This is a gorgeous, thick smoothie and really creamy. It’s my favourite breakfast at the moment. I like to make it so thick I can eat it with a spoon but that’s just me. To thin, add more non-dairy milk. Or more avocado to make it even thicker. The stevia drops are important here because otherwise there will not be the slightest hint of sweetness. I love this smoothie because it fits in well with a paleo way of eating, which makes me feel SO much more energetic. This smoothie will keep you going for hours because the good fats keep you fuller longer.
For 1 big eater
200 ml unsweetened additive-free coconut milk (or use 3 tbs full fat coconut milk from can and top up with water)
1 heaped tsp raw cocoa powder, organic if possible
1 tbs whole flax seeds, soaked overnight in half a cup of water (or use 1 dsp cold-milled flax seeds)
1/2 a ripe avocado
2 dsp protein powder (hemp protein or dairy-based Solgar Whey to Go from health stores or Sun Warrior protein powder which is already sweetened with stevia – you might not need more sweetening)
20 drops pure stevia (a non-toxic sweetener)
1/2 tsp Ceylon cinnamon for sprinkling
Throw everything in the liquidiser and blitz till well smooth. The flax seeds will give you some “bits” and texture. If you don’t like this, use finely ground flaxseeds instead. For an extra health boost and flavour, sprinkle with ground Ceylon cinnamon.
Variations:
For a change from chocolate, use 50g raspberries instead. If you are not on a ketogenic diet, you can add even more raspberries if liked. 50g raspberries contain 2.3g of carbohydrate.
You could use erythritol or xylitol to sweeten (not suitable for a very low carb/ketogenic diet)
Why this is good for you Avocados are a great source of vitamin E and monounsaturated oils. These help dampen inflammation, keep you fuller longer with their healthy fats, and keep your skin young and smooth. Raw organic cocoa is free of chemical contaminants and like, cinnamon, has powerful antioxidant properties. Antioxidants help keep your digestive system well and reduce inflammation. A bit like long-acting paracetamol but without the dangerous side effects. cinnamon also has antioxidant action and also helps balance blood sugar. This is good news if you are diabetic, pre-diabetic, or struggle with energy peaks and slumps throughout the day. Flax seeds, especially when soaked, emit soluble fibre, a type of mucilage that feeds the beneficial bacteria in your gut. These bacteria manufacture vitamin K (for healthy bones and wrinkle-free skin), and butyric acid which keeps the lining of your bowel healthy and free of tumours. High quality protein is important at breakfast because it keeps you satisfied and helps weight management. Having enough protein helps you be more resilient to stress, maintain muscle mass, and detoxify chemicals, hormones and waste products we make or take in all the time. Did you know that pure cocoa posder is classified as a spice – it’s packed with antioxidants, as is Ceylon cinnamon. If the packet says “cinnamon” then it’s not the useful Ceylon cinnamon, but cassia cinnamon, which does not have the health benefits and in large amounts over a long period of time, can have negative effects.
This granola is adapted from one I found in Patrick Holfords “Food Glorious Food” cookbook, which I love. Because this granola contains lots of good fats it’s really filling so a little goes a long way. For sweetness, stevia/erythritol is preferable to xylitol but any is acceptable. This keeps for a month in an airtight glass jar in the fridge or a cool dark cupboard. Serve the granola with natural yoghurt, kefir, organic milk or some no-added sugar dairy-free milk (such as additive-free coconut/almond) and some berries or a chopped pear. Yum!
Serves 4-6
1 heaped tbs virgin coconut oil (1 tablespoon = 2 dessertspoons)
150g gluten-free oatflakes, organic if possible (if you can eat gluten, then standard organic porridge/jumbo oatflakes are perfect)
3 level tbs tahini, ideally a raw brand such as Carly’s
3 heaped tbs pumpkin seeds
3 heaped tbs sunflower seeds
3 heaped sesame seeds
3 heaped tbs poppy seeds, flax seeds, halved hazelnuts or walnuts, whichever you fancy
3 heaped dessicated coconut
3 heaped tbs goji berries
1 heaped tsp ground cinnamon
1 heaped tsp ground ginger
To sweeten: 2 tbs xylitol, Dr Coys Stevia Erylite (or 30 drops pure liquid 100% stevia) or monk fruit extract from health stores/online
2 dsp cacao/cocoa powder
Optional (if you have issues digesting fats or if you are a post-menopausal woman):
2 heaped dsp GMO-free lecithin granules health stores (sunflower lecithin is better than soy).
Gently melt coconut oil in a large wide-bottomed saucepan.
Add xylitol or stevia, stir for a second, then add tahini. Stir to mix.
Remove from heat, add oatflakes, mix well, then add everything else, making sure not to heat.
Taste and if you want, add more stevia/xylitol/Dr Coys Stevia Erylite
Why this is good for you Most granola is mainly grain and sugar/honey and doesn’t contain the raw healthy fats or protein needed for a balanced breakfast that keeps blood sugar stable. This granola has generous protein from nuts and seeds, and also lots of essential fats omega 3 and 6, all of which keep you fuller longer and feed your brain. Virgin coconut oil contains medium chain triglycerides – these are really good for energy production and brain health. Spices like cocoa, ginger and cinnamon are antioxidant and can delay the ageing process AND modify your gut bacteria for better weight management and health. Spices also support your immune system. Lecithin is rich in phosphadityl choline and so great for your brain. Lecithin also breaks down (emulsifies) fats into tiny droplets, helping you digest them. The granules have a lovely, creamy taste. Concerned about eating soya products? Lecithin is free from soya protein. The best lecithin is from sunflower seeds.
For storing this granola, it’s best to use an airtight glass or metal container in the fridge. Polyethylene (PET) or plastic containers with recycling numbers 1,2 and 4 are also safe for food storage. That way, your food won’t be absorbing toxic BPA (bisphenol A). Avoid any polycarbonate containers or those with recycling number 7 – these leech BPA into your food. Avoiding BPA is good news if you want to avoid being overweight or having hormonal imbalances like diabetes, serious breast/prostate disease or energy issues.
I knew I would be in a hurry the other morning with an early clinic so I threw together the ingredients for this deliciously thick smoothie the night before and blitzed them in the morning. If you like your smoothie thinner, add more liquid. If you prefer it thicker add less liquid and eat from the glass with a spoon like I do – yum!
For 1 hungry adult:
Remember to consult my “larder & shopping” section for unusual ingredients
2 rounded dsp high quality unsweetened protein powder of your choice – e.g. sprouted rice protein, hemp protein, Sun Warrior protein powder (or for a dairy option try Solgar Whey-to-Go Vanilla)
200ml unsweetened additive-free milk of your choice: almond, hemp, coconut milk, milk or (if you can eat gluten) oatmilk
1 ripe organic pear, washed
1 heaped tsp cocoa powder, organic if possible
1 heaped tbs flax or chia seeds, ideally soaked in water overnight
Optional: A pinch of pure stevia powder or a few drops of stevia drops to sweeten
1. Cut the flesh off the pear (no need to peel) and throw in the liquidiser.
2. Add all the other ingredients. Blitz for a minute until smoothish. Enjoy.
Variation:
Pear and ginger smoothie: drop the chocolate and substitute 1 dsp grated fresh ginger root (peeled before grating).
Why this smoothie is better for you: It’s almost always best to chew your food rather than grinding it up and drinking it. This is because food you have to chew stays in your stomach longer and makes you feel fuller longer too. Chewing your food mixes it with your saliva, starting the digestive process (with the enzyme salivary amylase) in the mouth so “chewing” this smoothie rather than gulping it down helps digestion enormously. Soaking nuts and seeds overnight starts the process of sprouting them, making their nutrients more digestible. Chia and flax, when ground, are a rich source of omega 3 fatty acids and minerals. Protein is an essential component of a good breakfast, helping regulate blood sugar to keep energy levels and mood even through the morning. Avocados are rich in monounsaturated fatty acids and vitamin E, great for moisturising skin and body fromwithin. Yoghurt and keffir provide friendly bacteria important for a healthy digestion, clear skin and stable mood. Fermenting makes the soya or dairy milk easily digested. Lecithin granules help emulsify (digest) fats and are a great source of phospatidyl choline. Phos choline is only found in egg yolks, lecithin and organ meats. Chlorella and spirulina are seaweeds so are rich in iodine. Iodine is needed for the body to effectively eliminate oestrogen (oestradiol), which in excess causes breast and other hormone-driven cancers. Fluoride, chlorine and wheat flour products suppress iodine utilisation in the body.
Ate these last Sunday for a late and leisurely breakfast. If you have ever successfully made ordinary pancakes, these will be a doddle for you. Buckwheat galettes are a traditional pancake made in Brittany and eaten with savory fillings. They are naturally gluten-free. If you want, you can store them in the fridge for 1 day, or freeze them for up to one month. When freezing, separate them with greaseproof or baking paper and store them in a self-seal bag to prevent drying out. To serve made-in-advance galettes hot, add one at a time to a dry frying pan, when the first side is hot, flip over. This recipe makes 4 large galettes. to make this a balanced lunch or dinner, simply add a large salad or steamed green vegetables drizzled with olive oil.
Buckwheat pancake with ricotta, dill & smoked salmon
For 2 piggy eaters (or 4 normal appetites!)
100g buckwheat flour (for unusual ingredients see larder section)
1 large egg, organic if possible
300ml/ ½ pint liquid – use 150ml/ ¼ pint each water and milk (rice milk, cows milk or soya milk or oat milk – NB oat milk may contain gluten) or use all water. See larder for further info.
A little virgin macadamia oil, coconut oil, or, if you can’t get these, some extra virgin olive oil
Freshly ground black pepper
100g smoked salmon, ideally wild or organic
1 small tub (150-200gg) buffalo or cow ricotta cheese (if you can’t get this, use low-fat cottage cheese, mashed or blitzed in a processor until smooth-ish in texture)
2 tbs chopped dill herb (a small bunch should be enough to yield this quantity)
1. Sift the flour into a large bowl.
2. Make a well in the middle and break in the egg and add a few grinds of black pepper.
3. Using a whisk, gradually add the liquid, whisking well, until the mix has the consistency of thin cream. Depending on the size of the egg, you may need a little more or less fluid than the quantity specified. Like all grain-based foods, buckwheat becomes more digestible if you leave it overnight to soak before cooking.
4. Heat a flat-based frying pan or griddle until hot, wiping a little oil over it with kitchen paper while it is still quite cool (macadamia oil, coconut oil, or extra virgin olive oil are fine)
5. When hot, pour a quarter of the mixture into the centre of the pan, tilting the pan to spread the mixture. Cook for a minute or two, until the pancake, begins to bubble around the edge. Flip it over with a spatula and continue cooking for another minute or two.
6. When the galette is cooked, turn it on to a plate, keep warm in the oven (covered with another plate to keep it all moist) and continue making more and piling them up.
9. To serve, mix the ricotta in a bowl with 2 tbs chopped fresh dill. Cut the salmon into strips and layout on a plate. Give each person a galette and allow them to add the cheese and fish and roll or fold before eating. Yum!
Variations:
Heat up some leftover chickpea curry, bean-based vegetarian curry, chili, or a casserole to use as a filling for these galettes.
Why this is good for you: Buckwheat flour is a grain that is naturally gluten-free and is packed with nutrition. It is a valuable source of rutin, a bioflavonoid with anti-inflammatory and immune-balancing properties. Rutin, like many other bioflavonoids, helps support the integrity of your skin, making it stronger and less prone to allergic reactions. Ricotta is a cheese made from the watery whey skimmed off after making cheese. Because it is low in casein (the main milk protein that people can be intolerant to), its less likely to be a problem for those with a mild dairy intolerance. Smoked salmon is a high-quality protein that’s packed with essential omega 3 fats. The high protein content of this meal will keep you fuller longer.
This recipe serves 1 big eater and the grains in it are naturally gluten-free.
Buckwheat flakes (see “larder & shopping” for where to buy these and other unusual ingredients)
Amaranth grains
1 cup fresh or thawed mixed berries (buy frozen from most supermarkets)
1 tsp ground cinnamon
2 heaped dsp ground raw seeds (a blend of linseed, pumpkin, sesame, and sunflower is good) – see larder & shopping
Optional extras:
Sweetener if needed (stevia drops or xylitol – see larder for info)
Dairy-free milk of your choice (NB, if you are coeliac, almond milk, and unsweetened rice milk, are OK but oat milk would need to be certified gluten-free as oats are often contaminated with wheat) – see larder for where to buy dairy-free milk.
2 rounded dsp rice protein, pea protein, or (if you want to eat dairy) 1/2-1 scoop Solgar Whey to Go Vanilla – from health stores
1 dsp lecithin granules (from health stores – brilliant for those with difficulty digesting fats)
You want about 1/2 mug of mixed buckwheat and amaranth – I find 3 parts buckwheat to 1 part amaranth delicious. Empty into a saucepan with lid, cover to a depth of about 1cm with boiling water, and, if possible, soak overnight. This soaking makes the nutrients in the grains MUCH more easily absorbed by your body. Soaking for even 30 minutes makes a difference though.
Simmer for 5-10 mins, stirring occasionally and adding in more water or milk if you wish, so it doesn’t get too thick. Add half a teaspoon of cinnamon now. If using stevia drops to sweeten, add them to taste and mix well. If using a protein powder (see below) stir it in now.
Pour into a bowl and top with the berries and ground seeds and whatever other extras you choose. Variations:
Use a chopped/grated apple pear or 2 plums instead of the berries
Dietary note: Buckwheat is a rich source of a phytochemical called rutin, which helps build collagen in your body to help strengthen bones, intestines, blood vessels, and skin. Purple fruits are rich in proanthocyanidins which are profoundly anti-inflammatory – like paracetamol but longer-acting and without side effects! both amaranth and buckwheat are technically seeds rather than grains and are 100% gluten-free. Coeliacs can eat oats but only those that are certified gluten-free, that is, which are guaranteed not contaminated with gluten grains. Scientific research shows cinnamon helps regulate blood sugar levels. It is also anti-inflammatory, anti-ageing, and helps neutralise harmful bacteria in the gut. Lecithin helps emulsify fats, aiding digestion.
This was one of my favorite breakfasts on a weekday when I didn’t have that much time and I didn’t have to be gluten-free. Now that I know I’m coeliac I use the gluten-free alternatives mentioned below. Cooking in the oven makes it handy, because (unlike grilling) you don’t have to watch it every minute. These Taifun brand sausages are vegan and contain 11% protein so are great for keeping you satisfied for longer. Check out my “larder” on the menu for where to buy these and other unusual foods. Make sure you get the “grill herb sausages” though, they are the nicest. These sausages are not gluten-free as they contain soya sauce and small amounts of oats (which can be contaminated with gluten grains). For the gluten-free option, see the Taifun Basil Tofu option below in the recipe. You could also eat this for a light lunch or dinner. All the Taifun products keep for ages in the fridge.
For 1 person:
1 tomato
1 medium courgette
2 Taifun grill herb sausages (these contain gluten, for gluten-free- slice 1/2 a block of Taifun Basil Tofu or Tofu Rosso into 3 thick slices instead)
Extra virgin olive oil
1 tsp dried oregano or 1 tbsp chopped fresh oregano
Freshly ground black pepper
Put the sausages on a baking sheet in the oven and switch on to 170C (or 150C in a fan oven). Wash the courgette and tomato. Halve the tomato and slice the courgette lengthways – sliced 1/2-2/3 cm thick is just about right, I think.
Leave the sausages to cook in the heating-up oven for around 25-30 minutes while you shower or generally get ready for the day.
After 25 mins remove the baking sheet from the oven. The sausages or basil tofu should be swollen up and slightly coloured now. Add the courgette slices and tomato halves and pop into the oven for another 5 minutes. This way the veggies will be hot but not mushy. They will retain lots of nutrients this way.
Arrange everything on a plate, drizzle a teaspoon of olive oil over the courgette slices, sprinkle the oregano over the tomatoes, and add a few good grinds of black pepper. Why this recipe is good for you: The oregano and tomatoes in this recipe are packed with antioxidants that help your health – by lowering inflammation, delaying ageing, and (in the case of oregano) inhibiting the growth of pathogenic (“bad”) organisms in the gut. Research suggests that unfermented soya products (eg soya milk, textured soya vegetable protein) are not likely to be helpful to health whereas traditional products that are fermented (fermented tofu, tempeh, miso, natto) have lots of evidence to support usefulness in adult hormonal health, especially in relation to breasts and prostate. Fermented soya products are an excellent source of high-quality protein to keep you feeling fuller for longer. If you have autoimmune conditions though, you may need to avoid soya products.
