SEAWEED SALAD WITH VEGETABLES

Serves 6

INGREDIENTS

  • 40g sea spaghetti (Altantic Kitchen)

  • 40 g fresh ginger root, peeled and cut into thin strips

  • 3 medium carrots (~200g), peeled and julienned

  • 80 ml rice wine vinegar

  • 1 tbsp caster sugar

  • Kelp Noodles

  • 1 tbsp lemon juice

  • 1 large English cucumber (~275g), peeled, deseeded and julienned

  • 1 large mango (~260g), peeled and julienned

  • 2 tbsp sesame seeds, toasted

  • 20g (~1 tbsp) cilantro (coriander), chopped

  • 20 g (~1 tbsp) mint, shredded

  • Salt

DIRECTIONS

  1. RInse the sea spaghetti in cold water, drain and then cover generously with cold water. Set aside for 30 min.

  2. Transfer kelp noodles to a strainer and rinse thoroughly. Transfer to a bowl and cover with warm water. Add lemon juice and 1/2 tsp salt. Set aside for 30 min

  3. Bring a large pot of water to a boil. Drain the spaghetti and place it in the boiling water along with the ginger. Boil for 2 minutes and then add the carrots. Boil for another 2 minutes and drain.

  4. Pat dry and add to a a large bowl.

  5. While still hot, add the vinegar, sugar and 1 1/4 tsp salt. MIx well and set aside to cool.

  6. Drain the kelp noodles, thoroughly rinse and strain.

  7. Transfer seaweed spaghetti and kelp noodles to a large serving bowl.

  8. Add the remaining ingredients, mix well and serve.

What are the benefits of this dish?

Seaweed works as a dietary boost for our microbiome.

It is rich in prebiotics - those foods that the healthy bacteria in our gut feast on.

Seaweed contains a particular type of sugars called sulphated polysaccharides, which have been shown to specifically increase the growth of ‘good’ gut bacteria. These sugars also increase the production of a particular type of short-chain fatty acids that support and nourish the cells lining your gut.

Seaweed is higher in fiber and more nutrient dense than most fruits and vegetables. It is an excellent source of micronutrients including iodine, folate, calcium, magnesium, zinc, iron, and selenium.

If you are looking for yummy ways to have seaweed in your diet, this salad is a great place to start!

Source: this recipe has been adapted from Yotam Ottolenghi’s (Plenty More Cookbook ) by adding kelp noodles. These add an extra crunch and increase the nutrient content, without adding too many calories.

*Caution: while rich in beneficial minerals and fiber, seaweed may also contain toxic metals. Purchase it from reputable companies that test their products for contamination.

Spicy Salmon Cakes

Makes 12

 INGREDIENTS

  • 3 tablespoons melted ghee, divided

  • 10 ounces canned wild salmon

  • 3 scallions, thinly sliced (about ⅓ cup)

  • 2 tablespoons finely minced fresh cilantro

  • 1⅓ cup mashed baked sweet potato

  • finely grated zest from ½ medium lemon

  • 1 tablespoon minced jalapeño pepper (optional)

  • 2 large eggs

  • ½ teaspoon red pepper flakes

  • Kosher salt

  • Freshly ground black pepper

  • 3 medium lemons, cut into wedges (optional)

 DIRECTIONS

1.     Preheat the oven to 350°F

2.     Use a brush to grease a 12-cup regular sized muffin tin with one tablespoon of melted ghee.

3.     In a large bowl, mix together the salmon, scallions, and cilantro. Add the mashed sweet potato to the mixture, and gently combine.

4.     Mix in the lemon zest, jalapeño (if using), the remaining two tablespoons of ghee, eggs, and red pepper flakes.

5.     Season with salt and pepper to taste.

6.     Use your hands to mix everything together.

7.     Scoop a quater cup of the mix and flatten with the back of a spoon.

8.     Bake the salmon cakes for 20-25 minutes or until an inserted toothpick comes out cleanly.

9.     Transfer the cakes to a wire rack to cool.

10.  Serve with lime wedges, and kefir and avocado sauce

 

What are the benefits of this dish?

Cold water fish, such as salmon, are excellent sources of health-promoting omega-3 fatty acids, vital nutrients that make up the building blocks for healthy cell membranes. 

These fatty acids can help promote a healthy anti-inflammatory response making them beneficial for joint pain/inflammation. They are known to help with skin and brain health and they have been found to offer cardiovascular protection.

Salmon is also a very good source of protein which helps us have a better control of blood sugar levels and provides us with the amino acids that our bodies need to make muscles, tissues, hormones, neurotransmitters and health-protective antibodies.

Source: modified from Nom Nom Paleo

Superdetoxing Mediterranean Salad

Serves 4

 INGREDIENTS

·     1-1½ cup dry chickpeas

·     ½ white onion

·     1 carrot

·     1 tin artichoke hearts

·     ½ red onion, sliced thilnly

·     3 plum tomatoes, quartered

·     1 bunch watercress (or broccoli or cilantro sprouts)

·     1 bunch parsley, chopped (plus a few springs to cook the chickpeas)

·     1 handful fresh mint leavesn (chopped)

·     1 piece of seaweed - kombu

For the dressing

·     1 garlic clove, crushed

·     30 ml lemon/lime juice

·     90 ml EVOO

·     1/2 tsp Dijon mustard (gluten free)

 DIRECTIONS

1.   Rinse and drain the dry chickpeas, and let them soak overnight in a large bowl using enough water to cover them well (approximately twice their volume of water).

2.   Once you are ready to cook the chickpeas, drain and give them an extra rinse in cold water. Cook them following the next steps: bring water to a boil in a large pot and add the rinsed chickpeas. Let them boil for 15 min, removing any foam that forms on the surface. Once they’ve been boiling for 15 minutes, drain them, discard the water, return the chickpeas to the pot, and pour enough water to cover them completely (aobut 2 inches above the chickpeas). Bring the water to a Boil and add the white onion, carrot, parsley sprigs (stalks included and kombu. Lower the heat to a simmer and cook the chickpeas covered, until softened.

3.   When the chickpeas are ready, set them aside and let them cool for a few minutes. Drain them and let them cool to room temperature.

4.   Once cold, transfer them to a serving bowl and add the tomatoes, artichoke hearts, red onion slices, and watercress. Mix thoroughly with your hands.

5.   Add parsley and mint and mix everything again.

6.   Prepare the dressing in a separate bowl and pour it over the salad.

What are the benefits of this dish?

 Each and everyone of the ingredients on this dish have really powerful detoxifying and antioxidant properties. Tomatoes have lycopene, onions have quercetin and garlic has allicin.

Foods that have the ability to specifically increase the volume of bile produced by the liver are known as choleretics. Cholagogues are those foods that stimulate the gallbladder contraction to promote bile flow.

By stimulating the production and release of bile, the body it better able to release toxins.  The role of bile is primarily that of facilitating fat digestion, including assimilation of fat-soluble vitamins, but also being a natural laxative, and thus cleansing to the system, improves the detox capacity of cells and tissues.

Among the main choloretics/cholagogues we find artichoke, lemon and mustard. Entre los principales

Garlic and onion also contain sulfur compounds that are known to induce and promote liver detoxification.

Brocoli spouts contain another sulfur-containing compound known as indol-3-carbionol.  This important biological agent is known to speed up the detoxification of many potentially harmful chemicals (including carcinogens), provide antioxidant support, block the overproduction of certain hormones that are linked to increased risk of breast and prostate cancer, and act as a phytoestrogen (plant-based estrogen), which can bind to estrogen receptors on reproductive tissue and exert anti-cancer influences.

Magnesium Lift Smoothie

Serves 1

 INGREDIENTS

·       ½ banana, frozen

·       ¼ ripe avocado, peeled and chopped

·       1 small handful spinach (could be frozen)

·       1 handful frozen berries

·       1 ½ teaspoons shelled hemp seeds

·       ¼ cucumber, chopped

·       1 tbsp cacao nibs

·       1 cup coconut water or water, plus extra if needed

 DIRECTIONS

1.   Chop the banana and put into a freezer bag. Exclude all the air, then seal and freeze overnight or until solid.

2.   Put the banana into a blender or NutriBullet and add the remaining ingredients.

3.   Blend until smooth and creamy, adding a little more water, if needed.

4.   Serve immediately.

 What are the benefits of this dish? 

Although essential for energy production, magnesium is commonly low in people’s diets, specially athletes. This creamy and hydrating smoothie will help to improve magnesium levels and it is also rich in electrolytes, potassium and sodium.

The range of nutrients in raw cacao include exceptionally high levels of magnesium, iron, chromium and powerful antioxidants. Cacao nibs contain no sugar but provide a natural feel-good lift, thanks to the chemicals contain in them, including tryptophan and phenylethylamine (PEA). PEA is a chemical produced in the brain associated with feelings of being in love. It helps to stimulate alertness and focus, producing an overall sense of well-being.

Hemp seeds have a mild, creamy and nutty flavor, are packed with a complete blend of essential amino acids, and have a perfect ratio of omega-3 to omega-6 fatty acids to help manage inflammation.


 

Asian Meatballs

Makes about 36 meatballs

INGREDIENTS

·       8 medium fresh shiitake mushrooms, minced (or 8 dried shiitake mushrooms, rehydrated)

·       1 medium shallot, minced

·       ¾ cup minced sweet potato (I have used carrots too)

·       2 tablespoons minced cilantro

·       2 pounds ground beef

·       1½ tablespoons Paleo-friendly fish sauce

·       2 tablespoons tomato paste

·       Kosher salt

·       Freshly-ground black pepper

·       2 tablespoons melted fat of choice (unnecessary if using parchment paper)

 

 DIRECTIONS

 1.   Line two baking sheets with parchment paper, and preheat the oven to 375°F.

2.   While the oven is reaching the cooking temperature, finely mince the mushrooms, shallot, sweet potato, and cilantro.

3.   In a large bowl, combine the ground beef, fish sauce, tomato paste, and the minced veggies and herbs. Sprinkle on salt and pepper.

4.   Thoroughly combine all the ingredients with your hand.

5.   Scoop out uniform balls and use your hands to roll out meatballs. They should be roughtly 1½ inches in diameter.

6.   Divide the meatballs onto the two lined baking sheets and bake each tray for 15-20 minutes, rotating the tray half way through to ensure even cooking.

What are the benefits of this dish?

 There are a number of factors to consider when it comes to grass-fed beef, but let us focus on why it is a healthy, nutrient-dense food choice.

Grass-fed red meat is considered a very good source of protein and contains a for of iron that is especially well absorbed by the body. In addition to iron, it also contains vitamin D and other minerals such a as zinc, important to support the immune system, and selenium, which provides antioxidant protection.

Red meat is also a rich source B vitamins and of hard-to-find vitamin B12, which is vital for proper function of almost every system in our body, including the nervous system and for cardiovascular health.



SOURCE: Nom Nom Paleo

Blueberry Almond Muffin

ingredients

2 cups almond flour

1/2 tsp sea salt

1/2 tsp baking soda

1/2 tsp ground cardamom

1/2 tsp ground cinnamon

2 large organic eggs

1/4 cup melted ghee

1/3 cup raw honey

1 1/2 tsp vanilla extract

1 1/4 cup fresh blueberries

Handful pumpkin seeds and extra fresh blueberries to sprinkle on top

 

DIRECTIONS

1. Preheat oven to 350 F and line a muffin pan with baking cups

2. In a large bowl, whisk together the dry ingredients, taking care to break up any large clumps of flour

3. In a medium size bowl, whisk together the wet ingredients, then gently but thoroughly combine the wet ingredients into the dry. Fold in the blueberries

4. Divide the batter between the 12 muffin molds, filling each three quarters of the way. Sprinkle additional pumpkin seeds and a couple of extra blueberries on top

5. Bake for 25-30 min, or until tops are a deep golden brown

 

Source: Thrive Market

Salmon Burger with Olive Tapenade

INGREDIENTS

1/2 kg wild salmon fillet

1 tbsp Dijon mustard

1 egg

1 tbsp chopped fresh tarragon

Zest of 1 lime

Juice of 1/2 lime

1 shallot, minced

1-2 tbsp quinoa flakes (or bread crumbs)

Olive tapenade

1/2 cup (~75 g) kalamata olives, stones removed

1 small garlic clove

1/2 anchovy fillet (1 if small)

2 tbsp extra-virgin olive oil (could use olive oil from anchovies)

2 tsp lime juice

1/2 tsp orange zest

2 basil leaves (optional)

        

1. Remove skin and bones from salmon and cut into 1-inch pieces. Place in a blender/food processor and blend until finely chopped.

 2. Transfer into a bowl and add mustard, tarragon, shallot, lime zest and egg, and mix until all ingredients are well incorporated into the salmon meat.

 3. Add quinoa flakes, 1 tbsp at a time, to help the mixture to stick together properly. If the mixture is a bit 'sloopy', chilling the mixture for 1 hour helps to hold it together nicely.

4. Divide the mixture into quarters and shape each portion into a patty.

5. Heat 1 tbsp coconut oil. Add salmon burgers and cook, turning once, until browned on both sides and opaque in center (~8 minutes total).

6. To make the tapenade place all ingredients into a blender/food processor and puree until well blended.

7. Serve burgers on a bed of greens and top with tapenade.

 

WHAT ARE THE BENEFITS OF THIS DISH?

Salmon and anchovies are excellent sources of health-promoting omega-3 fatty acids, vital nutrients that make up the building blocks for healthy cell membranes. 

These fatty acids can help promote a healthy anti-inflammatory response making them beneficial for joint pain/inflammation. They are known to help with skin and brain health and they have been found to offer cardiovascular protection.

Salmon is also a very good source of protein which helps us have a better control of blood sugar levels and provides us with the amino acids that our bodies need to make muscles, tissues, hormones, neurotransmitters and health-protective antibodies.

Carrot Soup with Ginger, Turmeric and Orange

INGREDIENTS

 

2 tbsp coconut oil

1-2 leek, including its tender green parts, sliced

6 carrots, cut in small pieces

1 tsp grated ginger

1-2 tsp grated turmeric

6 cups (~ 1500ml) chicken bone broth

1/2-3/4 cup fresh orange juice

2 tsp orange zest plus extra for garnishing

Salt and pepper to taste

Optional: fresh mint leaves for garnishing.

DIRECTIONS

1. Heat the oil in a large saucepan and sauté the leeks for about 3 minutes, until soften.

2. Add carrots, ginger and turmeric and sauté for 5 minutes until the carrot pieces begin to soften.

3. Pour in the bone broth and bring to a boil, then reduce the heat to a simmer and cook for 15 minutes, or until the carrots are tender on the outside but slightly firm on the inside.

4. Place into a blender, in batches if necessary, and blend until creamy or until it reaches the desired consistency.

5. Return to the saucepan and add the orange juice and zest. Warm the soup through and season to taste with salt and pepper.

6. Serve into bowls and garnish with orange zest and mint leaves.

 

what are the benefits of this dish?

Carrots are one of the richest sources of carotenoids, which can be converted into the fat-soluble vitamin A, an important nutrient that helps support vision health and boost the immune system. Carotenoids can also act as antioxidants that help protect against cardiovascular disease and cancer.

Gazpacho

Ingredients

Serves 6

7-8 ripe tomatoes

1 green pepper (red pepper will change the taste!)

1 medium cucumber

1 small garlic

250 ml extra-virgin olive oil

50 ml sherry vinegar

250 ml cold water

pinch cumin (optional)

1/4 onion (optional)

Salt to taste

 

1. Chop all ingredients and place in a blender. Process until smooth.

2. Pass the mixture through a fine sieve, then cover and refrigerate until well chilled (2 hours to overnight).

3. Serve. Drizzle with olive oil and garnish with diced cucumber, green pepper and tomato.

 

WHAT ARE THE BENEFITS OF THIS DISH?

Tomatoes are rich in health-promoting phytonutrients, lycopene, beta-carotene, lutein and zeaxanthin, which offer antioxidant protection. Lycopene, has been shown to offer protection form prostate cancer in men, while increased beta-carotene, lutein and  zeaxanthin intake decreases the risk for eye diseases such as age-related macular degeneration and cataract development. 

Tomatoes are also excellent sources of vitamin C  and the mineral potassium.

Beetroot and Cashew Nut Kale Chips

INGREDIENTS

1 sliced raw beetroot

200 g cashew nuts (or pistachios)

Shake of Himalayan Salt

2 tbsp water

Juice of 1 lemon

1 red pepper

1 tbsp olive oil

2 tsp tamari sauce

1 inch knob of sliced ginger

1 tsp honey

1-2 bags of curly kale or Tuscan kale chopped and stems removed

1. Place all ingredients except kale into a food processor/blender. Combine until you get a smooth paste (you may need to add more water).

2. Pour paste over kale an mix thoroughly making sure the whole leave is covered - massage in with your hands. You may need to do this in batches.

3. Spread onto a dehydrator non-stick sheet and dehydrate until crisp (~10 hours). If you want it crispier you can place onto a mesh sheet and dehydrate for a further 2-3 hours.