This morning, I posted on Instagram a graph of the rapid decline of my patients blood sugar, after 3 months of diligent work on nutrition. It can really change your life!
Here are a few recipes, and I will add more each day – to help you on your path to whole wellness, whole foods, and a newer more energetic you !
Spring Dinners – Veg and Pescetarian
- 25 g grass-fed butter or 2 tbsp. olive oil
- 1 onion roughly chopped
- 1 garlic roughly chopped
- 1 celery stalk sliced
- 1 medium sweet potato/yam
- 1 large cauliflower trimmed and roughly chopped
- 750ml of organic chicken or veg stock
- 1 bay leaf
- freshly ground Himalayan salt and black pepper
Heat the butter in large saucepan, medium heat. Add in onion, garlic, celery and potato, reduce the heat and cover the pan for 5-10 mins until veg are softened.
Add in cauliflower, stock, and bay leaf. Bring to a boil, reduce the heat, cover and simmer for about 15 minutes or until the cauliflower and potato are completely tender. Remove the bay leaf, and then puree the soup until smooth.
For a kick, TOP with Feisty Chili oil
Saag Paneer (cheese and spinach)
- 400g spinach
- 2 tbsp. olive oil
- 1 onion thinly sliced
- 1 garlic clove finely chopped
- ½ red chili deseeded and finely chopped
- 1 good tsp. grated fresh ginger
- 2 tsp. garam masala
- 200g paneer, cut into cubes
- 4-6 tbsp coconut cream ( double cream is the real recipe, I substitute)
- freshly ground salt and pepper
Wash spinach thoroughly then pack it, with just the water that clings to it into a saucepan. Cover and put over medium heat and cook until the spinach has wilted with own liquid. Drain and leave in colander to cool. When cool enough to handle, squeeze out as much liquid as you can with your hands, then chop the spinach roughly.
Heat the oil in a frying pan and gently heat the onion for 5-10 mines (until soft)
Add garlic, chili (if using) ginger, garam masala and cubed paneer. Cook for another couple of minutes, and then add the chopped spinach and cream. Cook briefly to warm through – Serve with pitta bread or chapattis.
Lentils with Watercress and onions (serve with Rice)
- 100g red lentils
- 1 garlic clove, finely chopped
- 200-250g watercress
- 2 tbsp. olive oil
- 1 onion
- Freshly ground black pepper and sea salt
Put Lentils and chipped garlic in the saucepan of 400ml of water, stirring often for about 20mins until mixture is thick and lentils are starting to break down if a more water is necessary. Bring a pan of water to a boil, drop in watercress and cook for a minute or until completely wilted. Drain and leave in colander – squeeze out all water then chop finely. Heat the oil in a frying pan over medium heat, add in onion and fry for 10 minutes, stirring often and keeping the heat at medium.
Combine cooked lentils with chopped watercress and cooked onion. Serve with Rice.
Avocado & houmous salad
- Handfuls of lettuce/salad leaves
- 1 large avocado
- Few tbsp. of humous (recipe to follow)
- Extra virgin olive oil
- Parmesan to flavor
- Freshly ground black pepper
- Arrange salad leaves in deep serving dish, cut avocado into long slices. Add humous, to each plate then trickle on oil. Finish each dish with shaving of cheese
- Fishcakes (also can make extra to freeze J)
- 2 large baking potatoes
- 400g fish fillets- try Pollock salmon or mackerel sustainably caught
- Olive oil for brushing/ Coconut oil for frying
- 1 small onion finely chopped
- 1 tbsp. chopped parsley
- Grated lemon zest
- Freshly ground black pepper (To finish)
- 2 tbsp. plain flour
- 1 large egg, beaten
- 75 g breadcrumbs //panko gluten free crumbs
Preheat oven to 200C. Bake the potatoes for 1-1.5hrs until tender. Cur in half and scrape out the flesh and either mash it or rice it into a large bowl. Meanwhile, brush the fillets with oil and lay skin-side down in a foil lined ovenproof dish. Bake for 10mins/cooked thoroughly. Leave to cook and break into flakes, discarding the skin and bones. Add to the potato.
Heat 1-2 tbsp. oil in a small frying pan over medium heat. Add the onion and fry gently for 10 minutes until soft and golden. Add to the fish and the potato and parsley, lemon zest, pepper.
Take heaped desert spoonful’s of the mixture, roll into balls and then squash gently to form your cakes, no more than 2.5 cm thick. Dip each fishcake in flour, and then dust off excess. Dip in beaten egg and let the excess drain off, then coat with breadcrumbs, patting then on lightly.
To cook, heat a thin layer of oil (about 1mm) in a non-stick frying pan over a medium heat. Add the fishcakes and fry for about 3 minutes until the base is golden brown and crusted. Carefully flip them over and cook for another 3 minutes or so, or until golden brown and PIPING hot in the middle. Serve with peas, or cucumber sticks…