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Testimonial - Gall bladder removal operation avoided

Sat, 12 Jul 2025 15:11:46 GMT

Gallbladder removal avoided

I had intense pain under my right rib after eating , so painful it resulted in me having time off work after having repeated episodes. After a particularly bad episode which resulted in me vomiting and being sent to A&E due to the pain, I had am ultrasound and was diagnosed with gallstones. I was sent home with little to no information and told I would hear in 3-4 months about an operation date for a gall bladder removal.

I heard from a colleague that this can be addressed naturally and called Kirsty in March, not long after I had been diagnosed. We had one phone appointment, which was very thorough and made me feel at ease talking about the issues I’d had and the potential treatments that could help me. Kirsty was very informative and explained everything clearly, helping to demystify some of the medical jargon and helping me to understand my own body. Following the phone call I received a dietary and supplement plan, which was easy to understand and follow. The plan was clearly set out as to what I needed to take and when.

With her her knowledge of the benefits, quality, dose and timing of supplements, Kirsty also reviewed by exiting supplements and helped me streamline what I was taking and in some cases remove some that weren’t adding any benefit.

As part of the plan there were new supplements specifically for my gall bladder symptoms , which I have been now taking for over 3 months. At my recent medical consultant appointment I discussed my approach and they are happy for me to not have surgery for my gallstones and to continue to manage them naturally, which is a great result for me.

More importantly, I haven’t had any flare ups of my gallbladder symptoms whilst following the plan, which has meant I have less anxiety or worry about them and I am able to enjoy foods, with the knowledge of knowing what works for me.

I have already recommended Kirsty to friends and family, and I highly recommend giving Kirsty at Optimise Nutrition a call to see how she can help you.

Mini breakfast quiche

Sun, 05 Jan 2025 16:55:54 GMT

This is one of my current favourites.

Batch make and put what you don’t need in freezer to grab and go on busier days. Great balance of protein, natural fats and veg!

If using a non silicon muffin pan, I find using baking paper is easier ( scrunch baking paper squares into muffin holes) other wise the egg sticks to everything ( teflon/ standard paper muffin cases etc)

Into the bottom of muffin cases

• Grease tray lightly with odourless coconut oil or light olive oil
• if using baking paper scrunch into holes and the add
• 1 ¼ cups chopped broccoli (114 g/ 4 oz)
• 2 tbsp freshly chopped parsley
• 1/2 pack streaky smoked bacon or smoked lardons fried first till crispy and chopped into small pieces - or leave out if veggie, maybe add in baby tomatoes instead?

Then Mix / whisk together and pour on top

• 6 large eggs
• ½ cup grated Parmesan cheese (45 g/ 1.6 oz) – Or for those dairy intolerant many find sheeps cheese is more easily digested so 20-30g manchego or pecorino, and maybe just10g of parmesan
• ½ tsp salt (I like pink Himalayan)
• ¼ tsp black pepper
• ½ cup heavy whipping cream (120 ml/ 4 fl oz) – or for dairy intolerant I use Graces premium coconut milk

put in oven at 180oC for 15-20 mins. Jobs a good un !

Approximate macros per mini quiche with bacon - Protein 10g, Fat 9g, Carbs 1g.

First Published Jan 2018

Clean blueberry and lemon muffins

Fri, 03 Jan 2025 18:43:31 GMT

These are a standard of mine, quick to make, nice to eat, as it should be.

Recipe – Clean blueberry and lemon muffins

These are a standard of mine, quick to make, nice to eat, as it should be. Friends and colleagues have tried them and give me the thumbs up. So this is healthier eating without the hardship. They also freeze well so you can batch make and take as you need.

This is a Hemsley and Hemsley recipe that I have adapted with lemon for extra zing.

If using a non silicon muffin pan, grease with coconut oil and line with baking paper ( just cut into squares scrunch into muffin holes) other wise the egg tends to stick to everything ( teflon/ standard paper muffin cases etc)

Ingredients

• 6 large free range eggs

• 60g of melted odourless coconut oil

• 50g - 60g of coconut flour

• 1tsp good quality vanilla essence

• 1 – 2 tbps of maple syrup. I find 1tbsp is enough for me, but if baking for friends or family I use 2.

• Pinch of sea salt

• Zest of 1 lemon, plus ½ lemon juice

• 150-200g blueberries ( use frozen if you can’t get fresh)

• ½ tsp bicarbonate of soda*

• 2 tbsp unpasturised apple cider vinegar ( this is milder than most varieties)* or lemon juice

* if you don’t have these 2 you can always substitute with 1 tsp baking powder ( just note this is not always gluten free)

Combine everything other than blue berries and zest in a bowl. Mix together by hand or in a mixer till smooth and wait a few minutes. Coconut flour is very absorbent, you want a cake mix consistency, so it just flows off your spoon, not like thick mashed potato!. So start with 50g of flour, if it looks ok then 50g is enough, if not/ too runny you can always add a little more flour

Once mixed fold in blueberries and lemon zest and spoon into your pre - greased muffin pan

put in oven 180oC for 15-20 mins

Macro nutrients per muffin serving ; Protein 5g, Fats 8g, Carbs 5g

First Published Jan 2018

Wired ? poor sleep? Improved function? Magnesium could be what you are missing

Thu, 02 Jan 2025 17:36:48 GMT

Magnesium is the fourth most abundant mineral in the body, every cell in your body contains it, and needs it to function. Magnesium is involved in more than 300 metabolic reactions in the body (1), including

· Energy creation: Helps convert food into energy.

· Nervous system regulation: Magnesium has a calming influence, regulating neurotransmitters, that send messages throughout your brain and nervous system, and can help sleep and aid depression (2)

· Protein formation: Helps create new proteins from amino acids.

· Gene maintenance: Helps create and repair DNA and RNA.

· Muscle movements: As part of the contraction and relaxation of muscles.

Magnesium is safe and widely available

The Nutrient Reference Value (NRV) for Magnesium in the EU is 375mg a day. In the U.S the recommended daily intake (RDI) is 400–420 mg per day for men, and 310–320 mg per day for women.

Studies suggest that about 50% of people in the US and Europe get less than the recommended daily amount of magnesium ( 3 & 4). Why? We can’t say for certain but is thought to be due to depleted soils and over refining that reduces mineral content.

Some stomach, kidney and pregnancy medically diagnosed conditions can also reduce magnesium availability (5). For all medical conditions it is important to consult your GP first.

You can get magnesium from both food and supplements.

Food Sources

The following foods are good to excellent sources of magnesium: (6)

· Pumpkin seeds: 46% of the RDI in a quarter cup (16 grams).

· Dark chocolate (70–85% cocoa): 33% of the RDI in 3.5 ounces (100 grams).

· Black beans: 30% of the RDI in a cup (172 grams).

· Quinoa, cooked: 33% of RDI the in a cup (185 grams).

· Halibut: 27% of the RDI in 3.5 ounces (100 grams).

· Almonds: 25% of the RDI in a quarter cup (24 grams).

· Cashews: 25% of the RDI in a quarter cup (30 grams).

· Mackerel: 19% of the RDI in 3.5 ounces (100 grams).

· Avocado: 15% of the RDI in one medium avocado (200 grams).

· Salmon: 9% of the RDI in 3.5 ounces (100 grams).

Supplements

Magnesium can is readily absorbed through the skin. For this you can

· Soak for 20 mins in a warm bath with 500g of epsom salts

· Spray magnesium oil straight onto skin – spray onto your feet at bedtime for maximum absorption and a great sleep

Alternatively

· Take high bioavailability ( high absorption in your stomach), such as a chelated magnesium supplement, avoid magnesium oxide which is very low absorption

References

1. Magnesium in Prevention and Therapy. Gröber et al 2015 .Nutrients.Sep 23;7(9):8199-226.

2. Magnesium in depression. Serefko et al 2013. Pharmacol Rep. 2013;65(3):547-54.

3. Suboptimal magnesium status in the United States: are the health consequences underestimated? Rosanoff et al 2012. Physiol Rev. . Mar;70(3):153-64.

4. Safe Upper Levels for Vitamins and Minerals, May 2003, Expert Group on Vitamins and Minerals

5. http://bestpractice.bmj.com/best-practice/monograph/1137/overview/aetiology.html

6. Authority Nutrition - 10 Evidence-Based Health Benefits of Magnesium

Recipe - Clean courgette, lime and poppy seed muffins

Thu, 02 Jan 2025 17:34:58 GMT

This weeks experiment – fresh and zingy taste. Colleagues approved and asked for recipe so here goes

Ingredients

• 6 large free range eggs

• 60g of melted odourless coconut oil

• 50g of coconut flour

• Juice and zest of 2 limes

• 1 courgette (around 100g) grated

• 1 tbsp poppy seeds

• 1 – 2 tbps of maple syrup. I find one is enough for me but if baking for friends or family I use 2.

• Pinch of sea salt

• ½ tsp bicarbonate of soda

• 2 tbsp unpasturised apple cider vinegar ( this is milder than most varieties)

Combine everything other than courgette, poppy seeds and zest in a bowl. Mix together by hand or in a mixer till smooth and wait a few minutes.

Once mixed fold in zest and courgette and spoon into your pre - greased muffin pan

Put in oven 180 ^o C for 15-20 mins

Macro nutrients per serving ; Protein 5g, Fats 8g, Carbs 12g

First Published June 2019

Recipe - Celeriac and Cavolo Cabonara

Thu, 02 Jan 2025 17:30:46 GMT

Quick, easy, tasty, need I say more... Cavolo nero is a kale with lower oxalates so good for those on a low oxalate diet. This is also Low lectin if you use sheeps cheese ( pecorino or manchego). This also works for keto and low carb .

Serves 2

· 6 rashes quality streaky bacon

· 8-10 leaves of Cavolo nero (more if you like…)

· 4 medium free range eggs

· Juice ½ lemon

· 40g grated pecorino, manchego or parmesan)

· ½ a large celeriac, spiralized into noodles

· salt and black pepper

1. Pre heat the bacon so its crispy and cut into pieces

2. Put celeriac noodles in boiling salted water for around 2 minutes, add cavolo nero after 2 mins – celeriac cooks for 4 mins total

3. In a separated bowl mix eggs, grated cheese and lemon juice and good grind or two of pepper

4. Drain celeriac/ kale when cooked, then put back in empty/warm pan, mix in eggs mixture till warmed through, just a gentle heat – don’t scramble the eggs)

5. Serve and sprinkle chopped bacon on top

Approximate Macros per serving ( approximate 35g Protein, 30g Fat, 6g Carbs)

First Published Feb 2018

Guided Ketogenic diet ? – what is it, how does it work?

Thu, 02 Jan 2025 17:25:12 GMT

Guided Ketogenic diet ? – what is it, how does it work?

Humans are evolutionary adapted to use any of the macro nutrients (fats, proteins, carbohydrates) for energy.

Ketosis is a metabolic state in which your body uses stored fat rather than carbohydrates as your main energy source.

Ketogenic diets are being used not only for weight loss but also as a tool for metabolic healing. This is because ketosis

· Takes the reliance off the adrenals for blood sugar regulation ( therefore benefits those with blood sugar/ insulin resistance problems) ¹

· Resets leptin, the hormone that controls appetite and also energy expenditure, so helps to regulate energy balance, which is important to support healing

· Aids weight loss. Ketogenic diets can yield greater weight loss over medium carbohydrate diets ^{2, 3} and low fat, medium carb diets ^4,5 . This is because eating excess refined carbohydrates leads to fat storage. High natural healthy fat intake leads to fat loss

· Promotes fat cycling, rather than storage, can also encourage elimination of any fat soluble toxins stored in your fat cells ⁶

· Originally designed to offset excitatory brain agitation in epilepsy, ketosis calms the neural activity and is also being used for Alzheimers, Parkinson, migraines and other neural degenerative diseases ⁷

· Ketones are anti inflammatory so drive down any other inflammation to allow healing and this is being investigated for reducing cancer tumours ^7,8,9

However! , there are however pitfalls and this needs to be entered with caution and guidelines so you don’t do yourself more harm than good. This includes

- Getting the right balance of nutrients with a high fat, moderate protein and low carbohydrates

- Guidance for transition into ketosis as unguided this can be stressful on the body

- Making sure you are not in ketosis long term as this can down regulate your metabolism

- Consideration of adaptations of the ketogenic diet for those undertaking cardio/ aerobic/ athletic training

I had a step change in my own health when following a guided ketogenic diet. If you are interested in trying a guided ketogenic diet to help your health then please feel free to get in touch .

1. Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Boden G , Sargrad K , Homko C , Mozzoli M , Stein TP . Ann Intern Med. 2005 Mar 15;142(6):403-11.

2. Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. Johnstone AM , Horgan GW , Murison SD , Bremner DM , Lobley GE . Am J Clin Nutr. 2008 Jan;87(1):44-55.

3. Body composition and hormonal responses to a carbohydrate-restricted diet. Volek JS , Sharman MJ , Love DM , Avery NG , Gómez AL , Scheett TP , Kraemer WJ . Metabolism. 2002 Jul;51(7):864-70.

4. Twelve-month outcomes of a randomized trial of a moderate-carbohydrate versus very low-carbohydrate diet in overweight adults with type 2 diabetes mellitus or prediabetes. Saslow LR , Daubenmier JJ , Moskowitz JT , Kim S , Murphy EJ , Phinney SD , Ploutz-Snyder R , Goldman V , Cox RM , Mason AE , Moran P , Hecht FM . Nutr Diabetes. 2017 Dec 21;7(12):304.

5. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. Brehm BJ , Seeley RJ , Daniels SR , D'Alessio DA . J Clin Endocrinol Metab. 2003 Apr;88(4):1617-23.

6. Fats that heal and Fats that Kill , Udo Erasmus, Alive books, 1993

7. Potential for diet to prevent and remediate cognitive deficits in neurological disorders. Francis HM , Stevenson RJ . Nutr Rev. 2018 Jan 15. doi: 10.1093/nutrit/nux073. [Epub ahead of print]

8. Obesity and tumor growth: inflammation, immunity, and the role of a ketogenic diet. Wright C ¹ , Simone NL . Current Opinion in Clinical Nutrition & Metabolic Care: July 2016 - Volume 19 - Issue 4 - p 294–299

9. The calorically restricted ketogenic diet, an effective alternative therapy for malignant brain cancer. Zhou W , Mukherjee P , Kiebish MA , Markis WT , Mantis JG , Seyfried TN . Nutr Metab (Lond). 2007 Feb 21;4:5.

Turkey, apple, fennel and lime patties

Thu, 02 Jan 2025 17:14:01 GMT

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method

Loosely chop apple, fennel, and apple, and blitz in a blender

Makes 4 patties- Easy to double up recipe if needed.

- Each patty = 91 kcal, 13g Protein, 8g Carbs , 1g fat
- Keto or watching your carbs? just do with no apple… 81 kcal, 13g Protein, 6g Carbs , 1g fat

Ingredients

· 140g of turkey mince

· 40 g shallots –( around 3 small)

· 60g Fennel bulb ( around ½ bulb)

· 75g Granny smith ( around ½ an apple)

· 1tsp fennel seeds

· ½ cream of tartar powder ( helps bind)

· ½ lime juiced

· salt and pepper

Add to mince, and remaining ingredients. Massage together

Form into palm size patties – you may need to wring out the moisture a little by squeezing between palms and discarding the juices. There will be less squeezing if you omit the apple.

Pan fry in olive oil - add to evening meal or lunches. Served here with roast celeriac chips sauerkraut, green salad of rocket, cavolo nero & courgette. Drizzle with olive oil/ lime and lemon juice vinagrette.

What are Oxalates?

Thu, 02 Jan 2025 16:55:55 GMT

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What are Oxalates?

Oxalates are a protective mechanism from plants to discourage animals from eating them too much. When consumed in excess or when the body is not working at optimal function, they can accumulate in the body.

How do they impact the body?

Tiny oxalate crystals accumulate in different places in different people. The most commonly known oxalate accumulation is as kidney stones. However crystals can also

settle beneath the skin (and therefore suffer from 'mystery' eczema and has also be linked to vulvodynia)

store in the joints (and therefore suffer from 'mystery' pain in the knees, hips, etc).

store in the central nervous system, which is where they can cause all sort of symptoms (from poor balance, anxiety to poor memory).

Food sources

Oxalates are found in a range of foods, some of the highest quantities are in spinach, beetroot, dark chocolate and almonds. So whilst some people can benefit from these in their diet , others won't – we are all different. So if you are in ill health, maybe hold back on the spinach smoothies….

How do you know you have oxalate accumulation?

Well you often don't!. When the body is high in oxalates, we see raised levels in the urine as the body tries to eliminate them. Some people can see their crystals as their urine sparkles, so check by shining a light on the toilet bowl or hold a urine sample to the light ( disco wee!).

For me this wasn’t the case ( no disco wee). When running an Organic Acid test with my nutritionist Marek Doyle too look for clues for what wasn't working well and could be contributing to my CFS, we saw my oxalates were very high. We then instigated an oxalate protocol. Improvement is not always instant, as the oxalates come out in waves, know as ‘dumping’ where you can feel worse, then better again. However, over the months I noticed an improvement in my health. For me this was a part of my healing journey ( look out for my mould/ VCS article to come) , for others this is the key blocker to regaining their health.

My organic acids results in 2014 showing high oxalates - see marker 21 out of range

My Organic acid retest in 2019 showing back in range

Oxalates are not a forever thing, now I have cleared my accumulation I can eat occasional high oxalate food, I just do so in moderation

The Organic Acid Test (OAT) is a great comprehensive nutritional screen that I recommend, which can pick up if oxalates and other issues such as your detoxification pathways, energy pathways and gut health are all in optional range. If you are interested in testing them please contact me.

First Published Jan 2020

Low carb gluten free Focaccia

Wed, 01 Jan 2025 18:43:30 GMT

If like me you haven’t had bread for years this is a massive treat!. I adapted a recipe from https://ketodietapp.com/ to reduce the carbs and up the fat and give macros below. Again freezes well , and eat cold or with a quick reheat before serving.

Dough

· 4 large eggs

· *40g/ 2 heaped tbsp plain whole milk yogurt - see note for paleo

· 40 g coconut flour

· 10g psyllium husks

· ½ tsp salt

· 1 tsp gluten-free baking powder

· 15ml (1 tbsp) olive oil

Toppings:

· 40g sliced kalamata olives

· 2 tbsp minced herbs (rosemary, sage, thyme, etc)

· 30 ml / 2 tbsp extra virgin olive oil

· pinch of salt

*Note: For paleo dairy-free, try plain coconut yogurt, or try coconut cream mixed with 1 teaspoon of lemon juice.

Instructions

1. Preheat oven to 375 F (190 C) and line a baking sheet with parchment paper.

2. In a large bowl whisk together the eggs, 15ml olive oil and yogurt. Stir in the dry ingredients until a thick ball of dough forms.

3. Transfer the dough to the baking sheet and form into a rectangle about ½-inch (2 cm) thick.

4. Add the herbs, a pinch of salt, and the olive oil to a small pot and place over low heat just until the herbs become fragrant.

5. Top the dough with the olives and drizzle the olive oil over the top.

6. Bake for 15 minutes then slice to serve. Store at room temperature for up to 3 days.

Macros if cut in to 6 squares – 7g protein, 15g Fat, 5g carbs each

First Published Feb 2018

Dark and feisty ginger bread

Wed, 01 Jan 2025 18:35:42 GMT

I have been getting good feedback on this ginger bread so thought I would share the recipe. I adapted a Hemsley and Hemsley recipe to reduce the carbs, and reduced the almond flour and added coconut flour for a low oxalate version

Ingredients

Serves Makes 1 loaf in a 9" x 5" bread pan

50g grass fed butter, melted

1 large green or 2 small green banana

1 tbsp of pure maple syrup

2 tbsp black treacle or molasses

⅓ tsp of allspice

¼ tsp of ground nutmeg

2 tbsp of ground ginger – yes the cake can handle it aslong as you can!

2 tsp of ground cinnamon

1 tsp of vanilla extract

5 medium eggs

1 pinch of sea salt

½ tsp of bicarbonate of soda

30g coconut flour

50g ground almonds

25g ground flaxseed (if you don't have a food processor/blender just use it whole)

20g fresh peeled ginger, finely grated - essential for extra kick!

Method:

1.Preheat oven to 170C.

2. Melt the butter in a small saucepan, add the maple syrup, treacle/ molasses and stir until mixed. Allow cooling slightly.

3. In a mixing bowl mash the bananas to a pulp with a fork. Add the, spices, vanilla, eggs, salt and bicarbonate of soda. Mix well with a whisk.

4. Add the coconut flour, almond flour, ground/whole flaxseed, and butter/ treacle mix and mix thoroughly. Or put all the ingredients into a blender or food processor – the texture will be smoother.

5. Line the tin bread tin (9″x5″) with greaseproof baking paper.

6. Pour the batter into the tin and bake for 45 mins at 170C, a skewer inserted into the centre should come out dry. Cover the top with baking paper after an 30 mins to stop the top from burning.

7. Remove from the oven and allow to cool a little. Serve warm or at room temperature on its own or with some lightly salted butter.

8. Store the bread covered in the fridge (remember there is no sugar or preservatives!) for up to a week or slice and freeze – that way you can have a slice at a time.

Jul 1, 2018

Sweet potato brownie

Wed, 01 Jan 2025 17:51:58 GMT

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Is Mould/ Mold stopping you healing?

Wed, 01 Jan 2025 17:27:16 GMT

Is Mould/ Mold stopping you healing?

Mould ( in the UK) , also known as Mold in the USA , is a categorised by the UK 2004 Government Housing Act Report , 'Housing Health and Safety Rating System (HHSRS)' (ref 1) as a hazard to health, amongst other health hazards such as asbestos and carbon monoxide

It's not the mould you can see that’s a problem, it’s the dead and airborne mould, bacteria and other “invisible” contaminated fragments & mycotoxins that you inhale which are considered the greatest health hazard.

The tiny spores can pass through the blood brain barrier cause metabolic chaos. Symptoms include – fatigue, brain fog and headaches. Increased sensitivity/ allergies

An estimated 25% of the western populations have a mutation in he HLA gene that mean they can’t eliminate mould

There are various lab tests that cost £250-£700 to determine mycotoxins.

However the Visual Contrast Sensitivity test ( VCS) is a an affordable proxy, for biotoxin accumulation. This is because biotoxins accumulate in the optic nerve and impair visual contrast ( black/ grey on white)

The VCS has low false positives ( around 98%) , high false negatives (around 10%)

Biotoxins removal gave me a massive step change in my NE/ CFS recovery

Below are my VCS test results. Initially in 2017 where you can see my results ( red line) are considerable below the healthy populations response ( grey line). I was exposed to mould as a child and remember it growing on the walls.

After following a fat cycling ketogenic protocol, to mobilise the toxins stored in the fat cells, we then used natural binders to pull the biotoxins out and allow elimination form my body.

In 2018, though still not a perfect trace, I felt substantially better with massive shift in my brain fog and general resilience to life

It took until 2019 to get full clearance, where now brain fog is happily a thing of the past

The VCS test is a great screen for biotoxin mould/ mold accumulation. If you are interested in testing them please contact me.

References 1. https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/1581..

First published May 2023

Mint Choc Avocado Mousse/ Ice Cream

Wed, 01 Jan 2025 17:10:32 GMT

Great non dairy ice cream substitute

MINT CHOC AVOCADO MOUSSE/ ICE CREAM (SERVES 6)

Prep time: 20 minutes
Chill time: 2 hours

Makes 6 small portions

Adapted from Dr Gundrys Plant paradox recipe

WHAT YOU’LL NEED:

· 200ml coconut cream (BPA-free) – I use Graces Thai premium

· 1/2 tsp instant coffee powder or finely ground espresso beans ( I use decaff instant)

· 2 tbsp (non-alkalized) unsweetened cocoa powder ( I use Organic Green and Blacks)

· 5g of xylitol or 15g of maple syrup

· 1-2 Haas avocados, peeled and pits removed ( depend on size 2 small or 1 large)

· 1 tsp pure/ quality vanilla extract ( I use Nielsen Massey)

· 1 tsp pure/ quality peppermint extract ( I use Nielsen Massey)

WHAT TO DO:

1. Put a small portion ( say 50ml) coconut milk, sweetener, coffee and cocoa powder in medium saucepan. Whisk over medium heat and mix until blended.

2. Take off the heat and the mix in the remaining milk, allowing to the mixture to cool.

3. Transfer to a food processor or blender. Add vanilla and mint extract & avocados. Blend until smooth.

4. Pour into a bowl, cover, and refrigerate for 2 hours, until cool.

5. Optional you can grate 85% dark chocolate on the top

6. You can also freeze to a firmer consistency and serve later. To do so, transfer to a metal or glass container a

Approx. macros per serving

Assumption 200g avocado and 15ml of maple syrup

Calories 152 Kcal, Fat 12g, Carbs 7 g, Protein 2g

originally posted March 2022

Low Carb, Keto, Paleo Ginger Biscuits / Cookies

Wed, 01 Jan 2025 17:06:37 GMT

I love the smell when my daughters cook Delia Smiths Ginger bread biscuits, so I have sort of morphed it with the Hemsley and Hemsley recipe to make a low carb/ Paleo/ keto version

To make up for the lack of sugar you need to max the ginger, they are fiery but satisfying. You may wish to adapt the sweetener and ginger depending on your taste, but below gives you 2g carbs a biscuit

WHAT YOU’LL NEED:

· 10g of black treacle

· 10g of date syrup

· zest of an 1 unwaxed lemon and ½ unwaxed orange

· 1 - 2 tablespoon ( 15-30ml) of water

· 1 -2 tablespoon/ 15-30g of ground ginger ( yes tablespoons!)

· 1 tsp of cinnamon

· ¼ teaspoon ground cloves

---------------------------------------

· 50g of coconut oil

· 50g of grass fed butter ( Vegan option - substitute for another 50g of coconut oil)

· 1 tsp vanilla extract

· ½ teaspoon bicarb

---------------------------------------

· 225g of ground almonds

WHAT TO DO:

1. Put the treacle, date syrup, water, spices and zest together in a large saucepan.

2. Then bring them to boiling point, stirring all the time. You want a paste so if too dry add more water

3. Now remove the pan from the heat and stir in the butter / coconut oil (cut into lumps) and the bicarbonate of soda and vanilla

4. Next stir in the almonds gradually until you have a smooth manageable dough – add a little more almonds if you think it needs it.

5. Leave the dough covered in a cool place to become firm (approximately 30 minutes).

6. Pre-heat the oven to 150°C, gas mark 4. ** note almond burns quick so you don't want a high temperature

7. Roll the dough out between 2 squares of baking paper, to around 3mm , cut out with a circular cutter and place on a baking sheet lined with more baking paper

8. Bake near the centre of the oven, one sheet at a time, for 10–15 minutes. Keep an eye on them as the almonds can suddenly burn , so you may have to remove the outer ones first

9. Leave them to cool on the baking sheet for a few minutes before transferring them to a wire cooling rack.

Approx. macros per serving

Assumption for macros: 18 biscuits

Calories 121 Kcal, Fat 11g, Carbs 2 g, Protein 3g

originally posted March 2021

Flaxseed loaf

Wed, 01 Jan 2025 16:49:20 GMT

Flax loaf is great low carb addition to any meal but I enjoy with breakfast . Try Savoy cabbage with olive oil as a low oxalate alternative to spinach

No tomato if doing strict low lectin , thankfully I can now tolerate

Ingredients:

- 100g / 1/2 Cup Flaxseed ground

- 2 Eggs

- 1/4 cup or 65ml Cup Water

- 1/4 Cup either melted butter, melted coconut oil or olive oil

- 1/2 teaspoon bicarbonate of soda

- 1/2 Teaspoon Salt

- 15 ml / 1 tablespoon apple cider vinegar

- 1/2 teaspoon fennel seeds ( optional)

Instructions:

- Preheat the oven to 150 degrees C. You need a medium heat as you don’t want to over cook flax. Slow and low is the trick with flax. Too high heat and it will smell 'fishy'

- Grease a 1lb bread tin with butter/oil and line with parchment paper.

- Whisk the eggs until light and frothy.

- Add the butter/oil and water and mix well.

- Add the flax, salt , bicarbonate, fennel and vinegar and mix well.

- Put the mixture into the loaf tin and bake for 40-50 mins until firm.

Microwave Fennel & Flaxseed Muffin

Wed, 01 Jan 2025 16:45:24 GMT

Great bread alternative at breakfast. I often make 2 muffins and then slice in 2 eat half at at time. UPDATED! now with almond flour as this gives a lovely crumb if you toast them

Serves 2 Prep time: 3 minutes Cook time: 1 minute

· 1/4 cup/ 50g ground flaxseed

· 1 teaspoon seeds of your choice - I like fennel & caraway mix

· 2 large pastured or omega-3 egg ( if doing low lectin, otherwise any egg)

· 1 tablespoon coconut oil ( I use biona odourless) or olive oil

· 1 teaspoon gluten free baking powder

· salt and pepper to taste

· water to loosen

Grind fresh flaxseeds in a coffee grinder or small blender/ chopper . Flaxseeds should have a nutty taste. If it tastes or smells really unpleasant, it means the delicate oils in the flaxseed have gone off and should be discarded.

Place all the ingredients in a bowl , mix well with a fork or spatula. Let it sit for a few seconds.

if the mixture is thick add some water to loosen ( often 2-3 tablespoons), you are looking for a firm/thick batter, it should pour but not be runny

Then place in two glass ramekins, Microwave on high for 1 minute. Check and cook for another 1 minute if the muffin appears still wet in the centre.

Using a pot holder, remove the ramekin from the microwave and invert, shaking out the muffin. Let cool for a couple of minutes before eating.

These can be cut in half and toasted, or stored in the fridge for the next day

Two Fat bomb recipes - Lemon and passion fruit . Cashew and cardamom

Mon, 01 May 2023 16:03:01 GMT

Good for those doing keto and trying to get extra good oils in

Lemon and Passion Fruit

20g Cacao butter
30g coconut butter/ bliss/cream ( 3 names - same thing! - I use biona)
60g coconut oil ( i use Biona odourless)
1-2 tbsp wax free lemon zest
½ - 1 lemon juice to taste
½ passion fruit
pinch of salt ( I use Maldon flakes)

melt Cacao butter first, then add coconut oil and coconut Butter cream

· stir well then add zest and fruit juice a little at a time constantly stirring so it doesn’t split

· pour into ice cube tray , freeze to set , then pop out of tray and store in fridge

each fat bomb 51kcal, 5g fat, 0g protein, 1g carb

originally posted May 2023

Cashew and cardamom fat bomb

o 60g raw cashews

o 30g almond flour

o 3 tablespoons/ 45 g coconut butter,

o 60g coconut oil butter

o 35g Cacao butter

o 50g coconut butter

o o 1 teaspoon pure vanilla extract

o 1 teaspoon lemon zest

o 1 teaspoon cardamom

o 1 teaspoon ground ginger

o 1 date, pitted & chopped

o pinch of salt ( I use Maldon flakes)

· melt Cacao butter first, then add coconut oil and coconut cream/butter

· whizz cashew and date in a blender

· then add all ingredients into ,melted oil mix, stir

· pour into ice cube tray , freeze to set , then pop out of tray and store in fridge

·each fat bomb 82kcal, 8g fat, 1g protein, 2g carb

Cheese and black pepper 'muffins' with poached eggs

Wed, 22 Mar 2023 16:36:26 GMT

⭐️Great for breakfast – not crispy like a true muffin but a good substitute

Keto Parmesan and pepper English/ breakfast ‘muffin’

For each muffin
o 1 egg
o 1 tbsp milk or milk substitute
o 1tbsp olive oil
o 10g coconut flour
o ¼ tsp baking powder
o salt and lots of ground black pepper - for low oxalate version use white pepper
o 10g grated parmesan
o 10 g grated cheddar

⭐️· mix in bowl, put in small glass ramekin and microwave on medium heat for 2 mins ( or more till mixture has set)

⭐️· take out ramekin, slice and toast ( note it wont be crispty, but will be slightly toated on oustide)

Mar 22, 2023