• 1/4 t ground cloves

• 100 g ground almonds

• 100 g oats

• 50 g roughly chopped walnuts

• 50 g butter

• 1 T maple syrup

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Method

1. Pre-heat oven to 180ºC / 350 F.

2. Wash, core and slice apples leaving the skin on.

3. Cut apples into chunks, I cut each apple into 24 pieces.

4. In a large pan add apple chunks, water and spices, and stew for 25 mins, stirring regularly.

5. In a large mixing bowl, mix ground almonds, oats and chopped walnut pieces.

6. Mix in oats and chopped walnuts and spread oat topping over apple slices.

7. Melt butter in a small pan and once melted stir in maple syrup.

8. Pour over oat mixture and mix thoroughly.

9. Add partially stewed apples to an overproof dish.

10. Top with oat mixture and bake for 30-40 mins, till golden on top.

11. Serve hot with cream or custard.

Beetroot & carrot soup

Serves - 4

This is a lovely soup to enjoy as Autumn begins to set in. You can spice it up however you like. Here I’ve used tandoori masala spice, a mixture of ginger, garlic, fenugreek, mace, cassia, clove cumin, pepper and cardamon.

Beetroot is amazing for the blood. Beets contain fibre, vitamin B9, manganese, potassium, iron, and vitamin C. Carrots are great for eye health and hormone balance. The orange colour is beta carotene which converts into vitamin A. They also contain B6 + B7 (biotin), potassium, and vitamins K1 which coagulates the blood and improves bone health.

Nutrition per serving

Fat: 6 g

Carbs: 17 g / Fiber: 4 g (Net Carbs: 13 g)

Protein: 2 g

Ingredients

• 300 g beetroots

• 200 g carrots

• 1 red onion

• 2 celery stalks

• 1 clove garlic

• 1 T olive oil

• 1 t tandoori masala

• 1/2 t chilli flakes

• splash of Worcestershire sauce (optional)

• Feta cheese (optional)

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Method

1. Dice onion and celery and add to a large pan with olive oil and sweat down for 10 mins.

2. Wash and chop carrot and beets with skin on, add to the pan and cook for 10 mins.

3. Add water and simmer on low for another 10 - 20 mins, till the veg is tender (use a sharp knife to test).

4. Allow soup to cool slightly and carefully blend using a stick blender, or liquidiser (be careful, hot soup can be explosive).

5. Serve in bowls with a crumble of feta cheese on top.

Lemon, honey & almond cake

Serves - 8

This simple and deliciously moist lemon and almond cake is sweetened with honey. Use honey in moderation as a nutritious sugar alternative. For maximum nutrition choose raw honey which contains bee pollen and propolis. Darker honey has a a stronger flavour and provides more beneficial enzymes, vitamins and minerals.

I use natural sources of sugar like honey, maple syrup and very sweet fruit very occasionally.

Nutrition per serving

Fat: 21 g

Carbs: 19 g / Fiber: 5 g (Net Carbs: 14 g)

Protein: 11 g

Ingredients

• 2 lemons

• 4 eggs

• 250g ground almonds

• 100 g raw honey

• 1 t vanilla extract

• 1 t baking powder

• 50 g flakes almonds

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Method

1. Pre-heat the oven to 180ºC / 350 F.

2. Using 2 large mixing bowls, separate egg yolks and whites between bowls.

3. Whip up eggs whites to soft peaks.

4. Grate the zest of both lemons and squeeze the juice from one of them.

5. Add lemon zest, juice, honey and vanilla to the bowl with egg yolks.

6. Add baking powder and ground almonds to egg yolk mixture.

7. Fold eggs whites into yolk mixture, keeping as much air in as possible.

8. Grease a 20cm loose bottom cake tin, and add cake mix.

9. Sprinkle top with flaked almonds.

10. Bake for 30 mins.

Crustless spanakopita

Serves - 4

Spanakopita is a wonderful greek dish that is traditionally wrapped in crispy filo pastry which is completely delicious. I used to order it all the time in a great cafe in Camden town, when I worked there many years ago.

I’ve created this version simply leaving out the filo - and it’s still delicious.

Nutrition per serving

Fat: 20 g

Carbs: 8 g / Fiber: 3 g (Net Carbs: 5 g)

Protein: 17 g

Ingredients

• 2 onions

• 1 celery stalk

• 2 cloves garlic

• 200g defrosted frozen spinach (water squeezed out)

• 200g Feta cheese (optional)

• 15 g parsley

• 15 g dill

• 4 eggs

• 1 T cream or coconut cream

• 1 t nutmeg

• salt & pepper

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Method

1. Preheat oven to 180ºC / 350 F.

2. Dice onion and celery.

3. Heat coconut oil in a pan and fry onion, celery till coloured.

4. Crush and add garlic and fry for a few more minutes.

5. Crack eggs into a large mixing bowl with cream cheese and mix.

6. Add nutmeg, chopped herbs, salt and pepper and feta cheese.

7. Add onion mix, spinach and combine well.

8. Pour into a baking dish and bake for 45 mins.

Miso noodle soup

Serves - 1

Super noodles - the healthier version! This is a super quick meal to make, 10 mins to create from scratch. Make up an individual bowl, or create enough for the whole family. You can add in whatever ingredients you like. If you want a lower carb version replace the rice noodles with courgette noodles.

Miso is fermented and very healthy for your digestive and immune systems. This is a recipe I would recommend on phase 3 of my program, to heal and support gut health.

Nutrition per serving

Fat: 42 g

Carbs: 52 g / Fiber: 5 g (Net Carbs: 47 g)

Protein: 12 g

Ingredients

• 1 small leek

• 1 t coconut oil

• 2 pak choi

• 500 ml water

• 45g portion of instant rice noodles

• 1 T miso

• 1 T tamari

• 1 T sesame oil

• 1 t peanut butter

• 1 T fish sauce

• 1/2 t Chinese 5 spice powder

• 1 t collagen powder (optional)

• 1/2 t chilli flakes (optional)

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Method

1. Chop leek and sweat down in coconut oil in a small pan.

2. Shred the base of the pak choi, leaving the green leaf section longer and add to the leeks.

3. Once wilted add boiling water and rice noodles and turn off the heat.

4. Add all the other ingredients and stir for a few minutes till all combined and noodles are softened.

5. Serve with chilli flakes and enjoy!

Buckwheat pancakes with maple syrup

Serves - 2

It’s pancake day!!!

Buckwheat is a great wheat alternative and not part of the wheat family at all. It is naturally lower in sugars and higher in fibre. Psyllium husk is a great source of soluble fibre, and so easy to add to dishes. Adding it will thicken the mixture over time, so you may need to keep adding more milk.

The addition of fibre and spices in this recipe help with digestion and blood sugar balance. Have with a chai tea, ginger tea or green tea for even more digestive support.

Nutrition per serving

Fat: 30 g

Carbs: 16 g / Fiber: 6 g (Net Carbs: 10 g)

Protein: 10 g

Ingredients

• 2 eggs

• 1 T oats

• 1 T buckwheat flour

• 1 T psyllium husk (optional)

• 200 ml whole milk

• 1 T cinnamon

• 1 t vanilla extract

• 1/2 t ground cardamon

• 4 t butter for frying

• 4 T maple syrup
  

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Method

1. Crack eggs into a large mixing bowl.

2. Add oats, buckwheat flour, psyllium husk, spices and milk.

3. Whisk until well combined. Mixture will thicken up over time.

4. Heat butter in a frying pan, ladle in pancake mixture and cook till the edges appear golden.

5. Flip and cook the other side.

6. Serve with maple syrup.

Chilli ginger beef

Serves - 2

A great recipe to give you a boost! Ginger and garlic are great for your metabolic and immune health.

Beef is an amazing protein source for building strong and lean muscles. Also a great source of iron, zinc, selenium, B vitamins and phosphorus.

It’s also super easy and quick to make.

Nutrition per serving

Fat: 35 g

Carbs: 10 g / Fiber: 3 g (Net Carbs: 7 g)

Protein: 32 g

Ingredients

• 2 fillet steaks

• thumb of ginger

• 2 garlic clove

• 1 t Chinese 5 spice

• 1 onion

• 1 pak choi

• 1/2 fennel bulb

• 1 t chilli flakes

• 1 T coconut oil

• 1 T tamari

• 2 T sesame oil

• 20 g coriander or holy basil

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Method

1. Slice onion into half moons, and shred fennel bulb.

2. Heat coconut oil in a wok.

3. Chop garlic and ginger into thin strips and add to the pan.

4. Add onion, fennel, pak choi and the rest of the spices.

5. Stir fry for 5-10 mins.

6. Roughly chop and add coriander or holy basil.

7. Rub steak with coconut oil, fresh cracked pepper and some spices if you like and fry separately for 3 mins each side - so still pink in the middle.

8. Once cooked rest for a moment then slice into thin strips and serve on top of stir fried veg.

Blueberry & cherry crumble

Serves - 4

This is a lovely dish to make with fresh or frozen berries. Here I’ve used frozen blueberries and cherries - so handy to have in the freezer for whenever you need them, but you can use any berries you prefer.

This crumble is buttery and delicious and so easy to make. You can make it with more fruit in a deeper dish if you want. I quite like the drier consistency of this version, with a drizzle of cream.

Nutrition per serving

Fat: 32 g

Carbs: 42 g / Fiber: 10 g (Net Carbs: 32 g)

Protein: 12 g

Ingredients

• 200 g frozen blueberries

• 200 g frozen cherries

• 2 t ground cinnamon

• 50 g butter (softened)

• 100 g ground almonds

• 100 g oats

• 50 g walnuts

• 1 T maple syrup

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Method

1. Preheat the oven to 180ºC / 350 F.

2. Add frozen berries to a ceramic dish and sprinkle over ground cinnamon.

3. In a mixing bowl mix together butter, ground almonds, oats, and nuts to form a crumble mix.

4. Add maple syrup, mix through and cover over the fruit.

5. Bake for 30 mins, checking and mixing the topping to stop it over browning.

6. Serve with cream or yoghurt.

Spinach curry with cauli pilau & quick lime pickle

Serves - 4

When I worked near Exmouth Market in London I would often get a delicious spinach and agushi curry for lunch from a Ghanaian street food vendor, served with jollof rice and plantains. I thought I would like to use that dish as inspiration, but when I started making it, it developed into more of an Indian dish.

Served with a cauliflower pilau and a cheaters quick lime pickle using preserved lemons (inspired by a Jamie Oliver recipe).

Nutrition per serving

Fat: 20 g

Carbs: 34 g / Fiber: 15 g (Net Carbs: 19 g)

Protein: 11 g

Ingredients

• 650 g frozen spinach or 500 g fresh spinach

• 1 onion

• 1 T coconut oil

• 1 T grated garlic

• 1 T fresh grated ginger

• 2 t smoked paprika

• 1/2 hot smoked paprika

• 2 t mild curry powder

• 2 t garam masala

• 50 g pumpkin seeds

• 400 ml chopped tomatoes

• 200 ml coconut milk or cream

• 500g cauliflower

• 1 t cinnamon

• 1 t turmeric

• 6 cardamon pods

• 800 ml boiled water

• knob of butter

• 2 limes

• 100 g preserved lemon

• 2 t tandoori masala powder

• 2 T tomato puree

• 1 T fresh grated ginger

• 20 g fresh coriander leaves

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Method

1. Dice onion and fry in coconut oil in a large pot on low till slightly caramelised.

2. Grate and add garlic, fresh ginger, spices and cook for a few minutes.

3. Add the defrosted and drained or fresh spinach and cook for 10 mins.

4. Add chopped tomatoes and coconut milk.

5. Blend pumpkin seeds, add to the pot and simmer on low for 15-20 mins.

6. Blend the cauliflower till it resembles rice.

7. Add to a saucepan with cinnamon, turmeric, cardamon pods and boiled water to cover.

8. Simmer for 15-20 mins.

9. Grate and squeeze the limes.

10. Chop the preserved lemon, remove any pips and mix with the lime zest and juice.

11. Grate and add ginger, spices, tomato puree and chopped coriander and mix well.

12. Drain cauliflower and serve with spinach curry and quick lime pickle.

Spiced baked pears with mascarpone & walnuts

Serves - 4

Feel the magic of the festive season with these spiced baked pears. Using only the natural sweetness of the fruit this is the perfect way to eat carbs - consuming the whole fruit, including the peel and cooking for maximum nutrient absorption.

Pears are in season in Autumn and Winter and are an excellent source of fibre, potassium, and vitamins C and K. Plums add a lovely sweetness to this dish and are a good source of fibre and vitamin C.

Mascarpone with rum make this dish quite decadent and great for special occasions!

Nutrition per serving

Fat: 14 g

Carbs: 42 g / Fiber: 9 g (Net Carbs: 33 g)

Protein: 4 g

Ingredients

• 4 pears

• 4 plums

• 1 t cinnamon

• 2 star anise

• 400 ml chai tea

• 200 g mascarpone or greek yoghurt

• 25 ml Rum (optional)

• 50 g toasted walnut pieces

• dusting of cinnamon

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Method

1. Preheat the oven to 180ºC / 350 F.

2. Wash and cut pears in half leaving the stalk in.

3. Use a spoon or melon baller to remove seeds.

4. Brew chai tea for a few minutes and remove tea bag.

5. Cut plums in half, remove stones and then cut into quarters.

6. Add to a saucepan with chai tea and star anise and simmer for 15 mins.

7. Mash plums with fork or potato masher and pour the mixture into an oven proof dish.

8. Top mixture with pear halves and dust with cinnamon.

9. Bake for 30 - 45 minutes - till pears are cooked.

10. Mix mascarpone with rum if using.

11. Remove dish from the oven and divide pears and plum mixture between serving bowls.

12. Add mascarpone or greek yoghurt, toasted walnuts and dusting of cinnamon.

Chocolate & black bean chilli

Serves - 4

This is one of my absolute favourite recipes. Indulgent and packed full of nutrition. I had it for the fist time in a gastropub in south London many years ago, and was blown away by how delicious it was, I tried to recreate it.

Black beans are high in resistant starch, which is a powerful prebiotic. They are also high in phytonutrients, flavonoids, protein, magnesium and zinc. I much prefer them to the usual kidney beans traditionally used in chilli recipes. Cocoa is also a powerful prebiotic and rich in antioxidants - as well as being totally delicious.

This is perfect served with cauliflower rice or brown rice and topped with guacamole or soured cream.

Nutrition per serving

Fat: 31 g

Carbs: 20 g / Fiber: 7 g (Net Carbs: 13 g)

Protein: 26 g

Ingredients

• 500g minced beef

• 1 large onion (finely chopped)

• 3 cloves garlic

• 1 T coconut oil or beef dripping

• 3 t cumin

• 2 t coriander

• 1 t smoked paprika

• 1 t chilli powder

• 2 t cocoa powder or 2 squares of dark chocolate

• 400g black beans (cooked)

• 400g tinned plum tomatoes

• 200 ml water

• 1 T tomato puree

• handful coriander leaves

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Method

1. In a large pan, melt oil and fry onion.

2. Add crushed garlic and 1 t cumin.

3. Add beef and cook till browned.

4. Add black beans and cook for 10 mins.

5. Add tinned tomatoes, puree, water, cocoa and the rest of the spices.

6. Let simmer for 30-40 mins

7. Serve with roasted cauliflower rice and guacamole.

Chocolate fondant

Serves - 2

Rich dark chocolate pudding, perfect with seasonal berries and a splash of cream.

This recipe is so indulgent - you can’t believe it won’t pile on the pounds! It’s a real dinner party dessert winner, but is actually super simple to make make - just make sure your moulds are nonstick otherwise you may need to serve them in their pots - which is also fine.

Nutrition per serving

Fat: 38 g

Carbs: 7 g / Fibre: 2 g (Net Carbs: 5 g)

Protein: 8 g

Ingredients

• 2 eggs

• 2 t ground almonds

• 40 g butter

• 50 g chocolate 85%

• 2 t cocoa powder

• 1 t olive oil or avocado oil.

• seasonal berries

• pouring cream (optional)

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Method

1. Pre-heat oven to 180ºC / 350 F.

2. Melt butter and 40 g of chocolate (reserving 10 g for the melting centres of the pudding) over a bain-marie or in the microwave.

3. Mix in ground almonds.

4. Mix through eggs with a whisk.

5. Grease 2 non stick pudding moulds or holes in a muffin tin with little olive oil or avocado oil.

6. Pour in chocolate mixture.

7. Break remaining choc into small chunks and insert into the centre of each pudding.

8. Bake for 7 mins.

9. Remove puddings with a knife or spoon and serve with fresh seasonal berries and pouring cream.