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.

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.

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.

Almond tart with cherry sauce

Serves - 8

Cherries are amazing! Beautifully coloured these summer fruits are rich in antioxidants and anti-inflammatory compounds, vitamin C, potassium, magnesium, fibre and B vitamins.

Cherries and almonds are a lovely combination so I thought I would make a delicious wheat-free and processed sugar-free Bakewell tart inspired dish.

I’ve also added blueberries for extra nutrients, flavour and to create a lovely rich berry sauce. No need for any extra sweetening. Blueberries are high in antioxidants, fibre, vitamins C and K.

Nutrition per serving

Fat: 12 g

Carbs: 17 g / Fibre: 5 g (Net Carbs: 12 g)

Protein: 8 g

Ingredients

• 150 g ground almonds

• 4 eggs

• 50 g dates

• 2 t almond essense

• 1 t baking powder

• 25g flaked almonds

• 250 g cherries (de-stoned)

• 125 g blueberries (fresh or frozen)

• 2 t cinnamon

• 5 T water or chai tea

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Method

1. Preheat the oven to 180ºC / 350 F.

2. In a food processor blend dates, ground almonds till dates are well combined.

3. Add almond essence and egg yolks.

4. Whip eggs whites and add to the mixture.

5. Grease a loose bottom tart pan with butter or olive oil.

6. Spread the frangipane mixture into the pan, sprinkle with flakes almonds and bake for 20 mins.

7. In a saucepan heat cherries, blueberries, cinnamon and water.

8. Remove almond tart from the oven.

9. Serve hot or cold with cherry sauce and a pot of chai tea.

Harissa roast lamb & aubergine hummus bowl

Serves - 4

New season lamb is actually in season during Summer and Autumn time - though many assume it’s Spring.

Lamb is fantastic as it’s almost always raised on pasture. Slow cooking a shoulder joint produces the most succulent melt in the mouth meat with an amazing depth of flavour.

Aubergines are great for fibre, vitamins B1 and B6 and potassium. Pomegranates have a wonderful sharpness and sourness to them which cuts through lamb beautifully. They are high in vitamin C, fibre, potassium and antioxidants.

Nutrition per serving

Fat: 44 g

Carbs: 44 g / Fibre: 18 g (Net Carbs: 26 g)

Protein: 72 g

Ingredients

• 1 kg lamb shoulder

• 1 T harissa powder

• 250 ml water

• 2 aubergines

• 2 pointed red peppers

• 1/2 red cabbage

• 20 g flat leaf parsley

• 20 g fresh coriander

• 300 g hummus

• 1 pomegranate

• 4 T olive oil

• 1 T smoked paprika

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Method

1. Preheat oven to 220ºC / 430 F.

2. Rub lamb all over with harissa powder, place in a cast iron pot and allow the meat to come to room temperature.

3. Roast the lamb on high for 30 mins without the lid.

4. After 30 mins take the lamb out of the oven and reduce the temperature to 160ºC / 320 F.

5. Add a glass of water to the pot and return to the oven with the lid on and cook for 2.5 - 3 hours - checking hourly and adding more water if necessary.

6. Slice the aubergine lengthways into 8 strips. Do the same with the pointed pepper and add to a roasting tray.

7. Drizzle over olive oil and a little harissa and rub so everything is coated and roast for 1 hour.

8. Cut pomegranate in half, hold half in your hand with the cut side between your fingers over a bowl hit the back of the fruit with a wooden spoon so the seeds fall out.

9. Take lamb out of the oven transfer to a roasting tray and allow to rest for 20 mins before shredding with 2 forks.

10. Finely shred red cabbage and add to serving bowls.

11. Add roasted aubergine and peppers to the bowl.

12. Add pulled lamb, herb salad and hummus.

13. Mix paprika with olive oil and drizzle over hummus.

14. Top with pomegranate seeds and serve.

Beetroot fudge brownies

Serves - 5

I wanted to create a treat recipe with beetroot. Beets are incredibly nutritious and fantastic for blood and body tissue health. They are a great source of folate (B-9), vitamin C, potassium, iron, manganese and fibre.

For this recipe simply steam fresh beetroot for around 30 mins or until tender, no need to peel them. You can of course buy ready cooked beets.

I’ve sweetened this brownie with dried prunes and dates. Prunes are great for digestive health. They are a great source of fibre, potassium, manganese, copper, magnesium, Vitamins A, K, B6 and niacin (B-3).

This is just a small batch. You can double it up using 2 loaf tins with liners, or a larger baking tray (you may need to bake it for longer in a larger tray).

You could also add nuts, coffee or spices and serve with summer berries.

Ingredients

• 50 g steamed beetroots

• 50 g dried pitted prunes (partially rehydrated)

• 25 g chopped dates

• 100 ml chai tea

• 25 g ground almonds

• 1 egg

• 1/2 t baking powder

• 1 T almond butter

• 1 T cocoa powder

• 50 g 85 % dark chocolate

• 50 g butter

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Method

1. Preheat the oven to 180ºC / 350 F.

2. Chop prunes and dates to make sure all the stones have been removed.

3. In a food processor blend cooked beetroot, prunes, dates and chai tea.

4. Add egg, baking powder, ground almonds, cocoa powder, almond butter.

5. Melt butter and chocolate over a bain marie.

6. Pour into food processor and blend till smooth.

7. Pour the batter into a paper lined tin and bake for 20 mins (I used a loaf tin with paper liner).

8. A stick should come out clean, but it should still be gooey.

9. Allow to cool and then place in the fridge to firm up.

10. Once chilled and firm, slice and serve.

Simple chicken satay stir-fry

Serves - 4

This is a super quick, cheats chicken satay stir fry. Packed with nutrition and flavour.

Asparagus is an amazing vegetable and well worth buying often when it’s in season. It contains the amino acid asparagine which is a natural diuretic that can help with edema and tryptophan which can improve mood.

Holy basil is wonderful in this dish if you can get hold of some. It’s an adaptogen, which can help alleviate feelings of stress and anxiety and is also high in antioxidants.

This is a great recipe to use up beetroot greens and the stems add a lovely colour to the dish. Beet greens are loaded with nutrients, vitamins A, C, K, magnesium, potassium, copper and calcium. They are high in oxalates though which can be an issue for some people.

Ingredients

• 4 chicken breasts

• 1 T MCT or coconut oil

• 2 T Tamari

• 1 t sesame oil

• 1 onion

• 2 celery stalks

• 4 garlic cloves

• thumb of ginger

• 120 g asparagus

• 120 g tenderstem broccoli spears

• 300 g Beetroot greens or pak choi or cabbage

• 25 g holy basil

• 4 spring onions

• 2 t chilli flakes

• 2 T tamari

• 1 T sesame oil

• 2 T nut butter

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Method

1. Cut chicken breasts into strips and marinate in tamari, mct oil and sesame oil.

2. Slice onion and celery and cook in a pan with mct oil till caramelised.

3. Peel ginger with a spoon, and then cut into matchsticks.

4. Slice and chop garlic into matchsticks and add garlic and ginger to the pan.

5. Chop asparagus spears and broccoli into bite size pieces and add to the pan.

6. Wash beetroot greens thoroughly, chop and add to the pan.

7. Allow to wilt and then add chilli, tamari, sesame oil, nut butter and holy basil leaves.

8. Skewer the marinated chicken onto 4 skewers.

9. Cook on a hot griddle or BBQ for around 15 mins, turning regularly until golden and cooked through.

10. Plate up stir fried vegetables into wide bowls, top with chopped spring onions and chicken skewers.

Lemon almond scones with berry jam

Serves - 8

When fresh berries are in season and you fancy a treat, these low carb scones with fresh sugar-free jam makes the perfect cream tea that won't raise your blood glucose levels.

The scones are flourless and only have a small amount of sweetener added. The jam is made from fresh berries and gelatine. Citrus pectin and gelatine are both healing for the gut lining.

Serve with a little whipped cream with vanilla, or a dairy free alternative.

Ingredients

• 200g almonds (ground or flour)

• 40g coconut flour

• 2 eggs

• 100g butter (melted)

• 1 T erythritol

• 2 t baking powder

• 1 t vanilla essence

• 1 lemon (grated zest and juice)

• 250g raspberries, strawberries, cherries

• 1 T erythritol

• 1 t gelatine granules

• 3 T water

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Method

1. Preheat oven to 180 ºC / 350 F.

2. Mix all scone ingredients in a bowl.

3. Grease an 8 hole muffin tin with butter and spoon in scone batter.

4. Bake scones for 20 mins.

5. Heat strawberries, raspberries, cherries, water and sweetener in a saucepan.

6. Add gelatine granules as per packet instructions.

7. Pour into a small bowl, cool and chill in the fridge for a few hours.

8. Serve scones and jam with whipped or clotted cream.

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.