This is a real crowd-pleaser that an Italian lady taught me to make when I was au-pairing in Rome. Rather then being fried, the meatballs are actually cooked in the tomato sauce. You really need lean meat for this otherwise you’ll have a lot of fat floating on the serface. Its up to you (and incidentally saturated fat is not the demon we were led to believe – much scientific evidence now to prove it).
If you would like to reduce the quantity of meat in the recipe, substitute cooked puy lentils for some of the meat. Raw meatballs freeze well too – just thaw thoroughly before cooking in tomato sauce.
For 5-6 big eaters
For the meatballs:
350g lean beef mince, organic if possible
350g lean lamb mince (or use extra beef mince if you prefer)
2 tbs freshly grated parmesan (if avoiding dairy, use 100% wholemeal gluten-free breadcrumbs instead of the cheese. If you eat gluten, normal brown crumbs are OK)
1 heaped tsp fresh thyme leaves
2 cloves of garlic, crushed
A few good grinds of black pepper
1 organic egg, beaten
A pinch of himalayan or Atlantic sea salt
For the sauce:
1 litre passata (sieved tomatoes)
1 onion, peeled and halved.
1 dsp extra virgin olive oil
Small bunch fresh basil, rinsed, if you have it.
1. In a bowl combine all the meatball ingredients and mix well – the quickest way to do this is with your hands.
2. Shape into balls about ¾” in diameter and place in a single layer on a plate in the fridge to solidify for at least ½ hour if possible.
3. To make the tomato sauce combine the passata, the peeled halved onion and olive oil in a wide-bottomed saucepan or deep frying pan, bring to the boil, then simmer until the onion is translucent – usually about 20 minutes. This sauce can be made up to 2 days in advance if you wish.
4. To cook the meatballs, bring the tomato sauce up to the boil in your wide bottomed saucepan or frying pan, then gently slide the meatballs in so they form a single layer. Do not stir (or you will break up the meatballs), just shake gently if necessary to distribute the meatballs in a single layer.
5. Cook on a medium heat for around 20 minutes until the meatballs are cooked through.
6. Remove the stalks from the basil, tear up roughly and add to the pan. Serve in bowls.
Serve with:
A large salad of green leaves and radicchio, cucumber and thinly sliced red onions
Optional extra (if you don’t want weight loss). Choose one:
A slice of gluten-free wholemeal bread or (if you eat gluten) some 100% wholemeal sourdough bread
2-3 baby boiled potatoes per person
Why this is good for you: Cooking meat at low temperature in the sauce avoids the production of the harmful oxidation products. Oxidation by products from charring food cause free radical damage, linked to digestive and skin problems, inflammation and premature ageing. Tomato sauce is very rich in lycopene, a potent anti ageing, anti-inflammatory antioxidant. Red meat is a good source of iron so for many people it’s useful to eat once or twice a week.
The most gorgeous crumble I ever ate was made by my flatmate John from a glut of Victoria plums in the front garden. This jewel-red crumble from apples and berries reminds me of it. Use apples and blackberries, raspberries or even blackcurrants, or apples on their own, or plums. If you use plums it’s a good idea to quarter them and take out the stones before cooking. Just make sure you have around 1000g of fruit in total – it doesn’t have to be exact though. Remember to taste the fruit mix as soon as it has softened in the pan, adding more sweetening if you need to. Here I have used 900g apple and 100g of blackberries.
For 6 servings:
Fruit mix
1kg cooking apples (or add some red fruits and reduce the amounts of apple)
4 tbs water
Sweetening to taste: I use 30 drops of stevia or a couple of tablespoons of xylitol/erythritol (health shops)
140g blackberries (about a mugful) thawed or fresh
Crumble topping
30g virgin coconut oil, ghee, avocado oil (or, if you eat dairy, normal butter, organic if possible)
100g ground almonds
100g gluten-free oat flour (make by whizzing GF oats in your food processor) or use normal oats if you have no problem with oats
1 heaped tbs xylitol or erythritol (or a little more to taste, if you like)
A little extra oil for greasing
Pyrex/ovenproof dish/small roasting pan (I use one 17 x 27 x 6cm high and the quantities work well.
1. Preheat oven to 170c.
2. Prepare the apples by washing, peeling and slicing. Grease your dish with whatever sort of oil you are using. Layer the apples and blackberries in your dish, sprinkling over some xylitol/erythritol on each layer until all the sweetening is used up. If you are using stevia drops instead, put them in about 3 tbs of water and use this to sprinkle over the layers until everything is used up.
4. In a bowl or food processor mix the oat flour, ground almonds and xylitol/erythritol. Rub in or process the coconut oil, ghee or butter or mix in the avocado oil until the whole thing looks a bit like breadcrumbs.
5. Pour the fruit mix into the dish, spread the topping over evenly, and bake in the oven until the top is lightly browned, about 30 minutes.
Why this is better for you: Cooked apples are a rich source of pectin, a type of prebiotic fibre that feeds your beneficial gut bacteria so critical for your immune system (and your whole body). Prebiotic fibre in oats, berries and plums also feeds good bugs. If your weekly eating contains many different types of plants, herbs and spices you will be working wonders for your gut bacteria and your health. Different beneficial bacteria need different plant fibres.
The crumble topping in this dessert is gluten-free. Gluten is difficult for anybody to digest, not just people with gluten-intolerance or coeliac disease. Gluten grains, especially wheat, are also high in phytates. Phytates are natural plant substances that inhibit you from absorbing important minerals in your diet (e.g. zinc, needed for efficient immunity).
If you are dairy-intolerant, you can still enjoy dairy in the form of ghee (clarified butter). This is where the butter is heated until it seperates. The milky white liquid on the bottom, underneath the pure butter fat, is discarded. This gets rid of the casein (dairy protein) that is a problem for people with dairy intolerances. Avocado oil is also a good choice for crumbles as it isn’t converted by the heat of the oven into a toxic fat. Avocado oil and olive oil are monounsaturated fats so much less damaged by heat then nut/seed oils like rape, sunflower or vegetable oil.
Virgin coconut oil iis also good as it contains capryllic acid and medium chain triglycerides. Capryllic acid helps inhibit overgrowth of disease-causing yeasts/candida in your gut. Medium chain triglycerides are a good source of energy which are easily digested and are burnt for energy rather than being converted into body fat.
Just concocted this for breakfast today. I had lots of foraged blackberries in the freezer and had taken out a cupful to thaw overnight. I have to say it was fab, and SOOO SIMPLE. I make mine so thick I eat it with a spoon, but you can also make it thinner with more liquid. This will keep you full for ages with its generous amounts of healthy protein, good fats and only small amounts of carbohydrate (sugars). It’s also a genius way of incorporating the fermented superfood, keffir, into your diet. Blueberries or mixed frozen berries also work fine instead of the blackberries. For the ground seeds, I grind organic seeds, keeping them fresh in a glass screw top jar in the fridge. It’s best this way but you can of course buy a good cold-milled ready-made brand like Linwood’s and store airtight in the fridge.
What you need (for one person):
1. Liquid: 200ml liquid + extra to thin: additive-free almond/coconut milk with no added sugar. (If you eat gluten, you can use unsweetened oat milk instead if you like and if you eat dairy you can use kefir or cow/goat milk)
2. Protein and good-for-you fats: One scoop high quality protein powder – my favourites are Sunwarrior Warrior Blend Vanilla and Solgar Whey to Go vanilla (which contains dairy). You could also use sprouted rice protein, hemp protein or pea protein or a mixture of them to give a more neutral flavour. 1 tbs ground seed blend – pumpkin, flax, sesame and sunflower
Optional: 1/4-½ a ripe avocado
3. Antioxidant-rich fruits: 1 cup fresh or thawed frozen blackberries, blueberries or mixed berries.
4. Optional sweetening if needed:
If you use Sun Warrior protein powders they usually contain stevia so you don’t need extra sweetening.
Stevia drops/powder or, if you don’t have it, Xylitol to taste
To make:
Blitz everything together for a minute or two. If you like a thinner drink, add more liquid. Enjoy…
Why this is great for you Berries are a great source of bioflavonoids, naturally occorring plant substances that help build and maintain collagen in your skin, bones and connective tissue. This means firmer, younger looking skin and stronger bones. Berries also contain salicylates. Salicylates are substances related to aspirin, that also have an anti-inflammatory effect. Making this a thick breakfast that you eat with a spoon means you will eat it more slowly, allowing the food to mix with the digestive enzymes produced in your mouth. This allows you to digest it even better than simply knocking back a thinner drink in 5 seconds.
Avocados are a good source of monounsaturated fats and vitamin E, both of which are good for your heart and skin health. Vitamin E helps dampen down allergies and inflammation (eg hives, eczema). Vitamin E is also important to help vitamin C be used in your body. This again helps build collagen, bones and keep your blood flowing properly to all areas of your body. Vitamin E moisturises your skin from within. If your skin is healthy you will never need to use moisturisers except maybe on your feet, where slight natural hardening of the skin protects your feet. Ground seeds and lecithin produce essential fats for better skin, hair and general health. Non genetically-modified (non GMO) lecithin provides phosphatidyl choline, crucial for cognitive function. Phosphatidyl choline is found in organ meats and organic egg yolks. So if you don’t often eat those foods, lecithin is really important. Good quality protein and good fats are important to eat at breakfast and every meal. Low protein, high grain diets are the main cause of weight gain, diabetes and cognitive/mental health issues as well as digestive issues and skin problems. For more information, read “Grain Brain” by David Perlmutter.
These are a simple-to-make confection from Sarah Jane White, whose book, The Extra Virgin Kitchen, is a favourite of mine. I made them today and they turned out a totally delicious treat that’s bright green. As the author says, they are idiot-proof. Although you are supposed to freeze them I didn’t bother and just chilled them down to harden them a bit. Yum!
If you are gluten-free, remember that vanilla “essence” can contain gluten while vanilla extract (made from actual vanilla) is gluten-free.
Buy matcha green tea powder in Asian shops or health stores.
Makes 16
1 teaspoon vanilla extract (or a generous pinch of vanilla powder)
3 level teaspoons matcha green tea powder
125g desiccated coconut
2 tbs coconut flour
Pinch sea salt/Himalayan salt
3 rounded tbs coconut oil
2-4 level tbs honey
Pinch dried ground turmeric
Quick squeeze fresh lemon juice (2 dessertspoons, give or take)
Food processor
Line a flat plate or baking sheet with greaseproof paper.
Add the ingredients to the food processor and blitz for 30 seconds, or until the mix starts to form a ball.
The next thing you want to do is shape the dough using 2 dessertspoons or small soup spoons. Scoop out a small spoonful of dough and form it into a mini macaroon or madeleine shape using both spoons. As Sarah Jane suggests, you could also use one of those special metric tablespoon you can buy from kitchen suppliers, to give a professional looking shape.
Freeze the macaroons until they are solid, then transfer to your fridge.
Why these are good for you: Green tea has health benefits as they are laden with antioxidant catechins. Green tea promotes the growth of beneficial bacteria in your gut which are helpful for clear skin, super-efficient digestion and absorption of nutrients. Good bacteria are also responsible for helping remove toxic chemicals and used-up hormones from your body quickly and safely. Green tea also contains L-theanine, an amino acid that can be super-helpful for reducing stress or anxiety. Coconut oil is a great source of medium chain triglycerides. These help feed your brain and also supply ready energy to your body without being converted to fat! Lemon juice has antioxidant properties and helps boost liver function, to help rid you of all those natural and man-made toxins your body works to get rid of every minute of every hour.
This unctious, tangy pesto is one I’d call a real crowd-pleaser and people will think you spent hours making it! Today we grilled some salmon darnes and had a huge dollop of this on the side with some steamed veg for a quick weekday dinner. The pesto keeps for about a week in a clean airtight glass jar in the fridge. It is fantastic served with some steamed carrots/pak choi/spinach/courgettes and a grilled or steamed piece of fish or chicken. For a snack or decadent breakfast spread it thickly on some wholemeal gluten-free or (if you eat gluten) 100% rye 100% sourdough toast with perhaps some sliced tomato (and a little crumbled goat/sheeps feta chees if you eat dairy) on top.
For a generous jar with 6 servings
4 small green chillies, stalks removed (optional)
100g fresh coriander, stalks and leaves, washed and cut up in 2-3cm lengths
25-30g organic raw pumpkin seeds or half pumpkin half sunflower seeds (you could also use almonds or walnuts if you don’t have any seeds)
2 large cloves of garlic, peeled and roughly cut up
Extra virgin olive oil (about 150ml)
Pinch of Himalayan/Atlantic sea salt
Juice of 2 limes (or use juice of a lemon if you cant get limes)
1. Combine all the ingredients except the olive oil in a food processor, grind until smooth.
2. Add the olive oil as you go until you achieve a thick, consistency. If you want a pouring consistency, add more oil.
Why this is good for you: Fresh coriander binds to toxic metals in your gut and gets them safely out of your body. So if you have mercury dental fillings, for example, this is a great thing for you to eat. Coriander and lemon juice have antioxidant, anti-inflammatory properties to keep your skin clear, younger and fresher longer. Lime or lemon juice also aids digestion at mealtimes. As many people struggle to make enough digestive juice to fully break down their food, it can be a helpful addition to a meal. Garlic helps kill gut infections such as candida overgrowth and parasites, which are REALLY common, even in Ireland! But garlic also encourages growth of beneficial bacteria in your gut. Harmful candida and parasites cause many digestive problems, skin disorders and even mood problems that I make dealing with them a priority in nutrition clinic. Extra virgin raw olive oil is also packed with antioxidant vitamin E, which helps reduce your tendancy to allergy as well as moisturising your skin from within. Eating this pesto helps balance your gut bacteria in favour of the good, helpful ones.
I made these raw protein bars for snacks a few weeks ago, adapted from Christine Bailey’s recipe. I meant to bring the leftovers in to my nutrition clinic to share with colleagues but somehow we just couldn’t bear to part with them. We ate the lot over the following week. These are quite like the Nakd bars you find in health stores. This bar is perfect when you are short of time and need something to support your blood sugar levels and you want something sweet. These are a good emergency breakfast option, post-gym snack or lunchbox treat. These can be frozen in batches for up to a month.
Makes 12 large bars For unusual ingredients, don’t forget to check out “larder & shopping”
200g/1½ cups raw Brazil nuts
60g gluten-free organic porridge oats or buckwheat flakes
30g ground chia seeds (buy ready-ground or use a coffee/spice grinder)
250g dried unsulphured apricots, soaked overnight in filtered water/250g dried apricots plus 6 tbs water/freshly squeezed orange juice
3 heaped tbs unsweetened or vanilla protein powder (Nua Naturals rice protein, Nuzest Clean Lean Protein or Sunwarrior Classic/Warrior blend are all great. Solgar Whey-to-go vanilla is another option if eat dairy and are using this snack for sports nutrition/muscle recovery.
Zest of 1 orange, organic if possible
Pinch of Himalayan or Atlantic Sea Salt
Essential equipment: food processor
1. Chop the apricots roughly. If you have not already done so, grind the chia seeds and set aside.
2. Place the nuts and oats in a food processor and process until fine. Add the chia, apricots, protein powder and orange zest and process till well mixed. If you have used soaked apricots this will usually form a dough. If your apricots are unsoaked then you will need to start adding the orange juice or water about 2 tbs at a time, pulsing in between, until the mixture forms a dough. The amount of liquid needed will vary depending how dry the apricots are.
3. Press the mixture into a 20cm square tin lined with baking parchment and freeze for at least 1 hour so it firms up enough to cut neatly.
4. When frozen, cut into 12 bars. Store in the fridge or freezer until needed.
Note: It’s important that the chia seeds be ground. This helps the bars stick together really well.
Variations:
For a gingerbread version, add 1 level tsp each of ground ginger and cinnamon along with the protein powder.
For a chocolatey version, add 2 heaped teaspoons pure cocoa powder along with the protein powder.
Why these bars are better for you: Because these bars contain protein from the nuts, seeds and protein powder, they help keep you feeling fuller much longer. The fact that they are raw means more nutrients such as essential omega 3 and 6 oils. Brazil nuts are a rich source of magnesium which helps relax the bowel to prevent constipation. The bars are rich in crucial minerals such as selenium and iron which are important for the thyroid gland, brain function and energy production. Buying unsulphured (brown) apricots in the health store avoids the sulphur dioxide that causes unpleasant digestive symptoms for so many people. Sulphur dioxide is added to many dried fruits as a preservative and is always listed on the packet so its easy to avoid by paying attention to labels.
Christine Bailey is a successful nutritional therapist who published The Functional Nutrition Cookbook in 2012. It contains over 130 tasty recipes that are super-healthy but also delicious.
This is my gluten-free take on a delicious Middle Eastern bulgar wheat salad by Claudia Roden. Instead of wheat, I use millet (naturally gluten-free). Everyone takes seconds when I serve it at a buffet or barbeque. I love having it for leftovers too and it keeps for several days. Serve it with some protein such as roast chicken, a bean salad or some felafels, and a large green salad or some wilted spinach leaves dressed with lemon juice and extra virgin olive oil.
For 6:
330g/1½ mugs whole millet grains (from wholefood stores)
800ml/3 mugs boiling water, filtered if possible
1 large onion, red if possible
3 tbs extra virgin olive oil
110g tomato puree
Juice of 1 lemon
A bunch of fresh mint, or 1 tbs dried
1 rounded tsp ground cumin
1 rounded tsp ground coriander
1 level tsp ground allspice
110g raw walnuts and/or hazelnuts, coarsely chopped
1. Add boiling water and millet to a large saucepan, cover with a lid and simmer on a medium heat until the water has been absorbed completely. Fork it up a little to break up the grains.
2. While the millet is cooking, peel and chop the onion and add to a large bowl with the olive oil, tomato puree, lemon juice, cumin, coriander, allspice, nuts and mint.
3. When the millet is cooked, allow it cool down so its tepid or cold. Then add to the rest of the ingredients and mix gently with a fork, avoiding mashing the grains, which should remain distinct from each other.
4. If you have time, leave this sit for an hour, or even overnight, for the flavours to develop.
Why this is good for you: Herbs and spices are packed with beneficial antioxidants which prevent food from spoiling. A high intake of spices helps delay aging and is linked to lower incidence of skin conditions such as psoriasis and eczema. Cumin and coriander help soothe and repair the digestive system while mint is anti-spasmodic, helping prevent cramps, gas and spasms in the bowel.
This is a lovely, earthy and filling summer main course, perfect with a large green salad and maybe something stodgey like a baked sweet potato or some squash wedges. Best eaten warm or at room temperature, rather than straight from the fridge.
For 2:
400g cooked, drained white haricot, cannellini or butter beans – rinsed and drained from a tin, or home-cooked (200g raw weight will give you 400g after overnight soaking and cooking)
1 medium aubergine, cut in 1cm slices and grilled till golden (about 5 minutes each side, I find)
1 dsp chopped red onion (use
1 dsp black olive tapenade from a jar
Large pinch cayenne pepper (optional)
1 tbsp chopped parsley, chives or basil (optional)
Extra virgin olive oil to drizzle
1. In a medium bowl mix the onion, tapenade, chopped herbs and cayenne with a small drizzle of olive oil.
2. Cut the aubergine into bite size pieces and add, with the white beans, to the tapenade mix.
3. Mix well and serve.
Tip: Buy parsley fresh, chop and store in a box or bag in the freezer. That way it’s instantly available all the time.
Why this is good for you: Olives and olive oil are rich in vitamin E which helps moisturise your skin from within and also aids weight management. Yes, adding extra virgin olive oil to your diet has been proven to aid weight loss! Red onion is rich in quercitin, which helps alleviate allergies. White beans are rich in protein at around 8%, and soluble fibre, all of this keeps you fuller longer. Soluble fibre also feeds beneficial bacteria which you need for your digestive wellness, mental health and perfect skin. White haricot beans are a fantastic source of molybdenum, which can help support liver function. Poor skin, low energy, or who has chemical sensitivities can be signs that your liver is under pressure, struggling to meet the detoxification demands of your everyday life and might need more nutrients. Fresh or frozen parsley helps your kidneys to flush out toxins. It’s also rich in iron.
This is SUCH an easy recipe and just the thing for a day like today, in the garden, after work…I’ve adapted it from Patrick Holford’s recipe in Food Glorious Food. I served this lemonade recently at a dinner and people just couldn’t get enough. If you or whoever is to drink the lemonade doesn’t like “bits”, strain the lemon juice before adding to the syrup. The lemon/xylitol syrup base will stay fresh in the fridge for 3-4 days.
For 4 servings:
Juice of 2 lemons
2 heaped tbs xylitol/erythritol or (for zero calorie or ketogenic diet) 20 drops of pure stevia or to taste
50ml clean water (filtered if possible)
750 ml mineral water, fizzy or still, whatever you prefer
A sprig of mint, lemon balm or a slice of lemon to decorate
Ice cubes, if liked
If you are using stevia instead, you don’t need to make xylitol syrup at all. Otherwise, place the xylitol and 50ml water in a small pan and warm till the xylitol is dissolved fully. This prevents the sweetener sitting uselessly at the bottom of the jug or glass.
While the xylitol/erythritol is dissolving, squeeze the lemons, discarding any pips.
Allow the xylitol/erythritol syrup to cool slightly before mixing with the lemon juice.
Put the lemon juicesyrup mix in a jug in the fridge until ready to use.
Top up with 750ml mineral water and enjoy, preferably in the sun…
Why this is good for you Natural, freshly squeezed lemon juice gives fantastic support to your liver to help cleanse toxins. Provided the lemon juice isn’t heated, its also high in vitamin C. So if you want clear, glowing skin or to boost immunity or stay younger longer, this is a pretty good “treat” drink. Lemon juice is very low in natural sugars and xylitol doesn’t raise blood sugar. And stevia drops which a natural calorie-free are even better. This means this lemonade is fine for anyone who has diabetes or other blood sugar regulation problems (like energy or mood peaks and dips through the day). It also won’t send your kids hyperactive like normal fruit juices or added-sugar drinks.
Lemon juice aids detoxification because it is (when raw) packed with antioxidants (ever stop a cut apple from browning or oxidising by smearing it with lemon juice?). It is also alkalising (once metabolised, it promotes alkaline pH in your body tissues – this is important if you want to be well. Most vegetables and fruits promote alkaline (healthful) pH balance in you!! Milk, cheese, meat, fish and most grains are acid-promoting in your body. You need lots of fruit and veg to balance them.
This is a superb but simple recipe I cut out of a magazine years ago. No idea who wrote it. I made a large plate of it recently for a family birthday and we grazed on it for the rest of the weekend. The aubergines cook quite quickly, especially with sliced and grilled or fried. Cook right through: aubergines don’t taste good if undercooked so make sure they are translucent, with no trace of white. If you can’t get pine nuts, you could use flaked almonds instead.
For 4-6 people as a starter, or grazing platter
2-3 medium, aubergines, about 700g
2 tbs sea salt (flakes or finely ground, it doesn’t matter)
About 125ml extra virgin olive oil
50g pine nuts
Small bunch fresh mint, half chopped, half in sprigs
Small bunch fresh flat leaf parsley, half chopped, half in sprigs
Few drops balsamic vinegar
Freshly ground black pepper
Cut the aubergines lengthways into 1cm slices. Score both sides of each with a fork. Sprinkle with salt. Drain on a rack for 10-20 minutes, then pat dry with kitchen paper. The salting of the aubergine draws out the bitter juices and makes the end product much sweeter.
Meanwhile, heat a ridged stove-top grill pan until very hot. Wipe with olive oil, using a wad of crumpled kitchen paper or heatproof brush. Paint each slice with oil. Arrange on hot pan, pressing down firmly. cook for 3-5 minutes on each side until grill-marked, tender and aromatic.
Heat a separate frying pan, add pine nuts and toast gently until golden. Set aside.
Scatter cooked aubergine with chopped mint, parsley, black pepper and balsamic vinegar. Loop slices on serving plates, add pine nuts and sprigs of mint and parsley and serve.Why this is good for you: Raw herbs like parsley and mint are a powerhouse of antioxidant, anti-ageing nutrients that help soothe your digestive system. Mint is anti-spasmodic and so can reduce wind. Parsley is rich in iron and is great for your kidneys too. Aubergines are rich in fibre, which is good news for the beneficial bacteria in your gut – they use the indigestible fibre in your food to make healing substances to repair and maintain the health of your small and large intestine. People who eat more vegetables have a lower incidence of ALL digestive disorders, including gallstones, colitis and gastritis. Like most vegetables, aubergines are also high in potassium which helps your body respond well to your natural thyroid hormone (T3). This results in more energy, thicker hair and better bowel regularity.
