My Nutritious Shepard’s Pie

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This yummy recipe, is one of my boys favourites,  it’s an old British recipe, I modify it slightly to be compatible with mahashouse’s nutritious meals.

Here’s a little trivia for you. Apparently if you use lamb mince as in this recipe, then it is called Shepard’s pie, if you use beef mince however its then called, Cottage pie.

This recipe will serve 4.

Ingredients:

  1. 1 kilo organic potatoes (skin on)
  2. 2 organic carrots
  3. 2 cloves minced garlic
  4. 3 stalks french organic celery
  5. 1 large onion
  6. 1/2 a kilo of lamb mince including fat
  7. 1/2 kilo organic tomatoes
  8. 1 bay leaf
  9. A bunch of fresh thyme, ‘if you can’t get fresh use dried’
  10. A large knob of organic grass fed butter
  11. Salt and pepper to taste
  12. I garnish mine with some mini crops, here I use coriander and broccoli, be creative, or if you can’t source mini crops then use rocket leaves instead.

Pre heat the oven to 180 degrees.

Start by steaming the potatoes in a steamer including skin till soft, then cook the meat in a skillet stirring constantly for about 10 minutes or so, no need for any fat, the meat should cook in its own fat, after that add all the chopped vegetables, herbs, salt, leave the pepper to garnish with at the end. Stir all the ingredients together, lower the heat to medium so the juices from the vegetables would help cook it, there’s no need to add water, it should be ready within half an hour or so.

Meanwhile mash the potatoes including the skin, ‘when you leave the skin on, potatoes then becomes alkaline’ add the butter and salt, if you can’t have night shades vegetables like potatoes, then use celeriac instead.

In a flat pirex dish assemble the meat & vegetables, then top with the potatoes and an extra knobs of butter, bake in the oven till lightly gold, I never over bake or brown any food, as it can turn into something called AGEs “Advanced Glycosylated End Product” which can be Carcinogenic. 

Once cooked sprinkle black pepper, and top with the mini crops. Enjoy 🙂

 

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Keto. Lamb & Veggie Dinner.

 

Wondering what a typical Ketogenic meal would look like, then look no further than this yummy recipe!!

Lamb has been and always will be my preferred meat, contrary to common beleive, its not as fatty as beef, not only its enzymes are easier to digest, but unlike beef, lamb breeders do not tend to give the short lived kettle antibiotics, also the majority of lamb is grass fed.

You basically eat what the animal eats, so if that animal has been heavily fed on grains, which is the case with most cows, then you are getting the highly inflammatory omega 6, from the grains the cow has been fed, the same thing with antibiotics. You maybe trying to not consume antibiotics but then if your cow has had it then you are likely to get it through its meat.

Another myth is as we age we shouldn’t eat meat, when actually as we age we need more protein to maintain muscle mass, lamb is not only an excellent source of protein, but of Omega 3 too. being an acidic food, its advisable to serve it with plenty of alkalising vegetables.

I won’t go into details about a Ketogenic diet here, but this dish is a typical of how a Keto. meal would be like. This recipe is for 2, you can always multiply appropriatley.

Ingredients:

For the Lamb Pesto/marinade.

  1. A bunch of cilantro, ‘corriander’
  2. A bunch of fresh mint
  3. A bunch of oregano and or fresh thyme
  4. A sprig of rosemary
  5. 2 tbs olive oil
  6. 3 cloves of garlic
  7. A glass of water
  8. 1 tsp salt
  9. A pinch of real Cinnamon
  10. Finally 6 lamb chops or loins.

In a blender mix together all the herbs, water, oil and garlic, then marinate the lamb in the fridge for an hour or over night, so the herbs are well infused. cook in a low heat oven for 35 minutes or so, once cooked add black peppers.

Serve with seasonal steamed Vegetables, I often like to add a form of fat to my vegetables for maximum nutrient absorption by the body, in this dish, the lamb fat will serve that job. Here I serve it with shredded cabbage, broccoli, carrots, sweet potato and black cabbage. This meal has most of the macro and micro nutrient you need for the day..

 

Bone Loving Vegetable Tagine.

 

Once or twice a week, its advisable to cleanse your body through nourishing foods. Eating only plant based foods.

Recent researches are showing the power of following a plant based diet, to support bone and overall health, plants are full of not only crucial vitamins for your health but the minerals too your bones and body needs, I’m personally not a vegan, nor a vegetarian, as I believe in a varied diet, that will supply you with all the Macro & Micro nutrients you need, I’ve also come a long way healing my body, so am able to eat most foods, however this may not be the case for everyone, and for some individuals, its advisable to follow a plant based diet, this recipe is not only nutritious, but can also be eaten by most people, if you are vegan, you can replace the ghee I’m using here with coconut oil.

Ingredients:

  1. 1 tbs Ghee ‘preferably from grass fed cow or buffalo’.
  2. 1 Onion
  3. 2 stalks of celery
  4. 2 cloves of garlic
  5. 1 leak
  6. 1 large carrot
  7. 1 organic beetroot
  8. 1 courgette or Zucchini
  9. 1 potato
  10. 2 organic peeled tomatoes
  11. grated
  12. 1/2 cm of a grated root ginger
  13. 1 tsp turmeric or if you can source fresh root, even better
  14. 1/2 tsp cumin
  15. 1/2 tsp ground coriander
  16. Sea or Himalayan Salt & black pepper to taste
  17. Parsley and fresh coriander to garnish

Chop all the vegetables in manageable bite sizes, then start by sautéing the chopped onions, garlic, celery, leak, ginger & turmeric, once translucent, add the rest of the vegetables, salt, 1/2 a glass of filtered water & cook for 5 minutes, then after transfer the vegetables to a casserole or tagine dish, place in a hot oven and cook for approximately 45 minutes, before serving, chop the parsley, coriander and add to the tagine along with the black pepper.

I like to serve it with Cauliflower rice that is mixed with pomegranate for that extra anti oxident hit. You can find the recipe here.

 

Alkaline Green Juice Lunch.

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As a Naturopath with a keen interest in bone & hormonal heath, I’m always striving for an Alkaline dominant diet, which in real terms sometimes can be hard to achieve my target of 80%, with that in mind and for a  diverse lunch, every now and then if I’m home for lunch I will juice these green goodnesses, for Alkalinity and a mineral density boost.

Ingredients:

1- An organic cucumber

2- 3 stalks of organic Celery

3- 1/2 an inch of fresh ginger

4- A head of broccoli

5- 1 Lime or lemon

6- 1 green apple

7- A tsp of any green powder, either chlorella, spirulina, moringa, or if you’re in the middle east you can use dry Molokheya. Any alkaline green powder will do, my preference in order though for the high content of the B vitamins, Iron, Magnesium and Zinc. Chlorella specifically has a detoxifying ability specially when it comes to heavy metals/mercury.

add all the above to a juicer and drink within 15 minutes of juicing for maximum benefit.

Home Made Probiotic Sauerkraut.

Most of us would have had a course of antibiotic at least once in our life time, antibiotics can be life saving, however what that means though, is that by killing those bad bacteria, you would have also wiped out some if not all the friendly commensal bacteria in your gut, leaving you more vulnerable for opportunist bacteria to set home in your gut and intestines. In some countries whenever Doctors prescribe a course of penicillin they will also prescribe probiotics

Traditionally, most cultures have their own foods that will naturally contain probiotics or ‘good’ bacteria, today I’m making sauerkraut or pickled cabbage, which is a gut friendly food, all you need are 2 ingredients!

1 head of white or red cabbage, sea salt.

Shred the cabbage as finely as you can, place in a big bowel & sprinkle generously with sea salt, then with clean hands massage the cabbage for a good 10 to 15 minutes, till a lot of liquid is out of the cabbage, in a clean mason jar, place all the cabbage with the water that ran out of it during the massaging process, pressing down every time you put a batch in, you can push it down with a glass full of water so it can weigh it down, till the water is covers the top, seal the jar and place in a cool dark place for a week or so, after a week its ready for you to consume as a pickle with any of your foods .

 

Butternut Squash Curry & Cauliflower Rice.

 

This is a delicious vegan/vegetarian recipe that is hormonal friendly and very nourishing, high in minerals and vitamins.

Cauliflower along with all the Brassica vegetables family, contain Indol-3-Carbinol, which helps transform dangerous oestrogens into more benign forms. Coriander is the best herb for detoxifying heavy metals in your system.

Ingredients

  1. 1 butternut squash, cut in small cubes
  2. 1 Courgette cut into cubes
  3. 1 can chickpeas
  4. 1⁄2 cup almond or cashew nuts
  5. 1 cup coconut milk made fresh from coconut cream.
  6. 1 cup water
  7. 1 tbsp coconut oil
  8. 2 diced onions
  9. 4 crushed garlic cloves
  10. 2 tsp dried fenugreek powder
  11. 2 tsp ground turmeric
  12. 2 tsp garam masala
  13. 3 large tomatoes
  14. A bunch of fresh parsley & mint to garnish
  15. 1 tsp Himalayan or sea salt

For the Cauliflower Rice Ingredients: 1 small Cauliflower, 2 cloves garlic, 1 tbs ghee, 1/2 a lime, a bunch of fresh corriander.

Grate a small head of Cauliflower, saute the crushed garlic in a spoon of ghee ” if you are Vegan replace the ghee with coconut oil, then add the cauliflower, 1 tbs of water, cook till soften on low heat, chop a bunch of coriander, once the cauliflower is cooked, take off the heat, add the chopped coriander & a squeeze of lime.

For the Curry.

Heat the coconut oil in a large saucepan and sauté the onions and garlic until translucent. Blitz the cashew nuts, tomatoes & coconut milk in a blender with some water and set aside. Add the fenugreek powder, garam masala, turmeric and stir. Add the butternut squash and stir until coated in the spice mix.

Add the Almond or cashew paste, coconut milk and tomato to the pan.

Bring to the boil, then simmer for 30 minutes, stirring occasionally then add the courgettes after 15 minutes. Add the chickpeas, salt,  and cook for another 10 minutes until the vegetables are soft.

Finally add the parsley & mint before you serve with the Cauliflower rice.

 

Apple & Berries Crumble

Finally a delicious & healthy dessert, that will not only satisfy your sweet tooth, but will also be healing to your gut, if you suffer with ‘dysbiosis’ which is a gut bacteria imbalance, and or struggling to quit sugar, then here’s a recipe that will help you with both,

You may also need to click this link which will take you to my blog, for easy steps to help you quit sugar.

INGREDIENTS:

  1. A few organic green or stewing apples, cored and cut into cubes. You don’t have to peel them.
  2. A handful of organic berries, if its out of season then you can use frozen berries, which is just as good. ‘Never use any tinned fruits’
  3. 1 tbs cold pressed coconut oil.
  4. A handful of chopped walnuts.
  5. 2 tsp Cylon cinnamon.
  6. 1 Cup of Oats.
  7. 30 g or so of unsalted butter.
  8. A handful of raisins.
  9. Half a cup of water.
  10. 1 tbs of either organic maple syrup, or good quality local raw honey.

Pre heat the oven to 200 degress, Stew the apples as per my recipe 

In a Baking pyrex dish lay the cooked apples, for the crumble, in a bowl mix the oats, the rest of the cinnamon, butter, coconut oil, walnuts & honey OR maple syrup. Crumble on top of the stewed apples and bake in the middle of the oven for about 25 minutes or untill golden but NOT burnt. Enjoy x

 

Chicken Broth, Rice Comfort Soup.

Another Winter soup, that is great for colds, flus and comfort. Chicken soup contains a natural amino acid called cysteine. A form of this amino acid, called N-acetyl cysteine, is a powerful antioxidant that strengthens immunity. It’s a  winter favourite of mine because of it’s natural flu treatment ability.

It supports your immune system and help thin and expel mucus.

All liquid broth soups will speed up the movement of mucous in your nose as it causes dilation of blood vessels which causes increased blood flow and allows the mucous to flush everything out, in turn helping to alleviate congestion,

Soups are also hydrating, which is particularly important when fighting off an infection. Clear broth soups are hydrating because they typically contain water & salt which is good properties for hydration.

There are 2 recipes here, first the clear broth, then the actual soup.

For the broth, in 2 litres of water, slow boil together a chicken carcass, 1 onion, 1 carrot, 1 tbs apple cider vinegar, 3 cardamom pods, 1 Mastic, cinnamon, cloves, turmeric root, ginger root and bay leaf for at least 4 to 6 hours.

For the soup.

Ingredients:

  1. 1 litre of chicken broth
  2. 1 grated onion
  3. 2 chopped organic carrots
  4. 2 stalks of chopped celery
  5. A handful of washed rice ‘you decide if you prefer brown or white’
  6. 1 small head of broccoli
  7. Half a Lime or lemon
  8. Salt and pepper to season
  9. Ghee

Saute the grated onion in the ghee for 1 minute, then add the carrots, celery & rice and stir before adding the hot broth, slow cook for 30 minutes, then just before serving add the broccoli, salt/pepper and squeeze the lemon.

Enjoy…X

 

Scrumptious Autumn Vegetable Soup.

 

 

Autumn is upon us, and most of us, ‘moi included’ are starting to feel the winter blues. That alone can be an immune hinder, let alone sugar and alcohol consumption. To help us fight these winter blues, lack of sun ‘Vitamin D’  and boost our immune system, yesterday I cooked this truly scrumptious and easy to make Vegetable soup. Try it, who knows you might actually like it, I know I do 🙂

Ingredients:

  1. 2 chopped Carrots
  2. 1 tbs grass fed ghee or butter
  3. 1 chopped large leek
  4. 1 chopped large onion
  5. 1 cm diced root ginger
  6. 1 cm diced fresh turmeric “if you can’t get fresh turmeric then 1 tsp powder will do’
  7. 2 diced cloves garlic
  8. 1 head of broccoli
  9. 1 cut into quarters small beetroot
  10. 2 chopped celery stalks
  11. 1 cut small potato
  12. 1 litre spring water
  13. A handful of Pumpkin seeds
  14. Salt & pepper to season

In a medium saucepan, saute together the onions, leeks, celery, garlic, ginger and turmeric in the ghee, once translucent add the rest of the ingredients except the salt and pepper, stir for a few minutes then add the water, cover and simmer for half an hour or so, checking it till the potato and beetroot are soft, once cooled a little Blitz together with a hand held mixer or in a bullet. garnish with the pumpkin seeds for some Zinc, Just before serving add some salt and pepper to taste, as ever use the pepper raw as it becomes pro inflammatory otherwise.

Watercress, Figs & Goats Cheese Salad.

Those of you who follow MahasHouse, are aware that we’re generally not too keen on cheese, since we promote bone health, cheese can have quite an acidic effect on your body, taxing your bones.

Having said that, some cheese can have moderate benefits when it comes to vitamin K2, like Gouda cheese and as in this recipe; Goat’s cheese can be less acidic than your regular cow’s milk cheese. In any case, this recipe has high Alkaline ingredients, which helps balance the acidity of the cheese. It is loaded with Calcium, magnesium, & Iron.

Ingredients:

  1. A few sweet ripe figs cut into quarters.
  2. A handful of watercress.
  3. 100g soft Goat’s cheese, I always opt for non pasteurised cheese.
  4. 30g pine nuts or unsalted pistachio nuts.

For the dressing:

1 squeezed lemon or lime, 1 tbs non pasteurised apple cider vinegar, 3 tbs extra virgin cold pressed fresh olive oil.

Lay the watercress as a base, crumble the soft cheese on top & add the rest of the  ingredients, serve alone or with a nice fish dish.