• Easy Salads/ Health/ Healthy Food/ Immune System/ LCHF diet

    Nutritious Comfort Food for Winter

    Nutritious Winter Food

    Quick and easy nutritious comfort food for Winter that is also cheap!

    Even in Winter I like to eat salad and this one is super tasty and gives plenty of healthy fats and nutrients to boost immune system.

    SARDINE HOT SQUASH SALAD

    Nutritious comfort Food for Winter

    Ingredients are

    • crunchy lettuce plus fresh herb leaves
    • cucumber
    • mini tomatoes
    • avocado
    • optional celery or fennel
    • tinned sardines in olive oil
    • roasted squash or pumpkin still hot and scooped out with ice- cream scoop just before serving
    • sprinkle with toasted pumpkin seeds or pine nuts
    • dress with Virgin Olive oil or avocado oil

    Stuffed Mushrooms

    I love mushrooms for boosting the immune system so here is a lovely supper treat

    Nutritious comfort food for winter

    Make the filling by frying these chopped ingredients

    • tomato
    • red pepper
    • onion
    • Pancetta  or streaky bacon
    • plus the chopped stems from the large flat mushrooms

    Fill the mushrooms. top with torn Basil leaves and soft cheese or a coconut cream cheese alternative. Bake in oven 200C for about 15-20 mins. You can also pierce some extra tomatoes and roast them in the same pan.

    I love these served with some cooked Romanesco – if you have never tried it give it a go. It is similar to cauliflower but with a firmer texture and more nutty flavour. My son, who has never liked cauliflower, loves this.

    nutrious comfort food for winter

    Slow- Cooker Hot Pot

    A Winter Staple that makes life easy.  I just add cheap cuts of meat (preferably on the bone) and whatever vegetables I have plus some good organic stock and leave it to cook for at least 4 hours. Normally one pot full will last us for two days – so I get to have a day off from cooking 🙂

    This one was lamb shank with carrots, parsnip, courgette and potatoes plus Rosemary and Bay leaves.

    Get creative and add spices, herbs, or fruit – apricots with lamb and Moroccan spice or chicken with preserved lemons…..my favourites!

  • Gluten Free/ Health/ LCHF diet/ Wheat and Dairy Intolerance

    My Quick Gluten & Dairy free Pizza

    My Quick Gluten & Dairy free Pizza

    Would you love a fresh, tasty and super-quick supper? Then here is my quick Gluten & Dairy free Pizza that you can be eating quicker than a Take-Away! Approx. 20 minutes!

    Ingredients

    One gluten free Wrap per person

    Onion – chopped

    Red Pepper – small slices

    Mushrooms – sliced

    Herbs – such as oregano, Italian seasoning or Herbs de Provence

    Fresh tomato – sliced or chopped tinned tomato drained well

    Vegan Cheeses both creamy and original solid (I used ‘violife’)

    any quick cook protein – smokey bacon, pepperoni, ham, prawns, tinned tuna etc.

    Fresh Basil leaves if available

    Method

    Pre-heat Oven to 200C or preheat grill to 190C.

    Lightly grease an oven tray or grill pan. Place the wraps in position. They only take a few minutes to cook therefore put the onion, pepper and  mushrooms into a pan with a little oil and cook until soft – approx 5 minutes. Sprinkle with herbs and season, then spread evenly onto wraps.

    My Quick Gluten & Dairy free Pizza

    Top with the creamy vegan cheese – this gives a good richness and texture similar to mozzarella.

    My Quick Gluten & Dairy Free Pizza

    Then top with tomatoes, chosen protein, grated vegan cheese and torn Basil.

    Cook for 8-10 minutes until cheese is melting and protein cooked through. I personally don’t mind if the tomatoes are only lightly cooked as it as another texture to the meal. If you like them more cooked than in the photo then slice them very thinly or use well-drained tinned ones or Passata but you don’t want to burn the base.

    Serve with a side salad or coleslaw.

    My Quick Gluten & Dairy Free Pizza

    Enjoy!

     

  • Ketogenic diet/ LCHF diet/ Paleo Diet/ Sugar Detox

    My positive results from Paleo and LCHF approach

    Paleo and LCHF approach

    I would like to share with you my continuing journey with improving my health with nutrition and my personal results with Paleo and LCHF approach.

    Three years ago I was suffering from a few years of high stress. I was overweight and still gaining, tired, with a myriad of symptoms including poor sleep, IBS, dry skin and eyes, hearing problems, post nasal drip, sinus problems,and joint pains, which at times were severe and debilitating.

    I started on the Paleo Approach program by first doing a full elimination diet. Sarah Ballantine PhD of www.ThePaleoMom.com. I discovered I was intolerant of gluten, dairy and soy so totally eliminated them and started to reintroduce other foods gradually while watching for return of symptoms. I then progressed to what I call a modified Paleo diet where I ate some gluten free pasta and wraps, rice, potatoes and either almond or coconut milk.

    With each week I felt better and had more energy. I started doing more exercise including walking, rebounding and a Yoga sequence called ‘The Five Tibetan Rites’.

    I suffered occasional setbacks but with attention to healing my gut with Probiotics and L-Glutamine the inflammation soon subsided.

    Having reached a reasonable level of health I started looking for ways I could protect myself from chronic illnesses like Diabetes, heart disease, Dementia and cancer – these being the main worries as we age.

    I read more and more about eating low carbs and high natural fats, LCHF, followed the research www.DietDoctor.com and everything seemed to make sense. The idea being to keep blood sugar lower and level by eating quality proteins and natural fats like Avocado, olive oil, grass fed butter (which I couldn’t have), coconut oil, oily fish and fatty cuts of meat.

    It was quite easy to adapt from Paleo Approach to LCHF and within a very short time I noticed that my blood sugar was more stable, I could go without food for longer periods without turning into Golem and I was sleeping much better.

    I really felt the benefits so I wanted to see if medical tests would reflect the improvements. Unfortunately I didn’t have any baseline testing from the past to compare but I think you will agree that they stand alone.

    I am 66 yrs old. Metabolic age 55

    Weight is 67 kg  and stable

    BMI 24

    Blood pressure 123/64

    Liver Function Good

    Fasting  blood sugar 5.0

    Triglycerides 0.7

    Cholesterol LDL/HDL ratio 2.04

    Bone mass 2.2 kg Muscle mass 40.9

    As part of eating LCHF I have been having Bulletproof XCT oil in my coffee, I bake using coconut oil and cook with it. I use coconut milk and cream a lot as I love Thai cooking. I also use olive oil each day, eat garlic, onions, plenty of salad and green vegetables, sweet potato, berries, small bananas and only occasionally other fruit like mangoes or pineapple. I buy free range and grass fed meat as much as possible and have nuts, eggs and fish 2-3 times a week.

    My indulgences are red wine and Prosecco but I don’t drink every day. I have dark chocolate and use coco powder to make desserts or Brownies and sometimes sweeten food with a little maple syrup – keeping sugar to an absolute minimum.

    I am certainly not strict with eating LCHF as I do not measure my carb intake, only relying on 1-2 small portions a day, always with protein.

    Sometimes we eat out and the meal is not low carb at all – like gluten and dairy free pizza, Red Wine and Lemon Sorbet but then I am just more aware of how many carbs I eat the next day. Sometimes I skip breakfast and just have black coffee with XCT oil and that keeps me going all morning which is something I never thought I could do. In the past, after a breakfast of toast and marmalade I would be starving by 10:30am!

    Many of you will react with horror at ‘giving up’ many of the things you think of as staples at the moment but I can assure you that the health benefits are enormous and instead of feeling deprived I actually feel indulgent, eating so many of those high fat foods that we have denied ourselves for so long. Throughout my adult life the guidelines have been to eat low-fat to prevent cardiovascular disease and throughout that time heart disease and obesity have been epidemic – time to stop. No low-fat, no artificial fats or oils, low sugar, no calorie counting and no to try to ‘burn it off ‘ at the gym!

  • LCHF diet

    Lunchtime Low Carb High healthy Fats Treat

    Low Carb High healthy Fats treat

    So don’t count Calories, don’t break out the bread, just go for a real food, Lunchtime Low Carb High healthy Fats Treat!

    Two free range eggs, asparagus spears, baby-leaf salad and olive oil mayo with celtic sea salt and black pepper.

    Yum!

    No recipe needed, just cook the eggs so that the yolks are runny and you can dip the asparagus in them.

    Cooking time approximately 5 mins so no excuse…

    I cooked the eggs gently in a little olive oil but you could use ghee, butter or coconut oil. You could also add fresh lemon juice to the mayo.

  • Healthy Food/ Immune system - healing/ Ketogenic diet/ LCHF diet/ weight loss

    Fat v Carbs

    Nutritional advice

    The debate on Fat v Carbs rages on!

    I personally and with clients, have found it works in that you get to a normal weight and then it stabilises even though you may add in a few more natural carbs like rice, gluten free grains, dark chocolate and red wine. Health markers improve, immune system improves, cravings disappear and energy is increased and because of this it is a very sustainable way to eat.

    Sustainability is key to weight-loss and keeping it off. I have known many people who have tried very low fat diets only to gain even more weight when they return to ‘normal’ eating. Low fat diets deprive you of fat-soluble vitamins A, D, E and K that are essential for good health and a strong immune system and yet that is what Government Guidelines have been for decades.

    Here are the foods to eat on a Low Carb High Fat Diet 

    • Meat
    • Fish
    • eggs
    • Vegetables
    • A little fruit
    • Nuts and seeds
    • Dairy products (not low fat versions) if not intolerant to casein or lactose.
    • Natural fats and oils like Coconut oil, Olive oil, olives, avocados and oil, ghee and butter if tolerated.

    If the source of these foods is organic, free range, grass fed(beef) etc. then that is when I use the term ‘CLEAN’ diet as it avoids all processed food, sugar, gluten grains and keeps fruit sugar low.

    In case you missed it, here is an excellent program from the BBC – well worth watching. The results in just a 3 week trial are disclosed with weight loss, lower cholesterol and also enjoyment of eating natural foods and no hunger or bad side effects.

    Take a look on YouTube

    If you like ‘studies’ then go here.