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.

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.

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.

Crab with warm zesty slaw

Serves - 3

This is a lovely fresh and light dish to have during the spring and summer months.

A mix between a pasta dish and a summer slaw salad. You can have this warm or chilled, as a main meal or starter size course in smaller portions.

Crab meat is rich in zinc, selenium, folate, B12 and omega 3 fatty acids.

Ingredients

• 250g crab meat

• 3 crab claws

• 1/4 celeriac root

• 1 courgette

• 1 carrot

• 5 asparagus spears

• 1 T avocado oil

• 2 T bio yoghurt

• 2 T paleo mayo

• 20 g flat leaf parsley

• 20 g dill

• 1 lemon (zest & juice)

• 20 g fennel bulb

• salt & pepper

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Method

1. Using a spiraliser, grater or vegetable peeler, create noodles from the celeriac, courgette and carrot.

2. Heat some avocado oil in a pan and wilt down the noodles.

3. Chop tips off the asparagus and half them. Add to the pan.

4. Using a vegetable peeler create strips from the asparagus stalks and add to the pan.

5. In a large mixing bowl, add the yoghurt, mayo, lemon zest and juice.

6. Finely chop and add herbs, fennel buld and mix.

7. Add and mix in the crab meat.

8. When the vegetable noodles are soft, add to the bowl and mix till well combined.

9. Serve warm with crab claw on top and a slice of lemon.

Papaya pavlova

Serves - 2

Papaya or Paw Paw is a tropical fruit packed full of enzymes that aid digestion and antioxidants that reduce inflammation. The orange flesh is high in Lycopene, which is great for heart health and protective against certain cancers.

Papaya seeds are high in fibre, vitamins and minerals and are useful for neutralising harmful bacteria, E. coli, Staphylococcus, Salmonella and parasites. They should be consumed in small amounts.

Ingredients

• 4 eggs whites

• 1 T powdered erythritol

• 1 T apple cider vinegar

• 10 drops vanilla stevia

• 1/4 papaya fruit & seeds (250 g)

• 200 ml whipping cream

• 1/4 vanilla pod

• pinch of cinnamon

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Method

1. Preheat oven to 180ºC / 350 F.

2. Whip egg whites in a large bowl with erythritol, stevia and vinegar to stiff peaks.

3. Spoon into nests on a baking sheet covered in parchment paper.

4. Bake for 10 mins till golden.

5. Once cooled place nest on serving plates.

6. Whip cream with the seeds from the vanilla pod.

7. Cup papaya into cubes, removing skin and reserving seeds.

8. Cover meringue nests with whipped cream, papaya cubes and seeds.

9. Dust with cinnamon.

Pollock with celeriac purée and wild garlic sauce

Serves - 2

Spring is such a wonderful season, when everything begins again and we start to get bright, sunny and warmer days.

The produce shop is stacked full of seasonal treats like wild garlic and purple sprouting broccoli.

Pollock is a wonderfully flakey white fish and a great alternative to cod as it’s very sustainable and recommended as a species we should be eating more of. Buy line-caught and netted day boat fish.

A great source of vitamin B12, phosphorous, and selenium.

Ingredients

• 2 Pollock fillets (170 g per person)

• 1/2 celeriac root

• 50 g leek

• 75 g wild garlic

• butter

• 100 ml coconut cream

• 120 g purple sprouting broccoli

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Method

1. Preheat the oven to 180ºC / 350 F

2. Peel and dice celeriac root, and add to a pan of boiling water with a pinch of pink salt. Simmer for 20 mins.

3. Place pollock fillets in a ceramic dish with a splash of water and a knob of butter. Bake in the oven for around 15 mins.

4. Wash and chop leek and add to small pan with a knob of butter. Sweat till slightly coloured.

5. Wash wild garlic and add to the leek and cook till wilted.

6. Add coconut cream and cook for 5 mins then blend using a stick blender.

7. Drain celeriac and add back to the pan with a knob of butter, salt and pepper. Blend with a stick blender.

8. Spoon garlic sauce onto each plate and spread around with the back of a spoon.

9. Scoop the celeriac puree into the middle and top with pollock fillet.

10. Serve with a side of purple sprouting broccoli.