Evening meals can be the easiest to adapt when cutting out sugar, gluten, dairy, soya and damaged fats unless, of course, you are used to pizza, pasta or breaded fish as staples. Base your meal on a small but quality protein source (organic meat, fish or eggs), add plenty of organic vegetables cooked or served with quality fat (butter is a great source) and include either some white rice or some starchy vegetables such as sweet potato, pumpkin or root vegetables.
Roast meat with my Big Pan of Greens (week three recipe), gently fried fillets of fish with steamed veg and plenty of butter, any kind of stew (you can even make dumplings with gluten free flour!) shepherd’s or cottage pie: see what recipes you already have at home that you can adapt, look online for easy paleo or primal meals or try some of these quick and easy recipes.
Chinese Spiced Slaw (serves 2-4)
Ready in less time than waiting for a take-away!
In a saucepan on a medium high heat fry two small sliced onions in one tablespoon butter and one tablespoon olive oil for one minute. Add 400g organic minced pork and brown off.
Then stir in half a teaspoon of Chinese Five Spice; one sliced red pepper, one small and finely sliced carrot and one shredded cabbage. Fry for ten minutes until the cabbage has wilted. Season with coconut aminos (a gluten and MSG free soy sauce alternative) and serve with white rice.
Vegetarian option: Omit the pork but add three beaten eggs per person after the cabbage has wilted, and stir through until the eggs have set.
Cheap and Cheerful Chocolate Chilli (serves 2-4)
One of my favourite fall back recipes! Use whatever veggies you have in stock
Brown off 400g organic minced beef in one tablespoon butter and one tablespoon olive oil in a saucepan over a medium high heat. Add a good 200 – 400g of mixed chopped veggies (onions, carrots, celery, peppers, courgettes, mushrooms, garlic etc.) and stir for ten minutes or so.
Experiment with spices according to what you have in stock but you could try stirring in: two teaspoons ground cumin, one teaspoon ground coriander, half teaspoons each of sea salt, ground pepper, chilli flakes, cinnamon and sweet smoked paprika; and a few whole cardamom pods.
Then pour in half a bottle of passata, turn the heat down, pop a lid on and leave for at least an hour.
Just before you are ready to serve check the seasoning and melt in a couple of squares dark chocolate. Serve with white rice or baked sweet potato, a sliced avocado and lots of chopped fresh coriander.
Curried Chicken and Coconut Soup (serves 2-4)
Most homemade curry recipes are already free from sugar, gluten, dairy, soya, junk and damaged fat sources or are at least easily adaptable.
Gently fry an onion in two tablespoons of butter in a saucepan over a medium high heat until soft. Add 400g diced chicken, a thinly sliced courgette, a chopped head of broccoli (dice the stalk.) and any fresh beans. Once the chicken is cooked through add a couple of tablespoons of Thai green curry paste and 250mls of either gluten free or homemade chicken stock.
Simmer for twenty minutes and then stir in a can of coconut milk before serving with sliced avocado and chopped fresh coriander.
Roast Bubble and Squeak Supper
Feel free to top with either crispy bacon or flaked smoked fish.
Peel, chop, boil, drain and mash a combination of potatoes, sweet potatoes, carrots, swede, parsnip, celeriac etc. Mix with shredded and steamed cabbage and/or leeks chopped and cooked in butter. Season with salt and pepper before squashing it all into a greased baking dish. Make small hollows and break eggs into them before topping the whole lot with butter and putting into a hot oven until the eggs are just set.
You’ll find more ideas here!