Lacto-Fermented Dill Pickles

I can't believe I grew these suckers myself!

I can’t believe I grew these suckers myself!

I love pickles perhaps more than any adult person should. Any kind of pickle – I do not discriminate. Sweet, sour, salty, spicy – I’ve never met a pickle I didn’t like.

I’m not being hyperbolic.

My love of pickles, and inability to locate pickling cucumbers for purchase, was the main reason I decided to plant my own vegetable garden this year. I found some organic gherkin seeds, threw them in the ground, and hoped for the best.

To my utter delight, I harvested my first lot of pickling cucumbers this morning. It proved to be a bumper crop, with my plants still flowering like mad. I may need to buy a separate fridge to store all of my pickles in!

Although I find them delicious, I prefer not to buy pickles that are loaded with sugar and preservatives. I’d rather indulge my love of all things pickled, while at the same time working towards improving my health.

These pickles are lacto-fermented, meaning they don’t take the typical mass-produced short cut of using vinegar to give a sour taste. The sour taste of these pickles is produced exclusively by millions of beneficial bacteria; beneficial because they are what make these pickles utterly delicious, and beneficial because they can do wondrous things for your health.

There are many, many fantastic reasons to include fermented foods in your diet. Not only are they delicious, easy, and affordable to make – they also introduce beneficial bacteria to your digestive tract, which in turn help you more thoroughly digest and absorb nutrients from the foods you eat. Best of all, fermented foods can last months – if not years – if kept in the fridge.

Win, win, win!

This recipe could be used on just about any vegetable you can imagine, and the spices and herbs adjusted to your own personal tastes. The essential part is the salt water, and keeping the veges completely submerged until they’re ready to store in the fridge. Daikon radish, carrots, chilies… You’re only limited by the vegetables on offer near you!

What a beautiful mise en place.

What a beautiful mise en place.


500g cucumbers (or any other vegetable you may wish to use)
500 ml water
1 tbsp sea salt
2 springs or more fresh dill
2 cloves garlic, lightly smashed
1-2 chilies, depending on your own heat preference
1/8 tsp mustard seeds
1/8 tsp coriander seeds
1/4 tsp whole peppercorns
1/8 tsp dill seeds


To prepare the cucumbers, slice off the flowering end and cut the cucumber into the desired pickle size. Removing the flowering end helps prevent the pickle from becoming mushy. Note that smaller pieces will ferment more quickly.

Place all spices into the bottom of a sterilized jar (to sterilize, simply wash and fill with boiling water and let stand for 5-10 minutes), reserving the dill weed.

Pack the cucumbers into the jar as tightly as possible. This will prevent the pickles from floating to the surface of the brine.

Packed Pickles

Wind the dill around the top of the cucumbers, leaving about an inch of space between the pickles and the top of the jar.

Combine the water and salt until the salt has entirely dissolved. Pour over the cucumbers until all ingredients are covered. There should still be about two centimeters of space between the top of the liquid and the lid of the jar.

Ensure none of the cucumbers are poking out of the surface of the brine. If they are, submerge them using a clean piece of rock, or a large chunk of onion. This will prevent mold from growing.

Allow pickles to stand on your kitchen counter for two to three days before tasting. If mold forms, remove it. It isn’t dangerous, but can alter the flavour of your pickles. Pickles will ferment faster in hotter climates, so should be tasted daily from about day two onwards.

Allow the pickles to stand on the counter until they reach your desired level of sourness and crunch. The longer you leave them, the more sour they will get, but also the more mushy.

Place the pickles in the fridge to prevent further fermentation once they are to your satisfaction.



Easy, delicious... now there are no excuses to not make your own mayo!

Magical Mayonnaise (Paleo/Primal)

I have called this mayonnaise ‘Magical Mayonnaise’ because it literally takes seconds to make once you have all of the ingredients assembled. But, you could just as easily turn this into an Astounding Aioli, a Terrific Tartare, or any other lame alliteration you can think of. The end result will be the same – a smooth and creamy condiment that is seemingly impossible to mess up.

Traditionally, I’ve made mayonnaise by painstakingly whisking a fine stream of olive oil into my eggs. The emulsification process is a delicate one, and to be honest, it was more often miss than hit for me. Until I came across this recipe here:

It was a complete game-changer.

The above blogger  says that, “Even a five year old could make this mayonnaise.”

Challenge accepted.

You more than likely want to use a very light olive oil for this, unless you particularly like the taste of olive oil in your condiments. I don’t, personally, so I use an extra light extra virgin olive oil. You could even use avocado oil, or macadamia oil, or any combination thereof. Experiment, until you get a flavour profile you love.

WARNING: Using avocado oil will produce a green-tinged mayonnaise.

Now, on to the magic!


2x small whole eggs, or 1x large whole egg
1 c extra virgin olive oil
1 small glove garlic, minced (optional)
1.5 tsp whole grain mustard (gluten-free)
1 tbsp raw apple cider vinegar or fresh squeezed lemon juice
1 tsp coconut aminos (optional – not pictured below)
½ tsp salt (or to taste)
Black pepper to taste



Crack eggs into a tall container with a mouth wide enough to fit an immersion blender attachment through. This can be a jar, or the tall plastic container that came with your immersion blender. Add garlic, mustard, and vinegar. Pour oil in on top of ingredients, and allow to sit for 10 mins, or until oil is sitting on top of other ingredients.

Place all ingredients into container...

Place all ingredients into container…

... and wait until the oil has all floated to the top.

… and wait until the oil has all floated to the top.











Put immersion blender into the bottom of the jar, so it is thoroughly immersed in the egg. Turn immersion blender on.

Sink immersion blender to the bottom of the container

Sink immersion blender to the bottom of the container

The mixture will immediately begin to turn to mayo, so gradually withdraw the blender until 1cm from the surface (you don’t want to pull all the way out, or you’ll make a mess!).

The mixture will immediately turn to mayo.

The mixture will immediately turn to mayo.

Take the blender out, and season the mayo to taste with the salt and pepper. Mix thoroughly.

Finished Mayonnaise

Place into refrigerator. The flavours will develop significantly, so don’t over-season initially.

For aioli: Add more garlic.

For tartare sauce: Finely mince a pickle or two and stir in at the end.

For rose marie sauce: Add 1-2 tbsp homemade tomato ketchup.

For chipotle mayonnaise: Cut back on the vinegar, and add several slugs of your favourite hot sauce. Alternately, keep the vinegar/lemon juice amounts the same, and add chili powder.

For salad dressing: Thin the mayonnaise down with a bit of coconut milk, or cow’s milk, if you eat dairy.

Or, throw in whatever other herbs and spices may take your fancy! This recipe is so easy to make that you’ll find yourself making it all the time.

Bon appetite!

Perfect Paleo Pancakes

Perfect Primal Pancakes

I’m not a mother, but this Mother’s Day I was inspired to make something a little special for breakfast when I saw these little gems pop up in my news feed on Facebook. Thanks for sharing, Mikki!

Original post here.

These pancakes are Primal, Paleo, and low carb, with 6.4 g net carbs per serve (2 pancakes). The recipe makes two serves – just enough to wow the socks off your significant other.

Easy Pancakes


2 tbsp coconut oil
2 eggs
1/4 c sparkling water (tap will work)
1/4 tsp salt
1 c almond flour
1 tsp vanilla extract
1 tsp cinnamon (optional)


Preheat pan – a low to medium heat does the trick. Melt a tbsp of coconut oil in the pan.

1. Melt the coconut oil. I sit my jar in a sink full of hot water for a few minutes until enough of it is liquid to measure out what I need. Pour the 2 tbsp into a bowl.

2. Add eggs to the melted coconut oil, and whisk well. Then add water, salt, vanilla, and cinnamon. If you wanted to use a sweetener such as stevia, add it now too.

Whisking the Eggs

3. Mix in almond flour. You should have a batter thin enough to pour, but not so thin it will spread a great deal in the pan. If you want it runnier, add a little more water.


4. I used a 1/3 c measure to pour my batter into the pan, which I greased with coconut oil. Pour batter into the pan, and allow to sit until the edges start to bubble.

5. Flip VERY carefully, and allow to cook through, but not allowing to burn.

Fry the Pancakes

Mmm… who would have thought you could still eat pancakes while doing ketogenic primal?!

6. Plate, and serve with toppings of choice: butter, cream cheese, maple syrup, honey, peanut butter, fresh fruit, whipped cream, or any combination thereof!

Nutritional Info (per 2 pancakes):

525 calories
Fat: 45.2 g
Carbs: 6.4 g
Protein: 18.3g


Tom Kha Gai (Paleo/Primal)

I am grateful that the weather is beginning to cool down, as it gives me an excuse to makes hearty soups. This one is one of my absolute favourites – but then there’s very little (if any!) Thai food that I don’t like. The best part is, this recipe is Paleo without even trying to be. It’s hearty, it’s filling. It packs a good dose of protein and long chain triglycerides, as well as all the gelatin from the homemade chicken stock that serves as the back bone of this dish.

I find though, that it’s really the mushrooms that make it.


I prefer to use a combination of oyster and button mushrooms, although I had no oyster mushrooms on hand, and so made do with the simple brown buttons I had. It still came out lip-smackingly delicious. You could use just about any kind of mushroom you wanted, though.

Mushrooms provide many essential nutrients, such as selenium, vitamin D, potassium, riboflavin, and niacin.

Get some in you – they do a body good!



1.5 L homemade chicken stock (recipe here)
2 x 400 ml tins coconut milk
2 tbsp fish sauce
Juice of 3 kefir limes (or normal limes)
4 x kefir lime leaves, washed and torn
1.5 inch piece of galangal, chopped into coins
2 x stalks lemongrass, bruised, and cut into 2 inch pieces
2-3 birds eye chilies, finely sliced
250 g mushrooms (any variety, you can use more if you like)
500 g boneless, skinless chicken breast cut into thin strips


1. Pour stock into a large pot and bring to the boil. Once boiling, reduce heat to low, and allow the liquid to reduce by about a quarter to concentrate the flavours.

2. While the stock is reducing, prepare your aromatics. Tear the kefir lime leaves – set aside. Cut the galangal – set aside. Bruise the lemongrass with any heavy object (I used a pestle), cut, and set aside. Cut your chilies – set aside. Juice your limes – set aside. You can also chop your mushrooms (leaving them chunky), and chicken (thinly), setting both aside.


3. Once reduced, add the aromatics you prepared earlier, leaving the lime juice out. Place a lid over the pot, and allow to simmer for about 10 mins. The broth will become very fragrant. At this point your broth should be at a low simmer – no higher.

4. Add the two tins of coconut milk, and continue to simmer for a further 10 mins. Add the mushrooms, giving a good stir, and continue to simmer for 5 minutes.


5. Now we’re going to poach the chicken. The key here is to not over-cook it, so we don’t want the heat too high. Turn the heat right down to low until your broth is barely bubbling. Add the chicken, stir, and replace the pot lid. Set a timer for 20 mins.

6. Once the timer goes, the chicken should be cooked all the way through. Find a piece, and break it in two to test. If still pink, let simmer for a few mins longer. If opaque all the way through, you’re ready to serve. Add the lime juice – a little at a time, and taste-testing in between – until you find an acidity you are happy with.

7. Serve soup in a large bowl, and garnish with fresh coriander, and more chopped chilies.


Bon appetit!


Moroccan Goat Curry & Cauliflower Rice (Paleo)

I owe this post to this AMAZING blog: The Domestic Man

I think goat is an under-utilized meat. I went for years having never tried it, purely because my ex-boyfriend loved goats, and so never, ever, wanted me to try eating one.

Can you say, “RED FLAG!?” Anyway!

Thankfully, he’s long gone, and this wonderful, delicious meat has made its way into my life, and into my heart.

I can get goat quite readily and cheaply from my local butcher (Grey Lynn Butcher, Auckland NZ). I know I harp on about this place, but it’s genuinely amazing, and the customer service they offer is astounding. They are more than happy to provide you with any cut of meat you may want, and will even offer you suggestions on best methods of preparation.

And that’s the key with goat – long and slow does the trick.

Goat is a great source of protein (even better than beef at nearly 30 g per 100 g serve), and is quite lean. It also works phenomenally in curries. All of the investment in this dish is upfront. Once it’s in the slow-cooker, you can just walk away, and return to a delicious, melt-in-the-mouth, lip-smackingly good dinner.

This post will be a little longer than usual – but stick with me! It’s worth the wait. As usual, I have tweaked the original slightly, so be sure to check it out too (and buy his cookbook while you’re at it – it looks like an absolute must-have!)

Curry Ingredients:

2 tbsp coconut oil
1.5 kg goat leg
1 onion, chopped
2 cloves garlic, chopped
1 tsp salt, more to taste
1 tsp turmeric
1 tsp ground cumin
1/2 tsp ground ginger
1/2 tsp ground coriander
1/2 tsp ground fenugreek (I used fenugreek seeds and ground them with a mortar and pestle)
1/2 tsp kashmiri chili, or cayenne pepper
1/2 tsp black pepper
1/4 tsp ground cloves (I used whole cloves, and ground them with the fenugreek seeds)
1 pinch (10 strands) saffron
2 cups chicken broth (homemade is best)
3 bay leaves
1 tsp cardamom seeds, ground in the mortar and pestle with the cloves and fenugreek)
1 cinnamon stick

Cauliflower Rice Ingredients:

1 head of cauliflower
2 tbsp butter, ghee, or coconut oil
Salt and pepper to taste

Curry Directions:

1. Add any whole spices you may have to your mortar and pestle, and grind away until the spices are finely ground. Add the remaining spices, excluding the bay leaves, and cinnamon stick. Mix thoroughly, and set aside.


2. Heat the coconut oil on medium heat. Once shimmering, add the goat leg, and sear both sides until golden brown – about 3 minutes each side. Place goat into the bottom of the slow cooker, and turn the heat on your pan down to low.


3. Add chopped onions to pan, stirring until fragrant. Once fragrant, add garlic, and continue stirring until the aromatics are lightly golden brown.

4. Add the spices from your mortar to the aromatic mixture, and cook until the spices start to smell toasted – about a minute or two. Once cooked, spoon into the crock pot with your goat.

5. Pour the chicken stock over the goat leg, add the bay leaves and cinnamon stick, and give your ingredients a stir.


6. Set the slow cooker to high, place the lid on, and simply walk away. This will need to cook for about 5 hours to be melt-in-your-mouth tender, but mine cooked for about 8 hours.

You want to start making your cauliflower rice about 30-45 minutes before you want to eat.

7. Once done, pull the meat from the bones, and shred the meat through the broth. Remove the bones.

8. Serve over cauliflower rice, and garnish with fresh coriander.

Cauliflower Rice Directions:


1. Grate the head of cauliflower with a cheese grater, or use a food processor to produce a ‘rice.’

2. Heat your chosen fat in a pan, and add the cauliflower.

3. Fry the cauliflower until it begins to brown, stirring often. Remove from heat, and add salt and pepper.

Bon appetit!


Bacon & Egg Breakfast Cups (Primal/Paleo)

I don’t usually eat breakfast, but as of this week I have embarked on an eight week long dietary experiment. My nutritionist suggested that I eat breakfast to try and bring down my sky-high cortisol levels, as well as my TSH levels, which were beginning to creep up. Chronic stress is a bitch, and can wreak havoc on almost any system in the body. It was time to show my body some love.


Anyway, I decided that I’d better listen – at least for a week! I hate getting up earlier than strictly necessary to render myself presentable to my work place, so this means I don’t get out of bed early enough to make and eat breakfast. These little gems can be prepared in advance, are super simple and quick to make, and will keep for the entire working week in the fridge. Just grab, and go!

They’re high in protein and fat, and very low in carbohydrate, keeping you full for hours – there’s no good reason not to eat these for any meal of the day.


10 free-range eggs
5 strips of free-farmed streaky bacon
75g cheese of your choice
Salt & pepper to taste
Basil pesto (optional)


I used individual tin cups for these, but you could just as easily use large muffin cups. Just make sure that if you do, you grease them before adding your ingredients!

Preheat oven to 180 degrees Celsius. 

1. If necessary, grease your muffin cups with butter or coconut oil. Wrap one strip of bacon around the outside of each cup, so that the ends overlap slightly. This will make for a bit of a retaining wall.

2. Crack two whole eggs into the middle of each ring of bacon.

3. Sprinkle with fresh cracked pepper, and a touch of salt, before adding 15g of grated cheese to the top of each cup.


4.  Place into oven, and bake for 15 minutes, or until the middle is set, and the cheese is golden brown. If using individual cups, you may want to place them on a sheet of tin foil on a tray, as there may be some over-flow.

5. Once baked, remove from the oven, and place a small blob (about 10g) of basil pesto onto the top of each cup.


Bon appetit!

Paleo-ize It!: Omit the cheese and pesto, or use home-made, dairy-free pesto. There are SO many ways you can change these little cups up. Try adding different vegetables, herbs, and spices. The combinations are endless, and you’ll never get bored of breakfast again!

Nutritional Info per Cup:

Fat: 32g
Protein: 22.6g
Carbohydrate: 2.2g
Calories: 386

Primal Chicken Liver Pate

Chicken Liver Pate

Despite this dish being predominantly chicken liver, I use it as a great excuse to eat butter, and lots of it.

Despite being demonized for decades due to its high saturated fat content, butter is actually very nutrient dense, and can be included guilt-free as part of a well balanced diet.


It is a fantastic source of Conjugated Linoleic Acid (CLA), which is a naturally occurring type of trans fat. Not one to be feared! It is not man-made through nasty and questionable industrialized processes, but instead occurs naturally in the digestive system of ruminants. Butter is also a valuable source of many fat-soluble vitamins, including vitamin A, E, D, and K2. It is yellow in colour due to the carotenoids – the same stuff that makes carrots orange.

Vitamin K2 is known to be protective against heart-disease, and while many plant sources contain the precursor K1, only animal sources have the pre-formed K2 which is far more bio-available, requiring no conversion.

When it comes to butter, grass-fed varieties are always going to be far superior. We’re lucky here in New Zealand – our cattle are reliably grass-fed, so any choice for us is a good choice!


250-300 g organic chicken livers
1/2 c water
2 bay leaves
1 small onion or large shallot, chopped
2 cloves garlic, loosely chopped
1/2 tsp salt
black pepper to taste
1/4 tsp nutmeg
6-10 tbsp grass-fed butter, cut into cubes


1. Rinse the chicken livers thoroughly, and place in a pot. Add chopped onion, garlic, bay leaves, salt, pepper, and the water.

Rinse the Livers

2. Turn burner on to high heat until the livers begin to simmer. Turn heat down to medium-low, and allow to simmer for 3-5 minutes. I simmered mine for 5 minutes.

Simmer the Liver

3. Turn the heat off, and allow to stand for a further 5 minutes.

4. Remove the bay leaves, and pour the mixture into a strainer to get rid of the excess water. Do not remove the onions and garlic!

Add Contents to Blender

5. Place the mixture into a blender, and blend for a few seconds until the mixture goes grainy. Begin to add the butter, one cube at a time, until all the butter is mixed in, and the pate is a smooth, silky consistency. Mix the nutmeg in. Adjust salt and pepper to taste.

Add Butter

6. Spread into a shallow pan, and flatten the top with a spatula or knife. You can seal the top by melting a few tablespoons of butter and pouring over the top, or by placing cling film over the top so that it touches the surface of the pate. This stops the pate from browning, and from drying out.

Finished Product

7. Place in the fridge for a few hours, or until set. Serve with vegetables, rice crackers, gluten-free bread, or any other vehicle of your choice. Add a little chutney for an added contrast of sweet and salty.

8. You could easily add many flavours to this by adding any herbs or spices you wanted to. Next, I am going to try dried cranberries and pistachios!

Paleo-ize It!: This is already pretty darned Paleo, but if the milk solids in butter give you trouble, try it with ghee.

Thai Pineapple Pulled Pork

Pineapple is probably my favourite fruit of all time – especially in fresh form, rather than tinned. Nothing quite beats chowing down on fresh golden chunks of the stuff – the juice running down your arms.

Due to its high sugar content, pineapple is best eaten infrequently, or in small portions, depending on your goals and activity levels as it hits about a 50 on the Glycemic Index. It’s a fruit that does not need to be purchased as an organic item, owing to its tough outer skin. It also works as a bit of an anti-inflammatory, and is a good source of sulfur, which is necessary to help rebuild tissues, bones, and cartilage.

However, used in this slow cooked dish, it’s a real treat. The enzymes (namely bromelain) in the fruit help to break down the tough muscle fibers of the pork, leaving the pork truly mouth-wateringly tender at the end of the cooking process. The fattiness of the pork and coconut cream, and the acidity of the tamarind and lime juice help to buffer the blood sugar response to the pineapple by slowing down its absorption.

A few years ago, there was an uproar over the pork production methods used in New Zealand, with many people horrified at the use of small pens and cages. Since then, there has been a rapid expansion of the availability of ‘free farmed’ pork products. I have used “Freedom Farms” pork for this recipe, as the well-fare of the animals that I am eating matter to me. This particular brand is certified by the SPCA, so I trust that their farming practices are ethical, and guilt-free. I’d rather pay a few dollars more for peace of mind.

Ethically raised, and delicious - this pork is worth a few extra dollars.

Ethically raised, and delicious – this pork is worth a few extra dollars.


1.5 kg Freedom Farmed pork shoulder roast, bone in
1 fresh pineapple
Thai red curry paste (I used sour curry paste – pictured below)
500 ml coconut cream
1 L water
2 cloves fresh garlic, minced
1 inch fresh ginger, minced
2 kefir lime leaves, torn
2 Bird’s Eye chillis, minced
1 tbsp fish sauce
1.5 tbsp tamarind puree
1-2 tbsp palm sugar (optional)
1 kefir lime


1. Prepare the pineapple by removing the skin, the core, and cutting the flesh into bite-sized chunks. Place half of the chunks into the bottom of your slow cooker.


2. Mince your garlic, ginger, and chilies, and tear the lime leaves.

3. In a sauce pan over low heat, combine curry paste with the water until the curry paste is thoroughly mixed in. Add the palm sugar and tamarind puree, stirring to dissolve.

This is the curry paste I used. Very simple ingredients: Chili, onion, salt, and shrimp paste.

This is the curry paste I used. Very simple ingredients: Chili, onion, salt, and shrimp paste. The tamarind puree you add is what makes it sour.

4. Once the palm sugar has dissolved, add the ginger, garlic, chilies, lime leaves, and fish sauce, along with the coconut cream. Bring to a gentle simmer, and leave for 5 minutes so the flavours begin to infuse.

5. In the meantime, place the pork shoulder on top of half of the pineapple, and place the remainder on top of the pork shoulder.

Pork and Pineapple

6. Once the broth has simmered for approximately 5 minutes, pour over the pork shoulder. Turn the heat to high, and leave for about 6-8 hours.

Broth and Pork

7. Take the pork shoulder out of the slow cooker, and place into a dish with high sides. Using two forks, begin to pull the flesh of the pork apart. It should come apart easily. Continue until the pork is finely shredded. Add a final squeeze of kefir lime juice to the broth.

Use two forks to pull the flesh apart and finely shred.

Use two forks to pull the flesh apart and finely shred.

8. Serve on white rice, rice noodles, or Paleo (cauliflower) rice. I have used wide Pad Thai rice noodles. Assemble the noodles in the bottom of a bowl, and add a healthy mountain of pork.

Pulled Pork and Noodles

9. Ladle the broth over the noodles and pork, being sure to get a few chunks of the delicious pineapple along the way.

Pineapple Pulled Pork

Bon appetite!

Paleo-ize It!: Omit the palm sugar altogether, or swap for honey or maple syrup. Serve on cauliflower rice.


Primal Butter Chicken

Some Ingredients

When you get a craving for Indian food, no other food will do. Most Indian food joints use nasty oils, loads of sugar, and meat that probably didn’t live the happiest, healthiest life. Although this dish takes a bit of time and TLC, it is well worth the effort and the wait.

I can’t take full credit for this recipe, as its basis is drawn from here: but I’ve made a few tweaks along the way.

I’ve used yogurt to marinate the chicken in, and I’ve used a slow cooker to vastly reduce the ‘at the stove’ time.

One of my absolute favourite cooking ingredients is coconut – be it in the form of coconut oil, milk, or cream. Despite being demonized for years due to its extremely high saturated fat content (the fat in coconut is almost entirely saturated), coconut is truly one of nature’s super foods – not least because of its supply of Medium Chain Triglycerides (MCTs). These particular types of triglycerides are rare in nature – especially in the quantities found in coconut. Small amounts are found in full-fat goat, sheep, and cow’s milk, as well as human breast milk. But who feels like they can actually consume full-fat dairy these days guilt free? (You should, it’s delicious, and nutritionally more dense than it’s watery low-fat counter-part).

Medium Chain Triglycerides promotes the production of ketone bodies, which the body can very efficiently utilize for fuel in place of glucose. When consumed, these triglycerides are shipped to the liver for conversion into ketones.

What’s so great about using ketones for fuel in place of glucose? Well, new research is suggesting that Alzheimer’s Disease is, in many cases, caused by insulin resistance in the brain. Some have even started referring to it as ‘Type 3 Diabetes.’ If the cells in the brain become insulin resistant, then glucose cannot be shipped into the brain cells to be used as fuel. This results in ‘plaques and tangles’ – a hallmark of this disease. Ketone bodies can be used as a fuel substrate because they do not rely on insulin to make it into the cells – they directly cross the blood/brain barrier.

Have a watch of this amazing TED Talk. Pretty compelling stuff, and well worth a try as there is little, if any risk in consuming this natural food product.

I’m sorry! I know your stomach must be grumbling, so without further ado…



1-1.5 kg boneless skinless free-range chicken thighs, cut into bite-sized chunks
1 cup full fat, organic unsweetened yogurt (Clearwater Organic works brilliantly)
1 1/2 tbsp fresh lemon juice
1/2 tsp Garam Masala
1/2 tsp Coriander Powder
1/2 tsp Cumin Powder
1/2 tsp Turmeric
1/2 tsp Paprika
1/2 tsp Salt
1/4 tsp Pepper


1. Mix all of the spices and lemon juice into the yogurt in a large container that can be sealed – either with a lid, or cling film. I used a lettuce keeper.

Make the Marinade

2. Add the chicken pieces, stir to coat, and place into fridge for anywhere from 1-24 hours. My chicken sat in the fridge overnight.

Combine Chicken with Marinade


2 tbsp ghee or butter or coconut oil
1 onion, chopped
4-5 garlic cloves, minced
1 inch fresh ginger, minced
1 can tomato puree
1 can full-fat organic coconut milk
1.5 tsp Kashmiri Chili or Cayenne Pepper
2 tsp Garam Masala
1.5 tsp Coriander Powder
Salt and Pepper to taste
Pinch or two of Fenugreek Leaves (also called Kasoori Methi)
Fresh Coriander


1. Heat the fat in a pan on a low heat until hot. Add the chopped onions to the pan, and stir fry until dark golden brown (this will take about 15-20 mins).

Caramelised Onions

2. Add the garlic and ginger, and stir fry for another few mins until fragrant. Then add the spices, and cook for about a further minute, until the spices start letting off their aroma.

This mixture smells AMAZING.

This mixture smells AMAZING.

3. Remove the pan from the heat, and place the onion mixture into the bottom of the crock pot. Add the tin of tomatoes, and stir.

4. Add the chicken to the mixture, and then the coconut milk, mixing well.

5. Set the crock pot to high heat, and leave for 4-6 hours, stirring periodically.

6. At the last minute before serving, throw in the fenugreek leaves and freshly chopped coriander.

Garnish with fenugreek leaves and fresh coriander.

Garnish with fenugreek leaves and fresh coriander.

Serve on either white rice, or cauliflower rice.

Bon appetite!

Paleo-ize It! Instead of using yogurt for the marinade, you can use a cup of coconut cream as the consistency is about the same. Use coconut oil as your cooking fat, and serve on cauliflower rice.

Basic Stock (Paleo/Primal, Delicious)

I’ve used my basic stock in a couple of recipes so far, so thought it would only be polite to share with you how I do it. This was more difficult than it sounds, as I never make it the same way! Writing a recipe that starts, “Put some stuff in a pot…” wouldn’t quite work. However, there are some basic rules which should be followed to ensure great results.

I went on a trip to my local butcher’s, and they were rather inconveniently sold out of beef, pork, AND chicken bones – so I settled for lamb bones instead.

Lamb bones make a deliciously deep, rich, and flavourful stock with a distinctly ‘lamby’ flavour. It forms a great base for many stews, soups, and curries.

I’ve gone into the nutritional benefits of homemade stocks in other posts, so I won’t go into them again here. All you need to know is that homemade stock – free of nasty emulsifiers and preservatives – is really, really good for you. It packs a walloping serve of many different vitamins, minerals, and amino acids.

Any bones – or combination of bones (such as chicken and ham bones) – can be used for this recipe. It’s even better when they’ve come from a previous meal, such as a roast. Take the time to get all the meat off the bones, and then boil them up so there’s no waste. Joints work the best, as they contain the most gelatin, so try to have a combination of joints and long bones.

I have also added kombu – a Japanese seaweed – into this stock for some added minerals and iodine, for additional thyroid support.

So without further ado…


1 kilo (2 pounds) bones of choice
2-3 tsp salt (I have used kelp salt, but any salt will do)
1 tbsp apple cider vinegar (I was out, so made do with rice wine vinegar)
1 tsp black pepper corns
3 bay leaves
3 whole cloves garlic, smashed with the palm of your hand to split (no need to peel)
1 inch piece of ginger, sliced (no need to peel)
1 brown onion, sliced in half (you don’t need to peel it)
1-2 carrots, broken into 3 pieces each
2 inches kombu seaweed
3 litres water, or enough water to cover the bones



1. Place bones in a stock pot, or slow cooker (as I have done), and add in the rest of the ingredients.


2. Cover bones with water, and set slow cooker/burner to high, and cover with a lid until it comes to the boil. Once boiling, set to low, and simmer for 8-12 hours.


3. Once ready allow to cool enough to pour through a strainer and into a jar for storage. If desired, once completely cool, skim the fat off the top.

Stock freezes well, so it can be divided up into individual portion sizes (such as 250 ml), frozen, and then defrosted as needed.