I just discovered this recipe (and adapted it a little to be healthier) by Rose Elliot and its lovely. Just the thing for a cold winters evening. Comfort food at its best. I made extra for leftovers next day or to stick in the freezer.
For 2-3 people
1 mug (200g) dried butter beans or 2 x 400g tins (with no added sugar)
2 tbs virgin coconut oil or ghee
1 large onion, chopped
400g fresh tomatoes, chopped (or half a 400g tin chopped tomatoes)
1 rounded tsp black mustard seeds (if you don’t have any, use 1/2 tsp mustard powder)
1 heaped tsp cumin seeds
2 garlic cloves, crushed or finely chopped
1 tbs raw ginger, grated (peel the ginger first if its not organic)
1/2-1 tsp chilli powder, or to taste
1 heaped tsp ground coriander
1 level tsp turmeric
1/4 tsp asofoetida (a sulphur-rich Indian spice from Asian shops but gluten-sensitive people DO check the ingredient label)
A little water
Fresh coriander, chopped, if you have it
1. Soak the dried beans in lots of clean filtered water overnight. Boil hard for 15 minutes and continue to cook until soft. Drain but keep the liquid and set aside. If using tinned beans, drain and rinse in clean water and set aside.
2. Heat the oil in a heavy bottomed saucepan, add 1 tbs water and sweat the onion (with the lid on) over a medium heat for 10 minutes or until translucent and softened.
3. Add the spices and stir around for a minute or two.
4. Add the tomatoes and garlic and about 50ml of water too. Add the cooked butter beans, stir well and cook the lot together for at least 5 minutes, until the beans are hot. You should have something that is not dry so if it looks like there is not enough liquid to stop everything from sticking, add a little more.
5. Sprinkle with chopped coriander just prior to serving.
Serve with:
Something raw: e.g. a green baby leaf salad, an Indian style salad of chopped tomato, red onion and coriander, or the spinach curry on this blog.
and
Cauliflower rice or (not for SC Diet)
Or
(Not for SC Diet) quinoa/brown basmati rice cooked with a little turmeric
Why this is good for you: Almost all herbs and spices have huge health benefits. From mustard reducing the pain and irritation of eczema, to chillies healing stomach ulcers by strengthening the stomach lining (and killing pain), to ginger and turmeric as anti-inflammatories that support liver function. Herbs and spices have strong antioxidant properties even at small doses and thousands of scientific research papers keep the evidence stacking up. Butter beans are a lovely source of protein to keep you fuller for longer and reduce your reliance on meat. They take up flavours really well. Just be sure to soak the beans overnight in filtered water before boiling hard for at least 15 minutes, and continuing to cook till tender. Beans contain protease inhibitors – substances that prevent digestion (!). Proper soaking and cooking disables these protease inhibitors, making the nutrients in the beans more available to your body. Nutrients include magnesium, vital for skin, sleep and good mental health. Beans also contain soluble fibre. This feeds good bacteria in your gut responsible for detoxifying hormones and much much more.
This dish is inspired by the flavours of Greece – fresh white fish, lemons, garlic and oregano. I saw a prepack product and thought “wouldn’t it be nice to make the fresh version”. It only takes a few minutes to get in the oven and is bursting with flavour and freshness. We enjoyed it with steamed leeks, courgettes and carrots sprinkled with some extra virgin olive oil.
For two:
Lemon, garlic, oregano for fish
2 x 160g sea bream or sea bass fillets
1/2 cup (about 100ml) white wine (or 4 tbs water and 1 dsp lemon juice)
1 tbs extra virgin olive oil or (if you want dairy) a knob of butter
Zest of 1 small lemon (organic or scrubbed with soapy water and rinsed)
1 clove garlic, crushed or finely sliced/chopped
Handful fresh oregano (about 5 x 12cm sprigs), stalks removed (if you don’t have fresh oregano you could use fresh tarragon or 1 tbs of chopped thyme leaves)
Freshly ground black pepper
1. Preheat the oven to 200C
2. Lay the 2 pieces of fish skin side down in a small roasting tin or ovenproof dish. 3. Pour over the wine (or water with lemon juice), the olive oil or butter and sprinkle on the lemon zest and garlic and a few good grinds of black pepper.
4. Chop the oregano. Reserve half for later and sprinkle half over the fish.
5. Cover the dish with tinfoil and seal the edges. Or use a close-fitting lid. The idea is that the fish steams in the liquid and stays succulent, rather than roasting and drying out. Bake for 8-10 minutes until the fish is cooked through.
6. Serve sprinkled with the remaining chopped oregano.
Serve with:
Any green vegetable. We like steamed leeks and broccoli. And optionally some carrots or carrot mash.
Why this is great for you: Oregano and garlic can help supercharge your health and vitality. They both act against overgrowths of disease-causing bacteria and yeasts in your gut. The bacteria that live in your gut outnumber the cells of your body 10 to one and they have a massive impact on mental and physical health. Not having enough good bacteria, or an overgrowth of bad is a major factor in skin conditions and digestive troubles. If you take antibiotics, eat food with glyphosate (herbicide) residues, or eat a high carbohydrate diet, your gut bacteria will not be all they should be. Garlic and oregano can help start to set things right. Garlic, oregano and lemons also contain anti-ageing, anti-inflammatory compounds that protect your brain and your joints and slow down the accumulation of wrinkles. Unprocessed white fish is a good source of high-quality protein. Protein is needed for helping us eliminate natural and man-made toxins. If you team the protein up with (more than half your plate) greens and multicoloured veg you have a winning formula for energy and vitality.
This breakfast is delicious but even more importantly is packed with anti-inflammatory, immune-supporting goodness that keeps you full for hours. It’s fresh and zingy but really filling. 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!
It also has protein which your body needs in order to make antibodies to ward off infections. See below for more details of how this smoothie helps your immune system.
For 1 hungry adult:
1 scoop/2 rounded dsp of Sun Warrior Warrior Blend protein powder or other protein powder of your choice (e.g. pea protein, sprouted rice protein, or for for a dairy option, Solgar Whey to Go Vanilla) If you don’t have protein powder, make sure to use more avocado and seeds to keep you fuller longer
200ml unsweetened milk of your choice: almond, hemp, coconut milk, home-made kefir, milk
1 small/medium pear, washed
2.5cm of peeled sliced fresh ginger (slice it across the grain to avoid long fibres in your brekkie!)
1 level tsp ground turmeric (or half a thumb of peeled fresh turmeric, sliced)
Rounded tbs ground seeds e.g. linseed or a blend (e.g. pumpkin, sesame, sunflower and linseed). If you don’t have seeds you could use nuts, either ground or soaked overnight
Optional: 1/4 ripe avocado (use more if you don’t have protein powder)
Optional: a teaspoon of lecithin granules (helps you digest fats and feeds your brain)
Optional (for extra sweetness): pure stevia drops, erythritol or xylitol to taste, or a little honey
1. Remove stalk from the pear, cut up the rest (seeds and all) and throw in the liquidiser.
2. Add the liquid and then other ingredients. Blitz for a minute until smooth. Enjoy.
Why this smoothie is good for you: Turmeric, ginger and avocados contain the natural anti-inflammatories curcumin, gingerol and vitamin E. So if you want to get rid of annoying skin conditions or boost your digestive wellness these are fantastic things to add to your everyday eating.
Flax seeds and pears contain soluble fibre which feeds the beneficial bacteria that support your resistance to infections both viral and bacvterial. Ginger is anti-viral too. Ginger and turmeric selectively encourage growth of good bugs in your gut.
Because this breakfast is rich in protein, beneficial oils and low in sugars (from fruit) it helps regulate blood sugar to keep your energy, concentration and mood even throughout the morning. Like all meals, this shouldn’t be gulped down – you need to “chew” all your food to mix it with saliva and digest it properly. Avocados are rich in monounsaturated fatty acids and vitamin E, great for moisturising skin and body from within. Yoghurt and kefir provide friendly bacteria important for a healthy digestion, clear skin and stable mood. Fermenting makes the milk easily digested, removing the casein (dairy protein) that triggers food sensitivities in so many people. Lecithin granules help emulsify (digest) fats and are a great source of phospatidyl choline. Pho. choline is only found in egg yolks, lecithin and organ meats and are essential for memory.
This is a great breakfast (or any meal) and is super fast. The kippers are left to stand in boiling water for a few minutes while you grill the courgettes and tomatoes, simple…
I like to remove the skin of the kipper before cooking because otherwise it causes the fish to curl up unattractively. But if you don’t care about that, don’t bother. You could also have the lovely vegetables more simply with a small smoked mackerel or trout fillet – no need for the pan of water.
1 small kipper (smoked herring) fillet, skin removed with a sharp knife
1 medium courgette, sliced lengthways into strips around ½ cm thick
2 medium tomatoes, halved, woody bit removed
Extra virgin olive oil
1 teaspoons dried oregano
Freshly ground black pepper
1. Boil the kettle. While the kettle is heating up place a small pan on a medium heat to warm before putting in the kipper and pouring on enough boiling water to cover. Take off the heat and leave to poach in the hot water for about 3 minutes.
2. Meanwhile heat the grill. Place the courgettes and tomatoes on a baking sheet or on the grill rack and cook until just softened. You are not looking for everything to be squishy, just heated through and softened slightly.
3. Arrange on a plate, sprinkle with olive oil to taste and scatter the dried oregano over the tomatoes.
4. Serve with the kipper.
Why this is good for you: Kippers are smoked herrings. Because herrings are a wild cold water fish, they are rich in essential omega 3 fats you need for healthy skin and hair. Omega 3 helps prevent your blood from clotting too much and this helps bring more blood and nutrients to the whole of your body. Oregano, even dried, is high in antioxidants (provided you store it away from light and air) and has anti-fungal, anti-yeast and anti-microbial properties against bad bacteria in your gut. “Bad” bacteria and yeast are a major cause of skin problems and weight issues. They can be lowered, and good bacteria encouraged, by what you eat every day. Tomatoes and courgettes are a rich source of beneficial fibre and (more) antioxidants, which protect our bodies from inflammation and delay the ageing process. This breakfast is very light on carbohydrates (sugars) and free from grains so its super-healthy.
This is gorgeous and super fast. I love this on a weekday when I come in late, hungry and don’t feel like spending more than 15 minutes cooking dinner. It works beautifully for small fillets/darnes of chicken, hake, salmon, or cod and I have used it for lamb chops too. Yum! Make up more then you need and store in an airtight jar somewhere dark, so it keeps its precious volatile oils and flavours.
For two:
1/2 tsp chilli powder (or a whole teaspoon if you use very mild chilli)
1 tsp Himalayan or Atlantic Sea Salt
½ tsp cayenne pepper
2 tsp dried thyme
1 tbs each of:
Coarsely ground black pepper
Dried basil
Dried oregano
Ground coriander
2 x small (100g) chicken fillets, 130g-150g darnes/fillets of salmon/white fish or 4 lamb centre loin chops
For cooking:
Juice of 1/2 freshly squeezed lemon (or a little olive oil if you don’t have lemon)
Mix everything well and store in an airtight jar away from light and heat until ready to use.
When you want to cook the meat or fish, pour some of the spice blend onto a plate. Rub with a little lemon juice on your meat/fish. Dip/roll the meat or fish in the spice mix until totally coated on all sides.
Cook in the oven on an oaked baking sheet or under the grill.
Oven: 1/2 an hour at 180C for small chicken fillets, 15 minutes for fish fillets
Grill: Around 7 minutes each side for chicken or around 3-4 minutes each side for fillets or darnes of salmon, hake or cod.Serve with:
2-3 cups steamed broccoli, green beans, runner beans or peas per person, dressed with a generous drizzle of extra virgin olive oil or a knob of coconut oil.
A large mixed salad of green leaves, sliced red onion, cherry tomatoes and sliced cucumber or courgettes, dressed with one of my salad dressings from this blog.
Why this is good for you: Herbs and spices are a fantastic way to get even more taste and vitality into your day. They are antioxidant, anti inflammatory, heal the digestive system (chillies can help heal ulcers!) and keep you younger longer by holding back the ageing process. Many help alleviate skin conditions by supporting your liver function. Black pepper contains piperine, a substance that increases your ability to absorb vitamins and minerals in the meal. Herbs and spices contain tens or hundreds of times more antioxidants than fruit and vegetables, weight for weight. Vegetables (and small amounts of fruit) are still a powerhouse for wellness but don’t forget the herbs and spices.
We had this for dinner last night – what a lovely change after all the festive overindulgence….
This recipe is great with fillets of lemon sole or monkfish. You could also use cod or hake though these do have a tendancy to break up more easily (so don’t stir during cooking or they will go to mush). Thai Curry paste from Western companies like Sharwoods is less hot then that from Asian shops so choose whatever you prefer. This recipe is also good made with shelled king prawns which can be cooked from frozen (but don’t cook for more than a few minutes or they will become tough!).
For two:
2 medium white fish fillets (about 130-150g each), skinned and cut into bite sized cubes
1 large onion, roughly chopped or a bunch of spring onions, cut in 2cm lengths
200g frozen peas (for alternative, using courgettes, see below)
2 cloves garlic, crushed or chopped
2-3 teaspoons Thai green curry paste (or yellow/red if you don’t have green)
1 small tin coconut milk (165ml tin from Asian shops/good supermarkets)
Juice of 1 small lime (or use the juice of half a lemon)
2-3 heaped tablespoons chopped fresh coriander if you have it
Optional: 1 dsp of Thai fish sauce
1. In a wide bottomed saucepan or frying pan on a medium heat mix the coconut milk, curry paste, and fish sauce if using, and stir until smooth
2. Add the onion and cook, covered, till softened (about 8-10 mins for white onions, about 3 minutes for spring onions).
3. Add the garlic, peas (breaking the lumps up), courgette if using, and fish to the mix in the pan and stir well to coat everything in sauce. If the mixture looks a little less saucy then you would like or looks like drying out, add a tablespoon of water (the fish will give off liquid during the cooking too).
4. Cover with a lid or a plate simmer for about 5 minutes until the fish is opaque.
5. Squeeze over the lime (or lemon) juice, and sprinkle on the coriander.
Serve with:
Low carb or SC Diet: https://annacollins.ie/cauliflower-rice/
OR
Grains (not suitable for SC Diet):
Brown basmati or long-grain rice cooked with ½ teaspoon of turmeric to give a beautiful golden colour.
100% buckwheat noodles (Health stores/Asian shops)
Variation:
We ran out of peas the other night and used a couple of large courgettes instead. Sliced into 1cm disks and added 5 mins after the onions, they are delicious too.
Ketogenic diet option:
Avoid using the peas and instead use courgettes, and don’t use rice or noodles instead. As a cheat, you could use “zero” or “slim” noodles from Asian shops or health stores, which are made from konjac. Konjac helps feed good bacteria in your gut, which can aid weight loss. Konjac is not absorbed or digested by your body, so they effectively have zero calories!!
Why this is good for you: Herbs, spices (in curry paste) and garlic give a huge boost to your health, helping detoxification, reducing inflammation and delaying ageing (great news for any of us over 30!). If you want beautiful, clear skin and a healthy digestive system, cooking daily with herbs, garlic and spices is a winner. All green vegetables are rich in magnesium, which also helps us to relax, sleep well and feel upbeat. Coconut milk is high in good fats called medium chain triglycerides which are great for energy, being burned off by your body instead of being stored in fat cells. Coconut also contains lauric acid and caprylic acid, both of which help prevent excessive yeasts and “bad” bacteria in your gut. Coriander helps bind (and safely remove) toxins in your digestive system, especially mercury which you ingest (every time you eat) if you have old-fashioned silver-coloured dental fillings. Cooking at low temperatures like this (100C or less), instead of frying or roasting, keeps more nutrients in your food too.
This is a real crowd-pleaser that an Italian lady taught me to make when I was au-pairing in Rome. Rather then being fried, the meatballs are actually cooked in the tomato sauce. You really need lean meat for this otherwise you’ll have a lot of fat floating on the serface. Its up to you (and incidentally saturated fat is not the demon we were led to believe – much scientific evidence now to prove it).
If you would like to reduce the quantity of meat in the recipe, substitute cooked puy lentils for some of the meat. Raw meatballs freeze well too – just thaw thoroughly before cooking in tomato sauce.
For 5-6 big eaters
For the meatballs:
350g lean beef mince, organic if possible
350g lean lamb mince (or use extra beef mince if you prefer)
2 tbs freshly grated parmesan (if avoiding dairy, use 100% wholemeal gluten-free breadcrumbs instead of the cheese. If you eat gluten, normal brown crumbs are OK)
1 heaped tsp fresh thyme leaves
2 cloves of garlic, crushed
A few good grinds of black pepper
1 organic egg, beaten
A pinch of himalayan or Atlantic sea salt
For the sauce:
1 litre passata (sieved tomatoes)
1 onion, peeled and halved.
1 dsp extra virgin olive oil
Small bunch fresh basil, rinsed, if you have it.
1. In a bowl combine all the meatball ingredients and mix well – the quickest way to do this is with your hands.
2. Shape into balls about ¾” in diameter and place in a single layer on a plate in the fridge to solidify for at least ½ hour if possible.
3. To make the tomato sauce combine the passata, the peeled halved onion and olive oil in a wide-bottomed saucepan or deep frying pan, bring to the boil, then simmer until the onion is translucent – usually about 20 minutes. This sauce can be made up to 2 days in advance if you wish.
4. To cook the meatballs, bring the tomato sauce up to the boil in your wide bottomed saucepan or frying pan, then gently slide the meatballs in so they form a single layer. Do not stir (or you will break up the meatballs), just shake gently if necessary to distribute the meatballs in a single layer.
5. Cook on a medium heat for around 20 minutes until the meatballs are cooked through.
6. Remove the stalks from the basil, tear up roughly and add to the pan. Serve in bowls.
Serve with:
A large salad of green leaves and radicchio, cucumber and thinly sliced red onions
Optional extra (if you don’t want weight loss). Choose one:
A slice of gluten-free wholemeal bread or (if you eat gluten) some 100% wholemeal sourdough bread
2-3 baby boiled potatoes per person
Why this is good for you: Cooking meat at low temperature in the sauce avoids the production of the harmful oxidation products. Oxidation by products from charring food cause free radical damage, linked to digestive and skin problems, inflammation and premature ageing. Tomato sauce is very rich in lycopene, a potent anti ageing, anti-inflammatory antioxidant. Red meat is a good source of iron so for many people it’s useful to eat once or twice a week.
This is a nice, comforting weekday recipe and is great value too. It freezes well to give you a stash of ready meals.
Indian lentil dhal
For 3 See “larder & shopping” section for unusual ingredients
1 rounded dsp extra virgin coconut oil
1 large onion, peeled and finely chopped
1 large clove garlic, crushed
1 pint boiling water (or water leftover from steaming vegetables)
1 tsp Dr Coy’s Vegetable Bouillon (for SC Diet). Otherwise Kallo low salt veg stock cube (optional) or 1level tsp Vecon vegetable bouillon
28g creamed coconut, grated or chopped up – or 2 tbs thick tinned full fat coconut milk
Black pepper
1 level tsp (teaspoon) turmeric
1 rounded tsp garam masala (from Asian shops or make your own by grinding 25 g each of cardamom seeds, cloves, cinnamon sticks, black peppercorns in a coffee grinder or mini food processor to a fine powder)
225g/1 cup/230ml red lentils
Optional: a handful of fresh (rinsed and destalked) coriander leaves to garnish
Put onions, oil, 1 tsp water into a saucepan, cover and sweat 5 mins until onions are softened.
Add spices, garlic, cook 2 mins. Add a tablespoon or two of water if the mixture is dry.
Stir in the lentils, cook 1 min, add the boiling water. NB Don’t add stock cube or salt-containing vegetable bouillon before lentils are cooked or they will toughen and take forever.
Bring to the boil, cover and cook on a gentle heat for 20 mins or until soft.
Meanwhile dissolve the veg stock cube or bouillon if using in a little boiling water. Stir the chopped/grated coconut or thick coconut milk and the dissolved stock cube (if using) into the cooked lentils until dissolved. The mixture should be soft but not sloppy.
Season to taste, adding more water if you want the mix thinner.
Scatter over the coriander leaves if using
Serve with:
At least 1/2 a plateful steamed greens and other vegetables per person (e.g. shredded cabbage, broccoli florets, mange tout peas, sugar snaps, green beans and cauliflower, sliced carrots or sliced/diced turnips) and optionally (if you’re NOT on SC Diet) a little brown rice
Why this recipe is good for you: Spices and herbs lower inflammation and delay the onset of wrinkles! Soluble fibre in lentils and beans feeds good gut bacteria needed for a healthy immune system, good digestive and bowel function and hormonal balance. This type of fibre lowers cholesterol, and helps eliminate used hormones and toxins by sticking to them in the gut, carrying them safely out through the bowels. Coconut oil contains medium chain triglycerides that go to help energy production rather then being stored in your body as fat. These medium chain triglycerides are also helpful for brain function, especially for anyone experiencing age-related memory decline. Lentils and brown rice are also rich in B vitamins needed for energy production, libido, stress control and mood. Deficiency of B vitamins is common if you are stressed or regularly eat refined foods, stimulants or drink excess alcohol.
Just concocted this for breakfast today. I had lots of foraged blackberries in the freezer and had taken out a cupful to thaw overnight. I have to say it was fab, and SOOO SIMPLE. I make mine so thick I eat it with a spoon, but you can also make it thinner with more liquid. This will keep you full for ages with its generous amounts of healthy protein, good fats and only small amounts of carbohydrate (sugars). It’s also a genius way of incorporating the fermented superfood, keffir, into your diet. Blueberries or mixed frozen berries also work fine instead of the blackberries. For the ground seeds, I grind organic seeds, keeping them fresh in a glass screw top jar in the fridge. It’s best this way but you can of course buy a good cold-milled ready-made brand like Linwood’s and store airtight in the fridge.
What you need (for one person):
1. Liquid: 200ml liquid + extra to thin: additive-free almond/coconut milk with no added sugar. (If you eat gluten, you can use unsweetened oat milk instead if you like and if you eat dairy you can use kefir or cow/goat milk)
2. Protein and good-for-you fats: One scoop high quality protein powder – my favourites are Sunwarrior Warrior Blend Vanilla and Solgar Whey to Go vanilla (which contains dairy). You could also use sprouted rice protein, hemp protein or pea protein or a mixture of them to give a more neutral flavour. 1 tbs ground seed blend – pumpkin, flax, sesame and sunflower
Optional: 1/4-½ a ripe avocado
3. Antioxidant-rich fruits: 1 cup fresh or thawed frozen blackberries, blueberries or mixed berries.
4. Optional sweetening if needed:
If you use Sun Warrior protein powders they usually contain stevia so you don’t need extra sweetening.
Stevia drops/powder or, if you don’t have it, Xylitol to taste
To make:
Blitz everything together for a minute or two. If you like a thinner drink, add more liquid. Enjoy…
Why this is great for you Berries are a great source of bioflavonoids, naturally occorring plant substances that help build and maintain collagen in your skin, bones and connective tissue. This means firmer, younger looking skin and stronger bones. Berries also contain salicylates. Salicylates are substances related to aspirin, that also have an anti-inflammatory effect. Making this a thick breakfast that you eat with a spoon means you will eat it more slowly, allowing the food to mix with the digestive enzymes produced in your mouth. This allows you to digest it even better than simply knocking back a thinner drink in 5 seconds.
Avocados are a good source of monounsaturated fats and vitamin E, both of which are good for your heart and skin health. Vitamin E helps dampen down allergies and inflammation (eg hives, eczema). Vitamin E is also important to help vitamin C be used in your body. This again helps build collagen, bones and keep your blood flowing properly to all areas of your body. Vitamin E moisturises your skin from within. If your skin is healthy you will never need to use moisturisers except maybe on your feet, where slight natural hardening of the skin protects your feet. Ground seeds and lecithin produce essential fats for better skin, hair and general health. Non genetically-modified (non GMO) lecithin provides phosphatidyl choline, crucial for cognitive function. Phosphatidyl choline is found in organ meats and organic egg yolks. So if you don’t often eat those foods, lecithin is really important. Good quality protein and good fats are important to eat at breakfast and every meal. Low protein, high grain diets are the main cause of weight gain, diabetes and cognitive/mental health issues as well as digestive issues and skin problems. For more information, read “Grain Brain” by David Perlmutter.
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.
