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Cinnamon Apples Recipe (for balanced blood sugar)

Serves 4

Ingredients

  • 2 apples, chopped
  • 1 tbsp coconut oil
  • ½ tsp ground cinnamon
  • ⅛ tsp sea salt
  • ¼ tsp vanilla extract

Method

Place chopped apples into a small saucepan with 2 tbsp water. Cover and cook over medium heat, stirring occasionally. After about 5 minutes the apples will become slightly soft, and water will be absorbed.

Add 1 tbsp coconut oil. Stir apples and oil together.

Cook for another 5 minutes, stirring every minute or so.

Add cinnamon, salt, and vanilla. Stir well.

Cook for another few minutes, stirring until the apples reach your desired softness! Serve and enjoy!


Tip: Keeping the peel on increases the fibre, which is even better for stabilising your blood sugar.

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Super-Simple Grilled Salmon

Serves 4

Ingredients

  • 4 wild salmon fillets
  • 1 bunch asparagus
  • 1/4 tsp sea salt
  • 1/4 black pepper
  • 1/4 tsp dried parsley
  • 1/4 tsp. dried dill
  • 4 tbsp olive oil

Method

Preheat the grill. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with a single layer of asparagus.

Sprinkle the fish and asparagus with sea salt, pepper, parsley, and dill. Drizzle with olive oil.

Grill for 8-10 minutes until fish flakes easily with a fork.

Serve & enjoy!

Tip: Serve with a side of brown rice or quinoa.

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sauteed-spinach

Sauteed Spinach

Sometimes the simplest recipes are the best…

Serves 4

Ingredients

  • 2 teaspoons olive oil
  • 2 cloves garlic
  • 1 bag baby spinach leaves
  • 1 dash salt
  • 1 dash black pepper
  • Fresh lemon

Instructions

  1. In a large pan heat olive oil.  
  2. Add garlic and saute for 1 minute.
  3. Add spinach, salt, pepper and toss with garlic and oil.  
  4. Cover pan and cook on low for about 2 minutes.  
  5. Saute spinach for another minute, stirring frequently, until all the spinach is wilted.
  6. Squeeze fresh lemon juice on top.

Serve & enjoy!

Tip: Enjoying the cooked spinach with the vitamin C in the “raw” lemon juice helps your body absorb more of the iron.

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Recipe: Super-Simple Coconut Milk Yogurt

I love yoghurt. Put it on homemade granola or protein pancakes, add it to curry or simply serve with berries.  I do like to keep dairy to a minimum, however, and I the dairy-free alternatives in the shops are processed, high in sugar and expensive!

That’s why I make this wonderful coconut yoghurt. Now, I would happily just eat tinned coconut milk instead of yoghurt, however, the probiotic benefits of yoghurt come from the fermenting.

So for a dairy-free, gut-friendly yoghurt, try this recipe.

 

Serves 6

Ingredients

  • 2 tins full-fat coconut milk
  • 2 probiotic capsules

Instructions

  1. Open the probiotic capsules and empty contents into the blender. Blend with coconut milk.
  2. Transfer to a sanitized glass jar (make sure it’s not still hot – you don’t want those probiotics to die).
  3. Store it in a warm place for 24-48 hours. If it’s not thick enough for you, you can let it ferment for another 24 hours.
  4. Add your favourite yoghurt toppings, and store the rest for up to a week in the fridge.

Serve & enjoy!

Tip: Fermenting food is not an exact science. If this doesn’t work out as you’d like it to, try different brands of coconut milk and/or probiotics.

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kale-crisps

Kale Crisps | Simple & Delicious Recipe

Kale crisps are quick and easy to make, pack a lot of flavour and are far superior to normal crisps.

Potato-based crisps are particularly bad for your teeth as they get stuck easily and the starches in the potato feed the plaque-causing bacteria. Potato-based crisps also do little to fill you up and spike your blood sugars. Hello carb cravings and fat storage.

Kale crisps, on the other hand, are low in starch and therefore are better for your teeth and blood sugar. Kale is rich in nutrients and antioxidants!


Kale Crisps

Serves 4

1 bunch of kale, washed and dried
1 tbsp olive oil
2 dashes salt
2 dashes garlic powder


Instructions 

Preheat oven to 150C and place a sheet of parchment paper on a baking sheet.

Take the washed and dried kale and rip them into “crisp” size pieces and place in a large bowl.

Drizzle with olive oil, salt, and garlic powder. Mix until the kale pieces are evenly covered.

Place kale onto prepared sheet in an even layer. Bake for 10 minutes.

Flip over the kale to cook the other sides of the pieces. Bake for another 10 minutes until the edges just start turning brown. Monitor them well, or you’ll have burnt kale crisps.

Serve & enjoy!

Tip: You can use any spice, so try onion powder, paprika, or even turmeric.

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