Spinach, Cherry Tomato & Avocado Salad with Spicy Sicilian Almonds

Having initially accepted the challenge of featuring delicious, primarily vegetarian, Primal/Paleo recipes on Primal Plate’s blog, I now find myself obsessed with the idea of going one step further. Accordingly, it’s my intention to include many more vegan recipes that can be enjoyed as part of a Primal lifestyle. I’m excited at the prospect. With summer almost upon us, light and easy is the order of the day and it feels entirely appropriate for our meals not to be so dairy dependant. Vegan food eaten in this context, means moving away from Primal and more towards the Paleo diet, which excludes milk, butter, cheese, crème fraîche, cream, ice cream and yogurt.

I am too much of a hedonist to go the whole hog (strictly speaking, Paleo peeps don’t even drink red wine for heaven’s sake!), but I do want to consciously use dairy products less often. Sarah has coined a new phrase for what’s turning out to be a delicious voyage of discovery. She calls it ”Valeo”, which in my view perfectly sums up the logic of eating more healthily without exploiting animals. If there’s one thing that miffs me about the Primal/Paleo diet, it’s the emphasis on eating animal protein.  

Yesterday we enjoyed a valeo meal of soup and salad…a Roasted Beet Borscht with Horseradish Cream (recipe coming soon) and this amazingly tasty, healthful Spinach, Cherry Tomato and Avocado Salad. Vivid colours and packed with goodness, eating valeo is light years away from the high-carb pasta, rice, bread, potato and legumes that most vegetarians and vegans rely on. 

As I’m a complete novice entering the world of veganism, I’m sailing in relatively unchartered waters. Therefore, I make no apology for seeking out the best vegan recipes from other authors that obviously don’t contain meat, fish, eggs or dairy as well as all the Primal ‘no-no' foods such as grains, potatoes, legumes, processed soy and fats etc. It’s a tall order! Nevertheless, this Spinach, Cherry Tomato and Avocado Salad with Spicy Sicilian Almonds, which I’ve borrowed from Annie Bell’s book Gorgeous Greens, immediately hit the culinary jackpot by ticking all the aforementioned boxes. Sod’s law that it’s been Primal Plate’s most popular posting on Instagram to date! 

Clearly this is not just a dish for Paleos or Vegans but also for meat-free Mondays, dairy free dieters and anyone that finds themselves somewhere in-between (me!). Full of punchy flavours, this hearty salad is a wake-up call for the senses that can be on the table in less than 30 minutes.  

Spinach, Cherry Tomato & Avocado Salad with Spicy Sicilian Almonds (serves 4)

Ingredients - for the nuts

100g organic whole, blanched (skinned) almonds

1 tbsp organic extra virgin olive oil

1 tsp organic Tamari

1 tsp, organic fresh thyme leaves

¼-½ tsp organic chilli pepper 

Ingredients - for the salad

2 organic avocados

125g organic baby spinach leaves, or torn young spinach leaves

2 tbsp organic extra virgin olive oil

a good squeeze of organic lemon juice

200g organic cherry tomatoes, halved

a small handful of organic fresh chives, finely chopped

sea salt (my favourite for serving at the table is fine Pu‘uwai Deep Ocean Hawaiian Sea Salt)

Instructions - for the nuts

Pre-heat the oven to 170℃ / 325℉ / Gas mark 3

Toss the almonds in a bowl with the olive oil and tamari, then toss in the thyme, scatter over the cayenne pepper and toss again.

Tip the nuts into a small roasting tin or baking tray and spread them out into a single layer. 

Toast in the oven for 15 to 20 minutes, until deep golden and crisp. 

Transfer the nuts to a plate lined with a paper towel and leave to cool.

Instructions - for the salad

Remove the avocados from the stone by cutting in two halves and picking the stone out. 

Peel the skin off the avocado halves, then slice each half into four long segments (8 segments per avocado).

Toss the spinach in a large bowl with the olive oil and lemon juice, then carefully fold in the halved cherry tomatoes and chopped chives.

Pile the salad on to four individual plates and scatter over the spiced nuts.

Serve straight away, leaving each diner to season their own salad with sea salt. 

Notes

Impossible to resist, the spicy, piquant almonds make a superb stand-alone snack. I chose premium, organic, ready-skinned almonds from sunny Sicily for their larger size and superior creamy, sweet taste but any raw, organic, blanched almonds are fine.

Readers will notice that I always create Primal Plate recipes from organic ingredients. For your health and wellbeing, it’s extremely important you do likewise. Many nuts have a high oil content, which means that they easily absorb pesticides. It is always best to purchase organic. For more information read why you need to buy organic nuts and seeds.

Carbohydrate 15g Protein 8g - per serving

Sarah’s Taleggio, Broccoli & Leek Tart

I am never one to say “No” to an invitation to dinner and last week Sarah surprised me by inviting us over to her’s…twice! It just so happens that’s she’s become a dab hand at making today’s recipe for Taleggio, Broccoli and Leek Tart - although after years of perfecting the art, neither of us can remember where her original inspiration came from. As with all things Primal, there have been enough modifications to allow me to confidently call this deeply delicious, satisfying tart “Sarah’s Taleggio, Broccoli & Leek Tart.” 

Firstly, being Primal, there are no grains allowed and secondly, she’s confidently upped the ante on the eggs and cheese to make this a really luxurious and filling family dinner - albeit it’s not unknown for us to eat the whole of this tart, which is supposed to feed six, between the three of us. 

As it turns out, it was much trickier to get the recipe out of Sarah’s head and into written form than it is for her to bake it! It took her a couple of hours to write the recipe down and me twice as long as that to decipher what she’d written before it could make an appearance on Primal Plate’s blog! Nevertheless, as you can see from the picture of my serving of tart, it is very worthy of its honorary place.

Taking on the ‘huff and puff’ of food blogging is very much akin to photographing the finished food on the plate. From time to time, this strong mother-daughter team, of which I am so proud, will attempt to walk a mile in each other’s shoes. Sometimes Sarah passes me her camera, but on this occasion she volunteered for a day in the life of a food blogger. This is what workplace equality is all about and as I write, epitomises the spirit of today’s ‘International Women’s Day’ (8 March 2017) but more than this, it is always a privilege to have Mirror Imaging Photography create such beautiful images to bring to life all of Primal Plate's recipes. 

This one is an absolute winner. It’s also much easier to make than a conventional tart because the nut-based pastry behaves itself so much better than a normal wheat flour pastry does. Sarah learned this lesson very early on in life from Mrs Bainbridge, her home economics teacher at secondary school, who thought that the way to get a crumbling flour pastry mix under control was to bash it around on the worktop until it surrendered itself up as a pliable piece of dough, which then cooked out to something resembling a brick. Did I miss my vocation? Is this why so many of Sarah’s generation have given up on cooking their own food? Over-handling or adding too much water to normal flour is the sure-fire way to achieve pastry disaster. This can’t happen with nut-based pastry. Provided that you add the diluted milk judiciously - just enough to bring the mixture together (see instructions below) - you cannot help but achieve a crispy, golden, melt-in-the-mouth almond pastry because, without gluten, it’s impossible to overwork. Perfect for the novice cook and, without any grains or gluten, it's much healthier for you too.

Sarah’s Taleggio, Broccoli & Leek Tart (serves 6)

Ingredients - for almond pastry

400g organic ground almonds

2 teaspoons gluten-free baking powder 

50g organic butter, melted + a little extra for greasing

4-6 tbsp diluted whole organic milk (to dilute the milk, mix 3 tbsp milk & 3 tbsp fresh filtered water together)

Instructions - to make the pastry case

Preheat oven to 190℃ / 375℉ / Gas mark 5 

Grease a 25cm / 10inch round, fluted, non-stick, loose-bottomed pastry case with a little melted butter, then line the base with a round piece of non-stick baking parchment for good measure.

To make the almond pastry - sieve the baking powder into the ground almonds and mix together well. 

Stir the melted butter into the almond mixture, then add the diluted milk - one tablespoon at a time - and stir everything together with a fork. N.B. We’ve found that 4 tablespoons of diluted milk is usually enough to bind the mixture without the pastry becoming too wet.

When it starts to clump together, abandon the fork and use your hand to bring the mixture together into a firm but moist dough (the warmth of your hand will help to do this by releasing the oil in the nuts). Shape into a ball.

Lay out a large sheet of clingfilm onto a work surface (you may need two sheets overlapped), then place your smooth ball of pastry in the middle and flatten it out slightly.

Lay a second sheet of clingfilm over the top of the pastry (this will stop it from sticking to your rolling pin) and roll out evenly to about 3mm-5mm thickness. As you roll, turn regularly to achieve an even round shape that is approximately 2½cm/1” larger than the circumference of your tart tin (this allows for the sides of the tart). 

Carefully peel off the top layer of clingfilm, then loosely wrap the pastry around your rolling pin removing the bottom layer of clingfilm as you do. Then using the rolling pin to support the pastry, lift it in one piece directly into the tart tin. If it splits or breaks in transition (as it often does!), don’t worry, just patch it back together by pressing it firmly and evenly into the base and up the sides of the tin with your hands. You can add smaller pieces of pastry to fill any gaps and particularly to reinforce the top edge - just press any seams together with your fingers so there are no gaps and it’s as even as you can make it. N.B. Since almond nut flour is gluten-free it’s easier to handle than normal shortcrust pastry, because it doesn't get harder and tougher when you re-work it.

Once it’s settled in the tart tin in an even thickness, prick the base with the prongs of a fork, then lift the pastry tin into the air and, rotating the tin with one hand, use a sharp knife to trim any raggedy bits of pastry off the top edge to create a neat finish. Form any leftover pastry into a ball, cover in clingwrap and store in the fridge for up to a week. You can then re-roll and make into almond biscuits, which are perfect served with cheese after dinner, or as a base for pre-dinner smoked salmon canapés.

Bake the pastry case blind i.e. place a large piece of baking parchment on top of the pastry - it needs to be big enough to cover the entire pastry case - and weight down with ceramic baking beans (rice grains, dried peas or dried beans will do just as well) then bake in the pre-heated oven for about 8-10 mins. 

After this first baking, remove the baking beans and parchment and cook for a further 5-6 minutes - you’re looking for an evenly baked, pale golden case without any wet pastry showing in the middle. N.B. Keep a careful eye on it to ensure that the top edge doesn’t get too brown - nut-based pastry can scorch easily and if it’s over-browned at this stage it will be too dark after it’s filled and re-baked. 

When cooked, remove from the oven and set aside. 

Ingredients - for filling

Head of organic broccoli (about 350g)

200g taleggio cheese

6 tbsp organic whole-fat milk

2 tsp English mustard powder

6 organic eggs

120ml organic double cream

sea salt and freshly ground black pepper

1 tbsp organic butter, melted (or organic olive oil)

2 organic medium-sized leeks

1 tbsp organic fresh thyme leaves, chopped 

Instructions - to make filling

Reduce the oven temperature to 170℃ / 325℉ / Gas mark 3

Cut the broccoli into small florets. Steam for about 4-5 minutes or until just tender. Drain and put straight into ice cold water (or run under the cold tap) to stop the cooking process and to keep their colour.

Trim off the roots and coarse dark green tops of the leeks, then with a sharp knife slice them lengthways halfway through i.e. from top to root without actually cutting them in half. Wash under a running tap, fanning the layers out with your fingers to rinse away any grit or soil trapped between them. Drain thoroughly and then slice across into 1cm thick rings. 

Place the leeks and the olive oil into a large saucepan, give the leeks a quick stir to make sure that they’re evenly coated in the oil, then cover with a circle of greaseproof paper cut to fit the pan and the pan lid. Cook over a gentle heat for about 8-10 minutes until the leeks are soft and tender but not coloured. 

Remove the paper lid and stir in the broccoli and thyme then, whilst continually stirring, turn up the heat to cook off any excess liquid. You need to make sure the mixture is as dry as possible without browning the vegetables. Season with salt and pepper and set aside.

Prepare the taleggio cheese by removing its wrapping and cutting off any of the rind as thinly as you can (it will have a mould-like bloom, which you don’t want in the tart). Slice into thin pieces, and set aside.

In a Pyrex jug or bowl, first whisk the mustard powder into a little of the milk until smooth, then add the rest of the milk, cream, eggs and season to taste with salt and pepper. Whisk the mixture until the eggs are broken up and all the ingredients are well combined. Set aside.

Instructions - to assemble the tart

Lay a sheet of tin foil on a flat baking sheet, then place your pastry case, still in its tin, on the sheet. Scrunch the tinfoil up a little around the base of the tin because if your pastry has any gaps at all, this will prevent the filling running out all over your oven!

Evenly distribute the vegetables in the base of the pastry case. 

Give the egg custard mixture a quick stir (sometimes the mustard settles at the bottom) and carefully pour into the pastry case over the vegetables. Lay the slices of taleggio cheese evenly over the top. 

Bake immediately in the pre-heated oven for about 25 minutes, or until the custard is lightly set and the surface of the tart is nicely golden.

Remove from the oven and let the tart cool for 5-10 minutes. Then, using a small sharp knife, loosen around the top edge of the tart before releasing from its tin.

Slice and serve warm or cold. 

Notes

Sarah doubles up on the quantity of Primal Plate’s original almond pastry recipe to make sure there is plenty to roll out without scrimping; this means that there will be about a third left over for almond biscuits etc. The remaining raw dough can be stored in a refrigerator for up to a week. 

Taleggio cheese is made from non-vegetarian rennet, strict lacto-vegetarians could substitute a soft-melting cheese such as Duchy’s organic brie.

Carbohydrate 12g Protein 33g - per serving

Best Ever Vegetarian Gravy

I’m sort of selling myself short on today’s recipe title because this gravy may well be the best ever gravy for everyone; vegan, vegetarian and carnivore alike. It doesn’t need meat juices from the roasting pan for depth of flavour, this stand-alone gravy is as intensely flavoursome as any I’ve tasted…ever! Better still, it can be made well in advance, so there’s no last minute panic to rustle up a tasty gravy whilst the rest of dinner goes cold. Simply make ahead of time then, whilst you’re plating up the rest of the meal, re-heat your gravy to boiling point and pour over.   

I knocked this vegetarian gravy up ‘out of the blue’ in about 15 minutes flat whilst the Nut Loaf that was featured on last week’s Primal Plate blog was resting in its tin before being turned out and sliced. Frantically looking around my kitchen for any ingredients that I could gravy-fie to get our meal onto the table pronto, the first thing I espied was the tomato juice leftover from a 400g tin of chopped tomatoes I’d used to make the Nut Loaf. The second was my husband’s glass of red wine poured in readiness for dinner.

Combined with a few other store cupboard ingredients - not least Sukrin almond flour to thicken - it was gravy alchemy. A light, bright, delicious, vegetarian accompaniment to elevate the pure and simple into the most tasty meal imaginable. 

Best Ever Vegetarian Gravy (Serves 4)

Ingredients

1 tbsp organic olive oil
1 organic medium onion, finely chopped
1 dsp organic tomato puree
2 tsp organic reduced salt vegetable bouillon powder
1 heaped tsp Sukrin organic reduced fat almond flour
75 ml organic tomato juice (I used the juice that I’d drained from a 400g tin of organic chopped tomatoes)
75 ml red wine
200ml fresh filtered water
1 tbsp organic tamari
½ tsp Marmite or natural yeast extract
1 fresh bay leaf - optional

Instructions

Heat the olive oil in a medium sized saucepan. Add the chopped onion and cook gently with the pan lid on for about 8-10 minutes, stirring occasionally, until the onion is soft and light golden in colour.

Meanwhile, in a small bowl, combine the Sukrin almond flour with a little of the tomato juice, stirring well to make sure there are no lumps before adding the rest of tomato juice. Set aside.

When the onions are soft and golden, take the saucepan off the heat and add the tomato puree and bouillon powder. Stir everything together really well until it forms into a smooth-ish paste then add the red wine. Keep stirring until this is fully integrated, then do the same with the almond flour/tomato juice mixture. Finally add the water, the tamari, the Marmite and the bay leaf (if using).

Set the pan back over a medium-hot heat and stir continuously until the gravy comes to the boil and has thickened slightly. Turn the heat down to a simmer and continue cooking, uncovered, for a further 10 to 15 minutes.

Strain the gravy through a stainless steel sieve into a clean saucepan - I also like to press about half of the softened onions through the sieve to achieve a gravy with a bit more substance. Cover the pan and set aside until you’re ready to eat.

Alternatively, strain into a clean glass or ceramic bowl, cover and store in the refrigerator for up to a week.

Notes

The drained chopped tomatoes can be used to make Nut Roast, Virgin Mary Vegetable Cocktail (recipe coming soon) and Coconut King Prawn Curry (recipe also coming soon) - as you can see I’m currently awash with ideas for organic tinned tomato recipes!

I’ve not included sea salt or freshly ground pepper in the ingredients list for this recipe because quite frankly the Swiss bouillon powder, tamari and Marmite do the trick without. However, if you’re using ‘no-salt’ natural yeast extract you might want to test for seasoning and adjust to taste if needs be.

Carbohydrate 4g Protein 2g - per serving

Nut Roast

2017 began in much the same way that 2016 ended… assisting Mirror Imaging with two back-to-back winter weddings and spending the rest of January up to my neck in legalese and paperwork. True, for the sake of our health and wellbeing I do still spend quality time in the kitchen devising good things to eat, but actually getting around to photographing the end result and writing up the recipes to share on Primal Plate’s blog has, over the past month, been a stretch too far. Sorry. 

With the start of the new year and a couple of pounds gained, I turned my attention away from the meaty feasts (organic and pasture-fed, no less) that we’d enjoyed over Christmas and reignited my appreciation for all things vegetarian. I know that generally nutloaf gets a bad press - at least with non-vegetarians - but I kid you not, this fabulously flavoursome Nut Roast could knock most meat dinners into a cocked hat. Healthy and chock-full of protein from an abundance of nuts, this Nut Roast has all the savoury heartiness of meat without the heaviness. Plus, it packs more taste, it costs less to make, it looks better on the plate and you can prepare it in advance. Served with my mouthwatering vegetarian gravy (recipe coming soon) that Sarah thought was so tasty it must have made with homemade chicken stock, some seasonal oca roasted with thyme (the nearest low-carbohydrate equivalent to roast potatoes) and tender stem broccoli, this low-carb, Primal, vegetarian meal is so good it verges on the genius.  

It’s equally delicious served cold with salad. 

Nut Roast (Serves 6)

Ingredients

50g raw organic pecans 

50g raw organic Brazil nuts 

50g blanched organic almonds

2 tbsp raw organic pumpkin seeds 

25g organic unsalted butter

3 large organic shallots, peeled and finely chopped

150g organic chestnut mushrooms, coarsely chopped 

50g raw organic cashews, coarsely chopped 

2 tbsp organic smooth almond butter

2 tsp Marmite

100g organic strong cheddar cheese - finely grated

3 tbsp organic parsley, finely chopped

1½ tbsp organic sage, finely chopped

400g tin organic chopped tomatoes, well drained

2 organic medium eggs, beaten

1 dsp Sukrin organic coconut flour

Celtic sea salt

Freshly ground organic black pepper

Organic watercress or chopped parsley to serve

Organic oca are part of the yam family and look a little like radishes when raw. When roasted in the oven they make a fantastic low-carb potato substitute, close in favour and texture to roast new potatoes.

Instructions

Melt 10g of the butter over a very low heat (or in a microwave). Grease a 400g /1lb loaf tin with the melted butter before lining with a long strip of non-stick baking parchment to cover the base and narrow sides of the tin. Grease the baking parchment too. 

Toast the pecans, Brazil nuts, blanched almonds and pumpkin seeds in a large frying pan over a low heat until nicely golden. 

Take the pan off the heat and allow the nuts/seeds to cool slightly, then whizz in a food processor until finely chopped.

Pre-heat oven to 190℃ / ℉ / Gas mark

Melt the remaining 15g of butter in a small frying pan and gently cook the chopped shallots for about 3-4 minutes until soft and beginning to turn golden. Add the chopped mushrooms to the pan and continue to cook for a further 5 minutes, stirring occasionally.

In a large bowl, combine the toasted ground nut mixture with the cooked shallots and mushrooms and the rest of the ingredients. Season with sea salt and black pepper and mix together well. 

Spoon into the prepared loaf tin and level off the top. Cover with a piece of buttered non-stick foil.

Cook for 45 minutes or until a skewer inserted in the middle comes out clean. Remove the tin foil - if the top isn’t evenly browned pop the nut loaf back into the oven, uncovered, for a further 5-10 minutes.

Cool for 15 minutes in the tin before loosening around the edges with a small knife and carefully turning out onto a warm serving plate. Peel away the parchment paper and cut into slices.

Carbohydrate 12g Protein 15g - per serving

Nutty Parsnip Gratin

I am fully “living life on the veg” courtesy of Riverford Organics, and I could not be happier with my regular supply of the freshest, tastiest organic produce that they deliver every Friday straight to my door. An absolutely brilliant service!

Notwithstanding my new-found addiction to drinking a large glass of freshly pressed juice every day - which I’m convinced is far more life enhancing than the proverbial ‘apple a day’ that’s reputed to ‘keep the doctor away’ - I’m having a ball creating new recipes from a plethora of organic fruit and vegetables that you can never reliably find on supermarket shelves.

Because eating Primal is what my close family prefers, we never succumb to eating white potatoes or even compensate very often with other high-carb root vegetables. However, last week I couldn’t resist ordering some new season parsnips for inclusion in my weekly Riverford box of goodies. When they arrived, I thought I’d go all out and make a main meal of them.

Totally delicious, this creamy Nutty Parsnip Gratin has a gorgeous sweet spiciness about it that pairs beautifully with salty Parmesan cheese and crunchy roasted hazelnuts. In fact, I think I’ve succeeded in elevating the humble parsnip to giddying new heights with this dish! Let’s just say, when you dive in with your fork you might not even recognise that you’re eating parsnips - it’s just the most perfectly balanced, tasty, autumnal meal that ticks all those cold-weather comfort food cravings without a potato or grain in sight. How good is that? 

Nutty Parsnip Gratin (serves 3-4)

Ingredients

500g organic parsnips (trimmed and peeled weight of approximately 3 large parsnips)

2 large organic shallots

300ml organic whole milk 

125ml organic double cream

1 dsp fresh rosemary leaves, finely chopped (about 2 decent sprigs of rosemary)

1 tsp English mustard

¼ tsp organic nutmeg, freshly grated 

1 tsp Celtic sea salt

80g Parmesan cheese (I used Gran Moravia vegetarian Parmesan-style hard cheese), finely grated

50g organic roasted, blanched hazelnuts, chopped

40g organic ground almonds

15g organic unsalted butter

Freshly ground organic black pepper

Instructions

Pre-heat the oven to 200℃ / 400℉ / Gas mark 6

Peel and finely slice the parsnips lengthways into 2-3mm thick strips using a mandolin. If the parsnips are large, first cut them in half across the middle, then cut the top half into quarters and using a vegetable peeler, trim away the fibrous core before slicing.

Peel the shallots and still using the mandolin, slice them very finely.

In a large, wide, lidded sauté pan heat the milk to scalding point (just below boiling) then add the parsnip and shallot slices, pressing them down into the milk (the vegetables won’t be completely covered at this stage).

Cover and cook over a medium-low heat for 4 minutes until the parsnips are soft but not broken up. Tip: Gently stir the vegetables around after 2 minutes to ensure that everything cooks evenly. Take off the heat and set aside.

In a medium-sized bowl, mix together the cream, rosemary, mustard, nutmeg and salt, then stir in half the grated cheese. Pour the mixture over the parsnips and shallots and gently combine everything together. Tip into a gratin dish, press down with the back of a spoon and level off the top.

In a small bowl mix together the rest of the cheese, ground almonds, chopped hazelnuts and a good grating of freshly ground black pepper. Scatter evenly on top of the parsnip mixture.

Dot all over with small pieces of cold butter and bake the gratin for 30 minutes until lovely-bubbly, crisp and golden.

Eat and enjoy.

Notes

Nutty Parsnip Gratin tastes special enough to serve as a vegetarian main course with all the trimmings on Christmas Day. It’s also a brilliant make-ahead vegetable side dish for carnivores - I imagine that served alongside something meaty, it would be an absolute winner.

It doesn’t matter so much for this recipe because you’re boiling the milk anyway, but because it’s kinder to cows and much healthier for humans, I only ever buy whole milk that’s raw and organic from Gazegill Organics This is what they say:

“Here at Emma’s Dairy we believe that cows should have the freedom to roam, grazing our pastures and producing raw organic milk that is naturally high in omega 3. Our cows produce a natural amount of milk and are not intensified in any way to produce more, thats why our milk is rich in butterfat and protein. We do not homogenise our milk but believe that in leaving a cream line you can enjoy simply put an un-tampered with natural product that is full of natures best, we also offer raw organic milk and pasteurised milk as well as cream and offer UK wide delivery, we hope you enjoy it.” 

Carbohydrate 31g Protein 15g - per serving

Sweet Potato Gnocchi With Sage Butter & Goats Cheese

Good news for all Primal/Paleo enthusiasts who still crave potatoes. Today’s blog post for sweet potato gnocchi offers all that’s best about the much-loved spud - golden and crisp on the outside, soft and fluffy on the inside - without going off-piste. These delicious little pillows of potato-like perfection have the heart of soft, light-tasting mashed potato and the soul of crispy, caramelised, umami-flavoured chips.

Sweet potatoes offer a healthier, lower-starch alternative to other potato varieties, but here I’ve tamed down their sweetness and cancelled out their higher water content with primal-friendly ingredients to mimic the taste and texture of regular potatoes. As a cook, there have been many occasions when I’ve thought that only potato can properly complete a meal that’s lacking the comfort and pleasure of something satisfyingly starchy. No longer. These sweet potato gnocchi have the density and depth of flavour I’ve been missing and are the perfect potato substitute for any meal crying out for chips, mash, roasties or croquettes. 

However, I think today’s recipe for Sweet Potato Gnocchi With Sage Butter & Goat’s Cheese is at its best presented as a gratifyingly simple, vegetarian main course. With just enough sweetness from the gnocchi to complement the saltiness of strong-tasting goat’s Cheddar, it’s a combo that’s so tasty you won’t even think about reaching for the ketchup! Also, these beauties are a brilliant dinner-party starter or, piled onto a platter with freshly grated goat’s Cheddar and crispy fried sage leaves scattered over, they will blow your guests away when handed around as a hot savoury canapé to accompany drinks. 

Unlike traditional gnocchi that’s made from regular potato and refined wheat flour, Primal Plate gnocchi are grain-free, potato-free and gluten-free too. They may require a little effort to make but the pre-cooked and cooled gnocchi ‘sausages’ can be stored, still in their cling-film wrapping, for up to 2 days before being cut into gnocchi-sized pillows and quickly fried off in butter. Finally, without compromise, my appetite for potato is satiated!

Sweet Potato Gnocchi With Sage Butter & Goats Cheese (Serves 6)

Ingredients

750g organic sweet potatoes (should yield about 500-550g sweet potato puree)

1 organic egg yolk, lightly beaten

200g organic ground almonds

50g Sukrin organic coconut flour

50g organic arrowroot powder

1½ tsp Celtic sea salt

100g full-fat organic soft cheese

40g organic butter

18 fresh sage leaves

100g Quicke's Goat Cheddar (I purchased this from Waitrose's deli counter) or Parmesan-style cheese, freshly grated - to serve

Freshly ground black pepper - to serve

Instructions

Pre-heat oven to 180°C / 350℉ / Gas mark 4

Place the sweet potatoes on a baking tray and bake for 45-60 minutes (depending on their size) until completely cooked through.

Remove the potatoes from the oven and whilst they’re still hot cut them in half, then scoop out the centres of each. Pass the sweet potato flesh through a fine sieve into a large bowl. Discard the skins.

Add the ground almonds, coconut flour, arrowroot powder, cream cheese, egg yolk and sea salt to the sieved sweet potatoes and mix everything together well. 

Cover and chill for 20-30 minutes in a refrigerator.

Bring a wide, deep pan of water to boil.

Divide the cooled gnocchi mixture into manageable portions (about 200g each). Roll each portion out between cling film into a 2 cm (¾ inch) thick long sausage. Twist the ends of the cling film together tightly then cook each sausage for 6 minutes in the boiling water.

At the end of the cooking time, remove the gnocchi sausage from the boiling water with the aid of two spatulas and lay each one down in an ice-cold water bath to cool down.

Once cool, remove the cling film and slice each sausage into little gnocchi ‘pillows’ i.e. about 2.5cm (1 inch) long pieces. Cover and keep chilled. N.B. They can be stored for up to 2 days in a refrigerator.

When you’re ready to eat, heat 40g grass-fed butter in a large frying pan set over a medium heat. Do not let the pan get too hot - you want the butter to foam, not burn. Sizzle the sage leaves for 1 minute, then remove from the pan and set aside. 

Top left: Gnocchi rolled into cling wrapped  'sausages'. Top right: Blanching in simmering water (put the lid on). Bottom left: In the ice cold water bath. Bottom right: Chopping the chilled Gnocchi 

Now add the gnocchi pillows to the pan and fry them in the sage-infused butter until golden on the outside and light and fluffy in the centre. Depending on how many people you’re feeding, you may have to do this in several batches. N.B. It’s important that you don’t overcrowd the pan and if the butter starts to burn, clean the pan out and start afresh with more butter. When the gnocchi are nice and golden on all sides, lift them onto a warm plate lined with kitchen paper.

Serve the gnocchi hot with a generous amount of grated goat’s Cheddar sprinkled over and a good grinding of fresh black pepper. Garnish with the crispy sage leaves.

Carbohydrate 29g Protein 13g - per serving

Lemon Courgetti With Summer Vegetables & Tomato Salad

Celebrate summer, when it shows up, with an ‘Italian-style’ meal of healthy, seasonal deliciousness. The shops are filled with a cheap and plentiful supply of courgettes in July and August, so now is the time to make them into the brilliant, low-carb, pasta substitute popularly dubbed “courgetti”. This fresh, healthy and surprisingly substantial dish accompanied by a selection of the most vibrant of summer fruits - sweet tomatoes - is an amazingly flavourful way to enjoy a taste of Italy without the high-starch hit you get from eating regular pasta.  

My eldest daughter Elizabeth provided the inspiration for Primal Plate's tomato salad recipe. Last weekend she served up something very similar at an impromptu family BBQ and it tasted so fresh and looked so colourful that I was reminded how versatile a simply prepared and beautifully presented plate of tomatoes can be. This salad is a great way to lighten-up all manner of dishes, or perhaps to eat on its own with some fresh goat's cheese with grain-free bread to mop up the juices.

Quick, light and super-easy to make, this lovely combo is my idea of summer on a plate!

Ingredients - for the Lemon Courgetti with Summer Vegetables

300ml organic double cream

1 organic lemon, juice and finely grated zest

80g organic full-fat cream cheese

100g Parmesan-style cheese, finely grated

200g frozen peas

200g frozen baby broad beans

200g fresh asparagus tips

4 medium-large, firm, flat (not curved) chunky courgettes - size and shape matters!

small bunch of basil

sea salt and black pepper

Ingredients - for the Tomato Salad

600g ripe vine tomatoes - for interest and sheer good looks, choose from a selection of red or yellow cherry tomatoes, heirloom golden-orange, red and green vine tomatoes, baby plum tomatoes or the beautiful red and green Tigerella varieties

2 tbsp organic cold-pressed olive oil

2 tsp best-quality Balsmanic of Modena vinegar

sea salt and freshly ground black pepper

fresh basil leaves - to decorate

Instructions

Boil a kettle-full of fresh water. Pre-heat 4 individual pasta bowls.

Measure the frozen peas and broad beans into two separate heat-proof jugs or bowls. Pour the boiling water from the kettle equally over the peas and broad beans and allow to stand until they’re defrosted. 

Prepare the courgettes by washing them and spiralising into long thin spaghetti-like shreds - alternatively, this can be done with a knife by cutting them into long, thin strips.

Drain the defrosted peas through a sieve and tip them into a clean bowl. When the broad beans have cooled down, drain them too before popping them out of their tough outer skins between your finger and thumb straight into the bowl with the peas. 

Trim the bottom of the asparagus tips - it’s not necessary, but I also like to peel the bottom third of the stems with a potato peeler. Boil a second kettle of water.

Heat the cream with the lemon zest in a medium-large saucepan over a medium heat until it comes to the boil. Turn the heat down to simmer and continue cooking for 3 minutes. Cover and set aside.

Meanwhile, pour the boiling water into the bottom of a steamer, then put the asparagus tips into the steamer basket, cover and steam for just 1 minute. Remove the asparagus tips from the steamer with a slotted spoon into a bowl of cold water (or put into a sieve and run under the cold tap) to ‘set’ their bright green colour. Drain and dry on kitchen paper. Cut the asparagus into 3 centimetre pieces (or in half) and then add them to the bowl of peas and broad beans.

Reserve 4 sprigs of basil then strip the leaves off the rest of the basil stems and tear them into small pieces. Set aside.

Whisk the cream cheese, 80g of Parmesan and 30ml of lemon juice into the lemon infused cream and then over a medium heat bring the sauce back to just below boiling point. Taste, then season with sea salt and a good grinding of black pepper. Taste again and add a little more lemon juice if you think it needs it. 

Add the asparagus, broad beans and peas to the cream sauce and then over a low/medium heat, allow the vegetables to gently warm through - make sure the sauce gets nice and hot but don't let it boil.

Bring the water in the steamer back to the boil, add the courgetti to the steamer basket, cover and steam for just 1½ minutes - no longer. They need to cook just long enough to lose their raw-edge and get hot but not so long that they become limp and soggy. 

Immediately tip the courgetti out of the steamer basket onto a dry, clean tea-towel. Wrap them up in the tea towel to absorb as much water as possible.

Divide the drained courgetti equally between the 4 pre-heated serving dishes. Stir the torn basil leaves into the cream sauce and vegetables then ladle or spoon this on top of the courgetti - distributing the vegetables and sauce evenly. Sprinkle the rest of the grated Parmesan-style cheese over each serving and finish with a good grinding of black pepper and a sprig of fresh basil.

Serve immediately with tomato salad.   

Instructions - to make Tomato Salad

No need to peel or remove the seeds from the tomatoes. Wash and slice the larger tomatoes, removing the core at the stem end by cutting out a small ‘v’ at the centre of the bigger slices with the point of a small, sharp knife. Halve the cherry tomatoes.

Layer all the tomatoes attractively on a large platter. Lightly season with sea salt and then drizzle over the olive oil and balsamic vinegar. Add a grinding of freshly ground black pepper and decorate with green and/or purple basil leaves. 

Serve at room temperature for a simply delicious way to enjoy all the nutritional benefits of sweet, fragrant tomatoes. Yum!

Notes

If you prefer, you can substitute the frozen vegetables with 500 grams each of fresh peas and broad beans (weight before podding). Pod them, then cook in boiling water (or steam) for 3 minutes before draining well and adding to the cream sauce to keep warm. 

Carbohydrate 14g Protein 19g - per serving of lemon courgetti with summer vegetables

Carbohydrate 7g Protein 1g - per serving of tomato salad

Asparagus Loaf

There’s been a seismic shift in my life situation over the past few weeks - and yes, it’s been every bit as horrible as it sounds. All self-care has gone out of the window and I’ve thrown my despairing food-blogging hands up in the air more than once because there has been no time for me to be creative. Nevertheless, with just a few more days left to get your hands on the last of the English Asparagus - the notoriously short season starts on St. George’s Day and ends on 21st June - I was determined to blog one of my all time favourite asparagus recipes. 

Thankfully, not much original thought was required. I’ve borrowed this recipe straight out of Rose Elliot’s book ‘The New Vegetarian Cookbook’ - although I’ve more than doubled the amount of ingredients than the original recipe calls for, because it just doesn’t make enough of this delicious savoury loaf to satisfy my greed for English asparagus.

If I wasn’t strictly Primal, I would most enjoy eating a couple of slices of this asparagus loaf for a lazy lunch in the garden on a warm summer’s afternoon, with a few Jersey Royal potatoes, homemade mayo, a fresh leaf salad and a glass of ice-cold wine. My food fantasy aside - and the fact that so far this year there’s been precious little summer weather to speak of - mangetout peas and some crisp lettuce will do just as nicely in place of potatoes for a lovely Primal-inspired summer dinner party dish. Alternatively, cut the loaf into tasty, canapés-sized mouthfuls to serve with drinks, transport to a glamorous picnic, or serve as a delicious vegetarian option as part of a buffet party spread. I think Asparagus Loaf is very, very delicious - anywhere, anytime, any place. 

Asparagus Loaf (serves 6)

Ingredients

1 medium onion, peeled and grated

225g Parmesan or Vegetarian Parmesan-style Cheese (I used Gran Moravia)

225g organic ground almonds (I bulk buy ground almonds online here)

4 large organic eggs

285ml single cream (I actually used 250ml organic double cream and made up the quantity with filtered water)

sea salt and freshly ground black pepper

freshly-grated nutmeg (I used about ⅓ of a whole nutmeg)

750g green asparagus (at least 30 decent-sized asparagus spears)

Sprigs of organic watercress - to garnish

Instructions

Boil a kettle of water. 

Set the oven to 190℃ / 375℉ / Gas mark 5

Snap the ends off the asparagus spears and using a potato peeler trim off the bottom third of the spears to make sure that all the tough part has been removed - you should end up with about 325-350 grams of trimmed asparagus.

Pour the boiling water from the kettle into a large pan. Put the trimmed asparagus into a steamer basket set over the boiling water, put the pan lid on and steam the asparagus for 3 minutes. Drain, refresh under cold water, drain well again and set aside. 

Grease a 2lb loaf tin with melted butter and line with a long strip of baking parchment to cover the base and short-end sides.

In a large bowl, mix together the grated onion, cheese, ground almonds, eggs and cream.

Season with sea salt (about a teaspoon), a generous grinding of black pepper and the nutmeg.  

Put a layer of this nut mixture into the base of the loaf tin, then neatly arrange a layer of asparagus spears on top. Continue in layers like this until all the ingredients are used up, ending with the nut mixture. 

Bake for 60-70 minutes, until risen and firm in the centre.

Cool completely in the tin, then slip a knife around the sides and carefully turn out onto a plate.

Strip off the paper. Cut into slices. Arrange the slices on a plate - or individual plates - and garnish with watercress.

Notes

It’s well worth taking the time to arrange the asparagus spears neatly into the loaf tin. 

You’ll end up with 4 layers of the nut mixture and 3 layers of asparagus spears in your loaf tin, so try to split your ingredients evenly upfront. When baking this for the blog, I threatened to run out of the nut mixture for the final layer. From experience I know that If the top nut layer is too thin, when the loaf is cut into slices it will tend to break off. Annoyingly, I also ended up 2 asparagus spears short, which then had to be steamed separately! 

Season carefully as Parmesan cheese tends to be salty.

If you’re making canapés - makes about 48 - cut the slices neatly again into thirds.

Although leftovers keep well in a sealed container in the fridge, if the size of this loaf is too much for your needs, simply halve the ingredients and bake in a 1lb loaf tin for 45-60 minutes. 

Carbohydrates 11g Protein 28g - per serving

Celeriac Dauphinoise

If I could have one 'mardy' about my Primal diet it’s that I just can’t seem to tactically allow potatoes back into my life…not ever! Having initially lost one and a half stones by eating low-carb, high fat (LCHF), I have on more than one occasion subsequently pined for the simplicity and density of potatoes. Carby they may be, but potatoes are in a league of their own and their virtues are not easily replicated. As well as being a naturally nutritious whole-food, simple spuds need no more than the application of heat to make them into something very, very tasty indeed (is there anyone that doesn’t love golden, crispy roasties?). When pre-cooked and chilled (think yummy potato salad) potatoes are also an alluring dietary source of resistant starch - which is top-notch food for ‘good’ gut bacteria, and thus your overall health. Or so I debate with myself…

Unfortunately, neither my nostalgia for potatoes or their nutritional profile is of any help to me. As far as my metabolism is concerned it’s not playing! I cannot ignore the fact that previously, within an hour or so of eating potatoes, my feet and ankles would swell alarmingly. No doubt potatoes had also long been playing havoc with my blood glucose levels, but after the age of fifty the almost immediate inflammatory response (edema) not only made me look like a frump, it actually made me feel quite queasy. I may forever mourn their loss, but for me it’s a case of R.I.P. potatoes! 

Another thing that peeves me is cheese! It’s virtually impossible to be a non-meat eater on compassionate grounds and still follow Primal principles without eating eggs and cheese. Unfortunately, almost all vegetarian recipes seem to ignore the fact that the most wonderful-tasting, beautifully-textured, traditionally-made cheeses, such as Parmesan, Gruyere and Mozzarella, are totally unsuitable for vegetarians. Whilst I’ve found good-enough substitutes for Parmesan and Mozzarella, I have still not found a copy-cat vegetarian version of Gruyere D.O.P. that’s available to retail customers, which can emulate anything like Gruyere’s unique melting quality and depth of flavour. Even if you can get past the ‘no-no’ of cheese made with calf rennet, there’s still the massive cruelty involved in milk production generally, and the nutritional degradation that occurs with pasteurised milk taken from grain-fed cows. Given that not all cheese is created equal, there is one family-run traditional cheese dairy that I am happy to be acquainted with because they share Primal Plate’s ethos - a passionate commitment to animal welfare and human health. This family run business makes award-winning, artisan, vegetarian cheeses from the raw milks of free-range, grass-fed cows, goats and ewes. In this day and age of intensive factory farming, small enterprises such as The Traditional Cheese Dairy make my heart sing. Not only because they fly in the face of extreme human exploitation of animals inherent in the dairy industry, but also because their end-products taste so good and are naturally healthful to animals and humans alike. I know it isn’t always practical, but please try to seek out and support all farmers that treat their animals as animals - not just a commodity for ‘growing’ meat or as 24/7 milking machines. Raw milk from free-range, grass-fed cows is not only better for the animals it is far, far better for you.  

Wherever you shop, substitute any mature, organic, vegetarian Cheddar in recipes that call for Gruyere. You may need to ask for advice at the Deli counter. It is often a case of trial and error when you’re trying to find a decent tasting vegetarian Cheddar cheese that doesn’t disintegrate into an oil-slick when baked or grilled! I will keep you posted if and when I find the perfect one!

Rant over, I have stopped arguing with reality long enough to create a potato-like dauphinoise using that great potato ‘pretender’…celeriac. Whilst the finished result isn’t as pillow-soft as cooked potatoes, cheesy gratins and bakes always have the yummy, comfort factor that low-carbers sometimes crave - and this cheese-topped Celeriac Dauphinois is no exception. I’ve lightened-up the full-on fat experience of double cream and cheese (oftentimes called for in traditional dauphinoise recipes), by substituting dry white wine for most of the cream. The crispy, crunchy cheesy topping speaks for itself. All in all, much tastier and less rich, Celeriac Dauphinois is an excellent low-carbohydrate main course for a light family supper or when entertaining vegetarians. It’s equally delicious served as a vegetable accompaniment.  

Ingredients

3 medium/large shallots, finely sliced

2 small celeriac, total weight about 900g

½ lemon, juiced

2 tbsp fresh lemon thyme, leaves only

2 tbsp olive oil

40g butter

sea salt and freshly ground black pepper

¼ tsp freshly grated nutmeg

150 ml dry white wine (I used a dry, white Spanish Rioja)

60 ml organic double cream

165g Gruyere (or mature, vegetarian Cheddar), finely grated              

60g Parmesan (or Parmesan-style cheese), freshly grated                 

Instructions

Pre-heat the oven to 190℃ / 375℉ / Gas mark 5

Fill a large bowl with cold fresh water and add the lemon juice.

Cut the top and bottom off the celeriac and then stand flat on a chopping board. With a sharp knife cut off the thick skin working all the way around the celeriac from top to bottom.

Cut each peeled celeriac into 4 quarters.

Using the thinnest slicer on a food processor, a hand-held mandolin slicer or a very sharp knife, cut the celeriac into 3mm thin slices. Put the celeriac slices into the lemon water to prevent them discolouring.

If not done already, finely slice the shallots. 

Heat the butter and olive oil together in a large pan until the butter has melted.

Drain the celeriac then either spin in a salad spinner or dry on a clean tea-towel. 

Add the shallots and drained celeriac to the pan. Continue to cook over a medium heat for about 5 minutes, turning the vegetables over now and again to make sure that everything is well coated in the olive oil and butter. 

Season with salt, freshly ground pepper and nutmeg then pour in the wine and continue to cook for about 10-12 minutes more with the pan lid on, stirring occasionally, until the celeriac is just tender.  

Tip the contents of the pan into a gratin dish. Scatter half the thyme leaves over the top then drizzle over the double cream and flatten the slices of celeriac down so they’re submerged as much as possible under the liquid.

Mix the two grated cheeses i.e. Gruyere & Parmesan (or vegetarian substitutes) together, then sprinkle on top of the celeriac in a thick even layer. Cover the dish with tin foil.

Place in the pre-heated oven and cook for 20 minutes. 

Remove the foil, then place back in the oven for a further 20-25 minutes until bubbling and golden brown. 

Remove from the oven and allow to stand for 2 minutes. 

Scatter over the rest of the thyme leaves before serving with a fresh green salad.

Notes

Cheese has a tendency to break down when cooked at high temperatures. The maximum temperature you should bake this dauphinoise - and any other cheesy casserole - is 190℃ / 375℉ / Gas mark 5, or below. If the cheese does separate and you’re left with a layer of fat sat on the surface of your Celeraic Dauphinoise, lightly dab off the excess oil with sheets of paper towel before allowing to stand for a couple of minutes prior to serving. It will still taste good!

If you like your cheese topping really brown and crozzly a couple of minutes under a very hot grill at the end of the cooking time should do the trick.  

Only buy small heads of celeriac - larger specimens can lack flavour, tend to be a bit woody and are much more unwieldy to peel and slice.

Carbohydrate 23g Protein 17g - per serving

Thai Green Curry With Prawns & Thai Green Garden Curry

Ever since I walked into the Royal Thai restaurant in Nottingham 20 years ago, I have been enchanted by Thai cuisine. Not so much the ‘farang' (Thai for Western foreigners of white descent!) version of Thai food, with our predilection for all things deep-fried - a sort of spring rolls with everything attitude - but the fresh and light, hot and spicy flavours brought together in a variety of harmonious dishes that seem to make every Thai meal a banquet.

Without dairy and hardly any emphasis on meat, Thai cooking is the embodiment of all the main flavour components - sweet, sour, spicy, salty and bitter - perfectly balanced in playful, imaginative dishes that are full of colour and texture. I’ll never forget the sheer joy and excitement of one gorgeous Thai girl called Tinkerbell (how endearing a nick-name is that?) as she ran out from the restaurant’s kitchen to proudly show us her first representation of a beautiful bird she’d painstakingly carved out of a carrot! 

Our first visit to the Royal Thai was an attempt to educate ourselves in anticipation of a month long business trip to Bangkok. At first they must have smiled at our naivety, but, prior to the journey we were generously afforded numerous ‘insider’ traveller’s tips and we quickly became one of their more regular customers…hungry for their companionship as much as the food! Subsequently, the amazingly beautiful, gracious and intelligent Thai girls running the business at that time welcomed us with open arms into the Thai community, and for many years it was as if we were part of their family. Sadly, the girl I most fell in love with died in a road traffic accident shortly after opening a second restaurant in Nottingham (formerly known as Siam Thani). Nang was the dearest of friends to me and the absolute epitome of all that I now associate with Thai people generally - kind, generous and incredibly friendly.

Now that we’re low-carb and Primal, it’s not so easy to eat out in Thai restaurants - you really do need lots of steamed rice to quieten down the chilli-heat - but for the home cook, authentic-tasting Thai food is simple and fast to prepare, and because you’re in control it doesn’t have to be the hottest of the hot. 

Prawns are synonymous with Thai cookery, but their popularity comes at a price. A violent, Asian slave trade exists to produce most of the prawns for sale in Western supermarkets, so please be careful that the prawns you buy are ethically and responsibly sourced. Choose organic king prawns from Waitrose or Honduran raw prawns from M&S. Thank you. Or you could forego the prawns altogether by opting for our vegan-friendly, equally flavoursome, Thai Green Garden Curry.

I’ve paired Primal Plate's tasty, just nicely spicy, warming green curry with pak-choi but Cauliflower Rice is good too. Vegans and vegetarians can simply substitute cherry tomatoes and asparagus tips for the prawns. Hand-carved vegetable flowers and birds are optional!

With food as delectable as this, no wonder Thailand is known as the “land of smiles”.

Thai Green Curry With Prawns (Serves 4) 

1 tbsp organic coconut oil

2 medium organic sweet red peppers, cored, de-seeded and cut into thin strips

4 medium/large organic spring onions, sliced diagonally into 5 or 6 pieces  

2 x 400ml tins organic coconut milk (full fat)

1 tbsp Marigold organic Swiss vegetable bouillon powder

4 tsp Thai green curry paste

1 tbsp organic tamari

450g raw peeled organic king prawns

200g frozen petits pois, defrosted  

½ tsp sea salt and freshly ground black pepper

20-30ml freshly-squeezed lime juice

2-3 drops organic liquid stevia

20g fresh coriander leaves, chopped

Thai Green Garden Curry

Simply follow the instructions given below - omitting the prawns and substituting with:

300g organic cherry tomatoes, halved

300g asparagus tips, trimmed and cut in to 5cm (2”) pieces

To Serve

2 x 235g packs pak choi, washed, prepared (*see below) and lightly steamed for 3 minutes. 

*If using very young pak choi they can be left whole or cut into halves or quarters. However, larger stems of pak choi will cook more evenly and are much easier to manage on the plate if you cut the leafy tops off their white stems. If the outer stems and leaves are still too large, split them in half down the middle. Place the white stems into the bottom of the steamer, then pile the green leaves on top and steam for 3 minutes with the pan lid on.

Instructions

Fill and boil a kettle of water. Pre-heat 4 large serving dishes/bowls. 

For making the Thai Green Garden Curry: Pour some of the boiling water from the kettle in to a medium saucepan. Bring back to the boil, throw in the asparagus and cook for just 2 minutes (do not overcook them, they should still have some ‘bite’). Drain and refresh the blanched asparagus in cold water (or place under a cold running tap) to stop the cooking process and set their bright green colour. Drain again and set aside.

To quickly defrost the petits pois: Put the peas in a heatproof jug, pour over the boiling water then drain and set aside.

Melt the coconut oil over a medium/high heat in a large, deep sauté pan. Add the pepper strips and spring onions to the pan and stir-fry for about 2 minutes or until just beginning to soften. 

Add the bouillon powder and the green curry paste and continue to stir-fry for a further 30 seconds - try to avoid breathing in the fumes at this stage, they’re quite pungent!

Pour the coconut milk into the pan and bring the mixture to the boil whilst stirring constantly. Once it comes to the boil turn the heat down to medium, then add the tamari, half the lime juice and a single drop of liquid stevia. Taste. Add a pinch of sea salt and a good grinding of black pepper - plus an extra drop of stevia, if you think it needs it. 

Let the sauce gently bubble away over a medium heat for 5 minutes to allow it to reduce down slightly.

Meanwhile fill a steamer with the rest of the boiling water from the kettle. Place the pak choi in the top of the steamer and cook with the pan lid on for 3 minutes.

Whilst the pak choi is cooking, tip the prawns (or, if making Thai Green Garden Curry, the cherry tomatoes and blanched asparagus tips) and the petits pois into the curry sauce and cook for a further 2 minutes or until the prawns turn pink and are completely opaque - or if making the Thai Green Garden Curry, just until the tomatoes, asparagus and peas are warmed through. 

Take the pan off the heat and stir in half the chopped coriander. Check the seasoning again and adjust to taste - also add a little more lime juice and/or another drop of stevia, if needed.

Pile the cooked and drained pak choi in the centre of the four pre-warmed serving bowls. Carefully ladle the green curry over the top dividing the prawns and vegetables equally between each bowl.

Sprinkle over the rest of the coriander and serve immediately. 

Notes

N.B. To keep the Thai green curry fresh and vibrant you need to be careful not to over-boil it in the final two minutes of cooking time. Gently heat through until just below boiling point. If you over-cook it at this stage, you’ll end up with tough prawns, collapsed tomatoes and dirty-looking, more-khaki-than-green, vegetables. Not very nice!

Carbohydrate 21g Protein 25g - per serving (with prawns)

Carbohydrate 26g Protein 10g - per serving (with cherry tomatoes & asparagus)

Cheddar Muffins

Tasty, filling and sustaining, these yummy Cheddar Muffins are a high-protein, low-carbohydrate viable alternative to bread and the perfect accompaniment to soup. So perfect, that soup need no longer be relegated to starter or snack status but can sit proudly at lunch or dinner as the main event. The fact is that these bread-like Cheddar Muffins pack enough nutritional oomph to turn every veggie soup into a satisfying meal. 

But don’t stop there. Their ‘breadiness' invites you to slice them through and fill them like a sandwich. They also toast beautifully - you only need to toast their cut side - before serving with scrambled eggs, creamy mushrooms, cheese and tomato or any other toast topper that takes your fancy. 

I like them best of all when they’re still warm from the oven and spread with generous amounts of grass-fed butter. A veritable nutritional powerhouse of goodness, it appeals to the child in me to split them in half horizontally (like a scone), then eat the all the bottom halves before slowing-down to savour the warm, golden, crunchy, deliciousness of their cheesy toppings. If you’re craving comfort food, Cheddar Muffins can be on the table in 40 minutes - with satisfaction guaranteed.  

Cheddar Muffins (Makes about 10)

Ingredients: Makes 10

75g unsalted butter, melted

150g ground almonds

50g coconut flour

2 tsp baking powder

1 tsp sea salt

1 tsp paprika

freshly ground black pepper

4 large eggs, beaten

6 tbsp diluted milk (50/50 with filtered water)

125g organic vegetarian Cheddar cheese, finely grated

30g vegetarian parmesan-style cheese, finely grated

Instructions

Pre-heat the oven to 200℃ (fan) / 400℉ / Gas mark 6 and line a muffin tray with 10 large paper cases.

In a small saucepan melt the butter over a very low heat. Take the pan off the heat and allow the butter to cool slightly.   

In a large bowl mix together the ground almonds, coconut flour, baking powder, salt, paprika and black pepper. Add the grated Cheddar and combine well with a fork.

Add the melted butter, the beaten eggs & the diluted milk to the dry ingredients and continue to mix everything together well with a fork until a thick batter is formed.

Spoon the batter into the muffin cases (about 65-70g mixture per muffin) - for speed I use a self-releasing ice cream scoop - then lightly press the mixture down evenly into the paper cases with the back of a fork.  

Sprinkle over the grated Parmesan-style cheese, dividing it equally between the muffins and bake in the oven for 25 minutes (I turn the muffin tray around halfway through the cooking time to ensure even browning). 

Best served still warm from the oven.

Notes

Whilst I recommend these muffins are served warm fresh from the oven, they do have a tendency to vexingly stick to their paper cases until they’ve gone cold. If you don’t want the hassle of scraping remnants of muffin off their paper cases with a teaspoon, use non-stick tulip wrap muffin cases instead. 

Carbohydrate 7g Protein 14g - per muffin

Spiedini - Two Ways

Once you’re committed to a low-carb/high fat, Primal, predominantly vegetarian diet, the option of eating-out well often requires imagination, ingenuity and well-developed interpersonal skills! Whatever you do, don’t over-indulge at the bar before ordering your meal because you’re still ‘on-duty’ until you’ve successfully managed to cut through the swathe of waiting staffs’ confusion when you tell them that you don’t eat any grains, potato, meat, legumes, pulses or sugar! I can’t tell you how many times I’ve patiently explained that pasta counts as grain and it’s dried legumes e.g. chickpeas, lentils, beans - not fresh beans and peas - that are off limits. I’ll even re-jig the menu in advance so they can ask Chef if we can mix and match elements from several different dishes already listed to create just one meal that we can eat! That done, there are still numerous occasions when the bread basket appears, even after our in-depth discussion! 

Happily, there are three notable restaurant exceptions in our locale - namely, Hart’s, World Service and Piccolino - that without any fuss are still able to feed us ‘body and soul’. Thanks guys! In fact, the inspiration for this Primal Plate Valentine’s day main course of Spiedini (the Italian for ‘skewer’) is an almost copy-cat version of our favourite dish on Piccolino’s menu - skewered scallops, tuna and prawns. As with previous Primal Plate recipes, I felt compelled to conjure up a vegetarian equivalent and, as you can see in the photographs, swapping vegetables and Halloumi cheese for fish doesn’t compromise on its looks or yumminess. 

As this is a Valentine’s day celebration dinner for two, I’ve gone all fanciful and Italianesque when naming the recipes. After all, fish skewers or vegetarian skewers doesn’t do either justice, whilst Spiedini Di Pesce and Spiedini Vegetariani sound altogether more romantic and enticing…you can always trust the Italians on this score! 

However, in case you’ve not already picked up on my last blog post, the pièce de résistance of this special occasion meal is dessert. I think Feeling Fruity Sweet-Hearts is probably my best creation on this blog to date! Not only does this bold, colourful, sassy dessert say “I love you”, it tastes absolutely divine. It's a sweet treat that takes no more than 30 minutes hands-on time in the kitchen - but looks like fine restaurant dining at its best. A stunning, creamy, dreamy, fruity pudding that offers up pure pleasure by the mouthful. Talk about swoon! 

And as if this wasn’t enough to make you feel truly cared for, can you believe that this healthy, low-carb, two course dinner à deux boasts no more than 40g carbohydrate per person with Spiedini Di Pesce and just 44g with Spiedini Vegetariani?

When all you need is love, this amazingly simple, seriously impressive food served with a decent bottle of wine (I think Champagne’s obligatory) makes for a romantic, not-so-sober evening at home that has all the potential for this year's Valentine celebration being one to remember.

Spiedini Di Pesce

Spiedini Di Pesce (Serves 2 - Makes 6 skewers)

Ingredients

325g thick lean fresh tuna steak (sustainably sourced, MSC certified)

6 king scallops (sustainably sourced, MSC certified)

6 large peeled prawns (sustainably sourced, MSC certified)

24 ripe cherry tomatoes on the vine

50g organic butter, melted

3 tbsp parsley, finely chopped

Juice of ½ large organic lemon

sea salt and freshly ground black pepper

Olive oil - for cooking

1 organic lemon, halved - to serve

Sprigs of flat-leaf parsley - to serve

Organic Romaine lettuce, finely shredded - to serve

6 bamboo skewers - soaked in cold water for 30 minutes

Raw, marinated Spiedini Di Pesce ready for cooking

Spiedini Di Pesce is delicious served simply with crispy lettuce and a wedge of lemon

Instructions 

Cut the tuna steak in to 6 even-sized pieces.

Thread a tomato, a prawn, a tomato, a scallop, a tomato, a tuna chunk and finally a tomato (in that order) on to 6 skewers and place them on to a large flat plate.

Combine the melted butter, parsley and lemon juice together and season with sea salt and freshly ground black pepper. 

Liberally brush the Spiedini di Pesce with the butter mixture and set aside.

Pre-heat the oven to 220℃ / 425℉ / Gas mark 7

Line a large baking tray with non-stick foil or a silicon baking sheet. 

Lightly oil a griddle pan with olive oil and set it over a medium/high heat. When the pan is really hot - you should see a slight haze rising - place the spiedini in to the griddle pan, buttered side down. Cook over a high heat for about 1-2 minutes, without moving.

Whilst they’re cooking, brush more of the butter mixture over the top of the spiedini. Once the underside is starting to lightly char, gingerly lift the ends of the skewers up with your fingers and turn them over. Cook for another 1½ minutes or so, then frequently turn the skewers thereafter making sure the surface of the fish stays in contact with the griddle pan - gently press it down once or twice with the back of a flat spatula if it doesn’t seem to be cooking evenly.

The process of griddling the spiedini should take no longer than 5-6 minutes, by which time the pieces of fish will be attractively and lightly charred and the prawns just turning pink. N.B. At this stage, the fish doesn’t need to be cooked all the way through but it does need to have taken on some stripes of gold from the grooves in the pan. This will likely mean cooking the spiedini in two batches. An overcrowded pan causes food to release too much moisture and you don’t want the fish to end up steamed rather than griddled.

Transfer the griddled spiedini to the baking tray and place in the hot oven for a further 3 minutes until sizzling hot.

Arrange three Spiedini di Pesce on each of two serving plates lined with shredded lettuce and garnish with lemon halves and flat leaf parsley. 

Serve immediately. 

Carbohydrate 12g Protein 62g - per serving (3 skewers per person)

Spiedini Vegetariani (Serves 2 - Makes 6 skewers)

375g (1½ 250g packs) Halloumi cheese, cut into 18 pieces (approx 4cm x 4cm x 2.5cm each)

24 ripe cherry tomatoes on the vine

12 marinated baby artichoke hearts, drained

12 large fresh basil leaves

1 medium/large organic courgette, cut lengthways into 12 very thin slices (best done on a mandolin or with a vegetable peeler)

50g organic butter, melted

3 tbsp fresh mint, finely chopped

Juice of 1 lime

sea salt and freshly ground black pepper

Olive oil - for cooking

Organic Romaine lettuce, finely shredded - to serve

1 lime, halved - to serve

sprigs of bay leaf or mint leaves - to serve

6 bamboo skewers - soaked in cold water for 30 minutes

Raw, marinated Spiedini Vegetariani ready for cooking

Instructions

Cut the halloumi in to 18 even-sized pieces.

Roll-up a single basil leaf and a baby artichoke heart inside each slice of courgette. Repeat until you've made 12 courgette and artichoke rolls.

Thread a tomato, a piece of halloumi, a tomato, a courgette/artichoke ‘roll’, a piece of halloumi, a tomato, a courgette/artichoke ‘roll’, a piece of halloumi and finally a tomato (in that order) on to 6 skewers and place them on to a large flat plate.

Combine the melted butter, mint and lime juice together and season with sea salt and freshly ground black pepper. 

Liberally brush the Spiedini Vegetariani with the butter mixture and set aside.

Pre-heat the oven to 220℃ / 425℉ / Gas mark 7

Line a large baking tray with non-stick foil or a silicon baking sheet. 

Lightly oil a griddle pan with olive oil and set it over a medium/high heat. When the pan is really hot - you should see a slight haze rising - place the spiedini in to the griddle pan, buttered side down. Cook over a high heat for about 1-2 minutes, without moving.

Whilst they’re cooking, brush more of the butter mixture over the top of the spiedini. Once the underside of the cheese is turning golden, gingerly lift the ends of the skewers up with your fingers and turn them over. Cook for a further minute or so then frequently turn the spiedini thereafter until all the pieces of halloumi are attractively and lightly charred and striped with gold from the grooves in the pan. N.B. This will likely mean cooking the spiedini in two batches. An overcrowded pan causes food to release too much moisture and you don’t want steamed spiedini instead of griddled! The total griddling time for each batch of skewers should not exceed 5-6 minutes.

Transfer the griddled spiedini to the baking tray and place in the hot oven for a further 3 minutes until sizzling hot.

Arrange three Spiedini Vegetariani on each of two serving plates lined with shredded lettuce and garnish with lime halves and sprigs of bay leaves or mint.

Serve immediately. 

Spiedini Vegetariani with crisp lettuce and a squeeze of lime

Notes

Threading halloumi on to skewers can be quite a challenge because the cheese has a tendency to split. My man watched me get quite frustrated before suggesting that maybe he could literally drill a hole in the cheese first! I told him that this wasn’t something I could specify as part of a food recipe. Nevertheless, he proceeded to find a fine metal implement (actually the end of a very fine screwdriver - clean of course!) and gently rotated it back and forth into the centre of the cheese to ‘carve’ out a small hole, which actually meant it didn’t fall apart when I pushed the skewers through. I was gobsmacked! Needless to say, he’s voted himself for the job in future!

Furthermore, it does seem to matter what type of halloumi cheese you’re using. I found that Waitrose’s Hand Folded Halloumi With Mint performed best for taste, texture and skewering.

If the halloumi does fall off the skewers whilst griddling just carry on with the cooking process - they can easily be put back together on the plate and no-one will notice! 

Carbohydrate 16g Protein 47g - per serving (3 skewers per serving)

Pizza Peppers

Who doesn’t love pizza? Since ditching grains, the anticipation, convenience and sheer pleasure that I still associate with sitting down to eat meltingly hot, delicious pizza with a glass of red wine just refuses to go away. I’ve done Primal Pizza before on this blog (and it is a real treat to eat) but if I’m honest, I’ll tell you what I really want…it’s to redefine pizza as a positively healthy, gourmet food that’s just as quick and easy to make as its classically-made ‘junk-food’ cousin.

Today’s Primal Pronto recipe for Pizza Peppers is intended to take all the time and effort out of creating a low-carb, ‘laid back’ pizza experience at home. There’s no cauliflower ‘crust’ to make - because I’ve used nature’s own convenient carriers of goodness in the form of red peppers to create the pizza ‘base’. 

However, what I was really wanting to tease out of the recipe was a flavour combination that would satiate my appetite for pizza:- basically, to create a pizza topping that replicates our all-time Pizza Express favourite: “Cajun, with extra tuna please!” It’s all changed now, but Pizza Express used to top their Cajun pizza with red peppers, prawns, Tabasco sauce, onion, mozzarella and, at our request, extra tuna.

Pizza Peppers with tuna and prawns

First off the bat, these Pizza Peppers fully lived up to our expectations. Made with a smoky, scorched red pepper base, tomatoes, tuna, prawns, chillies, cheese, black olives, capers and onion we were transported back in time to the very same taste sensation that’s kept luring me back to thoughts of pizza ever since. But then remorse set in. Although I am pescatarian I mainly eat vegetarian, so it didn’t feel right to give the ‘green light’ to eating a plethora of fish without a second thought for vegetarian values. 

I didn’t have to ponder the problem for long. A quick ingredients check online for another of our former favourites at Pizza Express (Giardiniera) reminded us that this pizza topping included artichokes. It just so happens, I had a jar of marinated artichoke hearts in my cupboard (as you do!) and it seemed to me that they were possibly the nearest vegetarian equivalent to tinned tuna in olive oil that I could hope for. And so they proved to be. It turns out that artichokes in combination with vegetarian mozzarella are - from a taste, texture and visual perspective - so surprisingly akin to tuna and prawns that we could barely discern the difference between the two! 

Vegetarian Pizza Peppers with artichokes and mozzarella

Which is a remarkable triumph for vegetarianism, I’d say.  Who’d have thought that simple veggies could be compared to luxe ingredients like top quality cold-water prawns and Albacore tuna and still come out on top?  The fact is they can and they do, and for this reason, when it comes to our favourite Pizza Peppers, vegetarian wins hands down.

To be fair, both versions of these Pizza Peppers are equally delicious. Accordingly, I’ve posted both recipes so you can decide which gets your vote. This maybe pizza ‘reinvented’ but it still ticks all my boxes - healthy, tasty, fun, fast-food - in short, everything that’s good about pizza but without the downside of grains. Just grab a bottle of Chianti and your lover or a friend to fully appreciate this Primal Pronto Italiano-style supper that’s made for sharing. Buon appetito!

Pizza Peppers (Serves 3)

Ingredients - for pizza peppers with tuna and prawns

6 medium/large even-sized ‘pointy’ Ramiro/Romano organic red peppers (wider and fatter is better than longer and very thin!)

1½ 140g tins sustainably-sourced tuna (Waitrose, Marks & Spencer and Sainsbury’s are your best bet)

3 tbsp organic tomato puree (or organic low-sugar tomato ketchup)

90g mature vegetarian Cheddar cheese

¾ tsp organic chilli flakes

6 black (Kalamata) olives, stoned and cut into slivers

30g nonpareille capers, rinsed in cold water, drained and dried on kitchen paper

3 organic spring onions, finely chopped

3 medium-sized organic tomatoes, finely chopped

3 tbsp fresh parsley, finely chopped

sea salt and freshly ground black pepper, to taste

225g sustainably sourced frozen peeled prawns, not defrosted

60g vegetarian ‘parmesan-style’ cheese (I use Gran Moravia)

Instructions - for pizza peppers with tuna and prawns

Pre-heat a grill to its highest setting. Line a large flat baking sheet or the grill pan with a non-stick baking mat or non-stick aluminium foil.

Cut the peppers in half lengthways, then remove the seeds and any white stringy bits (I don’t bother to remove the stalks). 

Place the pepper halves cut side down - skin side up - on the baking tray and grill fairly close to the heat source for about 4-5 minutes, or until their skins start to blister and slightly blacken. 

Remove from the grill, allow to cool for a couple of minutes then turn them over (be very careful when you do, the steam trapped underneath can still scald!)

Drain the tuna fish then place in a medium-sized bowl with the tomato puree/ketchup, mix together well, breaking the tuna up with a fork.

Add the Cheddar cheese, chilli flakes, olives, capers, spring onions, tomatoes, two tablespoons of the parsley and continue to mix with a fork until well combined. Taste and add a little sea salt and black pepper if you think it needs it.

With the help of two teaspoons, divide the mixture between the peppers spreading it out evenly along the length of each pepper half.

Top each pepper half with 4 or 5 ‘still-frozen' prawns. Sprinkle the parmesan-style cheese over the prawns, dividing it equally between them.

Place under the hot grill - fairly close to the heat source - for 3-4 minutes or until heated through and the cheese has melted into a crispy, golden-brown crust.

Transfer 4 pepper halves per person to individual hot plates, scatter over the remaining tablespoon of chopped parsley and serve immediately with a lightly dressed salad of rocket leaves. 

Pizza Peppers with tuna and prawns ready for the grill

Ingredients - for pizza peppers with artichokes and mozzarella (V)

6 medium/large even-sized ‘pointy’ Ramiro/Romano organic red peppers (wider and fatter is better than longer and too thin!)

9 artichoke hearts preserved in olive oil (about 90g), drained and chopped (I used Frutti Bosco Artichoke Hearts)

3 tbsp organic tomato puree (or organic low-sugar tomato ketchup)

90g organic vegetarian Cheddar cheese

6 Kalamata olives, stoned and cut lengthways into slivers

30g nonpareille capers, rinsed in cold water, drained and dried on kitchen paper

3 organic spring onions, finely chopped

3 medium-sized organic tomatoes, finely chopped

125g ball vegetarian mozzarella, drained, dried on kitchen paper and cut into smallish cubes

45g organic pine nuts, lightly toasted

60g vegetarian ‘parmesan-style’ cheese (I use Gran Moravia)

Handful of fresh basil leaves, finely shredded - to serve

Instructions - for artichoke and mozzarella pizza pepper topping (V)

Pre-heat a grill to its highest setting. Line a large flat baking sheet or the grill pan with a non-stick baking mat or non-stick aluminium foil.

Cut the peppers in half lengthways, then remove the seeds and any white stringy bits. 

Place the pepper halves cut side down - skin side up - on the baking tray and grill fairly close to the heat source for about 4-5 minutes, or until their skins start to blister and slightly blacken. 

Remove from the grill, allow to cool for a couple of minutes then turn them over (be very careful when you do, the steam trapped underneath can still scald!)

Place the artichoke hearts with the tomato paste/ketchup into a medium-sized bowl. Mix together well with a fork.

Add the Cheddar cheese, olives, capers, spring onions, tomatoes and continue to mix with a fork until well combined. Taste and add a little sea salt and freshly ground black pepper if you think it needs it.

With the help of two teaspoons, divide the mixture between the peppers spreading it out evenly along the length of each pepper half.

Top each pepper half with 4-5 cubes of mozzarella. Divide the pine nuts equally between the peppers halves then finally sprinkle over the parmesan-style cheese. Make sure the pine nuts and parmesan-style cheese are divided equally between the peppers and that the final sprinkling of cheese is applied evenly - this cheese topping helps give the pine nuts a little protection from the intense heat of the grill so they’re less likely to burn.

Place under the hot grill - fairly close to the heat source - for about 2 minutes or until the mozzarella cheese is meltingly soft and the pine nuts lightly browned. 

Transfer 4 pepper halves per person to individual hot plates, scatter over the shredded basil leaves and serve immediately with a lightly dressed salad of rocket leaves. 

Notes

Be especially vigilant with the vegetarian pizza peppers during their final grilling - if you leave them too long under the grill the pine nuts can easily burn and the mozzarella starts to release liquid.  

Pizza Peppers are most manageable when they’re being made for ‘dinner a deux'. Insufficient grill space makes it tricky for me to attempt making Pizza Peppers for more than three of us because a) my grill pan isn’t large enough to hold more than 12 halves of peppers and b) too many filled peppers under the grill create steam, which makes for a soggy result rather than a crisp and crozzled pizza-style topping. 

The recipes I’ve posted feed three people (the number I usually cook for) but are easily converted to feed one, two or (if grill space allows) four people. 

Carbohydrate 20g Protein 45g - per serving = 4 pepper halves topped with tuna & prawns

Carbohydrate 25g Protein 29g - per serving = 4 pepper halves topped with artichokes, mozzarella & pine nuts

Vegetarian Pizza Peppers with artichoke and mozzarella

Almond Milk

Almond milk and other milk alternatives are becoming increasingly popular as people turn their backs on dairy in search of a healthier and more sustainable lifestyle. I personally enjoy cow’s milk and other dairy products but this is conditional upon the milk, butter and cheese being organic, grass-fed, full-fat, vegetarian (no animal rennet in my cheese please!) and preferably raw (unpasteurised).

Mass produced dairy products involve the use of antibiotics, bovine growth and milk producing hormones, feeding cows an unnatural diet of soy and other grains that have been grown with fertilisers and pesticides, and continuous milking, even throughout pregnancy. Treating dairy cows as mere ‘milking-machines’ rather than as intelligent animals, forces the animal to overproduce milk and robs mothers of their baby calves - the male calves (considered a waste product of the dairy industry) are shot, and the females are reared only to suffer the same fate as their mother. From a human health perspective, the cheap milk that’s produced is not only nutritionally inferior, it is also contaminated with the hormones, antibiotics and other toxic chemicals that have been forced upon these suffering animals throughout their short lives.

Unfortunately, most industrially-produced alternatives to dairy milk are not as healthful as you might imagine. Firstly, there is never a good reason to drink soy milk. But also shop-bought almond, rice and oat milks are frequently packed with chemicals - flavourings, thickeners, sugar or toxic sugar substitutes like aspartame. Organic coconut milk is a healthy drink but only reliably so if it’s free from BPA (a potential toxic found in the lining of canned goods containing coconut milk, soup, tomatoes etc.) and guar gum (that can cause digestive problems). As far as I’m concerned, if it’s a choice between factory-farming or industrially-processed dairy substitutes, they can all milk off! 

Fortunately, with just two ingredients, a decent blender and a nut milk bag it’s easy to make a healthier, better tasting ‘milk’ at home by simply blitzing nuts with water. 

Rich and creamy almond milk can be drunk straight, in tea or coffee, poured over Primal Plate’s Nut & Seed Granola or as a substitute for cow’s milk in recipes for soups, smoothies, shakes, sauces, ice creams etc. It is particularly good when made into our Cream of Cauliflower Soup. 

A delicious health-food option for everyone, I think nut milks are an absolute boon for vegans, anyone who is lactose intolerant and not least of all, cows! 

Almond Milk (makes 750ml)

Ingredients:

200g raw, organic, unblanched almonds, soaked overnight in cold water

600ml freshly filtered cold water (see note below)

Instructions:

The next day, drain the soaked almonds and rinse well under cold water. Drain again.

Tip the almonds into a blender and pour in 600ml of filtered cold water. Blitz for 3-4 minutes until completely homogenised and smooth.

Open up the nut milk bag and set it inside a medium sized mixing bowl. Pour the mixture from the blender directly into the bag. 

Tighten the tie at the top of the bag to hold everything inside, then using your hands firmly squeeze out all the liquid until you’re left with only dry almond pulp.

Transfer the milk into a lidded glass jar or bottle and chill. 

Store covered in the refrigerator for up to 4 days. Stir or shake well before using. 

Notes

The above recipe is for unsweetened almond milk. To sweeten, add 2 teaspoons maple syrup (or raw organic runny honey) and 1 teaspoon pure vanilla extract or 2 roughly chopped stoneless Medjool dates to the soaked almonds and water before blending. Alternatively, add organic liquid stevia to the finished milk to taste (approx 4-6 drops). 

You can make cashew nut, macadamia nut, hazelnut, tiger nut (see our recipe for Horchata) and coconut milk (with organic coconut chips instead of nuts) using the exact same method.

I strongly recommend freshly filtered water for making nut milks. I think this warrants the separate blog post entitled ‘Cool, Clear, Water’ to tell you why and how!

Carbohydrate 2g Protein 2g - per 100ml serving (unsweetened)

Cream of Cauliflower Soup

Back in the 1960s, for one brief year, I attended catering college. During our daily student briefings, prior to lunch service in the college’s public restaurant, I learned culinary French. For example, today’s recipe for Cream of Cauliflower Soup would have appeared on the restaurant menu as Crème Dubarry. 

It’s funny how half a century later the words ‘Crème Dubarry’ kept haunting me when, due to an oversight, I’d defrosted too much milk. A glut of defrosted milk taking up too much fridge space is not a good thing, so I knew I needed to conjure up a ‘cream of something’ soup and do it quickly. A foray into my second fridge (I have one solely dedicated to storing fresh fruit and vegetables!) revealed an organic cauliflower and a couple of leeks left over from last week’s food shop. Clearly my subconscious was trying to tell me something, because at this point cream of cauliflower soup was a foregone conclusion! And, since I really like the story of how cauliflower soup came to be known as Crème Dubarry, so was today’s blog post.

Madame du Barry was a very beautiful, highly desirable courtesan - a high-class prostitute to the men of the French court - before officially becoming King Louis XV’s last mistress. Later she lost her head during the French Revolution and was guillotined in December 1793. Cauliflower was first introduced to the French court during Louis XV reign and having tasted it boiled in stock, flavoured with nutmeg and served with melted butter, the king liked it so much that he dedicated it to his mistress Mme. du Barry. It is said that if she was ever served anything other than cauliflower soup for a starter, she would send it away and demand that it be replaced. Subsequently, cauliflower soup became known as Crème Madame du Barry and, given its origins, it is a veritable ‘upper-class’ soup, to say the least! 

Silky smooth, milky-sweet, almost nutty flavoured, this elegant soup is destined to become another Primal Pronto classic. For a special occasion it can be garnished with sautéed wild mushrooms, pan-fried king prawns or a poached egg, but for a family meal it really is a lovely, luxurious soup that’s best kept simple with a drizzle of melted butter and a dusting of fresh nutmeg. Since it was this simple pairing of nutmeg and butter with cauliflower that so impressed King Louis XV and popularised it in France, I hope it will impress you too!

To make a meal of this soup you need something more that can hold its own against cauliflower’s potency and nuttiness. I thought Cheddar Muffins might do the trick, and they did. Spread with butter and still warm from the oven, Primal Plate’s cheesy, savoury muffins with their ‘crusty’ tops are a cross between a bread roll (they don’t fall to pieces when you spread cold butter on them) and a muffin. Just the thing if you’re on a low-carb diet and haven’t figured out how to satiate your appetite without a slab of bread with your soup. I’ll be posting the recipe soon!

Cream of Cauliflower Soup (Serves 6)

Ingredients

1 medium/large cauliflower, stalks discarded and florets broken into small pieces (about 450g prepared weight)

2-3 medium leeks, white part only, finely sliced (about 165g prepared weight)

20g butter

2 tbsp olive oil

600ml vegetable stock (made with freshly boiled filtered water and 2½ tsp organic Marigold Vegetable Bouillon powder)

500ml full-fat milk

1 bay leaf - optional

sea salt 

freshly ground white pepper

50g raw cashews

100ml double cream

a little melted butter, freshly grated nutmeg and single parsley leaves. to garnish

Instructions

Put the cauliflower florets and leeks into a large saucepan with the butter and the olive oil. 

Gently heat the contents of the pan, stirring the vegetables around in the melting butter and oil until they are evenly coated and they start to sizzle. 

Cover with a lid and sweat over a low heat for about 10 to 15 minutes, stirring from time to time. At the end of this cooking time, the vegetables should be softened but not browned.

Pour in the stock and bring to the boil, then pour in the milk and return gently to a boil. Turn down the heat, season to taste and simmer, uncovered, for 10 minutes.

Take the pan off the heat and add the cashews. Leave to stand for a further 10 minutes - the hot soup will help soften the raw cashews.

Add the cream (if using) then blend everything together in a food processor or blender. 

Pass the puréed soup through a fine metal sieve into a clean pan. Taste and adjust the seasoning if necessary.

When you’re ready to serve the soup, gently re-heat to just below boiling point, stirring occasionally. 

Ladle the hot soup into individual warmed bowls, then spoon or drizzle a little melted butter on top, dust with grated nutmeg and add a parsley leaf to each bowl. 

Notes

If preparing ahead, cool, cover and chill for up to a day.

Primarily a vegetarian, I am in a constant state of flux trying to achieve a balance between fulfilling my nutritional needs (organic, raw milk and cheese is an excellent source of Omega-3, calcium and protein) and pacifying my sensibility towards animals (the cruelty involved in the dairy industry per se breaks my heart). Gentle souls and vegans rejoice! I made a second batch of Cream Of Cauliflower Soup using just almond milk instead of cow’s milk and cream. And, because the flavour profiles of cauliflower and almonds have a natural affinity, it turns out that the finished soup was equally as creamy and delicious as when it was made with full-fat dairy milk and cream! 

However, this does necessitate making your own almond milk before making the soup. I do not recommend shop-bought almond milk that’s been industrially-processed and loaded with stabilisers, emuslifiers, thickeners and sugar! Meanwhile, for all cow’s milk naysayers, the environmental ravages of siphoning off water in California for their almond crops isn’t boding well for the planet either! I don’t pretend to have all the answers!

If you do eat dairy and are not up for making your own nut milk, please seek out the best quality cow’s milk you can buy. By the best, I mean milk that’s good for you, has been ethically produced and is environmentally-sustainable. At Primal Plate we don’t consider purchasing cheap milk from abused cows an option. The cheap, mass-produced, heat-treated (pasteurised) stuff found on supermarkets shelves is not a nutritious health-giving food, furthermore animal welfare is ignored and the environmental cost is too high. 

I buy my milk online from Gazegill Organics’s happy cows because there is simply is no substitute for clean, full-fat, organic, grass-fed, raw milk. The more expensive price you have to pay for real milk is worth every penny. It contains all it’s vital nutrients, tastes more rich and creamy and behaves differently to the watery substance that passes for milk in supermarket chiller cabinets. For months Sarah complained that her chocolate banana milk shakes (made with organic pasteurised milk purchased from a supermarket) didn’t come out nearly as thick and creamy as my Raw Chocolate Banana Milkshake. When I finally realised what was going on, I substituted some of my supply of raw milk for her pasteurised milk and…Voila! No more thin milkshakes! Remember, pasteurisation not only destroys harmful germs but kills off useful bacteria and a high percentage of vital nutrients too. It also makes the calcium contained in raw milk insoluble, so there’s little point in feeding it to your kids to build strong bones!

Then there’s the horrific reality of mass milk production - one of the most exploitative and cruellest industries in Britain today. Sad cows, housed en masse in concrete confinement feeding centres, fed an unnatural diet of corn, soy and other grains that their bodies aren’t designed to eat. Overfed, over-milked and kept alive on a chemical cocktail of hormones and antibiotics, they are pushed to their limits 24/7. When these poor animals are finally worn-out - literally milked-dry of their profit potential by humans - they are dispatched to the abattoir, where their vastly shortened, miserable lives end violently. I have to ask myself, who in hell wants to drink this stuff?

Meanwhile, the oldest, luckiest, milk-producing cow on Gazegilll Organics farm, where she has access to 16 acres all year round and a diet that's kept as natural as possible, is twenty-one years old already! How fabulous is that?  As consumers, we have a choice. Please do yourself and farm animals a favour. Only support dairy farmers that produce organic, grass-fed milk from cows that are treated with this much love and respect. Thank you.  

Carbohydrate 13g Protein 6g - per serving

Poached Pears with Butterscotch Sauce and Almond Shortcakes

Pear and almond is a classy coupling, which is elevated to even greater levels of sophistication when combined with the flavours of toffee and butterscotch. Today’s recipe for Poached Pears with Butterscotch Sauce and Almond Shortcakes is the perfect make-ahead dessert for an elegant dinner party. Right on cue, it made a fantastic finale to our New Year’s Eve dinner party celebrations last night. Hello there 2016!

Pears, butterscotch, shortcake biscuits…it all sounds gloriously indulgent and a bit Fatty Arbuckle doesn’t it? However, as with all Primal Plate recipes, this dessert remains true to the healthy premise of no grains and no added sugar. The joy of eating Primal is that once you’ve reached your target weight (easily achievable it you stick to no more than 50 to 100 grams of healthy carbs each day), occasional indulgences won’t make the blindest bit of difference. No more wodgy, podgy or painful sensations from eating the wrong food, nor the post Christmas angst of feeling fat. Brilliant! The trick is to keep moving (a daily 2-3 mile walk in the fresh air should do it) and to not wander across the 150 grams of healthy carbs per day limit, which still allows you plenty of scope for sweet treats. 

Real food, sustainability and kindliness to all living creatures and the environment is my inspiration for writing this Primal Plate food blog. I hope that in 2016 more people will appreciate the benefits of a low-carb, low sugar, no grain, primarily vegetarian diet so that not only can we renew our own health and vitality but also be kind and mindful enough to allow this beautiful world in which we live the same privilege and freedom.

Wishing everyone a peaceful, healthy and Happy New Year.

Vanilla Poached Pears with Butterscotch Sauce and Almond Shortcakes (Serves 4)

Ingredients - for the poached pears

300ml filtered water

125g Sukrin:1 granulated stevia sweetener

rind of ½ organic lemon

1 dsp pure vanilla extract (I used Ndali)

4 firm, ripe pears (I used Williams)

Bay leaves, to decorate - optional

Ingredients - for the butterscotch sauce

160ml coconut cream

6 Medjool dates

25g raw cashew nut butter

1 tbsp pure vanilla extract (I used Ndali)

1 dsp brandy - optional

Ingredients - for the almond shortcakes

100g organic butter

200g organic ground almonds

60g organic tiger nut flour

50g Sukrin Gold

50g organic flaked almonds, lightly toasted            

1 tsp baking powder                

½ tsp sea salt

1 dsp pure vanilla extract (I used Ndali)

Instructions - to make poached pears

First, check the dimensions of your saucepan to make sure that it is the right size for the pears to fit snugly inside.

Bring the water, Sukrin icing sugar, lemon peel and maple syrup up to the boil then reduce the heat under the pan to a very low simmer.

Peel the pears. Leave them whole with their stalks intact, immediately placing each one into the syrup - turning it to coat - before continuing with the rest. 

Cook the pears with the pan lid on for 20 to 30 minutes or until they’re soft to the point of a skewer or sharp knife. 

Take the pan off the heat and allow the pears to cool in the syrup. When cold, store covered in a refrigerator until needed.

Instructions - to make butterscotch sauce

Remove the stones from the dates and roughly chop. Place in a high powered blender with the remaining ingredients (in the order as listed in ‘ingredients’) and process until smooth.

Serve with poached pears and almond shortcakes

Can be stored in the fridge for up to a week.

Instructions - to make almond shortcakes

Pre heat the oven to 130℃ (fan) / 150℃ / 300℉ / Gas mark 2

Melt the butter in a small saucepan over a low heat. Allow to cool for a few minutes.

Meanwhile, in a large bowl combine ground almonds, tiger nut flour, Sukrin Gold, baking soda, sea salt and flaked almonds.

Using a fork, stir in the cooled melted butter and vanilla essence to bring everything loosely together - then roll up your sleeves and with your hands squash the mixture into a ball of dough - it is a bit sticky and crumbly but don't be worried, be determined! 

Tip the dough onto a large piece of non-stick baking parchment. Place a second piece of baking parchment on top then flatten the dough out a little bit with your hands. 

Use a rolling pin to roll the dough out to about 6 to 8mm (¼ to ½ inch thick). 

Use a 7.5 cm (3 inch) plain cutter to cut out the biscuits. Once you are only left with scraps from the cutouts, bring the pieces together to create a ball, then roll it out again to the same thickness and continue cutting the biscuits out.

Place the biscuits onto a lined baking sheet, about one inch apart. Bake for 35-40 minutes until golden.

Cool on the baking tray for 5 minutes, then transfer the biscuits to a wire rack to cool completely. 

These shortcake biscuits will keep for up to a week in an airtight container.

Notes

The poached pears will keep for up to 5 days in a covered container in the refrigerator.

I love the intense toffee flavour of the Butterscotch Sauce and, when chilled, it's the perfect consistency for piping around the pears. However, if you want a simpler presentation, it can also be formed into elegant looking quenelles (oval scoops of cream formed between two dessert spoons) and served alongside the pears. Alternatively, if you're okay with diluting the butterscotch flavour, thin the sauce down with a little milk, whipping cream or even water until a pouring consistency is achieved, then spoon over or around the pears.

A list of suppliers for Sukrin sweeteners and grain-free flours can be found on Sukrin’s Home page

Carbohydrate 20g Protein 1g - per serving of butterscotch sauce

Carbohydrate 15g Protein 0g - per pear

Carbohydrate 6g Protein 4g - per shortcake biscuit

Red Pepper Rolls with Goat’s Cheese

Make a statement with this bright red and green Christmas Day starter of Red Pepper Rolls With Goat’s Cheese that looks like Christmas on a plate! Tasty and nutrient dense, I think the red pepper rolls are a luxed-up vegetarian version of smoked salmon! Though brought together with a goat’s cheese filling, a fresh tomato vinaigrette, basil pesto and watercress, I suspect this fresh-tasting, light introduction to the main event will do you more good!

Packed with the great flavours of Provence, these delicious red pepper rolls seem to hark back to warmer days. But for now, open a bottle of chilled Champagne or a crisp, grassy, Marlborough Sauvignon to cut through the flavour of the goat’s cheese, and you have a fantastic festive beginning to your foodie celebrations. 

As with the rest of Primal Plate’s vegetarian Christmas day menu, most of the preparation for this dish can be done in advance of the big day. Then just before you sit down to eat, simply bring the different components together on pure white porcelain plates. Absolutely stunning to look at, this light and flavourful starter will still leave plenty of room for what is to follow.  

Red Pepper Rolls With Goat’s Cheese (serves 4)

Ingredients - for the pepper rolls 

4 red Romano peppers (the long, pointy ones!)

140g full-fat, soft, vegetarian goat’s cheese, without rind (I used Rosary Goat’s Milk Cheese)

2 tbsp extra virgin olive oil

1 tbsp chopped fresh chives

20g pine nuts, toasted

Freshly ground black pepper

1 tbsp Nonpareille capers, well rinsed - to garnish

Watercress sprigs, washed - to garnish

Whole fresh chives - to garnish

Ingredients - for the tomato vinaigrette

120g ripe tomatoes, chopped

2 tbsp red wine vinegar

2 tbsp low sugar tomato ketchup

1 tsp tomato paste

4 tbsp extra-virgin olive oil

sea salt and freshly ground pepper, to taste

1-2 drops liquid stevia (alternatively, ½ - 1 tsp maple syrup), to taste - optional

Ingredients - for the basil pesto

50g fresh basil leaves

25g vegetarian Parmesan-style cheese

25g pine nuts, very lightly toasted (in a dry frying pan over a low heat)

4-6 tbsp extra virgin olive oil (just enough to bind everything together into a thick, slushy sauce) 

1 small squeeze of fresh lemon juice - optional (but it helps the basil to keep its green colour)

sea salt and freshly ground black pepper, to taste

Instructions - for the red peppers and cheese filling

Pre-heat a grill to High. Line a large flat baking sheet or the grill pan with a non-stick baking mat or non-stick aluminium foil.

Cut the peppers in half lengthways, then remove the stalk end, seeds and any white stringy bits. 

Place the pepper halves cut side down - skin side up - on the baking tray and grill fairly close to the heat source for about 6 minutes, or until their skins blister and start to blacken. 

Remove from the grill. Lay a sheet of cling-film over the top of the peppers and allow to cool completely.

Meanwhile, in a bowl mix the goat's cheese and olive oil together with a fork until softened. Add the chopped chives, pine kernels and season with pepper. Set aside.

Carefully peel the cold peppers and place skinned side down onto a large clean plate.

If you're working in advance, the peppers and cheese can now be covered and refrigerated until needed.

Instructions - to make the basil pesto 

The easiest way to make pesto is to process the basil, cheese, toasted pine nuts and 4 tablespoons of olive oil in a food processor or blender - or use a hand-held stick blender - until it comes together into a thick, smooth, fragrant, bright-green sauce (scraping down the sides of the bowl as required). 

Tip the mixture into a bowl, stir in an extra tablespoon or two of olive oil if you think more is needed to make an oozy consistency, then season the pesto to taste with salt and pepper, adding a small squeeze of lemon juice, if liked.

Alternatively, you can pound the ingredients together in a pestle and mortar, gradually adding the olive oil until it is the right consistency.

Cover and refrigerate until needed.

Instructions - to make the tomato vinaigrette

Blend all the ingredients in a small food processor or blender, or with a hand-held stick blender, for 30 seconds until fully amalgamated.

Strain through a fine sieve into a small bowl. Taste and adjust seasoning to taste, then cover and refrigerate until needed.

Instructions - to assemble the dish

When you’re ready to serve the pepper rolls, lay the peppers out onto a cutting board - trim off any straggly edges, if necessary. 

Fill with the goat’s cheese mixture - about 1 generous tablespoon per pepper half. Spread the mixture evenly along the length of the peppers, leaving about 5mm clearance around the edges. Roll each half up into a neat roll.

Arrange the pepper rolls on individual plates. Garnish with sprigs of fresh watercress and whole chives (see picture). Drizzle the tomato vinaigrette around the edges of the plates and add 3 to 4 small dollops of the basil pesto. Finally, randomly scatter a few of the capers over and around. 

Serve with aplomb! Wowzers!  You’ve surpassed yourself!

Notes

The pesto will keep 3-5 days in a sealed jar in a fridge - it’s best to cover its surface with a little more olive oil if storing for more than a couple of days.

The tomato vinaigrette will keep for 2-4 days, in a sealed jar in a fridge. 

Make Ahead Christmas Vegetables

On Christmas Day this year I don’t intend spending more than an hour of ‘hands-on’ time in the kitchen. Nevertheless, I want it to be our most delicious Christmas ever and, as much as I can know, completely cruelty-free (oh my, the dairy industry is so tricky!) 

This means much of our vegetarian food celebration has to be planned-ahead and cooked-ahead. So far so good. Writing a food blog certainly helps focus the mind! The Horchata Ice Cream is already in the freezer and by this weekend the Cranberry Sauce, Mince Pies, Port Wine Gravy and today’s recipe for Spiced Red Cabbage will all be done. I then have four days left to pre-prepare the ingredients for the starter, make the Cheese Cocktail Biscuits and assemble the Parsnip, Cranberry and Chestnut Loaf. 

Which leaves me just about enough time to blog the starter of Red Pepper Rolls With Goat’s Cheese and the dessert of Mincemeat Stuffed Baked Apples before D-day (recipes coming soon). If you’re still with me, my Christmas cooking schedule is in the Notes section below!

Meanwhile let’s get cracking on the veg. Spiced Red Cabbage and Brussels Sprouts are classic Christmas fare (red and green at this time of year is good) and both are easy, make-ahead vegetables. 

Spiced Red Cabbage (Serves 6-8)

Spiced Red Cabbage is another easy-going Christmassy recipe that can be made in advance and reheated. Perfect! 

A mixed spice combination - typically, a mixture of allspice, cinnamon, nutmeg, mace, cloves, coriander and ginger - is generally used for sweet baking such as in cakes and biscuits. It’s the sweet warmth of these spices in autumnal-inspired baked goods that invite us to gear up to the prospect of winter, and are a timely reminder of Christmas recipes to come. 

In this savoury recipe, it’s all about the interplay between sweet and sour. A wonderful mix of slow-cooked cabbage’s slight mustardy-flavour combined with the sweet, warming notes of pungent spices, the fruitiness of apples with a touch of sweetness and the sour of vinegar. Get it right and spicy braised red cabbage is one heck of a useful side dish to complement the rest of your Christmas table.

Spicy Red Cabbage doesn’t take very long to prepare; then it can be left alone to do its ‘thing’ for 1½ hours of gentle cooking. It also keeps warm without spoiling. 

This recipe actually improves with age, so it’s almost better to make it now and freeze for later. Alternatively, make it a couple of days before Christmas and store in the refrigerator. 

Ingredients

I small red cabbage (about 750g)

1 red onion, finely chopped

2 medium Bramley apples (or use Cox’s or Granny Smith’s)

zest 1 organic orange

1 tsp mixed spice

40g Sukrin Gold

sea salt and freshly ground black pepper

2 tbsp raw cider vinegar

150ml pure, no added sugar apple juice or still dry cider (I used Coldpress Granny Smith Apple Juice)

25g butter

Orange rind (without the white pith), cut into very fine strips - optional

Instructions

Peel the outer leaves from the cabbage and discard. Cut the cabbage into quarters and remove the core. Slice thinly into shreds (I used a mandolin)

Finely chop the onion. Using a fine grater, remove the zest from the orange. Peel, core and chop the apples. 

Arrange a layer of cabbage on the bottom of a large deep pan. Add a layer of onion, apple, orange zest, mixed spice, Sukrin Gold, sea salt and black pepper. Continue layering the ingredients in this way until they are all used up.

Finally, pour over the vinegar and apple juice (or cider) and dot with the butter. 

Bring to the boil, then turn the heat down to very low, cover with a tight fitting lid and allow to gently simmer for 90 minutes until tender. 

Brussels Sprouts

I’ve never had a problem with Brussels sprouts. In fact the opposite is true. When they’re In season (October through to March), I actually crave them and can happily scoff up to a dozen in one sitting. In fact, I don’t even bother weighing out Brussels sprouts in the supermarket. I simply count how many people are joining me for dinner and for each of them select 10-12 of the smallest, tightest, firmest, fresh-green sprouts I can find - though it can sometimes take ages to locate the perfect ones! If it turns out that there aren’t enough that measure up, I’ll just put them all back and choose a different vegetable for dinner! However, when they’re perfectly formed, these bright green, marble-sized globes of goodness, cooked to retain a bit of ‘bite’ and liberally doused in melted butter (sprouts love butter!) and freshly ground black pepper, are the quintessential Christmas vegetable. 

Surely the reason that beautiful Brussels sprouts have been so reviled is because many people were forced to eat stinky, soggy, bitter-tasting, ‘overblown’ sprouts as children. But there is a way to turn these mini ‘cabbages’ into desirable vegetables…don’t overcook them! 

Cooked quickly and al denté (still slightly firm to bite into), Brussels sprouts hold on to their healthy, green credentials. Overcooked, they’re really quite unpleasant - soggy, smelly and khaki-yellow - with a taste reminiscent of rotten eggs! 

Let’s not go there. My way of cooking Brussels sprouts without tears is:

• Choose small, compact, ones - no bigger than an inch across and all the same size.
• Take off the outer leaves (only if they’re damaged or discoloured) and trim the stalk ends. To ensure fast, even cooking, use a small sharp knife to cut a small shallow cross in the stalk end - some say it’s not necessary, but I always do!
• Bring a large pan of salted water to the boil. Steam or boil the Brussels for 5 to 10 minutes - or perhaps only 4 minutes if they’re very tiny - with the pan lid on. After 5 minutes, check their progress by inserting the point of a small sharp knife into one of the Brussels (or just eat one if you think it’s cooked!). If they’re still too hard, you’ll need to keep checking them every 1-2 minutes until they’re done. Whatever you do, do not allow them to overcook. 
• Brussels sprouts are cooked properly when they’re still bright green, have a little bit of resistance when you insert the tip of a sharp knife into them but can still be easily cut through without falling apart. If you’re taste-testing one, it should feel firm between your teeth when you first bite into it, but hot all the way through, and fully tender. If in doubt, they’re better slightly undercooked!
• If you’re eating them straight away: drain well, then tip them into a warm serving dish with a generous knob of butter and a good grinding of fresh black pepper. 
• If you’re preparing them in advance of your meal: drain the cooked Brussels then immediately plunge them into ice cold water to stop the cooking process (or continuously run cold water directly from the tap over them until they’re cold). This will set their bright green colour. When cold, drain well, cover with cling film and set aside.
• To re-heat: put a large knob of butter and 2 tablespoon of water info a large frying pan. Set the pan over a medium heat. As soon as the butter starts to melt and the water bubbles to a simmer, throw in the Brussels and spread out into a single layer. Stir, shake, or agitate the contents of the pan for a couple of minutes until the water has evaporated and the Brussels are heated through and glazed in butter. Do not overcook! Season with freshly ground black pepper and serve immediately.

Bright Christmas green, fresh-tasting and good for you - what could you possibly not love?

Notes

The Spiced Red Cabbage can be stored in a refrigerator for 2-3 days or in the freezer for up to 1 month, then gently re-heated in a pan or microwaved. 

There’s a sort of rule for prettying-up a finished dish…if it’s gone in it, it should go on it! So if you want to ‘fancy-pants’ up the presentation of your Spiced Red Cabbage, use a vegetable peeler to remove long strips of orange peel from half an organic orange, then cut into very fine slivers with a small sharp paring knife and blanch in a pan of boiling water for 30 seconds. Refresh in cold water, then drain and dry on paper kitchen roll before arranging on top. Nice, but not necessary.    

Brussels sprouts stay fresher for longer if you buy them on the ‘wand’ they grow on, although you’ll only get very small ones at the top (you want small because they taste sweeter than their big brothers!)

Steaming is the easiest method of cooking Brussels sprouts because when you’re regularly having to check their degree of ‘doneness’ you don’t want to be chasing one around a pan of boiling hot water trying to stab it with a fork i.e. they’re safely and conveniently sat in the top of a steamer and easily accessible! 

Christmas is one of the rare occasions when I might use my microwave to re-heat vegetables because there’s not enough room on the hob. Prepare the Brussels in advance as directed above (cooking, blanching, draining) then tip the Brussels directly into a microwave-proof serving dish. Dot with butter, season with black pepper then cover with cling film. Don’t chill, they’ll be perfectly okay for a couple of hours at room temperature. When you’re ready to serve them, pierce the cling film covering the sprouts a couple of times to allow steam to escape, then microwave on High for about 45 - 60 seconds until piping hot. Be careful not to overcook them or burn yourself when removing the cling film - also don’t put one straight into your mouth to test! Instead, cut one of the Brussels sprouts in half on a chopping board to make sure they’re heated all the way through. If they need a little extra time, continue microwaving in 10 second cycles until really hot. 

My Christmas 2015 cooking schedule looks like this:  

2 weeks before: 

Make Horchata Ice Cream and Spiced Red Cabbage - freeze.

1 week before: 

Make Mincemeat (for mince pies & stuffed apples) and Cranberry Orange Relish - refrigerate

3-5 days before: 

Make Port Wine Sauce, Cheese Cocktail Biscuits and Mince Pies - refrigerate the gravy, store the biscuits, freeze the mince pies - to be topped and cooked on Xmas day (if required)

2 days before:

Prepare (skin) the red peppers, toast the pine kernels, make the tomato vinaigrette and basil pesto - refrigerate

Prep the Brussels sprouts - store in a freezer bag in the fridge

Christmas Eve: 

Defrost the mince pies

Make the crumble-topping for the mince pies and bake (or leave until tomorrow?)

Make Parsnip Cranberry & Chestnut Loaf - refrigerate

Defrost red cabbage

Make celeriac puree

Christmas Day: 

Cook the nut loaf

Bring cranberry sauce back to room temperature

Cream the goat’s cheese and assemble red pepper rolls

Decorate the red pepper rolls immediately before serving

Re-heat the spiced cabbage

Re-heat celeriac puree

Re-heat the gravy

Cook the Brussels sprouts

Make the sage butter

Pretty-up the nut loaf - decorate with sage, parsley and cranberries

Core and stuff the apples and bake

Crumble-topped Mince Pies

Healthy, Primal, vegetarian mince pies (or vegan, if you substitute coconut oil for butter) without added sugar, wheat flour or other grains? Yes please! 

This recipe is my adaptation of an original recipe I found in Good Food Magazine, Christmas 2007. However, Primal Plate gluten-free mince pies are made with tiger nut and almond flour pastry encasing dollops of delicious homemade mincemeat that has no sugar or fat added. So in spite of them tasting like the best mince pies you’ve ever eaten, you can have all of the pleasure with none of the guilt. I should warn you, even if you’re stuffed to the gunnels with other Christmas food, you’re still going to want to find room for more when you espy these sweet delights! 

But that’s okay, because you can’t really ‘fall off the wagon’ when you’re substituting nutritious, low-carb ingredients for grain flour and only using half the pastry of normal mince pies! Plus, these Crumble-Topped Mince Pies are so meltingly delicious, and look so winter wonderland with their crunchy ‘snow-capped’ topping, that it just won’t seem right to let Christmas day pass you by without one!

They disappear fast in our house, so blogging the recipe seemed sort of compulsory in the run up to Christmas - my fella thinks that eating at least two a day will help keep you in the festive spirit! They’re a much lighter and healthier alternative to the ‘heavy-weights’ found stacked on supermarket shelves (since last September!) and those endorsed by baking traditionalists, and happily, given the demand by my nearest and dearest, they are also ridiculously easy to make. 

Essentially, the mincemeat and the tiger nut pastry both only need a quick ‘whizz’ in a food processor and they’re made. And, since the mince pies can conveniently be cut, pre-assembled and frozen in their tins, you can always have a batch 'at the ready’ for when you need them. Once defrosted, making the crumble and topping the pies takes less than 5 minutes. 

If you like mince pies, these extra special mince pies can’t fail to impress. You won’t like them...you’ll love them! 

Crumble-topped Mince Pies (V)

Ingredients - for the mince pies

1 medium/large ripe banana

100g organic raisins

100g organic sultanas

100g organic currants

50g organic dried cranberries, no added sugar

60g Medjool dates (about 3), stoned and chopped                        

50g flaked almonds

Finely grated zest of 1 organic orange, juice of ½ orange

25g Sukrin Gold

½ tsp grated cinnamon                        

½ tsp ground nutmeg                            

½ tsp ground ginger                            

3 tbsp brandy

Ingredients - for the pastry

125g unsalted butter, chilled and cut into small cubes + a little extra for greasing (or to convert to vegan use coconut oil)

150g organic tiger nut flour

50g Sukrin reduced-fat organic almond flour

1 tbsp Sukrin icing sugar

Finely grated zest of 1 organic orange

1tbsp cold water

Ingredients - for the crumble topping

25g butter, melted (or use coconut oil if you don’t eat dairy)

25g organic ground almonds

25g flaked almonds

¼ tsp ground cinnamon

25g Sukrin Gold

To serve

A little Sukrin icing sugar

Instructions - to make the mincemeat

Simply mix everything together in a food processor until well combined and the texture of mincemeat. Done!

Instructions - to make the pastry

Put the tiger nut flour, almond flour, butter (or coconut oil), icing sugar and orange zest into the bowl of a food processor and whizz together until the mixture starts to clump together.

Add the tablespoon of water and briefly whizz again.

Tip the mixture out onto a sheet of non-stick (parchment) paper. Press it together into a ball, flatten into a disc with the palm of your hand then cover with another piece of non-stick pastry. 

Pre-heat the oven to 180℃ / 350℉ / Gas mark 4. Lightly grease a shallow bun tin.

Roll the dough out between the two sheets of non-stick baking parchment to a 2-3mm thickness. Using a 7½ cm (3 inch) fluted round cutter, stamp out discs from the pastry. Gently place the discs of pastry into each section of the bun tin. 

Press any pastry trimmings back together, re-roll and continue cutting out more discs until you have as many pastry cases as you want, or the pastry is used up - this quantity of pastry dough should make about 16 mince pies. 

Fill each pastry shell with 1 heaped teaspoon mincemeat and spread out to smooth.

At this point, the mince pies can be frozen, uncooked in trays for up to 1 month    

Instructions - for the crumble-topping

When you’re ready to cook the mince pies, melt the butter over a low heat, allow to cool slightly, then combine all the crumble ingredients in a small bowl and sprinkle a little on the top of each mince pie. 

Bake on the middle shelf of the oven for about 15 minutes, or until the pastry is cooked and golden brown. 

Cool in the tin(s) for 5 minutes before transferring to a wire cooling tray. 

Sift a little Sukrin icing sugar over the top of the mince pies before serving.

Notes

The mincemeat recipe will make about 36 mince pies. Because it doesn’t contain any sugar, it won’t keep like ordinary mincemeat. However, it can be stored in a covered container in the refrigerator for up to a week.  

These mince pies are good eaten warm or cold. To re-heat them after baking, simply warm them in a pre-heated oven at 180℃ for 5 minutes. Don’t forget to dust with a little extra Sukrin icing sugar before serving, as any previously sprinkled on top of the mince pies dissolves in the heat of the oven second time around!

Carbohydrate 14g Protein 3g - per mince pie

Cheese Cocktail Biscuits

Continuing the theme of keeping Christmas simple, please raise your glasses to these deliciously rich Cheese Cocktail Biscuits! Quick and easy to prepare, these grain-free, low-carb nibbles are just perfect for handing out with pre-dinner drinks. Plus, they’re so tasty, you don’t need to serve any other accompaniments with them.

To get the party started, simply pile these elegant-looking, cheesy, crispy, buttery delights onto a platter and serve with ice-cold dry martinis, chilled Champagne, Manzanilla sherry or frosty glasses of dry white wine. Talk about eat, drink and be merry!

Because they can be stored for up to a week in an airtight container, they’re also the ideal finger-food to accompany drinks when unexpected guests pop-by. 

In fact, I think they’re at their crispiest-best when ‘twice-baked’ and still warm from the oven. So if I’m not going to serve them as soon as they’re made, I just re-heat as many biscuits as I need later on. Simply lay the pre-baked biscuits out on a baking tray and bake at 180℃ for a further 5 minutes, cool briefly on a wire tray and then serve warm to your guests. Totally delicious and utterly brilliant - they must be one of the simplest and fastest party foods to make and bake ever!

Cheese Cocktail Biscuits (makes 20-24 biscuits)

Ingredients

55g butter, chilled and cut into small cubes

100g organic ground almonds

1 tsp gluten-free baking powder

50g Sukrin reduced-fat organic almond flour

80g ‘Parmesan-style’ vegetarian cheese, finely grated

¼ tsp sea salt

large pinch of cayenne 

freshly ground black pepper

1 tbsp cold water

1 small organic egg, beaten

1 dsp each of fresh rosemary and thyme leaves

Maldon sea salt flakes

Instructions

Pre-heat the oven to 180℃ /  350℉  / Gas mark 4. Line a baking sheet with parchment paper.

Put the butter, ground almonds, almond flour, baking powder, cheese, sea salt, cayenne and black pepper into the bowl of a food processor and whizz until just starting to clump together - takes about 30 seconds.

Add the tablespoon of cold water and whizz again until a soft dough starts to form - takes about 15 seconds. 

Tip the dough onto a sheet of non-stick baking parchment and knead lightly until the mixture comes together into a ball. Flatten out into a disc with the palm of your hand, then place another sheet of non-stick paper on top of the dough - this will stop it sticking to your rolling pin. Roll out the dough evenly (do quarter turns of the paper every few rolls) to 4mm-6mm (½ cm / ¼ inch) then using a 5cm plain-edged cutter, cut into rounds.

Place the biscuits on the pre-lined baking sheet - they won’t spread much. Gather up the rest of the dough and re-roll the trimmings, cutting out rounds as before until all the dough is used up - you should end up with about 24 biscuits.

Lightly brush the tops of the biscuits with beaten egg, then sprinkle over the fresh thyme and rosemary leaves. Finally, add a small pinch of Maldon sea salt flakes to each biscuit. 

Bake in the pre-heated oven for 12 to 15 minutes or until the biscuits are crisp and golden brown. You may want to turn the baking tray around half way through the cooking time to ensure the biscuits bake evenly.

Transfer to a wire baking tray and allow to cool before serving, still slightly warm, with drinks.   

Notes

The quality and flavour of the cheese you use for this recipe is vitally important to the end result. I highly recommend you track down the Gran Moravia Parmesan-style vegetarian cheese I’ve used because it is so like Parmesan in both texture and flavour that even I am hard-pressed to tell the difference. It’s a real find for vegetarians who love the taste of Parmesan but don’t want to eat Parmesan Reggiano because it contains animal rennet. This Italian-made hard cheese is truly the one I rave about every time I need a cheese to look, taste and behave like Parmesan - not only is it vegetarian and costs a lot less money, even my pernickety Parmesan-eating cat loves it! 

Carbohydrate 1g Protein 3g - per biscuit

A more-ish accompaniment to pre-dinner drinks, these simple canapés are a real crowd pleaser. If you're making them ahead of time, pop them back in the oven for 5 minutes to crisp them up, before serving them to your guests!