Breakfast

  • Courgette/seed pancakes with avocado salsa + bacon/ham
  • Or smoothie – fruit + coconut oil + coconut milk. Try adding half an avocado to your smoothie, they go well with bananas. You could also add grass-fed gelatin for extra protein.
  • Fruit: half a punnet of raspberries or an apple

Lunch

  • Smoked mackerel pate or sardine pate on seed crackers with green salad
  • Or any salad with

Veg

Green leaves, tomatoes, cucumber, radish, peppers, carrot

Protein

Chicken, turkey, tuna, salmon, prawns, ham, boiled eggs

Fat

Avocado, olives, dressing

Dinner

  • Main: Slow cooked lamb stew using diced lamb (or any slow cooked stew of your choice). Serve with mashed root veg and lots of greens like broccoli, cabbage or spring greens
  • Pudding: Pear

Tomorrow’s meals – make frittata or courgette, bacon & tomato slice for tomorrow’s lunch if you are having that option

 

Courgette pancakes – 5-10 minutes to prepare

Serves 2

Ingredients:

  • 1 courgette, grated (you can also swap this for carrot or use a mixture of both)
  • Optional: 1 chopped spring onion
  • 1 egg
  • 1 tbsp. coconut flour
  • Salt and pepper
  • Optional: 1 tbsp. chopped mixed seeds (sunflower, sesame, pumpkin etc.)

Method:

  1. Add all the ingredients to a bowl and beat together.
  2. Heat some olive oil in a frying pan.
  3. Add about 1 tbsp. of the mixture to the pan per pancake, fry for a couple of minutes until golden brown on the bottom. Flip and cook on the other side.
  4. Serve with bacon, ham or chopped tomatoes and avocado. Sometimes I finely chop some ham and add it to the mixture before frying.

 

Dairy-free Smoothies – 5 minutes to prepare

Serves 2

Ingredients:

  • 400 ml non-dairy milk (almond, coconut) or water
  • 1 banana
  • ½ avocado – optional
  • 100g-200g fruit such as berries or mango. Frozen fruit works well.
  • 1 tbsp. coconut oil – optional
  • 1 tbsp. gelatin (Great Lakes brand – green tub) – optional
  • Water or ice to achieve desired consistency
  • If you have a nutribullet type blender (high power blender) you could add 1 tbsp. of seeds too
  • You can also add greens like spinach but build up to this as you may not like the taste
  • If you want to experiment with resistant starch you can add some green plantain to your smoothie – start out slow though, probably just a chunk about 5cm long (if you get wind or bloating you are probably not ready for resistant starch yet!)

Method:

Simply place all of the ingredients into a blender and work until smooth. I have a Nutribullet, which is fantastic for making smoothies; a food processor also works surprisingly well.


Seed Crackers – 5-10 minutes to prepare, 20-30 minutes to cook

 

Should make at least 12 crackers 

Ingredients:

  • 1 cup of pumpkin seeds – use any cup
  • 1 cup of sunflower seeds – use any cup
  • 1/4 cup of water (sometimes I add a little splash more) – use any cup
  • Herbs and spices to taste, anything from chili, mixed herbs, fresh rosemary, paprika, sea salt, pepper etc.

Method:

  1. Pre heat the oven to 180 degrees
  2. Place the pumpkin and sunflower seeds in a blender, process until you get a reasonably fine consistently.
  3. Blend in the flavours/herbs/spices you have chosen
  4. Slowly pour in the water
  5. Put the mixture onto a piece of grease proof paper, place another piece of grease proof paper on top, push down to flatten, and finish off with a rolling pin until mixture is about half a centimeter thick.
  6. Put the grease proof paper sheet of seeds onto an oven tray and place in the oven and cook for 20-30 mins, this really depends on your oven, and the more you make these the better they will turn out. Just make sure to keep checking. Very often I turn the oven off after about 30mins and let the residual heat of the oven finish the job.
  7. Store in an airtight container.

 

Smoked Mackerel Pate – lasts 2 days in the fridge

Ingredients:

  • Olive oil
  • ½ white onion
  • Fresh parsley
  • Squeeze of fresh lemon juice
  • 2 cooked, smoked mackerel fillets
  • Sea salt & pepper
  • Optional: 1 tbsp. paleo mayonnaise (see previous recipe)
  • Optional: 1 tsp. grated fresh horseradish

Method:

  1. Finely chop the onion, pop it in a frying pan with a little oil and sauté until softened.
  2. Remove from the heat and put the onion, fresh parsley, lemon juice and if using the mayonnaise and fresh horseradish into a blender or food processor and blend together. Allow to cool.
  3. Remove the skin from the flesh of the mackerel fillets, pull the flesh into flakes and add to the mixture in the processor.
  4. If you like a textured pate then pulse to combine. If you like a completely smooth texture then blend until all the ingredients are well combined and smooth.
  5. Add salt, pepper and lemon juice to taste.
  6. If preparing as a starter, serve into 4 individual ramekins and top with fresh parsley or thyme as a garnish.

Alternatives: If you’re not a fan of onion, try replacing with chopped capers, gherkins or avocado, or simply omit from the recipe.

 

Alternative Smoked Mackerel Pate – lasts 2 days in the fridge

Ingredients:

  • 150g sweet potato
  • 2 cooked, smoked mackerel fillets
  • 1 tbsp. olive oil
  • 1 tsp. lemon juice

Method:

  1. Peel the sweet potato and chop into cubes. Boil until soft, then drain.
  2. Remove the skin of the fish. Put the fish in a food processor with the sweet potato, oil and juice. Blend until smooth-ish – you want a little bit of texture, but no lumps.
  3. Transfer to small pots and chill for 2-4 hours. Eat within two days.

 

Sardine Pate – lasts 2 days in the fridge

HIGH NUTRIENT & CHEAP – Omega-3, Vitamin D, Calcium

Ingredients:

  • Tin of sardines with the bones, in olive oil (not sunflower oil). You could also use tinned mackerel or tuna. Waitrose sell sardines in olive oil for 60p a tin – nice and cheap!
  • 50g clarified butter
  • 2 tbsp. freshly squeezed lemon juice
  • 2 tsp. lemon zest
  • Handful of chopped fresh parsley
  • Sea salt
  • Freshly ground black pepper
  • Optional: a pinch of fried chilli flakes

Method:

  1. Empty the whole contents of the can (fish and oil) into a food processor.
  2. Add the remaining ingredients.
  3. Blitz in the food processor until completely smooth.
  4. Taste and add any additional seasoning (salt, pepper, lemon juice).
  5. Spoon into ramekins, cover tightly with Clingfilm and refrigerate for 2-4 hours before serving.
  6. Serve with seed crackers, or on slices of cucumber, celery or in cos lettuce leaves

 

Slow Cooked Lamb Stew 

Ingredients:

  • 400-500g diced lamb
  • 1 onion, diced
  • 2 carrots, diced
  • 2 parsnips, diced
  • Optional: ½ butternut squash, diced
  • 500ml stock, preferably homemade, or water
  • 1tbsp tomato puree
  • Fresh herbs like thyme or rosemary
  • Salt & pepper
  • Fresh parsley and lemon zest to garnish

Slow Cooker Method

  1. Sear the lamb and onions in clarified butter/ghee or olive oil until brown on all sides.
  2. Add the lamb and onion to the slow-cooker.
  3. Add the vegetables, herbs, tomato puree and season.
  4. Cover with stock. You will not need 500ml stock if you are doing this in the slow cooker – you only need to just cover the stew ingredients with stock.
  5. Cook on low all day (about 8 hours).
  6. Sprinkle with freshly chopped parsley and a little lemon zest before serving.

Pan Method

  1. Sear the lamb in clarified butter/ghee or olive oil until brown on all sides. Remove from the pan.
  2. Add some more cooking fat along with the onions and a pinch of sea salt and fry gently for 5 minutes until the onion softens but without browning.
  3. Add the vegetables, herbs, tomato puree and season.
  4. Add the stock and bring to the boil.
  5. Cover and simmer for 2-3 hours.
  6. Sprinkle with freshly chopped parsley and a little lemon zest before serving.

*If you have an Instant Pot Pressure Cooker this will need about 35-45 minutes.