Keto Pancake Recipe


Keto Pancakes

Delicious, simple and low carb

Course Breakfast
Prep Time 5 minutes
Cook Time 10 minutes
Servings 2


  • 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


  1. Mix all ingredients well in a blender

  2. Heat some of the oil/butter ina fry pan on a medium heat

  3. Add enough of the mixture for a small pancake (10-12 cm in diameter - easier to flip) to the pan

  4. Flip when the middle begins to bubble

  5. Serve. Try with greek yogurt or Ricotta, raspberries, bacon, maple syrup

Turmeric Latte Recipe


Turmeric Latte

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!

Course Drinks
Prep Time 10 minutes
Author Stephen Ward


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

  1. Combine the water with the turmeric powder in a saucepan and gently simmer for 7 minutes (adding more water if necessary)

  2. Mix in the coconut oil, and black pepper, remove from the heat and stir until the oil has melted

  3. Store in a glass jar in the fridge

To make the latte

  1. Put the paste in a mug and add any spices or honey 

  2. Pour over the milk and boiling water and stir

  3. Optional: Use a milk frother to get that usual latte froth

Oven Fried Salmon Cake Recipe

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.

Course Gluten-free, Main Course, Paleo
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 30 minutes
Servings 2
Author Stephen Ward


  • 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)


  1. Preheat oven to 220 degrees

  2. Drain the liquid from the salmon, remove the bones, and crumble into a large mixing bowl

  3. Add the sweet potato, eggs, almond flour, spices, hot sauce and lemon zest. Mix well and refrigerate for 10 minutes

  4. 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

  5. Patties should be 2.5 inches across and 1 inch think

  6. 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.

  7. Serve with lemon.

Bone Broth Recipe

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.

Course Gluten-free, Main Course, Paleo, Snack
Prep Time 15 minutes
Cook Time 2 days
Total Time 2 days 15 minutes
Servings 8


  • 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


  1. 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.

  2. 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.

  3. Turn on heat beneath the soup pan until it reaches a slow simmer 

  4. Add vegetables, garlic, bay leaves, salt

  5. 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

  6. Two hours before the broth is finished add parsley and optionally seaweed such as dried kelp/nori

  7. Sieve the remaining liquid to remove the bones and vegetables, and store the remaining broth in jars or bottles. Discard the bones and vegetables. 

  8. 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.