A calming and restorative 3 spice tea for your gut
Stewed pears are good for the gut, and our immune system
Ginger tea is invigorating and fantastic for gut health
Delicious, simple and low carb
- 1/2 cup Almond flour or experiment with other flours such as Buckwheat
- 1 tsp Baking powder for fluffy pancakes
- 1/2 cup cream cheese
- 4 eggs
- 1 tsp cinnamon or shredded mozzarella (optional)
- 1 tbsp butter or coconut oil
Mix all ingredients well in a blender
Heat some of the oil/butter ina fry pan on a medium heat
Add enough of the mixture for a small pancake (10-12 cm in diameter - easier to flip) to the pan
Flip when the middle begins to bubble
Serve. Try with greek yogurt or Ricotta, raspberries, bacon, maple syrup
Turmeric is well known and researched for its many therapeutic properties including that of reducing inflammation. The black pepper in this recipe makes it more bio-available to our bodies and is therefore essential.
Once the paste has been made, it is quick and easy to make ‘on demand’. Enjoy!
To make the paste
- 1 cup water filtered is better
- 1/2 cup turmeric powder
- 1/3 cup unrefined coconut oil or extra virgin olive oil
- 1 tsp. black pepper
To make the latte
- 1 tsp. of the paste
- Spices of your choice such as cloves, ground ginger, cardamom, cinnamon, or garlic Optional
- Raw honey or maple syrup Optional
- 1/3 cup almond or coconut milk
- 2/3 cup boiling water
To make the paste
Combine the water with the turmeric powder in a saucepan and gently simmer for 7 minutes (adding more water if necessary)
Mix in the coconut oil, and black pepper, remove from the heat and stir until the oil has melted
Store in a glass jar in the fridge
To make the latte
Put the paste in a mug and add any spices or honey
Pour over the milk and boiling water and stir
Optional: Use a milk frother to get that usual latte froth
Oven fried salmon cakes
These are a delicious way to get your omega-3s. We use tinned wild-caught salmon, which contains fewer toxins than farmed salmon.
- 1 415g can Wild caught pink or red salmon
- 1 cup Cooked sweet potato (mashed)
- 2 Eggs (beaten)
- 1/2 cup almond flour
- 1/2 cup parsley (minced)
- 2 spring onions (very thinly sliced)
- 1 tbsp old bay / all spice seasoning
- 1 tsp salt
- 1 tsp hot sauce (not for the kids!)
- 1/2 tsp paprika
- 1/4 tspn black pepper
- 1 zest of one lemon
- 2 tbsp butter or ghee (melted)
Preheat oven to 220 degrees
Drain the liquid from the salmon, remove the bones, and crumble into a large mixing bowl
Add the sweet potato, eggs, almond flour, spices, hot sauce and lemon zest. Mix well and refrigerate for 10 minutes
Brush some baking paper with the ghee and use a 1/3 measuring cup to scoop the cakes and drop them on to the paper
Patties should be 2.5 inches across and 1 inch think
Brush the tops with ghee and cook for 20 minutes. Flip and bake for another 10 mins until golden brown and crispy. Serve with lemon.
Serve with lemon.
Beef Bone Broth
Bone broth is super nutritious, can easily be made at home from beef bones and vegetables, and added to many recipes.
Bone broth is seemingly everywhere nowadays (at least where I’m looking), and is an important part of the paleo diet, and may even be a little hip (but don’t let that put you off!).
Making it is easy but takes time as the bones are simmered for 12 to 48 hours to release many of the healing nutrients it contains (see the sciencey bit below).
Bone broth is particularly healing for the gut and the gut barrier and so is an important part of any ‘leaky gut’ healing protocol. It is also great for joint health, and the glycine it contains may also help you relax and improve your sleep!
I often recommend bone broth to be eaten regularly, several times a week or even daily, as part of a healthy eating plan. It is also easy to add to other recipes instead of stock and provides a nutrient dense, additive-free addition.
- 2 kg beef bones preferably organic and grass fed
- 2 tbsp apple cider vinegar
- 3 bay leaves
- 1 tspn rock salt
- 2 carrots
- 1 onion (halved)
- 3 cloves garlic (crushed)
- 1 handful fresh parsley optional
- 1 handful dried kelp/nori optional
It improves the flavour of the broth if you roast the bones first at a high heat. Place them in a large roasting pan, and crank the oven up to 230 degrees. Roast for around 30 minutes until browning.
Place bones in a (very) large soup pan and cover with water (preferably filtered) and add a couple of tablespoons of cider vinegar. Leave for 10 mins.
Turn on heat beneath the soup pan until it reaches a slow simmer
Add vegetables, garlic, bay leaves, salt
Turn down heat to the lowest possible setting that keeps the liquid simmering and leave for 12 to 48 hours, topping up with water to maintain the level.
You may want to scoop off some of the frothy stuff that floats to the surface as it simmers
Two hours before the broth is finished add parsley and optionally seaweed such as dried kelp/nori
Sieve the remaining liquid to remove the bones and vegetables, and store the remaining broth in jars or bottles. Discard the bones and vegetables.
Store the stock in the fridge for up to a week or in the freezer (but leave the top loose as the liquid will expand as it freezes)
The Sciencey Bit
Bone broth contains a lot of collagen, which, in turn, contains the amino acids glycine and proline.
Most diets in the modern world contain an imbalance in amino acids (the building blocks of protein) as we focus on eating lean muscle meat, rather than the traditional “nose-to-tail” way of eating the animal. This results in an overabundance of some amino acids, such as methionine, and a deficit in other amino acids which are found in bone broth.
This imbalance in amino acids may be having an impact on lifespan and fertility.
Stewed apples make the immune system in our guts ‘smarter’
Chickpeas feed Faecalibacterium prausnitzii, a “probiotic of the future”