Duck & pumpkin laksa

Serves - 4

Warming spices, sweet pumpkin and coconut milk make this a deliciously warming, comforting and indulgent dish.

Duck is a rich source of B vitamins, selenium and healthy essential omega-3 fatty acids. It's a wonderful protein choice for autumn and winter.

We are adding another fabulous autumn ingredient - pumpkin. Pumpkin and squash are packed with antioxidant beta carotene, which converts to vitamin A and is great for eye health, heart health and healthy skin and hair.

Nutrition per serving

Fat: 35 g

Carbs: 35 g / Fibre: 12 g (Net Carbs: 23 g)

Protein: 26 g

Ingredients

• 2 duck breasts

• 1 t Chinese five spice

• 1 T coconut oil

• thumb of fresh ginger

• 1 red onion

• 2 celery stalks

• 100 g mushrooms

• 600g pumpkin, butternut or onion squash

• 200g fine green beans

• 120 g bamboo shoots

• 2 courgettes

• 2 T (50 g) Thai red curry paste

• 2 T fish sauce (optional)

• 400 ml coconut milk

• 20 g Thai basil or coriander (chopped)

• 2 t chilli flakes

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Method

1. Preheat the oven to 180ºC / 350 F.

2. If using butternut, remove skin with a vegetable peeler. For softer squash or pumpkin you can leave the skin on. Chop pumpkin into cubes.

3. Rub pumpkin with coconut oil and spread out on a baking tray and roast for 40-60 mins.

4. Remove duck breasts from fridge and allow to come to room temperature.

5. Pat dry with kitchen paper, score fat layer with a knife and rub with Chinese 5 spice.

6. Heat coconut oil in a large pan.

7. Chop onions, celery stalks and mushrooms and fry till coloured.

8. Remove skin from ginger with a spoon and chop into matchsticks. Add to the pan.

9. Add red Thai curry paste and cook for 5 mins.

10. Add coconut milk, fish sauce, green beans, bean sprouts and cook for 10-15 mins.

11. Spiralise courgette and add to the pan to wilt. Adding a lid will help this along.

12. Add roast pumpkin and holy basil to the pot.

13. Heat a dry skillet and add the duck breasts skin side down. Cook for 5 mins, so the fat becomes golden brown.

14. Transfer duck breasts to a roasting tray skin side up and roast for 15 mins.

15. Allow to rest on a chopping board for 5-10 mins, before slicing.

16. Serve pumpkin laksa in deep bowls.

17. Add sliced duck breast and a sprinkle of chilli flakes and serve.

Apple & oat crumble

Serves - 6

Apple crumble with a low carb twist. Nothing says autumn quite like warm spiced apples. We are going to minimise the sugar content by mixing in another ingredient - courgette.

Simple and delicious. Serve with whipped cream and elderberry tea with raw honey to give your immune system a boost as the temperature drops and cold and flu season approaches.

Nutrition per serving

Fat: 11 g

Carbs: 26 g / Fibre: 6 g (Net Carbs: 20 g)

Protein: 3 g

Ingredients

• 400 g cooking apples

• 200 g courgette

• 100 - 200 ml water

• 2 t cinnamon

• 100 g oats

• 50 g chopped nuts

• 50 g butter

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Method

1. Preheat the oven to 180ºC / 350 F.

2. Core apple and cut into cubes leaving skin on.

3. Cut the courgette into cubes leaving skin on.

4. Add apples and courgette to a pan with the water, cinnamon and simmer on low for 15 mins - stir regularly.

5. In a mixing bowl, mix together oats, chopped nuts and soft or melted butter.

6. Spread the apple mixture into an oven proof dish.

7. Top with oat mixture and bake for 25 mins.

8. Serve hot with whipped cream or coconut cream.

Aubergine lasagne

Serves - 6

As the seasons change and the colder months start drawing in, it's good to increase warming spices, dishes, stews and soups.

This lasagne is just as delicious as the pasta sheet version without the processed carbs. I like to cram as much veg into this as possible, and plenty of herbs and spices as well. Experiment adding different vegetables.

Serve with a chopped herb salad for a filling dinner that doesn’t leave you feeling tired and sluggish. This recipe makes 6 portions. You can portion them up and place a few in the freezer for later.

Nutrition per serving

Fat: 32 g

Carbs: 23 g / Fiber: 10 g (Net Carbs: 13 g)

Protein: 36 g

Ingredients

• 500g minced beef

• 1 T coconut oil

• 1 large onion (chopped)

• 1 stick celery (chopped)

• 60 g mushrooms (chopped)

• 1 courgette

• 1 red pepper (chopped)

• 3 garlic cloves

• 2 T fresh or dried oregano

• 400g tinned chopped tomatoes

• 200ml water

• 1 T tomato puree

• 1 T green pesto

• 1 t dried chilli flakes

• salt & pepper

• 2 aubergines

• 1 T pink salt

• 400g grated mozarella

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Method

1. Slice aubergines into thin slices. salt on both sides and leave for 1 hour in a colander over a large bowl.

2. In a large pan, sweat chopped onion and celery till coloured.

3. Add mushrooms, cook for 10 mins, then add courgettes and peppers and cook for a further 10 mins.

4. Add beef mince, garlic and cook till browned.

5. Add tinned tomatoes, water, puree, pesto, chilli flakes and picked oregano leaves.

6. Preheat oven to 180ºC / 350 F.

7. Pat aubergine slices dry with kitchen roll, brush with olive oil and lay on a baking sheet.

8. Bake for 10 mins each side.

9. In a lasagne dish add a layer of aubergine slices.

10. Top with a layer of beef ragu.

11. Add a layer of mozzarella.

12. Repeat layers.

13. Top with plenty of mozzarella.

14. Bake for 30 mins.

15. Serve with chopped herb salad.

Almond tart with cherry sauce

Serves - 8

Cherries are amazing! Beautifully coloured these summer fruits are rich in antioxidants and anti-inflammatory compounds, vitamin C, potassium, magnesium, fibre and B vitamins.

Cherries and almonds are a lovely combination so I thought I would make a delicious wheat-free and processed sugar-free Bakewell tart inspired dish.

I’ve also added blueberries for extra nutrients, flavour and to create a lovely rich berry sauce. No need for any extra sweetening. Blueberries are high in antioxidants, fibre, vitamins C and K.

Nutrition per serving

Fat: 12 g

Carbs: 17 g / Fibre: 5 g (Net Carbs: 12 g)

Protein: 8 g

Ingredients

• 150 g ground almonds

• 4 eggs

• 50 g dates

• 2 t almond essense

• 1 t baking powder

• 25g flaked almonds

• 250 g cherries (de-stoned)

• 125 g blueberries (fresh or frozen)

• 2 t cinnamon

• 5 T water or chai tea

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Method

1. Preheat the oven to 180ºC / 350 F.

2. In a food processor blend dates, ground almonds till dates are well combined.

3. Add almond essence and egg yolks.

4. Whip eggs whites and add to the mixture.

5. Grease a loose bottom tart pan with butter or olive oil.

6. Spread the frangipane mixture into the pan, sprinkle with flakes almonds and bake for 20 mins.

7. In a saucepan heat cherries, blueberries, cinnamon and water.

8. Remove almond tart from the oven.

9. Serve hot or cold with cherry sauce and a pot of chai tea.

Harissa roast lamb & aubergine hummus bowl

Serves - 4

New season lamb is actually in season during Summer and Autumn time - though many assume it’s Spring.

Lamb is fantastic as it’s almost always raised on pasture. Slow cooking a shoulder joint produces the most succulent melt in the mouth meat with an amazing depth of flavour.

Aubergines are great for fibre, vitamins B1 and B6 and potassium. Pomegranates have a wonderful sharpness and sourness to them which cuts through lamb beautifully. They are high in vitamin C, fibre, potassium and antioxidants.

Nutrition per serving

Fat: 44 g

Carbs: 44 g / Fibre: 18 g (Net Carbs: 26 g)

Protein: 72 g

Ingredients

• 1 kg lamb shoulder

• 1 T harissa powder

• 250 ml water

• 2 aubergines

• 2 pointed red peppers

• 1/2 red cabbage

• 20 g flat leaf parsley

• 20 g fresh coriander

• 300 g hummus

• 1 pomegranate

• 4 T olive oil

• 1 T smoked paprika

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Method

1. Preheat oven to 220ºC / 430 F.

2. Rub lamb all over with harissa powder, place in a cast iron pot and allow the meat to come to room temperature.

3. Roast the lamb on high for 30 mins without the lid.

4. After 30 mins take the lamb out of the oven and reduce the temperature to 160ºC / 320 F.

5. Add a glass of water to the pot and return to the oven with the lid on and cook for 2.5 - 3 hours - checking hourly and adding more water if necessary.

6. Slice the aubergine lengthways into 8 strips. Do the same with the pointed pepper and add to a roasting tray.

7. Drizzle over olive oil and a little harissa and rub so everything is coated and roast for 1 hour.

8. Cut pomegranate in half, hold half in your hand with the cut side between your fingers over a bowl hit the back of the fruit with a wooden spoon so the seeds fall out.

9. Take lamb out of the oven transfer to a roasting tray and allow to rest for 20 mins before shredding with 2 forks.

10. Finely shred red cabbage and add to serving bowls.

11. Add roasted aubergine and peppers to the bowl.

12. Add pulled lamb, herb salad and hummus.

13. Mix paprika with olive oil and drizzle over hummus.

14. Top with pomegranate seeds and serve.

Beetroot fudge brownies

Serves - 5

I wanted to create a treat recipe with beetroot. Beets are incredibly nutritious and fantastic for blood and body tissue health. They are a great source of folate (B-9), vitamin C, potassium, iron, manganese and fibre.

For this recipe simply steam fresh beetroot for around 30 mins or until tender, no need to peel them. You can of course buy ready cooked beets.

I’ve sweetened this brownie with dried prunes and dates. Prunes are great for digestive health. They are a great source of fibre, potassium, manganese, copper, magnesium, Vitamins A, K, B6 and niacin (B-3).

This is just a small batch. You can double it up using 2 loaf tins with liners, or a larger baking tray (you may need to bake it for longer in a larger tray).

You could also add nuts, coffee or spices and serve with summer berries.

Ingredients

• 50 g steamed beetroots

• 50 g dried pitted prunes (partially rehydrated)

• 25 g chopped dates

• 100 ml chai tea

• 25 g ground almonds

• 1 egg

• 1/2 t baking powder

• 1 T almond butter

• 1 T cocoa powder

• 50 g 85 % dark chocolate

• 50 g butter

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Method

1. Preheat the oven to 180ºC / 350 F.

2. Chop prunes and dates to make sure all the stones have been removed.

3. In a food processor blend cooked beetroot, prunes, dates and chai tea.

4. Add egg, baking powder, ground almonds, cocoa powder, almond butter.

5. Melt butter and chocolate over a bain marie.

6. Pour into food processor and blend till smooth.

7. Pour the batter into a paper lined tin and bake for 20 mins (I used a loaf tin with paper liner).

8. A stick should come out clean, but it should still be gooey.

9. Allow to cool and then place in the fridge to firm up.

10. Once chilled and firm, slice and serve.

Simple chicken satay stir-fry

Serves - 4

This is a super quick, cheats chicken satay stir fry. Packed with nutrition and flavour.

Asparagus is an amazing vegetable and well worth buying often when it’s in season. It contains the amino acid asparagine which is a natural diuretic that can help with edema and tryptophan which can improve mood.

Holy basil is wonderful in this dish if you can get hold of some. It’s an adaptogen, which can help alleviate feelings of stress and anxiety and is also high in antioxidants.

This is a great recipe to use up beetroot greens and the stems add a lovely colour to the dish. Beet greens are loaded with nutrients, vitamins A, C, K, magnesium, potassium, copper and calcium. They are high in oxalates though which can be an issue for some people.

Ingredients

• 4 chicken breasts

• 1 T MCT or coconut oil

• 2 T Tamari

• 1 t sesame oil

• 1 onion

• 2 celery stalks

• 4 garlic cloves

• thumb of ginger

• 120 g asparagus

• 120 g tenderstem broccoli spears

• 300 g Beetroot greens or pak choi or cabbage

• 25 g holy basil

• 4 spring onions

• 2 t chilli flakes

• 2 T tamari

• 1 T sesame oil

• 2 T nut butter

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Method

1. Cut chicken breasts into strips and marinate in tamari, mct oil and sesame oil.

2. Slice onion and celery and cook in a pan with mct oil till caramelised.

3. Peel ginger with a spoon, and then cut into matchsticks.

4. Slice and chop garlic into matchsticks and add garlic and ginger to the pan.

5. Chop asparagus spears and broccoli into bite size pieces and add to the pan.

6. Wash beetroot greens thoroughly, chop and add to the pan.

7. Allow to wilt and then add chilli, tamari, sesame oil, nut butter and holy basil leaves.

8. Skewer the marinated chicken onto 4 skewers.

9. Cook on a hot griddle or BBQ for around 15 mins, turning regularly until golden and cooked through.

10. Plate up stir fried vegetables into wide bowls, top with chopped spring onions and chicken skewers.

Lemon almond scones with berry jam

Serves - 8

When fresh berries are in season and you fancy a treat, these low carb scones with fresh sugar-free jam makes the perfect cream tea that won't raise your blood glucose levels.

The scones are flourless and only have a small amount of sweetener added. The jam is made from fresh berries and gelatine. Citrus pectin and gelatine are both healing for the gut lining.

Serve with a little whipped cream with vanilla, or a dairy free alternative.

Ingredients

• 200g almonds (ground or flour)

• 40g coconut flour

• 2 eggs

• 100g butter (melted)

• 1 T erythritol

• 2 t baking powder

• 1 t vanilla essence

• 1 lemon (grated zest and juice)

• 250g raspberries, strawberries, cherries

• 1 T erythritol

• 1 t gelatine granules

• 3 T water

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Method

1. Preheat oven to 180 ºC / 350 F.

2. Mix all scone ingredients in a bowl.

3. Grease an 8 hole muffin tin with butter and spoon in scone batter.

4. Bake scones for 20 mins.

5. Heat strawberries, raspberries, cherries, water and sweetener in a saucepan.

6. Add gelatine granules as per packet instructions.

7. Pour into a small bowl, cool and chill in the fridge for a few hours.

8. Serve scones and jam with whipped or clotted cream.

Crab with warm zesty slaw

Serves - 3

This is a lovely fresh and light dish to have during the spring and summer months.

A mix between a pasta dish and a summer slaw salad. You can have this warm or chilled, as a main meal or starter size course in smaller portions.

Crab meat is rich in zinc, selenium, folate, B12 and omega 3 fatty acids.

Ingredients

• 250g crab meat

• 3 crab claws

• 1/4 celeriac root

• 1 courgette

• 1 carrot

• 5 asparagus spears

• 1 T avocado oil

• 2 T bio yoghurt

• 2 T paleo mayo

• 20 g flat leaf parsley

• 20 g dill

• 1 lemon (zest & juice)

• 20 g fennel bulb

• salt & pepper

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Method

1. Using a spiraliser, grater or vegetable peeler, create noodles from the celeriac, courgette and carrot.

2. Heat some avocado oil in a pan and wilt down the noodles.

3. Chop tips off the asparagus and half them. Add to the pan.

4. Using a vegetable peeler create strips from the asparagus stalks and add to the pan.

5. In a large mixing bowl, add the yoghurt, mayo, lemon zest and juice.

6. Finely chop and add herbs, fennel buld and mix.

7. Add and mix in the crab meat.

8. When the vegetable noodles are soft, add to the bowl and mix till well combined.

9. Serve warm with crab claw on top and a slice of lemon.

Papaya pavlova

Serves - 2

Papaya or Paw Paw is a tropical fruit packed full of enzymes that aid digestion and antioxidants that reduce inflammation. The orange flesh is high in Lycopene, which is great for heart health and protective against certain cancers.

Papaya seeds are high in fibre, vitamins and minerals and are useful for neutralising harmful bacteria, E. coli, Staphylococcus, Salmonella and parasites. They should be consumed in small amounts.

Ingredients

• 4 eggs whites

• 1 T powdered erythritol

• 1 T apple cider vinegar

• 10 drops vanilla stevia

• 1/4 papaya fruit & seeds (250 g)

• 200 ml whipping cream

• 1/4 vanilla pod

• pinch of cinnamon

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Method

1. Preheat oven to 180ºC / 350 F.

2. Whip egg whites in a large bowl with erythritol, stevia and vinegar to stiff peaks.

3. Spoon into nests on a baking sheet covered in parchment paper.

4. Bake for 10 mins till golden.

5. Once cooled place nest on serving plates.

6. Whip cream with the seeds from the vanilla pod.

7. Cup papaya into cubes, removing skin and reserving seeds.

8. Cover meringue nests with whipped cream, papaya cubes and seeds.

9. Dust with cinnamon.

Pollock with celeriac purée and wild garlic sauce

Serves - 2

Spring is such a wonderful season, when everything begins again and we start to get bright, sunny and warmer days.

The produce shop is stacked full of seasonal treats like wild garlic and purple sprouting broccoli.

Pollock is a wonderfully flakey white fish and a great alternative to cod as it’s very sustainable and recommended as a species we should be eating more of. Buy line-caught and netted day boat fish.

A great source of vitamin B12, phosphorous, and selenium.

Ingredients

• 2 Pollock fillets (170 g per person)

• 1/2 celeriac root

• 50 g leek

• 75 g wild garlic

• butter

• 100 ml coconut cream

• 120 g purple sprouting broccoli

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Method

1. Preheat the oven to 180ºC / 350 F

2. Peel and dice celeriac root, and add to a pan of boiling water with a pinch of pink salt. Simmer for 20 mins.

3. Place pollock fillets in a ceramic dish with a splash of water and a knob of butter. Bake in the oven for around 15 mins.

4. Wash and chop leek and add to small pan with a knob of butter. Sweat till slightly coloured.

5. Wash wild garlic and add to the leek and cook till wilted.

6. Add coconut cream and cook for 5 mins then blend using a stick blender.

7. Drain celeriac and add back to the pan with a knob of butter, salt and pepper. Blend with a stick blender.

8. Spoon garlic sauce onto each plate and spread around with the back of a spoon.

9. Scoop the celeriac puree into the middle and top with pollock fillet.

10. Serve with a side of purple sprouting broccoli.