WHOLE 30
COMPLETE & EASY GUIDE TO SUCCESSFUL PALEO DIET & LIFESTYLE
309lbs April 2014 98lbs lost so far June 2016 126lb lost
Food lists, hints, tips, recipes, snacks, treats, science bits and nutritional information
How I never found this diet and future lifestyle before is beyond me it is the last piece in my diet jigsaw that has given me the whole picture and a recipe for life success! With an abundance of super gorgeous vegetables, lots of low fat protein and fruit, what's not to love, but the success of this diet for me is because paleo has given me healthier choices of my favourite go to foods, without the processed hidden bad fats and grains. I have lost weight before but never kept it off because I can not wait to reward myself with my favourite foods. Paleo gives me good healthy occasional, (that is the key to succcess), options for when I fancy that moments take hold, like paleo pizza, tacos, mash, fries, pasta, chips and dips.
By removing grain substitutes like wheat, corn, rice and potato flour or gluten free products and replacing them with clever simple obvious options like parsnip mash, cauliflower rice, avocado chocolate mousse, apple baked chips, flaxseed and sweet potato non corn chips and spaghetti squash as pasta among the many I will list below, you may find yourself questioning what was it about your favourite go to naughty food you really loved now you've found paleo.
A HINT OF GORGEOUS SUMPTUOUS PALEO FOOD
A HINT OF GORGEOUS SUMPTUOUS PALEO FOOD
Avocado chocolate mousse Shepards pie parsnip mash Pot Oodle paleo on the go
Moussaka stuffed courgette Bacon wrapped meatloaf Curry coronation chicken
The following recipes, food lists, success tips, handling cravings and nutritional information make it really easy to start or continue with paleo.
- CONTENTS
- Paleo what you can eat food list
- What is paleo
- Weight loss why paleo works
- Recipe food photo gallery (recipes at end of blog)
- Breakfasts, Lunches & Dinners
- Healthier comfort foods pizza, kebabs, curries, burritos
- Sweet treats
- My Success tips & paleo fridge
- Paleo on the go...
- My super speedy meals in minutes
- Cravings how to avoid & handle them
- All my recipes for food photos
- (Or type recipe into my blog search bar, top right of page)
- My geeky weekly food nutrition sheets
PALEO FOOD LIST
For me the abundance of food in the lists of what you can eat and what foods to avoid as a personal choice and the the foods you should remove from your diet really made it quite simple and very easy for me to adapt to this lifestyle. I am very honest with myself and decided from the beginning I was not going to do what I did with other diets and go for it full on and then crash, I am not Paleo Perfect and have no intention of being so, I am going to go off grid occasionally because of my love of food and cooking, check out the other recipes on my blog and you will see how I gained so much weight, but with this freedom of attitude I have found when I do go off grid I cannot wait to get back on grid, in all my 41yrs I have never felt so free with food and losing weight as a side effect is new on me!
Let's go straight to the easy part here is quick guide followed with a full grocery list of Paleo foods that you can have, foods to avoid (this is personal to you) and foods to remove. This really helped me as a quick guide that I stuck on the fridge, below also follows a extensive choice of quick, tasty and easy recipes.
EAT:
EAT:
Full list below
Free range and Organic meats
Fish and seafood
Free range eggs
COMPLEX GOOD CARBS
Free range eggs
COMPLEX GOOD CARBS
Fresh fruit & berries
All fresh vegetables
All nuts and seeds
Oils, coconut, olive, avocado, walnut, flax seeds
Avocado's
DON'T EAT:
CEREAL GRAINS=SIMPLE CARBS IN EXCESS=STORED BODY FAT
Wheat
Barley
Rice
Maize
Millet
Oats
Rye
Buckwheat
Quinoa
LEGUMES
Peas
Beans
Lentils
Soybeans
Peanuts
Alfalfa
Processed foods
Any sugar's
All any processed foods
Potatoes white
Refined vegetable oils
AVOID OR LIMIT:DAIRY
This is a personal to each person, paleo perfect will remove this food group, for me I avoid 99% then on a off grid I want to eat that mission I will allow myself anything from the food group, generally cheese or cream. This compromise means I can still enjoy the occasional treat dinner and still be almost paleo, grain and gluten free rather than going completely off grid and eating a carb over loaded takeout.
MEAT
This is your list of paleo meats, always try to buy free range grass feed or organic meats if you can, avoid any processed meats like hot dogs, corned beef and spam etc. Eat low amounts of processed bacon, hams and deli meats because they are loaded with nitrates and nitrites. Make your own bacon, hams and corned beef to avoid these chemicals, recipes how to make these are on my blog.
Chicken All, Eggs, Turkey, Pork joints, Pork fillet, Pork chops, Bacon, Fillet steak, Ribeye steak, Sirloin steak, Rump steak, T-bone, Beef mince, Chuck steak mince, Rose veal, Lamb leg, Lamb rack, Venison, Rabbit, Goat, Emu, Kangaroo, Ostrich, Boar, Pheasant, Duck, Goose, Quail, Partridge, Teal, Buffalo, (If you live on the bayou then the following), Raccoon, Turtle, Muskrat, Crawfish, Rattlesnake, Frog, Ducks, Wild Boar,Wild turkey.
FISH
Basically if it swims free in the wild it is paleo, try to avoid farmed fish especially prawns as there is often high levels of chemicals used to clean the pools where these fish are farmed. The fish highlighted with a* have high levels of omega 3 which is great for you.
John Dory, Trout,Sea bass, Salmon, Cod, Bass, Sole, Tuna, Shark, Red snapper, Sardines, Mackerel, Prawns, Lobster , Scallops, Mussels, Oysters, Crab, Crawfish.
John Dory, Trout,Sea bass, Salmon, Cod, Bass, Sole, Tuna, Shark, Red snapper, Sardines, Mackerel, Prawns, Lobster , Scallops, Mussels, Oysters, Crab, Crawfish.
VEGETABLES
Pretty much almost all vegetables are on the paleo diet, however that said you will need to avoid certain vegetables that inhibit your bodies efficiency to function, for me that is white potatoes and squashes because they are high in carbs=sugars, while this group of vegetables are not bad for you that are not good for you either. This list is in my favourite order.
Asparagus, Avocado, Mangetout, Courgettes (zucchini), Watercress, Rocket (arugula), Pak Choy, Spinach, Beetroot, Celery, Broccoli, Cauliflower, Coriander (cilantro), Parsley, Spring onions, Onions, Leeks, Carrots, White cabbage, Chillies, Ginger, Lemongrass, Peppers all, Tomatoes, Okra, Seaweed, Chard, Chicory, Mushrooms, , Butternut squash, Sweet potato, Parsnips, Spaghetti squash, Pumpkin, Yams, Swede (rutabaga), Turnips.
FRUIT
All fruit is paleo, however limit the amount you eat, especially in the first few weeks and for weight loss, this is because fruit is naturally high in sugars. Juicing is also a great way to have your fruit and veg.
Kiwi, Peaches, Apples, Pears, Nectarines, Plums, Grapes, Melon, Cherries, Apricots, Blueberries, Lemons, Limes, Coconut, Figs, Dates, Oranges, Grape fruits , Strawberries, Cranberries, Passion fruit, Mango.
NUTS AND SEEDS
Again all nuts and seeds except peanuts as these are a legume, are paleo, cashews are highest in fat so limit those, the rest are high in good fats, calories and nutrients, just limit yourself to a good handful a day or slight larger portions for granola breakfasts, if weight loss is required then keep to a small handful a day.
Walnuts, Brazil, Almonds, Pecans, Pine nuts, Hazelnuts, Macadamia, Pistachios, , Sunflower seeds, Sesame seeds, Pumpkin seeds, Flaxseeds.
HERBS AND SPICES
All paleo, but beware of cheap herbs and spices as these are often bulked out with processed fillers and chemical flavours and colours like Sudan red dye. Buy top quality makes, grow your own and read labels for the ingredients, there should not be any additional ingredients, just what is in the jar.
Parsley, Thyme, Mint, Basil, Rosemary, Tarragon, Curry leaf, Bay leaf, Chives, Oregano, Sage, Dill, Coriander (cilantro), Paprika, Turmeric, Cayenne, Fennel, Mustard seeds, Star anise, Fenugreek, Cinnamon, Nutmeg, Cloves, Chillies, Vanilla, Cumin, Chilli pepper, Black peppercorns, Saffron.
OILS AND FATS
Here is a choice of good healthy fats, eating fat does not make you fat, this is something you may find hard to grasp Carbs will make you fat! My top favourite has to be coconut oil because the health benefits coconut regulates thyroid which in turn regulates metabolism, cholesterol and blood pressure lowering, immune boosting and supports diabetes.
Coconut oil, olive oil, macadamia oil, avocado oil, flaxseed oil, hemp oil, ghee clarified butter.
WHY I DO PALEO
When you look at the Western world with high rates of type 2 diabetes, obesity, heart disease among many dietary diseases and illnesses, why would you not want to live paleo, but as I mentioned earlier, I have no intention of being strictly paleo, life is about balance, love and giving, and there is a difference between being alive and living! So I am trying to balance looking after my body so I will have somewhere to live while I have fun doing so!
WHAT IS PALEO
Just eat high quality proteins & essential fats with lots of vegetables, fruit, nuts, seeds and cacao.
In a nut shell paleo focuses on eating the way nature intended, a lifestyle diet with an abundance of food your probably already eating, what paleo does is remove the negative harmful processed foods we are eating to much of whether we know we are or not. By processed foods I mean if you cant pick it, catch it, cook it or eat it in it's natural state then it has been processed to make it edible.
By removing a few food groups from your diet, paleo encourages you to change your eating back to real, whole unprocessed foods that are healthy and helpful for our bodies rather than harmful and ageing.
Humans have been around for about 2 million years, however the arrival of agriculture some 10,000 years ago, a relatively short period of time in our evolution, means some of our bodies have not had enough time to adapt to digesting grain and legumes. We are not hunter gathers anymore we just pop to the local supermarket and trust others to make or grow our food, why trust companies who are all about profit, not your health to make your food! The cereal and legumes we are now consuming are chemically processed. Cereals are used as fillers in so many processed foods, cheap herbs and spices that most people are not aware that they are consuming them, they are cheap for food manufactures to use to increase profit and are not always labelled.
PALEO WEIGHT LOSS
Our bodies are designed to run on energy from fat, good fats and complex slow releasing good carbs, these are a level steady fuel unlike simple carbs that ask the body to convert into glucose a simple cheap form of speedy sugar energy, producing more than we need which asks the body to store un-used glucose as bad fat for famine emergencies creating weight gain. Ever heard yourself say I just dont eat that much and my weight stays the same or increase, why? Now you know, a unbalanced diet high in simple carbs.
By eating from the list above with good healthy proteins, an abundance of complex good carbs, fruit, nuts and seeds your body has the necessary tools to unlock your stored fat and burn it off, your metabolism is regulated which again allows your body to burn fat, you will lose weight, if you find you are not then lower the quantity you are eating that's all you have to do is find your own body balance.
RECIPE INGREDIENTS LIST AT END OF BLOG OR SEARCH RECIPE BAR ON THE RIGHT AT THE TOP OF PAGE
PIZZA
Coconut yogurt flour flat bread or bashed chicken as my pizza base, my true cheat here is not all the lovely meat toppings but the cheese and yogurt!
CURRY
These are paleo just loaded with calories and high in fat!!!
SWEET PALEO GUILT FREE TREATS
Yes paleo gives you guilt free natural honest sweet treats, not loaded with processed sugars and substitutes, 100% cacao has no sugar added, a bit bitter but a hint of raw natural honey and va voom!
MY SUCCESS TIPS & PALEO FRIDGE
Identify where your weaknesses are when you are dieting or keeping a healthy lifestyle, for me it is when I am out and about and get really hungry, or I am at a friends house and there is nothing paleo to hand, or when I get home in that hungry state and there is nothing paleo to eat so I end up stuffing whatever is in sight a slice of bread, biscuits or a wrap in my face breaking my success and turning off my fat burning switch making my body sluggish and bloated, then it will take me a week to turn that fat burning switch back on!
MY SUPER SPEEDY MEALS IN MINUTES
These meals are made from fridge to table in 5 minutes, using totally wholesome fresh ingredients and homemade chicken stock from my fridge, just by poaching one chicken a week in water and keeping in the fridge gives me all these super fast meals plus all the chicken meat for other meals.
Tom yum soup Cup of soup Thai coconut laska
CRAVINGS HOW TO AVOID OR MANAGE
Ideally you don't want to have cravings but they are something we may have, the key to success most of the time is to have a balanced diet throughout the day, eat often and when hungry, eat lots of good quality protein and complex carbs with each meal this generally will stop any cravings from starting.
SWEET CRAVINGS
Busy yourself for ten minutes, you will be surprised at how easy it is to forget a craving or even to eat if you are distracted, if you still want something sweet have a go to snack always at hand like the chocolate avocado mousse, chocolate nut bars, sweet potato chips, apple crisps or nuts and berries, these will satisfy any sweet craving.
EMOTIONAL EATING
If your cravings, like me are stimulated by passion for ingredients then you may be up against not hunger cravings but mind stimulated cravings and you find yourself wanting pizza, pasta or a kebab then keep busy! Most of these types of cravings often follow a stressful day or moment, because feeling negative and rewarding yourself with junk food actually does make you feel better, but only while you eat the naughty food, then comes the guilt and negative feelings because you cheated, these feelings can break your good work and diet completely. Laughter and positivity really is the best you can give yourself, if you do cheat don't be hard on yourself, ask yourself what lead to that happening and put a measurement in place to avoid it happening again, maybe have a compromise meal to go to. Positivity and smiling is contagious just start smiling at people and see how many smile back, when you feel positive you act positive.
PAY OFF
It is ok to reward yourself periodically with some of your favourite food. Earn your off grid treat by walking through the woods or round the block, run up and down the stairs for 10 minutes, do the garden jobs you been avoiding and look forward to your reward you are earning, just because you are removing a food group this will not stop you from enjoying the same style of food, you will be amazed at how many meals are almost paleo.
EGG WRAP STUFFED WITH CHEESE AND HAM
1 egg lightly beaten, some grate cheese, torn ham, a little spring onion, chilli, pinch of cayenne pepper, salt and black pepper.
In a warm not hot non stick pan pour in the egg covering the bottom of the pan, gently cook until you have little air pockets, take off the heat and sprinkle over the rest of the ingredients, using a pallet knife lift up the edge of one side and firmly roll up the egg wrap, cut in half or bite size portions.
EGG MUFFIN
2 eggs 1tbsp cooked asparagus, broccoli, mangetout, spring onion, red pepper, salt and pepper.
Beat the eggs and fold in all the ingredients in to the eggs, pour in to your muffin tins and bake 170 degrees for approx 8-10 minutes.
BAKED HAM AND EGG CUPS WITH HOLLANDAISE SAUCE
2 slices of ham, 2 whole eggs, 3 egg yolks, 100g melted butter 1/2 juice of a lemon, tbsp of water.
Line a muffin with each slice of ham to make a cup, crack in your egg, pop in the oven 180 degrees and bake for 8-10 minutes, meanwhile make your hollandaise, in a double boiler on a low heat add the water, lemon juice and egg yolks, whisking constantly until you have an emulsification at this point start to slowly drizzle in the butter until you have a ribbon thick sauce.
ROASTED TOASTED GRANOLA
Handful of walnuts, brazil nuts, pistachios, hazelnuts, almonds, sunflower seeds and pumpkin seeds, toss in one teaspoon of coconut oil and roast in the over or toast in a pan for ten minutes.
GRANOLA CHOCOLATE BAR
Take the above granola place in a blender with one tablespoon of cacao powder, honey and coconut oil, whizz up and press in to a lined tin, pop in the fridge until set and cut into bite size squares or bars.
BACON WRAPPED MEATLOAF
200g rose veal mince, 300g steak mince, 200g pork mince, handful of chopped parsley, 1/4 tsp cayenne pepper, 1 onion finely chopped, 1 pepper finely chopped, 1 chilli finely chopped, sea salt and black pepper, 12 rashers sweetcure bacon.
Line each muffin tin around the side with one rasher of bacon, take the rest of the ingredients and mix together well, take a golf ball size and place in the bacon ring, repeat and fill all twelve, bake in the oven 180 degrees for approx 15 minutes.
LUNCHES AND DINNERS
Bash the chicken breast with a rolling pin to even it out, add all the dry spices to the coconut flour and coat the chicken. Melt the coconut oil in a pan and fry the chicken breast, for the salsa mix all the ingredients together and serve topped over the chicken.
TOM YUM SOUP BOWL OF SOUL RESTORING GOODNESS
THE CHICKEN BASE STOCK
1 chicken, 2 carrots, 1 leek, 1 onion, 2 sticks celery, 10 black peppercorns, pinch of sea salt, 1 habanero, jelly chicken stock pots (optional)
TOM YUM INGREDIENTS
4 tsp tom yum paste, 2 tsp tamarind paste, 3 tbsp fish sauce, 1/2 tsp turmeric, 2 tsp harissa, 3 inches grated ginger, 2 cloves grated garlic, 1 lime juiced, 1 stick lemongrass bashed, 1 bunch of asparagus, 100g watercress, 100g spinach, 1 pepper diced, 100g per person poached chicken,200g raw fresh water prawns and 1 small bunch of coriander.
Place all the chicken stock ingredients in a deep pan, no need to peel or chop anything and bring to a gentle simmer for an hour and a half, leave to cool, remove the chicken and take off all the meat, any that is not edible reserve for your pets. Strain the stock and taste, add stock jelly's salt and pepper to taste. Place back on the heat and add all of the tom yum ingredients, except the watercress and spinach, add that to each serving bowl, simmer for a couple of minutes and serve.
BEEF AND BEER SWEET POTATO CAKE
500g beef steak mince, 1 tbsp coconut oil, 300g onions chopped, 300ml beef stock, 1 can of guinness, 600g sweet potato mashed, 1 red chilli diced, 2 beaten eggs, 100g coconut flour.
Soften the onions in the a tsp of coconut oil, add the mince and brown off, add the stock and guinness and simmer gently for an hour or so until most the the liquid has been absorbed and you have a semi dry mince. Add the mince to your sweet potato along with the rest of the ingredients, except the coconut flour and using your hands form into patties, toss in the coconut flour, heat the rest of the coconut oil in a non stick pan and gently crisp up the outer, place in the oven, 180 degrees for 15-20 minutes to heat all the way through.
SHEPARDS PIE WITH PARSNIP MASH1kg chuck mince, 1 tbsp coconut oil, 1 onion finely diced, 2 cloves garlic grated, 1 rich beef stock jelly pot, salt and black pepper, pinch of cayenne pepper, cumin, oregano, 1 can tomatoes, 1 tbsp tom puree, 3 large carrots diced, 10 large parsnips peeled, boiled and mashed with a tbsp of goats butter, optional.
Melt the coconut oil in a deep pan and soften the onions and garlic for a few minutes, add the chuck mince and brown off, add the stock, tomatoes, puree, carrots and spices, bring to a gently simmer, cook for around an hour, season to taste, place the mince in a baking dish and top with the parsnip mash bake in the oven for 30 minutes or you can just brown off the mash under the grill.
WOOD FIRE PIT ROAST LAMB
1 leg of lamb on the bone, 1 large skewer, 1 wood fired pit, rare lamb takes about 50 minutes cooking time for a 2.5kg leg of lamb, rare 50 degrees, medium 60 degrees, well done 70 degrees core temperature.
32oz RIB EYE TOMMY HAWK FIRE PIT STEAK
Ribeye joint of beef on the bone, cut to size, seasoned and cooked slow over a wood fired pit.
FILLET STEAK WRAP WITH CHILLI COFFEE AND LIME MAYO
1 centre cut fillet steak, approx 8" long, cooked asparagus tips, coriander, cucumber batons, mayonnaise, 1 tsp coffee and 1 tsp hot water, fresh lime juice and 1 tsp seracha chilli sauce.
Pan fry the fillet steak whole, browning all sides, leave to rest and cool, except the asparagus, cucumber and coriander mix the rest of the ingredients in to the mayonnaise. Slice the steak as thin as you can and place a teaspoon of mayonnaise on the centre of the fillet steak, along with a asparagus tip, cucumber baton and sprig of coriander, take the two sides of the steak and wrap left over right, or right over left to form a parcel.
SHORT RIBS BRAISED IN BEEF MARROW BONE STOCK
1 short rib per person, 1 bone marrow bone, 1 ltr beef bone stock, 1 tbsp coconut oil, 2 carrots diced, 1 onion diced, 2 cloves garlic chopped, 1 stick celery finely diced, 1 small leek diced, sea salt and black pepper, 3 sprigs of thyme, 1-2 tbsps of cornflour for thicken.
Place the coconut oil in a pan and gently fry the onions, carrots, garlic, celery and leek for five minutes, add to a deep casserole pan along with the short ribs, marrow bone, stock, thyme and seasoning, cover with a lid or foil and cook slowly on 160 degrees for around 3 hours until the meat is just falling off the bone, serve with parsnip mash and all the lovely au jus from the cooking pot
BACON WRAPPED MEATLOAF
200g rose veal mince, 300g steak mince, 200g pork mince, handful of chopped parsley, 1/4 tsp cayenne pepper, 1 onion finely chopped, 1 pepper finely chopped, 1 chilli finely chopped, sea salt and black pepper, 12 rashers sweetcure bacon.
Line each muffin tin around the side with one rasher of bacon, take the rest of the ingredients and mix together well, take a golf ball size and place in the bacon ring, repeat and fill all twelve, bake in the oven 180 degrees for approx 15 minutes.
RACK OF VENISON
1 12 bone rack of venison, salt and pepper, 1 tbsp coconut oil.
Season the rack of venison and rub over the coconut oil, place on a roasting tray and roast 190 degrees for around 18 minutes for rare, 22 minutes for medium and 26 minutes for well done, cut individual cutlets and serve with parsnip mash and maybe a drizzle of naughty Cumberland sauce.
CRISPY PEKING DUCK
1 whole duck, 1 tsp ground five spice, and sea salt. Plum sauce (not paleo), 10 whole plums de-stoned, 80g honey, 1/2 tsp five spice, 1/2 tsp chilli powder, zest and juice of 1 orange, 2 tbsp soy sauce.
Rub the duck all over and in the cavity with the five spice and salt, place on wire rack or the wire shelf in your oven and cook at 170 degrees, for approx 2 hours until the meat is falling off the bone. To make the plum sauce place all the ingredients in a sauce pan and simmer to thick and pulpy, remove the plum skins.
CREAMY COCONUT AND MUSHROOM STROGANOFF
500g mixed mushrooms, 1 tbsp coconut, 1 tsp smoked paprika, 1 onion chopped, 250ml dry white wine, 300ml coconut milk, handful fresh parsley, 1/2 juice of lime and 1 cauliflower for rice.
Slice all your mushrooms, heat a deep pan and add the coconut oil and the mushrooms, cook in batches so as not to over load the pan, remove and keep to one side, add the wine and reduce by half, turn the heat down to a gentle simmer, add the coconut milk, onion and mushrooms, cook for five minutes until you have a lovely medium this sauce, add the paprika, parsley and lime juice, season to taste. Serve with cauliflower rice.
ROAST CHICKEN WITH SWEET POTATO LYONNAISE DAUPHIOISE
1 whole chicken rubbed with salt, pepper, 3 sweet potatoes, 1 butternut squash, 1 onion sliced, fresh thyme, 400ml chicken stock, 150ml double cream, 200g Parmesan cheese, fresh ground black pepper and salt.
Pre heat your oven to 200 degrees, scrub the sweet potatoes and peel the butternut squash, slice them in to round disks and place in a bowl, add the sliced onion, cream, stock, Parmesan, salt, pepper and thyme, mix well and place in a deep roasting tin, place the season rubbed chicken on top of the potato's and squash and bake in the oven for approx 1 hour.
COCONUT HARISSA TURKEY CURRY
250g turkey breast diced, 1 tsp coconut oil, 1 tsp curry powder, 1/2 tsp turmeric, 1 tsp tamarind, 1 tsp harissa, 200ml coconut milk, 1 green pepper diced, 100g broccoli, 1 leek diced, 8 stems asparagus, 1 courgette sliced, small bunch coriander, 1 tbsp dried chillies, 1/2 lime juiced, salt and pepper.
Heat the coconut oil in a pan and part cook the turkey, add the coconut milk and the rest of the ingredients, except the coriander, lime juice, salt and pepper. Cook for a few minutes, taste and if you want a less sweet coconut flavour add some of the lime juice. Season to taste and serve with cauliflower rice.
LAMB SHANK MADRAS CURRY
Curry powder shop brought or to make your own 2 tbsp coriander seeds, fenugreek seeds, 1 tbsp mustard seeds, turmeric, 1 tsp cumin seeds, black peppercorns, 1/2 tsp fennel seeds, 5 whole cloves, in a pepper grinder grind all the spices, this will make enough for 3 recipes. For the curry 4 lamb shanks, 3 tbsp ghee, 1 stick cinnamon, 4 cloves, 1 hot chilli, 2" ginger, 2 onions chopped, 12 curry leaves, 5 cardamon pods crushed, 2 bay leaves, 300g beef stock, 1 tin tomatoes, salt and pepper, coriander to garnish.
Heat the ghee in a deep casserole dish and sear the lamb shanks browning all over, remove from the pan, in a blender pulse the onion, garlic chilli and ginger until really finely chopped, add to the pan and soften gently, add 2 tablespoons of curry powder along with the curry leaves, bay, cinnamon, cardamon, tamarind, salt and pepper, beef stock and tomatoes, bring to a simmer and add back your lamb shanks and any resting juices. pop a lid on cook at 150 degrees for 2-3 hours until the meat wants to fall off the bone. Serve with cauliflower rice.
PIRI PIRI CHICKEN AND CHORIZO LIME TACOS
Tacos equal amounts of coconut flour and greek yogurt, 300g leftover piri piri roast chicken,1 sweet potato diced small and boiled, 1 cooking chorizo diced, 2 cloves garlic chopped, 8 cherry tomatoes diced, 1 pepper chopped, 2 red chillies chopped, 1 onion finely diced, 1 lime juiced, salt and pepper, 1 pot of sour cream (not paleo), 1 avocado diced, coriander.
To make the tacos mix the coconut flour and yogurt together to form a dough, pull of golf ball pieces and roll out your tacos fairly thin, in a dry frying pan cook the tacos for approx 60 seconds on each side, assemble all your taco ingredients in individual bowls, for the salsa mix the tomatoes, pepper, chilli, onion, season with salt and pepper add the lime juice and coriander. In a non stick pan add the chorizo and pan fry for a couple of minutes then add the sweet potato, garlic and chicken to the pan, serve family style with bowls of sour cream (optional) and diced avocado, salsa, wedges of lime and the piri piri chicken, chorizo and garlic potato filling.
BAKED JERK HAM
15kg leg of pork, for the brine, 10 whole peppercorns, 5 juniper berries, 5 crushed cardamon pods, 1 star anise, 1 carrot, 1 onion halved, 1 leek chopped, 2 sticks celery, 5 ltrs sweet cider. The glaze 100g soft dark brown sugar, 2 tbsp mustard, marmalade, 20 whole cloves.
I like to soak my ham for 24hrs in water in the fridge before I cook, changing the water a few times, this is to lesson the salt from the brine. Fill a deep saucepan with the cider, add all the aromatic ingredients and the ham, top up with water if the ham is not covered, bring to a gently simmer and cook for 4-5hrs, if using a probe when the centre reaches 75 degrees, turn off the heat and leave the ham to cool in the stock, this will allow the ham to relax and soak up some the juices giving you a moist ham. Once cooled heat the oven to 170 degrees take your ham and peel off the skin and a little fat if it is thick, score the fat only with a knife. Mix all the glaze ingredients together and paste all over the ham, stud the cloves randomly in the diamond pattern, place a rack over a roasting tray and place the ham on the rack, add some of the cooking stock to the pan creating a water bath that will help steam the ham in the oven keep the moisture in, cover with foil and bake for 25 minutes, then remove the foil and bake for a further 20 minutes to caramelise the crust.
PIRI PIRI ROAST CHICKEN
1 organic free range chicken, 1 bottle of Nando's piri piri sauce and 2 tbsp Nando's piri spices, 1 tsp sea salt. To make piri piri spices mix 6 fresh chopped chillies, 2 tbsp dried chillies, 4 cloves grated garlic, 1 tsp salt, 1/2 tsp oregano and paprika.
Take your chicken and rub the marinade and spices all over and in the cavity, roast in your oven 200degrees for 45-60 minutes, leave to rest for 5 minutes under foil, and enjoy, this meal is great with mini roasted sweet potatoes and garlic, and I use the left overs from this meal to make my taco fillings.
SWEET POTATO BACON CAKE
2 baked sweet potatoes, 4 rashers chopped bacon, 1 tbsp coconut oil, 1 small onion chopped, 2 fresh chillies chopped, 1 clove garlic grated, 2 tbsp chopped coriander, 1 egg beaten, salt and black pepper.
Scoop out the baked potato filling into a large bowl, pan fry in some of the coconut oil the bacon, onion and garlic and add to the potatoes along with the chillies, coriander, egg, salt and pepper, form into potato cakes large or small, heat the rest of the coconut oil and pan fry the cakes until crispy, serve with poached eggs.
WOOD FIRED LAMB AND CHICKEN KEBABS
4 small chicken breasts cut into 3, 1kg leg of lamb meat only cut same size as the chicken, 1 tbsp coconut oil, sea salt and black pepper. For the coconut flat bread 300g coconut flour 300g greek yogurt. 1 wood fired pit or oven roast.
Take the cut chicken and lamb and toss in the coconut oil sale and pepper, place on two skewers alternating starting with the lamb first, pack fairly tightly. Cook over a wood fire pit if you can if not you can just as easily cook these in the oven, the skewers take around 20-30 minutes. Meanwhile mix the yogurt and coconut flour together to form a dough, pull of tennis ball sizes and roll out a disc around 6-8" in diameter and not to thin, heat a dry frying pan to a medium hot heat and cook for 1-2 minutes on each side until cook, load with your kebab meats and lots of raw onion, crispy salad and garlic mayo.
ZUCCHINI STUFFED CANAPES
2 large zucchinis, 1 roasted red pepper diced, 1 spring onion chopped, 1 small bunch dill chopped, baby basil leaves, 1 tub philly cream cheese.
Using a potato peeler take long slices of your zucchini, place each slice on a hot griddle and cook one side only for a minute or so, once cooked and nicely charred place on kitchen roll to cool. Take your cream cheese and spread on to the charred zucchini, sprinkle over some of the spring onion, roasted red pepper, a little dill, then roll up and stand on it's end, decorate the top with a little basil or dill.
FRIED GREEN TOMATO'S
Coconut flour, 6 green tomatoes, pinch of salt, white pepper, cayenne pepper, cumin, 2 eggs beaten, 500ml coconut milk, 500ml coconut oil. Seasoning 1 tsp salt, 1/4 tsp cayenne pepper, a pinch garlic powder, celery salt, 1 tbsp fine chopped coriander.
Heat the coconut oil in a shallow pan ready for frying, mix the salt, pepper, cayenne, cumin into the coconut flour and place in a bowl, in another bowl place the beaten eggs and a third bowl place the coconut milk, slice the green tomatoes medium thin, now you are ready to dredge and cook, have some paper roll ready to place the cook green tomatoes on to drain once cooked. Take each slice of tomato and dip in the coconut milk, then the coconut flour, then the beaten egg and then the coconut flour again, gently lay into the hot coconut fat and fry for a couple of minutes, don't overload the frying pan as this will lower the fat heat and result in soggy fried tomatoes. Serve with a spicy zesty mayo dip.
COCONUT SOFT SHELL FRIED BLUE CRABS
4 soft shell crabs, 300g coconut flour, pinch of salt, szechuan pepper, black pepper, garlic powder, cayenne pepper, onion powder, 1 lemon quartered, 1 ltr coconut oil.
Bring the coconut oil up to 200 degrees, in a dish mix the coconut flour, salt, pepper, szechuan pepper, garlic, cayenne pepper and onion powder together, dredge each crab in the seasoned coconut flour dusting all the nooks and crannies, gently tap any excess off flour, fry for five minutes and drain on kitchen paper, serve with a zesty paleo mayonnaise dip.
LIME CORIANDER AVOCADO CHICKEN2 chicken breasts cooked, 1 lime zest and juice, small bunch coriander, 10 jalapenos, 1 red chilli, 3tbsp homemade mayo (see blog), with 1 pinch cumin, cayenne, salt, pepper, 1 tsp curry powder, 1 clove garlic grated, 1 sliced avocado, 6 stems cooked asparagus, 2 big hand fulls of watercress and spinach.
Take the chicken and shred, toss in the curry seasoned mayo with the chilli, lime juice and zest, jalapenos, salt and pepper and garlic. Place your watercress and spinach leaves on a plate and top with the zesty curry mayo chicken, avocado and asparagus, enjoy.
ZESTY LIME CORIANDER AVOCADO STUFFED WITH SPICY TUNA
1 avocado, 2 spring onion chopped, 2 chillies chopped, 1 clove garlic grated, 1 sweet pepper diced, 1/2 lime juiced, salt and pepper, 2 tbsp coriander chopped. 1 tuna steak cooked or can of tuna, 3 tbsp homemade mayo (see blog)
Scoup out the avocado and mash, add half the chilli, & spring onion, the garlic, pepper, lime juice, 1/2 the coriander and seasoning, mix well and place back in to the avocado skin. Take the tuna and add to the mayo along with the rest of the chilli & spring onion, coriander, salt and pepper, mix well and top the avocado.
CORONATION CURRY CHICKEN STUFFED AVOCADO
1 chicken breast cooked and shredded, 6 stems cooked asparagus, 3 tbsp homemade mayo (see blog), 1 tsp curry powder, pinch cayenne pepper, salt and black pepper, 1 chilli diced, 1/4 lime juiced, 1 spring onion sliced, 1 tbsp chopped coriander. For the avocado, mash with 1 red chilli diced, 2 tbsp diced red pepper, 1 clove garlic grated, salt and pepper and 1/4 lime juice.
Take the avocado and mash add the chilli, diced red pepper, garlic and season with lime juice, salt and pepper, add back to the avocado shell and the top with your chicken mixed with the mayo, chopped asparagus, curry powder, cayenne powder, chilli, lime juice, spring onion, coriander, salt and black pepper.
POT OODLE ON THE GO
So versatile and make it how you want it, the key to success is very very fine sliced and diced ingredients, so they will cook in the hot stock water in a couple of minutes in the jar. 1 kilner jar, handful of peas, small handful beansrpouts, little spinach, watercress, small handful julienne carrots, courgette, raddish, peppers, 1 red chilli sliced, 1 spring onion sliced, 3 mangetout sliced, 2 sprigs of coriander, salt and black pepper, 1/2 jelly stock pot. When you are ready to eat add 300ml of boiling hot water, leave for 3 minutes or so to cook the vegetables and enjoy.
Why not add some tom yum paste or coconut milk and lime juice, play with your own personal flavours, spicy, sweet and sour or thai.
ZESTY STICKY ORANGE & COCONUT CHICKEN WRAP
1 chicken breast, 1 iceberg lettuce leaf, 1 orange zest and juice, 1 tsp coconut oil, 60ml coconut milk, 1 tsp honey optional, for the salsa, 1 red chilli diced, 2 spring onions sliced, 1 small red pepper diced, 1 tbsp coriander, 1/2 juice of a lime, salt and black pepper.
Heat the coconut oil and pan fry the chicken breast, meanwhile take a large leaf from a iceberg lettuce to use as your wrap and place on your plate, mix all the salsa ingredients together, when the chicken is almost cooked add the honey, orange juice, zest and reduce to a sticky glaze, place the chicken in your wrap and spoon over the glaze, return the pan to the heat and add the coconut milk and stir mixing the pan flavours into the coconut milk, simmer until thick, top the chicken with lots of salsa and a dollop of coconut cream to finish.
PINA COLADA CHICKEN WRAP
1 chicken breast, 1 tsp coconut oil, 60ml coconut milk, 3 tbsp diced fresh pineapple and 50ml of the juice from the pineapple, 1 iceberg lettuce leaf, for the salsa 1 red chilli diced, 2 spring onions sliced, 1 small yellow pepper diced, 1 tbsp chopped coriander, 1 tbsp fresh pineapple juice, salt and pepper.
Pan fry the chicken until cooked, mean while place the iceberg lettuce leaf on a plate, take all the salsa ingredients and mix together, place the cooked chicken on the iceberg leaf, return the pan to the heat and add the pineapple juice and coconut milk to the pan and simmer until thick,
COCONUT PAN FRIED CHICKEN WITH NECTARINE CHILLI SALSA
1 chicken breast, 1 tsp coconut oil, 1/2 cup coconut flour, 2 tbsp grated coconut, salt and black pepper to taste, 1/4 tsp garlic and turmeric powder.
Updating recipes weekly thanks for your patience.
MY GEEKY WEEKLY FOOD TICK SHEETS :-)
This is my personal food must have list, not all of my food but for optimum support for my body I like to make sure I eat a abundance of these ingredients among others at least five times a week, this is always successful while I have this chart on the fridge, but if I forget to have a list to hand it becomes a bit hit and miss, so this just encourages me to eat the food groups I know I want to eat daily.
Here is a choice of good healthy fats, eating fat does not make you fat, this is something you may find hard to grasp Carbs will make you fat! My top favourite has to be coconut oil because the health benefits coconut regulates thyroid which in turn regulates metabolism, cholesterol and blood pressure lowering, immune boosting and supports diabetes.
Coconut oil, olive oil, macadamia oil, avocado oil, flaxseed oil, hemp oil, ghee clarified butter.
WHY I DO PALEO
When you look at the Western world with high rates of type 2 diabetes, obesity, heart disease among many dietary diseases and illnesses, why would you not want to live paleo, but as I mentioned earlier, I have no intention of being strictly paleo, life is about balance, love and giving, and there is a difference between being alive and living! So I am trying to balance looking after my body so I will have somewhere to live while I have fun doing so!
WHAT IS PALEO
Just eat high quality proteins & essential fats with lots of vegetables, fruit, nuts, seeds and cacao.
In a nut shell paleo focuses on eating the way nature intended, a lifestyle diet with an abundance of food your probably already eating, what paleo does is remove the negative harmful processed foods we are eating to much of whether we know we are or not. By processed foods I mean if you cant pick it, catch it, cook it or eat it in it's natural state then it has been processed to make it edible.
By removing a few food groups from your diet, paleo encourages you to change your eating back to real, whole unprocessed foods that are healthy and helpful for our bodies rather than harmful and ageing.
Humans have been around for about 2 million years, however the arrival of agriculture some 10,000 years ago, a relatively short period of time in our evolution, means some of our bodies have not had enough time to adapt to digesting grain and legumes. We are not hunter gathers anymore we just pop to the local supermarket and trust others to make or grow our food, why trust companies who are all about profit, not your health to make your food! The cereal and legumes we are now consuming are chemically processed. Cereals are used as fillers in so many processed foods, cheap herbs and spices that most people are not aware that they are consuming them, they are cheap for food manufactures to use to increase profit and are not always labelled.
PALEO WEIGHT LOSS
Our bodies are designed to run on energy from fat, good fats and complex slow releasing good carbs, these are a level steady fuel unlike simple carbs that ask the body to convert into glucose a simple cheap form of speedy sugar energy, producing more than we need which asks the body to store un-used glucose as bad fat for famine emergencies creating weight gain. Ever heard yourself say I just dont eat that much and my weight stays the same or increase, why? Now you know, a unbalanced diet high in simple carbs.
By eating from the list above with good healthy proteins, an abundance of complex good carbs, fruit, nuts and seeds your body has the necessary tools to unlock your stored fat and burn it off, your metabolism is regulated which again allows your body to burn fat, you will lose weight, if you find you are not then lower the quantity you are eating that's all you have to do is find your own body balance.
RECIPE INGREDIENTS LIST AT END OF BLOG OR SEARCH RECIPE BAR ON THE RIGHT AT THE TOP OF PAGE
BREAKFASTS
The key to success is forward planning, I have as most families a busy morning, so for me having paleo food ready to go from the fridge or ingredients sliced, diced, chopped and cooked ready to go the night before so a quick assembly job in the morning giving my family fresh healthy honest food for life.
Stuffed ham & egg roll Egg muffin chorizo asparagus Baked ham eggs hollindaise
Roasted granola & berries Granola fruit & choc bars Bacon wrapped meatloaf
PALEO LUNCHES AND DINNERS
Coconut chicken peach salsa Tom yum chicken & prawn Beef & beer pan fried cakes
Shepards pie parsnip mash Fire pit roast leg of lamb 32oz fire pit rib eye steak
Fillet steak stuffed wrap Braised short rib & aus jus Meatloaf bacon wrapped
Cutlet of roasted venison Roast rack of venison Crispy peaking duck
Mushroom coconut stroganoff Baked chicken sweet potato's Coconut harissa turkey
Lamb shank curry Chorizo chicken coconut tacos Baked jerk ham
Piri Piri chicken Sweet potato & bacon cake Fire pit chicken lamb kebab
Cream cheese stuffed zucchini Lime avocado chicken Moussaka stuffed zucchini
Coconut blue swimming crab Coconut fried green tomato's Spicy tuna stuffed avocado
Chicken lime chilli salad Spicy tuna stuffed avocado Chicken avocado chilli lime salsa
Fillet sashami wasabi salad Pot oodle in a jar Zesty orange chicken wrap
Pina colada chicken wrap Peach chilli lime salsa Chicken fajitas green salad
Watercress chorizo soup Lamb soup Thai coconut laska soup
Spaghetti squash Spag squash chilli & garlic Spaghetti & meatballs
SIDE ORDERS
This is what paleo is all about, a compromise that still gives you your favourite meals.
Parsnip mash Cauliflower rice Pasta from spaghetti squash
Coconut flour tacos Coconut flat breads Sweet potato cajun fries
COMFORT FOODS PALEO STYLE
This is the first diet that I have realised that I do not actually really want the takeaway foods that I once craved, the stodgy battered fish and chips, rich heavy cream sauces and deep pan over loaded pizza's, now I have found a way to have any comfort food paleo style, this is where I am not paleo perfect but almost, my paleo compromise for these occasional treats is allowing a little dairy, for me I feel that is better than the plastic processed bad fat calorie loaded takeouts I was having and because I don't feel like I am restricted I have no urge to break the lifestyle.
KEBABS
Coconut yogurt flour flat breads, with gorgeous spice marinated fire pit flame grilled meats loaded with onions crisp salad and herbs, my cheat is the yogurt and rapeseed garlic mayo.
Moroccan spiced lamb Wood fire pit chicken lamb Tandoori spiced chicken
Coconut yogurt flour flat bread or bashed chicken as my pizza base, my true cheat here is not all the lovely meat toppings but the cheese and yogurt!
Margarita pizza Pepperoni pizza chicken Cheese & pepperoni chicken
These are paleo just loaded with calories and high in fat!!!
Coconut curry laska Lamb madras curry Tandoori coconut chicken
TACO'S FAJITAS BURRITO
The nachos are naughty only from the cheese, but the addition of sweet potato flax seed chips brings some balance back, omit sour cream, double the guacamole and you can get away with these nachos. Tacos made from coconut flour and yogurt, so slightly off grid, the rest of these treats is 100% paleo.
Lettuce wrap fajitas Coconut Chorizo taco
NACHO'S NON CORN CHIPS AND DIPS
Wow watch out for a emotional attachment to the sweet potato non corn chips, boy I had obviously missed corn chips more than I was ever aware, dipping these paleo chips in the salsa and hummus that were so vibrantly fresh, zesty and moorish meant I did not want to stop! I did not have to limit myself as one small sweet potato makes 40-50 chips and I was done after 10!
Sweet potato chicken nachos Veggies and dips Sweet potato chips & salsa
Beetroot & orange dip Cauliflower hummus dip Babaganoush dip
Yes paleo gives you guilt free natural honest sweet treats, not loaded with processed sugars and substitutes, 100% cacao has no sugar added, a bit bitter but a hint of raw natural honey and va voom!
Avocado chocolate ice-cream Sweetcure chocolate bacon Avocado chocolate mousse
Toasted nut & cacao bars Avocado choc chilli ice-cream Rhubarb ice-cream
MY SUCCESS TIPS & PALEO FRIDGE
Identify where your weaknesses are when you are dieting or keeping a healthy lifestyle, for me it is when I am out and about and get really hungry, or I am at a friends house and there is nothing paleo to hand, or when I get home in that hungry state and there is nothing paleo to eat so I end up stuffing whatever is in sight a slice of bread, biscuits or a wrap in my face breaking my success and turning off my fat burning switch making my body sluggish and bloated, then it will take me a week to turn that fat burning switch back on!
- Have a couple of on the go meals that are quick and easy to assemble and take with you
- Poach a chicken a week this will give you tom yum or chicken soup in seconds from your fridge along with taco fillings, nacho toppings, coronation chicken, cup of soup or pot oodle on the go
- Always make a little extra so you have leftovers to hand
- Keep a jar of nuts & berries or chocolate granola bars in the car or in your purse
- Stick a shopping list of paleo ingredients & favourite meals on your fridge
- Find three or four favourite recipes and keep everything in stock
- When chopping ingredients chop 3 x as much and store in the fridge ready to go
- When cooking vegetables cook 2 x extra keep in the fridge ready to to
- Make guacamole freeze in ice cube trays, pop out and store in food bags ready to use as needed
- Make zesty fresh salsa and store as above
- Set aside 30 minutes and make a weeks worth of granola and granola chocolate bars
- Keep your fridge stocked, if you have limited time to shop, order on line or delegate
- Be play full and have fun keep being stimulated by recipes photos
PALEO ON THE GO GO GO...
This is just an example of assembly from a simple but well stock and prepped fridge, meals in seconds., a little forward thinking effort goes a very long way and will ensure your success, which in turn gives you a glowing sense of positivity
This is just an example of assembly from a simple but well stock and prepped fridge, meals in seconds., a little forward thinking effort goes a very long way and will ensure your success, which in turn gives you a glowing sense of positivity
Pot oodle on the go Veggies and dips Bacon wrapped meatloaf
Egg and vegetable muffin Coronation avocado chicken Granola chocolate bars
Tom yum soup Cup of soup Thai coconut laska
Ideally you don't want to have cravings but they are something we may have, the key to success most of the time is to have a balanced diet throughout the day, eat often and when hungry, eat lots of good quality protein and complex carbs with each meal this generally will stop any cravings from starting.
SWEET CRAVINGS
Busy yourself for ten minutes, you will be surprised at how easy it is to forget a craving or even to eat if you are distracted, if you still want something sweet have a go to snack always at hand like the chocolate avocado mousse, chocolate nut bars, sweet potato chips, apple crisps or nuts and berries, these will satisfy any sweet craving.
EMOTIONAL EATING
If your cravings, like me are stimulated by passion for ingredients then you may be up against not hunger cravings but mind stimulated cravings and you find yourself wanting pizza, pasta or a kebab then keep busy! Most of these types of cravings often follow a stressful day or moment, because feeling negative and rewarding yourself with junk food actually does make you feel better, but only while you eat the naughty food, then comes the guilt and negative feelings because you cheated, these feelings can break your good work and diet completely. Laughter and positivity really is the best you can give yourself, if you do cheat don't be hard on yourself, ask yourself what lead to that happening and put a measurement in place to avoid it happening again, maybe have a compromise meal to go to. Positivity and smiling is contagious just start smiling at people and see how many smile back, when you feel positive you act positive.
PAY OFF
It is ok to reward yourself periodically with some of your favourite food. Earn your off grid treat by walking through the woods or round the block, run up and down the stairs for 10 minutes, do the garden jobs you been avoiding and look forward to your reward you are earning, just because you are removing a food group this will not stop you from enjoying the same style of food, you will be amazed at how many meals are almost paleo.
FOR FULL RECIPES TYPE PALEO & RECIPE NAME IN TO SEARCH BAR AT TOP RIGHT HAND OF PAGE
BREAKFAST RECIPES
BREAKFAST RECIPES
EGG WRAP STUFFED WITH CHEESE AND HAM1 egg lightly beaten, some grate cheese, torn ham, a little spring onion, chilli, pinch of cayenne pepper, salt and black pepper.
In a warm not hot non stick pan pour in the egg covering the bottom of the pan, gently cook until you have little air pockets, take off the heat and sprinkle over the rest of the ingredients, using a pallet knife lift up the edge of one side and firmly roll up the egg wrap, cut in half or bite size portions.
2 eggs 1tbsp cooked asparagus, broccoli, mangetout, spring onion, red pepper, salt and pepper.
Beat the eggs and fold in all the ingredients in to the eggs, pour in to your muffin tins and bake 170 degrees for approx 8-10 minutes.
2 slices of ham, 2 whole eggs, 3 egg yolks, 100g melted butter 1/2 juice of a lemon, tbsp of water.
Line a muffin with each slice of ham to make a cup, crack in your egg, pop in the oven 180 degrees and bake for 8-10 minutes, meanwhile make your hollandaise, in a double boiler on a low heat add the water, lemon juice and egg yolks, whisking constantly until you have an emulsification at this point start to slowly drizzle in the butter until you have a ribbon thick sauce.
ROASTED TOASTED GRANOLA
Handful of walnuts, brazil nuts, pistachios, hazelnuts, almonds, sunflower seeds and pumpkin seeds, toss in one teaspoon of coconut oil and roast in the over or toast in a pan for ten minutes.
GRANOLA CHOCOLATE BAR
Take the above granola place in a blender with one tablespoon of cacao powder, honey and coconut oil, whizz up and press in to a lined tin, pop in the fridge until set and cut into bite size squares or bars.
BACON WRAPPED MEATLOAF
200g rose veal mince, 300g steak mince, 200g pork mince, handful of chopped parsley, 1/4 tsp cayenne pepper, 1 onion finely chopped, 1 pepper finely chopped, 1 chilli finely chopped, sea salt and black pepper, 12 rashers sweetcure bacon.
Line each muffin tin around the side with one rasher of bacon, take the rest of the ingredients and mix together well, take a golf ball size and place in the bacon ring, repeat and fill all twelve, bake in the oven 180 degrees for approx 15 minutes.
LUNCHES AND DINNERS
COCONUT CHICKEN WITH PEACH SALSA
1 chicken breast, 1/2 cup of coconut flour, pinch of salt, pepper, garlic powder, turmeric, 1 tsp of coconut oil. The salsa 1/2 small onion chopped, 1 jalapeno diced, 1 nectarine or peach diced, 1 clove garlic finely diced, 1/2 juice of a lime, 1 tbsp coriander, salt and black pepper. Bash the chicken breast with a rolling pin to even it out, add all the dry spices to the coconut flour and coat the chicken. Melt the coconut oil in a pan and fry the chicken breast, for the salsa mix all the ingredients together and serve topped over the chicken.
THE CHICKEN BASE STOCK
1 chicken, 2 carrots, 1 leek, 1 onion, 2 sticks celery, 10 black peppercorns, pinch of sea salt, 1 habanero, jelly chicken stock pots (optional)
TOM YUM INGREDIENTS
4 tsp tom yum paste, 2 tsp tamarind paste, 3 tbsp fish sauce, 1/2 tsp turmeric, 2 tsp harissa, 3 inches grated ginger, 2 cloves grated garlic, 1 lime juiced, 1 stick lemongrass bashed, 1 bunch of asparagus, 100g watercress, 100g spinach, 1 pepper diced, 100g per person poached chicken,200g raw fresh water prawns and 1 small bunch of coriander.
Place all the chicken stock ingredients in a deep pan, no need to peel or chop anything and bring to a gentle simmer for an hour and a half, leave to cool, remove the chicken and take off all the meat, any that is not edible reserve for your pets. Strain the stock and taste, add stock jelly's salt and pepper to taste. Place back on the heat and add all of the tom yum ingredients, except the watercress and spinach, add that to each serving bowl, simmer for a couple of minutes and serve.
500g beef steak mince, 1 tbsp coconut oil, 300g onions chopped, 300ml beef stock, 1 can of guinness, 600g sweet potato mashed, 1 red chilli diced, 2 beaten eggs, 100g coconut flour.
Soften the onions in the a tsp of coconut oil, add the mince and brown off, add the stock and guinness and simmer gently for an hour or so until most the the liquid has been absorbed and you have a semi dry mince. Add the mince to your sweet potato along with the rest of the ingredients, except the coconut flour and using your hands form into patties, toss in the coconut flour, heat the rest of the coconut oil in a non stick pan and gently crisp up the outer, place in the oven, 180 degrees for 15-20 minutes to heat all the way through.
Melt the coconut oil in a deep pan and soften the onions and garlic for a few minutes, add the chuck mince and brown off, add the stock, tomatoes, puree, carrots and spices, bring to a gently simmer, cook for around an hour, season to taste, place the mince in a baking dish and top with the parsnip mash bake in the oven for 30 minutes or you can just brown off the mash under the grill.
WOOD FIRE PIT ROAST LAMB
1 leg of lamb on the bone, 1 large skewer, 1 wood fired pit, rare lamb takes about 50 minutes cooking time for a 2.5kg leg of lamb, rare 50 degrees, medium 60 degrees, well done 70 degrees core temperature.
32oz RIB EYE TOMMY HAWK FIRE PIT STEAK
Ribeye joint of beef on the bone, cut to size, seasoned and cooked slow over a wood fired pit.
1 centre cut fillet steak, approx 8" long, cooked asparagus tips, coriander, cucumber batons, mayonnaise, 1 tsp coffee and 1 tsp hot water, fresh lime juice and 1 tsp seracha chilli sauce.
Pan fry the fillet steak whole, browning all sides, leave to rest and cool, except the asparagus, cucumber and coriander mix the rest of the ingredients in to the mayonnaise. Slice the steak as thin as you can and place a teaspoon of mayonnaise on the centre of the fillet steak, along with a asparagus tip, cucumber baton and sprig of coriander, take the two sides of the steak and wrap left over right, or right over left to form a parcel.
1 short rib per person, 1 bone marrow bone, 1 ltr beef bone stock, 1 tbsp coconut oil, 2 carrots diced, 1 onion diced, 2 cloves garlic chopped, 1 stick celery finely diced, 1 small leek diced, sea salt and black pepper, 3 sprigs of thyme, 1-2 tbsps of cornflour for thicken.
Place the coconut oil in a pan and gently fry the onions, carrots, garlic, celery and leek for five minutes, add to a deep casserole pan along with the short ribs, marrow bone, stock, thyme and seasoning, cover with a lid or foil and cook slowly on 160 degrees for around 3 hours until the meat is just falling off the bone, serve with parsnip mash and all the lovely au jus from the cooking pot
200g rose veal mince, 300g steak mince, 200g pork mince, handful of chopped parsley, 1/4 tsp cayenne pepper, 1 onion finely chopped, 1 pepper finely chopped, 1 chilli finely chopped, sea salt and black pepper, 12 rashers sweetcure bacon.
Line each muffin tin around the side with one rasher of bacon, take the rest of the ingredients and mix together well, take a golf ball size and place in the bacon ring, repeat and fill all twelve, bake in the oven 180 degrees for approx 15 minutes.
1 12 bone rack of venison, salt and pepper, 1 tbsp coconut oil.
Season the rack of venison and rub over the coconut oil, place on a roasting tray and roast 190 degrees for around 18 minutes for rare, 22 minutes for medium and 26 minutes for well done, cut individual cutlets and serve with parsnip mash and maybe a drizzle of naughty Cumberland sauce.
CRISPY PEKING DUCK
1 whole duck, 1 tsp ground five spice, and sea salt. Plum sauce (not paleo), 10 whole plums de-stoned, 80g honey, 1/2 tsp five spice, 1/2 tsp chilli powder, zest and juice of 1 orange, 2 tbsp soy sauce.
Rub the duck all over and in the cavity with the five spice and salt, place on wire rack or the wire shelf in your oven and cook at 170 degrees, for approx 2 hours until the meat is falling off the bone. To make the plum sauce place all the ingredients in a sauce pan and simmer to thick and pulpy, remove the plum skins.
500g mixed mushrooms, 1 tbsp coconut, 1 tsp smoked paprika, 1 onion chopped, 250ml dry white wine, 300ml coconut milk, handful fresh parsley, 1/2 juice of lime and 1 cauliflower for rice.
Slice all your mushrooms, heat a deep pan and add the coconut oil and the mushrooms, cook in batches so as not to over load the pan, remove and keep to one side, add the wine and reduce by half, turn the heat down to a gentle simmer, add the coconut milk, onion and mushrooms, cook for five minutes until you have a lovely medium this sauce, add the paprika, parsley and lime juice, season to taste. Serve with cauliflower rice.
1 whole chicken rubbed with salt, pepper, 3 sweet potatoes, 1 butternut squash, 1 onion sliced, fresh thyme, 400ml chicken stock, 150ml double cream, 200g Parmesan cheese, fresh ground black pepper and salt.
Pre heat your oven to 200 degrees, scrub the sweet potatoes and peel the butternut squash, slice them in to round disks and place in a bowl, add the sliced onion, cream, stock, Parmesan, salt, pepper and thyme, mix well and place in a deep roasting tin, place the season rubbed chicken on top of the potato's and squash and bake in the oven for approx 1 hour.
250g turkey breast diced, 1 tsp coconut oil, 1 tsp curry powder, 1/2 tsp turmeric, 1 tsp tamarind, 1 tsp harissa, 200ml coconut milk, 1 green pepper diced, 100g broccoli, 1 leek diced, 8 stems asparagus, 1 courgette sliced, small bunch coriander, 1 tbsp dried chillies, 1/2 lime juiced, salt and pepper.
Heat the coconut oil in a pan and part cook the turkey, add the coconut milk and the rest of the ingredients, except the coriander, lime juice, salt and pepper. Cook for a few minutes, taste and if you want a less sweet coconut flavour add some of the lime juice. Season to taste and serve with cauliflower rice.
Curry powder shop brought or to make your own 2 tbsp coriander seeds, fenugreek seeds, 1 tbsp mustard seeds, turmeric, 1 tsp cumin seeds, black peppercorns, 1/2 tsp fennel seeds, 5 whole cloves, in a pepper grinder grind all the spices, this will make enough for 3 recipes. For the curry 4 lamb shanks, 3 tbsp ghee, 1 stick cinnamon, 4 cloves, 1 hot chilli, 2" ginger, 2 onions chopped, 12 curry leaves, 5 cardamon pods crushed, 2 bay leaves, 300g beef stock, 1 tin tomatoes, salt and pepper, coriander to garnish.
Heat the ghee in a deep casserole dish and sear the lamb shanks browning all over, remove from the pan, in a blender pulse the onion, garlic chilli and ginger until really finely chopped, add to the pan and soften gently, add 2 tablespoons of curry powder along with the curry leaves, bay, cinnamon, cardamon, tamarind, salt and pepper, beef stock and tomatoes, bring to a simmer and add back your lamb shanks and any resting juices. pop a lid on cook at 150 degrees for 2-3 hours until the meat wants to fall off the bone. Serve with cauliflower rice.
Tacos equal amounts of coconut flour and greek yogurt, 300g leftover piri piri roast chicken,1 sweet potato diced small and boiled, 1 cooking chorizo diced, 2 cloves garlic chopped, 8 cherry tomatoes diced, 1 pepper chopped, 2 red chillies chopped, 1 onion finely diced, 1 lime juiced, salt and pepper, 1 pot of sour cream (not paleo), 1 avocado diced, coriander.
To make the tacos mix the coconut flour and yogurt together to form a dough, pull of golf ball pieces and roll out your tacos fairly thin, in a dry frying pan cook the tacos for approx 60 seconds on each side, assemble all your taco ingredients in individual bowls, for the salsa mix the tomatoes, pepper, chilli, onion, season with salt and pepper add the lime juice and coriander. In a non stick pan add the chorizo and pan fry for a couple of minutes then add the sweet potato, garlic and chicken to the pan, serve family style with bowls of sour cream (optional) and diced avocado, salsa, wedges of lime and the piri piri chicken, chorizo and garlic potato filling.
15kg leg of pork, for the brine, 10 whole peppercorns, 5 juniper berries, 5 crushed cardamon pods, 1 star anise, 1 carrot, 1 onion halved, 1 leek chopped, 2 sticks celery, 5 ltrs sweet cider. The glaze 100g soft dark brown sugar, 2 tbsp mustard, marmalade, 20 whole cloves.
I like to soak my ham for 24hrs in water in the fridge before I cook, changing the water a few times, this is to lesson the salt from the brine. Fill a deep saucepan with the cider, add all the aromatic ingredients and the ham, top up with water if the ham is not covered, bring to a gently simmer and cook for 4-5hrs, if using a probe when the centre reaches 75 degrees, turn off the heat and leave the ham to cool in the stock, this will allow the ham to relax and soak up some the juices giving you a moist ham. Once cooled heat the oven to 170 degrees take your ham and peel off the skin and a little fat if it is thick, score the fat only with a knife. Mix all the glaze ingredients together and paste all over the ham, stud the cloves randomly in the diamond pattern, place a rack over a roasting tray and place the ham on the rack, add some of the cooking stock to the pan creating a water bath that will help steam the ham in the oven keep the moisture in, cover with foil and bake for 25 minutes, then remove the foil and bake for a further 20 minutes to caramelise the crust.
PIRI PIRI ROAST CHICKEN
1 organic free range chicken, 1 bottle of Nando's piri piri sauce and 2 tbsp Nando's piri spices, 1 tsp sea salt. To make piri piri spices mix 6 fresh chopped chillies, 2 tbsp dried chillies, 4 cloves grated garlic, 1 tsp salt, 1/2 tsp oregano and paprika.
Take your chicken and rub the marinade and spices all over and in the cavity, roast in your oven 200degrees for 45-60 minutes, leave to rest for 5 minutes under foil, and enjoy, this meal is great with mini roasted sweet potatoes and garlic, and I use the left overs from this meal to make my taco fillings.
SWEET POTATO BACON CAKE
2 baked sweet potatoes, 4 rashers chopped bacon, 1 tbsp coconut oil, 1 small onion chopped, 2 fresh chillies chopped, 1 clove garlic grated, 2 tbsp chopped coriander, 1 egg beaten, salt and black pepper.
Scoop out the baked potato filling into a large bowl, pan fry in some of the coconut oil the bacon, onion and garlic and add to the potatoes along with the chillies, coriander, egg, salt and pepper, form into potato cakes large or small, heat the rest of the coconut oil and pan fry the cakes until crispy, serve with poached eggs.
4 small chicken breasts cut into 3, 1kg leg of lamb meat only cut same size as the chicken, 1 tbsp coconut oil, sea salt and black pepper. For the coconut flat bread 300g coconut flour 300g greek yogurt. 1 wood fired pit or oven roast.
Take the cut chicken and lamb and toss in the coconut oil sale and pepper, place on two skewers alternating starting with the lamb first, pack fairly tightly. Cook over a wood fire pit if you can if not you can just as easily cook these in the oven, the skewers take around 20-30 minutes. Meanwhile mix the yogurt and coconut flour together to form a dough, pull of tennis ball sizes and roll out a disc around 6-8" in diameter and not to thin, heat a dry frying pan to a medium hot heat and cook for 1-2 minutes on each side until cook, load with your kebab meats and lots of raw onion, crispy salad and garlic mayo.
2 large zucchinis, 1 roasted red pepper diced, 1 spring onion chopped, 1 small bunch dill chopped, baby basil leaves, 1 tub philly cream cheese.
Using a potato peeler take long slices of your zucchini, place each slice on a hot griddle and cook one side only for a minute or so, once cooked and nicely charred place on kitchen roll to cool. Take your cream cheese and spread on to the charred zucchini, sprinkle over some of the spring onion, roasted red pepper, a little dill, then roll up and stand on it's end, decorate the top with a little basil or dill.
Coconut flour, 6 green tomatoes, pinch of salt, white pepper, cayenne pepper, cumin, 2 eggs beaten, 500ml coconut milk, 500ml coconut oil. Seasoning 1 tsp salt, 1/4 tsp cayenne pepper, a pinch garlic powder, celery salt, 1 tbsp fine chopped coriander.
Heat the coconut oil in a shallow pan ready for frying, mix the salt, pepper, cayenne, cumin into the coconut flour and place in a bowl, in another bowl place the beaten eggs and a third bowl place the coconut milk, slice the green tomatoes medium thin, now you are ready to dredge and cook, have some paper roll ready to place the cook green tomatoes on to drain once cooked. Take each slice of tomato and dip in the coconut milk, then the coconut flour, then the beaten egg and then the coconut flour again, gently lay into the hot coconut fat and fry for a couple of minutes, don't overload the frying pan as this will lower the fat heat and result in soggy fried tomatoes. Serve with a spicy zesty mayo dip.
4 soft shell crabs, 300g coconut flour, pinch of salt, szechuan pepper, black pepper, garlic powder, cayenne pepper, onion powder, 1 lemon quartered, 1 ltr coconut oil.
Bring the coconut oil up to 200 degrees, in a dish mix the coconut flour, salt, pepper, szechuan pepper, garlic, cayenne pepper and onion powder together, dredge each crab in the seasoned coconut flour dusting all the nooks and crannies, gently tap any excess off flour, fry for five minutes and drain on kitchen paper, serve with a zesty paleo mayonnaise dip.
Take the chicken and shred, toss in the curry seasoned mayo with the chilli, lime juice and zest, jalapenos, salt and pepper and garlic. Place your watercress and spinach leaves on a plate and top with the zesty curry mayo chicken, avocado and asparagus, enjoy.
ZESTY LIME CORIANDER AVOCADO STUFFED WITH SPICY TUNA
1 avocado, 2 spring onion chopped, 2 chillies chopped, 1 clove garlic grated, 1 sweet pepper diced, 1/2 lime juiced, salt and pepper, 2 tbsp coriander chopped. 1 tuna steak cooked or can of tuna, 3 tbsp homemade mayo (see blog)
Scoup out the avocado and mash, add half the chilli, & spring onion, the garlic, pepper, lime juice, 1/2 the coriander and seasoning, mix well and place back in to the avocado skin. Take the tuna and add to the mayo along with the rest of the chilli & spring onion, coriander, salt and pepper, mix well and top the avocado.
CORONATION CURRY CHICKEN STUFFED AVOCADO
1 chicken breast cooked and shredded, 6 stems cooked asparagus, 3 tbsp homemade mayo (see blog), 1 tsp curry powder, pinch cayenne pepper, salt and black pepper, 1 chilli diced, 1/4 lime juiced, 1 spring onion sliced, 1 tbsp chopped coriander. For the avocado, mash with 1 red chilli diced, 2 tbsp diced red pepper, 1 clove garlic grated, salt and pepper and 1/4 lime juice.
Take the avocado and mash add the chilli, diced red pepper, garlic and season with lime juice, salt and pepper, add back to the avocado shell and the top with your chicken mixed with the mayo, chopped asparagus, curry powder, cayenne powder, chilli, lime juice, spring onion, coriander, salt and black pepper.
So versatile and make it how you want it, the key to success is very very fine sliced and diced ingredients, so they will cook in the hot stock water in a couple of minutes in the jar. 1 kilner jar, handful of peas, small handful beansrpouts, little spinach, watercress, small handful julienne carrots, courgette, raddish, peppers, 1 red chilli sliced, 1 spring onion sliced, 3 mangetout sliced, 2 sprigs of coriander, salt and black pepper, 1/2 jelly stock pot. When you are ready to eat add 300ml of boiling hot water, leave for 3 minutes or so to cook the vegetables and enjoy.
Why not add some tom yum paste or coconut milk and lime juice, play with your own personal flavours, spicy, sweet and sour or thai.
1 chicken breast, 1 iceberg lettuce leaf, 1 orange zest and juice, 1 tsp coconut oil, 60ml coconut milk, 1 tsp honey optional, for the salsa, 1 red chilli diced, 2 spring onions sliced, 1 small red pepper diced, 1 tbsp coriander, 1/2 juice of a lime, salt and black pepper.
Heat the coconut oil and pan fry the chicken breast, meanwhile take a large leaf from a iceberg lettuce to use as your wrap and place on your plate, mix all the salsa ingredients together, when the chicken is almost cooked add the honey, orange juice, zest and reduce to a sticky glaze, place the chicken in your wrap and spoon over the glaze, return the pan to the heat and add the coconut milk and stir mixing the pan flavours into the coconut milk, simmer until thick, top the chicken with lots of salsa and a dollop of coconut cream to finish.
PINA COLADA CHICKEN WRAP
1 chicken breast, 1 tsp coconut oil, 60ml coconut milk, 3 tbsp diced fresh pineapple and 50ml of the juice from the pineapple, 1 iceberg lettuce leaf, for the salsa 1 red chilli diced, 2 spring onions sliced, 1 small yellow pepper diced, 1 tbsp chopped coriander, 1 tbsp fresh pineapple juice, salt and pepper.
Pan fry the chicken until cooked, mean while place the iceberg lettuce leaf on a plate, take all the salsa ingredients and mix together, place the cooked chicken on the iceberg leaf, return the pan to the heat and add the pineapple juice and coconut milk to the pan and simmer until thick,
COCONUT PAN FRIED CHICKEN WITH NECTARINE CHILLI SALSA
1 chicken breast, 1 tsp coconut oil, 1/2 cup coconut flour, 2 tbsp grated coconut, salt and black pepper to taste, 1/4 tsp garlic and turmeric powder.
Updating recipes weekly thanks for your patience.
MY GEEKY WEEKLY FOOD TICK SHEETS :-)
This is my personal food must have list, not all of my food but for optimum support for my body I like to make sure I eat a abundance of these ingredients among others at least five times a week, this is always successful while I have this chart on the fridge, but if I forget to have a list to hand it becomes a bit hit and miss, so this just encourages me to eat the food groups I know I want to eat daily.
VITAMIN
|
FOOD GROUPS
|
EAT ABUNDANCE
|
M
|
T
|
W
|
T
|
F
|
B2
RIBOFLAVIN
|
Cheese eggs greens liver marmite yogurt
|
ASPARAGUS
Vit B6 C E K calcium magnesium zinc betacarotene iron fibre stimulates kidneys phosphorus potassium copper thiamin riboflavin folic acid selenium chromium-enhances ability of insulin to transport to glucose from b/cells to amino acids
| |||||
B12
|
Beef cheese eggs lamb liver oily fish pork seaweed
|
AVOCADOS
Vit B6 K C E perfect food produces compound necessary for liver to cleanse toxins 67% mono-unsaturated as oleic acid rest of fat palmitic acid & linoleic acid – saturated fat 14% potassium folic acid high fibre helpful fat lowers blood cholesterol
| |||||
B1
THIAMINE
|
Peanut butter pork bacon s/flower seeds marmite
|
ARTICHOKE
Cleanses liver releases bile lowers cholesterol
| |||||
BETACAROTENES
|
Old carrots greens mangos red peppers spinach s/pot watercress squash red lettuce
Apricots tomatoes
|
ALASKAN SALMON WILD
Omega 3+6 A B6 B12 calcium iron riboflavin niacin copper selenium magnesium phosphorus potassium zinc mono poly
| |||||
B3
NIACIN
|
Cheese dried fruits eggs nuts oily fish chicken
|
APPLE
Vit A C E K ursolic acid omega 3+6 calcium magnesium phosphorus potassium fluoride decreases white fat-obesity glucose intolerance & fatty liver disease fibre tonic gut cholesterol removes toxin removes lead from system
| |||||
B12
|
Eggs liver cheese lamb pork seaweed
|
BEETROOT
Vit C organ and blood cleansing folate manganese phosphorous potassium lowers risk HD
| |||||
B6
PYRIDOXINE
|
Bananas beef cod chicken salmon walnuts
|
BROCCOLI
Supports liver anti cancer antioxidant cleaner calcium vit A enzyme Q10
| |||||
VIT A
|
Butter cheese chicken liver eggs salmon
|
BLUEBERRIES
Anti cancer antioxidant cleans vit C photochemical caroteroids
| |||||
MAGNESIUM
|
Almonds Brazil cashew nuts peas pine nuts sesame and sunflower seeds peas
|
CHILI RED & GREEN
Lrg QTY vitamin C, carotene (pro vitamin A) vitamins B, B6, potassium, magnesium iron
| |||||
ZINC
|
Cheese seaweed eggs liver seeds shellfish
|
CRANBERRIES
Cancer fighting photochemical specific urinary antibacterial vit C
| |||||
IRON
|
Liver spinach beef greens dried apricots kidneys nuts seeds
|
COCONUT
Regulates thyroid function
| |||||
IODINE
|
Cockles cod haddock mussels seaweed
|
CELERY
Coumarins potassium vit C
| |||||
VIT D
|
Can sardines cod liver oil eggs fresh tuna salmon trout kippers
|
CORIANDER
Heart and circulatory protective coumarins & effective antiseptic linalcol
| |||||
VIT C
|
Citrus fruits drk greens berries lettuce peppers tomatoes kiwi mango pineapple
|
CARROTS
Anti detox cleaner healthy liver kidney function anti bacterial and viral protect capillaries (juice for liver) chest skin & eyes vit C E A B2
| |||||
VIT E
|
Avocado broccoli nuts seeds peanut butter sweet potato spinach watercress
|
CABBAGE RAW
Perfect food detox organs iron sulphur components & healing powerful anti-cancer vital for anaemia & stomach
| |||||
FOLIC ACID
|
Citrus eggs nuts greens liver
|
CHICKEN STOCK SOUP
Anti viral anti bacteria 25% as effect as penicillin
| |||||
CALCIUM
|
Brazil nuts can sardines cheese seaweed greens
|
EGGS
Rich protein B12 iron lecithin zinc protects heart disease & cancer
| |||||
MAGNESIUM
|
Almonds brazil nuts peas sesame seeds
|
FENNEL
Useful in weight control as helps digest fat by stimulating liver soothes digestive tract
| |||||
SELENIUM
|
Brazil nuts lambs kidney liver sardines tuna walnuts white fish
|
GARLIC
Allicin & selenium cleans liver King of healing fights food poisoning stomach bugs bacteria anti bacterial viral & fungal reduces risk of clots & cholesterol blood pressure and improves circulation
| |||||
VITAMIN
|
FOOD GROUPS
|
EAT ABUNDANCE
|
M
|
T
|
W
|
T
|
F
|
POTASSIUM
|
Cheese eggs fruit nuts raw
vegetables
|
ONION
Vitamin C, B6m folic acid phenolics flavonoids anti inflammatory, cholesterol, oxidant
| |||||
MONO-UNSATURATED
POLY-UNSATURATED
|
Helps healthy cholesterol and essential fatty acids
|
GRAPEFRUIT
Vit C, antioxidant natural cleansing process of liver boosts production of liver detoxification enzymes and flushes out carcinogens toxins
| |||||
CURRY
Stimulates free blood flow powerful antioxidant protects heart
|
GINGER
Provides gingeroles essential oils dilates blood vessels anti oxidents
| ||||||
MINT/PARSLEY
Heals gut digestive system calming on nervous system super rich potassium, A, detox
|
KIWI
Removes sodium vit C anti-respiratory recovery from respiratory problems
| ||||||
NUTMEG
Myristicin mood enhancing aids sleep and digestion
|
LIMES
1=full dose of vit C
| ||||||
PAPAYA
Magnesium papin C digestive enzymes betacarotenes flavoniods
|
LEMONS
Bitter the liver loves lemons stimulates bile removal detox v C
| ||||||
CUMIN SEEDS
Flavonids relieve intestinal wind spasms
|
LIVE YOGURT
Excellent source calcium best source of probiotic profound immune system boosting resistance & enhancing conversion of food into energy
| ||||||
ICEBERG LETTUCE
Lactones a mild sedative calming and restorative
|
MACKEREL
Heart health balances hormones immune
| ||||||
DANDELION LEAVES
Diuretic cleansing action iron take with lemon juice
|
ONION
Powerful antibacterial circulatory protect system & cholesterol lowering
| ||||||
PARSLEY
Potassium A healing effect on entire digestive system
|
ORANGES
Stimulates cleansing
| ||||||
MINT
Anti spasmodic volatile oil flavoniods menthol
|
*SWEET POTATO
Inflammatory digest tract removes heavy metals
| ||||||
SAGE THME
Antiseptic
|
SPRING ONIONS
antioxidant
| ||||||
TOMAOTES RAW
Reduce liver inflammation
| |||||||
CHICKEN
A C E K B6 B12 riboflavin niacin folate choline calcium iron magnesium phosphorous potassium sodium zinc selenium
|
PEPPERS
Betacarotene vit C (red vit A) strong antioxidant protects heart and immune system organ and blood cleansing
| ||||||
TUNA
A E K niacin folate choline betaine calcium iron magnesium phosphorus potassium selenium fluoride omega 3,6
|
SPINACH RAW
Regulate BP supports immune system neutralizes heavy metals chemicals pesticides powerful protective for liver high in chlorophyll that suck up enviro toxins form blood stream
| ||||||
TURKEY
Thiamine riboflavin niacin B6 folate B12 calcium iron magnesium phosphorus potassium sodium zinc selenium
|
*SQUASH
Relieve acidosis of liver and blood abundant suppliers of skin & immunity protecting
| ||||||
BEEF
B6 pyridozine B12 choline calcium iron magnesium phosphorus potassium sodium zinc selenium
|
TURMERIC
Vit C calcium iron potash magnesium copper zinc B6 riboflavin niacin choline antioxidants control blood cholesterol levels anti tumour
| ||||||
LAMB
Vit B protein iron essential to red blood cells thiamine riboflavin niacin B6 B12 calcium iron magnesium phosphorus potassium sodium zinc selenium
|
WATERCRESS RAW
Purifies blood give iodine as above vit A anti bac mustard oils betacarotenes iron phenethy isothiocganate vit C E purify blood & iodine
| ||||||
PORK
B1 thiamine B6 B12 A E thiamine riboflavin niacin choline betaine calcium iron magnesium phosphorus potassium sodium zinc selenium
|
WALNUTS BRAZIL ALMONDS SEEDS
Walnuts strengthen kidneys lungs & metabolism
Brazil Kidney, lung & metabolism EFA protein selenium vit B E
| ||||||
LIVER
High iron B12 A+
|
LEEKS
Lower BP and cholesterol
|
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