SCALLOP AND SALMON CEVICHE

Really fresh seafood is critical for making ceviches because it’s just the citrus and salt that does the cooking – it needs to be fresh! Or you could opt for cold-smoked salmon as I have done here (although I would have preferred fresh salmon for sure).

Use plenty of citrus juice, either lemon, lime juice or orange juice, whatever you have or what flavour you’re feeling. I also like to give some heat from chili, crunch from shallot and cucumber and freshness from coriander and mint.

Use good quality flaky sea salt to season and adjust if using fresh/smoked salmon (use less for smoked). You can also use tamari soy and sesame oil instead of salt and olive oil for an Asian twist.

 

Ingredients

  • 4 fresh scallops
  • Equal amount of salmon
  • ¼ shallot
  • ½ red chili
  • 1 tbsp cucumber, peeled, de-seeded and diced
  • 1 lemon/lime, juice and zest
  • 2 tbsp chopped coriander and mint
  • 1 ½ tsp flaky sea salt
  • Drizzle of olive oil
  • 10 small lettuce cups to serve

 

Try to get a nice ½ cm dice on the salmon and scallops. (TIP – place the fish in the freezer for about 10 mins till its firm but not completely frozen, work quickly to prevent the fish from warming).

 

Method

  • Mix first the fish, citrus juice, shallot and salt. Combine well and leave covered in the fridge for a few minutes to get the juices going.
  • Add the chili, cucumber herbs and oil and mix well. Check the seasoning and add more citrus and salt, if needed, you want it to be punchy.
  • Drain the mixture slightly before serving, if too wet it will destroy the crispness of the lettuce! And don’t let the mixture stand for too long out of the fridge, it’s best consumed cool.
  • Garnish with more fresh herbs, edible flowers and cucumber dice to be extra fancy.

Share the performance-boosting benefits of this flavourful appetizer!

COFFEE POWERHOUSE

A POTENT MORNING COFFEE

 

Since drinking ‘Bulletproof’ style coffees for almost 2 years now I just can’t do without it in the morning. Inspired by the yak’s butter tea Buddhist monks drink before meditation in Tibet, Dave Asprey has created a similar drink replacing tea with coffee, yak for cow’s butter and the addition of his own MCT oil – Brain Octane Oil. The result is a creamy, tasty coffee that is extremely potent in terms of nutrition and energy. Vital fats from the butter, ketones from the MCT, polyphenols and anti-oxidants from coffee give my brain the feeling it is lapping up exactly what it needs to perform – from the very first sip.

One of these coffees and some kind of vegetable juice has now become my standard breakfast. It keeps me full for hours and gives me the energy and focus needed to start the day with full force. Now, if I don’t have one in the morning, I feel noticeably more weak, hungry and less focussed compared to when I do.

I try to get a coconut oil that has been distilled to produce an oil with mainly 8-carbon chain fat molecules, some 10-carbon molecules.

You can use coconut oil itself but the effects are far greater using only the medium chain triglycerides.

 

Here’s my preferred recipe

  • 20g good quality coffee beans, freshly ground and brewed to your liking
  • 1 tbsp organic butter
  • 2 tsp 8-10 chain triglyceride oil
  • 1 tsp collagen powder

– Blitz all ingredients for about 10 seconds until foamy. Top up with hot water to serve.

Blitzing everything is very important as the polyphenols from the coffee combine with fat from the butter which then allows them to enter our cells. This wouldn’t happen by drinking coffee with regular cow’s milk –  the polyphenols wouldn’t be absorbed.

Whereas I used to drink about 4 to 5 milky coffees a day, I now have 1 or 2 Bulletproof-style coffees and 1 or 2 black coffees a day and try not to have caffeine after 2pm as it messes with sleep (unless I’m planning an all-nighter!).

By adding collagen it provides a good hit of protein that’s also very important to get first thing in the morning, giving your body what it needs to regenerate.

Just by drinking coffee this way you will start to shed body fat and gain muscle mass without exercising any more. Just be sure to get a load of essential vitamins and minerals from lots of fresh vegetables throughout the day!

COFFEE THAT MAKES YOU FEEL SOLID

TOO MUCH OF THE WHITE STUFF??

I’M NOT TALKING ABOUT COCAINE; BUT CANDY.

Both carry serious risks to your physical and mental health but sugar isn’t illegal and is commonly found in so many processed and refined foods, which are available and marketed to everyone. When combating candida I completely cut sugar from my diet and then slowly introduced certain sources. Now I am aware of where sugar is found and how the body reacts to it and I can control my intake, limiting it to certain fruits (mainly berries) and some starchy veg (sweet potatoes). Sugar is found in obvious sources such as soft drinks and candy bars but it’s also found in high quantities in products marketed as ‘healthy’ such as cereal bars, smoothies and fruit.

Essentially, the body recognises any carbohydrate as sugar

Wherever you are on your road to optimal performance it’s always advantageous to know the effects of certain foods on your body and mind. Sugar is well known to promote an array of adverse health effects and some doctors are now referring to Alzheimer’s disease as Type-III diabetes!

Here are a few interesting points:

1. SUGAR HAS NO NUTRITIONAL VALUE, JUST ‘EMPTY’ CALORIES

Sugar provides us with energy (calories) but doesn’t give any nutrition (vitamins, minerals etc) – consuming it doesn’t give us any benefits. We aren’t satiated after consuming sugar which can leave us feeling hungry and looking to consume more calories.

2. EXCESS ENERGY FROM SUGAR IS STORED AS FAT

Sugar that hasn’t been used by the body to perform work will be stored in the liver as fat. This is then processed into harmful VLDL cholesterol that can cause clogging of the arteries and increases the risk of heart attack and non-alcoholic fatty liver disease (NAFLD). Also, high amounts of fructose can cause increases in LDL cholesterol, insulin and blood sugar levels – all chief risk factors of heart disease. (1)

3. SUGAR MESSES WITH OUR INSULIN RESPONSE

Insulin is an important hormone that allows blood sugar to enter our cells and informs our cells whether to burn fat or glucose to maintain optimum blood sugar levels. When consuming a diet high in added sugar, insulin does not perform as it should and the cells can become resistant to it. This can lead to the pancreas making more insulin but with no effect on blood sugar and can result in increased likelihood of type II diabetes. (2)

4. SUGAR IS ADDICTIVE

Sugar and other junk foods cause a much greater release of dopamine in the brain than natural foods. Dopamine is the hormone related to ‘desire’ in the brain and this response can be very addictive. Sugar is comparable to drugs such as cocaine in its addictive power! (3)

5. SUGAR FEEDS BAD BACTERIA

Bacteria love simple sugars that are easily available and digestible to them. Cravings are often signals sent by these bacteria telling you to eat harmful foods as to ensure their own survival. If left unchecked, yeasts and bad bacteria can run rampant and lead to range of digestive issues such as leaky gut.

 

Limiting sugar and being more aware of the sources it is found in is key on the path to a more resilient body and mind. Replacing carbs with healthy fats as the body’s primary source of energy has aided me massively. The most dramatic performance benefit I have noticed is my mind’s capacity to remain calm but work fast in whatever challenge I’m facing.

IT’S TIME TO KICK THE WHITE AND GO GREEN!

GRILLED MACKEREL WITH CABBAGE, PEAS AND BACON

Mackerel is a small oily fish that contains omega-3 and omega-6 fatty acids, vitamins A, B6, B12, C, D, E and K. It is also rich in calcium, iron, magnesium, phosphorous, potassium, sodium and selenium (1). It can also be high in heavy-metals, particularly mercury, which is more likely found in the bigger species. Try and opt for the smaller species and eat it on the day it is caught (if possible) as the flesh can spoil quickly.

I like pairing this fish with the freshness of the peas and mint and the smokiness of the bacon. The buttery cabbage provides the bed for this dish that is high in healthy fats, vitamins and minerals.

Sourcing your fish well is key to working with seafood.

Look for bright, shiny eyes and red gills. The more it smells of the sea and the more vibrant it looks the better. Don’t buy anything that looks faded and dull or smells old!

 

Ingredients

2 fresh mackerel fillets
2-4 smoked bacon rashers, cut into lardons
1 shallot, thinly sliced lengthways
½ savoy cabbage, sliced
200g peas
Splash of filtered water/veg stock
1 tbsp butter
1 tbsp olive oil
Handful fresh parsley and mint, chopped
Lemon cheek to serve

Method

Place a pan on a medium heat and sweat the shallot in some butter for a couple minutes until translucent, add the bacon cook till it’s brown. If it is sticking to the bottom of the pan add a little water, stock or white wine to deglaze.
Add the cabbage, season and cook until soft.
Add the peas, a splash of water or veg stock and cook until the peas are tender.

Meanwhile brush the mackerel with some olive and season with salt and pepper, place under a medium grill and cook until the flesh is just cooked through, about 8 minutes, it should be firm and have lost its opaqueness, remove from the heat as soon as that happens and let it rest.

Finish the cabbage and bacon mix with the remaining butter, the herbs and a squeeze of lemon juice, adjust the seasoning if necessary.

Serve on warm plates with extra lemon and a drizzle of olive oil.

DEVILED EGG MAYO

This is a tasty, healthy snack you can whip up very quickly and will satiate your hunger. Again, free-range eggs from a good source are fundamental. Hens that are free to roam and have a diet of grass and bugs produce eggs that are richer in vitamin A, vitamin E and omega-3 fatty acids than those that are fed a typical grain diet (1). Another problem with eggs from hens raised on grains is that who knows what condition the grains are in that the birds are eating – they are most likely of a poor quality and potentially mouldy. They don’t provide the birds with the nutrition they need to make their eggs and whatever nasties were in the grains are then passed on to us.

 

Be sure to gently cook the eggs to keep the delicate fats intact! Season generously with curry powder and flaky sea salt and serve with crisp, fresh lettuce.

 

Ingredients

  • 3 good quality, fresh, free-range eggs
  • 4 or 5 lettuce leaves, capable of holding the egg mix
  • 2 tsp curry powder
  • Good pinch of flaky sea salt
  • 1-2 tbsp mayonnaise (preferably made with a light olive oil)
  • 2 sprigs of coriander
  • Squeeze of fresh lime

 

Method

Bring a pan of water to the boil, lower the heat right down and gently put the eggs in. Raise the heat a little and gently simmer for 8-10 mins.

Remove the eggs, run under cold water and peel.

In a bowl mix the eggs with the salt, curry powder and mayo and check the seasoning.

Arrange the lettuce cups on a plate and fill with the egg mix.

Serve with fresh lime, coriander and any other salad you’re feeling!

DETOX YOUR WORLD

Eliminating the toxic build up in our bodies is key to living a life of energy. To do this we must reduce our exposure to toxins in the environment and optimise the processes used by the body to deal with and remove toxins in our cells.

DETOXING OUR ENVIRONMENT

This can difficult as we don’t have complete control over what we are exposed to: car fumes, smoke, chemical cleaning products, tap water and even the food we eat all contain harmful toxins that build up in our cells and cause oxidative stress (basically cell damage reduces the amount of energy we can produce). What we can control, however, is what we choose to buy and use on a daily basis – shampoo, deodorant, moisturisers, toothpaste, laundry detergent, food – these products often contain a lot of harmful chemicals (fluoride and aluminium are common in toothpaste, tap water and deodorant and are neurotoxic).

Glyphosate is a pesticide that is routinely sprayed on GMO crops, the plant uptakes this chemical and stores it within its cells and we consume it, washing your veg won’t get rid of it! The problem with glyphosate is that it kills beneficial bacteria, and when you consider that bacteria outnumbers human cells 10-1 in our body, this is bad news and can create conditions for bad bugs to run wild. It leaves us susceptible to the growth of nasty pathogens and fungi within the body, which in turn increases toxic build up, which leads to inflammation that eventually results in reduced energy, reduced brain function, and in many cases, an autoimmune disease of some sort.

I don’t believe it’s a case of if you are are toxic or not, it is a case of how toxic you are and how effectively your body can cope with the toxic burden of everyday life. How many toxins you expose yourself to and how efficient your system is at removing them is key. Fortunately, we can optimise both.

As your body begins to remove toxic build up you don’t want to give it any more toxins to deal with, so choose natural products that are gentle on the body. It is also well worthwhile to invest in a water filter. A reverse osmosis system that fits under the sink is the best.

Eating organic is another measure I strongly recommend – so much conventionally farmed food is full of fungicides, pesticides and hormones that wreak havoc on our body. Switch your personal care products to ones that only contain natural, beneficial ingredients (a lot of products contain chemicals known to cause damage, I wouldn’t want to be putting it on my face and spraying myself with neurotoxins). Start looking at what you are buying and what you are using, there are plenty of awesome products out there that look, taste and smell great and made using ingredients and methods that don’t harm the planet and your health.

 

DETOX YOUR BODY

For this, you will want to start slowly. It is best to ease into it and not to shock yourself with a big change that will leave you with cold turkey symptoms. Firstly, begin to eliminate all the harmful foods in your diet (I found this can be quite difficult to start with and takes strong will power, something can be trained and improved).

For me, I had to leave my job and friends, for as long as I lived in that environment I struggled to change my habits. I was tasting everything I was making (regardless of what it was composed of), overindulging in alcohol and being in the stressful environment of a busy kitchen. I made the decision to put my health first and invest the time into healing myself, I moved to Australia to live with Nellie and began detoxing and healing. Once I removed myself from my usual life and patterns of behaviour it was a lot easier to make the food and lifestyle choices I needed to.

After 3 days I felt awful – I suffered fluey symptoms and struggled to leave the bed. 3 more days my brain felt better but my body was weak. 10 days later I felt in the best condition I’ve ever been in. That is not to say I am completely healed, I am still continuing to detox and remove heavy metals from my tissues. I estimate the whole process to take about 2 years. (If you suffer any medical condition always seek the help of a trained practitioner when detoxing). This process is ongoing and I’m constantly learning new ways to adapt and live this lifestyle in an often demanding environment.

Integrating daily habits for diet, mindfulness and exercise will greatly help the detoxification process. It is always best to start slow and easy and build up as you are ready for it.

When we live consciously, not only do we gain more energy and feel more vibrant, we treat ourselves with the respect we deserve, which in turn leads to treating others and our environment with more compassion.

We live in a toxic world; but we have the power to change it. It starts with the choices we make everyday, what we put on our skin and on our plate, the companies we choose to support or neglect, how we interact with each other.

 

When we heal ourselves; we heal the planet 🙂

 

Go Green and keep performing,

 

Tom

SPINACH AND AVOCADO GUAC.

This dip is inspired by Dave Asprey’s guacamole that incorporates spinach to provide an extra green hit to fuel your performance! Full of healthy fats and nutrients this is a great snack for when you need the energy. A perfect Bulletproof dish to bring to a party that will leave you satisfied when surrounded by chips, sandwiches and sausage rolls!

 

Ingredients
  • ½ Leek (light green part only)
  • 1 clove garlic (grated)
  • 1 tin of coconut cream
  • Large handful of spinach
  • 1 avocado, flesh only
  • Juice of 1 lime
  • Handful chopped coriander
  • ½ green chilli, chopped
  • Glug of olive oil
  • Pinch of salt

Method

Sweat garlic and leek in butter

Add coconut cream and simmer for a couple mins

Add spinach and wilt.

Transfer to a blender and add the avocado, lime juice, coriander, chilli, salt and olive oil – pulse for a chunkier consistency, or blitz till smooth for a purée.

 

Serve with fresh vegetable crudités such as carrot, celery, cucumber, radish and fennel  🙂

ROAST CAULIFLOWER AND CHORIZO

 

I absolutely love this dish. Spicy chorizo, red onion and olives take me right back to Spain and always brings the sunshine. It’s super easy to prepare and satisfying every time – try it with fresh avo on top for some extra healthy fat! Take care not to burn the vegetables by tossing the mix a couple times during the cooking process.

Ingredients
  • 200g chorizo, rough cut
  • 1 cauliflower, cut into florets
  • 1 red onion, rough cut
  • Half bulb of garlic, cloves bashed
  • 1 courgette, quartered lengthways and rough cut
  • Handful green beans, cut into thirds
  • 1 chilli, sliced
  • Handful olives
  • Handful spinach
  • Glug olive oil
  • ½ tsp cayenne pepper
  • Generous sprinkling of smoked paprika
  • Generous pinch of salt
  • Fresh lime to serve
  • Handful torn mint, basil and coriander leaves
 
Method

In a deep oven dish or a large mixing bowl combine all the ingredients apart from the lime and herbs. Toss or use your hands to mix and coat the vegetables with the spices and oil.
Bake in an ovenproof dish @170 for about 30-40 mins until the vegetables are tender but still have bite.
Serve in bowls with the fresh herbs and lime, enjoy!
It’s also great served with avocado and yoghurt on top to give it some delicious cooling texture 🙂

PEA AND PARSNIP SOUP

Peas are high in protein and fiber which helps slow the breakdown of sugar. They are also anti-inflammatory and contain plenty of antioxidants (some of which are exclusive to peas). When fresh, they are a lot sweeter and lend a wonderful pastel colour to this dish.

Parsnips contain lots of vitamins and minerals including potassium, magnesium, iron and zinc. This is a starchy soup so I would aim to have less starch at other meals in the day and more protein, green leafy veg and healthy fat. This is seasoned with cayenne pepper to give a nice background heat and finished with mint for freshness.

Ingredients
  • 1 large onion
  • 2 cloves garlic
  • 2 tbsp rapeseed oil
  • 1 tbsp butter
  • 1/2 head of cauliflower, cut into florets
  • 500g peas
  • 2 parsnips, woody core removed and chopped
  • 1 potato, peeled and chopped
  • Good pinch of salt
  • Pinch of cayenne pepper
  • Veg stock
  • Greek yoghurt – extra
  • 6 mint leaves
Method

Sweat the onion in the oil and butter until it is soft but not browned, add the garlic and sweat for another 3 mins.

Add the cayenne and salt and stir.

Add the remaining vegetables and vegetable stock, bring to the boil then simmer for about 15-20 mins until the vegetables are tender.

Add the mint, blitz until smooth and check the seasoning.

Serve with Greek yoghurt.

 

RHUBARB AND BLUEBERRY SMOOTHIE

Unleash your inner warrior with this energy boosting drink!

Rhubarb, blueberries and goji berries are a great source of vitamins, minerals and phytonutrients that have a whole range of health benefits, including fighting damage from free radicals. Chia seeds are a source of omega-3 fats, protein and fibre and maca root has been used for centuries to boost libido. Be sure to either soak or grind the chia seeds to unlock their nutritional potential. If used whole, make sure you drink plenty of water as they will absorb liquid as they are digested.

Ingredients
  • 1 stem of rhubarb, chopped
  • Handful of blueberries
  • Juice of 1/2 lime
  • 1/3rd of cucumber, chopped
  • 1 stick of celery, chopped
  • 1 tbsp goji berries
  • 1 tsp maca root
  • 1 tbsp ground chia seeds
  • 300ml filtered water
Method

Add all ingredients to a blender and liquefy.

We use the NutriNinja autoIQ 1000 which has plenty of power to blitz almost anything!

CAULIFLOWER AND MACKEREL HOTPOT

This is a warming, comforting dish that is great when healing your gut as it is essentially a purée. The fish provides a good source of omega-3 fats, vitamin D and protein. The gentle steaming of the cauliflower retains all the benefits of this awesome vegetable packed with vitamin B6 and folate, potassium and magnesium. Sesame oil contains anti-oxidant and anti-inflammatory properties and vitamin E.

If fish isn’t your thing, substitute walnuts, or just add them anyway!

Ingredients
  • 1 head cauliflower, cut into florets
  • Sprig of rosemary
  • 1 tbsp yeast flakes
  • dash of cayenne
  • 2 tsp curry powder
  • good pinch of salt
  • 1 tbsp butter
  • 1 whole mackerel, cooked and flaked
  • zest of 1 lemon
  • 2 spring onions, sliced
  • 1/2 red chilli, sliced
  • Good glug of sesame oil
  • Handful of toasted sunflower seeds and walnuts
Method

Steam the cauliflower with rosemary until tender. 

Use a blender to blitz the cauli with the yeast flakes, cayenne pepper, curry powder, salt, butter and enough of the steaming water to get a mash consistency.

In a bowl, or the steaming pan, mix together the cauliflower and the mackerel, adjust the seasoning and warm through if necessary.

Transfer to serving bowls and finish with sunflower seeds and walnuts for crunch, spring onion and lemon zest for freshness, chilli for warmth and sesame oil for tasty goodness.

Enjoy 🙂

MUSHROOM, EGG, SPINACH, CAMBOZOLA

Good-quality eggs cooked gently are key to this dish. Blue cheese contains protein, calcium and other vitamins and minerals but also has its drawbacks – most obviously being a mould! I just couldn’t resist it in this dish, we used organic cambozola and it is absolutely delicious. I recommend not eating too much cheese in general, but savouring the moments when you do!

The largeness of the mushrooms give a great meaty texture and because of the chunky filling, the dish doesn’t seem incomplete without bread – however it would be equally delicious with some toasted sourdough on the side.

The eggs are from friends’ chickens and have awesome rich, orange yolks. If you can get fresh, local eggs from happy and well-loved birds it makes all the difference, not only for your body; the taste is far superior.

Omit the blue cheese if you’re not feeling it. Yeast flakes and chopped cashews would be a good alternative.

And to finish, chilli, lemon zest and sesame bring it to life at the end, use liberally.

Ingredients
  • 1 clove of garlic
  • 1 tbsp sesame oil
  • 3 mushrooms
  • ½ tbsp butter
  • 1 tbsp sunflower seeds
  • Pinch of cayenne and oregano
  • ½ red chilli
  • Big handful of spinach
  • 2 free-range eggs
  • 1 tbsp cambozola or other cheese
  • Zest of ½ lemon
  • Fresh soft herbs such as basil and chives
Method

Gently toast garlic in sesame oil.

Turn up the heat and add mushrooms and butter and cook until tender

Add sunflower seeds, cayenne, chilli and oregano – fry to release aromatics

Add spinach and wilt > make a little nest to put the eggs in, crack them in and turn off the heat.

Crumble on blue cheese and zest lemon

Place under a low-medium grill until the whites are just set.

Garnish with some fresh herbs, torn spinach and more sesame oil.

 

 

ABOUT US

Hello, we are super excited to have our website live!

We are Tommy and Nellie and this past year have made it our mission to kick our bodies into optimal health. In our modern day and age, we feel many diet and lifestyle choices are hindering people’s true performance. We are sick of seeing the widespread variety of diseases, weight problems and health issues that are becoming the norm.

For us, we really value feeling better than just ‘ok’ and have come to realise if we want to live a remarkable life, than we need to eliminate many toxins on a daily basis. Our Green Performance notion is about the interrelated connection of physical health, psychological wellbeing and positive spiritual experiences. Therefore, we are looking in nature first to improve quality of life and lifespan.

If you are the type of person who is health conscious, wants to live an extraordinary life and is ready to take on some challenges and changes, then please join us on this journey as we share recipes, potions, hacks and habits that work!

Let’s do this!

Tom and Nellie