Making stock for a healthy gut!

2-3 cups of home-made stock a day is a cheap and easy way to begin to repair your gut lining and is full of a tonne of nutrients. Great if you can encourage your kids to drink it too- it’s a very warming and comforting drink, my kids love it! Otherwise use it as a base for soups, stews and sauces.

Meat carcass (ideally organic), e.g. chicken, beef, lamb or fish bones
1 carrot
1 onion
1 celery
6 peppercorns
Unrefined sea salt, e.g. Celtic sea salt – to taste
1 large bay leaf
Filtered water to cover the ingredients

Method

Simply bring to the boil and simmer for 2-3 hours and you have a healthy stock! The longer you boil it the better though- I boil it for most of the day on the first day. More great news- you don’t need to refrigerate it! Simply bring it to the boil once a day to prevent bugs from growing and keeping it fresh. You can keep it going for a week or even longer actually! But within a week you probably would have used it all- you can keep topping it up with water when it’s running low. Enjoy!

Gut-healthy Water Kefir

So easy, and delicious! This is a way of having a perpetual supply of probiotics in your own home, populating your gut with tonnes of beneficial gut bacteria.

Buy a pack of water kefir grains online, or if you know someone that makes kefir already, they will be making surplus kefir grains each week and will happily give you some (just transport them in sugar water).
Clean a mason jar well with white vinegar- the size you use depends on how much you want to drink. We use a large mason jar at home and make kefir once or twice a week.
For a large jar, add 1.5 tablespoons of molasses sugar (e.g Billington’s) and 1.5 tablespoons of white sugar (don’t worry, the bacteria eat it all up!). Fill to the top, leaving about 2cm gap to the lid.
Stir with a wooden spoon until dissolved.
Add your kefir grains.
Take the rubber seal off your mason jar so gas can escape, then shut the lid.
Put in a corner of your kitchen, not in direct sunlight, but not in darkness.
The first time you do this and depending on the room temperature it may take a week to produce your first yield of kefir.
You will know when your kefir is ready by tasting it with a clean spoon (the whole process needs to be clean to prevent it spoiling)- it should have just a very slight sweetness and be slightly fizzy. If it tastes of vinegar it has fermented for too long. You can add natural fruit juice if this happens to help bring it back.
When it is ready, pour the kefir into a jug, through a plastic sieve to collect the grains.
Pour the kefir into clean glass bottles and refrigerate them ready for drinking.
Rinse the kefir grains once in the sieve using filtered water ideally (although doesn’t seem to be essential- we often use tap water for this part and they still grow fine!). Your kefir grains will multiply each week so either chuck the surplus, give to friends, or my kids even enjoy eating them!!
You may choose to do a second ferment whereby you add natural fruit juice like apple juice into the bottles filled with kefir. The bacteria will continue to ferment the sugar in the apple juice and you will have apple flavoured kefir! This is how my kids love it best. Otherwise, you can put fresh or dried fruit into the kefir instead of juice.
These are the basics, you will find your way with it in time. During the summer months, kefir is produced very quickly so you can use more sugar, likewise, you need less in the winter. The key thing is using a clean process, a wooden spoon not metal, a plastic sieve not metal (the grains don’t like metal, use filtered water, and the grains need sugar and minerals hence the molasses plus white sugar.

Enjoy your kefir!

Paleo or PK Diets

The following recipes make the transition to a Paleo or PK diet much easier as they offer an acceptable alternative to the sweet treats you may have been used to. Everyone is different when on a PK diet, in terms of the amount of carbohydrate they can tolerate, so you may need to adapt the follow according to your body. Similarly, gram flour is not strictly a paleo or PK ingredient but some people can tolerate it in small amounts from a gut perspective and/or from a carb perspective. Otherwise you will need to stick to coconut flour, ground flaxseed, ground almond, and psyllium husk as your base flours (chestnut flour too if you are on a paleo diet but not for a PK diet). The below recipes allow some honey or maple syrup- mostly only for a paleo diet, rather than PK- but again, some people can handle a little and still stay in ketosis- you will have to try and see, using your ketone meter.

Paleo-Keto Bread

FOR AN EXCELLENT PALEO-KETO FLAX-BREAD PLEASE BUY DR. SARAH MYHILL’S GROUNDBREAKING BOOK: ‘THE PK COOKBOOK’ WHICH CONTAINS THIS RECIPE AND A LOT OF GUIDANCE FOR PK LIVING (available on Amazon).

Method

Make 2-3 loaves at a time (so you’ll need 2-3 500g silicon loaf tins). Once cooked and cooled, cut the loaf into slices, freeze it, and then whenever you want it, you can pull out a few slices at a time and toast them. I suggest toasting on the highest setting for this bread. Slather with healthy vegan butter (eg Vegan Block from Sainsburys), or bacon fat left over from cooking, extra virgin olive oil or Biona’s odourless coconut oil. You can use almond or brazil nut butter for a spread, or the PK chocolate spread below. It is delicious with sliced avocado, salt, pepper, smoked paprika and drizzled with extra virgin olive oil and freshly squeezed lemon juice. It is also delicious with streaky bacon, avocado and sauerkraut!

The PK Cookbook has been recently updated and the new book will soon be released: ‘Paleo-ketogenic: The Why and The How’ by Dr. Sarah Myhill, which contains lots more recipes and measurements I am told!

Paleo Pancakes

Makes 12 small pancakes

3 heaped tablespoons of gram flour
2 heaped tablespoons of flaxseed
half a teaspoon of bicarbonate of soda
1 teaspoon of vanilla paste
1 dessert spoon of ground cinnamon
a pinch and a half of sea salt
1 dessertspoon of melted odourless coconut oil
A quarter of a teaspoon of natural (green) stevia powder
2 heaped tablespoons of ground almonds
unsweetened almond milk to reach a consistency that is slightly thinner than double cream.

Method

When all of the dry ingredients have been put in a medium-large size bowl, whisk until all lumps have been dispersed, then put in the coconut oil, vanilla paste, and almond milk. Preheat hob to medium-high heat. Delicious with vegan butter (eg Vegan Block from Sainsburys) and streaky bacon (or use the bacon fat as your butter!), or your paleo or PK chocolate sauce topped with blueberries.

Paleo chocolate cupcakes

Makes 20 cupcakes.

1 rounded teaspoon of bicarbonate of soda
4 heaped tablespoons of gram flour
4 heaped teaspoons of ground almonds
4 heaped tablespoons of ground linseed
3 heaped tablespoons of coconut sugar
1 heaped teaspoon of stevia
2 flat teaspoons of sea salt
1 heaped teaspoon of cinnamon
5 heaped tablespoons of cocoa powder
6 teaspoons of melted odourless coconut oil
2 generous teaspoons of vanilla paste
5 tablespoons of maple syrup
300mls of hazelnut milk.

Method

To make vanilla cupcakes do triple the vanilla and replace the cocoa with chestnut flour.

When all of the dry ingredients have been put in a medium-large size bowl, whisk until all lumps have been dispersed, then put in the coconut oil, vanilla paste, maple syrup, and hazelnut milk. Preheat oven to 160 centigrade

Paleo chocolate porridge

Makes 2 portions.

2 heaped tablespoons of desiccated coconut
1 heaped tablespoon of ground almonds
1 heaped tablespoon of ground flaxseed
1 heaped tablespoon of chia seed
1 heaped tablespoon of cocoa (put less in if you prefer it less rich)
2 pinches of sea salt
1 heaped teaspoon of cinnamon
1 and a quarter teaspoons of natural stevia
unsweetened nut milk or water
half a teaspoon of vanilla paste
1 heaped dessert spoon of odourless coconut oil
1 pinch of ground ginger

Method

Whisk all the dry ingredients to disperse any lumps. When all of the dry ingredients have been whisked together, add 500mls of unsweetened nut milk or water. (the coconut oil will melt in cooking the next morning) Leave the porridge covered overnight to soak. The next morning, heat it on a moderate heat, regularly stirring. When it is warm enough, take it off the heat and add raw honey to taste (the porridge can be made without cocoa for plain porridge.

Paleo-Keto Roti/Chapati

makes 1 chapati/roti
18 grams of ground almond
4 grams of psyllium husk
1 pinch of salt
20 grams of boiling water

Method

Add all dry ingredients to a bowl, mix in boiling water until a dough is formed.
Cover and place in fridge for 10 minutes to cool (this makes it easier to roll).
Using an A4 sized piece of greaseproof paper, place the ball in the centre of one half, fold the other half of the paper over the ball, flatten out and roll with a rolling pin to create a circle, approx. 12cm in diameter.
Heat a frying pan over a medium heat and dry fry the tortilla for 1 minute on each side.
When cooked, spread odourless coconut oil or vegan butter onto them.

Luxury Paleo-Keto Hot Chocolate

makes 1 large mug of hot chocolate
300ml of unsweetened nut milk
1 dessert spoon of odourless or regular coconut oil
1 .5 heaped teaspoons of cocoa powder
1 flat teaspoon of cinnamon
Half a teaspoon of vanilla paste
1 large pinch of salt (or more, to-taste)
1 pinch of ground ginger
1/3 – 1/2 a teaspoon of green stevia powder to-taste

Method

Begin to warm the milk in a pan. Whilst it’s heating, add all the other ingredients. Blend it all together with a hand blender until frothy.

Quick Paleo-Keto Hot Chocolate

makes 1 large mug of hot chocolate

1 and a half teaspoons of cocoa powder
1/4 cup of unsweetened nut milk (approx- can do by eye/to-taste)
1 large pinch of unrefined sea salt
One flat teaspoon of cinnamon
1 pinch of ginger
half a teaspoon of vanilla paste
1/3 – 1/2 a teaspoon of green stevia powder to-taste

Method

Add the dry ingredients to the bottom of a cup. Slowly add a small amount of cold, unsweetened nut milk, and keep mixing until you form a paste, the consistency of double cream (roughly). Add boiling water whilst stirring. Top off with more of the cold nut milk until the desired temperature is reached.

For an even quicker PK Hot Chocolate, simply break 1-2 pieces of 90% dark chocolate into the bottom of your cup. Add boiling water. Stir to melt the chocolate. Top with unsweetened nut milk. Add stevia, salt, vanilla paste to-taste as desired.

Paleo-Keto Turmeric Latte

1 cup unsweetened almond or hazelnut milk
2-inch piece of fresh turmeric root
2 dried dates
Large pinch unrefined sea salt (can be more to-taste)
Large pinch/tip of a teaspoon of green stevia powder (can add more to-taste)
Optional to increase fat content and frothiness: add 1 dessertspoon of odourless or regular coconut oil.

Method

Peel and grate the turmeric root into the milk. Add the dates and salt. Bring to the boil and simmer for 3-5 minutes. If choosing to make the drink fattier and frothier you can add the coconut oil and once the drink has finished simmering for the 3-5 minutes, remove the dates and then blend the remaining contents of the pan together until frothy, using a hand blender.

If you are Paleo you can choose to enjoy the drink and you can eat the turmeric and date at the bottom if you wish- (for Paleo-keto you can eat the turmeric root but not the dates)

Paleo Chocolate Sauce/Spread

1 bar 85% dark chocolate
3 dessert spoons of odorless coconut oil
2 small pinches of salt
2 dessert spoons of maple syrup (for P-K use stevia to taste instead of maple or with just half a dessert spoon of maple and half a teaspoon of stevia)
1 teaspoon of vanilla paste

Method

Paleo-Keto Chia Pudding Deluxe

1 can of Biona coconut cream or milk
1/4 – 1/2 cup of chia seeds
A large pinch of salt to-taste
1 teaspoon of ground cinnamon
Half a teaspoon of ground ginger
Half a teaspoon of vanilla paste
Half a cup of frozen or fresh berries (not strawberries as they are too sweet)
Large pinch (tip of a teaspoon) of green stevia
1-2 squares of 90-100% dark chocolate
Desiccated coconut if desired as a topping see below.
Handful of nuts (not peanuts or cashew nuts)

Method

Keep the berries to one side to be used as a topping. If using frozen berries, simply leave out overnight to defrost. Add the rest of the ingredients to a ceramic or glass bowl or tub. Use a whisk to break up any lumps and clumps and mix the ingredients together. Leave covered overnight at room temperature. Serve your chia pudding in a bowl (1 serving=half the mixture in this recipe). Finely chop or grate 1-2 squares of 90 to 100% dark chocolate. Top your chia pudding with your chocolate, a small handful of pecan nuts or other nuts of your choice – not cashews or peanuts, you might also add toasted desiccated coconut (simply pan-fry in a dry, hot pan, stirring until golden-brown). Add your berries and enjoy!

Paleo-Keto pancakes

4 heaped tablespoons of ground almonds
1 dessert spoon of coconut oil
2 teaspoons of psyllium husk
3 heaped tablespoons of ground flaxseed
1 dessert spoon of cinnamon
4 medium pinches of unrefined sea salt
1/8 (tip of a) teaspoon of bicarb
Half a teaspoon of green stevia
650ml of unsweetened nut milk

Method

Put all dry ingredients into a large mixing bowl and add the nut milk as you stir. Add milk until a mixture the consistency of double cream has formed. Cook on a medium heat. Once the pancakes have cooked, you may wish to top with a small handful of berries, or a few squares of 90 to 100% dark chocolate. Enjoy your keto pancakes! Delicious with vegan butter (eg Vegan Block from Sainsburys) and streaky bacon (or use the bacon fat as your butter!), or your PK chocolate sauce topped with blueberries. Can be frozen and then re-heated in the toaster.

Paleo-Keto chocolate sauce/spread

3 large tablespoons of odourless coconut oil
1 bar of 90 to 100% dark chocolate
2 medium-large pinches of unrefined sea salt
1/2 – 1 flat teaspoon green stevia powder to-taste
1 teaspoon of vanilla paste

Method

Boil about 1-2 inches of water at the bottom of a pot and put a glass bowl over the top of it. Break the chocolate into the glass bowl and add the rest of the ingredients. Stir until the chocolate is fully melted. Once it has melted, you are ready to enjoy your chocolate sauce. You can pour it into a jar and store it like this to be used as a spread on your PK bread (see Dr. Sarah Myhill’s recipe in her book The PK Cookbook). For a treat snack you can dip nuts into it. You can also add it to coconut yoghurt, along with some nuts, seeds and fresh or frozen berries.

Paleo-Keto ‘Fat Snacks’

Make the Paleo-keto chocolate sauce above. Once all is melted and combined, add lots of mixed seeds and chopped nuts- approx 3 handfuls- (not peanuts) to the mixture. You may wish to add a little extra salt and stevia to-taste. Stir in. Use ice cube trays and spoon the mixture in to the ice cube trays. Put in the freezer. Once frozen, you can push cubes out of the trays and leave for 2-3 minutes at room temperature before enjoying your PK fat snack! If you want to make these milder and less rich/cocoa-y then you can adjust the recipe to use less chocolate when making the sauce and/or add extra coconut oil. You may need to add a little extra salt and stevia to-taste if doing this.

Paleo-Keto Luxury Breakfast Yoghurt

Half a bowl of coconut yoghurt (as pure as possible eg CoYo or similar)
Handful of pecans or mixed nuts (not peanuts)
Small handful of fresh or frozen berries (not strawberries ideally as too sweet)
1 tablespoon of ground flaxseed or mixed seeds
1 square of grated or finely chopped 90% dark chocolate.
1 teaspoon ground cinnamon
1/4-1/2 teaspoon green stevia powder if desired.
Optional: squeeze half a lemon on top at the end

Method

Simply add the toppings to the yoghurt and enjoy!

Paleo-Keto Quick Avocado Snack

Simply cut a ripe avocado in half and remove the stone. Put the 2 halves in a bowl, flesh facing up. Drizzle with extra virgin olive oil and cider vinegar (ideally with ‘The Mother’). Add salt, pepper and paprika or smoked paprika. Sprinkle with mixed seeds. Grab a spoon and enjoy!

Paleo-Keto Soft Drink alternative

100ml of Fever Tree Light Tonic water. Top the glass with filtered water. Squeeze in the juice of half a lemon. You can add your scoop of vitamin C powder to this also if you like to make it tangier. Enjoy!

Alternatively, you have the water kefir as detailed towards the top of this page- the healthiest option!

Tea Replacement!

If you are struggling to replace your morning breakfast tea as you don’t like it with unsweetened nut milk, then try Clipper organic Redbush instead which has a slight natural sweetness and lightness to it which works better with unsweetened almond milk. You can always add a little green stevia powder to it to if desired. For natural decaf tea and coffee I recommend Clipper organic decaf tea as this is the only brand I know of that doesn’t use plastic or bleach in their teabags, and Clipper organic decaf filter coffee- coffee is a highly sprayed product so organic is important, and Clipper use a natural decaffeination process, so no nasty chemicals.

Bullet-proof Coffee

To increase fat/calorie intake as well as morning satiety, you can add 1-2 teaspoons of odourless coconut oil (or organic grass-fed ghee such as by Fushi if you are having this is in your diet. You can simply stir this into your Clipper Organic Decaf filter coffee with unsweetened almond or hazelnut milk and drink like that (pinch of salt and green stevia too if you like), or if you want to go the extra mile then blend the oil into your coffee and milk with a hand blender to avoid the flat globules floating in your drink as well as making it luxuriously frothy!