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!

GOJI BERRY BLISS BALLS

If you enjoy treats but want to ensure you’re putting the right ingredients into your body, then this is a recipe for you! You may have heard the hype on ‘superfoods’ and if you have, that’s exactly what these are. Full of super ingredients to fuel our bodies with that they need.

RAW CACAO

This is a superfood because of it’s antioxidant value. Some now believe it to have the highest antioxidant value of all natural foods (although coffee is definitely up there!). Ensure it’s raw though and organic if possible. The reason raw cacao powder is considered a superfood in comparison to cocoa powder is because of the way the cacao seeds are processed. Both start with cacao beans and to make cacao powder, the beans are cold pressed and unroasted. This allows the beans to separate into powder and butter forms. As for cocoa powder, the cacao beans are roasted at high very temperatures and this changes the chemical nature of the beans, resulting in cocoa powder. When the beans are unroasted and cold pressed, antioxidants are not lost during the heating process – this is what makes raw cacao so beneficial.  The roasting of the beans to create cocoa powder unfortunately changes the molecular structure of the beans. This reduces the enzyme content therefore lowering its nutritional value. So if you’re ever trying to decide between the two ALWAYS choose raw cacao if you want to supercharge your body with antioxidants and polyphenols.  

GOJI BERRIES 

Another superfood because of their antioxidant and anti inflammatory powers. Some of their benefits, they provide high levels of nutrients and antioxidants, improve immune function and fight off cancer, promote healthy skin, boost energy levels and support better gastrointestinal health and bowel functions.

MACA POWDER 

It falls into the superfood category because of how densely packed it is with vitamins and minerals. These combine to improve our health by increasing endurance and strength, balances hormones, improves memory and mental clarity, enhances fertility for both men and women and make us more radiant and youthful, to name a few. 

These super foods combined with the blend of nuts and seeds make the balls extremely fibrous, and this is fantastic for assisting with our digestive process.

I enjoy these before or after exercise, or as a quick and easy snack any time throughout the day.

Enjoy!

Ingredients

  • 2-4 tbsp Raw organic cacao powder, depending on how chocolatey you like it 😛
  • ½ cup Walnuts
  • ½ cup Brazil nuts
  • ½ cup Pepitas
  •  ½ cup Sunflower seeds
  • 2 heaped tsp Linseed
  • 1 tbsp Maca powder
  • ¼ cup Goji berries
  • 2-3 cups of dates
  • A few drops of Filtered water, you really only need a drop!
  • Desiccated coconut to coat

 

Method

Using a food processor, place all the nuts and seeds in and blast till they’re ground. It doesn’t need to be extremely fine, just ground enough to blend well.

Add the dates, goji berries and cacao and continue to blast. These will start to moisten the mixture, if it becomes too gluggy add a little more cacao to help with the blending process.

Place a few drops of water in, then blend again. The mixture will really come together now. If it is still too dry, continue to add water very slowly. Be careful not to add too much as it can become sloppy.

Once you have attained the desired consistency (the mixture holds together firmly, is slightly sticky and not too wet or dry) pick up a small handful and roll into balls.

Lastly, roll in coconut and place in a container of your choice.

These can be frozen up to 3 months, if they survive being eaten for that long! 

 

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

BANANA AND ALMOND PANCAKES

The perfect Sunday morning breakfast treat!

These are extremely easy to make and take very little time to prepare. What is even better, the only flour included is almond meal therefore it is gluten-free, low in carbohydrates, high in fiber and a high source of protein. Mixed with the eggs, these pancakes are a protein power punch and get you ready to kick start the day.

Blueberries are a good source of vitamin K. They also contain vitamin C, fibre, manganese and other antioxidants (notably anthocyanins). Valued for its high levels of antioxidants, some nutritionists believe that if you make only one change to your diet, it should be to add blueberries. (1)

If blueberries aren’t your thing, substitute for any fruit or berries you desire. As with the yoghurt, I loveeee greek yoghurt, however, any topping of your choice no doubt will be delicious.

Ingredients:

  • 1-2 mashed bananas
  • 2 eggs
  • Cinnamon to sprinkle
  • 2-4 tbsp ground almonds
  • Handful of blueberries
  • Dollop of yogurt for final touches

 

Method:

In a small bowl, place the bananas and with a fork, mash until they form a gooey consistency.

Crack two eggs into the banana mixture and beat together till combined. I llke to add a sprinkle of cinnamon here as banana pairs so well with it.

Mix in the almond meal, you are striving to achieve a thick, pourable consistency. Runny enough to drop into the pan, yet thick enough it sticks and combines well. If it is too thick, add a tiny bit of water. If too runny, add more almond meal.

Pour into a hot pan, cook until bubbles form and it’s golden on the bottom. Flip and repeat on the other side.

Garnish with your favourite toppings and enjoy!

 

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!

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.