Chimichurri sauce

Raising the standards with this showstopper chimichurri sauce. Upgrading your average steak or chicken recipe to a mouthwatering meal. The sauce packs a punch with flavour.

Transforming your average paleo ketogenic or low carb meals to new levels. Pestos and sauces add flavour, minimal calories and additional nutrient dense power bombs.

 Chimichurri sauce is easy and quick to make and ideal for any meal or even a barbeque. No fancy ingredients or method required to transform simple ingredients into an epic sauce. There is a huge difference from homemade sauces compared to store-bought or sauces left at your favourite fast food joint. You will thank yourself for making it.

 

The sauce will last up to two weeks in the fridge but I can guarantee it will not last that long. You will get a massive hit and kick from all the flavours. Garlic, fresh parsley, coriander leaves, apple cider vinegar, dried oregano and extra virgin olive oil. One of the easiest sauces to make. Only requires a blender or food processor to pulse until it reaches your desired texture. I like mine slightly chunky resembling a pesto. If you are not a garlic fan then you can choose to remove. Although, it will lack the punch.

 

I usually serve this alongside juicy grilled hanger steaks with seasonal vegetables and drizzle over the chimichurri sauce all over. All meats or fish is suitable for chimichurri. You can even prepare the sauce whilst your meat is cooking. The chimichurri sauce alternatively can be used as a marinade if planned before.

 Store in a glass, airtight container and enjoy at your leisure.

 

Chimichurri sauce

Start to finish: 5 minutes
Servings: 8

Ingredients 

    • 1 cup fresh flat leaf parsley leaves – stalks removed

    • 1 cup fresh cilantro / coriander leave – stalks removed
       
    • 3 garlic cloves

    • 1/4 tsp celtic sea salt

    • 1/2 cup extra virgin olive oil

    • 1 tbsp dried oregano

    • 1/4 cup raw apple cider vinegar

Instructions: 

1. Have all the ingredients ready.

2. Roughly chop the herbs.

3. Add all ingredients into the food processor.

4. Pulse until your desired consistency.

 

5. Remove and store in a glass air tight container.

 

Nutritional Information (Per Serving – 32g):

Calories: 138
Protein: 0.3g
Carbs: 1.3g
Fiber: 0.5g
Sugar: 0.1g
Fat: 13.6g
Saturated Fat: 1.9g
Polyunsaturated: 1.4g
Monounsaturated: 9.9g
Cholesterol: mg
Calcium: 18.3mg
Copper: 0mg
Iron: 0.7mg
Magnesium: 5.7mg
Potassium: 62.3mg
Selenium: 0mg
Sodium: 10mg
Zinc: 0.1mg
Vitamin A: 773iu
Vitamin B1: 0mg
Vitamin B2: 0mg
Vitamin B3 0.1mg
Vitamin B5: 0.1mg
Vitamin B6: 0mg
Vitamin B9 / Folate: 12.3úg
Vitamin B12: 0.0úg
Choline: 1.4mg
Vitamin C: 11mg
Vitamin D: 0IU
Vitamin E: 2.1mg
Vitamin K: 139ūg

Pesto alla Trapenese

What is not to love about pestos. Pesto’s are loaded with flavour and have many versatilities in a wide range of dishes. From pasta to a sheet pan to scrambled eggs or just to pimp up simply cooked seasonal vegetables. They provide are a great addition and opportunity to jazz up any boring dish or recipe. 

 

This pesto is called Pesto alla Trapanese translated as almond and tomato pesto! I love this pesto and tastes amazing with fish and seafood especially. I thought came across this pesto at Bocca Di Lupo in Soho, London and immediately replicated the next day a few years back. It is a crunchy garlic sauce pesto! The almonds give it that unique texture and the tomatoes are full of flavour this time of year in the British Isles. It is also overloaded with fresh basil which always works well with garlic, tomatoes and seafood.

 

This pesto is called pesto alla Trapanese translated as almond and tomato pesto! I love this pesto and tastes amazing with fish and seafood especially. I thought came across this pesto at Bocca Di Lupo in Soho, London and immediately replicated the next day a few years back. It is a crunchy garlic sauce pesto! The almonds give it that unique texture and the tomatoes are full of flavour this time of year in the British Isles. It is also overloaded with fresh basil which always works well with garlic, tomatoes and seafood.

The main herb ingredient is basil which complicates garlic and tomato extremely well. Using fresh herbs is a must as it provides thickness and vibrant colour compared to the dried alternative.

The almonds need to be blanched (skinless) as the skins provide too much bitterness and graininess in texture. You can lightly toast the almonds in a dry pan to enhance their flavour and release extra essential oils. Just be careful not over do it and oxidise the fat.

Once toasted, all ingredients go into a blender and blend. The last ingredient is a high-quality extra virgin olive oil. This should be done slowly through the blender hole and added in last to create the best consistency possible.

 I used a variety of heirloom tomatoes with different colours and shapes but the standard red is just as good. 

Store the freshly blended pesto in a glass air tight container in the fridge. It should last up to 2-3 weeks in the fridge but usually will not last that long regardless.

Pesto alla Trapanese

Start to finish:5 minutes
Servings: 8

Ingredients 

  • 300 grams tomatoes – roughly chopped
  • 1/3 cup extra virgin olive oil
  • 60 grams blanched almonds
  • 1 tsp celtic sea salt
  • 60 grams fresh basil leaves – stems removed

  • 2 garlic cloves

Instructions

1. Have all the ingredients ready.

2. Place tomatoes, almonds, fresh basil and garlic cloves in a blender.

3. Blend for 2 minutes until everything is combined but still fairly chunky.

4. Next, continue blending on low speed and slowly add the olive oil through the top of blender or remove the top and do manually bit by bit.

 5. Blend until the consistency is smooth but still has some texture.

6. Remove the pesto from the blender. Transfer into an airtight container or glass jar.

7. Enjoy.

 

Nutritional Information (Per Serving – 59g):

Calories: 138

Protein: 2.1g

Carbs: 3.2g

Fiber: 1.3g

Sugar: 1.3g

Fat: 13g

Saturated Fat: 1.5g

Polyunsaturated: 1.9g

Monounsaturated: 9g

Cholesterol: mg

Calcium: 29mg

Copper: 0.1mg

Iron: 0.5mg

Magnesium: 27mg

Potassium: 151mg

Selenium: 0.3mg

Sodium: 3.7mg

Zinc: 0.3mg

Vitamin A: 543.7iu

Vitamin B1: 0mg

Vitamin B2: 0.1mg

Vitamin B3 0.5mg

Vitamin B5: 0.1mg

Vitamin B6: 0mg

Vitamin B9 / Folate: 12.3úg

Vitamin B12: 0.0úg

Choline: 6.9mg

Vitamin A: 543iu

Vitamin C: 6.2mg

Vitamin D: 0IU

Vitamin E: 3.3mg

Vitamin K: 26.5ūg

Gains and greens smoothie {Low Carb, Paleo, Vegan}

I am a big fan of smoothie bowls especially in the morning when time is not on your side or in the evening when you want something quick and you have nothing to be prepared with! However, I could never find a smoothie online which was green and did not include banana, dates or mango to try to hide or mask the benefits of all the nutrients.

Well! that’s where this greens and gains smoothie delivers! It is only sweetened with kiwi and with their skin on and the monk fruit sweetener which is in the protein powder!

I also added in some extra secret weapons to bump up the nutrient value and flavour factor too!

We are going all green with the ingredients except for the protein powder and coconut milk.

I used frozen spinach as the base and also to give it the vital cold factor which is a must for a smoothie! The accompanying greens are fresh mint or basil leaves, green kiwi, 1/2 an avocado, matcha powder, a squeeze of lime or lemon which enhances the absorption of vitamin C, iron and zinc and phytochemical found in all the ingredients absorption.

For the liquid, I used full fat coconut milk from a BPA free can. I just used 3 tablespoons and then diluted the remainder with filtered water to reach 1 cup. The coconut milk alongside the avocado provides the much-needed fat to absorb the fat-soluble nutrients and also do not forget that all steroid hormones are synthesised from cholesterol!!!!

For the protein powder, I used Amino man vegan vanilla protein https://aminoman.com. I prefer utilising vegan protein powder. If it is made with pea protein it has also been shown to be beneficial for the microbiota. I do not have an affiliation code with them as of yet form you to use with a discount but should do very soon. Another favourite protein powder is Nuzest which is super high quality. They both mix very well compared to sun warrior which tastes like clay. If you prefer whey then please use that too.
The smoothie takes 2 minutes to make! I could have gone more adventurous with the toppings but prefer to keep it minimal sometimes with only a few things on for texture or for visual appeal as we eat with our eyes first!

Gains and greens smoothie

Start to finish:5 minutes
Servings: 1
Ingredients

3/4 cup frozen spinach
few fresh mint leaves or basil or both
1 cup dairy-free milk – 3 tbsp full-fat coconut milk with filtered water

 a squeeze of 1/2 lime or lemon

 1 tsp matcha powder
1/2 avocado
1 kiwi – skin on
1 scoop of protein powder of choice

Instructions

1. Add all ingredients to a blender.


 2. Blend ingredients for 2-3 minutes until smooth and thick.


 3. Scoop out the smoothie into a bowl.


 4. Top with additional ingredients. I used another kiwi, a sprinkle of unsweetened desiccated coconut and a sprinkle of Celtic sea salt.

Nutritional Information (Per Serving): Calories: 402 Protein: 30g Carbs: 21g Fiber:12.7g Sugar: 2.1g Fat: 22g Saturated Fat: 9.6g Polyunsaturated: 1.9g Monounsaturated: 6.7g Cholesterol: mg Calcium: 327mg Copper: 0.4mg Iron: 8.1mg Magnesium: 175mg Sodium: 573mg Potassium: 943mg Selenium: 15mg Sodium: 573mg Zinc: 2.7mg Vitamin A: 23015iu Vitamin B1: 0.2mg Vitamin B2: 0.4mg Vitamin B3 2.1mg Vitamin B5: 1.1mg Vitamin B6: 0.5mg Vitamin B9 / Folate: 290úg Vitamin B12: 0.0úg Choline: 56mg Vitamin A: 5709iu Vitamin C: 10mg Vitamin D: 0IU Vitamin E: 8mg Vitamin K: 1041ūg

Shrimp, pesto alla Trapanese and vegetable noodles 
 {Low Carb, Paleo}

Just a few of my favourite things incorporated into one delicious wholesome mouthwatering meal! Homemade pesto with a unique nutty summer vibe + shrimp and entangled in spiralised sweet potato and zucchini noodles, noodles or courgette whatever you want to call them
The pesto is called pesto alla Trapanese translated as almond and tomato pesto! I love this pesto and tastes amazing with fish and seafood especially. I thought came across this pesto at Bocca Di Lupo in Soho, London and immediately replicated the next day a few years back. It is a crunchy garlic sauce pesto! The almonds give it that unique texture and the tomatoes are full of flavour this time of year in the British Isles. It is also overloaded with fresh basil which always works well with garlic, tomatoes and seafood.
The pesto alla Trapanese recipe can be found here. Once the pesto is done you can continue with the recipe. Additionally, a bonus is the recipe can be made in just one wide pan saving washing up as a bonus. You will need a handy spiraliser for the sweet potato and zucchini/courgette noodles.
I used fresh shrimp this time around, as they were on offer. However, frozen shrimp are just as good and are great to have on hand. The recipe is super easy as per usual. I added the pesto at the end just to warm through the shrimp. If you fancy parmesan cheese on top then feel free to add. I just finished mine with a touch of extra virgin olive oil and fresh basil leaves.

Shrimp, pesto alla Trapanese and vegetable noodles

Start to finish: 20 minutes
Servings: 2​
Ingredients

2 cups fresh tiger prawns or frozen – defrosted

 1 tbsp extra virgin olive oil

 1 cup pesto alla trapanese (recipe here)

 2 garlic cloves – finely sliced

 2 medium sweet potatoes – spiralised
1 medium courgette / zucchini – spiralised

Instructions

1. Prepare the pesto, recipe here (link add)


 2. In a wide saucepan on medium heat. Add the extra virgin olive oil.


 3. Add the garlic cloves and stir gently for 2-3 minutes until aromas are released and softened.


 4. Next, add the sweet potato. Cook with a lid for 3 minutes then remove the lid for another 2 minutes.


 5. Next, add the courgette / zucchini. Cook for 2 minutes until softened.

6. Remove the vegetable noodles to a plate or colander to drain any excess moisture released.

7. Add the prawns/shrimp to the pan. Cook on medium-high heat for 2 minutes per side.

8. Reduce the heat to low medium and add the pesto to coat the prawns/shrimp.

9. Tear some of the basil into the pan and turn off the heat.


 10. Plate up with the vegetable noodles as a base then spoon the pesto and prawns/shrimp over the top. Scatter fresh basil leaves on top, season with Celtic sea salt and serve.

Nutritional Information (Per Serving): Calories: 553 Protein: 56g Carbs: 35g Fiber: 6.7g Sugar: 9.2g Fat: 21g Saturated Fat: 2.8g Polyunsaturated: 2.6g Monounsaturated: 13.9g Cholesterol: mg Calcium: 68.4mg Copper: 0.3mg Iron: 1.4mg Magnesium: 60mg Potassium: 589.5mg Selenium: 1mg Sodium: 573mg Zinc: 0.7mg Vitamin A: 18986iu Vitamin B1: 0.1mg Vitamin B2: 0.1mg Vitamin B3 1.2mg Vitamin B5: 1.1mg Vitamin B6: 0.3mg Vitamin B9 / Folate: 26úg Vitamin B12: 0.0úg Choline: 23mg Vitamin A: 5709iu Vitamin C: 9.3mg Vitamin D: 0IU Vitamin E: 4.6mg Vitamin K: 33ūg

Asian miso wild salmon with vegetable rice {Paleo, Keto, Low Carb}

I love wild salmon with sockeye being my preferred favourite for its high nutrient content but also minimal environmental pollutants compared to farmed alternatives which as a consequence end up stored in the human body. That said, I do not oppose using farmed salmon. Having any kind of salmon is better than no salmon and the human body is capable of naturally detoxifying these pollutants although needs to have great metabolic support from nutrients and an optimal lifestyle.



I paired the salmon with Asian inspired marinate bringing a 3 into 1 flavour with sweetness, saltiness and umami. Its a typical paleo inspired recipe is paired with broccoli and cauliflower rice which is a low carbohydrate and calorie alternative to rice whilst bumping up the fibre, nutrient and volume intake.


The recipe is uncomplicated, with the most demanding task, finding the ingredients of the marinade. The asian marinade includes raw honey, dried nori, coconut aminos, fresh or ground ginger, brown miso paste and lemon or lime juice. Mix in a bowl then baste over the wild salmon. This marinade does not require a long time infusing. I typically leave it for a few minutes whilst prepping the broccoli and cauliflower rice. But, I am sure, marinating overnight may be even rewarding. 


I have included alongside the broccoli and cauliflower rice asparagus , chives, garlic, spring onion and red onion to bulk up and add more texture and flavour.

This low carb recipe can also be made with rice if you prefer. There are no rules involved in my recipes as it should be a template for your own personal preferences with requirements and taste. The broccoli and cauliflower rice work well combined together. It gives more colour whilst not boring you with just one vegetable. Making your own vegetable rice is easy and simple. Either use a blender or cheese grater over the pan whilst ready to cook.



The marinade is a great option to use if you find yourself wanting to pimp and upgrade any fish. It really gives it a kick. Additionally, the recipe is only for 1 serving but can easily be doubled for 2 people or quadrupled to make more for meal prep or lunch the next day.
 


I hope you enjoy!

Asian miso wild salmon with vegetable rice

Start to finish: 20 minutes
Servings: 1​
Ingredients

1 fillet approx 150 grams – wild sockeye salmon
Marindade:
1/2 tbsp brown miso paste
1 tsp raw honey
1 tsp coconut aminos
1 tsp dried nori
1/2 ground ginger
1/2 squeezed lemon or lime
1/2 red onion – finely sliced
1 garlic cloves – finely sliced
few asparagus spears – inch sliced on the diagonal
1 spring onion – finely sliced
small bunch of chives – finely sliced
1 tsp coconut oil
1/2 broccoli – grated using a cheese grater
1/2 cauliflower – grated – using a cheese grater
season with celtic sea salt

Instructions

Preheat oven to 180c.


 In a glass bowl, add the marinade ingredients and mix well with a fork. Then baste the wild salmon with the marinade, making sure every section is covered. Set a side.


 In a wide saucepan on medium heat, add the coconut oil. Add the red onion. Cook for 2 minutes.


 Once softened, add the asparagus, garlic, grated broccoli and cauliflower to the pan. Cook for 2-3 minutes until softened. Move on to Step 6 whilst vegetables are cooking


 Once the vegetables have softened and cooked through. Leave on a low heat.


 Line a baking tray with greaseproof paper or use a heat proof pan.


 Add the marinated wild salmon, flesh side up to the oven tray or pan. Cook in the oven for 8 minutes. For the last 2 minutes, turn the fish over so its skin side up and switch the setting to grill.


 Grill the wild salmon for 2 more minutes until skin is slightly crisp then remove from the oven.


 Add the spring onion and chives to the vegetables


 Plate up with the vegetables first then add the wild salmon on top. Baste in any leftover sauce from tray. Add an extra squeeze of lemon or lime juice then sprinkle over some sea salt.

Nutritional Information (Per Serving): Calories: 468 Protein: 63g Carbs: 25g Fiber: 4g Sugar: 5g Fat: 31g Saturated Fat: 9g Polyunsaturated: 7g Monounsaturated: 12g Cholesterol: 197mg Calcium: 274mg Copper: 0.5mg Iron: 6.6mg Magnesium: 119.4mg Sodium: 240mg Potassium: 1989mg Selenium: 11mg Sodium: 1117mg Zinc: 2.6mg Vitamin A: 14200iu Vitamin B1: 0.5mg Vitamin B2: 0.6mg Vitamin B3 4.3mg Vitamin B5: 3.8mg Vitamin B6: 1.2mg Vitamin B9 / Folate: 397úg Vitamin B12: 0.0úg Choline: 198mg Vitamin A: 5709iu Vitamin C: 382mg Vitamin D: 500IU Vitamin E: 5.1mg Vitamin K: 362ūg

Pan roasted Indian spiced whole chicken {Paleo}
[dinner] [mealprep] [lunch]

Pan roasting a whole chicken in pieces not only saves time but makes it juicer, skin crispier and easier to eat! This whole chicken dish is jointed into 8 pieces and coated in the powerful spices turmeric, ginger and cumin. I roasted the chicken alongside seasonal sweet potatoes and red onion which caramelised and absorbed all the chicken juices.

The recipe serves 4 hungry people or family. Additionally would be great for a dinner and 2 – 3 meal-prepped meals for the week. The recipe does lack some greens so either utilise a fresh salad or steam some broccoli or leafy greens like cabbage or kale or spinach.

The additional bonus utilising a whole chicken is the leftover bones which can be utilised for a bone broth the following day by throwing it in a slow cooker or stovetop pot and gently boil for a few hours with the addition of a few vegetables, like garlic or ginger and herbs like rosemary or thyme. The popularity of collagen powders is crazy when it is typically the hide of the animal when the real benefits is in the real form = bone broth.
I try to make the effort in doing this once per week. Beef or lamb are also great options.
Being friendly and forming a good relationship with your local butchers pays dividends when they can save you the trouble of jointing the chicken in 1 minute which would take you 5 minutes! Buying a whole chicken is also another way of saving money compared to buying single cuts of chicken. I tend to always buy free range and organic chicken when possible. The organic factor really does make a big difference in terms of the chickens lifestyle, nutrition and most importantly the taste component. I would also caution the use of doing a bone broth with non free range organic bones as this really breaksdown the minerals and possibly release environmental toxins such as arsenic which is commonly found high in chickens. The diet of the chicken is also important to consider. A chicken should be able to have a varied diet from the pastures in its environment. Corn fed chicken is not optimal. A chicken should no way eat an exclusive diet of corn which is typically used to improve the visualisation of the exterior skin and meat colour to a golden yellow colour. This drastically results in an unfavourable nutrient profile for the chicken which then transfers on to us.

The recipe is cooked on one big sheet pan. I used a red onion, garlic and sweet potato as sot of trivet and use complimentary sides too. It takes 40 minutes start to finish. There is little to do once the chicken is in the oven. After 30 minutes cooking, it is best to check the internal temperature fo the thickest part typically the leg or thigh. Once it is 72c, I like to turn the oven from fan to grill to crisp up the skin further. Finally, the chicken may release some of its juices. This may result in the vegetables getting a little soggy if you do not drain the excess liquid which forms on the tray. So, halfway through cooking, it would be wise to check and if so drain the liquid to prevent the sweet potatoes going damp and soggy.


I hope you enjoy!

Pan roasted Indian spiced whole chicken {Paleo}
[dinner] [mealprep] [lunch]

Start to finish: 40 minutes
Servings: 4

Ingredients

1 whole medium/large chicken – approx 1-1.2kg – jointed by butcher – ask nicely
1 red onion – sliced
3 garlic cloves – finely sliced
3 medium sweet potatoes – cut into wedges
2 tsp turmeric
1 tsp cumin seeds – freshly ground
1 tsp ground ginger
Instructions

1. Preheat oven to 200c.

2. Line an oven tray with greaseproof paper. Add the sweet potatoes, garlic and red onion to tray. Spread out evenly.

3. In a bowl. add the chicken with the spices and mix well until everything is coated.


4. Add the chicken pieces on top of the vegetables. Make sure they are skin side up.


5. Put oven tray in the oven on the top shelf/rack.


6. Cook for 30 minutes. Optional: check halfway if there is too much cooking juice released from chicken. Drain the juices and return the tray to the oven.


7. After 35 minutes. Change the oven to the grill setting.


8. Grill for 2-4 minutes to make the skin extra crispy. Be careful not to burn the skin and make it charred and dmaage/oxidise the fat/skin.


9. Remove the tray from the oven. Allow to cool.


10. Evenly portion the chicken pieces and the vegetables.


11. Serve with some seasonal green vegetables and season with salt. Spoon over any chicken juices left on tray or drained from earlier.

Nutritional Information (Per Serving): Calories: 468 Protein: 63g Carbs: 25g Fiber: 4g Sugar: 5g Fat: 31g Saturated Fat: 9g Polyunsaturated: 7g Monounsaturated: 12g Cholesterol: 197mg Calcium: 77mg Copper: 0.3mg Iron: 4.8mg Magnesium: 84.7mg Sodium: 240mg Potassium: 916mg Selenium: 55mg Zinc: 4.8mg Vitamin A: 14200iu Vitamin B1: 0.2mg Vitamin B2: 0.4mg Vitamin B3 19.7mg Vitamin B5: 3.1mg Vitamin B6: 3.1mg Vitamin B9 / Folate: 27.6úg Vitamin B12: 0.7úg Choline: 162mg Vitamin C: 5.3mg Vitamin D: 4.5IU Vitamin E: 1mg Vitamin K: 7.5ūg

Chocolate + sweet potato protein smoothie bowl {Paleo, Vegan, Whole30}

Changing the rules and turning things upside down for breakfast with this cacao sweet potato smoothie bowl. Easy to make but does require prep ahead with the cooking and freezing! High in protein and carbs to fuel my day when I am running on glucose primarily! Which is still totally cool, you don’t need to be in any health paradigms/camps to reap the rewards of utilising either fuel sources for the human body! The thing is there is so much context in nutrition/health that what the public see or hear is on the surface depending on their sources too!

Anyway back to the recipe!

Who says you can’t cook, freeze then blitz a sweet potato combined with raw cacao, salt, protein powder and milk of choice to form a chocolate caramel-like smoothie bowl to start the day for breakfast!!!

The recipe is paleo and vegan-friendly depending on your protein powder of choice! I prefer to utilise plant-based proteins as my food choices are generally high in animal sources. There is no right or wrong!

The sweet potato needs to be prepared in advance. I peeled these but in hindsight next time I will keep the skins on for the extra fibre! So, firstly halve lengthwise then cube into equal sizes. Use a freezer bag or container to store and transfer to the freezer. Give it 2-3 hours before trying to use. I just wait the next day or sometimes forget I have it in there. When you are ready to use, just remove the amount you require. Simple.

Smoothie recipes are probably the easiest food to cook/prepare, EVER! Assemble ingredients, blend, add to a bowl or jar, add toppings and tuck in.

Protein wise: I like to use a variety. I tend to utilise plant-based protein powders which have a complete amino profile! Thee would include a pea protein base or a mild spectrum including pea, rice and hemp. I do not have a preferred brand. I typically use a product which is on offer! I do sometimes use a whey protein but rarely. I do not think there is a marginal difference which will make or break muscle growth which whey protein is touted for.


 The sweet potato and raw cacao work extermely well together. I used store-bought almond milk as that was on hand. The salt is most definitely necessary as it upgrades the flavours of everything and sodium is vital for the human body! When I first started cooking and eating a whole food diet aka no processed foods – I was wondering why I always felt dehydrated, urinating frequently, getting headaches, moody and tired, tingling hands and feet, which also relates to low magnesium status which additionally is being excreted in the urine. It was purely the fear and lack of education on the importance of salt/sodium in the body! A great book is the ‘The salt fix’ linked below which goes into detail.

The smoothie can be a breakfast, lunch, snack or dessert even! There are no rules around what you can or can not have at certain times of the days! I enjoy this in the morning for breakfast, 95% of the time.

Cacao sweet potato protein smoothie bowl {Paleo, Vegan, Whole30}

Rich chocolate blended with the surprising sweet potato which creates a smooth thick protein-dense caramel taste and crunch of nuts sprinkled on top.

Author: Ryan
Prep Time: 30 minutes (the day before)
Cook Time: 2 minutes
Total Time: 32 minutes
Course:Breakfast / Brunch / Lunch / Post-workout / Dinner
Servings: 1​

Ingredients

25-gram scoop of protein powder (I used Nuzest – vanilla affiliation discount below – 2 scoops = 25 grams)
1 cup of almond milk or preferred alternative
1 cup of frozen sweet potato
1 tbsp raw cacao powder
1/2 tsp Celtic sea salt

Toppings
1/2 tbsp cacao nibs
1 tbsp brazil nuts
1 tbsp walnuts
1 tsp desiccated unsweetened coconut

Instructions

Prepare the sweet potato the day before. Halve the sweet potato down the middle. Then cut into equal 1/2 inch cubes. Then freeze 


Add the sweet potato, almond milk, cacao powder, salt, protein powder to the blender. Put the lid on and blend for around 1 – 2 minutes until smooth and thick consistency. If too thick, add a splash more almond milk. 


Remove the concoction from the blender. Add to a bowl and smooth out using the back of a spoon. 


Add the ciao nib, coconut and nuts on the top. Sprinkle an extra small pinch of salt. 


Serve, Bon appetite

Nutritional Information (Per Serving): Calories: 468 Protein: 27g Carbs: 51g Fiber: 7g Sugar: 16.6g Fat: 17g Saturated Fat: 3.9g Polyunsaturated: 6.1g Monounsaturated: 4.4g Omega 3: 0.7g Cholesterol: 0mg Calcium: 572mg Copper: 0.7mg Iron: 7.2mg Magnesium: 132mg Maganese: 1.7mg Potassium: 1032mg Selenium: 166mg Sodium: 1545mg Zinc: 2.6mg Vitamin A: 2106iu Vitamin B1: 0.3mg Vitamin B2: 0.2mg Vitamin B3: 1.3mg Vitamin B5: 1.1mg Vitamin B6: 0.4mg Biotin: 0ùg Vitamin B9 / Folate: 50.3úg Vitamin B12: 0úg Choline: 30.6mg Vitamin A: 37230IU Vitamin C: 16mg Vitamin D: 100iu Vitamin E: 8.6mg Vitamin K: 4.6ūg 


Wild sea trout with summer veg {Low carb, Paleo, whole30}

Wild sea trout is currently in season in the U.K, so I took advantage and a change to the ‘Norm’ of wild sockeye salmon. The appearance may appear similar but in fact the taste is nothing like each other. Wild sea trout is lighter and milder. I find it having a softer texture but that could also be because it is not frozen like 99% of wild salmon which hits the U.K market.

These are currently my favourite ways to cook sweet potatoes! It literally cuts the cooking time in half and gives the flesh a beautiful caramelised, soft texture. In addition to the sweet potato, I used heirloom tomatoes with their bold vibrant colours which add a wow factor to the meal. Although, I would personally not stress about not finding them. I am privileged that my farmers market have a great supply of them!
The remaining ingredients increase the fat portion of the meal. These include green olives, a good prebiotic for your microbiota and also pine nuts which have a unique aroma and prove the crunch factor to the dish. On top is fresh basil and finely sliced spring onion. Every ingredient works synergistically together! Perhaps, some fresh pesto over the top would not go a miss but a squeeze of lemon and extra virgin olive oil also do a great quick trick.

If you can not find wild sea trout, then of course use wild salmon or farmed organic salmon, but they are not the same. That would be like saying chicken and turkey taste the same. Which they do not and have many different nutrient differences. Additionally, sea bass, squid, scallops and prawns/shrimps would all be great alternatives.

I hope you enjoy!

Wild sea trout with summer veg {Low carb, Paleo, whole30}

Wild sea trout with baked sweet potato halves, summer heirloom tomatoes, olives and pine nuts.

This plate represents summer on a plate for me. One of my favourite summer style recipes which is light but heavy on flavour and nutrients which is what I am all about. A general ‘balanced’ meal and surprisingly easy and quick to cook too!

Author: Ryan
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Course: Lunch / Dinner
Servings: 1​
Ingredients

150 grams wild sea trout fillet (fishmongers, supermarkets do not sell)
1 medium sweet potato – halved – lengthwise
1 tsp coconut oil
3 vine heirloom tomatoes – sliced 1cm evenly (if you can find colourful ones, great!)
fresh basil leaves
1 spring onion
3 tbsp whole green olives
1 tbsp pine nuts
Optional: fresh thyme and rosemary

Instructions

1. Preheat oven to 200c.

2. Line a oven tray with greaseproof paper. Slice the sweet potatoes lengthwise so they are halved. Rub half of the coconut oil all over the outside of each half.

3. Put oven tray in oven and cook for 20-25 minutes until caramelised on flesh.


4. Whilst sweet potato is cooking, prepare the sea trout.


 5. In a saucepan, add the remaining oil. Add the sea trout skin side down. Cook for 3-4 minutes until lightly crisp and the flesh on top is slightly changing colour.


 6. Then gently turn the fish over and cook for 2-3 minutes until the fish is just cooked through and soft.


7. Whilst fish is cooking, slice the tomatoes into even slices.


8. Remove the fish from pan. Whilst pan is still warm, add the pine nuts to the pan to release their essential oils for 2 minutes whilst you plate up.


9. Add the fish, the sweet potato, tomatoes, scatter over the olives and pine nuts and tear fresh basil and thyme leaves over. Season with celtic sea salt, a touch of lemon juice over the fish. Bon appetite.

Nutritional Information (Per Serving): Calories: 468 Protein: 31g Carbs: 35g Fiber: 7g Sugar: 10g Fat: 25g Saturated Fat: 7g Polyunsaturated: 2g Monounsaturated: 5g Cholesterol: 124mg Calcium: 95mg Copper: 0.4mg Iron: 1.8mg Magnesium: 100mg Sodium: 630mg Potassium: 1317mg Selenium: 56mg Zinc: 1.3mg Vitamin A: 19960iu Vitamin B1: 0.3mg Vitamin B2: 0.4mg Vitamin B3 5.3mg Vitamin B5: 2.3mg Vitamin B6: 1mg Vitamin B9 / Folate: 45.2úg Vitamin B12: 4.5úg Choline: 650mg Vitamin C: 80mg Vitamin E: 3.4mg Vitamin K: 103.8ūg

Acai – Strawberry Protein smoothie bowl {Paleo , Low carb}

Smoothie bowls are a great option anytime of the day: Breakfast, lunch, dinner or even as a snack or post workout concoction delivering nutrients with as little time to prepare.

My smoothie bowls can end up including a variety of ingredient combinations, therefore colours and texture depending on my mood and what I have available fresh and frozen at home.
The most advantageous function of smoothies for me are their ease and simplicity in creating nutrient dense meal in a minute or two. A few bits and pieces, which are hopefully planned ahead of time, thrown into a blender, blitz and top with some crunch and freshness.

My usual ingredients may include a wide variety of frozen berries such as: acai, blackberries, blackcurrants, blueberries, cherries, raspberries, strawberries. These berries are generally low in carbohydrates / sugars making them ideal for a low carbohydrate / ketogenic based option.

Additional frozen ingredients which I sometimes include could be: avocado, banana, cauliflower, kiwi, spinach and sweet potato.
There is no right or wrong way. 90% of the time I just randomly add bit of this or that without thinking ratios or weighing. This is the fun part, where there is a possible 10% they turn out rather odd!

I also tend to add some staple ingredients alongside the plants in the blender. These include sprouted flaxseed, hempseed, cacao powder, maca, cacao butter, matcha powder, beetroot powder.

I usually use full fat coconut milk diluted with water. Typically, this is 1 to 4 ratio to coconut milk to filtered water: For example, 1 tablespoon of coconut milk to 4 tablespoons of filtered water. Additionally, almond milk works well but my method of diluting is cheaper when you compared to dairy free cartooned milk products.

Protein wise: I like to use a variety. I tend to utilise plant based protein powders which have a complete amino profile! Thee would include a pea protein base or a mild spectrum including pea, rice and hemp. I do not have a preferred brand. I typically use a product which is on offer! I do sometimes use a whey protein but this is rarely. I personally do not think there is a marginal difference which will make or break muscle growth which whey protein is touted for.

I do like to include some additional powders into my smoothies if I have trained or training that day. These would include: collagen, D-Ribose, L- carnitine, glycine and creatine monohydrate.

For my toppings, I keep it left for all the crunchy ingredients! Ingredients include a multiple range of different nuts like almonds, brazil nuts, cashews, macadamia nuts, pecans or walnuts and seeds such pumpkin seeds and sunflower seeds. Desiccated coconut and toasted coconut chips / flakes make a good addition too.

Finally, a sprinkle of chia seeds, cacao nibs or dried goji berries spending on the base the flavour! A lot of becoming a good smooth operator comes down to trial and error! Practise makes progression!

Acai - Strawberry - coconut protein smoothie bowl {Paleo, Low carb}

This smoothie includes freshness of Acai and strawberries giving it a pink glow. Topped with mix of seeds and coconut.
Author: Ryan
Prep Time: 1 minutes
Cook Time: 1 minutes
Total Time: 2 minutes
Course: Breakfast / Brunch / Lunch / Post workout / Dinner
Servings: 1​
Ingredients

25 gram scoop of protein powder (I used Nuzest – vanilla affiliation discount below – 2 scoops = 25 grams) 1 tbsp or 25ml of full fat coconut milk (+ 4 tbsp of unfiltered water
1 cup of frozen strawberries 1 sachet of unsweetened Acai – (gifted by Sambazon UK)
1 tbsp desiccated coconut – unsweetened
1 tbsp coconut chips – unsweetened
1 tbsp mix of pumpkin and sunflower seeds
1 tbsp dried goji berries
1/2 tbsp chia seeds
1/2 tbsp cacao nibs
1/4 tsp celtic sea salt

Instructions

In a blender add the following ingredients.
The coconut milk + filtered water + frozen strawberries + acai + protein powder + salt.
Blend until smooth and slightly thick. Add enough water until reaches your personal preference.
Scoop out the smoothie to a bowl.
Add the toppings. Starting with the coconut items then add the remaining ingredients.
The idea is to add layers of different colours and texture.
Serve and enjoy!

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Nuzest Protein powder

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Nutritional Information (Per Serving): Calories: 468 Protein: 27g Carbs: 40g Fiber: 14.7g Sugar: 14g Fat: 27g Saturated Fat: 14g Polyunsaturated: 3.3g Monounsaturated: 2g Omega 3: 1g Cholesterol: 0mg Calcium: 148mg Copper: 0.4mg Iron: 8.5mg Magnesium: 92mg Potassium: 551mg Selenium: 13mg Sodium: 800mg Zinc: 2.6mg Vitamin A: 2106iu Vitamin B1: 0.1mg Vitamin B2: 0.1mg Vitamin B3: 2mg Vitamin B5: 0.4mg Vitamin B6: 0.2mg Biotin: 0ùg Vitamin B9 / Folate: 53úg Vitamin B12: 0úg Choline: 23mg Vitamin C: 94mg Vitamin E: 2.3mg Vitamin D: 0iu Vitamin K: 40.5ūg

Cheesy chorizo egg cups {Paleo , Low carb, Keto}

These low carb paleo egg muffins are currently a staple for my breakfasts. You can meal prep the night before or whip them up under 30 minutes in the morning. These nutrient rich keto fat bombs are high in protein from the chorizo but salty and gooey from the parmesan cheese mixed in.

Eggs are probably the best breakfast option going. They are also extremely versatile and packed full of nutrients. Having a repertoire of ways to cook eggs is a lifesaver enabling you not to cook the same style over and over. Currently, this is my go to egg muffin combo. Although, I have many more up my sleeve for you in the future.

Egg muffins are a favourite of mine. Either preparing them the night before or when I have 30 minutes in the morning to prepare something quick. The ingredients used are also staples in my fridge which makes life easy too. The great thing about cooking this recipe is that when they are in the oven, you have 20 minutes to do whatever you want whilst you wait. This frees up time to take a shower, do the dishes, take the dog round the block or do your make up!

I used duck eggs in this recipe for a change. I am a great fan of rotating protein sources and eggs are no different. Duck eggs are more nutrient dense in fat soluble vitamins and minerals such as selenium and zinc and also omega 3 essential fatty acids.

All it takes is 5 ingredients to recreate these egg muffins. These pack a punch with flavour with sun-dried tomatoes, fresh basil leaves, smoky chorizo, and gooey parmesan.

I used a stainless steel muffin tray which never fails me on making these. I do sometimes use a silicone version but my preference is always stainless steel unless I know there is a risk of it being stuck.

Egg muffins are super easy to make. You literally turn oven on, lightly grease a muffin tray, whip eggs, add your prepared ingredients mix together, place in oven and hey presto, 20 minutes later.

I am still getting use to this food blogging vibe, so my pictures and my writing skills will continue to grow and flourish with the more recipes I create on here!

if you have any feedback and suggestions please leave a comment!

Cheesy chorizo egg cups {Paleo , Low carb, Keto}

One of my go to low carb breakfasts are these easy flavour bomb egg muffins. These nutrient loaded keto fat bombs full of flavour which are super quick to create.

Author: Ryan
Prep Time: 2 minutes
Cook Time: 20 minutes
Total Time: 22 minutes
Course: Breakfast/brunch
Servings: 1​
Ingredients
3 pasture raised duck eggs
30 grams parmesan cheese – finely grated
30 grams highest quality chorizo – diced into 0.5cm cubes
few fresh basil leaves – roughly torn
1 tbsp sun-dried tomatoes – oil drained – roughly chopped
coconut oil or ghee to grease tray
seasoned with celtic sea salt to taste
Instructions
  • Preheat the oven to 200c
  • Lightly grease the muffin tray with coconut oil or ghee.
  • In a glass bowl, crack the eggs and whisk for 1 minute.
  • Add the remaining ingredients as instructed above.
  • Give all the ingredients a mix so they are evenly distributed in the the egg mixture.
  • Spoon equal amounts of the mixture into the muffin holes.
  • Transfer the muffin tray to the oven to cook for 20 minutes.
  • After 20 minutes, the egg muffins should be cooked and will be fluffy and resemble Yorkshire puddings with a chef hat like top.
  • Remove from oven, allow to cool for a minute or two before transferring to a plate or a container.

Shop Products and Ingredients

Find these items on amazon using my affiliation link. This helps support me by contributing to creating these recipes and the time needed to make content for you.

Oven tray

Ghee

Coconut oil
Nutritional Information (Per Serving):
Calories: 468 Protein: 43.2g Carbs: 11.3g Fiber: 0.5g Sugar: 4.5g Fat: 48g Saturated Fat: 16.7g Polyunsaturated: 4g Monounsaturated: 21g Omega 3: 0.3g Cholesterol: 1000mg Calcium: 392mg Copper: 0.2mg Iron: 8.9mg Magnesium: 51mg Potassium: 639mg Selenium: 93mg Sodium: 949mg Zinc:5mg Vitamin A: 1707iu Vitamin B1: 0.5mg Vitamin B2: 1mg Vitamin B3: 2mg Vitamin B5: 4.4mg Vitamin B6: 0.7mg Vitamin B9 / Folate: 170úg Vitamin B12: 12.4úg Choline: 586mg Vitamin C: 1.8mg Vitamin E: 3mg Vitamin D: 169.5iu Vitamin K: 1.8ūg