wellness

The Paleo Isotonic Super Booster

Paleo Isotonic Super Booster

Well with such a boring picture I had to give this an interesting name! This is the ultimate Paleo sports performance drink!

When I first got back into running after having my first two kids I started to drink those awful sugary isotonic drinks, and well I started to learn that they were actually no good for performance and I would often burn out fairly fast. I deecided to switch back to regular water and up my salt intake. This did work well but not well enough. Fast forward 5 years and going strong on the Paleo diet I started to become more familiar with chia seeds and their benefits within sports performance. I also started to become more aware of the roles of carbohydrates, citrus and sea salts aiding in hydration and electrolyte/isotonic balance. That’s when I came up with this little number.

It is super quick to make and will help you blast out a good endurance run or hour and a half of intensive exercise.  This is best consumed about 30 minutes before you do exercise but you can also drink this first thing in the morning as it will hydrate you and help get those adrenals going!

This drink is also ideal for kids – my kids love this because it is nice and fizzy from the bicarbonate of soda! But this drink isn’t just for athletes and kiddies it is great for the elderly and anyone who is suffering from the flu or a stomach bug with symptoms of vomiting and diarrhea.

So what is so great about all of the ingredients in this drink and what do they do?!

  • Carbohydrates from the raw honey will help to replenish your muscle glycogen whilst increasing the intestinal water absorption rate. It also contains fructose, glucose and maltose which all absorb into the bloodstream at different rates thus making it the ultimate energy source for sports performance.
  • The Himalayan pink salt contains 84 minerals and trace elements including the electrolytes sodium, magnesium, potassium & sulfate.
  • The bicarbonate of soda contains sodium chloride which again aids in topping up your electrolytes.
  • The lemon and lime juice is a great substitution for potassium citrate as it contains high levels of both potassium and citric acid. It also chelates calcium which basically means that it stays firmly attached for better absorption.
  • On to my favourite little power houses – chia seeds. Chia seeds are hydrophillic meaning that they love water, so much so in fact that they can hold up to 12 times their weight in water! This again extends your timeframe for hydration. Chia seeds are also hight in omega-3 fatty acids, dietary fibre, protein and antioxidants. These beauties were used by the ancient aztecs and I have never turned back. They fuel you for a good hour or so of exercise.
  • Water… well yes I think we all know what water is good for!

But anyway now onto the actual recipe! Just to let you know these make excellent freeze pops too for the summer!

Preparation Time: 15 minutes

Ingredients:

400ml filtered cold water
Juice of 1 lime
Juice of 1/2 lemon
1/2 tbsp raw honey (or maple syrup for Vegan substitution)
1/2 tsp Himalayan pink salt
1/4 tsp bicarbonate of soda
1 tbsp milled or whole chia seeds

Method:

  1. Start by pouring your water, lemon juice & lime juice into a large glass container and stir.
  2. Add in your raw honey and Himalayan pink salt and leave to sit for 5 minutes.
  3. Stir in your bicarbonate of soda and chia seeds and leave to sit for another 10 minutes to allow the chia seeds to absorb the water thoroughly.
  4. Alternatively you can place all of the ingredients except for the bicarbonate of soda into a blender and blend for a couple of minutes before leave to sit the 10 minutes. You can then stir in your bicarbonate of soda at the end before drinking otherwise the gases will build up and you will be likely to have a little explosion on your hands!!!

Paleo Isotonic Super BoosterPaleo Isotonic Super Booster

Paleo Bagels

Paleo BagelsPaleo Bagels

So it was my protein fast today and I had a bit of a craving for bagels (probably because 1/4 of my blood is Israeli) … So I just went ahead and made some… like you do! I remembered that I had some potato starch that was given to me rather generously from the lovely Molly over at Perfectly Paleo who I have promised to make some gnocchi for (and I will sorry Molly) but I couldn’t help but give it a go in my dough. Potato starch is renowned for making bread nice and doughy.

This has to be my best bread dough that I have ever made – you don’t have to turn this dough into bagels if you don’t want to, you could make a braided bread loaf, and I’m pretty sure these could even be turned into doughnuts with a little bit of tweaking. But anyways, yes, bagels…

I sat there and contemplated over a few ways of making this dough and it was a big scientific experiment for me, I used xanthan gum to add to the chewiness and also vitamin C to aid with the rise.  This dough kneads like real dough, it also rises pretty much like real dough which is a first for me – I managed to squeeze double the rise which I think is pretty amazing for a Paleo bread! This recipe will require you to boil the bagels first and then to plunge them into a cold water bath before baking – but it’s all worth it just to get that awesome bagel flavour and chew that we all love!

So hell yeah! I bring you gluten-free, grain-free and bulls**t free bagels!!!

Enjoy!

Paleo BagelsPaleo Bagels

Makes: 6 medium bagels or 8-10 mini bagels

Preparation Time: 1 hour (plus 1-1.5 hr rise time)

Cooking Time: 50 minutes

Ingredients:

For the yeast mix:

60 ml boiled water
3 tbsp coconut sugar
90ml almond (or any nut milk of your choice)
1 tbsp dry active yeast

For the bagel mix:

1 cup Sukrin Almond Flour
3/4 cup potato starch
1/2 cup tapioca flour
1/4 cup coconut sugar
1 tbsp milled chia seeds
1 tbsp baking powder
2 tsp xanthan gum
1/2 tsp vitamin C
1/4 tsp bicarbonate of soda
1/2 tsp Himalayan pink salt
1 egg
1 tbsp coconut oil (plus 2 tbsp extra for kneading)
1 tsp almond extract
1 tsp apple cider vinegar

For the boiling mix:

Medium sized pan 2/3 filled with boiling water
1/4 cup raw honey
2 tsp bicarbonate of soda
1 tsp Himalayan pink salt

Optional toppings:

2 tbsp poppy or sesame seeds

Method:

  1. Firstly prepare your yeast mix. In a measuring jug pour in your freshly boiled water and stir in the coconut sugar until dissolved. Add your almond milk and mix well. Finally stir in your active dried yeast until fully dissolved and leave for 10 minutes until it forms a very frothy head.
  2. In a large mixing bowl combine all of the bagel mix ingredients except for the egg, coconut oil, almond extract and apple cider vinegar. Stir the ingredients until everything is mixed thoroughly.
  3. Pre-heat your oven to its lowest setting (50C usually).
  4. Add in your egg, coconut oil, and almond extract. Stir your yeast mix and pour into the bagel mix. Now add your apple cider vinegar. Using a wooden spoon (or even a handheld whisk) mix until it forms a very tacky dough.
  5. Oil your hands using the 2 tbsp of coconut oil that are remaining. Break a small amount off and work into the dough. Knead your dough repeating the coconut oil process until you have no oil left. Remove the dough from the bowl and knead on a clean and lightly floured work surface. Knead for around 10 minutes until you have a nice smooth dough.
  6. Place the dough back into the bowl and cover with a damp towel or oiled cling film.
  7. Turn your oven off and place the mixing bowl onto the lowest shelf of the oven and shut the door. Leave the dough to rise for at least 1 hour. If you feel that the oven is losing heat then turn it back on and heat it back up to 50C and turn it off again. You want to let the dough rise until it has roughly doubled in size. If after one and a half hours it is no longer rising don’t leave it to rise any longer as it probably won’t. If you want a more authentic bagel dough you can leave it overnight to ferment and then cook in the morning if you wish.
  8. Once risen remove the dough from the bowl and knead on a lightly dusted surface for 10-15 minutes until the dough is silky smooth. Divide the dough into 6 pieces.
  9.  Now it is time to place your pan of water, honey, bicarbonate of soda and salt onto the stove and bring to the boil.
  10. Whilst the water is coming to the boil roll your pieces of dough into balls and shape into circles that are about 1″ thick. With a well greased index finger, push it through the centre of your dough circle and begin to spin it around onto the work surface. Flip sides and do the same until you have something that resembles a doughnut. You want the hole to be fairly large and the dough expands upon boiling. Repeat the process until you have made all 6 bagels.
  11. Fill a large mixing bowl with very cold water. This is necessary to plunge the bagels into after boiling to help make them even chewier although you can skip this step if you wish.
  12. Pre-heat your oven to 180C.
  13. By now your water should be boiling. Lower 2 bagels into the pan as carefully as you can and set a timer for 3 minutes. Once your time is up flip the bagels using two chopsticks and boil for a further 3 minutes. Remove your bagels using the chopsticks and drop into your cold water bath. Repeat the process until all of your bagels are cooked.
  14. Line and lightly grease a baking tray and place on your bagels. If you wish to top your bagels you can do with poppy seeds or sesame seeds, or anything else that takes your fancy that is!
  15. Place your bagels into the oven and cook for around 10-15 minutes or until they are golden brown and the inner ring of the bagel is no longer tacky to the touch.
  16. Serve toasted with lashings of butter and some smoked salmon!

Paleo BagelsPaleo BagelsPaleo BagelsPaleo Bagels

If you’d like to follow Sukrin online then check out the links below:

Twitter: @SukrinUK

Facebook: @SukrinUK

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Comvita Apple Cider Vinegar with Manuka Honey & Olive Leaf Extract Review

Comvita UK

It has been quite a long time since Comvita sent me out my lovely care package to review. I have been up to my eyeballs in all kinds of products and trying to get the right balance between reviews, recipes and some articles that I have been working on has proven to be tricky. I did however have a lot of fun sampling their products and using them in my own recipes. I was lucky enough to sample their Apple Cider Vinegar with Manuka Honey and what Comvita are calling ‘Winter’s best kept secret’ – Olive Leaf Extract.

So here we go, straight to the review!

Comvita Apple Cider Vinegar with Manuka Honey

Comvita’s Apple Cider Vinegar with Manuka Honey is a combination of their naturally fermented & unpasteurised apple cider vinegar (meaning that it includes the all important ‘mother’) made from sun ripened apples, and their New Zealand UMF 5+ Manuka Honey and bush honey.

Nutritional Information:

Ingredients:

Apple Cider Vinegar (80%)
New Zealand forest honey (15%)
UMF 5+ Manuka Honey (5%)

Nutritional Breakdown per 100ml:

Energy: 65.7kCal
Carbohydrates: 16.0g (of which 15.6g sugars)
Fat: Negligible
Saturates: Negligible
Protein: Negligible
Salt: Negligible

So as you can see it is free from any artificial flavourings, colourings, preservatives or any other additives.

What are the benefits?

The benefits of unpasteurised apple cider vinegar are:

  • Apple cider vinegar contains acetic acid. Acetic acid has antimicrobial properties and can kill certain kinds of bacterias and prevent them from multiplying such as E.Coli.
  • When diluted with water it can also help to clear acne when applied to the skin – this has certainly worked for me!
  • It’s not exactly proven yet but it is thought that it could help with cardiovascular function and cancer.
  • It helps to lower blood sugar and insulin levels which is great for people who suffer from Type 2 diabetes.
  • Aids in weight loss by helping you feel full. Fantastic!
  • It helps to eliminate toxins from the body which again helps to improve the condition of your skin.

The benefits of manuka honey are:

  • As manuka honey is highly antibacterial it can help to improve immunity and prevent you from catching those nasty winter bugs and cold sores.
  • It can aid your digestive system. It helps ease bloating, symptoms of IBS, stomach ulcers and indigestion.
  • It is great for a quick burst of much needed energy.
  • It can help heal skin ailments due to it’s antibacterial properties.

What does it taste like?

It tastes like apple flavoured vinegar, like a non alcoholic cider but with a hint of honey. It’s beautiful and I love it!

What can I do with it and how do I use it?

You can pretty much do whatever you like with this – be creative! Make a salad dressing, pour into your soups and stews at the end of the cooking process, you can even drink it as a tonic.

If you want to use it as a toner in your skin care regime then dilute 1 part apple cider vinegar to 3 parts water. However you may want to have a little play with it as it can be quite drying if you have sensitive skin. I sometimes add in some rosewater too.

To make a tonic start off on 1 tbsp apple cider vinegar in 1 cup of boiling hot water with a tbsp of raw honey and 1/4 tsp of cayenne pepper. You can eventually work your way up to 3 tbsp apple cider vinegar and 1 tsp cayenne pepper. Drink this first thing in the morning to reap the benefits and last thing at night if you want to.

If you’d like a little bit of recipe inspiration then check out my Paleo Shredded Beet, Carrot and Ginger Salad recipe.

Shredded beet saladA close up of a plate of paleo spiced sweet mash, peppered mackerel and a beet, carrot and ginger salad

Where can I buy Comvita Apple Cider Vinegar with Manuka Honey from?

You can buy a 750ml bottle for £9.49 direct from Comvita. You will also find it in high street retailers such as Boots and Waitrose.

Comvita Olive Leaf Extract

Olive leaf extract is a natural immunity booster with 400% more of the antioxidant power of vitamin C  and twice the antioxidant power of green tea. It totes all kinds of health benefits such as anti-tumour/cancer properties, anti-ageing, anti-bacterial, anti-fungal and antibiotic. Phew! A lot of benefits as you can see!

So what’s so special about Comvita’s Olive Leaf Extract then?

Comvita have decades of experience working with Olea europaea (olive) trees; they use rich volcanic soils, organic fertilisers and rainwater to produce some of the healthiest trees in the world. Pretty impressive hey?

Comvita Olive Leaf Extract is made from olive leaves that have been harvested at sunrise to ensure that the freshest and most suitable foliage is used. It is then rushed to the Comvita GMP-certified facility in rural Queensland, Australia in order to prevent any further deterioration.  At the facility it undergoes various extraction and purification processes before being protected from heat, light, oxygen and any other contaminants. This extra protection ensures that the vital active compounds; oleuropein, hydroxytyrosol, caffeic acid, tyrosol (and many others) are kept at their optimum state to increase their maximum effectiveness when administered.

This is all done before the following morning to ensure the least amount of polyphenol loss and that the polyphenic components are kept intact.

So what are the benefits of olive leaf extract then?

There are so many benefits that I could write a whole article on them. I will however try to keep it as simple as possible and write you a little bullet point list. I will focus mainly on the compounds oleuropein and hydroxytyrosol.

  • Oleuropein totes anti-viral properties which can help treat herpes and even HIV. It is also anti-fungal which aids in the fight against yeast and fungal infections.
  • Oleuropein can help with skin conditions such as psoriasis which could be because it improves cardiovascular function too. It has been proven to help prevent cardiac arrhythmia and lower blood pressure. It has also been proven to help fight chronic fatigue due to it’s immunity boosting properties.
  • The two phytochemicals oleuropein and hydroxytyrosol contained in olive leaf extract can slow down the oxidation process of free radicals via antioxidation. Free radicals basically are very reactive and will cause cell damage when they become oxidised. (Hence the ‘antioxidant’ will do the opposite!)
  • Olive leaf extract can help ‘detoxify’ the body when it is under a great deal of stress.
  • Hydroxytyrosol is boasted as ‘the most powerful natural antioxidant in the world’. Why? Because it is the only polyphenol that is capable of crossing the blood-brain barrier.  This means that it can absorb free radicals throughout the entire central nervous system. It is also fat and water soluble meaning that it also has the highest bioavailability of all antioxidants.

This all sounds great! When should I take olive leaf extract?

Olive leaf extract should be taken daily to help prevent illness and also to help recover from illness too. When I received the Comvita Olive Leaf Extract I was actually ill with a virus and it helped me recover fairly rapidly. I stayed at a ‘light’ level of being ill for about a week and then I was fine. It definitely took the brunt of whatever I was suffering from. I took it twice daily at 5ml for 10 days. There is 22mg of oleuropein in 5 ml of Comvita Olive Leaf Extract. You can take 2-3 doses so up to 15ml a day.

I honestly felt a lovely boost of energy and my skin started to improve and get a bit of a glow to it. As I actually suffer from an auto-immune disease I would love to do a longer trial of this product and see if this would help improve it somewhat. Especially as we are now falling into the winter months – I will definitely have to buy myself some!

What does olive leaf extract taste like?

Although 2 other flavours were offered to me I took the natural flavour. I wanted to be able to use this in my food. If you do use it in your food do not heat it!

I am not going to lie to you. It doesn’t taste nice. At first there is a very strong sweetness but this is then overpowered by an incredibly strong bitterness.  This is due to the oleuropein and hydroxytyrosol content. The bitterness is very alike to olive oil, except… well… more concentrated! There is a definite aftertaste and a slight ‘burn’ almost in the back of your throat, but more like you’ve got a bit of a lump stuck there. This doesn’t last long so don’t worry!

I did find that it made a fab little salad dressing when I combined it with the apple cider vinegar that Comvita sent me. This made it much more palatable and I was still getting it down me the same way. Most days though I just necked it straight. You do start to get accustomed to the taste much like anything else and it becomes part of your daily routine. I just made sure that I drank a full glass of water after.

Here is a simple little salad dressing that I knocked up using both the apple cider vinegar and olive leaf extract:

Serves: 1

Preparation Time: 3 minutes

Ingredients:

5ml Comvita Olive Leaf Extract – Natural
3 tbsp Comvita Apple Cider Vinegar with Manuka Honey
1/2 tbsp raw honey
1 garlic clove minced
1/2 tbsp lemon juice
2 tbsp extra virgin olive oil
A generous pinch of Himalayan pink salt

Method:

  1. Mince your garlic, mix in the salt, honey and lemon juice.
  2. Add your olive leaf extract and stir until a nice smooth paste.
  3. Finally add your apple cider vinegar and olive oil.
  4. Stir thoroughly and if you have a little bottle to keep it in give it a good shake!
  5. Serve over your favourite salad, tinned tuna or even scrambled eggs!

Who can take Comvita Olive Leaf Extract?

Comvita Olive Leaf Extract is suitable for all of the family – well almost – children over the age of 2 may take this.  Although I couldn’t find any contraindications if you are pregnant or breastfeeding then please consult your doctor before you consider taking Comvita Olive Leaf Extract. Again if you are on any medication or suffer from any particular long term health problem please consult your doctor.

So, is Comvita Olive Leaf Extract Paleo?

Let’s look at the ingredients per 15ml dosage:

Vegetable glycerol (bulking agent), Olea europaea (olive) leaf extract (water, olive leaf solids) equivalent to 15g fresh leaf (5g fresh leaf per 5ml dosage)

I can hear you now “glycerol?!!!”. Yes it contains vegetable glycerol – now this may not be as bad as you first thought. It certainly isn’t as bad as say alcohol or polysorbate 80. While it is a sugar alcohol it is not a synthesised one and is derived from vegetable fats – this makes it suitable for Vegans. Sugar alcohols are present in natural foodstuffs and are low GI carbohydrates.

Sugar alcohols are similar to both sugar and alcohol molecules and so this is where their name is derived from. They are known as polyols which are essentially carbohydrates. They don’t cause any tooth cavities (although it can prevent teeth from remineralising), they have very minimal effect on insulin production and will not cause a spike in blood sugar – good news if you are diabetic. However, if you suffer from IBS you  may want to stay clear as this can exacerbate the problem further due to fermentation caused by your colonic bacteria – yummy hey.

Is it Paleo? Well no, not really as it has been processed however it is incredibly Paleo friendly and I wouldn’t worry too much about consuming it. It’s no worse than having some blackstrap molasses and certainly the benefits of the olive leaf extract outweigh the vegetable glycerol content – it would however be your choice. If you’re using toothpaste with vegetable glycerin in I certainly wouldn’t blink an eyelid!

The glycerol in Comvita Olive Leaf Extract is derived from Palm Oil. This is from a sustainable source via a company registered to the organisation called the Roundtable for Sustainable Palm Oil, also known as the RSPO. It is not sourced from Borneo or Sumatra.

If you’d like to know more about Comvita’s Quality Certifications and Ingredient Performance Marks click here.

Will I suffer from any side effects?

It is not likely no. I did not notice any side effects myself but as part of the detoxification process headaches and slight flu like symptoms may occur. However as I mentioned before there is a slight chance that it could cause some mild diarrhea or exacerbate existing IBS.

Where can I buy this wonderful elixr?!

You can buy Comvita Olive Leaf Extract directly from the Comvita website here. You will also find it in high street retailers such as Boots and Waitrose.

Comvita Olive Leaf Extract is available in Natural, Mixed Berry, and Peppermint flavour. A Children’s Olive Leaf Extract is also available.

It is available in 3 different sizes:

100ml, 200ml, and 500ml.  The 100ml bottle is £8.99, 500ml is £22.99, the 200ml bottle however is currently on offer for £9.99! Bargain!

 

If you’d like to follow Comvita UK online then check out the links below:

Facebook: @ComvitaUnitedKingdom

Twitter: @ComvitaUK

Instagram: @comvitadotcom

Pinterest: @comvitauk

DISCLAIMER: Please note that I am not a qualified health professional nor a qualified nutritionist (nor chemist). All information has been gathered by myself from various resources. Always clarify the content you read for yourself!

Paleo Chocolate Ravioli filled with Salted Caramel and served with a chilled Orange Sauce

photo(12)

photo 2(12)

Good lordy what a mouthful! But what a beautiful mouthful!!! This has to be the most creative and delicious dessert that I have made yet.  I love it!

So, this recipe came about when I contacted the wonderful Molly at Perfectly Paleo to see if they were interested in having a guest recipe for their site. Luckily for me they were!  They were looking for something pasta based so naturally I ended up being a little too creative and making a dessert pasta.  Who said pasta had to be savoury hey?!

I hope that you enjoy this recipe, although it looks difficult to make it’s actually quite simple!

Serves: 4 people (makes approx. 20 ravioli)

Preparation Time: 40 minutes

Cooking Time: 10 minutes

Ingredients:

For the chocolate pasta:

3/4 cup tapioca flour
1/2 cup cacao powder
5 tbsp (just under 1/2 cup) almond flour
1 tbsp coconut flour
1/2 tsp vanilla essence
Pinch Himalayan pink salt
2 eggs
1 tbsp maple syrup
1 tbsp melted coconut oil

For the salted caramel:

1/2 cup coconut sugar
1/4 tsp Himalayan pink salt
1 tbsp vanilla
2 tbsp almond butter
4 tbsp coconut milk
1 egg yolk (add at end and cook again)

For the orange sauce:

Remaining tin of coconut milk
Juice, pulp and zest 1 orange
1/4 cup maple syrup
1 tsp orange essence
Thickening agent (2 tsp tapioca flour in 4 tsp water)

Method:

  1. Firstly prepare your pasta dough.  Combine all of the ingredients into a food processor and blend for 5 minutes scraping down the sides frequently.
  2. Once the dough has formed a ball remove. The mix should be slightly tacky to the touch but not wet!
  3. Wrap the dough in cling film and put to one side.
  4. For the salted caramel combine all of the ingredients (except for the egg yolk) in a small heavy based pan on a low heat.
  5. Whisk the ingredients together until a smooth paste.
  6. Heat until the mixture begins to simmer, be sure to whisk frequently. Do this for 1 minute.
  7. Remove the pan from the heat and leave to cool for 3 minutes.
  8. Add your egg yolk and whisk until smooth.
  9. Return to a low heat and bring back to a simmer, whisk frequently.
  10. Once the sauce begins to thicken remove from the heat. This will take probably another 1-2 minutes. Leave to cool in the fridge or freezer for 5-10 minutes.
  11. For the orange sauce combine all of your ingredients in a small heavy based pan on a low heat and bring to a simmer.  Whisk frequently.
  12. Add your ‘thickening agent’ mix and whisk.  The mix should start to thicken to the consistency of double cream.
  13. Remove from the heat, place in an airtight container and place in the fridge/freezer until fully chilled.
  14. Put your mix to one side and unwrap your pasta dough.
  15. Dust a flat clean surface with sieved tapioca flour. (Also sieve some onto your dough ball)
  16. Roll your dough until it is approx. 2mm thick, if you find that it is splitting then roll slightly thicker.
  17. Using a ravioli stamp or scone/biscuit cutter cut out the rounds.
  18. Fill with a teaspoon of the filling.
  19. Place another round on top, ensuring that you use the undusted side and gently tap around the edges (if it does not want to stick together then gently brush with water).
  20. Firmly press down working out any air around the filling.
  21. Bring a large pan of water to the boil and cook on a low boil for 5 minutes until al dente!
  22. Serve with your chilled orange sauce and drop into ooey gooey chocolate and caramel heaven!

photo 5(1)photo 4(3)photo 3(7)photo 1(11)

And if you want to see my guest recipe on the Perfectly Paleo website then click here!

 

 

Paleo Spiced Sweet Mash & Shredded Beet, Carrot & Ginger Salad

A close up of a plate of paleo spiced sweet mash, peppered mackerel and a beet, carrot and ginger salad

Do I really need to caption this? Mmmmm yummy!

So as some of you may already know that the lovely people at Comvita UK provided me with a couple of goodies to review.  I just couldn’t help but create something super nutritious and super delicious.  Watch out for my review of Comvita’s Manuka Honey & Apple Cider Vinegar and Olive Leaf Extract coming shortly!

Serves: 4-6 people (depending upon how greedy they are)

Preparation Time: 8-10 minutes

Cooking Time: 10-15 minutes

Ingredients:

For the beetroot, carrot & ginger salad:

3 medium beetroots (peeled)
4 medium carrots
3″ piece root ginger (peeled)
2 tbsp fennel seeds
1/3 cup fresh coriander (roughly chopped)

For the spiced sweet mash:

2 large sweet potatoes (peeled)
50g raw grass-fed butter, or 25g coconut oil for a Vegan option (save a knob for cooking your spring onions)
Pinch of ground cloves
1/4 tsp ground mace
1/2 tsp ground ginger
1/2 tsp Himalayan pink salt
2 spring onions (roughly chopped)

Method:

  1. In a sink peel your beets with a potato peeler whilst running a hot tap over them.  This will prevent you from staining your hands.  Alternatively wear some rubber gloves.
  2. For the sweet mash cut your peeled sweet potatoes into quarters and put a full kettle on to boil.
  3. Once boiled fill a large pan with the sweets and pour over the hot water. Place on a high heat, cover and boil for 6-8 minutes.
  4. Whilst wating for your sweets to cook peel your root ginger. In a food processor use a ‘grating’ plate with medium holes and shred your beets, carrots and ginger.
  5. Remove your shredded salad and place into a large salad bowl.
  6. Add the rest of your salad ingredients (except for the fresh coriander) and stir until evenly distributed.
  7. Drain your sweet potatoes and leave to drip dry for 5 minutes (you want the least amount of moisture possible).
  8. Blend together all of the sweet mash ingredients until smooth.
  9. Roughly cut your spring onions.
  10. Place a heavy based pan on a low heat, add your remaining knob of butter and spring onions. Cook until softened (about 1 minute.
  11. Remove the mash and add to the pan.  Heat through until warm, stirring frequently ensuring that it doesn’t stick to the bottom of the pan.
  12. Roughly chop your fresh coriander and stir through your salad.
  13. Serve with peppered mackerel or whatever you desire!
Sweet mash, mackerel and beet saladClose up of shredded beet, carrot & ginger salad with fennel seeds