I love this because you just put everything in the pot, turn on the heat and cook for 3 hours while you potter about. This Moroccan stew was traditionally made by working men in Marrakech who did not have anybody at home to cook for them while out all day. Everything went into a tall earthenware jar which was then topped with paper and tied with string and given a good shake to mix. The whole jar would be brought to the Hamam (public steam baths) before work, to be collected, ready to eat, in the evening. This recipe was shown to us by Sidi Mahommad in Marrakech – the only changes I have made are in adding onions and potatoes. If you are doing a ketogenic eating plan or wanting to lose weight simply omit anything that contains lots of carbohydrate (millet, potatoes, chickpeas) and serve with more green veggies.
For 4
4 lamb shanks, 500g of large chunky lean beef or lamb pieces or 4 large lamb gigot chops
2 heaped teaspoons ras el hanout*
2 teaspoons of ground cumin
3 large garlic cloves, peeled and roughly cut up in quarters
1 small or half a large preserved lemon*, rinsed and divided into 8 pieces (these are available from Halal shops and Asian store). Alternatively use the quartered skin of half an unwaxed, organic lemon – it won’t have the distinctive Morrocan flavour though
450g bag small onions or shallots, peeled
Fresh coriander leaves to garnish, if you have them.
Optional: 450g/2 large floury potatoes, peeled and halved
*You can make your own spice blend and preserved lemons by checking out the recipes for them on this blog.
1. Take a large heavy-bottomed saucepan or top-of-the-stove casserole dish with a lid and in it place lamb, spices, garlic, onions, potatoes and enough cold water so it covers the meat and veg by about 4cm.
2. Put the lid on and swill around gently to coat everything in the spices.
3. Simmer gently for 3 hours on the top of the stove
4. Garnish with lots of fresh coriander leaves if you have some. It’s still great without!
Serve with:
500g runner or green beans – either steamed or else cooked on top of the simmering tagine for 15 mins or so until tender.
Variations:
Leave out the potato and instead serve with freshly cooked millet grain. (Cook 1 mug millet with 2 mugs of boiling water – it takes about 10 mins. If you fluff it up with a fork after cooking it should look quite like couscous). Garnished with a drizzle of olive oil and a sprinkling of ground paprika, it works brilliantly with most tagines.
Instead of potatoes, add two mugfuls of chickpeas (soak 1 mugful overnight and boil rapidly for 15 mins first) to the meat at the beginning of cooking. That way they will take up a great flavour. Otherwise just add 2 tins of rinsed drained chickpeas to the tagine for the last 15 minutes of cooking.
Shortcut:
If you cant get preserved lemons then use unwaxed ORGANIC lemons – the peel of fruit has a lot of pesticides unless organic. It wont be exactly the same but still gives a good flavour.
Why this is good for you: Stewing rather than browning your meat means it keeps its nutritional value. Browning any food leads to oxidation which damages the meat, and your body when you eat it. Avoiding browned foods helps you keepy our digestive system in tip top shape and delays skin (and other!) ageing. Spices are powerful antioxidants and it is more useful to have a wide variety of them than to focus narrowly on just one or two. Ras el hanout gives you a good range of vitality-boosting antioxidants. If you use cuts of meat that include bones these will fortify the broth with collagenous substances. This supports the essential daily repairs and maintenance of your gut (digestive system). Great news if you are trying to heal gastritis, ulcers, food intolerances or indeed almost any digestive disorder where the lining of your gut is inflamed or damaged.
I took a notion with some leftover stuffing last week and made this and it was lovely, moist and rich. It brought me right back to sister Carmel’s home economics class in my convent school many years ago. Only she used breadcrumb stuffing instead of gluten-free chestnut stuffing. If you want, you can make the stuffing (posted last week) using gluten-free brown breadcrumbs instead of the chestnut. It works just as well provided you add enough oil or butter to moisten the crumbs so they will stick together when pressed with your hand.
For 2
1 1/2 -2 cups of my chestnut stuffing (you don’t have to be exact here)
2 fresh mackerel fillets
I roasting tin, pyrex dish or baking sheet
A little oil to grease
Preheat the oven to 200C and grease the tin (just the merest hint of oil to prevent the fish sticking).
Cut the mackerel fillets in half across the fish (not lengthways).
Lay one half of each fillet skin side down in the tin, top with half the stuffing. Lay the second half on top of each, skin side up this time.
Bake for 15-20 minutes, depending on the size of your fillets. When done, the point of a skewer or sharp knife will slip easily through the flesh once you have pierced the skin. You want the fish still moist and juicy and not dried out.
Serve with:
Steamed green vegetables and carrots topped with a knob of virgin coconut oil, a drizzle of lemon juice or a glug of extra virgin olive oil.
Why this recipe is good for you: Mackerel is a great source of vitality-boosting omega 3 oils and baking it rather than frying preserves the omega 3 benefits. Herbs and spices are a powerhouse of anti-inflammatory substances that promote health. Hundreds of thousands of high quality research papers now show that herbs have powerful effects for good on your health – from delaying aging, to helping heal an inflamed digestive system, to even helping your liver cope with too much rich food (and drink). Chestnuts are low GI (low in natural sugars), making them a healthier option than breadcrumbs.
This recipe comes from Food Glorious Food, by Patrick Holford and Fiona McDonald Joyce. I did adapt the quantities slightly, increasing the chickpeas, giving more protein to keep you fuller for longer. We also used curry powder instead of the curry paste recommended and it was still lovely. It isn’t hot. The curry is really a meal in itself without needing accompaniments though we did roast some pumpkin wedges. We coated them in tomato puree and spices according to Patrick and Fiona’s recipe for Indian Spiced butternut squash, also from the same book. Don’t be tempted to leave out the coconut oil – extra (healthy) oils are very important for keeping you fuller longer when you eat animal-free meals.
For 3 big eaters, with a little left for lunch next day: Remember to go to my “larder & shopping” section for unusual ingredients.
2 tbsp extra virgin coconut oil
2 heaped tbs Thai curry paste or Sharwoods Madras curry powder (or any curry powder – make sure to check labels for gluten if relevant)
2 large onions, sliced
2/3 large cauliflower, broken into bite size florets
2 x 400g tins chickpeas or 220g dried chickpeas, soaked overnight, then boiled till tender to yield 440g when cooked and drained (about 2 mugs)
400ml can full fat coconut milk
100ml hot vegetable stock (use 1/4 teaspoon Marigold bouillon or 1/2 a Kallo vegetable stock cube to make this up)
1 tbs tamari sauce
250g fine green beans (or you could use runner beans, cut into 2″ lengths)
Optional: Handful of coriander, torn or roughly chopped
Put the oil, curry powder and onions in a large heavy-bottomed saucepan or Le Creuset type pot on a medium heat, mix around, cover with a lid or plate and sweat until softened and translucent – this usually takes around 10 minutes. Add the cauliflower and chickpeas to the pan and stir to coat them in the other ingredients.
Pour in the coconut milk, stock and tamari, and stir. Bring to the boil, then cover and simmer over a gentle heat until the cauliflower is nearly done. I found this took about 15 minutes.
Stir in the green beans, cover and cook for another 5 minutes or so until they’re tender. Scatter with the coriander leaves (if using) before serving.
To serve: You can eat this curry on its own, or serve with brown rice or with the gorgeous Indian spiced butternut squash recipe I will be posting shortly.
Why this recipe is good for you: Thousands of clinical studies show that a wide range of spices have profoundly anti-inflammatory properties, helping soothe joints, digestive system and delay ageing. Sometimes people complain that Indian takeaways upset them, thinking it is the spices. It is more likely to be the heavy use of low quality refined oils that promote inflammation and play havoc with their stomachs!! The chickpeas in this recipe are a good source of protein and also of soluble fibre, that feeds beneficial bacteria in the gut to help your health. Chickpeas, like all beans and pulses, need to be soaked and boiled thoroughl (or tinned!) to make them digestible. Virgin coconut oil and full fat coconut milk contain important medium chain triglyceride fats that feed your brain. MCTs also used by the body directly to make energy, rather than being stored as fat – good news if you want to be slim and trim. People with ME/chronic fatigue syndrome particularly benefit from coconut oil in their diets. Cauliflower is a sulphurophane vegetable, helping your liver detoxify used-up hormones and other waste products. Substituting beans/pulses for meat/cheese in some of your meals every week is a good way of helping your kidney function and supporting joint and bone health. Fresh coriander binds to heavy metals such as mercury and aluminium in the gut, helping their safe elimination. “Silver” fillings give off toxic mercury while “normal” tea is high in aluminium, a known neurotoxin. Helping your body eliminate these is good news.
I ate this yesterday and enjoyed every bite. For a change I made it using chicken pieces on the bone (instead of bite size chicken pieces) and so then I cooked it for longer. The sauce of tomatoes, chillies, coriander, garlic and ginger also makes a brilliant cook-in sauce for vegetables, white fish, tofu, pre-cooked lamb, or cooked chickpeas. It also freezes well for future fast dinners.
For 2 people Remember to check out my “larder & shopping” section for unusual ingredients
25g creamed coconut cut up roughly OR ½ cup of thick full-fat tinned coconut milk
3-4cm approx of fresh ginger root, peeled
500g (500ml) bottle of passata (sieved tomatoes – from all supermarkets)
2 green chillies or ¼ teaspoon chilli powder (optional)
1 large handful fresh coriander if you have it
2 large garlic cloves
2 skinless chicken fillets, ideally organic, cut into bite sized chunks
300g organic baby leaf spinach* or chard
Brown basmati rice (optional) plus ground turmeric for cooking.
Version 1 (made with food processor or liquidiser)
1. Peel the garlic, de-seed the chillies (or if you like your dish quite hot leave them in), chop the ginger and coriander roughly and throw the lot into a small food processor. A food processor is preferable to jug liquidiser as if gets the ingredients ground up more quickly.
2. Add enough of the passata to get everything going and blitz until smooth.
3. Pour into a saucepan, add the rest of the passata and the creamed coconut or coconut milk and simmer for a few minutes till the coconut is melted. Stir.
4. Add the chicken pieces and simmer till tender (about 10 mins)
5. Stir in the spinach, turn up the heat and cook until wilted (about 5 mins)
Version 2 (without kitchen gadgets)
1. De-seed and chop the chillies, crush or finely chop the garlic, chop up the creamed coconut and the coriander roughly, finely grate the ginger.
2. Put all of this, with the passata, into a saucepan
3. Simmer for a few mins until the creamed coconut melts, stirring occasionally.
4. Add chicken and simmer until tender (about 10 mins)
5. Stir in the spinach, turn up the heat and cook until wilted (about 5 mins).
*Conventional spinach is one of the most agri-chemical contaminated vegetables you can buy. If you cant get organic spinach then using chard, sliced green leeks, or steamed-til-tender broccoli or steamed green beans are good substitutions.
Serve with:
Some steamed broccoli florets.
If you are not wanting to lose weight and are not on a ketogenic or stoneage/paleo diet you could add (for 2 people):
Brown basmati rice (*boil ½ mug brown rice with 1 mug boiling water and ½ teaspoon ground turmeric, covered, till water is absorbed and rice is fluffed up).
Variation: If you prefer to leave your chicken fillets whole, simply cook for longer in the sauce (about 25 minutes) until cooked through, before adding the spinach for the last few minutes.
Why this recipe is good for you: Processed tomatoes with no additives are a rich source of lycopene, an antioxidant that protects your skin from the damaging effects UV rays – like an edible sunblock! Your body absorbs lycopene better from pureed tomatoes than from whole tomatoes. Ginger, tomatoes, turmeric and chillies all have anti-inflammatory properties that are helpful for a healthy digestive system and good, clear skin. Non organic rice can be heavily contaminated with arsenic but fresh coriander bind to this and other toxic metals in your intestines, helping them be eliminated from your body. Spices like ginger help boost liver function, also to eliminate both natural and man-made toxins. Yet more reasons why herbs and spices are fantastic for you. Using passata packaged in glass jars or bottles means less exposure to toxic bisphenol A (BPA) , which is present in the plastic linings of cartons and tins. Scientific studies link BPA to hormonal imbalances such as low libido, endometriosis, fibroids, and hormone (e.g. breast and prostate cancer) as well as osteoporosis. Limiting your exposure is good news.
This is another lovely slow-cook recipe for winter. You could also do it on top of the stove so it simmers gently after initially coming up to the boil.
For 2:
250g lamb gigot chops (with bones) or fillet, trimmed of fat and sliced (with bones is better for the flavour)
220g onions (ideally a massive Spanish onion as it saves peeling time!)
2 medium potatoes, ideally a floury type, scrubbed and sliced into rings
1 medium quince/tart eating apple (eg cox’s pippin) washed, and sliced into thick rings (no need to core or peel)
6 large prunes, soaked overnight, drained, stoned and chopped (or use no-soak prunes)
1 level tsp turmeric
2 heaped tsp tomato puree
Juice of 1 small lemon, or to taste
Preheat the oven to 180C
Put a few pieces of the meat in an ovenproof casserole and cover with layers of onion, potato, quince, prunes and spices. Repeat the layers until all the ingredients are used up.
Dissolve tomato puree in 120ml cold water or leftover veg cooking water, then pour into the casserole.
Cover and cook in the oven until the meat and potatoes are tender. This takes 2 hours if using lamb gigot/fillet. If using unsoaked prunes double the quantity of water in the dish and check every ½ hour to ensure it does not dry out and burn (I found this out by experience!).
Hand around the lemon juice at the table to be added to taste.
Serve with one of these:
A large green salad
Steamed frozen peas
Steamed broccoli or (even better) purple sprouting broccoli
Baby spinach leaves and halved cherry tomatoes drizzled with virgin olive oil
Variations:
Use trimmed organic sirloin steak (takes about an hour but be aware quince takes much longer to cook than an hour so use the apple with this instead) or round steak (takes about 2 hours) instead of the lamb.
Why this recipe is good for you: Powerful antioxidants for health come from the tomato puree (lycopene) and turmeric (curcumin) in this dish. Onions, quince and apples are a great source of soluble fibre to feed beneficial gut bacteria. Meat cooked on the bone releases collageneous substances into the liquid that help nourish and heal the lining of your digestive system. Yes, home made chicken soup and other bone-based broth soups really are good for you. Lamb is a more natural meat exposed to fewer intensive farming practices than some other meats so if you can’t buy organic read meat, its a good choice.
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.
Now the autumn chills are setting in this is a lovely slow-cooked recipe to warm you up. It’s richly-flavoured but really mild. It’s ideal if you are cooking one meal to please meat eaters and people who want to eat less meat at the same time. People can avoid the meat part of the dish and bulk up on extra chickpeas and vegetables and have some delicious fluffy cooked millet grains on the side. Using meat on the bone makes this really flavourful. I usually serve this with some sort of steamed green vegetable (like green beans or dark green cabbage) or a green salad. To stretch things out a bit and save money adding cooked millet to soak up the juices is a winner. If you are new to super-nutritious and super-inexpensive millet, check out my post on how to cook ithttps://annacollins.ie/how-to-cook-millet-i-cant-believe-its-not-couscous/
For 2:
2 mugs (around 450ml) of leftover veg or chickpea cooking water, or plain filtered water
300g small onions or large shallots (large onions will do if you cant get small ones)
1 mug home-cooked chickpeas (reserve the liquid) or a 400g can of chickpeas
2 large cloves garlic, peeled and roughly quartered or sliced
½ a medium size preserved lemon*, deseeded and roughly cut up into 8 pieces – at a pinch you could use ½ a fresh lemon (skin and pith only). Buy ready-made, or use the easy recipe below and leave to mature for at least 2 weeks before using.
2 chicken breasts on the bone or chicken legs (organic if possible)
1 heaped teaspoon ras el hanout*(see simple recipe below, or buy ready-made) For unusual ingredients see “larder & shopping” section of this blog
1. Put a heavy bottomed saucepan or cast iron pot on a medium heat to warm with the 2 mugfuls of stock or water. Put the chicken legs or breasts at the bottom of the pot. Peel and add the onions, ras al hanout, chickpeas, preserved lemon and garlic. Put the lid on, give everything a gentle shake to mix everything up. You want the water to almost cover everything.
2. Simmer gently for 1½ to 2 hours (stirring occasionally to coat everything in the liquid and spices) until the onions are translucent and the chicken is falling off the bone.
Money-saving health-boosting tip:
Serve this with cooked millet. Cooked millet wholegrains are a healthy replacement for couscous, but very similar in appearance and texture. For instructions on how to cook, click the “grains” section in the tag cloud on the left of this blog, or search for “how to cook millet” in the search box.
How to make ras el hanout
Traditionally, ras el hanout contained a blend of 40 different spices. This streamlined version includes many of the main spices of the traditional mixture. Keep this mix in an airtight glass jar in a dark place to preserve the aromas for many months. If you like this spice mix, you will use it again and again as tagine stews are really simple to make. If you own a coffee or spice grinder, you can grind your own spices for extra flavour. Ras al hanout
Makes ½ a medium size jar of ras el hanout:
2 teaspoon ground cumin
2 teaspoon ground ginger
3 teaspoon turmeric
1½ teaspoon ground cinnamon
1½ teaspoon freshly ground black pepper
1 teaspoon ground white pepper
1 teaspoon ground coriander seeds
1 teaspoon cayenne
1 teaspoon ground allspice
1 teaspoon ground nutmeg
½ teaspoon ground cloves
Instructions: Mix spices together. Store airtight in a dark place to preserve the potency of the spices.
How to make preserved Lemons
These have a distinctive flavour its hard to replicate. These are easily made if you cant find a local Halal shop near you or don’t live near Fallon & Byrne. They take at least 2 weeks before they are ready and will keep for a year. I usually keep mine in the fridge but its not absolutely necessary. These take about 2 weeks to mature.
A carton of Atlantic sea salt or Himalayan (pink) salt
10 unwaxed lemons, organic if possible, scrubbed well
A large glass jar with lid
1. Standing a lemon on one end make a cut down the centre with a sharp knife until you have cut 2/3 of the way down.
2. Now turn the lemon upside down and rotate it 90 degrees. Make another cut at right angles to the original cut, also 2/3 of the way down the fruit.
3. Pack the slits with salt and place in the jar. Continue until the lemons are all packed tightly in the jar.
4. Over the next week or two you will see liquid coming out of the lemons. This is normal. When using a lemon for cooking you will need to discard the seeds and rinse off the salty liquid. After 2 weeks the lemons are ready to use.
Why this is good for you: Spices in the ras al hanout are a fantastic source of antioxidants to help your health. Spices help reduce inflammation in the digestive system. Research shows that spices also boost liver function and help keep your skin clear and young-looking. Traditionally, Moroccan dishes are cooked on a low flame for a long time. Modern, cheffy recipes telling you to brown the meat are neither as authentic nor as healthy as the traditional ways. Cooking foods at low temperature (stewing) rather than at high temperature (frying, roasting or grilling) is better because low temperatures produce far fewer damaging free radicals than high temperature cooking. Fewer free radicals and more antioxidants from the spices means slowing down the ageing process, reducing the risk of chronic or life-threatening disease, and helping your heart. Stewing meat on the bone releases substances into the food that help support collagen production. This helps your digestive system repair itself and also helps maintain good firm skin and bones in later life.
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 is a salad we eat most days for lunch with some protein like chicken, smoked fish, a bean/pulse salad or a couple of eggs. The main thing about a salad is it needs to be almost completely raw, take up at least 50% of your plate and have lots of different colours to give you a range of nutrients. You’ll see some blanched frozen peas in the picture here, because I love them. (Thaw frozen petit pois in sieve under hot tap, put in bowl, cover generously with boiling water, leave 1 min, strain, run under cool tap and add to salads). If you’re packing this lunch to eat later, simply throw in handful frozen peas – will keep everything cool and take a couple hours to melt.
If you’re in a hurry you don’t have to have all the ingredients – mix and match.
For 1: Leaves (choose one or 2, more if you want):
A generous 2-hand handful torn up: choose from rocket, chicory, lettuce, endive, radicchio, organic baby spinach, nasturtium leaves, watercress, pea shoots etc. Colours (choose 3 or 4, more if you want):
1 large tomato or handful cherry tomatoes , cut in bite size pieces
2 spring onions or 1/4 red onion, sliced thinly
1/2 red/yellow pepper, sliced
Cup of sliced cucumber, courgette, fennel or celery or a bit of everything
Grilled artichokes (drain off the low-grade oil before adding)
1 tbs olives Healthy Fats:
Optional: 1/4-1/2 soft avocado, cubed (healthy fats aid weight management)
1-3 dsp extra virgin dressing https://www.annacollins.ie/mediterranean-salad-dressing/ OR https://www.annacollins.ie/asian-dressing/ Starch (not more than 1/4 of your meal though):
beetroot (cooked and sliced or raw and grated), small carrot, peeled and grated, thinly sliced raw butternut squash, some leftover cooked baby boiled potatoes, sweet potatoes or roasted squash Gut-bacteria modifying boost:
1 clove raw garlic, crushed Optional carbs (no more than 1/4 of the meal):
Grated carrots
Grated or chopped beetroot
Cold cooked potatoes (NOT for SC diet)
1. Throw everything in a big bowl, add 1-3 dsp extra virgin oil-based dressing and toss til coated.
2. Eat with a palm sized portion meat, fish, couple of eggs or a cup of cooked beans/pulses.
Why this is good for you: Fresh raw vegetables, especially when organic, are packed with vitamin C and biofoavonoids. These strengthen skin and connective tissue, speed healing and help prevent digestive disorders. You need vitamin C from raw foods, folate from dark green leafy veg (eg spinach, chard, broccoli), and bioflavonoids to help maintain digestive wellness. Greens are also rich in magnesium, which helps you relax your mind and body and fight infections.
Getting into the habit of eating a salad every lunchtime is one of the best things you can do for your health. Veggies in your daily diet also give you a beautiful golden skin tone after 6-8 weeks, according to a study I quoted in one of my e-newsletters last year. Spices and herbs in my special Mediterranean dressing lower numbers of “bad” bacteria in your gut and support growth of healthy bacteria that impact on everything – even weight management and mood.
