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People will be wondering what has you so chirpy early in the day! Made with coffee, raw cacao, chia seeds and hazelnuts, with fruity hums of banana, this delectably thick, chocolatey smoothie bowl will give you a natural hit of dopamine — the ‘happy’ hormone. Think about all the good fats and complex carbohydrates found in banana and nuts, then times them by two, and you’ll find yourself powering through your day like a Russian gymnast, performing effortless backflips, half turns and triple twists.
30 ml (1 fl oz) shot of espresso coffee or dandelion tea
1 tablespoon chia seeds
2 tablespoons raw cacao powder
1 tablespoon food-grade diatomaceous earth (see page 43), such as my Love Your Gut Powder (optional)
1 frozen banana, sliced
40 g (112 oz/14 cup) hazelnuts (or any nuts of your choice), soaked and roasted
125 ml (4 fl oz/12 cup) Coconut Milk
125 ml (4 fl oz/12 cup) Almond Milk, or other non-dairy milk of your choice
toppings of your choice, to serve
Pour the coffee or dandelion tea into a small bowl, add the chia seeds and let them sit for a few minutes. Transfer to a high-speed blender.
Add the cacao powder, diatomaceous earth (if using), banana and hazelnuts. Pour in the coconut milk and almond milk and whiz until there are no lumps; the mixture can be quite thick. If your blender is struggling, add extra almond milk or water in small amounts to help it along.
Pour the smoothie into a bowl or serving vessel; we’ve used half a coconut shell. Garnish with your choice of toppings — fresh banana slices, a sprinkling of mixed nuts and seeds, shaved fresh coconut, micro herbs — and dig in!
The great thing about a smoothie bowl is that you can add any type of sneaky green, and never taste the difference. Try a handful of baby English spinach, kale, avocado or even frozen peas, to get a headstart on your vegie intake for the day. PS: You don’t need to add the coffee if you don’t want to — or you can use a decaffeinated version instead.
Food-grade DIATOMACEOUS EARTH is a natural cleanser that helps lessen toxic build-up in the colon and remove heavy metals, also sweeping toxins, pathogenic bacteria and parasites from the body. A flavourless plant-based powder, it is made from the fossilised remains of diatoms, a type of hard-shelled algae, and can be added to smoothies, sprinkled on cereal or soups, or stirred into your morning porridge. I suggest starting with 1 teaspoon daily, building up slowly to 2 tablespoons a day. My Love Your Gut powder (see Appendix) is organic and the highest grade, best-quality product I’ve found.
Eggs and turmeric are a match made in heaven. Here are two simple ways to enjoy a sprinkling of turmeric’s golden medicinal magic.
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2 tablespoons extra virgin olive oil or coconut oil
3 garlic cloves, crushed
1 small brown onion, chopped
4 free-range eggs, whisked
1 tablespoon wheat-free tamari
12 teaspoon ground cumin
2 teaspoons ground turmeric, or to taste
2 tablespoons nutritional yeast flakes
basil or mint leaves, to serve
Heat the oil in a frying pan over medium heat. Sauté the garlic and onion for about 5 minutes, or until the onion is translucent.
Add the eggs and stir, then add the tamari, cumin and turmeric. Cook for about 3–4 minutes, stirring continuously.
Sprinkle with the nutritional yeast, tear the herbs over and serve.
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A Sunday roast has been a ritual throughout the centuries, but in this busy day and age we sometimes forget how important and special the slow enjoyment of ritual meals can be. So, bring back the Sunday feast with this lovely braised beef. Sit around the table with loved ones and enjoy the savoury aromas with gratitude for your life, health and relationships.
1 tablespoon extra virgin olive oil
2 kg (4 lb 8 oz) beef short ribs
2 red onions, finely diced
4 cm (112 inch) knob of fresh ginger, finely grated
8 garlic cloves, roughly chopped
2 lemongrass stems, white part only, roughly chopped
2 coriander (cilantro) roots, scraped and finely chopped
3 whole star anise
1 cinnamon stick
3 tablespoons raw honey
150 g (312 oz/12 cup) tamarind purée
80 ml (212 fl oz/13 cup) wheat-free tamari
750 ml–1 litre (26–35 fl oz/3–4 cups) good-quality chicken stock or bone broth, such as the Gut-Healing Turmeric Chicken Broth
coriander (cilantro) leaves, to garnish
Preheat the oven to 150°C (300°F).
Heat the olive oil in a large frying pan over medium–high heat. Working in batches if necessary, cook the ribs, turning occasionally, for 3–5 minutes, or until browned. Transfer to a deep roasting pan that will fit them all snugly in a single layer.
In the same frying pan, sauté the onion, ginger, garlic, lemongrass and coriander roots for 3–4 minutes, or until the onion has softened, then add the mixture to the ribs in the roasting pan, distributing it evenly. Add the star anise and cinnamon stick.
Drizzle the honey, tamarind and tamari over the ribs, then pour in the stock. Cover tightly with a sheet of baking paper, then a sheet of foil.
Transfer to the oven and roast for 212–3 hours, or until the meat on the ribs is very tender. Garnish with coriander and serve with your choice of side.
GUT-HEALING TURMERIC CHICKEN BROTH
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MAKES 1 LITRE (35 FL OZ/4 CUPS)
1 whole organic chicken
2 chicken feet, for extra gelatine (optional)
2 litres (68 fl oz/8 cups) filtered water
2 tablespoons apple cider vinegar
2 tablespoons lemon juice
1 large onion, chopped
3 celery stalks, chopped
2.5 cm (1 inch) knob of fresh ginger, grated
1/2 teaspoon ground turmeric, or grated fresh turmeric
a good pinch of Celtic sea salt
1 bunch of flat-leaf (Italian) parsley, about 100 g (3 1/2 oz)
2 garlic cloves, crushed
This broth uses a whole chicken, charged with the anti-inflammatory powers of turmeric and fresh ginger.
Put the chicken in a large stainless steel stockpot, along with the chicken feet, if using. Pour in the water, vinegar and lemon juice. Add the onion, celery, ginger, turmeric and salt, and season generously with freshly ground black pepper.
Bring to the boil over medium heat, skimming off any foam that rises to the top. Reduce the heat to the lowest setting, then cover and simmer for 2 hours.
Remove from the heat, remove the chicken from the pot and leave until cool enough to handle. Take the meat off the bones, reserving the bones and setting the meat aside for another use.
Return the bones to the pot and simmer over very low heat for 4–6 hours, checking now and then and adding a little more filtered water if needed.
Add the parsley and garlic and simmer for another 10 minutes.
Remove the bones with a slotted spoon, then strain the broth into airtight containers and refrigerate until the fat congeals on top.
The broth will keep in the fridge for 4–5 days, covered with a good layer of its natural fat. (Don’t discard the fat — it’s healthy, tasty and great for cooking with!) Alternatively, you can freeze the broth for up to 3 months.
You can freeze all the broths in this chapter in ice-cube trays, to give convenient little portions to pop into other dishes.
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This prebiotic bake is pimped up with a tangy garlic tahini drizzle. Roasting is a great way to cheer up any vegetable that may have been left in the fridge too long. The vegetables all cook at different speeds, so some are crunchier than others, which adds to the beauty of this dish.
200 g (7 oz) Jerusalem artichokes
200 g (7 oz) parsnips, peeled and quartered lengthways
300 g (1012 oz) heirloom or baby carrots, trimmed
2 leeks, white part only, washed well, cut into 2 cm (34 inch) rounds
2 red onions, cut in half, or into thick wedges
1 jicama (Mexican yam bean), peeled and thinly sliced
12 asparagus spears, trimmed
60 ml (2 fl oz/14 cup) extra virgin olive oil
aleppo pepper or red chilli flakes, for sprinkling
garlic tahini drizzle
1 garlic clove, crushed
pinch of Celtic sea salt
3–4 tablespoons tahini
3–4 tablespoons lemon juice, or more to taste
2–3 tablespoons filtered water
Preheat the oven to 200°C (400°F). Line a large roasting pan with baking paper.
To prepare the artichokes, scrub them well, but don’t peel them unless the skin seems too rough. Cut in half lengthways and immediately rub the cut surface with the cut surface of the lemon, to stop it browning.
Place all the vegetables, except the jicama and asparagus, in a single layer in the roasting pan. You don’t want to crowd the vegetables, or they won’t roast and crisp up, so use another lined roasting pan if necessary. Drizzle with the olive oil and rub to coat well.
Bake for 25 minutes, turning the vegetables once.
Add the jicama and asparagus and roast for a further 10 minutes, or until the asparagus is just cooked and all the vegetables are golden around the edges.
Meanwhile, to make the garlic tahini drizzle, mash the garlic and salt to a purée, using a mortar and pestle. Transfer to a bowl and whisk in the tahini. Add the lemon juice and a little bit of the water, whisking continuously, adding a little more water each time until the sauce reaches the consistency of thick cream or runny yoghurt. Taste and adjust the seasoning.
Serve the roasted vegetables with the garlic tahini drizzle.
Note: Tahini is a paste made from lightly toasted sesame seeds. It tends to separate on sitting, especially if kept in fridge. You can bring the tahini back together by leaving the jar upside down for 15 minutes, then giving it a quick stir with a clean spoon.