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Lunch

Mediterranean Frittata

Serves 1

Ingredients;

 

2 organic or free range eggs

4 button mushrooms, diced

1/4 red bell pepper, diced

handful spinach

1/2 teaspoon of mixed dried herbs

thumb size piece of feta (optional)

2 tsp olive oil

1 tbsp saurkraut

1/2 ripe avocado

 

Method;

  1. Whisk the eggs with a fork or whisk, then mix the rest of the ingredients into the egg mixture.
  2. Heat a small shallow pan to medium heat, adding the olive oil.
  3. Pour in the egg mixture and leave cook for about 8 minutes, or until the bottom is firm.
  4. Place pan under the grill for about 3 minutes, keeping an eye not to burn it, but just leave it in until golden brown.
  5. Carefully remove from the pan, using a fish slice/spatula.
  6. Garnish with saurkraut and avocado for added gut healthy properties.
  7. This can easily be made the day before, by leaving the grilling part till the morning or doing the full process and packing it sliced for a quick and delicious packed lunch.

Low Carb Gluten Dairy Yeast free Bread

 

Ingredients:

400g whole buckwheat

80g whole flaxseeds/linseeds

80ml olive oil

150ml filtered water x 2

2 tsp gluten free baking powder

sea salt to taste

 

Method;

Rinse the buckwheat, then cover in filtered water and souk for at least 2.5 hours.

Soak flaxseeds/linseeds for at least one hour in 150ml filtered water.

Pre-heat the oven to 165 degrees Celsius.

Drain the buckwheat, but do not rinse.

Stir the flaxseeds/linseed.

Spoon the buckwheat and flaxseed/linseed into a bowl, then add the rest of the ingredients.

Blend until to desired consistency – I like to keep some of it not blended, because of the added crunch so it’s up to you.

Pour mixture into a loaf tin, lined with parchment paper.

Bake for 1 hour and 40 minutes, leave to cool on a cooling rack.

Great for sandwiches, toast or dipped into soup.

 

Chicken Satay

 

Ingredients:

300g chicken, cut into equal size cubes

 

For the marinade

4 tbsp. tamari

1 tbsp. honey

1 tbsp. turmeric

2 cloves garlic

125ml peanut butter

125ml coconut milk

Combine all the ingredients in a saucepan and heat the mixture until it starts to thicken. Set aside to cool. While cooling, put the chicken cubes onto kebab sticks and put into a deep dish. Once the marinade is cool, pour it over the chicken, making sure it’s well coated. Refrigerate for 1 hour.

 

For the dipping sauce

1 thumb size fresh ginger, sliced

1 garlic glove, sliced

Juice of 1 lemon

60ml peanut butter

15ml tamari

2 tbsp. honey

salt and pepper to taste

Combine all of the ingredients in a food processor and blitz until smooth.

Cook the chicken on a cast iron pan for 10 minutes or until cooked. Drizzle with freshly squeezed lime juice and fresh coriander.

I recommend serving it with roasted Cauliflower and Cannelloni Beans, but it can be served with rice and any veg.

Carrot and pine nut roast

Carrot and pine nut roast

Serves 6

Ingredients:

1 tbsp. coconut oil

1 chopped onion

225g grated carrot

2 celery sticks grated

2 tsp. mixed herbs

Squeeze fresh lemon juice

2 eggs

Salt and pepper to taste

1 tsp ground or half thumb size freshly grated turmeric

220g chopped pine nuts

 

Method:

  1. Preheat the oven to 180 C. Line a 500gm loaf tin. Melt oil in a pan and fry the onion on medium until soft. Add the carrot and celery and cook for a further 20 minutes on medium to low, stirring every couple of minutes.
  2. Remove from the heat and add the mixed herbs, squeeze of lemon juice, eggs and pine nuts. Pour into the tin and bake for 40 minutes until golden brown.
  3. When cooked, slice.

Pecan banana bread

Pecan banana bread

Ingredients:

3 cups pecan nuts

½ tsp cream of tartar

½ tsp baking soda

1 tsp cinnamon

4 free range or organic eggs (or substitute)

1 large ripe banana

2 tbsp olive oil

1tbsp honey

 

Method:

  1. Preheat the oven to 180 degrees celsius.
  2. Place the pecan nuts in a blender or food processor to form a grainy meal.
  3. Place in a bowl with the other dry ingredients.
  4. Place the banana, eggs, oil and honey in a blender and process until smooth. Pour into the dry ingredients and mix thoroughly.
  5. Spoon into a lined loaf pan and bake for 40-45 minutes until firm to touch.
  6. Allow to cool for 5 minutes before turning out.
  7. Slice and serve warm with nut butter, ghee or gut healing spread (see recipe on next page)

Meat loaf with liver

Meat loaf with liver

Ingredients:

500g organic minced beef

200g lamb liver, minced

2 organic eggs

1 small red onion, finely diced

2 cloves garlic, finely diced/minced

1/2 tsp sea salt

1 tsp dried oregano

1 tsp dried thyme

1/2 cup button mushrooms, finely chopped (optional)

1/2 cup finely grated carrots

1/2 tsp freshly ground black pepper

1 tbsp. sea salad sprinkles

5 slices organic bacon

 

Method:

  1. Preheat the oven to 180 degrees Celsius. Place all the ingredients (except the bacon) in a bowl. Mix together with your hands. Place the mixture into a lined or lightly greased bread tin. Lay strips of bacon across the top. Bake for 1 hour. This can be frozen in parchment paper, cooked or uncooked, for a quick lunch or dinner.

Frittata

Frittata

Serves 4-6

Ingredients:

Handful asparagus

½ avocado, thinly sliced

Pinch sea salt and black pepper

1 handful tender stem broccoli spears

½ small red pepper, sliced lengthways

8-10 organic eggs

4-6 tablespoons coconut milk

2 tsp. dried herbs

Small handful rocket

 

Method:

  1. Pre-heat the oven to 100 degrees Celsius/340 Fahrenheit. Use a round shallow baking pan. Crack the eggs into the pan, making sure they are spread out. Then add the coconut milk to fill the spaces so that none of the pan is showing. Next evenly spread the asparagus, broccoli and red pepper. Shake over the herbs and salt and pepper. Carefully place pan in the oven and cook for 7-10 minutes, until the egg white is cooked through, but the yolks are still soft. Garnish with the avocado and rocket. Slice into pizza type slices and serve with salad.