Olive Tapenade

Great for dipping veggies in, dressing steamed greens, having with hard boiled eggs and my favourite – on sourdough with scrambled eggs.

Ingredients

250g pitted black olives

3 tbsp capers

3-4 tbsp extra virgin olive oil

6 Anchovy fillets

1 lemon juiced

1 garlic clove

Freshly ground black pepper

Method

1.             Add the garlic, lemon juice, capers , fresh pepper and anchovy into a food processor or blender and process for about 10 seconds. Add the olives and enough olive oil to make a smooth paste.

2.            Enjoy!

Amanda

Chicken Livers!

Chicken Liver & Onion Fry-up 

Ingredients:

Serves 2

500g organic grass-fed chicken livers, cut into bite size pieces

1 purple onion, sliced 

250g mushrooms, sliced 

1 tbsp ghee or avocado oil

2 strips of bacon, sliced

250g of cavolo nero, steamed

½ tbsp of butter or ghee (for greens)

2 tbsp balsamic vinegar

Salt & pepper to taste

Method 

1. Heat 1 tbsp of ghee on medium heat.  Toss in the sliced onion and cook for a couple minutes.  Once slightly translucent, add the mushrooms.  Put a lid on the pan and let the onions and mushrooms cook for 3-4 minutes.  

2. Wash and cut your cavolo nero and place it in a steamer for 1 minute once the water has boiled.  Once cooked, drain your greens and finish with ghee (or butter) and season.  Set aside.

3. Push the mushrooms and onions aside and make space to cook the bacon.  Once the bacon has cooked through, mix everything together and push it all to one side of the pan.

4. Add a dash more ghee and fry the chicken livers.  Cook on one side until browned and then flip.  Once the livers are cooked to your liking (they taste best if they are a little pink inside!), mix everything in the pan together and add the balsamic vinegar.  Season with salt and pepper to taste.

5. Place your greens in a bowl and top them off with your liver fry up!

Enjoy!

Amanda

Homemade Fish Taco Bowls

(Serves 2)

Ingredients

500g wild salmon

2 tbsp ghee

1 lime, cut into cheeks

Rice, cauliflower rice or steamed greens as a base

Blackened Spice Mix

2 tsp chilli powder

2 tsp sweet smoked paprika

1 tsp ground cumin

1 tsp garlic powder

1 tsp onion powder

½ tsp pepper

½ tsp sea salt

Spicy Mayo 

1 cup of mayo (see 1-minute mayo recipe)

2-3 tbsp hot sauce (depending on preference)

1 small garlic clove, minced

Juice of 1 lime

Pico de Gallo

4 tomatoes, chopped

1 onion, finely chopped

1-2 jalapeño peppers, de-seeded and finely chopped

Juice of 2 limes

Small bunch of coriander, roughly chopped

Salt to taste

Simple Slaw 

¼ purple cabbage, thinly sliced

Handful of coriander, roughly chopped

1 tbsp apple cider vinegar

Pinch of salt

Method

1.             Finely chop up tomatoes and onion and stir together all the ingredients for the Pico de Gallo in a medium bowl.  Season with salt to taste and allow about 20 minutes to chill in the fridge before you are ready to eat.

2.            Prepare the spicy mayo by mixing all the ingredients in a bowl.

3.            Toss together cabbage, apple cider vinegar, fresh coriander and salt in a bowl and set aside.

4.           Combine all the spices for the seasoning and cover both sides of the fish.  If the skin is still on, cook the salmon skin side down in 1 tbsp ghee.  Carefully remove the skin after flipping the salmon (it’ll be hot!) on to the other side as it should easily peel off.  After removing the skin, season the other side of the fish add the second tbsp of ghee and baste the fish. 

5.           Use a spatula to break the fish into pieces and remove from heat while the fish is still slightly pink on the inside.  The fish will continue to cook after it’s removed from the heat, so you don’t want to overcook it!

6.           Build your bowl as you like and serve with fresh coriander and lime!

Enjoy

Amanda

Let's Do Thai Green Curry

Thai Green Curry

This recipe makes 2-3 servings, depending on how hungry you are…

Paste (makes enough for 2-3 curries):

Store in fridge for up to 1 month or freezer for 6m

Grated zest from 1 lime

Juice of 1 lime

1 tsp fish sauce (sub for tamari or soy sauce to make vegan)

1 tsp shrimp paste (sub miso paste to make vegan)

2 large shallots (banana shallots)

1 inch of ginger, peeled with spoon

2 jalapeños, seeded

Handful of fresh cilantro, stems included

Handful of Thai basil leaves OR regular basil

1 lemongrass stalk, white part only and sliced thin

4 cloves of garlic

1 green cardamom pod OR ¼ tsp of ground cardamom

1 tsp sea salt

½ tsp ground coriander

½ tsp ground cumin

½ tsp ground pepper

Other ingredients

2 tbsp coconut oil or ghee

1 can of full-fat coconut milk 400ml

1 tbsp fish sauce (sub soy sauce or tamari to make vegan)

1kg Protein of choice

Veggies of choice

Fresh basal and coriander to serve (can add fresh chilies if you’d like more spice)

1.    Blend ingredients for the paste in blender –– add water if needed to help the blending process.

2.    In a large pot, warm 2 tbsp of coconut oil on medium heat until shimmering.  Add ½ cup (115g or 125ml) of curry paste and stir to combine with oil.  Sauté until fragrant about 2-3 minutes

3.    Stir in 1/3 can of coconut milk.  Bring to simmer, reduce heat to medium low and cook about 3 minutes until colour slightly darkens.

4.    Prep and start rice (normal or cauliflower rice works too!)

5.    If using chicken, stir in the chicken and another 1/3 of the coconut milk.  Simmer until the chicken is nearly cooked through (about 5-8 minutes if cut up into pieces). 

6.    Add in your veggies and cook for another 5 minutes or until cooked.

7.    Stir in remaining coconut milk, 1 tbsp of fish sauce (or soy if vegan) and add 10 Thai basil leaves.  Return to simmer and remove from heat once leaves have softened.  Serve with more fresh Thai basil or coriander –– or more chilies if desired.

Have a great weekend and enjoy!

Amanda

Shawarma Spiced Cauliflower

Ingredients

·       1 whole cauliflower

·       Shawarma-spiced butter

·       40g unsalted butter, softened to room temperature

·       1 lemon, juiced

·       1 garlic clove, minced

·       1½ tbsp coriander, finely chopped

SHAWARMA SPICE MIX

·       1 tbsp cinnamon

·       1 tbsp sumac

·       1½ tsp ground cumin

·       ½ tsp paprika

·       Pinch of nutmeg

·       Pinch of ground cardamom

TAHINI

·       80g raw tahini

·       2 tbsp lemon juice, freshly squeezed

·       1-2 garlic cloves, minced

·       1 tsp sea salt

FOR THE GARNISH

·       Pomegranate seeds

·       Pomegranate molasses (thinned down with water)

·       Dry unsalted roast nuts of your choice (I used blanched almonds)

·       Parsley, finely chopped

Method

1.             Trim outer leaves of the cauliflower.  It’s okay to leave some on as they add great taste when they crisp up in the oven.  Par-boil head of cauliflower for 8-10 minutes.  You want it to keep its shape so don’t overdo it.  Ideally you should be able to pierce the cauliflower with a knife whilst retaining some resistance.  Start heating your oven to 220 Celsius. 

2.            Prepare the tahini dressing while cauliflower is boiling.  Combine and mix all the ingredients for the tahini dressing and gradually add cold water until it turns into a smooth, silky dressing consistency. 

3.            In a bowl, make the shawarma spiced butter by combining the softened butter with your spice mix, lemon juice and garlic.  Fold in chopped coriander after everything is evenly combined. 

4.            Once boiled, strain and dry your cauliflower head.  Cut cauliflower in half through the base.  Then brush it liberally with the spiced butter.  Try and get between the florets as much as possible.  Save some of the butter for brushing at the end.

5.            Place cauliflower halves in a baking tray and roast in the oven for around 30 minutes or until golden brown.  Roasting time will depend on the size of your cauliflower so keep an eye on it.  For extra charring you can set your oven to grill and roast for another 3-5 minutes. 

6.            After roasting, transfer to a plate and brush with the remaining butter.  Spoon over the tahini dressing and pomegranate molasses and finish by sprinkling the nuts, pomegranate seeds and chopped parsley. 

Enjoy

Amanda

One Minute Mayonnaise

This one-minute mayo is honestly fail-proof.  All you need is a stick blender and a tall, wide-neck jar.  Most store-bought mayonnaise is made from inflammatory vegetable oils – like rapeseed, canola or soybean oil – and have added unwanted ingredients.  Once you see how easy it is to make it yourself, you’ll never have to buy it from the store again!

Ingredients

1 whole egg

½ tbsp lemon juice

1 tsp white wine vinegar

¼ tsp dijon mustard

¼ tsp sea salt

½ cup avocado oil

½ cup coconut oil

*alternatively, you could use 1 full cup of light-flavoured olive oil

Method

1.             Combine all the ingredients in a tall, wide-neck jar or glass.

2.           Place your stick blender in the jar and press it on the bottom firmly.  Turn it on and keep it pressed against the bottom of the jar until you see the mayo start to thicken (10-15 seconds).  Once the mayo begins to emulsify and thicken, slowly move the stick blender up and down to fully mix all the ingredients.

3.            Remove the blender and give the mayo a few stirs with a spoon and place it in a glass container.  Mayo will stay fresh in the fridge for up to a week!

In case you want to see what the method looks like…

Watch The Video

Enjoy

Amanda

Now We Are Doing Bone Broth!

Homemade, nutrient-dense bone broth is incredibly easy and inexpensive to make.  Store bought versions often contain MSG.  They can also be high in sodium or other unwanted ingredients and lack gelatin and the other health-boosting nutrients.  Next time you make a roast chicken, save your bones and make a broth.  Otherwise, your local butcher will have some on hand for just a couple of pounds – sometimes they’ll even give them to you free!

Ingredients

Grass-fed bones (beef, chicken, pork, fish or a combination)

1 tbsp apple cider vinegar

1 garlic bulb cut in half, skin on

1 full onion cut in quarters, skin on

2 chopped carrots

2 chopped celery stocks

2 bay leaves

1 tsp pepper corns

1 inch of ginger root, sliced

Method

1.             Add bones to a large pot and drizzle apple cider vinegar on top.  Cover the bones in filtered water and let sit for 30-60 minutes.  This allows the apple cider to help extract minerals from the bones.  The acidity breaks down the collagen.

2.            Bring the water to a simmer and remove the impurities that float to the surface.  A frothy/foamy layer will form which can be easily scooped off with a spoon. After the first 30-60 minutes you should have a clear liquid, and this is when you add your vegetables and other ingredients.

3.            Simmer for 12+ hours.

4.           Remove from the heat, allow to cool and strain using a fine metal strainer.  When cool enough, store in a glass container or jar and keep in the fridge for up to 5 days or freeze for later use.

Enjoy!

Amanda

How To Make Your Own Ghee

Ghee is an amazing fat to cook with.  Not only does it have a high smoke point (perfect for sautéing and frying), it adds a whole new level of flavour – think nutty and buttery.  Buying ghee in stores can get expensive quick so use this recipe and try making it at home.  It’s quick, simple and a fraction of the price!  Remember to start with the best ingredients possible by using unsalted, organic, grass-fed butter. 

1.              Add 500g of butter to a small pot and cook on low heat. Once the butter is melted and it starts to simmer, you’ll notice the ghee separates into three layers.

2.             Foam forms on the top and it’ll sputter a bit, which is the water evaporating. Skim that off with a spoon (you’ll have to do this several times). As the ghee continues to cook, that foam turns into clear bubbles and the middle layer becomes translucent. You should also start to see the milk solid sludge sticking to the bottom of the pot.

3.             After 25-30 minutes, your ghee should be done. Turn off the heat and let it cool for a couple minutes, then strain it into a glass storage container. The ghee will become opaque and light yellow as it cools.

There you go, your own homemade ghee!

Enjoy

Amanda

Pan Fried Mackerel

Mackerel is not only packed with flavour but also has high levels of omega-3 essential fatty acids.  Research suggests that these healthy fats can improve endurance, aid recovery after exercise and most importantly, are vital for brain function and development.  Mackerel are migratory fish and come to the UK in spring and summer so you can find it now at most fish mongers or supermarkets.  It’s much cheaper than salmon and is such an easy fish to cook up quickly in a pan.

Method

1.              Pat skin dry and season the fillets with salt and pepper, front and back

2.            Heat a dash of ghee or olive oil in a non-stick frying pan

3.            Once the pan is hot, add the mackerel skin side down.  Turn down the heat to medium-high.  As the fillets curl from the heat, gently apply pressure to the fillet to ensure the skin stays flat down in the pan

4.           Cook for 2-4 minutes, depending on the thickness of the fillet.  Once the skin is crisp and golden, turn the fillet over and remove pan from heat.  Leave the mackerel in the pan to cook through in the residual heat for a minute and then serve with a chunk of lemon

Pair your mackerel with whatever you’d like.  I’ve paired mine with a cauliflower beetroot pure and pan-fried asparagus. 

Enjoy!

Amanda

Home Made Kefir

This is super simple to make at home and here is how you do it:

1. Clean everything well with regular soap ­– hands, glass jar and spoon.

2. Add 1 tbsp of kefir grains and 4 cups of whole milk into a large glass jar.  Cover the jar with a lid but don’t seal it.  As the grains feed off of the sugar, they will create carbon dioxide which can build up inside the jar if you don’t allow for it to escape.  Alternatively, you can cover your jar with cheesecloth and an elastic band. 

3. Wait ­– set in a warm, dark spot for about 24 hours.  You can leave it longer is you prefer a stronger tang.  You’ll know your kefir is done when it has thickened slightly and smells sour.

4. Strain with a non-metal sieve and gently stir with a wooden spoon or spatula until just the kefir grains are left.

5. Pour finished kefir into a clean jar, seal and store in the fridge for up to 2 weeks.

6. Place the grains back in their jar and top with fresh milk.  Give it a stir and start the whole fermentation process again.

Enjoy!

Amanda

P.s. Just a few notes:

Where to get your grains

You can get kefir grains from most health food stores, or they are also available online.  I bought mine from Happy Kombucha – https://happykombucha.co.uk/products/live-kefir-grains

Activating dried kefir grains

If you bought your grains in a dried form, rehydrate them by soaking them in fresh milk at room temperature.  Change the milk every 24 hours until the grains begin to culture milk.  It may take 3 to 7 days for the grains to become fully active.  You’ll know they’re ready when the milk has a slight bubble and sour taste. 

Milk

Whole fat milk works best.  Aim to use the best quality milk you can find.  Organic and pasture raised if possible. 

Grains

The grains will begin to multiply over time.  This will allow you to ferment more milk if you’d like.  You can split the grains into multiply jars and make bigger batches.  You can also share your grains with friends!

How to get a thick consistency

You can turn your kefir milk into a thicker yoghurt-like consistencey by draining out some of the liquid whey in a separate bowl before stirring out the milk.  This is what I do.  The more liquid you drain, the thicker your kefir will be.  Save the liquid whey as it’s packed with beneficial nutrients.  You can use it in smoothies, to tenderise meat, in salad dressing, as a hair rinse, or even to ferment vegetables.

Take a break

If you want to take a break from fermenting, transfer the grains into fresh milk, cover tightly and store in the fridge for up to a month.  

Why no metal? 

Metals can disrupt the microbial diversity of the kefir grains.  Avoid contact of kefir grains with metal, where possible.