# NoodleChips > I'm Emma, and I started this blog as an outlet for the messy, frustrating, and occasionally hopeful reality of living with chronic illness — welcome! ## About Me https://noodlechips.co.uk/about-me Hello there! Haha. That phrase gets me every time. Why, I hear you say? Well, because when I read it, I say it out loud in my head in an Irish accent. Firstly, because I just love the Irish accent, but also because my husband has a brilliant talent for mimicking accents and usually greets me with a “hello d’er sausage”, and this phrase reminds me of him! I suppose you’re wondering who this crazy rambling fool is. That would be me, Emma, a.k.a Noodlechips from the (not so sunny) Midlands, England, UK. **In October 2013, I embarked on a journey to improve my health.** You see, I suffer from something called Myalgic Encephalopathy (M.E.) which is sometimes referred to as Chronic Fatigue Syndrome (CFS). Don’t be alarmed if you have never heard of this. Neither have I until I was diagnosed. It’s a quite complicated condition, as there is still little known about it. Those of you who are familiar with it know just how difficult it is to live with. Being limited health wise can be frustrating. I rarely go out or socialize, so I decided to put what little energy I have into this blog, which gives me a voice and an outlet. Battling a chronic health condition is by no means easy and although I try not to dwell on it when writing my blog NONE of this would be possible without the support and help of my awesome husband! **After a year or so of battling with health issues, I was diagnosed in 2009 with M.E.** As a result, I had to take control of my health and, through trial and error, find ways to cope with the various symptoms. I’ve gathered a whole load of information about health and well-being and discovered a lot about myself in the process. But although it sounds like that sometimes, I’m not on my way to recovery yet. I would say that this is just the beginning of my journey. **This blog is a way of sharing the health and wellbeing information I gather along the way, and it is also a diary of my continued journey to finding good health.** But you don’t have to be ill or suffering from M.E. to enjoy it. It can be very useful to those with allergies or intolerances, as it has tons of free-from recipes – yay! Also, I love finding out new ways to live healthy and trying new things to improve my well-being. You’ll find my posts about things like that in the Health and Wellbeing section of my blog. My husband often shakes his head at me in despair because I have my head in the clouds or drift off in the middle of a sentence and randomly with the words “ooh while I think about it” In fact recently, I saw a post on Pinterest that said “If I had a dollar for every time I..oh squirrels!”. This pretty much sums me up. I have this crazy ability to wander off subject or start talking about something so random that I decided to have a section on my blog called ‘Useful Stuff’. This is where I post all the posts that are random but things I think are useful. Ok, it’s almost time for me to stop waffling and allow you to get on and check out the rest of my blog. But before you go I want to point out something that you may have already picked up: My blog’s name, Noodlechips. You may wonder why a health and well-being related blog would choose such an unhealthy name, and you would be quite right to do so. But actually the name Noodlechips is not related to food. It’s related to me. It’s one of many pet names my husband calls me (they are mostly food related; not sure what that says about me!). I thought that calling my blog after my actual name would be boring. So I thought about my nicknames, and Noodlechips sounded short, sweet and catchy. But now, just after I’ve told you this I’ve actually realised that it IS related to health and well-being! How, I hear you ask? Well, because noodles are a healthy food choice. And chips, although not so healthy, are not bad for you when eaten in moderation. It’s all about balance! A good, healthy and happy life is about balance. Now before I sign off I want to give you a heads up: I always try to post as often as possible and will always reply to any comments or questions that I get. However, as my health is up and down I don’t always have the energy to blog and I also rely heavily on my husband to help me when I do blog. Which means that posts may be haphazard, responses may take a few days and there will most likely be periods when I am very quiet. So please bear with me. This blog is my hobby. It helps me feel “normal” and gives me an outlet. It just has to be “as” and “when”. Peace out! Emma Noodlechips <3 ## Contact Me https://noodlechips.co.uk/contact-me I hope you have enjoyed the wonderful world of Noodlechips and its been a pleasant experience for you. If you would like to get in touch with me, whether its to give your opinion, recommend something or ask a question I appreciate the feedback. You can fill in the form below and I will get back to you within 5 working days (or hopefully it’ll be much sooner). Thank you – enjoy the rest of your day! Emma ## Recipes for Emma https://noodlechips.co.uk/recipes-for-emma Recipes for Emma is pretty much ‘exactly what it says on the tin’ – recipes… you guessed it… for me (whoopie!) After a conversation about the huge list of foods I’m intolerant to, a fellow google plusser (shout out to Gill Andrews) suggested putting a call out to all cooks, bloggers and alike to find some tasty meals that I could prepare without having to search the World Wide Web (which can be really difficult when there are so many foods that I am intolerant to). I sent a list of all the foods that I can and can’t eat to Gill who created a short post describing my predicament and kindly spread the word. To help filter posts out on google, Gill hash tagged it ‘recipes for Emma’ – to check out the original post on google plus [ click here](https://plus.google.com/+GillAndrews/posts/5oYnDehWdLo). The response was pretty damn amazing and I’ve slowly been working my way through them ever since. Over the new few weeks I will be posting the recipes that are my favourite, with any slight adaptions I have made, photos and links to blogs they are from. I have to say a HUGE thank you [Gill Andrews](https://plus.google.com/app/basic/+GillAndrews "Gill Andrews Google Plus") who took time out of her hectic schedule to pull all this together. I also want to thank everyone who took the time to respond and sent recipes. It may sound like a simple task, but scrolling through recipe after recipe, trying to find one that is compatible (or easily tweaked) is no mean feat! To find out more about these tasty recipes I have been trying, keep a watchful eye on Noodlechips or subscribe to receive an email when a new post is out! **Update 2015** Just a few months after I began trying the recipes that I had recieved through #RecipesForEmma, my specialist tweaked my diet even further – putting me on whats known as a ketogenic diet. In addition to this I suffered from an additional number of symptoms with my health, which meant I had to tweak my diet even further (nightmare!). As a result I am still (yes, STILL) working my way through the list of recipes that I was given. As I work my way through them, I will be posting photos and posts on my [Google+](https://plus.google.com/u/0/+EmmaNoodlechips/posts) page so that I can share my experiences with those who nominated recipes – check out my Google+ profile [here](https://plus.google.com/u/0/+EmmaNoodlechips/posts) to findout more. ## Blog Update September 2026 https://noodlechips.co.uk/blog-update-september-2026 — 2026-09-15 Hello der! (Note, this sounds waaaaay better, if you say it in a northern Irish accent!) Welcome, people of tin'ter web! However you got here and however you came to be reading this post, let me start by saying thank you. Thank you for stopping by and having a little old read of my wierd and wonderful blog. In case you didn't know already, I'm Emma and I started this blog a veeeeery long time ago, (almost 14 years ago), in October 2013. It started as a way for me to share my health journey (cheesey I know) but it became a real passion and hobby for me. I started creating and sharing recipes, reviewing books I enjoyed and writing about anything I felt was useful. I realised I had a deep love of writing. In 2013 (after almost 5 years of being sick, and 3 years with a diagnosis), I was lucky enough to begin treatment from a private specialist, and that's what led me to start blogging. After turning my life upside down and inside out, I started working on my diet, following holistic and medical protocols and began implementing various lifestyle changes to stitch it all together. This blog contains most of the stuff that I did (some of which I still do). In 2019 I went on to have my daughter and the raw truth of it, is that being a parent and juggling a chronic health condition took so much out of me, that blogging wasn’t even in my mind. It's not that I didn't want to, it was more of that I couldn't. Any spare energy or time I had was spent on trying to recover the day. In a rash moment I actually deleted this whole entire blog, and so for about 2 years or so it was, well, I don't know where it went, but I do know I regretted it. So how is it here and alive you ask? Or maybe you stopped reading and didn't ask, but it doesn't matter because I'm going to tell you anyway (or myself if no one else is listening)!. In 2023 my husband left the army after 33 years. He'd been studying and retraining for some time, as he wanted to give us a more stable life. Militray life involves a lot of moving about, and with our daughter getting closer to school age we wanted to make the move way before she was due to start reception. We moved half way across the UK, settling in the North West of England. Since we've settled here, this place has truly begun to feel like home and I've made a wonderful group of friends, one of them being the Alex, the king/ sometimes referred to as ‘Mr Alex’. (\*he is literally stored in my phone as Alex “The King"!). Alex is magic and an absolute gem. Id had a brief conversation with him once, telling him about my blog and didn't think anything of it. A few months later, he text me out the blue and demanded I repurchase my blog domain. There was a lot of very demanding messages (from Mr Alex the king), a lot of freaking out (from me) and before you could say "Alex the king" he had my blog back up, running and providing me statistics straight to my email address! It's been up and running for a few months, but I thought it was time to write a little update before I began sharing any new stuff. (Yay!!! … Three cheers for Alex and his hard work - if I knew how to insert the praise hands emoji, I’d insert it here but I’m out of practice, and so a “yay” and a thousand exclamation marks will have to suffice,) So I am now back and have so many things I want to write about, but I thought it would be helpful to write a little update so that those readers who maybe from 'before' can catch up on my time away. Since my last post (in 2021 maybe?), I have tried and tested many techniques for healing, and I've made many discoveries about myself (even though I thought I knew everything there was to know about my health). I’m aiming to write blog posts about these discoveries, as I truly believe that by sharing what I’ve been through can help others. I don't say that in a big headed way, I just know that many of the things I've tried or come across, has been from hearing about someone else's shared experience. When you can see parallels in your health/ life / diagnoses, and someone shares something that's helped them, it gives you the incentive to try a thing (whether it's medication, therapy or other). It's not always a win, sometimes things just don't work for you, but it still gives you some form of feed back or can be part of the process of elimination. The easiest way to give you some insight into what I'll be sharing about, is to give you a bullet point list of the discoveries I've made as well as a list of some of the things I've been doing/ have tried. Now I have to point out, technically some of the discoveries are "labels" and some people feel that labels are bad. I get it, it can (for some), hold them back or make them feel restricted. However for me I see labels positively. As someone with a science degree I see a label as merely a description. It’s like the middle bubble on a spider diagram, the word (or label) is what links together a load of other words (different symptoms). It helps your brain make connections and see work out a plan of action from it all. So the discoveries I’ve made that have not yet been added to this blog (at the time of writing this), are as follows; **Discoveries** - Complex /childhood Post Traumatic Stress Syndrome (C-PTSD) - Neurodivergent (undiagnosed AuHD - waiting for an official diagnosis) - Carpal tunnel syndrome - Fibromyalgia (also currently waiting for an official diagnosis) **Techniques** Im heading this section up as “techniques” because I don’t really know what else to call it, but it’s a list of things I’ve been doing to help manage my various symptoms. Again, I aim to write blog posts on each of these, but if you have any question's, insights or opinions on any of them, feel free to comment below and let me know your thoughts, I’m always eager to hear what other people have to say). - Brain rewiring techniques; I have done the Dynamic Neural Retraining System (DNRS) coupled with a 12 weeks DNRS zoom call support workshop, The Gupta Program, Sarah Jackson coaching and Faith Ashenden’s HTA program. - Learning about poly vagal theory and nervous system regulation, through Jessica Maguireonline courses. (On instagram as Jessica Maguire ‘repairing the nervous system’) - Diet /lifestyle changes (again/ more changes!) - Spiritual practice (don't worry I'm not going to be encouraging anyone to join a cult! I've always been spiritual, I just decided to investigate this side of me more, some of the practices and stuff surrounding this can be really calming and therapeutic. You do not need to be spiritual to enjoy.) - Exercise -focusing on somatic work (I use a program purchased from The workout witch on instagram) , mind body connection and lymphatic drainage - Shadow work (scary and deep but worth looking into if you want to truly live at peace with yourself). Charlie Morley is an amazing practitioner and has written many books, his latest release is all about shadow work. (He also on instagram, as Charlie Morley lucid dreaming) - Therapy I had rewind therapy and am currently waiting to have EMDR, but like many people, I’m on a waiting list. Therapy so far has been two lots of 7 sessions, through PTSD resolution, (while my husband was still in the Military.). During my sessions, I completed rewind therapy. I very much look forward to sharing more about these things with you guys. I don’t yet have a schedule (or anything else written at present), but I am exciting to get back into the swing of things! Big love to everyone who reads anything that I’ve written. Peace out Emma ## Hair Loss, Possible Causes and What You Can Do About It https://noodlechips.co.uk/hair-loss-possible-causes-and-what-you-can-do-about-it — 2021-03-03 *Hair loss can be traumatic to deal with; it can happen anywhere on the head and symptoms differ from person to person* ### Hair loss – is it common? If you have googled something along the lines of ‘hair loss’ ‘hair loss and what to do about it’ or ‘female hair loss and what you can do about it’, then chances are you are currently struggling with this horrible issue and I really feel your pain. This article will look into hair loss and what causes it; it also aims to explain the different types of hair loss and what things can effect them. I will discuss various treatments as well as telling you my experience of hair loss and the things I have tried. It may seem sexist and a little out dated but even someone one like me, who I consider open minded, when I think/ talk of hair loss, thinning and baldness I generally think of men. However if you are female and have struggled with hair loss like I have then you’ll probably know that actually there are thousands of women out there struggling with hair loss and as you research it, you’ll find that it’s also quite common. The NHS state that 8 million women in the UK suffer with hair loss (known as alopecia) (Noted on [Wimpole Clinic](https://wimpoleclinic.com/blog/facts-and-statistics-about-hair-loss-in-the-uk/)). ### Hair loss – what happens There are different types of hair issues that lead to loss, thinning or balding, one is hair ‘shedding’ which is medically known as telogen effluviu and is temporary. ([American Academy of Dermatology Association](http://www.aad.org/public/diseases/hair-loss/insider/shedding) ) Our hairs shed naturally each day, through natural loss, brushing, styling and washing. On average we tend to loose anything between 50-100 hairs each day ([NHS online](http://www.nhs.co.uk/conditions/hair-loss)). Excess hair shedding is something that usually stops on its own accord and tends to be related to changes in the body that lead to the hair shedding more than its usual amount. Changes such as loosing a lot of weight, fluctuations in hormones such as stopping birth control pills or giving birth, fever, operations, illness and stress are all other factors that can cause excess shedding. Postpartum shedding (after giving birth) tends to occur around two months after giving birth and peaks around four months but soon stops and it takes about 6 -9 months for hair to regain its usual fullness. Although it can be upsetting, especially after having to go through child birth, sleepless nights, nursing and many other issues after birth, postpartum hair loss is normal and usually doesn’t last too long. However read my story for details on how my own issues with postpartum hair loss lead to discovering an iron deficiency. Excess shedding should stop by itself and should only be temporary, but its still important to understand and know what and why your body is shedding more than normal, because if its linked to something like illness or stress, you need to target these issues in order to stop the excess shedding. Hair loss is medically known as anagen effluvium, this is when something stops the hair from growing, and hair will not regrow until the cause of hair loss is removed. Hair loss occurs when the immune system over reacts, hair styles pull on the hair (such as tight braids / dreadlocks/ tight buns), harsh hair care products (including bleaching and dying the hair too much) and some drugs and treatments to name a few. ”Once you take away the cause, the hair should regrow. Please be aware that in some cases you may have to accept hair loss as a side effect of something you need to continue. For example some antibiotics if used long term or in high doses, have been found to lead to hair loss. If a person needed to take them to treat an illness, it would be necessary to continue taking them until they no longer need to. It could be detrimental to their health if they just stopped taking them, so the person would have to accept hair loss as an effect until they are well enough to stop taking the antibiotics” (taken from a hair loss website) Alopecia Areata is an auto immune condition where bald patches appear on the scalp, the size of a coin. The hair can re-grow but its often fine and white before it returns to normal colour. It can lead to (even) more serious cases of alopecia called alopecia Totalis, meaning no scalp hair and Alopecia Universalis meaning no hair on the scalp or body at all. Sadly there is little understanding of alopecia and there are little treatment options. Some creams and lotions can help re-growth in less serious cases but hair loss can often happen repetitively after hair has grown back. It is quite a traumatic condition, causing serious lack of confidence and low self esteem. For less serious cases of hair loss and shedding there are lots of hair products out there that can be used to help slow down hair loss and encourage regrowth. Supplements aimed at supporting the body with the necessary nutrients and minerals can aid and encourage hair growth; regrowth shampoos and conditioners to help thicken, strengthen and minimize shedding; natural hair fibers to sprinkle over the hair to help it appear thicker (for an instant superficial solution). Products like this are marketed towards women as well as men. Unfortunately there is no 100% guaranteed treatment, but it’s always worth trying things as some hair re growth is always better than none! Some people may inheriting genes that cause hair loss. A doctor, dermatologist or hair specialist would be able to advise on hair shedding and hair loss, they would be able to see if there are any underlying issues. ### Treatments There is no one size fits all when it comes to hair loss treatment, and nothing is 100% effective. There are many treatments and options but most are not available on the NHS and can be pricey. - Tattooing - immuno-spressants - hair transplants - light therapy - wigs Other options (not available through the NHS) are listed below, I wont discuss them as I haven’t tried any of them and you can easily find out more by looking online; #### **Medications** Currently there are two treatments used for male pattern baldness – Finasteride and minoxidil. For female pattern baldness, only minoxidil can be used as women shouldn’t use finasteride. When looking online as to ‘why’ women can’t use finasteride, it states that it can be absorbed through the skin, so shouldn’t be touched – hands should be washed thoroughly if it is; it caused birth defects in male babies and may cause changes to the breast tissue. These drugs don’t work for everyone, they are only effective when used (their effectiveness stops when you stop using them) and they are not NHS available and are expensive. #### **Supplements** Supplements such as hair complex blends and biotin can be helpful, as sometimes its possible our diets can be lacking in the nutrients that our bodies need, or maybe we are going through a tough time and need that extra boost. You can get blends that have a wide variety of herbs, vitamins, minerals and biotin or you can get biotin tablets on their own. Biotin is a B vitamin that helps the body convert food into energy, but it also helps the health of hair and nails, hence its often in supplements targeted at promoting hair and nail growth. I have tried a well known hair blend supplement product (that has research to show they work), but unfortunately they made me incredibly nauseous and gave me an upset stomach, so I was never able to take them long enough to work. #### **Probiotics (in tablet form as well as hair care product form)** Probiotics are great for our health as they can boost the friendly bacteria in the gut, which has shown to help the immune system and general health. Probiotics help with the breakdown of protein, which allows the proteins that build up your hair, to reach the scalp efficiently. If you decide to start taking a probiotic then make sure that you do your research and take one that has been proven to work (e.g. probiotics need to reach the gut alive, as stomach acid can kill it. Symprove has been show to reach the gut alive, there are other brands available but I have used Symprove and highly recommend it). You also need to research gut health, and make sure you feed the friendly gut bacteria too. You can also get probiotic hair care treatments, a company called [Gallinnee](https://www.gallinee.com/) uses fermented rice water, which is rich in probiotic bacteria and is aimed at helping the condition and treatment of hair and scalp, which can benefit growth. Its fairly easy to make homemade hair masks too, which can help to keep the scalp healthy which is also important for healthy hair and re-growth. #### **Shampoos and conditioners** There are lots of shampoos and conditioners aimed at hair growth, but the ingredients differ from brand to brand and there is not always evidence to support whether they work or not. Some are natural and use things like essential oils to help stimulate the scalp which helps to encourage hair growth; some use ingredients that act as a cleanser to help remove product build up so that hair and scalp is clean and not clogged down, which can hinder hair re-growth . Some have ingredients that aim to help thicken the hair to help it appear thicker once its dry and some contain chemicals that aim to help regrowth but my online research is mixed as to whether there is evidence that it actually works, and if it does, its not always clear why. I have used a brand called Swell (I don’t think the trio that I used still exists), [Watermans](https://watermanshair.com/collections/hair-growth-shampoo-and-conditioner) as well as [Nioxin](https://www.nioxin.com/en-GB) and I found they all helped with regrowth of my hair, but I don’t know if it was a combined effect of other things that I did at the same time. I liked the [SWELL](https://www.swell.co.uk/products/all) brand the most as it was a cleaner product but it also had a pump style nozzle which helped it to last for AGES (which was great as it was super expensive for the shampoo, conditioner and hair serum) #### **Going Natural – paraben, sulphate and silicon free!** Some online resources suggest stepping away from traditional shampoos and conditioners and using more natural products such as hair soaps or products made without parabens, sulphates and non-natural ingredients. I’m a big believer in going chemical free, as someone who has a chronic health condition I see it as one (or a few) less things for my body to have to deal with/ process . I have written a post about the impact of chemicals in beauty care products, if you are interested, you can read it [here](https://noodlechips.co.uk/are-your-beauty-products-causing-you-harm). I have used many different types of natural shampoos, conditioners and hair soaps (even a soap conditioner bar), but none of them stopped me from suffering with hair loss. So if you don’t use ‘clean’ hair products, please don’t be beating yourself up thinking its something you have caused yourself. One other advantage of switching to natural products, was that I found my hair condition looked wonderful, it was shiny, glossy and felt healthy. I like natural soap bars the most as they last for AGES, I switch between natural conditioners and apple cider vinegar mixed with water, which is an age old tradition. A tip for using shampoo soap bars is to get a small netted bag (the one I have is made from recycled plastic) and place the bar into the bag when you need to shampoo your hair. When you apply water to the bag/soap, the netting on the bag helps to get a good lather going. #### **Hair fibers** These are extremely tiny fibers made up of Keratin that you use to hide/ disguise thinning and balding hair. It literally looks like powder when you tip them into your hand. The fibers stick to your natural hair and make it appear thicker and camouflages balding patches. You need to match the fibers to your hair colour as best as possible, sometimes using a mixture of two colours can help give you the best colour match. It helps to use a little hair spray to help keep the fibers in place, or you can use finished spray which is usually sold by the brands that sell the fibers. It can be tricky to apply the fibers at first, because too much just looks incredibly fake, so it can be a bit hit and miss until you get used to doing it. You also need to avoid filling in your hair parting line (if you have one) which can be difficult without it looking too sprayed on! There are applicator products and special combs aimed at helping you apply the fibers, but I have never used any of them, I have only used the fibers itself. I originally bought my fibers from Boots, it is a brand called [Toppik](https://toppik.co.uk/), it was £30 a small bottle, and I was horrified it was so expensive. However they did last me for ages and ages – I was impressed with how long the bottle lasted, especially as I never skimped when using them. I bought some fibers from Amazon to see how they compared and they were the same in texture / application but the colour match was not as good. It might be stating the obvious, but depending on how sever your hair loss is, depends on how long a bottle could last. I started off using the fibers everyday, but then I started to style my hair in a way that hid my patches and meant I didn’t have to wash it daily, and then I only wore the fibres if I wore my hair in a certain way that exposed the patches or thin areas. I highly recommend trying the fibers, as they are a natural solution and can do a really good of camouflaging thin spots. #### **Hair styling** Options for hair styling to help hide or cover up hair loss, range from head bands to add ins such as clip in extensions or clip in pony tails. Most of these things are aimed at women or people with long hair, so you might have to do a little digging for more options for shorter hair styles. It might sound a bit silly but its worth taking some time to play around with your hair and try different styles, working out what works for you and your particular issues (e.g. styling to camouflage the worst areas). I found that as my hair got thinner I had to wash it more often which was exhausting, so i had to find ways of styling it that also hid if it needed to be washed. For me, I had the most extreme hair loss at my temples (both sides), so it looked like it was receding. This made it difficult for me to wear it scraped back in a bun or pony tail which is what I would normally do if it needed to be washed but I wanted to wait one more day. I began to wear it in loose plaits either side of my head or wore a material head band to cover the temples. You can actually buy clip in fringes too, which work really well with headbands. If you use clip ins or extensions, look at using natural / human hair as it will last longer and be a better match to your hair and it can also be dyed too. Synthetic hair can get tangled more quickly and has a shine to it that gives it away as fake. Just make sure that if you do use clip ins or styling props, don’t clip or tie them too tightly as it could stress/ damage the hair and lead to more loss. ### My experience *A photograph taken just before my hair loss started* *A photograph taken of my hair, during the worst stages of my hair loss* I have experienced problems with extreme hair thinning and hair loss a number of times over the last few years, one time being so sever that I thought about buying a wig or clip in hair piece. More recently i experienced hair loss a few months after giving birth, which although I knew was common, it was so bad that I decided to speak with my GP as it felt like there was something wrong. When I first started having issues with hair loss back in 2013/4, it was when I began my health journey , so I had made a huge amount of changes from a complete diet overhaul to taking supplements and thyroid medication, so i assumed one of those were the cause.) Although these are all good changes, sometimes when you make adjustments in your life it can throw things out of kilter while your body adapts to catch up. The second time I had bad hair loss was when I started the ketogenic diet, I lost a lot of weight at the same time too. After that, I had another three or four incidents. I usually put it down to thyroid complications (adjusting or changing of medications as I worked to find out the best dosage/ type of treatment). One period of bad hair loss was after taking high dose antibiotics for Lyme, it got so bad that I actually bought a clip in hair piece, and multiple (loose, material) hair bands that I wore to cover the front of my hair line where my hair loss was the worst. Recently I put hair loss down to postpartum hair loss which is common and normal) but after documenting my hair loss and then contacting my GP she agreed it was quite severe and not the average postpartum loss. Blood testing showed that it was a sever iron deficiency (something I used to struggle with prior to my ME/CFS diagnosis). I was put onto prescribed iron tablets and I noticed a huge difference within my health and hair loss after a few months of taking them. My hair has already started to re grow (especially at the temples where my hair loss was most sever) and I am no longer covered in hair that’s fallen out (it would literally be all over my clothes, in clumps in the carpets, it would fall in my food, it was horrible!). I don’t know for sure if my hair loss over the years have been down to all the various factors that I have attributed the loss to at the time, or whether its always been an iron issue, but I know that if it were to happen again, I would go to see my GP sooner rather than later. I would ask for bloods to be done and I would gather my box of tricks (e.g. hair bands, hair fiber powder ect), and I would most definitely invest in a wig of some sort. Things to consider: If it doesn’t seem right and you are concerned, contact your GP. If you feel like its not ‘serious’ enough then consider tracking your issue by taking notes daily in a diary, listing any other symptoms (that could be other signs or low iron or issues that also cause hair loss). Once you have tracked your issue for a few weeks and if it doesn’t seem to be improving, then go see your GP and take your notes with you. Although my hair loss has stopped, Its still taking time for it to regrow and my hair is much thinner than its ever been. As I have naturally curly hair, it means that my curls fall/ drop sooner after drying and it doesn’t last as long as it used to (I used to be able to wear my hair curly and down for two – three days, these days I can get one day out of it, then I have to wear it tied up). So be prepared for changes in your hair and this may impact on how you style it, it can be worth investing in a few things to help you to manage your hair so that you can continue life as normal but without being paranoid about thin spots. ### Comments Please comment below if you have suffered with hair loss or thinning, noting anything that you have tired and found particularly helpful – by sharing your story, you could help other people with their hair loss recovery, or give them food for thought when choosing certain options ## Stuffed Dates GF, DF & Paleo https://noodlechips.co.uk/stuffed-dates-gluten-free-dairy-free-and-paleo — 2018-12-21 Hello there! Chewy, creamy stuffed medjool dates – Perfect for indulging in at Christmas This is a recipe post for stuffed dates, dairy free, gluten free and paleo which are perfect for Christmas treats, would make an amazing home made Christmas gift or could even be made at Easter for a fabulous alternative to chocolate eggs. It is paleo, gluten free, dairy free and free from refined sugar. As it is made with dates, its (sadly) not low carb but I will look at adding in the nutritional information so that those of you tracking carbs can work out whether its something you can allow as a treat. ## Its been a while . . . I should mention that if you are reading this in current time, then it is just THREE days before Christmas (2018) -eeeeeekkkkk! I am officially sorted, with presents picked and wrapped, food delivered and ready for the big day and nothing left to do but watch cheesy Christmas films and get into the Christmas spirit. Its been quite some time since I have posted on my blog and I apologise to those who have been left wondering where I have been. To summarise, last Christmas my mum had a serious heart attack, leaving her with Hypoxia (a form of brain damage/ injury) and in the new year (Jan 2018) my grandfather passed away. This was followed by my husband and I moving house (over 65 miles from where we had been living) and the impact it had upon my health. As a result (and a broken computer!) I have taken some time away from my blog to just focus on my life. However, I have continued using Instagram, sharing various stories and information, so if you want to keep up to date with my goings on, I recommend you follow me on there as I share all sorts of things from food finds (shop bought foods that are clean or free from) to tips that can be beneficial to those of you with chronic health issues. Although i am posting this recipe now, I actually made some of these last year for a Christmas treat and loved them. Even family and friends who had been unsure (as they said they were not big ‘date’ fans) said that they loved them. They are very much like toffees or caramels in a box of chocolates (for those of you who are American you would call them Candies), they taste very moreish! ## Storage, sourcing ingredients and Swaps The version photographed is made with peanuts but it is possible to swap them for seed butter, coconut butter or even tigernut butter making it nut free (I have made them using almond butter and hazelnut butter). You can chose to coat them in chocolate or leave them as they are once you have stuffed them. I used 70% chocolate from the shop but you could easily make your own chocolate. If you find it difficult to find medjool dates you can try using smaller dates, which I have also tried but the texture and taste isn’t as great. Medjool dates are squishy, soft and give them that caramel taste. I buy my dates from Ocado or Waitrose and in the past have frozen them as it keeps them for longer. For storage, I recommend keeping the dates in the fridge once made as it adds to the texture (as it makes the chocolate snap and the nut butter filling a little harder and the date more chewy). You can eat them at room temperature but serving chilled is my personal opinion.anretxE ## Useful Websites For home made chocolate recipes check out [Tabithas Edit](https://tabithasedit.com/2015/02/26/how-to-make-chocolate/) (previously Tabithas kitchen) and for nut butter recipes check out [The Nourished Coeliac](http://www.thenourishedcoeliac.com/home/tiger-nut-butter). If you decide to give these a go, please let me know how you get on and what your thoughts are! For those of you who are reading this in current time – Merry Christmas and I wish you health and happiness for 2019! Peace out Emma x **Servings:** 16 Dates ### Ingredients - 16 medjool dates - 1/2 cup Nut Butter ((See notes for alternatives)) - 1 tbsp Vanilla - 1/2 cup Desiccated coconut - 1 + 1/2 70% dark chocolate - 1 tbsp Coconut oil (melted) ### Instructions 1. To make the stuffing you need to place the desiccated coconut (you can use flaked coconut too), into a blender and blitz until it becomes a paste. 2. Once the coconut is paste like, add in the nut butter, vanilla and coconut oil (melted) and blitz until combined 3. Using a knife, carefully cut open (but not completely in half) the medjool dates removing any stones or pips. (The dates should be able to open an close like a book). 4. Line a tray or plate with some foil or a silicon mat and place the medjool dates on to it. 5. Take one date at a time and using a teaspoon, scoop some of the mixture and stuff it into the middle of the date. Place back onto the plate/ tray and continue until all of the dates are filled. 6. Place the dates in the fridge to chill while you melt the chocolate (or make the chocolate if you are making your own) 7. If you are using chocolate bought from the shop, you need to melt it to coat the dates with. To do this fill a saucepan with water and bring to the boil. Once it is boiling turn the heat as low as it will go and place a dish over the pan (the dish should be just a little bigger than the pan so that it sits above the water line). 8. Break the chocolate into squares and place into the dish, stirring occasionally to help melt the chocolate 9. Once the chocolate is melted, turn of the heat and then taking one date at a time, coat them in chocolate. It helps to use either toothpicks or two forks to roll the dates in the chocolate and then fish them out, placing back onto the plate or tray for them to set. 10. Once all the dates have been coated, place them back into the fridge to chill. They should set in about 30- 40 minutes. 11. For decoration purposes you can always drizzle some left over chocolate onto the dates once they have cooled. I did this using 80% chocolate. 12. Keep in the fridge for up to 5 days (they can last longer), or freeze them. I freeze batches and take out what i want to eat, each day. Enjoy! **Course:** [Sweets](https://noodlechips.co.uk/tags/sweets) ## Egg Free Cookies – paleo and low fodmap https://noodlechips.co.uk/egg-free-cookies-paleo-and-low-fodmap — 2018-06-13 ## Egg Free These cookies are paleo, egg free, dairy free and can be made with a wide variety of sweeteners (maple syrup, honey, coconut sugar and erythritol have all be tested!). This recipe has minimal sweetener due to me trying to lower my sugar intake, but if you want to make them an extra treat you can add in a little extra sweetener and it won’t affect the recipe ( I have tested them with various levels of sweetener). This recipe is a remake of one of my older recipes. Since discovering I can’t tolerate eggs, it’s been difficult to find recipes for most things as they always tend to contain egg – ugh! I don’t tolerate huge amounts of flaxseed and can’t handle chai seeds and these are the ingredients usually used in most egg free baking (doh!). In place of the eggs I have used a gelatine egg which has worked out really well. Once the cookies have cooled down, they have a wonderful crunchy, crumbly texture. I haven’t yet tried making them vegan compliant but I would like to try, and I aim to use agar agar as a replacement for the gelatine. If anyone decides to try this before me – please let me know how you get on! ## Other Recipes For more sweet AIP and Low FODMAP treats check out my other recipes such as [breakfast bars](https://noodlechips.co.uk/aip-breakfast-bars) or [chewy cookies.](https://noodlechips.co.uk/paleo-chewy-cookies-low-fodmap) If you are lucky enough to be able to eat eggs, then check out my [original paleo cookie recipe](https://noodlechips.co.uk/cookies-paleo-style) or my [crunchy paleo biscuits](https://noodlechips.co.uk/crunchy-paleo-biscuits-cookies) which are delicious (I tried them before I found out I couldn’t eat egg). Whilst I have been testing these cookies to be egg free I have also made them in a range of flavours such as dates and chocolate, double chocolate chip, chocolate and pecans and plain with brazil nuts. **AIP compliant** To make these cookies AIP compliant you can use tigernut flour (i have tested them with tigernut flour). Omit the cacao powder and either use carbo powder or go without. You also need to omit the vanilla but could use either mace or cinnamon in its place (use 1 teaspoon). Good AIP fillings include dates, raisins, and figs. ### Ingredients - 1 + 1/4 cup Almond Flour (See Notes) - 1/4 cup + 1 tbsp Coconut oil - 2 tbsp Cacao Powder - 2 tbsp Coconut milk - 2 tbsp coconut sugar (See Notes) - 4 Squares 80% chocolate - 5 Brazil Nuts - 1 tsp Vanilla - 1/4 tsp Bicarbonate of soda - 1/4 tsp Pink Himalayan rock salt - 1 heaped tsp gelatine (See Notes) ### Instructions 1. Turn the oven on to 150’ C (300'F) 2. Line a baking sheet with a silicon mat or greaseproof paper and lightly oil using the extra tablespoon of coconut oil. 3. In a bowl combine the almond flour, cacao powder, coconut sugar (if using honey or maple syrup leave out), bicarb of soda, vanilla and salt. Stir to combine. 4. Chop the nuts and add into the dry mixture. Chop the chocolate and place aside for now. 5. In a sauce pan add the coconut oil, the coconut milk and if using maple syrup or honey, add in here. Turn on the heat very low to melt the ingredients and stir to combine. 6. Turning off the heat, sprinkle the gelatine over the melted oil and immediately whisk to combine. 7. Pour the liquid into the dry mix and stir to combine. 8. Add the chopped chocolate into the mixture and stir once again to combine. 9. Using a cookie cutter to shape, on the greaseproof paper press a heaped tablespoon of the mixture into the cutter and use your fingers to flatten out into the shape of the cutter. Lift the cutter carefully, leaving the shaped cookie behind. Allow two finger spaces between each cookie to allow for spreading. 10. When all of the mixture has been used up place the baking tray in the middle of the oven and cook for 24 minutes. 11. Once cooked turn off the oven and allow the cookies to remain in the oven for a good 20 minutes before fetching out and allowing to cool on a rack. As the cookies cool down they will firm up and develop a nice crunchy texture. 12. Keep in an air tight container for up to 4 days. **Course:** [Sweets](https://noodlechips.co.uk/tags/sweets) ## Coleslaw – paleo, egg free and low FODMAP https://noodlechips.co.uk/coleslaw-paleo-egg-free-and-low-fodmap — 2018-06-12 This recipe for coleslaw is not only Low in FODMAPs, egg free and paleo, but it can be made AIP compliant too. ## FODMAPS’ FODMAP refers to a type of elimination diet used by people with Irritable Bowel Syndrome (IBS) to help identity foods which may be causing them digestive issues. FODMAPs is an acronym using the words Fermentable, Oligo-saccharides, Di-saccharides, mono-saccharides and polys. These are types of sugars or molecules in foods that ferment in the gut causing bloating and other painful symptoms. By cutting out foods that are high in FODMAPs a person struggling with IBS can reduce their symptoms. ## AIP AIP stands for Auto Immune protocol and is another form of elimination diet. People who struggle with an autoimmune condition can follow this way of eating, helping them to eliminate foods in their diet which may be exuberating their symptoms such as joint pain and skin disorders. If you want to find about more about either of these diets then check out my posts [Low FODMAP diet](https://noodlechips.co.uk/low-fodmap-diet-a-basic-guide) and [AIP Diet](https://noodlechips.co.uk/autoimmune-protocol-the-basics). Here you will find all everything you need to know, including other resources and websites that can be helpful on these subjects. ## Other Recipes This recipe is egg free (as I don’t tolerate eggs) and most coleslaw recipes us mayonnaise to give it that creamy taste. If you can eat eggs they you can always use normal mayonnaise. Alternatively you can make your own, check out my recipe for [homemade mayonnaise here](https://noodlechips.co.uk/dairy-free-tzatziki-and-paleo-mayo). If you can tolerate onions and want to make traditional coleslaw then check out my [coleslaw recipe here](https://noodlechips.co.uk/paleo-coleslaw). For meal ideas to serve the coleslaw with, then check out my recipe for [low fodmap / AIP burgers here](https://noodlechips.co.uk/aip-low-fodmap-burgers). For those who can tolerate onions and are not AIP then use this [burger recipe here](https://noodlechips.co.uk/spicy-burgers). Or you can serve it with salad and [fish cakes ](https://noodlechips.co.uk/salmon-fishcakes-with-riced-swede-aip-low-fodmap-and-ketogenic)which is AIP and low FODMAP or with [meatballs](https://noodlechips.co.uk/aip-diet-chicken-meatballs-low-fodmap-low-carb) (not low FODMAP or AIP). ## Notes **Method** – I make my coleslaw in a large glass pyrex tub with a lid. When I make the sauce, I make it in the dish, and then add in the veggies after. To combine I clip on the lid and shake to mix all the ingredients. It makes things easier as there is less washing up – yay! **AIP** – if you are AIP then you will need to omit the mustard. To add a savoury flavour in place of the mustard you can either use garlic leaves (if you can find them; I buy from Ocado and freeze as they are not in store for long) or use a little horseradish sauce. I haven’t tried the horseradish yet, but it’s one of the only ‘spicy’ ingredients that are allowed on the AIP diet so makes a good substitute. If you are not following a Low FODMAP diet and are AIP, you could always add a finely chopped garlic clove to the mixture to give it a bit of zing! You can also make your sauce mix in the blender and add in a few tinned artichokes. Artichokes are great for adding creaminess to a recipe, and they are also very good for you! **Additional ingredients** – if you want to add a twist, you can use lemon juice in place of the vinegar. For those who are not AIP you can add in a pinch of black pepper or cayenne pepper for an extra punch **Servings:** 8 ### Ingredients - 2 + 1/4 Cup Cabbage (green or red) - 1 Cup Carrot - 1 Cup spring onion tops (Green part only) - 1/2 Cup coconut yogurt - 1 Tbsp Dijon Mustard - 1 tsp Apple Cider Vinegar - 1 tsp Garlic Infused Olive Oil - 1/4 tsp Pink Himalayan rock salt ### Instructions 1. Take a shape knife and carefully slice the cabbage into thin strips. If the strips are long, you may want to cut them into smaller pieces. Add the cabbage to a colander ready to wash. 2. Wash the carrots (and peel them if you wish), then using a julienne peeler, cut them until all of the carrots have been used up. Place aside until needed. 3. Using a sharp knife, slice the green parts of the spring onions lengths ways so that you are left with long strips of green. 4. When you have done this, chop them into shorter strips, pieces about as long as your little finger. Place these in the colander with the cabbage and wash for a minute or two, then allow to drain. 5. Place the coconut yogurt, mustard (or horseradish) apple cider vinegar, garlic oil and salt into a bowl and mix thoroughly. 6. Add the cabbage, onion greens and carrot and mix until all the ingredients are thoroughly combined. 7. Cover the bowl or transfer to a container and keep in the fridge. 8. It should last about 5 days (although I have had mine for up a week!!). 9. Serve with salad, burgers and avocado for an easy yet tasty dinner. ### Recipe Notes - If you want to make the coleslaw extra creamy you can add in extra coconut yogurt or you can blend the dressing mixture and add in some canned artichoke hearts. - You can use red or green cabbage, this recipe has been tested with both types **Course:** [Condiments](https://noodlechips.co.uk/tags/condiments) · **Cuisine:** [English](https://noodlechips.co.uk/tags/english) ## AIP & Low FODMAP Burgers https://noodlechips.co.uk/aip-low-fodmap-burgers — 2018-06-12 Finding an AIP Low FODMAP recipe for burgers is pretty much impossible but not anymore – yay! This recipe is egg-free, dairy free, gluten free, paleo, AIP and low FODMAP. They are really easy to make and can be frozen too. If you want more details on the Low FODMAP diet or the Auto Immune Protocol, take a look here at my post [The Low FODMAP diet – a basic guide](https://noodlechips.co.uk/low-fodmap-diet-a-basic-guide) or [Autoimmune protocok – the basics](https://noodlechips.co.uk/autoimmune-protocol-the-basics). ## Serving Suggestion Serve these burgers with some salad leaves, sliced avocado, [Low FODMAP / AIP coleslaw](https://noodlechips.co.uk/coleslaw-paleo-egg-free-and-low-fodmap) and roasted sweet potatoes for a great tasting dinner. ## More AIP Low FODMAP Recipes For more AIP and Low FODMAP recipes check out my posts [Salmon fishcakes](https://noodlechips.co.uk/salmon-fishcakes-with-riced-swede-aip-low-fodmap-and-ketogenic), [Meatballs](https://noodlechips.co.uk/aip-diet-chicken-meatballs-low-fodmap-low-carb), [Yuk Sung](https://noodlechips.co.uk/aip-recipe-yuk-sung-spicy-minced-pork-low-fodmap-ketogenic) and [Lamb Curry](https://noodlechips.co.uk/aip-diet-lamb-curry-low-fodmap-and-ketogenic). ## NON AIP Ingredients For those of you are not AIP try adding in one tablespoon of ground black pepper and one teaspoon of mustard powder for an extra spice kick! **Servings:** 4 Burgers ### Ingredients - 400 grams Minced beef - 1/4 Cup spring onion tops (Green parts only) - 1/4 Cup Parsley (chopped) - 1/4 Cup garlic leaves (chopped) - 1 TBSP ground ginger - 1 tsp coconut sugar - 1 tsp mace - 1 tsp dried marjoram - 1 tsp corriander leaf ### Instructions 1. Pre-heat the oven to 180'c (350'F) 2. In a bowl add all the spices, herbs and sugar. Stir to combine. 3. Add the minced beef into the bowl with the spices etc and stir to combine. 4. Using a burger press or your hands, shape the mixture into four burgers. 5. Place the burgers on a baking sheet and cook for 25 mintues 6. When cooked served with some salad, coleslaw and roasted sweet potatoes for a great tasting dinner. **Course:** [Main Dish](https://noodlechips.co.uk/tags/main-dish) ## Low Dose Naltrexone For Chronic Fatigue Syndrome & Lyme Disease https://noodlechips.co.uk/low-dose-naltrexone-for-chronic-fatigue-syndrome-lyme-disease — 2018-01-30 This post aims to give you a little bit of background on Low Dose Naltrexone (LDN) along with some examples of research on the drug. It also gives details on my personal experience of taking it (which I have been on since 2015), to help with my Chronic Fatigue Syndrome (CFS) as well as chronic Lyme disease. ## What is Low Dose Naltrexone? Low Dose Naltrexone (LDN) is the name used for the drug Naltrexone, which was originally approved for use by the Federal Drug Agency (FDA) in 1984. The original dose of 50mg was used with the purpose of helping addicts of heroin and other opiate drugs. Naltrexone blocks opioid receptors and blocks the reception of the opioid hormones that our brain and adrenal glands produce, called Beta-endorphin and metenkephalin. In layman’s terms what this means is that endorphin receptors are blocked, tricking the brain into producing more endorphins, which are the body’s natural form of pain killer; this in term stimulates the immune system. Many of the body’s tissues have receptors for these endorphins and enkephalis – virtually every cell of the body’s immune system! In 1985 a physician called Bernard Bihari (MD) discovered that Naltrexone when used in much smaller doses (approx. 3mg\* once a day) could have a positive effect on the body’s immune system, hence the name ‘low dose’ Naltrexone. He found that the medication worked best when taken at bedtime, noting that it was able to enhance a patient’s response to infection by HIV, the virus that causes AIDS. Later in 1990 Dr Bihari found that other patients in his practice also benefited from using a low dose of naltrexone. Patients with cancers such as lymphoma or pancreatic cancer benefited from the drug – in some cases the results were (positively) dramatic. He also found that some people with Auto-immune diseases (such as Lupus) often showed prompt control of disease activity while taking LDN. \*The optimal adult dosage for LDN has been found to be 4.5mg ## What health issues can be helped by LDN? Since these discoveries were made, there have been many research studies carried on the use of LDN, and alongside Dr Bernard Bihari (MD), there are many other physicians and researchers who have noted beneficial effects of LDN on issues such as ;- - Cancers such as bladder, breast, carcinoid, colon and rectal, liver, glioblastoma, lung, lymphocytic leukaemia (chronic), Lymphoma (Hodgkin’s and non-Hodgkin’s) and malignant melanoma, Multiple myeloma, neuroblastoma, ovarian, pancreatic, prostrate (untreated), renal cell carcinoma, throat and uterine cancer. - Auto-immune disorders such as ALS (Lou Gehrig’s disease), Alzheimer’s, autism spectrum disorders, hereditary spastic paraparesis, Multiple Sclerosis (MS), Parkinson’s disease, post – polio syndrome, Post Traumatic Stress Disorder (PTSD), Primal Lateral Sclerosis (PLS), Progressive Supranuclear Palsy, transverse Myelitis - Other Auto-immune issues such as Ankylosing Spondylitis, Bechet’s Disease, Celiac Disease, Chronic Fatigue Syndrome, CREST syndrome, Crohn’s Disease, Dermatomyositis, Dystonia, Endometriosis, Fibromyalgia, Hashimoto’s Thyroiditis, Irritable Bowel Syndrome (IBS), Myasthenia Gravis (MG), Nephrotic Syndrome, Pemphigoid, Primary Biliary Cirrhosis, Psoriasis, Rheumatoid Arthritis, Sarcoidosis, Scleroderma, Sjogren’s Syndrome, Stiff Person Syndrome, Systemic Lupus (SLE), Ulcerative Colitis and Wegener’s Granulomatosis. When people read this extensive list of disorders that LDN can help, they may at first think that LDN is some form of miracle drug! However there is simple explanation and it’s because all of these disorders all share one main thing – the immune system plays a central role! ## Research Doctor Ginerva Liptan is a woman who has written many books and blog articles on Fibromyalgia (FM) and the uses of LDN for its treatment. Dr Liptan is a specialist in FM and has had over 20 years of research, not to mention personal experience. She developed an interest in the subject after she became struck down with the disease during medical school. In one of her blog posts (on the medical website health rising), Dr Liptan stats that a [Stanford University study](https://www.healthrising.org/blog/2017/07/12/low-dose-naltrexone-fibromyalgia-opiates-liptan/) showed a 30% reduction in pain in 2/3’rds of FM patients. The study found that 2/3rd’s of patients benefited significantly, with most receiving a 30 -40% reduction in pain (although some experienced a 60% reduction). However Dr Liptan also notes that the best results occurred when her patients combined the use of LDN with therapy to reduce muscle tightness. Cree BA, et al., (2010) carried out a pilot trial looking at the effect of low dose naltrexone on the quality of life of Multiple Sclerosis patients, at the University of California. The study, involving 80 people, looked at the effects of LDN on quality of life of patients with Multiple Sclerosis. Significant improvements were found in areas such as mental health, pain and self-reported cognitive function. However no impact was observed on symptoms such as fatigue, bowel and bladder control, visual function or sexual satisfaction. The only adverse effects of taking LDN were patients reporting vivid dreaming during the first week of treatment. (Annals of Neurology 2010;68(2):145-150. [Link here](http://www.ncbi.nlm.nih.gov/pubmed/20695007)). For CFS patients, there was the suggestion of LDN being combined with another drug (Trazodone – an antidepressant) to help with symptoms. Unfortunately however, a study was never commissioned but I am sharing [this link from the Health Rising Blog](https://www.healthrising.org/blog/2016/02/04/low-dose-naltrexone-combo-chronic-fatigue/) as the comments underneath the post are quite helpful. There is a combination of current patients using LDN- noting their experiences as well as information that they have come across about the drug. I would also suggest taking a look at the ‘[Treating Chronic Fatigue Syndrome](https://www.healthrising.org/treating-chronic-fatigue-syndrome-mecfs/drugs-for-chronic-fatigue-syndrome-mecfs-treatment/low-dose-naltrexone-ldn-fibromyalgia-chronic-fatigue-syndrom/)’ article on the Health rising blog too. It not only discusses the use of LDN for CFS but at the bottom of the page, it has a TON of links that may be helpful (such as other LDN websites, organisations and even social media forums where you can talk to other people who are already taking LDN). Younger J, et al., (2014) carried out research in to the use of LDN as a novel anti-inflammatory treatment for chronic pain. The results suggest that LDN may be a successful form of treatment for chronic pain but more research with larger patient participation is needed. Kariv R, et al., (2006) carried out a pilot study; Low Dose Naltrexone for the treatment of Irritable Bowel Syndrome (IBS). The study assessed 42 IBS patients reporting on degrees of abdominal pain, stool urgency/ consistency and frequency. After 4 weeks of LDN (0.5mg) per day patients showed an overall relief in symptoms and noted a number of pain free days. Using global assessment, the results demonstrated a 76% improvement. Here is an article post titled ‘[Top 22 scientific health benefits of low dose naltrexone](https://www.selfhacked.com/blog/top-22-scientific-health-benefits-low-dose-naltrexone/)’…. Im including it as part of the research section as it does refer to a few decent studies. However I do think the post is a tad biased as some of the studies (e.g. Those carried out with MS patients) have recently been re-tested only to find that there was no improvement in patients pain or other symptoms. Overall there are TONs of research studies on LDN but many of them are too small or based on short term use. There are no studies looking at the long term implications of using LDN in any condition. There are also lot of contradictions – one study will show patients with improvements, whereas others will say there was no difference! However I wouldn’t let that stop you from trying LDN if you are able to get a prescription. I will give more details below on my personal experience of using LDN as well as a few examples from other people I know who are also taking it. ## My experience I started taking LDN in December 2015 and although I had a rocky start, I soon began to notice the advantages of this little wonder drug! To begin with I foolishly began taking the medication on Christmas eve – which was a BIG mistake!!! I felt incredibly wired and couldn’t sleep at all – making me feel dreadful the next day, even though I had started on 0.5ml of the medication. I did sleep better the next night but had terrible nightmares and woke up a number of times sweating with my heartbeat racing! After a few days I began sleeping a lot better but the nightmares and night sweats continued for a few days as well as fluctuating each time I increased my dose (by 0.5ml). Eventually after about two weeks I noticed I was sleeping much better. Before LDN I would spend hours trying to fall asleep, then when I did nod off, I would wake up about 4-5 times a night. Then I would wake super early and not be able to get back to sleep. I would wake feeling like my head was thick with fog, I found it hard to focus/ concentrate and I felt generally dreadful. I would spend all day feeling like I wanted to go back to sleep! Since being on LDN I have found I generally sleep better – however I do find that if I don’t stick to a decent sleep hygiene\*\*, my sleep does suffer. Overall I find that I sleep without waking so many times in the night and I find I take less time to fall asleep. Although getting better sleep might not seem like much – personally for me, my sleep is crucial to how I feel the next day. When I sleep better I tend not to have such a painful neck, I don’t feel as dopey (sleepy) and I feel much more able to manage my day and symptoms. On a day where I have slept dreadful, I tend to find I will hurt myself more (accidently tripping over, walking into door handles, cutting myself on things); I will usually drop more things (which is how I have broken so many glasses!!), forgetting things I am in the middle of doing, such as the sink filling up or forgetting to shut the back door (after letting out the dog). I find my neck pain unbearable, showering and getting dressed takes much longer (than it already does) and I feel like I am one straw away from the camel’s back from being broken!! These are the days I tend to cry because I feel so frustrated. \*\*Sleep hygiene is basically following various habits or practices which aim to encourage the body to sleep better at night. It can involve going to bed at the same time each night, allowing your body time to wind down naturally so avoiding large meals an hour before sleep, not using blue light technology an hour before sleep, having your room at an optimal temperature, using a black out blind and for some people, using ear plugs. I personally believe that using LDN in conjunction with other treatments can give the best results – Like Dr Liptan found that MS patients had the best results when using it with muscle therapy. Since I began LDN I have talked to many other people either thinking about trying it, or already taking it and most of the people I have come across agree that it has had some kind of benefit. These benefits have included better sleep, better pain threshold (being able to tolerate pain better), a decrease in brain fog, overall improvement in all symptoms and improved immune system (get less colds, infections). ## Where to get LDN? Although Naltrexone has been FDA approved (at 50mg), the dosage of 3mg-4.5mg has not yet been submitted for approval as there is no current long term research for the drug. One of the reasons for this could be due to the fact that studies can cost many millions of pounds. In May 2006, Professor Jill Smith of the Pennsylvania State University College of Medicine carried out an open-label trial that tested the use of LDN in Crohn’s Disease. As a result, the National Institute of Health granted her $500,000 to continue the study on a larger scale and placebo controlled scientific trials of LDN in Crohn’s Disease. In the UK LDN is unlicensed (‘low dosages’ of 3-5mg) and therefore can be tricky to get hold of. In some forums (health forms for Lyme / CFS) I have come across many people who buy LDN from abroad. The issues with this are (1) you have no guarantee that what you are buying is safe and (2) they usually come in capsule form, meaning you need to open it up and work out the correct dosage – this would be quite tricky if you are trying to get 0.5mg! As naltrexone IS a licensed drug in the UK (full dosage of 50mg), it’s possible that it can be prescribed for a condition other than that for which it was licensed, if the doctor feels it’s an appropriate treatment. However, when a doctor prescribes a drug ‘off-license’ (for treatment of an illness that the drug has not been approved for) they are directly responsible! This means that it’s highly unlikely that your GP will be willing to prescribe it. There are some specialists that WILL prescribe LDN, such as those treating patients with MS and Fibromyalgia. Unfortunately it usually depends on the Doctor. If they are quite holistic in their approach and are well versed in the current climate for LDN you may be on to a winner. The best approach to take is to print off as much research as possible and take it with you to an appointment with a specialist in your area. It might be worth joining a forum for your health issue and finding out what other people have experienced. If someone in your local town has been prescribed the drug, you may have a higher chance of convincing the specialist. ## Private prescription I get my prescription from my private specialist who I see for Chronic Fatigue Syndrome/ Myalgic Encephalopathy. I had been seeing this doctor for almost 2 years when LDN was suggested as a form of treatment. I had been doing other things to help manage my symptoms such as changing my diet and setting a better sleep hygiene routine – in order to reduce inflammation/ reset circadian rhythm. My doctor writes me a prescription and I then send this on to a prescription delivery service where I then pay for the item (£20 per bottle) and they then post it out to me. The company that I use (who deliver the LDN directly to me) is Dickson Chemist who are based in Scotland. Alternatively you could try a service like this one at [Prescribe4me](http://prescribe4me.co.uk/lowdosenaltrexone/Default.aspx). It offers consultations with specialists who deal with prescribing LDN. You have to fill in a questionnaire which is then passed to a doctor who calls you back. There is no guarantee that the doctor will prescribe LDN for you – it will depend on your illness / other issues and other health circumstances. This service costs £30 (to speak with a doctor and £14 for the prescription and then the cost of purchasing the prescription). I don’t have any experience with it, so I don’t know how good/bad it might be. ## Types of LDN LDN comes in four types of medication, they are pills (capsules or tablets), Liquid, cream and sublingual drops. I have only ever used the liquid, which comes in a bottle and I draw it out using a syringe. The form you take will all depend on your needs. Sublingual drops are helpful for those who struggle with absorption, whereas LDN cream is often used by children who don’t tolerate additives (which are often found in the liquid form). If you are building up your dose and need to do it very slowly then liquid LDN would be the easiest form to take. ## Other It is recommended that LDN is taken at night and the reason for this relates to the diurnal nature of endorphin secretion. Dr Bihari’s explanation is this … “The reason the hour is important is that 90% of the endorphins are made in the middle of the night, between 2 and 4 in the morning. If a small dose of naltrexone is taken in the late evening, generally at bedtime, generally endorphin production is boosted as much as threefold, 300%. The naltrexone itself is gone in about 3 hours, but the endorphins remain elevated all the next day. So the naltrexone doesn’t significantly block the endorphins but does cause them to rise.” If you are still unsure about LDN as a form of treatment for you then take a look at the following documentary. It’s a Norwegian documentary a (with English subtitles) and follows two presenters who go to find out what LDN is all about and it’s so called ‘super drug’ title. Norwegian Documentary LDN – English Subtitles ## Feedback Thank you for taking the time to read this blog post – I hope it has been helpful to you. If you have any further information to add or want to tell people about your experience using this drug then please leave a comment below. ## Links MS Trust [https://www.mstrust.org.uk/a-z/low-dose-naltrexone-ldn](https://www.mstrust.org.uk/a-z/low-dose-naltrexone-ldn) Low Dose Naltrexone – [http://www.lowdosenaltrexone.org](http://www.lowdosenaltrexone.org/) LDN Database – [http://www.ldndatabase.com/](http://www.ldndatabase.com/) Journals/ Articles [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3962576/](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3962576/) [https://www.ncbi.nlm.nih.gov/pubmed/17080248](https://www.ncbi.nlm.nih.gov/pubmed/17080248) [http://www.lowdosenaltrexone.org/ldn\_trials.htm](http://www.lowdosenaltrexone.org/ldn_trials.htm) [https://www.ldnresearchtrust.org/ldn-clinical-trials](https://www.ldnresearchtrust.org/ldn-clinical-trials) [http://www.bmj.com/rapid-response/2011/11/02/cfsme-patients-response-low-dose-naltrexone ](http://www.bmj.com/rapid-response/2011/11/02/cfsme-patients-response-low-dose-naltrexone) ## You Are The Placebo – Book Review https://noodlechips.co.uk/placebo-book-review — 2017-08-18 ## You are the Placebo –Dr Joe Dispenza You Are The Placebo – By Dr Joe Dispenza ### Book Review This is a review of the book ‘You are the placebo’ by Dr Joe Dispenza. I will talk you through the various sections and chapters, giving you an idea of the types of subjects that are discussed and will finish off with some information on how I came across it and how it’s helped me. I would like to point out here that this book is incredibly detailed and very heavy with science including some quantum physics. The detail it goes into is exceptional, but it can also make hard reading, especially if you have a chronic health condition that impacts on your ability to focus and read. I personally have read the book twice as it took me so long to read, that when I finished it I had to read it again to get my head around it all! (I am starting it a third time as it still hasn’t sunk in!) Don’t get me wrong, it’s an amazing book and loved reading it, but there is SO much information that it can really be confusing if you are not feeling 100% and are trying to read! As the book is so detailed and complex I have tried to keep the review as simple as possible and have avoided going into any science stuff! If the review leaves you feeling like it’s too complex then I would suggest not giving not giving the book a read for now as the book is so heavy with details! If you are unsure then I recommend going onto amazon and downloading a sample of the book so that you can have a read of the first chapter or so and see what you think. You don’t have to have a kindle to read books from the amazon site; you can download the kindle app (onto your tablet, phone or computer) and read it via the app. The sample doesn’t cost – it’s normally a chapter or two and it’s enough to give you an idea of whether you like the book or not. The book is split into two sections; Part one is ‘Information’ and part two is ‘Transformation’. The information part teaches you all about how the placebo effect works, a bit of history about the subject, how the brain can be tricked into thinking something that’s not actual, how attitudes, beliefs and perceptions can impact on how we behave and see things; it discusses quantum physics and how it relates to the mind. It tells you three success stories and gives you the base information of how to prepare for the transformation. The transformation part explains about mediation, how it works, how to do it and what happens with your brain when you do meditation. It also has a chapter that walks you through an actual mediation – you can download a copy of this audio meditation from Dr Joe Dispenza’s website (It does cost but it’s not very expensive) or you can record yourself (or someone else) reading the script of the meditation and use that to listen to instead. It has a total of twelve chapters and at the end there is information about the author and details for the studies and research that is cited/ referred to within the book. ### Chapter By Chapter **Preface / Introduction** Before the book begins its chapters, in the preface you are told the story of how Dr Joe Dispenza came to be the man he is today. It explains how a serious car accident was what led him to energy work, meditation, science, and quantum physics and of course – writing this book. The introduction gives you an outline of what the book is about, how to use it and what the book ISN’T about! ### Part One *(Chapters 1 – 10)* **Chapter One**; This chapter is one of the most exciting first chapters I have ever read in a book, because it’s full of information about placebo studies. It tells the story of a man who overdosed on placebo drugs – displaying all the symptoms of an overdose, except the tablets he took were merely sugar pills!!! It tells of heart surgery that never happened (where the patients STILL showed a 67% improvement!) and a story of a man incredibly sick from a voodoo curse was cured by the doctor preforming a ‘un-doing voodoo!’ All the research and studies that are mentioned in this book are cited at the end so you can source and read the full articles if you want to. **Chapter Two** ; This chapter looks at the history of the placebo and the various types of ‘placebo’, such as hypnotism magnetism and the ‘Nocebo’. It tells of how research over the years has adapted original theories, how theories have changed, the meeting of Western and Eastern medicine and how neurobiology comes into play with the placebo. **Chapter Three** is where things really start to get thick with science as it begins to look at the placebo effect in the brain. It talks about conditioning, how our brain works (and how thoughts are made), and the definition of thoughts and feelings. **Chapter Four** looks at how the placebo effect impacts on the body; it also explains about DNA, genes and epigenetics and how stress and negative emotions affect the body and impact on DNA/ genes. **Chapter Five** is about how thoughts change the brain and the body. It gives examples of how people have used the power of their mind (thinking, imagining) in order to physically achieve things that they desire – this is called mental rehearsal. It also touches on how the brain does this, what happens when this happens and how intention and emotions can turbo charge this process. **Chapter Six** discusses suggestibility – when something is suggested to a person and whether they take it up. One of the most common types of suggestibility would be hypnosis. This chapter looks at suggestibility and how it works. It’s another very technical chapter and it looks at how acceptance, belief and surrender all impact on a person’s suggestibility. It also looks in great detail at the subconscious mind and how to access it. **Chapter Seven** – This section looks at attitudes, beliefs and perceptions – where they come from and how they affect us. It also looks at how the environment and your perception can impact on them. **Chapter Eight** is titled the quantum mind as is where your mind will likely be blown (if it hasn’t already!). It gives a little bit of background on the subject and where ‘reality’ and ideas about what it means originally came from and where it stands today. It looks at energy and how it is defined in quantum terms and how being ill (with disease) impacts on the type of energy that you receive. **Chapter Nine** tells three stories of people who have put energy work (like what Dr Dispenza teaches) into practice and as a result have been able to completely change their life! **Chapter Ten** This is where it starts to give you the information you need in order to start the transformation. Everything you have read up until this point will have been giving you the knowledge and understanding to put into practice techniques that will enable you to be the placebo and change your health/ life. ### Part Two *– (Chapters 11 – 12)* **Chapter Eleven;**This is the ‘transformation’ section, where you learn in depth about meditation, how to do it effectively, for how long, at what time and what happens to the body. **Chapter Twelve** is changing beliefs and perceptions: Meditation. This is the final chapter of the book where you are talked though a guided meditation. If you have purchased the audio download or CD with this on, this is when you would listen to it. I personally didn’t read through the meditation – I listened to it as I found it easier. **Afterword**; the book finishes with some final words from Dr Joe Dispenza wihc is then followed by an appendix which has the script for the guided meditation. It’s followed by end notes where you can find the referencing for all of the studies, research and information cited throughout the book. ### My Personal Experience I bought this book after it was recommended to me by my friend Emily who I originally met via a Facebook health group. I can honestly say that it’s one of the most fascinating and amazing books that I have ever read and I was blown away by it. I struggled a little with getting into it at times and understanding it, especially on days when I wasn’t feeling fully alert. I thought it was really well written and I loved how it was backed by lots of research – I think that’s the nerdy Psychologist within me (I did my BSc Honours in Psychology!!). I think the only down side with it is that some people might find it too ‘deep’ and a bit heavy to read. It does ease into the sciencey stuff and it gives lots of examples which help to give you a better understanding. The one down side that I found a tad annoying was that the audio Meditation that accompanies this book is paid for separately, meaning in order to follow the meditation you had to buy a copy. It does give the script so that you can record yourself reading it out, but really – who has time to do that?!. I also hate to say it, but I found Dr Joe Dispenza’s voice grated on me a bit and I found it hard to get into the meditation. It might not be a problem for some people but I often find if a person’s voice grates on me, I can’t listen to the audio. I have however found other guided meditation audios that I can listen to so It’s not such a big deal. ### Rating I was going to give this book 4 out of 5 but then I decided that nope, its definitely worth a whole 5 stars! You see I was going to deduct a star for the fact that some people might find it hard to read as it is so science based, but I have since discovered that you can buy the book on audio download and have it read to you! Yay! I wish I had known this before – I may even go and buy the audio book because I am in the process of trying to read this book a third time (as its still not quite sunk in!). ### Other Useful Books If you liked this book review, you may be interested in my other book reviews on similar books, such as [You Can Heal Your Life](https://noodlechips.co.uk/you-can-heal-your-life-book-review) by Louise Hay, [The Magic](https://noodlechips.co.uk/the-magic-book-review) by Rhonda Byrne, [How To Heal Your Life When No One Else Can](https://noodlechips.co.uk/heal-no-one-else-can-book-review) by Amy B. Scher. ## How to Heal Yourself When No One Else Can – Book Review https://noodlechips.co.uk/heal-no-one-else-can-book-review — 2017-08-18 ## Book Review This is a review of the book “how to heal yourself when no one else can” by Amy B. Scher. I will give a little bit of information on what the book talks about and a list of the sections and chapters so that you can get a good idea of whether this book is something that you would like to read. I will also give a little bit of information on how I got into reading this book and how it’s helped me so far. Genre wise I would say it’s a self-help book, a healing book (with techniques that you can follow) and in some ways it would also fit into spiritual books as some of the practices that it talks about have a history within religion or a spiritual background. ## How to Heal Yourself When No One Else Can – Amy B. Scher How To Heal Yourself When No One Else Can by Amy B Scher This book has a total of 271 pages and is split into three sections and eleven chapters. Section two (chapters 3-10) is further sub-divided into three parts. ### Section One ‘An Introduction in to the Energy Body and Self-healing’ (Chapters 1 – 3) It starts by giving a bit of background into Amy’s story and how she has tried and tested many ways of healing after being diagnosed with a variety of health issues including late stage Lyme disease. It also looks at what ‘the energy body’ is and what self-heal is, explaining a little bit about past life energies and generational energy, finished up with a brief outline of her three step approach to healing. ### Section Two ‘A Tried and True Healing Process’ (Chapters 3 – 10) This section is also dived in to ‘parts’; part one is chapters 3 and 4. Part two is chapters 5 and 6.Part three is chapters 7 – 10. These chapters are the bits where you start to learn about the various techniques and practices that can help you to heal. Each technique or practice is discussed in enough detail for you to understand how it works and how to use it effectively. You don’t have to be at all religious or spiritual to practice any of the techniques but if you are it explains how you can incorporate this into them (i.e. the wording that you use – in religious terms you may direct your focus or ‘voice’ your desires to god. Someone who is not spiritual or religious can just talk out loud to the universe or talk to their inner being). ### Section Three ‘Final Insights and Encouragement’ (Chapters 11 -12) This is the section that pulls everything you have learnt together. Its sort of a wrap up of the book giving you an idea of where to start, some final tips and guided direction. ### Chapter by Chapter **Chapter One** Is all about Amys story and how being sick lead her to trying different treatments. It talks about her relapses and how she started looking to more holistic and natural techniques to help deal with her stresses and underlying emotional issues, which she believes were holding her back from full recovery. **Chapter Two** disucces Amys approach to mind – body – spirit healing and starts to explain how stress, negative thinking and ‘energy’ impacts on the body. **Chapter Three** *– Part One* Chapter three is split into three parts; part one expalins about how to surrender and stop ‘fighting’ against the body and allow yourself to move with the flow. It explains about how surrendering can help you and gives the first two practices that can help you to do this; they are chanting and grateful begging). **Chapter four** discusses how to create a more solid foundation for yourself in order to heal and discusses grounding, the body’s polarities, energy cross overs, your thymus gland, focusing on better thoughts, Amy’s perspective of the law of attraction and journaling. **Chapter Five** *– Part Two* Part two goes on to discuss blockages and starts with chapter five, explaining about the sub conscious mind. It then goes on to discuss how to access the subconscious mind using muscle testing – what it is and how to use it as well as other useful tips. Chapter six then starts to look at learning the ‘language of your body’. This is about listening to what your body is telling you via symptoms, it talks about how to connect with your body, using your symptoms as clues to deeper issues that you might not be aware of. It also explains about the chakras of the body and how they are linked to certain health issues and what they may mean. **Chapter Seven** *– Part Three* Chapter seven talks about changing your relationship with stress and begins by explaining and looking at unprocessed experiences that we may be holding in our body. It talks more about using muscle testing to help identify past events or emotions that we might be holding on to unknowingly. It then gives two different techniques that can be used to help clear these unprocessed experiences (once we have used muscle testing to work out which events are holding us back). It’s within this section that you will learn about ‘thymus tap and test’ and about the ‘Emotional Freedom Technique’ (EFT). **Chapter Eight** looks into releasing harmful beliefs, explaining how harmful beliefs can hold you back and block you from healing. It then gives two techniques that can be used to help to clean harmful beliefs, explaining in detail each technique so that you can decide which feels better for you and works best for you. The first technique is called the ‘sweep’ and the second is chakra tapping. **Chapter nine** looks at transforming unhealthy emotional patterns such as negative self-talk, draining vocabulary and negative thought loops. Each of these (as well as a few other types of unhealthy emotional patterns) is explained in the book. It discusses ways of over-coming these types of negative emotional patterns and gives another technique called the three hearts, which can also be used to help deal with unprocessed experiences. **Chapter Ten** discusses fear – what it is, the different types of fear, how it impacts on your life and how to overcome it. It looks at various ways of clearing these negative emotions and again goes through the Emotional Freedom Technique (EFT) and chakra tapping as well as other tips and ideas to help clear these negative emotions. **Chapter Eleven** has a diagram of the ‘Healing Tree’ which is discussed at the start of the book. It is accompanied with questions which can be used with muscle testing to help you to identify where to start your healing journey. For example using the diagram and doing muscle testing you can ask “would it the most beneficial for me to work on \_\_\_\_\_\_\_?” and you could say “Chakras”. If muscle testing gave a ‘yes’ answer then you could start to use the techniques give in the book around chakras. This chapter also gives tips and other advice on how to help clear negative emotions as well as explaining the importance of creating a new routine. **Chapter Twelve** is about moving forward in your healing journey. It discusses how you will likely have ups and downs and how to deal with them. It gives you a few tips on recognising the signs that you might be healing and explains how ‘baby steps’ are important. There are a few final reminders and a final note from Amy. **The End** The book finishes with some questions for those who read the book as part of a book club and additional resources. ### Rating I have to give this book a whopping 5 out of 5. I’ve read a lot of books of this nature and I have to say that this is a good ‘all-rounder book’. What I mean when I say that, is that it gives you an insight in to a whole range of techniques and practices without going into too much detail. It’s very ‘to the point’, clear and easy to follow. All the techniques are talked though step by step and if you want more help Amy has a website and Facebook page where you can watch videos and ask further questions. Throughout, there are references to studies and research on the various techniques so that you can find out more if you want to. I think that anyone who has a chronic health condition or reoccurring health issues should consider reading this book, because it helps you to understand how past experiences and behaviours may be hindering your ability to be well. Now I am not saying that your health issue is in your head – not at all, but the way we behave can be detrimental to our recovery (but we might not realise we are even behaving in such a way). Now, I know that CFS/ ME and Lyme are two of the most tricky chronic health conditions that you can have, firstly because the NHS are pretty much useless in treating CFS/ ME and tend to slap the label on you and leave you to shrivel up and be alive but not living! Secondly they are incredibly behind on the Lyme issue that they still insist it’s ‘not possible to have an infection years after a becoming infected’ (oh really, let’s not talk about malaria or syphilis shall we – doh). And both of these conditions (ME/CFS & Lyme) are often slated by those who ‘don’t buy into it’ and regularly tagged as being “all in the head”. Those of us with these issues will know it’s not in our head, but there can be underlying issues, relating to how we behave and react emotionally that could be holding us back and triggering relapses. For example as we go through life and deal with situations we can get stuck in behaviour patterns that can keep your ‘fight of flight’ system turned on. When this happens your body does what it has to in order to fight (whatever perceived threat it faces) or flight (run away from the perceived threat). The body doesn’t realise that the threat that you are faced with might be losing your job – it only responds to the body’s trigger of stress. It stops your body from doing silly things like digesting food or healing, because as far as its concerned, you are being chased by a tiger and need to stand up and fight or take flight, therefore it floods your body with adrenaline in order to do either of these things. If you are in a constant state of worry and stress because you think you may be losing your job, your body will be in a constant state of fight or flight. Even after you have lost your job and your circumstances change, your body can still be in this state and it starts to take its toll. Unless you take steps to take your body out of this state, no matter what drugs you take to heal your body, whatever herbs, supplements or foods you eat – until you fix that stress response, your body will never fully heal. So that’s why it’s important to read a book like Amy’s – especially if you have been through a number of cycles of healing only to relapse again. It could be that some of the behaviours that you have, which at one point in your life would have been crucial to you getting through a situation, may now be holding you back. You don’t even have to be religious or spiritual, the practices can just be used and seen as tools you use to help destress and allow yourself some time to zone out whenever you need to. ### My Personal experience I came across Amy’s book via a health coach who I follow on Instagram, who holds monthly book clubs (Amy’s book was the chosen book for that month). The title alone grasped my interest as I have health issues myself, and when I read about Amy’s experience with Lyme disease (which I also have) I felt that I had to at least read what the reviews had to say. I bought my book from Amazon as the reviews were so good and a lot of the things that people were saying connected with my own story and how I also felt. Many of the practices and techniques were new to me, or were things I had heard of, but didn’t know what it entailed. I found the book so easy to read that I read a little bit every day and I was able to complete the book in just a few weeks. Since I started the book I have been practising a few of the techniques daily or at least every few days and they can really help me to relax and let go of tension. Its also helped me to identify past emotions that I believed I had dealt with, but may actually still holding me back. As a result of reading Amy’s book I have gone one to purchase a quite a few other books within the same genre, some related to the techniques that she discussed and some by the authors listed in the additional reading list. I aim to also review a few of the other books that I have read that link to Amy’s book and the techniques she discusses, so watch out for other up-coming reviews. ### Other Helpful Books If you liked this book review you may also be interested in my other reviews of similar books, such as [You Can Heal Your Life](https://noodlechips.co.uk/you-can-heal-your-life-book-review) by Louise Hay, [The Magic](https://noodlechips.co.uk/the-magic-book-review) by Rhonda Byrne or [You Are The Placebo](https://noodlechips.co.uk/placebo-book-review) by Dr Joe Diszpena. ## AIP Breakfast Bars- low FODMAP, low carb with SIBO SCD, vegan and nut options https://noodlechips.co.uk/aip-breakfast-bars — 2017-07-24 These AIP breakfast bars are Paleo, low FODMAP, low carb and can be adapted to be SIBO SCD and vegan compliant. They are similar to a Kellogs Nutrigrain bar except without the grains and refined sugar. If you didnt want raisins/ sultanas and blueberries you can add other fillings in place of them them such as fresh cherries (not low FODMAP) or strawberries, figs, seeds, dried pineapple and banana or even chocolate chunks if you can tolerate cacao. I have made them with sundried banana and chocolate chunks before and they were just as delicious. ## Variations For a vegan option you can use agar-agar (1 tbsp will be enough) in place of the gelatine or guar gum (1 tbsp). Follow the same steps as you would the gelatine – whisking it with water before adding into the mixture. ### Nut Option If you tolerate nuts then you can use nut flours and or seed flour / butters. You can swap for the exact same amounts. If you use sunflower seeds, omit the baking soda otherwise the mixture will turn green! (Its not harmful, its just an alkali reaction between the soda and the sunflower seeds). I mostly make my bars using almond flour and hazelnut butter as I have successfully reintroduced these into my diet. ### SIBO SCD For SIBO SCD you will need to omit the bicarbonate of soda (baking soda) as its classed as “illegal” (in other words it’s on the “no” list!). It won’t made a huge difference to the bars as they don’t rise much during cooking. ### Low Carb If you wanted to reduce the carb count even further you can omit the honey entirely or you can use powdered erythritol or stevia instead. I would use the 30g of erythritol (based on my experience of using erythritol) but if you have a sweet tooth you may want to add a little bit extra. Although I have called them breakfast bars they can be eaten as a snack or even a dessert. I like to heat mine up (in the microwave for 15 seconds) and serve with paleo ice cream. My favourite dairy free ice cream recipe is by Kelly from The Spunky Coconut. Its called [Swiss Almond Dairy Free Ice Cream,](https://www.thespunkycoconut.com/2014/05/swiss-almond-dairy-free-ice-cream/) but it can be made without the nuts/ nut milk. To make it, I use all coconut milk. Paired with a hot breakfast bar it makes quite a treat!!! ## AIP Breakfast Bars Servings 15 bars ### Nutritional Information (per bar) Total Carbs 10.6g Fiber 2.4g Net carbs 8.2g Protein 2.8g Fat 6.6g Calories 104 Kcals **Servings:** 15 ### Ingredients - 1 1/2 cups (170g) Tigernut Flour (or nut flour) - 3 tbsp Desiccated coconut - 2 heaped tbsp tigernut Butter (or nut butter) - 2 medjool dates - 1/2 cup Coconut milk - 2 tbsp Honey - 1 tbsp raisins - 1 tbsp sultanas - 1 tbsp lemon juice - 1 tsp Bicarbinate of Soda - 1 tsp Vanilla - pinch Salt - 1 tbsp gelatine - 1 tbsp hot water - 2 tbsp cold water - 1 handful blueberries ### Instructions 1. Preheat the oven to 160'c and line a baking tray with greaseproof paper. Use a little coconut oil to grease the paper as it helps the mixture from sticking to the paper once it cools!. 2. In a bowl combine the tigernut flour, desiccated coconut, vanilla, salt, baking soda, saltanas, raisins, lemon juice, honey, coconut milk and nut butter. Stir thoroughly until everything has incorporated. 3. Chop the dates into small pieces and add to the mixture, then stir once more to combine. 4. In a jug add the gelatine (agar-agar or guar gum) then add the hot water, cold water and whisk immediately until its becomes white and frothy. 5. Pour the gelatine mixture into the bowl with the tigernut flour mix and give everything one final stir, making sure everything has combined. 6. Scoop the mixture into the baking dish and using your fingers or a spatula, press the mix into the tray. 7. Take the blueberries and press one by one into the top of the mixture, dotting them about. Try not to press them into the edges of the mixture as they can go soggy making a mess when cutting the bars up. 8. Place into the oven and allow to cook for 26 minutes or until the top has turned a golden brown in colour. 9. Remove from the oven and turn out onto a cooling rack and remove the greaseproof paper carefully - leave to cool for 20 minutes. 10. Once cooled cut into bars or squares and allow to cool fully before placing in a container in the fridge. Use greaseproof paper or foil to separate layers so the bars don't stick to one another. 11. Serving Suggestion : Eat whilst warm (or reheat in the microwave for 15 seconds) and serve with Paleo Ice Cream! **Course:** [Breakfast](https://noodlechips.co.uk/tags/breakfast) · **Cuisine:** [English](https://noodlechips.co.uk/tags/english) ## Crunchy Paleo Biscuits (Cookies) https://noodlechips.co.uk/crunchy-paleo-biscuits-cookies — 2017-06-30 ## Crunchy Paleo Biscuits (cookies) These biscuits (or cookies as those of you in the USA would refer to them) can be made paleo by using nut butter in place of the peanut butter. They can be made low FODMAP by using brown sugar or granulated sugar in place of the coconut sugar. For a low carb / ketogenic version you will want to use erythritol or stevia to sweeten and use a nut flour in place of the buckwheat. If using erythritol I would suggest 60g and this is based on my experience with adapting paleo recipes. I dont really use stevia as I dislike it, but when I have used it, I stick to pure stevia with a reb of 97% ([What’s Stevia Reb 97%?](http://www.purevia.com/nature/RebA.aspx)) and I use only 1/2 teaspoon. If you are used to working with stevia then go with you own recommendation. ### Variations **Nut butter** The biscuits photographed were made with organic peanut butter. They CAN be made with ANY nut butter which will make them Paleo. I know that some paleo peeps do still eat peanut butter, but if you dont then hazelnut butter would be an awesome swap – especially if you can get some with some chunky pieces in it. **Chocolate Chips** If you don’t want to add chocolate chips then you can swap it for whatever you like – a good choice would be raisings, chewy banana pieces or even some dried cherries – oohhh yum! **Flours** After doing a bit of research it seems that buckwheat flour can be subbed with rice flour, banana flour or even any kind of nut flour. I haven’t yet tried these substitutions but I am mentioning them based on research of other recipes where these flours have been subbed for one another. In the past I have made recipes with almond flour and even tigernut flour in place of buckwheat and they worked out fine (I used the exact same amounts). **Baking Powder** Baking powder is not paleo, from what I have read its because it’s derived from grains (forgive me if I am wrong). But dont worry theres an easy paleo sub that you can do. For a paleo friendly baking powder you can use cream of tartar and bicarbonate of soda (baking soda) mixed together. The trick is to use 1/2 teaspoon of cream of tartar with 1/4 teaspoon of bicarbonate of soda. I make up a big batch and keep it in a recycled glass jar. ## Crunchy Paleo Biscuits (cookies) Servings 16 cookies ### Nutritional Information (per biscuit) Total Carbs 17.5g Fiber 2.1g Net carbs 15.5g Protein 4.8g Fat 10.2g Calories 173 Kcals For a low carb version, using almond flour and 6og erythritol, based on 16 biscuits the nutritional information is as follows; ## Crunchy Paleo Biscuits (cookies) Servings 16 cookies ### Nutritional Information (per biscuit) Total Carbs 5.5g Fiber 2.1g Net carbs 3.4g Protein 5.8g Fat 16.4g Calories 183 Kcals **Servings:** 16 ### Ingredients - 200 grams buckwheat flour - 150 grams coconut sugar - 100 grams Peanut Butter (Or any other kind of nut butter) - 1 bar 85% Dark Chocolate (Chopped into chunks) - 50 grams Coconut oil (melted) - 2 large free range egg - 1 tsp Bicarbonate of soda ((baking soda)) - 1 tsp Baking powder ((See notes for Paleo version)) - 1 tbsp Vanilla - 1 pinch Pink Himalayan rock salt ### Instructions 1. Preheat the oven to 180'C and line a large baking tray with a silicon mat or lightly oiled greaseproof paper. 2. in a bowl using an electric whisk (or in a stand mixer) add the peanut butter, melted coconut oil and egg and whisk until combined, 3. In a separate bowl add the buckwheat flour, baking powder, bicarbonate of soda, vanilla and salt and stir until combined. 4. Pour the liquid into the dry mixture and whisk until its all incorporated. Add in the chopped chocolate and continue to mix until the chocolate has been evenly distributed. 5. If the mixture is a little bit sticky, you can add a little extra flour so that it's a little bit drier and easier to handle. 6. Taking walnut sized pieces of the mixture, roll into a ball the flatten in the palm of your hand. Place on the lined baking sheet leaving about half an inch gap in betwwen to allow for spreading. 7. Place in the oven near the top and allow to cook for 15 - 25 minutes. Cooking will vary depending on how your oven holds its heat. Ideally you want the cookies to start to turn brown around the edges. 8. Once brown, remove from the oven and allow to cool on a wire rack. Allow to cool completely before munching as they firm up as they cool down. 9. Keep in an airtight container for upto 3 days. If the weather is particularly hot you can keep the tub in the fridge. **Course:** [Sweets](https://noodlechips.co.uk/tags/sweets) · **Cuisine:** [English](https://noodlechips.co.uk/tags/english) ## What is a SIBO Specific Carbohydrate Diet (SCD)? https://noodlechips.co.uk/sibo-specific-carbohydrate-diet-scd — 2017-06-28 ## What is a SIBO Specific Carbohydrate Diet (SCD)? ### What is SIBO? In short SIBO stands for Small Intestine Bacterial Overgrowth. It’s a gastrointestinal disorder that occurs when there are excessive bacteria in the small intestine. For more details and a list of symptoms please read my post “[SIBO – A Basic Guide](https://noodlechips.co.uk/sibo-a-basic-guide)”. A SIBO Specific Carbohydrate Diet is a combination of a SCD diet and a low FODMAP diet. A Specific Carbohydrate Diet or SCD for short, is a way of eating developed by the biochemist and biologist Elaine Gottschall. Elaine developed the diet to help manage the symptoms of Crohn’s disease, celiac disease, chronic diarrhoea, colitis, cystic fibrosis and diverticulitis. FODMAP is an acronym that stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols. They are all forms of carbohydrates that absorb water in the small intestines and pass through to the large intestine where they rapidly ferment as naturally occurring bacteria consume them. This fermentation process releases gas, and it’s this combined with the excess water that causes abdominal pain, discomfort, flatulence, bloating and many other gastrointestinal symptoms related to Irritable Bowel Syndrome (IBS) and Small Intestine Bacterial Overgrowth (SIBO). When a person follows a Low FODMAP diet they aim to eat foods that are low in these types of carbohydrates. For more details please read my post “[Low FODMAP – A basic guide](https://noodlechips.co.uk/low-fodmap-diet-a-basic-guide)”. ### What is a SIBO SCD diet used for? It may seem like a silly question but the SIBO SCD can actually be used for a number of gastrointestinal disorders, not just SIBO as the name suggests. IBS, ulcerative colitis, crohn’s disease, celiac disease, and Inflammatory Bowel Disease (IBD) to name a few, can all benefit from following this diet. ### How it works People who suffer with IBS, SIBO and other gut issues tend to find it difficult to break down complex carbohydrates such as starchy and sugary foods. This leads to food being undigested in the gut allowing bacteria and yeast to feed off it, leading to bacterial and yeast overgrowths (an unbalanced intestinal flora). This goes on to cause a chain reaction of excess toxins and acids which can cause irritation, damages cells and stops food from absorbing properly. By eating foods that are easily digested, it means the body is able to process/ digest it properly; therefore bacteria and yeast are not able to feed from it. This can help to rebalance the intestinal flora, reduce inflammation and allow the right digestion processes to occur. As the gut begins to heal and functions better, symptoms are reduced and in some cases can be completely healed. ### The basics; what you can and can’t eat The idea is to avoid starchy foods, eat low fibre and low fermentable fruits and vegetables. Be conscious of portion sizing, don’t eat any raw foods for the initial interim period and wait 4 hours between meals (Ideally 5 hours but this can be tricky for people who might work shifts etc, so 4 hours is acceptable). There are a number of useful websites that list the types of SCD foods that you can/ can’t eat as well as low to high FODMAPs. Just remember that a SIBO SCD is a combination of BOTH these diets so if you are looking at a low FODMAP list, there may be foods on there that are NOT SCD allowed. It’s the same with SCD lists; you will need to cross reference them with a FODMAP list. The top website listed below, has a list that is SIBO SCD foods– a combination of SCD and FODMAPS. It may help if you print this off. [SIBO Diet Recipes](http://sibodietrecipes.com/the-sibo-diet/) – this website has a SIBO SCD allowed/not allowed foods AND FODMAP list. That means that you won’t need to check it against a FODMAP list. [Dr Axe]() [Breaking the Vicious Cycle ](http://www.breakingtheviciouscycle.info/legal/listing/)has a FULL A-Z list of SCD foods [Health Through Diet](http://www.healththroughdiet.com/wp-content/uploads/2011/12/Food-List.pdf) has a SCD foods list **Eat** Foods to eat include meat\* and fish, fats, lactose free dairy, nuts, seeds, allowed fruit and vegetables and other ‘legal’ items. \*not including bacon, chorizo, sausages or meats that will have other ingredients in. **Avoid** Foods to avoid include all grains (including quinoa and oats), all sugars, soy, tubers (arrowroot, parsnips, tapioca) no gums or thickeners such as carrageen or guar gum, no garlic or onions, no mucilaginous foods such as flaxseed, chia, aloe or astragalus. ### Where to start There are two elements to the diet the first part is the SCD side, where foods are split into ‘illegal’ and ‘legal’ food groups. You need to remove all the foods from your diet that fall into the ‘illegal’ category. These foods will remain the same no matter how long you have been on the diet. However, the second part of the diet – the FODMAPs change after you have been on the diet for some time and you are feeling the benefits (e.g. are symptom free). FODMAPs are split into three categories – low, moderate and high. When you start the diet you will be eating all the foods in the low category. Some foods are considered low FODMAP if you eat a small portion, but if you eat more than the recommended portion size it can fall into the moderate category. For example 1 cup of cabbage is considered low FODMAP, whereas more than one cup will be considered moderate FODMAP. Once you have adapted to eating SIBO SCD and are feeling better you can start to re-introduce or increase some of the FODMAP foods, by eating from the moderate category. It can take time to re-introduce or increase foods, as it’s possible that you may react to some of them. You need to reintroduce one food item at a time so that you can monitor your response to them. Start with a very small portion and if you feel ok eating it (e.g. have no symptoms such as flatulence and bloating) then next time try increasing the portion size. If you do notice your symptoms flaring after reintroducing a FODMAP then you need to discontinue this food and mark it down as one of the foods you don’t tolerate. If you notice your symptoms flare only after eating the larger portion size then make a note of the amount you were able to eat without any issues. Many of the websites I have read suggest two weeks as the initial period (the time before you can start to reintroduce foods). However I would say 2 weeks as a minimum and see how you feel. If, like me, you have serious chronic health issues, it can take your body a lot longer to adjust/ respond to things. ### My Story If you have been following me for some time you will know that I’m not new to the world of elimination diets. In 2013 my private specialist doctor recommended a Stone Age diet (eating clean, unprocessed foods) to help manage my symptoms of Myalgic Encephalopathy. In 2014 she also recommended I follow a ketogenic diet – combining it with Stone Age eating. The idea was that by eating clean, I was able to avoid chemicals, preservatives and additives in foods, which can stress the body and digestive system. By adding in the ketogenic diet I was able to push my body into using fat a fuel, which can help with mitochondrial function as well as my gut issues. After antibiotic treatment for Lyme disease my gut issues got worse and the NHS just confirmed the IBS label I had already been given (I had private testing that confirmed I had SIBO). In 2016 I embarked upon an Auto Immune Protocol (AIP) diet to help identify foods that I was sensitive to. I combined this with a Low FODMAP diet which is recommended for IBS. I found combining these ways of eating with the ketogenic aspect to be incredibly complicated and quite stressful, so I ditched being ketogenic and focused on just being low carb. I’ve found AIP and Low FODMAP incredibly helpful in identifying some of the foods that I am sensitive to, and it’s helped reduce my symptoms massively. However I’ve struggled with reintroductions – finding that some days, I react to foods and other days having no reaction. I got really fed up and frustrated and felt like I needed to go back to the drawing board and start again. Originally when I first looked at diets specific to SIBO, I had bookmarked a few websites for the SIBO Specific Carbohydrate Diet. I decided to have another read through and seeing that it had a 75% chance of improvement (1), I felt it was the best next step for me. I will still have to remain AIP for the mean time, as it takes time to reintroduce foods, but my aim is to add in all the foods that are on a ‘NO’ AIP list, that are compliant with a SIBO SCD. If you want to know more about my health and the diets I have been using to help manage my symptoms then take a look at the following posts. You can also follow me on [Instagram](https://www.instagram.com/noodlechips.uk/) and [Facebook](https://www.facebook.com/Noodlechips.uk/). ### Tips *Food Diary* – I recommend a food diary because it can really make the difference in spotting if you respond to something. I’ve been following a variety of elimination diets for a while now and I have been terrible at keeping a food diary (i.e. haven’t logged a thing – eeek!). I recently decided I needed to get a better grip of things and purchased a Low FODMAP diary from amazon. It’s been a life changer, helping me to recognise when I react to foods. The book I purchased (2) was £4.99 but you could easily buy a plain note pad from a pound store and use that instead. You just need to note down what time you eat, what you eat and whether any symptoms arise after eating it. It also helps to note down bowel movements, water intake, and stress levels. *The Four Dark Horsemen* (3) – The SCD lifestyle website suggests that there are four possible ‘bad guys’ that are the reason you may not see any improvement on the SIBO SCD. They are listed as Dairy, Eggs, Nuts and Excessive fruit/ honey. These are all foods that I have already eliminated on the AIP diet and am still slowly working on reintroducing them (eggs and nuts only). I would recommend eliminating them when you start the SIBO SCD diet and get it out the way. I say this because you may be surprised to find out that you react to them when you later reintroduce. Through the AIP diet I have discovered a number of foods that I react to that I would have sworn I would be fine eating! It gets easier to recognise flare ups or reactions when you have been symptom free for a while. *Timings* – It’s recommended that you leave 5 hours (although 4 hours is acceptable) between meals and the reason for this is so that it gives the gut a chance to digest your meal and have what’s known as a ‘housekeeping wave’ (4). The intestine has two modes that it can be in – either an eating mode (which is self-explanatory) or cleaning mode (housekeeping wave) which is when it cleans up and empties into the colon. A housekeeping wave occurs every 90 minutes and is a strong repetitive motion (like a wave) that pushes leftover indigestible material into the colon. However if you are always eating and snacking, the intestine will be constantly in eating mode and indigestible materials will be left to ferment and be snacked on by bacteria! *Meal Planning* It might be a struggle to eat meals with such a large time gap, especially for those who may have set work breaks or those who may eat at certain times (e.g. with children after school). As a result I highly recommend doing a bit of meal planning, so that you are able to leave enough time between meals to allow for a cleaning wave. For example, it might help to work backwards if you know that you need to eat your last meal at 6pm. This would mean that you would have lunch at 1pm and your breakfast at 8am. Whatever way round you work it, it helps to plan what meals you eat each week – including breakfast choices because it means you won’t have to spend time faffing and trying to decide what to eat (which often leads to snacking or picking!). It helps to find a few recipes and get the ingredients in that you need to make them, before you start the diet. That way you are less likely to fall off the waggon or cheat. I will include a list of websites with recipes on so that you can take a look. Just remember that some of the recipes will be for when you have reintroduced foods, especially desserts that may use honey to sweeten them. ### Websites The websites listed below are good for information, lists, recipes and other useful resources (such as useful supplements and testing etc). The first two websites are also listed above, but these links take you to the recipe sections. [SIBO Diet Recipes](http://sibodietrecipes.com/sibo-diet-recipes/) [Dr Axe](https://draxe.com/diet-type/gut-friendly/) [The Healthy Gut ](https://thehealthygut.co/recipes/) [Bridgetown Nutrition](http://bridgetownnutrition.com/?s=sibo+SCD) [SCD Lifestyle](http://scdlifestyle.com/category/scd-recipes/) [My SIBO Recipes](https://mysiborecipes.com/sibo-recipe-library/) ### Final Note If you have found this information useful or want to add anything that you think will help others, please comment below. I always appreciate feedback and additional information – it not only helps me, but it helps other readers too. ### Referencing (1) The Vicious Cycle – Elain Gottschall; http://www.breakingtheviciouscycle.info/p/about-the-diet/ (2) Amazon – Low FODMAP Food Diary – https://www.amazon.co.uk/Low-FODMAP-Food-Diary-Digestive/dp/1911492055/ref=sr\_1\_1?ie=UTF8&qid=1498658576&sr=8-1&keywords=fodmap+diary (3) The Four Dark Horsemen – SCD Lifestyle; http://scdlifestyle.com/2011/03/what-to-do-when-the-scd-diet-isnt-working/ (4) Cedars Sinai Medical Centre – Low Fermentation / SIBO diet; http://www.siboinfo.com/handouts.html ## Paleo Chewy Cookies – Low FODMAP, AIP & SIBO SCD https://noodlechips.co.uk/paleo-chewy-cookies-low-fodmap — 2017-06-28 ## Elimination Diet Friendly These cookies are paleo, Low FODMAP, Dairy free and Egg free. They can also be made AIP, SIBO SCD and ketogenic compliant (substitutes listed in ‘Recipe Notes’) – whoop! You can find out more about these diets by clicking on the following links; the [AIP diet](https://noodlechips.co.uk/autoimmune-protocol-the-basics), a [Low FODMAP diet](https://noodlechips.co.uk/low-fodmap-diet-a-basic-guide), a [SIBO SCD](https://noodlechips.co.uk/sibo-specific-carbohydrate-diet-scd) and the [Paleo diet](https://noodlechips.co.uk/the-paleo-diet). These cookies have a wonderful chewy texture and only have a small amount of maple syrup in them. I used 3 medjool dates and just 30g of 80% dark chocolate for my fillings, but you could substitute with any other dried fruit, nuts, carob drops or even fresh fruit – use whatever suits your diet! I have been following the AIP diet but have managed to re-introduce small amounts of nuts so I decided to make these cookies with almond flour. I have also made them with tigernut flour too and they turned out just as delicious. They may work well with cavassa flour or banana flour but I havent tried it – if anyone decides to give these flours a go, please let me know how you get on! For low carb/ ketogenic dieters it’s good to know that you can still make these cookies with medjool dates. By subbing the maple syrup for a low carb sweetener, the cookies are reduced to just 5.3g Carbs (per cookie), with Fiber at 1.5g and Net Carbs at a low 3.7g. Once made its best to keep these in the fridge so they keep fresh. However, as they don’t contain egg they will keep at room temperature but they may spoil after a few days if the weather is hot. ## Paleo Chewy Cookies Servings: 16 (Makes 6 individual fishcakes) ### Nutritional Information (per Cookie) Total Carbs 8.8g Fiber 1.7g Net Carbs 7.1g Protein 2.8g Fat 10.1g Calories 131 Kcals ## Paleo Chewy Cookies – Low Carb/ Ketogenic Version Servings 16 ### Nutritional Information (per cookie) Uses 2 tbsp extra coconut milk and 3 tbsp of erythritol Total Carbs 5.3g Fiber 1.5g Net carbs 3.7g Protein 2.8g Fat 10.5g Calories 121 Kcals **Servings:** 16 Cookies ### Ingredients - 1 cup Almond Flour (or tigernut flour) - 4 tbsp Almond Flour - 1/4 cup 70% Coconut milk - 1/4 cup Coconut oil - 3 tbsp Maple syrup (or 2 tbsp honey / Omit for Whole30) - 2 tbsp Nut Butter (or tigernut butter) - 1 tsp Vanilla (Use vanilla extract for AIP) - 1/2 tsp Bicarbonate of soda (Omit for SIBO SCD) - pinch of Salt - 1 tbsp lemon juice - 30 grams 80% chocolate (or carob drops) - 3 medjool dates - 2 tsp Cinnamon - 1 tsp ground ginger - 1 tbsp gelatin ((grassfed - Great Lakes)) - 2 tbsp cold water - 1 tbsp boiling water ### Instructions 1. Preheat oven to 180'c Using a silicon mat or baking paper, line a baking sheet and place on the side ready to place the cookies. 2. If your coconut oil is hard, you will need to melt it until it's soft. You can do this by placing it in the microwave for 30 -60 seconds. Alternatively place the jar into a bowl of boiling water. 3. In a large bowl add the wet ingredients - maple syrup (or honey), coconut oil, nut butter, coconut milk and lemon juice and whisk until fully combined. 4. In a separate bowl add the dry ingredients - almond flour (or tigernut flour), bicarbonate of soda, cinnamon, ginger, vanilla and salt and stir to combine. 5. In a jug add the gelatin and pour in 2 tbsp of cold water and 1 tbsp of boiling water then immediately whisk until frothy. Pour this into the bowl with the wet ingredients (nut butter/ maple syrup) and whisk its all combined 6. Chop the dates and the chocolate into chunks and add into the mixture (or any other fillings you like) and stir to combine. 7. Taking a heaped tablespoon of mixture, dollop it onto the baking paper or silicon mat. Leave about half an inch between each cookie as they spread slightly when cooking. If its really gooey - use your finger to gently slide the mixture off the spon! 8. Place in the oven near the top shelf and cook for 15 - 20 minutes or until brown. 9. Remove from the oven and place on a cooling rack. The cookies will still be soft whilst hot so be careful when transferring them to the cooling rack (I used a spatula). If you use baking paper transfer the cookies on the paper onto the cooling rack and allow them to fully cool before using a spatula to lift them from the paper. 10. If you manage not to scoff them all at once, you can keep the remaining cookies in the fridge for 3-4 days. **Course:** [Sweets](https://noodlechips.co.uk/tags/sweets) · **Cuisine:** [English](https://noodlechips.co.uk/tags/english) ## AIP diet Meatballs – Low FODMAP & Low Carb https://noodlechips.co.uk/aip-diet-chicken-meatballs-low-fodmap-low-carb — 2017-06-25 AIP Meatballs served with a side salad, some avocado and AIP coleslaw. This recipe is AIP diet, low carb and Low FODMAP compliant. I tweaked a recipe I came across for Chicken Piccata Meatballs. I’m not sure what the original dish was meant to taste like so as a result I have decided to call it meatballs. I have made this dish using a variety of AIP, low FODMAP and low carb ingredients, depending on what I have available in my fridge. It tastes great with pork mince and chicken mince. I have made the ‘noodles’ using julienne peeled carrots, swede and courgette. My favourite is a mixture of courgettes and carrot. Pork rinds (crushed with a rolling pin or blitzed in the blender) or arrowroot flour work well to bind the meatballs. However if you don’t have rinds or arrowroot, you can still make the meatballs. Just be sure to roll the balls firmly to ensure they stay together ## Alternative Serving Suggestion for AIP Chicken Meatballs You can serve these AIP, low FODMAP and low carb meatballs without the sauce and noodles. They taste great with a side salad, some avocado and some AIP coleslaw. ## Chicken Meatballs Servings: 4 (Makes 4 servings) ### Nutritional Information (per serving) Total Carbs 11.1 grams Fiber 3.1 grams Net carbs 8 grams Protein 32.8 grams Fat 21 grams Calories 366 Kcals If you like this recipe then check out my other AIP, low FODMAP and low carb recipes such as my [Salmon fishcakes recipe](https://noodlechips.co.uk/salmon-fishcakes-with-riced-swede-aip-low-fodmap-and-ketogenic). **Servings:** 4 (16 Meatballs) ### Ingredients - 400 grams Mince meat (Pork or Chicken) - 10 grams garlic leaves - 30 grams spring onion tops (green parts only) - 45 grams pork rinds - 1 tsp sage - 1 tsp parlsey - 1/8 tsp Salt - 1 tsp Black pepper ((optional - if successfully introduced)) - 1 tsp dried marjoram - 2 tbsp Coconut oil (for frying) - 150 grams Coconut milk - 1 tbsp apple cider vienegar - 1 dash Salt - 1/2 tsp Pepper - 5 grams garlic leaves - 20 grams spring onion tops - 60 Bone broth (can use water) - 1 large courgette (julienne peeled / spiralized) - 2 medium Carrot (julienne peeled / spiralized) ### Instructions 1. Preheat the oven to 200'C. 2. Finely chop the spring onion tops and garlic leaves and place them into a mixing bowl. 3. If using pork rinds you need to grind them down. You can do this buy blitzing them in the blender or placing them into a food bag and bashing/ rolling with a rolling pin until they resemble biscuit crumbs. 4. Add the ground rind to the mixing bowl with the spring onion tops and garlic leaves. If using arrowroot flour add in here. Add in the salt, sage, black pepper (if using), parsley and marjoram. Stir to combine. 5. Add the mince meat and either using a spoon or your hands, combine until the seasoning is mixed into the meat. 6. Take 1- 1 1/2 tablespoons of the mixture and roll into balls. Place on a plate ready to fry. 7. Using a julienne peeler or a spiralizer, make your chosen vegetables into noodles. Place on a plate ready to cook. 8. Over a medium heat in a medium pan melt the coconut oil. 9. When the oil is hot, carefully add in the meatballs in small batches of 5 at a time. Allow to cook on each side for 1-2 minutes (or until brown). 10. When the meatballs are browned, transfer to a baking tray or dish ready to place in the oven. 11. Place the tray of meatballs in the oven for 16- 22 minutes 12. In a large pan over a low heat add a splash of coconut milk and add in the 'noodles', the garlic leaves and spring onion tops. 13. Add in the bone broth (or water) and the rest of the seasoning/ ingredients. 14. Allow to simmer slowly stirring regularly. 15. When the meatballs have 5 minutes leaf, turn up the heat to high and add the remaining coconut milk. 16. As the sauce cooks, it will reduce down leaving you with a thicker sauce. If you want to make the sauce thinner add in more bone broth or coconut milk or water. 17. When the meatballs have cooked, dish up the noodles on to four plates, add a few meatballs on top and drizzle over some of the sauce. **Course:** [Main Dish](https://noodlechips.co.uk/tags/main-dish) · **Cuisine:** [English](https://noodlechips.co.uk/tags/english) ## AIP diet Lamb Curry – Low FODMAP and Ketogenic https://noodlechips.co.uk/aip-diet-lamb-curry-low-fodmap-and-ketogenic — 2017-06-04 A flavourful lamb curry with a gentle heat, suitable for those following the AIP diet. Also suitable for a low FODMAP diet and a low carb diet. This lamb curry has a lot of flavour and depth to it which can often be lacking in AIP diet recipes. It uses fried grated swede as it gives a really subtle almost caramelised taste, similar to browned onions. It also works well with parsnip if you don’t have any swede. If you wanted to skip adding in the swede you can but it really does add a lot of flavour to the dish. This dish can be made with beef or lamb, I have tried both. For the beef option I used a combination of beef skirt and diced beef steak. ## Cooking Appliances I cooked this in my [Sage Fast Slow Pro](https://www.sageappliances.co.uk/fast-slow-pro.html) machine, using the pressure cooker option. It can be cooked in a slow cooker, a pressure cooker or in an oven proof dish. Servings: 4 ### Nutritional Information (per serving\*) Total Carbs 9.9 grams Fiber 2.2 grams Net carbs 7.7 grams Protein 43 grams Fat 64 grams Calories 790 Kcals \*Approximate **Servings:** 4 ### Ingredients - 2 tbsp Coconut oil - 120 grams swede - 15 grams garlic leaves - 25 grams spring onion tops ((green parts only)) - 25 grams leek tops ((green parts only)) - 120 grams Carrots - 1 tbsp tamarind paste - 1 tbsp lemon juice - 1 Kilogram Diced Lamb - 40 grams Bone broth - 560 grams 70% Coconut milk - 1/2 tsp Pink Himalayan rock salt - 1 tsp marjoram - 20 grams Ginger (grated) - 12 grams coriander leaves ### Instructions 1. Start by preparing the swede. Peel the skin from the swede and cut into thick slices (this makes it easier to old when grating). Grate the slices of swede into a bowl. 2. In a large frying pan add 2 tbsp of oil. Once the oil is hot add in the swede and allow to fry for a few minutes before stirring. 3. Regularly stir the swede so that it does'nt burn or stick. It will turn a brown colour which is what you want. 4. Once all of the swede has turned a brown colour remove it from the pan and place it aside ready to add into the curry later. 5. Chop the spring onion, leek tops and garlic leaves into small pieces. 6. Grate one of the carrots and the ginger into a bowl. 7. Dice the remaining carrot and chop the coriander leaves roughly. 8. In a pan brown the meat on all sides then transfer to a large oven proof dish or to a pressure cooker or slow cooker. 9. Add to the meat the fried swede, the leek and onion tops, the garlic leaves, tamarind, carrots, bone broth, lemon juice , coriander, ginger and coconut milk and stir to combine. 10. For pressure cookers, cook for 40 minutes on 80 k/w pressure. For slow cookers cook for 6 hours on low. For ovens cook at 200'c for 1 hour. 11. Once cooked, if the sauce is not thick enough you can reduce it by cooking on a low flame for about 10 minutes. You would need to transfer the curry to a large frying pan. If you have an InstaPot or Sage Fast pro slow pot, you can reduce the liquid by turning the dial to 'reduce', on high for 10 minutes. **Course:** [Main Dish](https://noodlechips.co.uk/tags/main-dish) · **Cuisine:** [Indian](https://noodlechips.co.uk/tags/indian) ## AIP Diet Yuk Sung Recipe (Spicy Minced Pork) – Low FODMAP & Ketogenic https://noodlechips.co.uk/aip-recipe-yuk-sung-spicy-minced-pork-low-fodmap-ketogenic — 2017-03-13 As a child I enjoyed eating Yuk Sung from the local Chinese take away. It was a slightly spicy minced pork dish that was served in a lettuce leaf and topped with little pieces of crunchy prawn cracker. I don’t know what’s in the original recipe but I have decided to call this AIP diet version by the same name because it reminds me of it so much. I have tried making this recipe with minced pork as well as minced beef and both tasted the same. Ideally you want to serve in an iceberg lettuce leaf as it really enhances the flavour, when I tried it with other lettuce varieties it just didn’t taste the same. Although the recipe is listed as two servings but I usually get three servings from mine. When serving, I dont add any sides, so if you serve the dish with side dishes you could easily get four servings from it. ## Yuk Sung Servings: 2 ### Nutritional Information (per serving) Total Carbs 13.1 grams Fiber 3.2 grams Net carbs 9.9 grams Protein 55.5 grams Fat 25.2 grams Calories 490 Kcals (Three servings = Total carbs 8.7g, fiber 2.1g, net carbs 6.6g, protein 37g, fat 16.8g and calories 327) **Servings:** 2-4 ### Ingredients - 500 grams minced pork - 8 whole lettuce Leaves - 2 2 small carrots diced - 2 inch piece ginger grated - 1 small carrot grated - 1-2 tbsp maple syrup - 2 tablespoon Coconut oil - 3/4 cup Bone broth - 3tab 3 spring onion tops ( (green parts only)) - 1 tablespoon tamarind paste - 1 tablespoon ground ginger - 1 tablespoon Apple Cider Vinegar ### Instructions 1. Carefully remove the leaves from the lettuce once by one, peeling gently so that each leaf stays in one piece. 2. Taking one leaf a time, gently shake off any excess water and place on a towel or some kitchen paper to allow them to dry. 3. Place a few leaves at a time into a sieve, wash gently under a running tap. 4. In a pan heat the coconut oil over a medium heat. 5. Add in the mince and allow to brown. 6. Add in the carrots (included grated), ginger, spring onion tops, and half the bone broth. Stir to combine the ingredients. 7. Add in the tamarind, ginger and apple cider vinegar and stir again. 8. Cover with a lid and allow to simmer for 15- 20 minutes, stirring occasionally. 9. If the bone broth starts to reduce, add in the rest of the bone broth. Once the meat has cooked through taste; if desired you can add in extra sweetener. 10. When ready, serve straight from the pan – scooping small amounts into lettuce cups and eating like you would a tortilla wrap. Ensure there are plenty of kitchen towels on hand as it can get a little messy! **Course:** [Main Dish](https://noodlechips.co.uk/tags/main-dish) · **Cuisine:** [Chinese](https://noodlechips.co.uk/tags/chinese) ## AIP Diet Breakfast Sausages – Ketogenic & Low FODMAP https://noodlechips.co.uk/aip-diet-breakfast-sausages-ketogenic-low-fodmap — 2017-03-12 These AIP diet breakfast sausages are easy to make, suitable for home freezing and compliant with the Autoimmune Protocol (AIP), a low carb diet (ketogenic) and a low FODMAP diet. The mixture of herbs adds a subtle flavour and the maple syrup gives a slight sweetness in taste. You can adjust the amount of herbs to suit your taste buds. I use stevia (which isn’t AIP) to sweeten the sausages because I can’t have maple syrup, so I have estimated the amount of maple syrup to use. You can make these sausages with beef, chicken, turkey or lamb mince but they work best with pork as oregano and sage compliment the pork. ## Breakfast Sausages Servings: 6 (Makes 12 individual Patties) ### Nutritional Information (per serving) Total Carbs 0.6 grams Fiber 0.2 grams Net carbs 0.4grams Protein 17.7 grams Fat 3.4 grams Calories 103 Kcals **Servings:** 12 Sausages ### Ingredients - 500 grams minced pork - 28 grams leek tops, chopped - 1 ½ tablespoon sage - ½ teaspoon tarragon - ½ teaspoon oregano - ¼ teaspoon mace - ¼ teaspoon Pink Himalayan rock salt - 1 tablespoon Coconut oil ### Instructions 1. In a bowl combine all of the herbs/ spices and mix thoroughly. 2. Add in the chopped leek tops and the mince and mix together using your hands until all of the ingredients have combined. 3. You can use your hands to mould the mixture into sausages or you can press the mixture into a cookie cutter, removing the cutter once you have enough meat for a patty. 4. When you have used up all of the mixture you can either freeze the sausages or you can cook them. 5. For freezing, place the sausages on to a plate or board covered with a piece of greaseproof paper. Allow room between each one. Place in the freezer and when solid, remove from the paper and store in an air lock container or a freezer bag. 6. Over a low heat add 1 tbsp of oil. 7. Add in the sausages, up to 4 at a time. You don’t want to overcrowd the pan. 8. Allow to cook for 2-3 minutes before flipping over. 9. Once both sides have browned, cover the pan and allow to cook thoroughly before serving. **Course:** [Breakfast](https://noodlechips.co.uk/tags/breakfast) · **Cuisine:** [English](https://noodlechips.co.uk/tags/english) ## Chocolate Orange Brownie Bars https://noodlechips.co.uk/creamed-coconut — 2017-01-11 These chocolate orange brownie bars are so delicious and you wont know they are low carb! They have a soft brownie base with a sweet creamy orange filling and smooth chocolate topping. If you wanted just a brownie recipe then you can ditch the filling/ topping and add some nuts and chocolate to the brownie mix to have a super awesome brownie! Did I mention it’s low carb, ketogenic, paleo, dairy free and free from refined sugars (it uses erythritol to sweeten) – yay! ## Sweet and Sticky Salmon https://noodlechips.co.uk/erythritol — 2017-01-10 This sweet and sticky salmon dish is really easy to make and can be served with either cauliflower rice or zoodles. It could also be made using most types of fish and even with most meat. Its paleo, ketogenic and can even be made whole30 compliant by using apple juice in place of the erythritol. ## Salmon Fishcakes with Riced Swede – AIP, Low FODMAP and Ketogenic https://noodlechips.co.uk/salmon-fishcakes-with-riced-swede-aip-low-fodmap-and-ketogenic — 2016-11-10 These fishcakes are what I like to refer to as a ‘wing it special’ – I made the recipe up as I went along and hoped that it would work! Luckily they were a success – yay! Like most fishcake recipes I think it would work well with most types of fish; in future I aim to try it with crab or filleted cod. I used roasted mashed pumpkin in the mixture simply because I had some leftover from the day before, but any kind of root vegetable mashed would be a good substitute. I served my fishcakes with some steamed cabbage, sauerkraut and some riced swede The riced swede is so easy to make and is a great substitute for cauli-rice (which isn’t low FODMAP). **Nutritional Information** Fishcakes – Makes 6 individual cakes/ serves 2 people Total Carbs 4.6g Fiber 0.74g Net Carbs 3.9g Protein 26.6g Fat 27.6g Kcals 372 Swede Rice – Makes 2 servings Total Carbs 10.8g Fiber 2.9g Net Carbs 7.9g Protein 1.4g Fat 20.5g Kcals 224 **Servings:** 2 ### Ingredients - 10 Grams Ginger (grated) - 24 Grams Leek Tops (Chopped into small pieces) - 6 Grams Lemon Juice (1/4 of a lemon) - 3 Grams Lemon zest (1/2 lemon) - 240 Grams Salmon Fillets - 1 Tsp Parsley - 75 Grams Mashed Pumpkin (See notes below!) - 1 Tbsp Coconut oil - 2 Tbsp Garlic Infused Olive Oil - 250 Grams Swede (Also called Rutabaga) - 1 Tbsp Coconut oil - 1 Tbsp Garlic Infused Olive Oil ### Instructions 1. Start by making the fishcakes. If the fillets have skin on them remove and place aside. You can later fry it in the pan until its lovely and crispy (like scratching or crisps) or you can dispose of it. 2. Add the fish into a bowl with all of the other fish cake ingredients except the coconut oil and garlic infused oil. 3. Using your hands, a potato masher or if you want in a blender - combine all of the ingredients by mashing/ mixing together. 4. Scoop out balls of the mixture and shape into patties, you should get 6 fishcakes. TIP: You can use a cookie cutter to help shape the fishcakes. Place a cookie cutter onto a plate lined with baking paper and press mixture into the cutter. Lift the cutter and you will be left with a fishcake. Repeat until you have used all the mixture. 5. Place the plate of fishcakes aside and start making the swede rice. 6. Using a normal cheese grater, grate the swede into a bowl. Alternatively you can use a blender and grating attachment if you have one. 7. In a pan over a medium heat add the coconut oil and garlic oil. 8. Add in the swede and allow to cook stirring regularly to make sure it doesn't stick. When the swede starts to brown lower the heat a little and continue to cook. In total it should take 15 minutes for the swede to cook. You will need to start cooking the fishcakes 5 minutes after the swede. 9. Heat the coconut oil and garlic infused oil in a pan over a medium heat. 10. Carefully, using a spatula transfer the fishcakes to the frying pan cover with a lid and allow to cook for 10 minutes, flipping every few minutes. Be careful when flipping the cakes as they can be very delicate. 11. Once the fish cakes have browned and are almost cooked you can turn down the heat. 12. Once cooked you are ready to serve - You can keep any leftover fish cakes in the fridge and eat within 2 days or they can be frozen. 13. Enjoy :) **Course:** [Main Dish](https://noodlechips.co.uk/tags/main-dish) · **Cuisine:** [English](https://noodlechips.co.uk/tags/english) ## AIP, Low FODMAP and Ketogenic Strawberry Fat Bombs https://noodlechips.co.uk/aip-low-fodmap-and-ketogenic-strawberry-fat-bombs — 2016-11-08 This isn’t much of a recipe but I’m still sharing because it always helps to have a recipe work from when you’re new to a way of eating. It could even give you the inspiration to go on and make other things with the same or similar ingredients. **AIP notes** On the autoimmune protocol (AIP diet) some people remove coconut products from their diet initially as they may be super sensitive to them. Most people tend to find that coconut oil seems to be exempt from this list and well tolerated**\*** even for those with a sensitivity to other coconut products . However if you are cutting out coconut oil and coconut butter then you could try using ghee in place of them – if this is also out for you then you may have to skip this recipe altogether and consider making your treats with gelatine! **\***based on what I have read and also suggested in The Paleo Approach by Sarah Ballantyne! **Fruits** I have used freeze dried strawberries in the recipe because they are quite sweet so you don’t need much. You can use other freeze dried fruits but just check that they are AIP and low FODMAPs compliment; you will also need to check the macros for the amount you use as some dried fruits can be higher in carbs than others. I also used fresh fruit in these fat bombs just to give them a ‘treat’ kind of feel as well as extra taste and texture. I have tried blueberries, raspberries and strawberries – all work really well and you don’t need much which is great for keeping the carbs down. **Additional notes** The protein in these fat bombs is very minimal but if you wanted to increase it a little you could add in some collagen or protein powder. **Macros** These macros are based on using freeze dried strawberries and 36 grams of blueberries. I managed to get two berries in each cup. **Blueberry** Total carb 3.3g Fiber 1.4g Net carbs 2g Protein 0.56 Fat 12.3g Kcals 119 **Strawberry** If you wanted to use fresh strawberries in place of blueberries then use 45g of strawberry and chop them into small slices or pieces (I used slices). Total carbs 3.2g Fiber 1.4g Net carbs 1.8g Protein 0.57g Fat 12.3g Kcals 118 **Servings:** 12 ### Ingredients - 100 Grams Coconut oil ((Extra Virgin)) - 85 Grams Coconut Butter - 25 Grams Freeze Dried Strawberries - 36 Grams Fresh Blueberries ### Instructions 1. If your coconut butter is quite hard then place the jar or packet (still sealed) in a jug and pour over some boiling water. It should only take about 5 minutes for the butter to soften. When melted, using tongs or an oven glove take the jar/ packet out when melted and its ready to use! 2. Melt the coconut oil (or ghee if using this instead) either by the method mentioned above or by placing some oil in a dish and heating in the microwave. Pour into a bowl, add the coconut butter and stir together. 3. Take the packet of freeze dried fruit and using a rolling pin gently crush the fruit until it's all powdery and crumbly (the packet will go flat). 4. Pour the powder and crumbly pieces into the coconut oil mixture and stir to combine. (If adding in collagen or protein powder, add that in here too). 5. Take 12 silicon muffin cups and place on a tray or plate. 6. Place 2 blueberries in each cup or a tsp of mixed chopped fruit. 7. Pour a tbsp of the coconut mixture over the fruit in each muffin cup. Once every cup has had a tbsp poured in, use a teaspoon and continue to divide the mixture between the cups. You should get a 1 tbsp + 1 tsp on each cup. 8. Once the mixture is used up, place the tray into the freezer or fridge and wait 10 minutes for them to harden. 9. Once hard pop the bombs it of their moulds and place in a food container or food bag. Keep in the fridge and take out when you want on. 10. Enjoy! **Course:** [Sweets](https://noodlechips.co.uk/tags/sweets) · **Cuisine:** [English](https://noodlechips.co.uk/tags/english) ## Energy Balls Cookbook Review https://noodlechips.co.uk/energy-balls-cookbook-review — 2016-11-08 I bought this book at the same time as the ‘energy bites’ book which you can read about [here](https://noodlechips.co.uk/energy-bites-cookbook-review). Energy Balls by Sophie Ryan is very similar, again it’s not a huge book and the cover is bright and colourful but the inside of this one is all in black and white. There are a total of 30 super tasty recipes for you to try and keep you energized. It isn’t a paleo cook book but again, like Energy Bites, it is based on clean eating and doesn’t use any processed foods or artificial flavourings. With a total of 73 pages, it begins with a breakdown on super-food ingredients, explaining the benefits of each one. For example it talks about the nutritional value of eating avocados, coconut and coconut oil and nuts and seeds (to name a few!). Each recipe has a large (black and white) photo showing you what the finished item will look like and a page for the ingredients and method. There are more sweet recipes than savoury and they include chocolate chip and peanut vitality boosts, cranberry and raisin power balls, zesty lime and coconut balls, coffee fitness bursts, lemon and blueberry energy bites, almond chocolate truffles and macadamia and coconut bites. Only one of the sweet recipes requires some cooking, one or two of them require chilling or leaving to soak for half an hour. The Savoury recipes are beetroot falafels, broad bean bites, chia and mushroom savoury balls, fresh herb and sweet potato cakes, kale and cannellini bean balls, spiced quinoa and chickpea falafels and kale and chickpea bites. All of the savoury recipes require cooking at some stage or another. **What I like** I like this book a lot; it’s got a lot of great recipes using fresh ingredients. All of the recipes are relatively easy to make and don’t require much time to make them. I also like how the book gives a little bit of an explanation for the ingredients used (e.g. the nutritional values of the food groups used for the recipes). **Any Downsides?** The down side to this book is that it’s in black and white, which although it’s no major problem I think it would have been lovely if It had be printed in colour. Again like the Energy bites cookbook the recipes are not paleo but they are fairly easy to tweak to make them so (subbing the non-paleo ingredients for foods that are!). That said, many of the sweet recipes are actually paleo – it’s mainly the savoury ones that have beans in them, which are not paleo (or considered a grey area as they can cause gut issues). The book is also not low carb as many of the recipes use dried fruit which are a ‘low carbers’ enemy – Ha! That’s by no fault of the book – if you were low carb you probably wouldn’t purchase the book or if you did (like me) you would expect the recipes to need some tweaking. **Overall** All in all this book is a handy little book to have and most of the recipes are quick and easy to make. Although it’s not specifically paleo, the recipes are clean so it’s great for those wanting to make their own breakfasts/ snacks or post work out eats without any added nasties or excess sugar. I also think that some of the savoury recipes could easily be made (in larger portions) for lunchtime meals or as side dish at dinner time. Although as already mentioned, because it’s not very low carb friendly some of the recipes could be tweaked to make them so, but you would need to be confident to do so. In comparison to the energy bites book, there is less information on ingredients and how to adapt recipes but it’s main let down is that it’s printed in black and white, so overall I’m giving it a 4 starts out of 5. You can purchase Energy Balls from Amazon for £2.99 (June 2016) **Other Cookbook Reviews** For more cookbook reviews take a look at the following posts… [Family Food](https://noodlechips.co.uk/chef-pete-evans-cookbook-review) by Chef Pete Evans [The Ketodiet Cookbook](https://noodlechips.co.uk/ketodiet-cookbook-review) by Martina Slajerova [Everyday Paleo Thai Cuisine](https://noodlechips.co.uk/everyday-paleo-thai-cuisine-cookbook-review) by Sarah Fragoso [Clean Eating with a Dirty Mind](https://noodlechips.co.uk/clean-eating-with-a-dirty-mind-cookbook-review) by Vanessa Barajas [Energy Bites](https://noodlechips.co.uk/energy-bites-cookbook-review) by DK [The Art of Eating Well](https://noodlechips.co.uk/hemsley-hemsley-the-art-of-eating-well-cookbook-review) by Hemsley & Hemsley \*\*The above review is my own personal opinion and I purchased the book myself\*\* ## Fish in Tarragon Sauce with Creamy Mash and Mixed Greens – AIP, Low FODMAP and low carb https://noodlechips.co.uk/fish-in-tarragon-sauce-with-creamy-mash-and-mixed-greens-aip-low-fodmap-and-low-carb — 2016-11-03 *This image shows salmon in tarragon sauce with creamy pumpkin mash (made using Hubbard pumpkin) and mixed greens (using Chard). This dish was also served with some aioli sauce drizzled on the top of the ‘mash’ – the recipe can be found at the nourished coeliac (just search Aioli).* Recently I embarked on two elimination diets (the Autoimmune Protocol AIP and Low FODMAP) to help manage gut issues caused by Small Intestine Bacterial Overgrowth (SIBO). For those who are new to my blog, you can catch up about it here [SIBO – A Basic Guide](https://noodlechips.co.uk/sibo-a-basic-guide), [Autoimmune Protocol – The Basics](https://noodlechips.co.uk/autoimmune-protocol-the-basics) and [Low FODMAP – A Basic Guide](https://noodlechips.co.uk/low-fodmap-diet-a-basic-guide). As well as being AIP and low FODMAP I have to maintain my current diet of being ketogenic (low carb and high fat – you can read my article about the [ketogenic diet here](https://noodlechips.co.uk/going-paleo-ketogenic)). The combination of these diets has made cooking quite tricky so I am hoping to share as many recipes with you as possible that are compliant with these three ways of eating. I have managed to find a few recipes online that are AIP and Low FODMAP which I will list below for your convenience. Some of them are naturally lower in carbs but others will need a little tweaking. I will include notes with the links so you know which recipes might need to be adjusted. **Petra 8 Paleo;** [https://petra8paleo.com](https://petra8paleo.com/) - Cinnamon Beef Stew - Shepherd’s Pie with 2 twists – Cauliflower can be an issue for some people who are low FODMAPs so sub with celeriac/ swede or another low carb friendly root vegetable for the ‘mash’ topping. - Rhubarb ginger glazed bok choy with bacon – Limit the amount of orange pulp used as its quite carby; you could try using an orange extract (that would be my choice). - Spanakopita Pie - Zucchini Canoes - Cabbage Bacon **Field Notes on Healing**; [https://fieldnotesonhealing.wordpress.com](https://fieldnotesonhealing.wordpress.com/) Egg free salmon cakes – the recipe calls for plantain (which my current diet excludes) so you could always sub with celeriac, swede or some mashed pumpkin. **The Nourished Coeliac;** [http://www.thenourishedcoeliac.com/home](http://www.thenourishedcoeliac.com/home) This is my FAVOURITE blog for recipes and I highly recommend following Emma on Instagram! - Spanish lamb chops with patatas bravas and aioli (this recipe is also low histamine) - Pesto (another recipe also low in histamine) - Lamb Koftas - Cucumber and mint salsa (Omit the stevia) **Beyond the bite for life;** [http://www.beyondthebite4life.com ](http://www.beyondthebite4life.com/2015/11/savory-rutabaga-gravy-aippaleo-keto-low-fodmap.html) - Savoury rutabaga gravy – this is AIP, low FODMAP and keto (yay!) - Salt and vinegar rutabaga fries - Grilled spaghetti squash shrimp scampi **Tips for making this recipe** The recipe below can be tweaked according to your tastebuds and what you have in the fridge. The notes below should help you to chose the best ingredients for a low FODMAP and AIP diet. **Coconut Milk** – [Montash University](http://www.med.monash.edu/cecs/gastro/fodmap/) is the leading research organisation for research on the Low FODMAPs diet. There website / app suggests that coconut milk is ok for a low FODMAP diet. However you need to make sure that the brand you are using is just coconut milk with no added thickeners or sweeteners. If you can’f find any available locally to you then the best option would be to make your own. Its relatively easy to do and quite cost effective if you buy your flaked coconut in bulk. Some people on the AIP diet like to cut out coconut milk completely, especially during the early days of the elimination process. If this is the case for you, try could using coconut oil, ghee or just omit the coconut milk. **Stock** Stock is another easy to make ingredient and is great for adding flavour as well as liquid to a dish. When cooked on a medium heat bone broth with reduce down and become thick, similar to gravy. I tend to use chicken broth (even with fish dishes) as it creates a nice sauce once thickened up. **Pumpkin and Squash** Some types of pumpkin and squash (e.g butternut squash) are not low in FODMAPs so it’s always best to check the type that you are buying. For my low FODMAP recipes I have been buying winter squash like Hubbard squash and carnival squash. I found these posters useful for checking the types of pumpkin and squash; [Pumpkin and Squash Poster 1](http://cherrycapitalfoods.com/winter-squash-american-classic) [Pumpkin and Squash Poster 2](http://rulethediet.blogspot.co.uk/2013/12/health-benefits-of-butternut-squash.html) **Greens** For making the greens side, you can use any kind of leaves that you want. I have made it using a variety of Chard (just remember to use a few bunches as it wilts once its cooked and reduces heavily), collards, cabbage (avoid Savoy cabbage as its not low FODMAP), Chinese leaves such as bok choy or choy sum and even the greens of the tops of carrots. [Greens Infographic](https://rebeldietitian.us/leafy-greens/) **Macros** This recipe is based on making two portions. You can alter the size of the sides if they are too much. I have included the macros for each individual recipe as well as the macros for the meal as a whole. Fish In Tarragon Sauce with Creamy Mash and Mixed Greens Total Carbs 21.3g Fiber 6.3g Net Carbs 15g Fat 43g Protein 39.2g Kcals 605 Fish in Tarragon Sauce Total Carbs 3.1g Fiber 0.40g Net Carbs 2.7g Fat 22.8g Protein 34.3g Kcals 354 Greens Total Carbs 8.8g Fiber 4.3g Net Carbs 4.5g Fat 1.1g Protein 2.8g Kcals 45.8 Creamy Mash Total Carbs 9.4g Fiber 1.6g Net Carbs 7.8g Fat 19.1g Protein 2g Kcals 205 **Servings:** 2 ### Ingredients - 2 Fish Fillets ((I used Salmon)) - 1 1/2 Tbsp Dried Tarragon - 55 Grams Stock ((1/4 Cup - I used chicken stock)) - 55 Grams 70% Coconut Milk (Can use homemade) - 2 Tbsp Leek Tops - Pinch Pink Himalayan rock salt - 1 Tbsp Coconut oil (Can use olive oil or ghee) - 200 Grams Pumpkin or Squash (Just under 2 Cups) - 55 Grams Bone broth (1/4 Cup) - 2-3 TBSP 70% Coconut Milk (Can sub coconut oil or ghee) - Pinch Pink Himalayan rock salt - 1 Tsp Marjoram - 1 Tbsp Garlic Infused Oil - 1 Tbsp Coconut oil - 180 Grams Cabbage - 80 Grams Collards - 50 Grams Leek Tops - 1 Tbsp Garlic Infused Oil - 55 Grams Bone broth ### Instructions 1. Start by heating the oven to 200'C (410'F). 2. Peel and chop the pumpkin, drizzle with the olive oil and sprinkle with marjoram. Roast in the oven for 40 Minutes. Alternatively you can steam the pumpkin (I prefer the taste of roasted squash). To do this chop the squash into cubes and steam for 20 -25 minutes. You can add the garlic infused oil and marjoram in when you mash it up. 3. When there is 15 minutes left for the pumpkin to roast, you will need to start cooking the fish and the greens. 4. Wash the leaves then slice into strips. Chop the leek tops into rings. Place both aside (in separate piles) until you need them. 5. Wash the fish with some lemon juice (optional) then place on a plate. Chop the leek tops into rings, sprinkle over the fish with the tarragon and place aside. 6. FISH: Heat the coconut oil in a frying pan over a medium heat. Add in the fish fillets with the leeks and tarragon and add the bone broth - cover with a lid. 7. Now and again check the fish to make sure there is still liquid (broth) in the pan (you don't want it cook dry). If the liquid is drying out then add a little more broth (or water) and turn the heat down. 8. When the bone broth has cooked down and only a little remains (similar to a gravy consistency), add in the coconut milk and a pinch of salt then continue to cook. Occasionally using a spoon drizzle some of the sauce over the top of the fillets. (Keep covered while cooking) 9. GREENS: In a frying pan add in the leek tops, collards/ cabbage leaves, the bone broth and cover with a lid. (Every now and again give the mix a stir to ensure it doesn't stick). If the liquid starts to dry turn down the heat and add a little water or extra bone broth. You don't want much, just enough to prevent the leaves from sticking. 10. Just before the fish is ready to serve, take the cooked pumpkin and either using a potato masher or in a blender add the bone broth, coconut milk, salt, coconut oil then mash (or blend) together. Return to the saucepan for a minute or two to bring it back to temperature before serving. (If you steamed the pumpkin, add in the marjoram and garlic oil with the bone broth etc). 11. Serve the fish on the side or over the pumpkin mash with the greens on the side. 12. Enjoy! **Course:** [Main Dish](https://noodlechips.co.uk/tags/main-dish) · **Cuisine:** [English](https://noodlechips.co.uk/tags/english) ## Low FODMAP Diet – A basic guide https://noodlechips.co.uk/low-fodmap-diet-a-basic-guide — 2016-10-23 **Low FODMAP Diet – A basic Guide** I have recently embarked upon a low FODMAP diet to help manage the symptoms of two digestive disorders that I suffer known as Irritable Bowel Syndrome (IBS) and Small Intestine Bacterial Overgrowth (SIBO). Below I will be discussing the reasons for following a FODMAP diet and how it works, but if you want to know more about IBS and SIBO then I recommend you take a look at my previous posts [SIBO – a basic guide](https://noodlechips.co.uk/sibo-a-basic-guide) and [Autoimmune Protocol – The basics](https://noodlechips.co.uk/autoimmune-protocol-the-basics) (which discusses IBS). **What is it?** A low FODMAP diet is a type of elimination diet used by people with Irritable Bowel Syndrome (IBS) to help identity foods which may be causing their digestive issues. The term FODMAPs refers to Fermentable, Oligo-saccharides, Di-saccharides, mono-saccharides and polys. **F** – Fermentable; these types of foods are fermented in the large bowel, broken down by bacteria. **O** – Oligo-saccharides; oligo stands for ‘few’ and saccharides means sugar. These molecules are individual sugars joined together in a chain **D** – Di-saccharides; the ‘di’ means two, making this a double sugar molecule. **M** – Mono-saccharides; Mono means single, this is a single molecule sugar. **A** (and) **P** – Ployols are sugar alcohols; they get their name from their molecule make up, because they are between a sugar and an alcohol molecule, they aren’t actually alcohol! These are all types of short-chain carbohydrates which have been identified as being problematic to those with digestive issues. Research has shown that if these short chain carbohydrates aren’t properly digested they can ferment in the lower part of the large intestines, drawing in water hydrogen and methane causing issues such as bloating, gas and pain. There have been many studies carried out using a low FODMAP diet to help manage the symptoms of IBS and the results found that as many as 3 out of 4 patients reduced their symptoms by up to 50%. Although the diet is aimed at those with IBS, it can and has been used to help manage the symptoms of a number of health conditions such as those who no longer have a colon, those with other forms of functional gastrointestinal disorders, those with a small intestine bacterial overgrowth, those with auto immune conditions\* (such as rheumatoid arthritis, multiple sclerosis) and those with fibromyalgia. **How a FODMAP diet works** When starting a low FODMAP diet a patient has to cut out all foods high in FODMAPs for about 6 – 8 weeks\*\*. It takes a minimum of three weeks for the gut to ‘reset’ so ideally a patient shouldn’t look to reintroduce foods before this. This gives the gut time to repair and heal, calming inflammation that will have occurred. After the 6-8 weeks a patient can then very slowly start to reintroduce foods, starting with just one food type at a time. Ideally a patient should start with a smaller potion and if tolerated work up to a bigger portion size. It can take about 2-3 days for symptoms to show so some websites suggest reintroducing one item of food every 5 days. Patients are recommended to keep a diary of how they feel after introducing foods so that they can identify any that cause them issues, also noting down if they feel ok on smaller amounts of a food and unwell on higher amounts. If this occurs then it means a person can enjoy that food in smaller doses but they should avoid eating too much of it. \* For more details on Autoimmune (AI) conditions take a look at my posts Autoimmune Protocol a basic guide. \*\* There are websites that suggest that it’s ok to reintroduce items after 3 weeks, but that’s usually if a person has had a breath test to determine if certain foods are triggers for them. If you don’t allow your gut time to heal and inflammation to reduce, you won’t be able to tell if a food is causing you issues when reintroducing them. **FODMAP foods** FODMAPS are generally split into sub groups, they include; fructose, fructans, galacto-oligosaccharides (GOS), lactose and polys. **Fructose**; Fructose (in excess of glucose) is found in fruits such as apples, melons and mango, it’s also found in high fructose corn syrup and honey. **Fructans** are found in wheat, garlic, onion, and inulin **Galacto-Oligosaccharides (GOS)** are found in legumes and beans, such as lentils and soybeans. **Polyols** are found in sweeteners such as xylitol, erythritol, sorbitol, mannitol and stone fruits such as avocado, apricots, cherries, plums, nectarines and peaches. Lactose is found in dairy items such as buttermilk, chocolate, creamy cheeses and cheese sauces, custard, ice cream and milk (including goat’s milk). There are some foods that are considered ‘Moderate’ FODMAPs. Some websites suggest that they can be eaten during the elimination phase but you have to be aware of the portion size. If too much of a moderate item is consumed, it then becomes high FODMAP. Some websites suggest avoiding these-++- moderate items completely during the initial elimination stage then look to reintroduce them first in the reintroduction period. If you are unsure what foods are triggers for you then it’s worth avoiding them for the 6-8 week period, so that when you do decide to reintroduce them (again, you will still need to monitor the portion size), you will be able to detect if there they cause any flare in your symptoms. **FODMAP – Food Lists** To find out more about foods that are low, moderate or high in FODMAPs check out the Monash University website. Dr Sue Shepherd was the first person to examine a low FODMAP diet in connection to digestive distress. She now works closely with professor Peter Gibson at Monash University where they continue to carry out research on FODMAPs and IBS. As they are the leading researchers in this area the always have the most up to date details on foods that are low FODMAP. They also have an app that you can [download](https://itunes.apple.com/gb/app/monash-university-low-fodmap/id586149216?mt=8) via iOS or Android where you can look up the foods, make notes on items, record your responses during reintroduction as well as tons of recipes. The app is about £5.99. Monash University [here](http://www.med.monash.edu/cecs/gastro/fodmap/) and [here](http://www.med.monash.edu/cecs/gastro/fodmap/low-high.html) [Diet Vs Disease](http://www.dietvsdisease.org/diy-low-fodmap-diet/) [Kate Scarlata](http://www.katescarlata.com/lowfodmapdietchecklists/) FODMAP Friendly [here](http://fodmapfriendly.com/what-are-fodmaps/) and [here](http://fodmap.com/fodmap-table.pdf) **Books** There are tons of websites and books around gut health and FODMAPs and its worth investing in a book or two so that you can keep a copy in the kitchen for FODMAP reference. You can also go online and print of lists too; I personally have a number of websites saved in my bookmarks on my computer and in my iPhone so that I can always refer to them if needed. I have listed two books below that I bought myself. I have to note that neither of these books are autoimmune protocol or paleo. **Low-FODMAP**: Low-FODMAP Recipes: Healthy Low-FODMAP Diet Plan & Recipes Cookbook to Get IBS Relief and Improve Digestions, The Foods for Healthy Gut Paperback – by Warawaran Roongruangsri **The Quiet Gut Cookbook**; 135 easy low FODMAP recipes to soothe symptoms of IBS, OBE ad Celoac Disease – by Sonoma Press **Tips** For some useful tips on how to follow an elimination diet you can have a look at my AIP – the basics article, where it gives a step by step guide to following the autoimmune protocol (AIP) diet. Although it’s a different form of elimination diet, it still has the same principles – you need to prepare, plan and be organised so that once you start on your elimination journey you aren’t likely to ‘fall off the waggon’ . **My story** In 2013 I began a paleo diet to help manage my symptoms of Myalgic Encepalopathy (ME)\*\*\*. In 2014 tweaked my diet further to incorporate a ketogenic diet (very low carb – high fat) as I was diagnosed with Small Intestine Bacterial Overgrowth (SIBO) as well as auto brewery syndrome (or fermenting gut as my specialist prefers to refer to it). As my symptoms have not improved much and my SIBO is still active, I recently began a protocol to target the bacterial overgrowth known as The Gut Health Protocol TGHP (See SIBO article for more details). TGHP targets the bacterial infection using natural supplements and combines the low FODMAP diet with a ketogenic diet. If a person is known to suffer an autoimmune (AI) condition or similar, then an autoimmune protocol is also advised, as ME has many of the symptoms of an AI condition I am also following this protocol. As a result, the recipes I will be making from now on will be low carb (ketogenic), low FODMAP and AIP! I hope that by sharing them, it will help others who might also be following this combination of elimination diets. If you want to know more about any of these diets then take a look at my ‘health’ section where you will find information on the paleo diet, the ketogenic diet, SIBO and AIP. ## Autoimmune Protocol (AIP) – The Basics https://noodlechips.co.uk/autoimmune-protocol-the-basics — 2016-10-20 ### Auto Immune Protocol (AIP) Diet – A Basic Guide For those of you who are regular visitors to my blog you will know that I recently embarked on something called The Gut Health Protocol (TGHP), tweaking my currently paleo/ ketogenic diet to an Auto Immune Protocol (AIP)and Low Fermentable Oligo-saccharides, Di-saccharides and Mono-saccharides & Polys diet or low FODMAP’s for short! (Yes, it’s a bit of a mouthful!!) The protocol I am following is to treat my Small Intestine Bacterial Overgrowth (SIBO) which is an imbalance in the bacteria and types of bacteria in the gut. If you haven’t already taken a look, you can read my article about it here. TGHP is a basic protocol that is the same for everyone, then you add in and/or tweak certain areas of it to work around your symptoms of SIBO and any other health conditions that you may have. As I have been following the paleo diet for three years now and am still suffering with a range of issues, one of the add-ons that is suggested for those with auto immune conditions, is adapting to an Auto Immune Protocol diet. ### What is Autoimmune disease? It is suggested that there are over 80 different kinds of auto immune diseases and they can affect any part of the body. They tend to be characterised by an under or over active immune system. With an over active system the body may begin producing antibodies that instead of fighting infections, attack the body’s own tissues, (Auto Immune Disease) decreasing the immune system’s ability to fight invaders. The trigger is often unknown but they all lead to chronic inflammation and tissue damage. There is no cure for auto immune diseases but treatment focuses on reducing immune system activity. Dr Sarah Ballantyne A.K.A ‘The Paleo Mom’ has published a number of books on AIP and states that although there is no cure, you can put an AI disease into remission using the right type of diet and supplementing where needed. The differences in conditions are the areas / organs that are impacted on. To give you an example, the first three AI conditions will be explained very briefly. Types of auto immune diseases include: • Rheumatoid arthritis – this impact’s on the joints in the body. Antibodies produced by the immune system attach to the linings of joints. Cells from the immune system can then attack the joints causing swelling, inflammation and pain. • Multiple Sclerosis (MS) – The immune system attacks nerve cells causing symptoms such as pain, weakness, and poor coordination and muscle spasms. • Psoriasis – is an overactive immune system where blood cells (called T-cells) collect in the skin. The over activity stimulates skin cells to reproduce more rapidly producing silvery scaly plaques on the skin. • Lupus • Inflammatory bowel disease (IBD) • Type 1 Diabetes mellitus • Graves’ disease. • Hashimoto’s thyroiditis • Myasthenia gravis • Vasculitis • Coeliac • Alopecia Depending on what website you read depends on whether Chronic Fatigue Syndrome (CFS) and Fibromyalgia are considered auto immune diseases. Some medical sites will suggest that they are not, even though they display many of the symptoms of an AI disease. New research suggests that a condition known as leaky gut (tiny holes in your gut wall) is responsible for all auto immune diseases. Leaky gut has been linked to both Chronic Fatigue Syndrome and Fibromyalgia so it’s possible that following an AIP diet could help reduce the symptoms of these two conditions. ### Leaky Gut The gut wall has been found to produce a chemical knows as zonulin which helps the gut to moderate its environment. Usually the gut wall remains closed and only small molecules such as nutrients are able to pass though the gut lining and into the body. Occasionally the gut wall will open in order to flush out unwanted invaders such as infection in the intestines. However if the cell wall produces too much zonulin, then the gut wall can remain open for some time. This can allow food, bacteria and other debris from your intestines to leak into your body, causing inflammation; this is what’s known as ‘leaky gut’. If the issue isn’t fixed then it becomes chronic and triggers disease. Research suggests that anti- nutrient foods such as grains, gluten and legumes are possible triggers for leaky gut as well as imbalances in the gut bacteria (known as gut dysbiosis). ### How AIP works AIP is a form of elimination diet which looks to remove certain foods and food groups that are known to aggravate the gut, cause inflammation, gut dysbiosis and activate the immune system. The AIP diet is very nutrient dense so although you may be cutting out a wide range of foods, you don’t have to worry that you won’t be getting enough nutrients. By removing certain food groups for a period of time it helps to reduce inflammation in the gut allowing it to heal and symptoms to reduce/ clear. Once a person is feeling well and has had no flare ups, many of the foods that have been avoided are slowly (VERY slowly and one by one) reintroduced. Patients are encouraged to keep a food diary when reintroducing foods and only introduce one food item every 5 days. When a food item is added back into the diet you should allow 72 hours for any symptoms to arise as this is how long it can take for Auto Immune (AI) symptoms to flare up if the food is causing issues. If a food item doesn’t cause any issues then it is safe to add back into the diet, but for the foods that cause any symptoms to return, they are best avoided completely. Some people may find that they can tolerate small doses of certain foods but larger amounts might cause issues. By keeping a food diary and monitoring the amounts when reintroduced this can help you work out the amounts you can tolerate. Ideally there are certain food groups that you should continue to avoid to prevent relapsing / causing your condition to flare up again. Foods that are heavily processed and contain a lot of artificial flavours and colourings, foods that are extremely artificial, products that contain lots of sugar, grains, gluten and certain beans and legumes. It also helps to eat food that is of the best quality such as organic grass fed meats, line caught fish, free range eggs, organic vegetables and fruit and any other ingredients sourced organically. The reason for this is because organic ingredients won’t have been treated with pesticides or chemical fertilisers; animal products won’t have been treated with antibiotic drugs or fed artificial food. An ingredient that is organic tends to be more ethically sourced too. Over all it means that the food you eat won’t be filling your body full of ‘nasties’, which means your gut doesn’t get damaged and your body isn’t filled with unnatural chemicals! ### Going AIP If you are familiar with the paleo diet then you will already be familiar with what kinds of foods that are and aren’t allowed (as well as the reasons for avoiding them!). However if you are new to paleo then it may be a little bit overwhelming as there will be a lot of adaptions to make such as foods to avoid, foods to introduce, how to use these new and possibly unfamiliar ingredients, tips for living your life this way and tips for being organised. In short the autoimmune protocol avoids ingredients that aggravate the gut such as grains, legumes, beans, nightshades (which will be explained below), dairy, eggs, nuts, seeds, foods that contain unnatural (artificial) chemicals and additives. I will give links to the ‘yes – no’ lists so that you can have a look at the full list of ingredients. \*Nightshades or ‘the Solanaceae’ are a family of flowering plants ranging from annual and perennial herbs to vines, shrubs, trees, agricultural crops, spices, weeds and medicinal plants. Many of these contain alkaloids and some are even highly toxic! They commonly include collected and cultivated species including the potato (white), tomatoes, aubergine (eggplant), capsicum including bell peppers and chillies, paprika, pimentos, cape gooseberry and goji berries. The whole list can be found on the [Paleo Mom’s](http://www.thepaleomom.com/what-are-nightshades/) page. It also includes other items that are not food such as ashwagandha (ginseng) and tobacco! As well as removing foods you will be adding in things that you may not be familiar with such as bone broth, organ meats, foods that are fermented / probiotic as well as the more ‘normal’ things such as high quality meat and fish, organic fruit and vegetables. If you are considering going AIP then you need to allow yourself about a week to do some planning, buying in foods so that you are prepared, maybe batch cooking a meal or two and printing off the ‘yes’ ‘no’ lists so that you are familiar with the things you can and can’t have. First of all I recommend doing a bit of reading; The blogs below are ones that I have found particularly useful but you can do a google search and there will be more than enough websites for you to choose from. I currently only have one AIP cookbook as it was what I bought when I first decided to go paleo. At the moment I also have to follow a Low FODMAPs diet, meaning my diet is even more restricted so AIP cook books offer me limited recipes. However, if you are only following AIP then the following books might be worth purchasing based on what I have heard about them. ### Blogs to read [Autoimmune Paleo](http://autoimmune-paleo.com/) [AIP lifestyle](https://aiplifestyle.com/) [The Paleo Mom ](https://thepaleomom.com/) [Phoenix Helix](http://www.phoenixhelix.com/) [Paleo Cajun Lady](http://www.paleocajunlady.com/autoimmune-paleo/) ### Books to buy - The Alternative Autoimmune Cookbook: Eating for All Phases of the Paleo Autoimmune Protocol – Angie Alt - The Paleo Approach: Reverse Autoimmune Disease and Heal Your body (not a cookbook) AND The Paleo Approach Cookbook: A - Detailed Guide to Heal Your Body and Nourish Your Soul – Sara Ballantyne - The Autoimmune Paleo Cookbook Hardcover – Mickey Trescott - The Healing Kitchen: 175 + Quick and Easy Paleo Recipes to Help You Thrive Paperback – Alaena Harber, Sarah Ballantyne - Seven Steps to AIP ### Tips Before you embark on the AIP diet, its best to set a start date and stick to it! Give yourself the time to prepare and you will find it easier to stick with. **Step One** – print out a list of the yes/ no ingredients and keep them in the kitchen for quick reference. It’s also handy to save the yes-no list as a book mark on your computer and on your mobile phone if you have one. That way if you are online shopping or out in a store, you can quickly reference the items you can and can’t have. If internet signal is an issue you can always screen shot or photograph a copy of both lists so that you can call it up when you need it. For those without a mobile try the old fashioned way of keeping a written list in your bag or wallet. **Step Two** – find a few recipes that you feel confident to try; ideally stick to recipes that you may be familiar with such as family classics – Bolognese, roast chicken/meat dinner with veg, meatballs, cottage pie those sorts of things then find an AIP version. Once you have a handful of recipes write down the ingredients that you’ll need to make them. **Step Three** – Do a food shop! Once you have found the recipes you want to make its time to source the ingredients. In the UK online shops tend to have more variety than going into the stores and sometimes it’s cheaper to buy some ingredients in bulk (such as seasoning, meat and cooking oils). If you don’t work weekends then it would be a good idea to plan to get your food shop on a Friday and then spend the weekend organising your fridge and cooking meals. **Step Four** – Cooking/ preparing your meals; Batch cooking is the best way to get ahead with the AIP diet and it makes it so much easier to stay on track. Make up a big pot of a recipe so that when you come to start the diet you have some meals already made up. You could make a batch of cottage pie, cut into portions and freeze some so that you have them for another time (just remember to write the name/ date on them). Soups and stews are also really easy to make especially if you have a slow cooker. If you don’t own a slow cooker it’s really worth investing in one as it will make your life so much easier. Soups and stews can be left cooking while you are at work and are ready to serve the moment you walk through the door! Tip –when batch cooking for the first time, you want to have 2-3 recipes made so that you have a lunch and an evening meal for the first three days as they will probably be the hardest. Breakfasts are usually the trickiest as you are limited to what you can take with you on the go. Some pancake recipes can be made the day before and kept in the fridge, or you can pre-cook meat (slices of ham, homemade sausages or patties) and serve with some sauerkraut (fermented veggies that are naturally probiotic) and olives, or some homemade coconut milk kefir (probiotic yogurt) with some fresh fruit. **Step Five** – You are ready to start eating AIP! To ensure you stay on track plan out the foods you plan to eat for the first week. Draw up a table if you need to, tab the pages of the cook books / print out the recipes and make sure you have everything you need. **Step Six** – Keep a diary; it’s easy to forget all the symptoms that you are suffering, especially once you start to improve so by keeping a diary it helps you to really see how much you are improving (or if not, clues as to why not could be in the diary). **Step Seven** – Keep planning ahead; continue to look for recipes to try because as you become more familiar with this way of eating, you will become more confident at working with the ingredients. If you are not sure how to use a certain ingredient or want tips on how to utilise it then YouTube is a good place to start! Just type in the ingredient or try ‘autoimmune protocol’ and the ingredient and you should get some tips, recipes and information on it. ### Yes-No lists Below are a few websites that have a good list of yes and no foods. Sometimes you will find conflicting information, but as a rule of thumb I tend to check out ‘The Paleo Mom’ first as Sarah Ballantyne is the leading woman for autoimmune and has written a few books about the subject! It’s entirely up to you what information you decide to go with but just remember to note down if any foods give you issues – especially if they are foods that are a grey area! (Maybe foods – see The Paleo Mom link). • The Paleo Mom – http://www.thepaleomom.com/wp-content/uploads/2014/08/Yes-No-Maybe-So-List.pdf • Paleo Cajun Lady – http://www.paleocajunlady.com/autoimmune-paleo/ • Ultimate Paleo Guide – https://ultimatepaleoguide.com/autoimmune-protocol/ • Phoenix Helix – http://www.phoenixhelix.com/2013/06/02/paleo-aip-grocery-list/ ### FODMAPs Finally I want to mention FODMAPs because the subject tends to get mentioned a lot in the AIP and it is closely linked to autoimmune disease. It’s basically another form of elimination diet that people follow to help with certain gut issues (such as SIBO – for more details see my last article). It focuses on removing food groups that are types of sugars that the body finds hard to digest. The types of sugars are broken down into sub groups – fructose, lactose, sugar polyols, fructans and galacto-oligosaccharides (GOS). These sugars are found in fruits (fructose), milk (lactose), sorbitol which is often used to sweeten foods (sugar polyols), onions and garlic (fructans) and legumes such as baked beans (GOS). Some of these foods will be on the AIP ‘yes’ list but a person who is also following a Low FODMAPs diet will have to also eliminate these foods too. A low FODMAPs diet is recommended to those who suffer with Irritable Bowel Syndrome (IBS), but it can be recommended to anyone who is suffering from the symptoms of IBS list (below). Ideally you would want to speak with your doctor first if you are having serious gut issues, so that they can rule out any other causes. Like the AIP diet you follow a low FODMAPs diet for a period of time (until the gut has improved) before reintroducing foods. As foods are reintroduced a person should keep a diary so that they can monitor any symptoms. With FODMAPs you may react to larger amounts of some foods but be able to eat them in much smaller doses. Some people find that they tend to react more to some of the sugar sub groups than others. For example they may not be able to eat any of the foods in the fructans and GOS group, but they may be able to tolerate sugar polyols, fructose and lactose. Foods that are an issue should be avoided completely as they will only continue to aggravate the gut and flare symptoms. ### IBS IBS is a long term condition of the digestive system that is thought to be related to increased sensitivity in the gut and problems with food digestion. Symptoms can differ from person to person as can the severity. It tends to first develop in people between the ages of 20 – 30 years old, affecting twice as many women as it does men. There is no cure although medication can be used to help with the pain and discomfort. Patients of IBS are encouraged to reduce the amount of fibre in their diet, take regular exercise, reduce stress and identify foods that trigger their symptoms! Symptoms Include; • abdominal (stomach) pain and cramping, which may be relieved by having a bowel movement • Occasionally experiencing an urgent need to go to the toilet • Feeling like you haven’t fully emptied your bowels after going to the toilet • Bloating and swelling of the stomach • Passing mucus • Excessive wind (flatulence) • Diarrhoea • Constipation Additional Issues such as • Lethargy (lack of energy) • Feeling sick • Back ache • Bladder problems such as waking in the night and needing to urinate; difficulty emptying the bladder, in server cases incontinence • Pain during sex (Dyspareunia) • Some people may suffer depression and / or anxiety ### References Dr Sara Gottfried MD – Is the autoimmune protocol necessary- http://www.saragottfriedmd.com/is-the-autoimmune-protocol-necessary/ Dr Chris Kresser – https://chriskresser.com/5-steps-to-personalizing-your-autoimmune-paleo-protocol/ Fasano, A., 2Sonulin, regulation of tight junctions, and autoimmune disease,” Annals of the New York Academy of Sciences1258 (2012) : 25-33 – https://www.ncbi.nlm.nih.gov/pubmed/21248165 NHS; Irritable Bowel Syndrome – http://www.nhs.uk/Conditions/Irritable-bowel-syndrome/Pages/Symptoms.aspx Office on Women’s Heath; Auto Immune Diseases Fact Sheet- https://www.womenshealth.gov/publications/our-publications/fact-sheet/autoimmune-diseases.html#a The Paleo Mom; The auto immune protocol – http://www.thepaleomom.com/the-autoimmune-protocol/ The Alternative Daily; Leaky gut causing chronic fatigue – http://www.thealternativedaily.com/leaky-gut-causing-chronic-fatigue/ University Health News; 5 top reasons you might have leaky gut syndrome and feel tired all the time or have depression symptoms- http://universityhealthnews.com/daily/energy/5-top-reasons-you-might-have-leaky-gut-syndrome-and-feel-tired-all-the-time-or-have-depression-symptoms/ ## SIBO – A Basic Guide https://noodlechips.co.uk/sibo-a-basic-guide — 2016-10-19 **SIBO – A Basic Guide** For the last month or so I have been reading and looking into something called Small Intestine Bacterial Overgrowth or SIBO for short. You see back in 2014 I was (privately) diagnosed with it and I have been taking antibiotics combined with two ways of eating (paleo and ketogenic) to help manage/ combat the symptoms. Unfortunately it hasn’t been enough to clear up the overgrowth and as a result I have been suffering. I have been back and forth to my GP who have told me that it’s IBS and there is nothing I can do about it! After trying to manage the symptoms by myself, I returned to my GP who referred me and I underwent a procedure known as a flexible Sigmoidoscopy; due to intolerance’s to the ingredients in the prep sachet’s, I was unable to have a full colonoscopy which was what I had originally been referred for!. From my research and experience it seems that the NHS don’t really do much for the treatment of IBS symptoms and their SIBO treatment is limited. Other than prescribing antibiotics (for SIBO) which can often aggravate it, or giving relaxant medication to help with the pain/ inflammation (for IBS) they don’t actually TREAT the underlying problem! As my SIBO was discovered through private testing, the NHS won’t accept the diagnosis. As a result I decided it was time to up the tempo and aim to target the SIBO all guns blazing (so to speak!). **What is SIBO** The small intestine is part of the digestive system, connecting to the stomach and large bowel. Its main function is to digest and absorb food into the body. Food empties from the stomach into the first part of the small intestine known as the duodenum; the food makes its way through the jejunum (the second part of the small intestine) and into the third and final part known as the ileum, which then empties undigested food into the large intestine (also known as the colon). The gastrointestinal tract is the whole system in your body that works together to digest food and it (normally) contains bacteria; the number of bacteria is at its highest in the colon and at the least in the small intestine, the types of bacteria also differ from one organ to the next. SIBO is when there are abnormally large numbers of bacteria in the small intestine and the types of bacteria are more like the ones found in the colon. Usually the gastrointestinal tract (a muscular tube), moves food through the small intestine and into the colon; However its thought that if this system is interrupted/ slowed and the gastrointestinal tract isn’t as active as it should be, it can allow bacteria to stay longer in the small intestine and multiply. It’s also thought that the lack of activity can allow bacteria to spread backwards from the colon and into the small intestine. **What causes it?** There are a whole range of reasons for the normal activity of the gastrointestinal tract to slow down and they are:- •Recent antibiotic use – antibiotics can interfere with the levels of bacteria, leaving the gut susceptible to colonisation by pathogenic bacteria •Proton pump inhibitors PPIs can reduce stomach acid and impact on the bacterial growth in the stomach •Neurological and muscular diseases can alter the normal activity, for example Diabetes mellitus damages the nerves that control the intestinal muscles and Scleroderma which damages the intestinal muscles directly. •Partial or intermittent obstruction in the SI, obstructions include things such as adhesion’s or scarring from past surgery (e.g. Crohn’s disease) •Diverticuli – small pouches in the small intestine can allow bacteria to multiply •Alcohol consumption •NSAIDS such as ibuprofen can damage the intestinal wall •Chronic pancreatitis •Poor diet – bacteria love carbohydrates and sugar •Lactose intolerance •Malabsorption disorders such as fructose or glucose malabsorption •Coeliac disease •Food poisoning **What are the symptoms?** The symptoms of SIBO are often the same as that for intestinal candida infection and many other gut issues such as IBS; the most recent research even suggests that as many as 50% of those diagnosed with IBS may actually have SIBO! (Shocking huh?!) Symptoms include Excessive fullness after a meal Gas/ bloating Weakness Indigestion Abdominal pain Constipation Cramping after meals Diarrhoea Abdominal fullness Flatulence Fatigue Research also suggests that those with SIBO tend to have secondary conditions such as:- Rheumatoid arthritis Fibromyalgia Magnesium deficiency Folate/ iron/ B12/ fat soluble deficiencies Carbohydrate and protein mal-absorption Rosacea Weight loss When an overgrowth is prolonged and severe, the bacteria can interfere with digestion and absorption of food leading to deficiencies of vitamins and minerals. It can cause patients to lose weight, suffer with pain and fatigue – symptoms not directly thought of as gastrointestinal. When bacteria digest food in the intestine they produce gas which can cause bloating and distension which can cause abdominal pain; increased gas causes flatulence. The bacteria convert food into substances that are toxic to the inner lining of the SI and colon, causing diarrhoea. **Methane or hydrogen?** As if it’s not complicated enough, research indicates that depending on the type of organisms that dominates your overgrowth, depends on what type of SIBO you suffer!! SIBO can be methane producing or hydrogen producing. If you suffer diarrhoea it’s likely you have methane producing bacteria, this is referred to as SIBO-D, the D is for diarrhoea; if you suffer from constipation it’s likely to be archaea (which will be explained below) as they feed off hydrogen. This is called SIBO-C, the C is for constipation. Archaea were once thought to be a type of bacteria but they are actually a single cell organism which lacks a nucleus, has no membrane bound organelles and are what’s known as a prokaryotes. In a healthy gut, food is broken down and absorbed into the blood through the small intestine wall; however if you have a bacterial overgrowth, high levels of bacteria cause unabsorbed carbohydrates in foods to ferment before they can be broken down. This fermentation causes a by-product called hydrogen gas. The bacterial overgrowth also produces toxins that irritate the gut lining which is what causes diarrhoea. However, if you have archaea in your gut it’s a different story! You see when you eat fibre, the bacteria in your gut starts to ferment it. The process of fermentation produces hydrogen and archaea feed of the hydrogen, then produce methane as a by-product. The methane has a number of negative effects on the body, constipation being the one, which is why archaea SIBO is known as SIBO-C. It’s pretty complicated because bacterial overgrowth = Hydrogen = archaea = methane gas. So it’s a little bit like the chicken and the egg – it’s hard to know which one came first. It can help to know which type of SIBO you are suffering from because treatment can differ between the two types; however in a recent post by Dr Chris Kresser, he suggests the best treatment is to aim to remove both archaea and the bacteria from the SI to gain the best results. **Testing** Lactulose Breath Test This type of testing for SIBO requires a simple and non-invasive breath test that measures hydrogen (H) and methane (M) gas that is produced by the bacteria in the small intestine (humans don’t produce M or H). Patients will usually follow a 1-2 day preparatory diet that aims to remove as much of the food that would feed the bacteria. On the day they will have a baseline breath test, then given a sugar solution drink of glucose (or lactulose). Humans can’t digest or absorb lactulose, only bacteria have the right enzymes to do this. Their breath is then measured to see if they react to the sugary drink. If there is an overgrowth the breath test will show hydrogen and/or methane. The way it works is that gas is diffused into the blood then the lungs where it is expelled in the breath. This type of test is useful as it can diagnose an overgrowth in the distal end of the small intestines however the disadvantage is that it is not as accurate as a glucose breath test. Glucose breath test This test is more accurate and successful in diagnosing proximal overgrowth. The disadvantage is that it can’t diagnose distal overgrowth occurring in the latter 17 feet of the small intestine which is thought to be more common. Both humans and bacteria absorb glucose and in humans it is usually absorbed within the first three feet of the small intestine. If hydrogen and/ or methane gases show during this breath test it’s a reflection of an overgrowth in the proximal / upper end of the small intestines (within the first 2 feet). This test can be carried out at home or in a clinic and is usually performed after a 1 day special diet and a 12 hour fast. Digestive Stool Analysis Testing I personally had a comprehensive digestive stool analysis taken which picked up my small intestine bacterial overgrowth. It was done through my private specialist doctor who also interpreted the results for me. The lab that was used was [Genova Diagnostics Europe](https://www.gdx.net/uk/). They also test for parasites too. I know that they send out test kits (you will have to contact them directly for prices), but if you decide to take this option, you will need to find a doctor who will interpret the results for you – unfortunately the NHS won’t do this for private test results! **Treatment** This is the tricky part because the NHS has a different approach to say private or holistic doctors. Information suggests that they usually look to find what might be causing it, e.g. is a person producing enough acid, do they have Crohn’s or have they had surgery. However NHS testing can be limited they might not be able to find out the reason. If the cause is identified and it’s possible, it will be corrected and they will use antibiotics to help reduce the numbers of bacteria. To help prevent resistance or side effects antibiotics will be rotated (also pulsing with four weeks on, four weeks off). They may refer a patient to a dietitian as they recommend a diet change such as reducing carbohydrates. Holistic and Private Doctors may use a variety of the following:- **Diet** – Most private / holistic doctors will recommend a diet change; this can be a combination of elimination diets to help identify which foods may be adding to your issue. Some foods are inflammatory and can aggravate the problem and diets such as clean eating (removing junk foods, foods which are damaging to the gut or are carby/ sugary and likely to feed the problem) or low carb/ ketogenic diets can help reduce carbohydrate foods. **Digestive supplements** –If a person has low stomach acid then it would be likely that digestive enzymes, bile acids or supplements such as Betaine HCL would be recommended to help to gut to digest foods properly. Take a look at this [article](http://earthwisevitamins.com/literature/Digestive%20Enzymes.pdf) which explains this in more detail. **Supplements** – there are many supplements about that can be taken to help SIBO, they range from those that help to fight the bad bacteria, those that help promote the good gut bacteria, those that feed the good bacteria, those to help increase gut mobility and those that help fight other issues that may be contributing such as yeast/ candida. Below are just a few examples that I have read about:- **5-HTP** is recommended for a short period to help serotonin levels in the gut, but they shouldn’t be taken if you take medications that modulate serotonin (such as those used to help mental health issues). **Triphala** is an Ayurveda herb that helps increase gastric emptying, gut peristalsis, and increases gut muscle tone. **‘Kill’ supplements** such as cinnamon oil, oregano oil, allicin (garlic extract) and olive leaf extract. I came across many of these when looking at natural treatments for Lyme and they tend to be used as they are a lot kinder on the stomach and aren’t as detrimental as antibiotics. They have natural antibacterial properties and some of these choices don’t kill the good bacteria – only the bad. Olive leaf extract and oregano oil do however kill some of the good bacteria so when considering them for treatment you may want to do a bit more reading. **Fermented foods** – these can help establish a good environment in the good for the types of bacteria that we want also making it inhospitable to those we don’t! **Probiotic’s** – they help the ‘good guys’ to flourish, it’s always worth investing in a good quality product rather than a cheap one. Also check how well the probiotic performs – research has shown that some (even big brand) probiotics don’t reach the gut alive or they are lacking in the number of bacteria they boast to have. This [article](http://www.dailymail.co.uk/health/article-2089942/Think-youre-bloated-IBS-It-just-Small-Intestinal-Bacterial-Overgrowth-easier-manage.html) will help give you some brands to chose from. **Soluble fibres** – these are extremely important as they help to feed the bacteria that we want to keep. **The Gut Health Protocol** Just a few weeks ago I came across a book called ‘The Gut Health Protocol’ (TGHP); I had downloaded it onto my kindle and it was so good that my husband ended up buying me a hard copy. It’s full of information on gut health and the ways to treat it giving a natural approach to healing SIBO, intestinal candida, GERD, gastritis, Helicobacter Pylori (H.Pylori), leaky gut, histamine intolerance and Eczema (to name a few!). The unusual thing is that this book is not written by a doctor but by a man who suffered for years with gut issues and ended up self-treating. Now I have to add that although it’s not written by a medical practitioner It IS jam-packed with research and it even includes all the links to the research that the book is based on. John Herron who wrote the book calls himself a ‘meta- researcher’ – he trawls through all the research studies/ journals , reading them, digesting them (‘excuse the pun!) and then explaining what they mean/ what their outcomes were. To give you an idea of how much background work has been done, the book includes over 1,200 published scientific studies! The book includes information on SIBO (types D and D), Intestinal candida, ileoccal valve, fructose malabsorption, leaky gut, GERD, acid re flux, heartburn, Helicobacter Pylori, IBS, constipation, Inflammatory bowel disease, Histamine Intolerance (HIT); It also discusses the types of diets that are useful for these conditions, the types of supplements that can be used for the various symptoms (many people with SIBO will also have other issues like intestinal candida or histamine issues). This book gives you all the information you need to treat the various issues that you have. **The protocol** TGHP is basically a three stage protocol;- 1\. Kill off the bacteria/yeast that you don’t want 2\. Help heal the gut 3\. Maintain good gut health. It has a basic protocol to follow which you follow and adapt to work around your issues/needs. Firstly there is the diet – a low FODMAP and low carb diet is recommended as part of the basic protocol, but if you have other issues such as an auto immune condition like I do, you would also follow an AIP diet (auto immune protocol). Then there are the ‘kill’ supplements; there is a list of 14 different ones to choose from. These will also be based on your needs, for example some of the supplements can cause issues with some people especially if they have histamine intolerance. By having a variety to choose from it means you can pick which of the ones suit you the most. John explains each and every supplement in the book so you know the pros/ cons of each one. Also during the kill stage, depending on your gut issues you may need to add in further supplements to help kill other pathogens that may be at work. For example, if you also suffer from intestinal candida or parasites, then you will need to add in supplements to help kill these off too. Again, you don’t have to do any guess work; the book lists all the supplements that are recommended for each issue. All you do is pick which ones you think will suit you best. Once you have completed the kill stage, you then move on to the heal stage where you start to take supplements to help heal the gut and to help the good bacteria to flourish. Again, it talks you through each step and explains each supplement recommended. The final stage is what you have to do to maintain a healthy gut and prevent your gut from relapsing or regressing to its previous state which allowed the bacterial overgrowth to occur. To help you on your journey there is a Facebook group dedicated to the book that you can join. Its run by John himself and he is on hand to answer any questions you may have. You can join the group even if you haven’t bought the book, but in order to follow the protocol you need to buy it! Now I haven’t read the WHOLE book but I have read over half of it and as a result of reading it, I am now following the protocol suggested in the book. As I have auto immune issues I am also following an AIP diet (in addition to being ketogenic), as well as being Low-FODMAP as the book suggests. I will try to keep my blog updated on how I get on with this protocol but for the most up to date information including recipes, meal ideas and general day to day keeping’s you can follow me on [Instagram](https://www.instagram.com/noodlechips.uk/), [Facebook](https://en-gb.facebook.com/Noodlechips.uk/?ref=page_internal) or [Google Plus](https://plus.google.com/+EmmaNoodlechips). As a result of starting this protocol I will be sharing two more posts that are related, one will be about the Auto Immune Protocol diet (AIP) and another for the Low FODMAP diet. **Please Note** I have tried to be as accurate as possible with the information I have provided, but I am not a medical professional therefore I would always advise you to seek medical advice if you are suffering from any of the mentioned conditions / having other issues. I share my experiences in order to help others who may be going through similar experiences. I have listed below the websites and literature that I used to help me understand SIBO – you may find them useful too. **Information Sourced** The gut health protocol, John Herron, Second Edition – Available from [Amazon](https://www.amazon.co.uk/Gut-Health-Protocol-Nutritional-Intestinal-ebook/dp/B00VCP5PKW) (UK and [Worldwide](https://www.amazon.com/Gut-Health-Protocol-Nutritional-Intestinal/dp/1535581220)) Chris Kresser – SIBO and Methane – whats the connection? > [RHR: SIBO and Methane—What’s the Connection?](https://chriskresser.com/sibo-and-methane-whats-the-connection/) Daily Telegraph – Probiotics – how each fared and what they contain http://www.telegraph.co.uk/news/health/news/11091887/Probiotics-how-each-fared-and-what-they-contain.html Fix your gut – SIBO methane or hydrogen dominant, what’s the difference > [SIBO: Methane or Hydrogen Dominant, What Is The Difference?](http://fixyourgut.com/sibo-methane-or-hydrogen-dominant-what-is-the-difference/) Genova Diagnostives Europe – https://www.gdx.net/uk/ Genova USA – https://www.gdx.net/ Hollywood Homestead – treating SIBO (part 6), Hydrogen Vs Methane SIBO > [Treating SIBO (Part 6): Hydrogen vs. Methane SIBO](http://www.hollywoodhomestead.com/hydrogen-vs-methane-sibo/) Huntington College of Health Sciences – Digestive Enzymes http://earthwisevitamins.com/literature/Digestive%20Enzymes.pdf Jill Carnahan – 6 signs SIBO might be root cause of IBS > [6 Signs That SIBO Might be the Root Cause of Your IBS](http://www.jillcarnahan.com/2014/05/16/6-signs-sibo-might-root-cause-ibs/) SIBO Testing – http://www.siboinfo.com/ The Daily Mail – Think you’re bloated, IBS http://www.dailymail.co.uk/health/article-2089942/Think-youre-bloated-IBS-It-just-Small-Intestinal-Bacterial-Overgrowth-easier-manage.html The Gut Health Protocol > [Summary of “The Gut Health Protocol”](http://www.theguthealthprotocol.com/wp/summary_gut_health_protocol/) WebMD – digestive disorders, small intestine bacteria SIBO http://www.webmd.boots.com/digestive-disorders/small-intestinal-bacteria-sibo ## Paleo Prawn Paella – Low Carb and Whole 30 https://noodlechips.co.uk/paleo-prawn-paella-low-carb-and-whole-30 — 2016-08-25 I’ve never actually tried real paella – the rice kind, let alone made my own. Whattt??? I know, it should be a crime or something. However after trying ‘fake’ paella e.g the cauliflower rice kind, I really don’t know how I went without. Although there’s no rice, I honestly don’t think you will be disappointed with this version. Its full of flavour and can be just as fancy pants as the original. My husband has tried the ‘real’ stuff and said that he actually prefers the cauliflower rice kind, because (in his words) “its lighter and you aren’t left feeling bloated and full up after a few bites, like you are with the rice kind”. This recipe is based on Madeleine Shaw’s Seafood Cauliflower Paella from her book ‘Ready Steady Glow’. As with many of the recipes I come across, I had to tweak it in order to make it lower in carbs. The more times it has been cooked, the more I have played about with flavour. **Whole 30 Compliant** I have made this dish with a variety of seafood (fresh squid, mussels), with fancy pants Tiger prawns (with their heads still on), with chicken and king prawns, with chorizo and without. All have worked really well but I am giving you the recipe for the chicken and prawn version. In order to make it Whole 30 compliant you will need to either leave out the chorizo (which wont impact on taste – i’ll explain in a bit), or make sure that you use chorizo that is whole 30 compliant. If you leave out the chorizo I would suggest adding in extra seasoning – which is what I do. It’s entirely up to you what you add but if you want an example I would say add in some sweet paprika, extra garlic, chipotle flakes, chilli flakes and just a pinch of cumin. Servings wise you’ll get 5 decent portions out of it (based on the measurements below). I haven’t yet tried freeing a portion, simply because I don’t like the way cauliflower rice freezes. It ends up being quite watery and you have to allow it to drain, then cook longer. If you were to freeze it, I would suggest baking it in the oven to reheat, as the longer cooking period should help cook out some of the moisture. **Macros** Total carbs 12.6g Fiber 3.7g Net carbs 8.9g Protein 33.6g Fat 14.3g Kcals 311 **Servings:** 5 ### Ingredients - 250 g Chicken Stock ((e.g. bone broth or fish stock)) - 1 tsp Saffron - 1 Tbsp Coconut oil - 130 g Onion - 2 Garlic Cloves - 1 Small Sweet Red pepper ((Or bell pepper - diced)) - 1 tsp Paprika - 150 g Cherry tomatoes - 310 g Tinned tomatoes - 10 g Chilli (or chilli flakes) - 2 Tbsp Lime Juice - 10 g Parsley - 280 g Raw Jumbo Prawns - 1/2 tsp Pink Himalayan rock salt - 10 g Chorizo - 200 g Chicken breasts - 450 g Cauliflower - 180 g Small prawns ### Instructions 1. In a blender blitz the cauliflower until it resembles rice like grains. Place aside until needed . 2. In a small saucepan heat the chicken stock with the saffron on low for about 5 minutes to allow the flavours to release. 3. Dice the onion and chop the garlic. If using chorizo either cut into slices or dice into small chunks (whichever you prefer). 4. In a paella pan (or a large frying pan) heat half of the coconut oil then add in the onion, garlic and chorizo. Cook for about 5 minutes or until the onions have softened. 5. Pour the chicken stock /saffron mix into the onions, add in the cauliflower rice, the chilli, paprika, lime juice and cook for about 10 minutes on low to allow the flavours to infuse and the liquid reduce. (If you are leaving out the chorizo, add in the extra seasoning here). 6. Add in the tinned tomatoes, the cherry tomatoes and the red bell (or sweet) pepper and season with the salt. 7. Continue to cook on low, stirring often so that it doesn't stick. 8. Dice the chicken breast. Heat the rest of the coconut oil in a pan and seal the meat (5 minutes). When the meat is browned, add it (and any juice) into the paella mixture. 9. Cook the paella mixture until the liquids reduced (10 minutes). Just before serving add in the prawns (or seafood) and parsley and cook for a further 8 minutes (or until all the fish has cooked through). Ensure you stir the mixture so that you cook the prawns / seafood throughout. 10. When the fish is cooked, serve immediately. You can sprinkle some fresh parsley or lime juice on the top if you wish. **Course:** [Main Dish](https://noodlechips.co.uk/tags/main-dish) · **Cuisine:** [Spanish](https://noodlechips.co.uk/tags/spanish) ## Dairy Free Cloud Bread and Hot Dog Rolls https://noodlechips.co.uk/dairy-free-cloud-bread-and-hot-dog-rolls — 2016-08-11 Perfect for bacon sarnies too!! For those of you who already know, I have already shared this recipe on both my Noodlechips [Facebook page](https://en-gb.facebook.com/Noodlechips.uk/) and my [Instagram](https://www.instagram.com/noodlechips.uk/) but I’m sharing it here too because social media can make it more difficult to search for recipes. Having it here will make it more accessible and easier to save. Now there are plenty of cloud bread recipes about, I know because I have seen them but the problem for me was that I can’t do dairy and all the recipes I found used cream cheese and or whey protein powder. I did a bit of experimenting to see if I could make them suit my diet. Sometimes when I take a recipe and try subbing the ingredients they don’t always work 🙁 luckily for me this one did (Yay – mini celebration dance). The original recipe that I tweaked was from [The sugar free mom](http://www.sugarfreemom.com/recipes/low-carb-cloud-bread-hot-dog-rolls/). I did a straight up weight for weight swap using 70% coconut milk in place of the cream cheese and I used egg white powder in place of the whey powder. I also made a batch using beef isolate protein powder in place of the whey and that also worked but I preferred the consistency of the egg white batch. Now the type of dish you use will depend on how your rolls turned out. For my first batch I used a deep but small pan so the ‘bread’ was more roll like and fuller. But the second time round I used a larger pan so the ‘bread’ turned out much flatter. I preferred the flatter version because it made the easier to eat hot dogs in as they wrapped around the sausage without meeting in the middle, giving you space for condiments and onions and making them less messy. The thicker version was better for cutting through the middle and filling like you would a sandwich. I managed to get 12 rolls/ wraps out of the recipe. They do keep for a few days in the fridge but these days I tend to halve the recipe and just make 6. If you decide to make them thicker you will get less servings – just bear this in mind when working out your macros. You could try using bun moulds if you wanted them for sandwiches but I haven’t actually tried it myself. Taste wise they don’t taste of very much. On their own they taste a bit like an omelette but when filled with food the flavours take over so you it’s more like a vehicle for transporting food to your mouth! I like them because they are mega low carb (so you can have two at a time of you wanted) and they don’t add any flavour to the food. For me a hot dog just isn’t a hot dog without a roll so it fills that requirement, but if you also feel like you are missing out on sandwiches or rolls then it’s worth giving these a go – If you can do dairy then check out the original recipe (link above). **Macros** – 12 slices Total Carbs 0.98g Fiber 0.1g Net Carbs 0.97g Protein 6.8g Fat 5.4g Kcals 79.9 The perfect low carb hot dog – Enjoy! **Servings:** 12 ### Ingredients - 6 Large Eggs (Seperated) - 50 grams Egg White Powder ((1/2 Cup)) - 170 grams 70% Coconut Milk - 1/2 Tsp Cream of tartar - 1/2 Tsp Baking powder - 1/4 Tsp Pink Himalayan rock salt - 1/4 Tsp Garlic powder ### Instructions 1. Heat oven to 300'C/ 150'F. Either line the dishes you are using or grease well with coconut oil. 2. Not including the tartar, mix the rest of the dry ingredients together and place aside. 3. Add the tartar to the egg whites and whisk until stiff peaks then set aside. 4. Mix the egg yolk and coconut milk together using a hand whisk until combined. 5. While still whisking, slowly sprinkle the dry ingredients into the egg yolk and coconut mix until it's all incorporated. Be careful not to get lumps - if this happens you will need to sieve the mixture before continuing on to the next step. 6. Fold the egg whites into the (coconut milk/ yolk) mixture carefully as not to deflate the egg whites. 7. Pour the mixture into a very large rectangle dish or two smaller dishes (ideally rectangle shaped). Cook for 35 minutes or until a toothpick inserted comes out clean. 8. When done, allow to cool for about 10 min them remove from the dishes. You may need to use a burger flipper to help get them out. 9. Slice into even pieces 10. To give them a crusty bread like texture warm them in the oven or toaster before serving or dry fry them (no oil) in a skillet or frying pan for a minute or two. Enjoy! 11. Once cooled keep in the fridge. **Course:** [Side](https://noodlechips.co.uk/tags/side) · **Cuisine:** [English](https://noodlechips.co.uk/tags/english) ## Paleo Sweet Pulled Pork https://noodlechips.co.uk/sweet-paleo-pulled-pork — 2016-07-16 This is another recipe that I feel kind of bad about calling a recipe because it’s not really difficult or something that someone couldn’t fathom out for them self! However I am sharing it as it would be useful to those who are new to paleo; When you make the switch eating this way it can be really daunting especially if a person is used to jar marinades and sauces. This ‘recipe’ should take the guess-work out and give you the building blocks to cooking paleo and low carb. **Sweeteners** If you are not low carb, then you could easily switch the erythritol for another type of sweetener or even use honey. You will need to reduce the amounts though as erythritol isn’t that sweet so I would suggest halving the sweetener if using honey or sugar and maybe reducing by 1/4 if using xylitol or coconut sugar. **Macros** The macros are based on 8 servings but it will depend on the amount of meat used. I forgot to make a note of the size of my joint but as it was in my meat box ([From The Well Hung Meat Company](http://www.wellhungmeat.com/)) I know it was about 1.8kg! **Seasoning with Meat** Total Carbs 1.1g Fiber 0.19g Net Carbs 0.95g Protein 39.2g Fat 42.6g Kcals 556 **Seasoning Only** – 8 Servings Total Carbs 1.1g Fiber 0.19g Net Carbs 0.95g Protein 0.45g Fat 2g Kcals 23.9 **Serving Suggestions** Want something to serve this with then take a look at my [coleslaw](https://noodlechips.co.uk/paleo-coleslaw) recipe or for sauces and dips you could serve it with dairy free [tzatziki](https://noodlechips.co.uk/dairy-free-tzatziki-and-paleo-mayo) or [spicy sriracha mayo](https://noodlechips.co.uk/spicy-sriracha-mayo)! **Servings:** 8 Servings ### Ingredients - 1 Pork Shoulder Joint ((Approx 1.5kg - 1.8kg)) - 60 grams Erythritol (Powdered) - 4 Garlic Cloves - 4 grams Sage - 1 Tsp Oregano - 125 Ml Bone broth (or 1/2 Cup) - Pinch Cayenne pepper - 1-2 Tsp Pink Himalayan rock salt - 1 TBSP Extra Virgin Olive Oil ### Instructions 1. In a small bowl combine 1 tsp of salt, the oregano, the cayenne pepper, erythritol, the chopped sage, and the olive oil. Stir to combine. 2. Using a sharp knife, carefully poke a few holes all over the joint. Then peel and slice the garlic into slithers. Poke slithers of the garlic into the holes in the meat, pushing the garlic in until it can't be seen. 3. Using your hands rub the seasoning mix over the meat focusing on the top part of the joint (the fatty bit). 4. Place the meat in the slow cooker with the fat side down. Pour in the bone broth. (I used frozen cubes of bone broth) 5. Leave the slow cooker on low and cook for about 6 hours. Alternatively turn on high and cook for 4 hours. If you want to make the crackling to serve at the same time as the meat then go to number 7 and then follow the instructions for the crackling (listed below) - taking the fat out of the slow cooker 1 hour before the meat is done. 6. When the slow cooker has finished (High 4 hours/ low 6 hours), using oven gloves take the dish out of the slow cooker and place on a chopping board or heat safe surface. 7. Turn the meat around (be careful as it will be hot) and using tongs peel off the top layer of fat and place on a small baking tray fatty side down. Sprinkle with the remaining 1 tsp of salt 8. Take two forks and carefully pull the meat apart, until it is all shredded then stir about so that any sauce in the bottom of the dish gets evenly distributed over the meat. Serve with some salad and coleslaw or in a paleo wrap with guacamole - yum! 9. Heat the oven to 220'C (428'F) or as high as you can. 10. Place the baking tray with the fat on into the oven and cook for about 30-40 minutes. 11. When it is ready take out the oven and allow to cool. When cool enough to handle cut into strips using meat scissors or a sharp knife. 12. Serve on the side with the pulled pork or keep in an air tight container in the fridge to munch on when you want! **Course:** [Main Dish](https://noodlechips.co.uk/tags/main-dish) ## Paleo Ginger Snaps https://noodlechips.co.uk/paleo-ginger-snaps — 2016-07-16 If only blog posts could be live – ha, well maybe not, because although you would be able to see me munching on one of these amazing ginger snaps you would also see that I’m still in pajamas and my hairs a state – eeek! … Anyway, on to the good stuff. These came about after I made a recipe from Carolyn from [I dream all day about food](http://alldayidreamaboutfood.com/) (if you haven’t checked out her blog yet then make sure you do as its AWESOME!). The recipe I made was coconut almond crisps and they reminded me a little bit of brandy snaps which I used to eat as a kid. Although they were really nice (for me) they just didn’t have a strong enough taste (I’m a funny onion when it comes to flavour). They had and amazing ‘snap’ when eaten from the fridge so I thought they would be great as a ginger snap as it had the perfect texture. After three bakes and two tweaks I managed to get what I think is the perfect ginger snap. I keep and serve mine from the fridge, however I took a few out and left them on the side for about an hour and they kept their ‘snap’ so they are still good if left out for a while. Just be mindful that if you take them with you in your bag they will get hot quicker (but yes, they do still taste great when squishy ha!). **Macros** The macros are based on making 24 small cookies, but you could easily make them a little bigger if you wanted to. Total Carbs 2.2g Fiber 0.69g Net Carbs 1.5g Protein 1.1g Fat 5g Kcals 57 **Servings:** 24 ### Ingredients - 75 grams Palm Shortening (or slightly under 1/2 Cup\* (see notes below)) - 90 grams Erythritol (Powdered) (or 1/3 Cup) - 65 grams Almond Flour (or 1/2 cup ) - 35 grams Desiccated coconut (1/3 Cup + 1 TBSP) - 2 TBSP Flaked almonds (Chopped or slithered) - 24 g Black Molasses (or 4 Tsp level) - 2 grams Xanthan Gum (or 2 Tsp (Sub 1 Tbsp Ground Chia Seed)) - 1 Tsp Vanilla - 12 grams Ginger powder (or 1 TBSP heaped) ### Instructions 1. Heat the oven to 170'C (338'F) and allow to warm up. While still cold, take out one of the metal oven racks and place on the side. Cover with a piece of grease proof paper or a silicon mat. 2. In a bowl add the almond flour, desiccated coconut, ginger and vanilla (if powdered). Stir to combine. 3. Measure out the xanthan gum and place in a small bowl ready to use next to a whisk by the hob top (where you will be heating the palm shortening). 4. In a saucepan combine the palm shortening, molasses and the powdered erythritol. Place over a low heat and stir to combine. Once the shortening is liquid leave for a few minutes (but keep watching), then when it starts to bubble/ go foamy take off the heat and using the whisk stir in the xanthan gum. 5. Add the almond flour mix into the palm shortening mixture and stir to combine. If using liquid vanilla add it in here. 6. Spoon heaped teaspoons of the mixture onto the grease proof paper and shape into circles. Try to leave 2 finger spaces between them as they will spread during cooking. 7. You can cook these on two sheets (one above the other) or cook them in batches of 12, cooking one batch at a time - both methods worked when I tried them. 8. Place in the oven and allow to cook for about 6 minutes or until they turn brown - this won't take long!. 9. Once cooked, using oven gloves remove the rack from the oven and place onto the side (To protect the work surface you can place on to a chopping board or 2 tea towels). Allow to cool. Once its cool enough to touch, gently slide the grease proof paper off the rack and onto a flat surface. 10. If you want to speed up the process you can place the cookies into the freezer to firm up. To do this place a piece of foil over a small chopping board or tray. Move the foil covered board close to the grease proof paper until they are overlapping (the paper over laps the foil). Slide each cookie carefully onto the foil. When they are all on the foil, place the board in the freezer for about 15 minutes to allow the cookies to firm up. 11. Alternatively allow to cool at room temperature for about 30 minutes. 12. Once cooled, place in an airtight container and keep in the fridge. 13. They will last about a week in the fridge but only if you don't scoff them all at once - ha! **Course:** [Sweets](https://noodlechips.co.uk/tags/sweets) ## Fragrant Tabbouleh with Pistachio and Pomegranate https://noodlechips.co.uk/fragrant-tabbouleh-with-pistachio-and-pomegranate — 2016-07-16 **Paleo, ketogenic (low carb) and Whole30** I had never heard of tabbouleh until I followed a recipe in the Hemsley and Hemsley ‘the art of eating well’ cook book (which I have reviewed [here](https://noodlechips.co.uk/hemsley-hemsley-the-art-of-eating-well-cookbook-review)). I didn’t even know what it was supposed to be made with, so I decided to consort good old google to find out. Traditionally it’s a Middle Eastern dish that is made with bulgur, onion, tomatoes, mint and parsley and is considered to be a salad. The Levantine Arabic ‘Tabbule’ is derived from the Arabic word ‘Taabli’ meaning ‘seasoning’. I found lots of different recipes including rice, bulgur wheat and couscous and I realized that it could be pretty much whatever I wanted it to be, but to keep it authentic I used the traditional ingredients with middle eastern seasoning. **Macros** – 5 Servings Total Carbs 8.9g Fiber 3.2g Net Carbs 5.7g Protein 2.9g Fat 7.7g Kcals 106 **Final note** – I have tagged this recipe as Whole30 as its compliment with the whole 30 program. It is simple, unprocessed food with no added sugars, grains or legumes. **Servings:** 5 ### Ingredients - 400 grams Cauli Rice - 30 grams Spring onion - 80 grams Cucumber - 70 grams Cherry tomatoes - 3 TBSP Mint - 1 1/2 TBSP Parsley - 2 TBSP Extra Virgin Olive Oil - 1/2 Tsp Sumac (Ground) - 2 TBSP Lemon Juice - 20 grams Pistachio Nuts (Roasted and Chopped) - 40 grams Pomegranate - 1/2 Tsp Pink Himalayan rock salt - 1/2 Tsp Black pepper ### Instructions 1. Add the cauliflower to a blender and blitz until its rice like. 2. Pour the cauli-rice into a steamer with about 1/2 cup of water. Steam the cauli-rice on a low heat with the lid on for about 6 minutes. Keep an eye on it as too much water may make it boil over and too little water will dry out and burn the pan! 3. When the rice has steamed turn off the heat, pour the cauli-rice into a sieve and allow to cool over a bowl (any excess moisture will drip into the bowl). Prepare the rest of the ingredients while it cools. 4. Dice the cucumber, chop the tomatoes into quarters and chop the spring onion into small rings. Add to a large bowl and stir to combine. 5. Add the lemon juice, the olive oil, salt , pepper, chopped mint and parsley to the cucumber salad and again, stir to combine. 6. In a small pan roast the chopped pistachios until golden then place aside ready to sprinkle on top. 7. Cut the pomegranate in half and facing downwards into a bowl squeeze the skin the tap hard to allow the seeds to fall into the bowl. Place aside ready to sprinkle on the top of the tabbouleh. 8. Add the cooled cauli-rice to the salad mix and stir thoroughly to combine. Sprinkle the sumac on top (if you want more then use more - it gives a lemony taste to the dish). 9. Plate up the tabbouleh, sprinkle 2 teaspoons of the pomegranate and a sprinkling of the pistachio on top of each servings. 10. The tabbouleh will last in the fridge for about 5 days. I kept the pomegranate and pistachios separately in small tubs, sprinkling over the top just before serving. **Course:** [Side](https://noodlechips.co.uk/tags/side) · **Cuisine:** [Middle Eastern](https://noodlechips.co.uk/tags/middle-eastern) ## Paleo Somerset Pork with Sausages https://noodlechips.co.uk/paleo-somerset-pork-with-sausages — 2016-07-15 I’m actually quite excited to be sharing this recipe with you because it came about from a bit of a mix up and a wing it job! I had been talking to my mum about cooking and she mentioned a particular dish known as Somerset pork that she cooks for my granddad, however she uses a packet recipe. I remember eating it as a child and thought it would be great to make with the sausage that I had from my new meat box from [The Well Hung Meat Company](http://www.wellhungmeat.com/). I went away to look on the Internet to see what this recipe was meant to be made with and discovered that it was made with pork loin or pork belly draft – doh! By this point I had already taken the two bags of sausages out of the freezer so it had to go ahead! Many of the recipes that I looked at had similarities such as they all contained apple or apple sauce, many of them contained sage and most of them contained onions and garlic. I decided that these would be my main ingredients and then the rest I would tweak as I went along. I decided to include cider in this recipe as it was going to be eaten by my husband, however if you are going to be making low-carb you would probably want to omit the alcohol altogether. If you want to make it non-alcoholic then you could use apple juice instead. I made this recipe mainly in a slow cooker but I did fry the onions first in order to give them a little bit of a caramelised taste and I also browned the sausages as I found it gave a much better colour and appearance to the dish. However if you wanted to you could always just chuck everything into the slow cooker and leave it to cook and just have the dish like that or, you could brown the sausages after the slow cooker has done its thing. If you do decide to brown the sausages I would say to do this last (after the slow cooker has done its magic) simply because I tried both methods; I browned half the sausages first before putting them in to the slow cooker, and half afterwards. I found that they kept their colour if browned last and had a much more appetizing look about them (but the choice is yours). The sausages that I used for this dish were from The Well Hung Meat Company and there were two different flavours. One was just a plain sausage and the other was pork and leek and were not grain/ gluten-free (as it was for Mr Noodles). However in order to make this recipe 100% paleo you would want to use paleo friendly sausages, or even consider making your own. I personally would use Heck plain sausages as they are 97% pork; the reason for this is because many other brands / meat boxes companies still use yeast, gluten-free flour, rice flour or oats and I don’t tolerate these ingredients. **Cooking Methods** If you don’t have a slow cooker you can easily make this in the oven or on the stove top in a large dish, however the cooking times would vary and it would me you can’t leave it cooking while you go out to work. I should also point out that although the recipe states it takes 4 hours to cook, it can take a lot less time or a lot longer depending on your slow cooked options. I cooked this dish on a high temperature and left it for just over 3 hours. It was cooked and ready to eat an hour after being left in the slow cooker, but I left it to let the flavours infuse. If you were out at work you would want to leave it on the lowest temperature so that it takes its time to cook. **Vegetarian Option** I have tagged this recipe as vegetarian as it would be easy to make using vegetarian sausages, you would also need to swap the bone broth for vegetable stock. **Whole30** To make this recipe whole30 compliant then omit the alcohol. You can use apple juice to sweeten (as juice is allowed on the whole30 program as a sweetener), but the apple in this recipe should be enough to give it that Apple/ sweet flavour. You would also need to omit the tomato purée too and use about 5 small cherry tomatoes instead. **Macros** If you want to make this dish low carb/ ketogenic then leave out the alcohol; It will taste just as nice but wont have all those empty carbs. For your convenience I have listed the macros for the dish below for with and without alcohol. Both are based on making 4 servings. **With Alcohol** Total Carbs 16.9g Fiber 2.6g Net Carbs 14.3g Protein 36.2 Fat 50.1g Kcals 665 **Without alcohol** Total Carbs 13g Fiber 2.6g Net Carbs 10.4g Protein 35.9g Fat 50.9g Kcals 633 **Servings:** 4 Servings ### Ingredients - 805 grams Sausages - 1 tbsp Coconut oil (For frying the onions) - 119 grams Onion (Or 1 large onion diced) - 195 grams Cooking apple (Or 1 large cooking apple) - 8 grams Garlic Cloves (or 3 cloves, finely chopped) - 2 tsp Dijon Mustard - 1 Lemon zest - 250 ml Cider (1 cup) - 1 tbsp Parsley (chopped) - 125 ml Coconut milk (1/2 cup) - 1 tbsp Extra Virgin Olive Oil (For browning the sausages) - 4 gram Sage (Chopped) - 1 tbsp Tomato Puree - Pinch Cayenne pepper - 1/4 tsp Paprika - 228 grams Bone broth (Just under 1 cup) ### Instructions 1. Gently heat the coconut oil over a low heat. Peel then dice the onions and add to the pan; allow to cook until really brown. This will give them a much sweeter taste and add flavour to the dish. You can omit this bit - its entirely up to you. It should take about 8 minutes. 2. When the onions are cooked remove them from the pan and keep them aside for later. Add the sausages to the used pan and add in the olive oil. Cook the sausages until they are very brown on all sides (about 6 minutes). 3. Place the browned onions and sausages in the slow cooker or in the dish/pan you are going to cook in. 4. If you are cooking this in the oven then turn your cooker to 180' ready to warm up. 5. Brown the onions and then the sausages as above. When the sausages are browned turn up to a medium heat, add the onions back in, add in the chopped garlic, meat stock and allow to cook for 5 minutes or so until hot bubbling. 6. Add in the cider (or apple juice), the lemon zest, the Dijon mustard, the sage, parsley, paprika, cayenne and stir to combine. Allow to cook for about 20 minutes to allow the flavours to infuse. 7. Taste the sauce and if you desire add in extra mustard and seasoning. Add in the tablespoon of tomato puree, stir to combine. If you want to serve the dish soon then allow it to simmer for a further 10 minutes before adding in the coconut milk then serving. 8. If you want to dish to slow cook, then leave on the stove top in a pan on very low and cook for another hour or so. Keep checking to ensure it doesn't stick to the bottom of the pan. (cover with a lid) 9. For oven cooking cover with a lid and place in the center of the oven and allow to cook for a further - 2 hours. 10. When the dish is cooked, add in the coconut milk and stir to combine then its ready to serve! 11. If browning the onions and sausages - follow the instructions above before placing in the slow cooker. 12. Add in (except the coconut oil, olive oil and coconut milk) all of the ingredients and stir. 13. Cover with a lid and allow the slow cooker to do its thing - If setting to high the dish will take about 3-4 hours to cook. If set to low allow at least 6 hours to cook. 14. When cooked If you want to brown the sausages, remove them from the slow cooker using tongs. Heat the olive oil in a pan and add the sausages in - cooking until brown on all sides. Return back to the slow cooker when done. 15. Stir in the coconut milk and its ready to serve! **Course:** [Main Dish](https://noodlechips.co.uk/tags/main-dish) · **Cuisine:** [English](https://noodlechips.co.uk/tags/english) ## Spicy Sriracha Mayo https://noodlechips.co.uk/spicy-sriracha-mayo — 2016-07-10 **Where does Sriracha come from?** Sriracha is a hot sauce or chilli sauce that is traditionally made from a paste of chillies, distilled vinegar, garlic, sugar and salt. It’s named after the coastal city Si Racha in Chonburi Province in Eastern Thailand. Story has it that it was originally served in their local seafood restaurants, however these days it’s mostly popular / well-known in America and tends to be called rooster sauce (due to the rooster pictured on the bottle of the American brand!). I first came across Sriracha when I bought Michelle Tams ‘Nom Nom Paleo’ cookbook; It featured in her spicy coconut shrimp recipe (which is AMAZE-BALLS!). More recently I came across a recipe from Martina (Keto diet app), which included fermenting the sauce. Now I really like the idea of fermenting it because I eat tons of the stuff and I am trying to heal my gut – thus making it a win-win situation (fermentation = probiotic). Unfortunately I eat so much that I tend to run out quickly!! As a result I made a batch the other day without following my usual recipe (Nom Nom paleo) and it turned out really nice. I added sweetener, which is something I don’t usually do with savoury recipes and it really enhanced the flavours. As it turned out so well I’m including the recipe below but if you have a preferred way of making sriracha or want to ferment it, then go for it and just add it in to the mayo! **Mayonnaise** If you make this recipe you’ll have to make mayonnaise too, which isn’t that difficult but I haven’t listed the full recipe or instructions below. I have included the link to it in the notes section, where it’ll open a new window. However if you already have store-bought mayonnaise or have a recipe that you prefer, then by all means stick with that too. **Sriracha** When making the sriracha you can use any kind of chilli peppers. Occasionally I have made this using birds eye chillies which are WWWWAAAAYYYYY hotter than normal chillies (think 9 out of 10 for hotness!). If you do use them you’ll probably only need a small amount mixed into the mayo (maybe 1 teaspoon). I would recommend using the ‘weakest’ kind of chillies you can find to begin with, especially if you haven’t tried sriracha before or don’t like things too spicy. Another way to adjust the heat of the sauce is to add in extra sweetener and sweet peppers. I used powdered erythritol as its my preferred sweetener, I would have used a few drops of stevia but I only have vanilla stevia and I thought that was just too weird – ha!! 😀 **Sriracha – Mayo mix** Whether you are following my recipe for mayo and sriracha or not, I would advise you keep them in separate jars to begin with. The reason for this is because they are great condiments on their own and you will find you can add them individually to many recipes (add a dollop into meatballs or fish cakes when mixing the ingredients together). Another reason is that if you add them in all together it might be too hot and you may need to add in extra mayonnaise which would mean you would have to whip up another batch – doh! I would suggest you make up a third jar with the spicy sriracha mayo mix in, that way you end up with three condiments – Mayonnaise, Sriracha and spicy sriracha mayo (that’s what I do), but it’s up to you what you do! My rule for making spicy sriracha mayonnaise is for every 2 tbsp of mayonnaise I add 1/2 tbsp of sriracha because I like it really creamy. If that’s too hot for you then just use a teaspoon of sriracha. If it’s too mild then reduce the mayonnaise – you’ll need to play about a bit with it to work out what suits your taste buds! **Macros** The macros for the sriracha is based on getting 24 servings; I worked out that you’ll get 12 good tablespoons from each recipe, but if you don’t tolerate spice very much it will mean you’ll get much more out of it than that (1/2 TBSP = 11g or 1 TBSP = 22g)! The macros for the sriracha mayo will depend on the mayonnaise used and how much you use; if you use 1/2 tablespoon of sriracha and 2 tablespoons of mayo then the macros will be as listed below. **Sriracha** (1/2 TBSP) Total carbs 1.3g Fiber 0.22g Net carbs 1.1g Protein 0.26g Fat 0.19g Kcals 7.6 **Mayonnaise** (My recipe) Total Carbs 0.15g Fiber 0.02g Net Carbs 0.13g Protein 0.39g Fat 14g Kcals 125 **Spicy Sriracha Mayo** – One Serving Total Carbs 1.7g Fiber 0.27g Net Carbs 1.4g Protein 1g Fat 28.1g Kcals 259 **Servings:** 24 Servings ### Ingredients - 255 grams Red Chilli Peppers - 50 grams Sweet Red pepper - 11 grams Garlic Cloves ((3 Large cloves)) - 50 ml Apple Cider Vinegar ((1/4 Cup)) - 40 grams Erythritol - 1/2 tsp Salt - 1/4 tsp Pepper - 1 Jar Mayonnaise (See recipe notes) ### Instructions 1. To make the sriracha you ideally want to be wearing gloves - disposable ones or washing up ones, it doesn't matter. Just make sure you do as the chillies can get into your nails (horrible burning) and its like hell if you rub your eyes (even an hour or so later - ouch!!!) 2. Cut the tops off the pepper and the chillies and cut open to remove the membranes and seeds. Note : You CAN leave them in if you want (see additional notes below). 3. Once they have been de-seeded place them aside and peel the garlic cloves. 4. Place the peppers/ chillies, garlic and apple cider vinegar into a blender and blitz until everything is pureed. NOTE: When removing the lid from the blender do NOT lean over to peer into the bowl or you'll get a blast of chilli vapor and it can sting your eyes and nose!!! 5. Pour the mixture into a sauce pan over a low heat and allow to simmer for about 8-10 minutes. If you have sauce left in the blender you can add a little water to swish round so that you get every last dreg. As the sauce cooks It will start to thicken up and go bubbly on top. 6. Add in the seasoning (salt and pepper), the powdered erythritol, stir and taste. If its too sharp / spicy you can add more sweetener. If using granulated erythritol, allow a minute or so for it to melt into the sauce. 7. When its ready pour into a jar and allow to cool a little while before placing in the fridge. It will keep for a few weeks if you use fresh ingredients. Personally mine doesn't last that long! 8. Make your mayonnaise - For my mayonnaise recipe see the end notes for the link. 9. Note: Make sure the sriracha has cooled before adding into the mayonnaise as it contains egg and the heat could cause it to curdle! 10. Add the mayonnaise and sriracha to a separate clean jar or dish. The ratios of mayo - sriracha will depend on your taste buds. If you want to make it the way I do then use 8 tablespoons of mayonnaise and 2 tablespoons of sriracha sauce. This will give you 4 servings. 11. Stir with a spoon until all of the ingredients have combined. 12. Keep in the fridge for up to a week. **Course:** [Condiments](https://noodlechips.co.uk/tags/condiments) · **Cuisine:** [Thai](https://noodlechips.co.uk/tags/thai) ## Spicy Chicken with Salad https://noodlechips.co.uk/spicy-chicken-with-salad — 2016-07-05 OK so the summers here (apparently!) and it’s time for BBQs, salads and lighter meals, so I thought it was worth sharing my spicy chicken recipe with you – if you could call it that! Basically whenever any kind of meat gets cooked in the Noodlechips household, a whole array of spices get chucked into the bowl when marinating or in the pan during cooking, simply because we just like spicy food. I personally find that food without spice is just boring. Now when I talk spice I don’t mean super-hot blow your head off kind of spice, I just mean flavour. In fact, I feel pretty lame about calling this recipe because it’s really quite simple; however I often have people message me when they go paleo/ low carb/ clean eating asking for help on how to make food taste better. When I think back to when I made the change, I remember making some really mediocre tasting food – ha! So in a way, although it may seem obvious (if you are already a pro at making meals taste great, or if you’ve been a convert for some time), this recipe is there to help give people a bit of inspiration. If you don’t have all the ingredients then improvise, for example if you don’t have spring onion just slice some red or white onion thinly. No ginger – leave it out! Got some cayenne but no chillies – then use that. Now for those who don’t like spice, this recipe does have chilli in it so it’s entirely up to you how much you chose to add or if you want to leave it out completely then that’s fine too! The idea is to make a chicken salad go from ‘ugh’ to fabulous. I’ve included the salad in this recipe simply because It’s what I served it with. If you wanted to switch it up then add it to a low carb tortilla wrap with some [tzatziki](https://noodlechips.co.uk/dairy-free-tzatziki-and-paleo-mayo), serve with some creamy [coleslaw](https://noodlechips.co.uk/paleo-coleslaw) or toss it in with some zoodles. If you like this recipe then check out my piri piri mix! **Macros** Serves 2 People Total Carbs 5.9g Fiber 1.9g Net Carbs 4.1g Protein 27.4g Fats 10.4g Kcals 6.6g **Servings:** 2 People · **Prep Time:** 5 · **Cook Time:** 10 ### Ingredients **Seasoning** - 1/4 tsp Onion powder (or dried onion flakes) - 1/4 tsp Chilli flakes - 1/4 tsp Garlic powder - 1/4 tsp Ginger powder - 1/2 tsp Paprika - 1/2 tsp Chipotle Powder (or Sauce) **Salad** - 2 Skinless Chicken breasts - 3 Cups Rocket - 3 Cups Water cress - 1/2 Cup Cherry tomatoes - 2 Garlic Cloves - 3 TBSP Spring onion (finely chopped or sliced) - 1 TBSP Coconut oil (for frying) - 2 TBSP lemon juice (optional) ### Instructions 1. Wash salad and tomatoes and leave to drain in a colander or place on some paper towels. 2. In a small bowl combine the ingredients from the spice mix and stir thoroughly to combine. 3. Chop the chicken breast into slices or cubes and place in a bowl. Add the spice mix to it and add in the fresh garlic (finely sliced) and the spring onion (sliced or finely chopped). 4. Stir to coat all the pieces, then cover and place in the fridge to marinate for as long as possible (over night or a few hours). 5. When ready to cook add the coconut oil to a pan over a medium heat. Add in the chicken pieces with all the marinade. If there is marinade left in the bowl then add a tablespoon or two of water, swish it round then pour into the pan with the chicken. 6. Cook the chicken for about 8-10 minutes or until cooked all the way through. Thicker and bigger sliced pieces may take a little longer. 7. When ready take off the heat and leave to cool a little while you make the salad. 8. Place the salad leaves on a plate and cut the tomatoes into quarters then scatter over the top. 9. Add the chicken pieces and drizzle any juices over the top (if you want – you can skip this if you don’t want it). 10. Add a drizzle of olive oil and a squirt of lemon juice and its ready to serve. ### Recipe Notes If you wanted to serve the chicken with a side salad and something else the you could serve it with Cauli rice, coleslaw or with mango salsa. **Course:** [Main Dish](https://noodlechips.co.uk/tags/main-dish) ## Low Carb Paleo Sandwich Bread https://noodlechips.co.uk/low-carb-paleo-sandwich-bread — 2016-06-26 Ok, so I have to start by giving credit where it’s due for this recipe because it’s actually adapted from Martina’s ‘French Bun’ recipe on the [Keto Diet App](https://ketodietapp.com/). The app is available for both iOS and Android and I highly recommend it. It allows you to add in what foods you eat daily, in order to keep track of your macros; what’s more it includes 80 recipes. There are additional recipe bundles that you can purchase within the app if you want them. I purchased all bundles and it’s been one of the best decisions I made as its great for inspiration, meal planning and keeping food exciting. Although I’ve been paleo for well over 2 and a half years (and low carb for most of that), bread has never been something I’ve missed. I have tried paleo and low carb breads but they just leave me feeling heavy, sick and I physically find it all to stodgy and difficult to swallow. So when I first made Martina’s recipe I was excited because the buns were light, fluffy and not at all stodgy. I began making them and having them with a few warmed berries, before trying them with bacon. Although they were a hit, for some reason I just forgot about them and that was that – until recently! For those of you who are regulars to my blog, you’ll know that Mr Noodlechips isn’t 100% paleo, but recently he decided to stop eating bread as he found it was making him cough a lot. As he’s a lover of bacon sandwiches I decided it would be worth making the bun recipe but tweaking it to be more savoury and ‘bread’ shaped. The first batch turned out perfect (I just omitted the sweetener and added extra salt), but since then I have made a few more batches, adding some seasoning to help make them more savoury. I have included photos of both buns and ‘bread’ for this recipe because they are both great but the sandwich bread is my absolute favourite. I have also added in links to the cookware that I used so that you can see what kind of tray/ moulds you will need. For buns I used Lakeland ‘Doughnut moulds’ mainly because I wanted bun shapes big enough for a filling and because I also wanted to make bagels too. The buns are a great size but they may be a little small for burgers (but you could easily make your burgers smaller to fit, if you’re making them yourself). The sandwich bread is really easy to make, all you need is a baking tray, dish or silicon mould that would give you 4 equal pieces (ideally squares) when cut. The tricky part is slicing it through the middle so that each square becomes a top and a bottom. The trick is to use a really long knife, hold your less dominant hand on the top and use your dominate hand to cut through (horizontally) so that you end up with a ‘top’ piece and a ‘bottom’ piece. Lake Lands Doughnut making ‘kit’ consists of 8 silicon moulds. Four of the moulds are round and bun shaped and the others are shaped for making doughnuts or bagels with the middle piece missing (creating the hole). There is a metal cutter included in the pack for using with dough. I purchased this kit for £7.99\* (Plus £3.49 p&p). The silicon baking tray was £7.42\* from Amazon and measures 22.5 x 21cm/9″ x 8″. It’s currently out of stock from the seller that I purchased it from, but there are other companies who do have stock available – just search ‘silicon baking tray’. It is really useful as it can also be used to make things like [protein bars](https://noodlechips.co.uk/crunchy-peanut-butter-protein-bars), [bounty bar bites](https://noodlechips.co.uk/bounty-bar-bites), brownies or even pizza bases. For more paleo and ketogenic recipes head over to Martina’s blog where you will find a whole range of sweet and savoury dishes to choose from; you can also check out my [review](https://noodlechips.co.uk/ketodiet-cookbook-review) of Martina’s ‘The Ketodiet Cookbook’. I also highly recommend the keto diet app available on both Apple and android which I will be writing a review for within the next few weeks. **Macros** Based on the ingredients listed below (whole flaxeeds for topping) and making 4 servings (4 buns or 4 sandwiches) the macros are as follows :- Total Carbs 5.6g Fiber 3.9 Net Carbs 1.9g Protein 9.5g Fat 9.6g Kcals 149 \*Prices are correct June 2016 ## Paleo Coleslaw https://noodlechips.co.uk/paleo-coleslaw — 2016-06-25 Until very recently I hadn’t eaten coleslaw for over two and a half years –whaaat???! I know crazy huh? As part of my ongoing protocol to help manage my health I have returned to the ketogenic diet after well over a year of being low carb; in order to keep me motivated when I made the switch I decided to try some recipes I hadn’t had for some time and my friend asked me if I could have coleslaw. I wasn’t very sure so I did a google search (good old google) to see what the original recipe used. Mayonnaise and sour cream were the only ingredients in it that I would have to tweak, and as I already know how to make mayo (see recipe [here](https://noodlechips.co.uk/dairy-free-tzatziki-and-paleo-mayo)) I guessed that the sour cream could probably be swapped with coconut milk. I decided to use red cabbage and red onion as I love them and prefer them to green cabbage/ white onion. I have since made it with green cabbage and white onion and it was just as tasty except the white onion had a stronger flavour. I have given this a 8 – 16 serving size because it depends on how much you want on your plate. I like to have a big serving with some salad so you can get eight 100g (approx.) servings from this recipe. If that’s just too much and you want less then you could easily half it (50g) and you’ll get sixteen servings from it. **Macros** For 8 servings of approximately 100 grams each the macros are as follows :- Total Carbs 7.5g Fiber 1.9g Net Carbs 5.6g Protein 1.4g Fat 7.1g Kcals 94.3 For 16 smaller servings of approximately 50 grams, the macros are as follows :- Total Carbs 3.7g Fiber 0.96g Net Carbs 2.8g Protein 0.69g Fat 3.6g Kcals 47.2 **Servings:** 8 ### Ingredients - 400 grams Red Cabbage - Approx half a small cabbage - 150 grams Red Onion - Approx 1 large onion - 165 grams Carrots - Approx 2 large carrots - 55 grams Mayonnaise 1/4 Cup - 45 grams Coconut milk - 3 TBSP - 1 + 1/2 Tsp Dijon Mustard - 1 TBSP Lemon Juice - 1/3 Tsp Pink Himalayan rock salt - Dash Black pepper ### Instructions 1. Wash the carrots and outer leaves of the cabbage then pat dry with some kitchen paper. Peel the onion and chop in half. 2. Carefully cut the cabbage in half and remove the inner middle part/ the hard root and discard. 3. Using a sharp knife or a julienne peeler, slice the onion, carrot and cabbage into thin strips and add to a large bowl. Stir to combine. 4. Tip: If you have a large food tub / container with a lid, you can transfer the vegetables to that, so that when you have made the sauce, you can attach the lid and shake to combine. 5. In a separate bowl or jug add the mayonnaise, mustard, lemon juice, coconut milk, salt and pepper and stir to combine. 6. Add the mayonnaise mixture to the vegetables and stir until all everything has combined. (If using a food container/ tub with a lid - you can shake until everything has combined). 7. Taste and if you want, add extra mayonnaise, mustard, lemon or seasoning to suit. 8. Keep the mixture in the fridge for up to 5 days. **Course:** [Condiments](https://noodlechips.co.uk/tags/condiments) ## Garlic Chilli and Coriander Prawns – Whole30 https://noodlechips.co.uk/garlic-chilli-and-coriander-prawns — 2016-06-25 Garlic Chilli and Coriander Prawns Served with Salad and Guacamole This recipe isn’t really much of a recipe as it’s quite basic but I wanted to share it because it’s useful for adding a bit of flavour to fish (or meat), especially if you want something quick and easy to go with salad. The serving size can be adjusted to make it bigger or smaller but I found most packets of raw prawns usually come in sizes around 150 – 170 grams. If you can’t find raw prawns then you can use cooked prawns, especially if you wanted to eat them cold – just allow them to marinade over night as it will help the flavours soak in. To serve you can add them to a salad or you could have with some [coleslaw](https://noodlechips.co.uk/paleo-coleslaw) and [cauli-rice](https://noodlechips.co.uk/spicy-cauli-rice), with zoodles or in a paleo wrap with some [mayonnaise](https://noodlechips.co.uk/dairy-free-tzatziki-and-paleo-mayo) and mixed leaves! **Macros** Macros are based on the recipe serving one person using 150 grams of prawns and a drizzle of lime juice for serving. Total Carbs 9.6g Fiber 2.7g Net Carbs 6.8g Protein 23.4g Fat 29.8g Kcals 379 **Servings:** 1 Serving ### Ingredients - 150 grams Raw Jumbo Prawns - 1 TBSP Extra Virgin Olive Oil - 2 Garlic Cloves (Finely chopped) - 12 grams Coriander (Roughly chopped) - 8 grams Chilli (Finely chopped) - 1 TBSP Coconut oil (For cooking) - 1 Tbsp Lime Juice (Optional) ### Instructions 1. Wash the prawns then place them In a bowl with all the seasoning including the olive oil and stir until all of the prawns are coated. 2. Place into the fridge to marinade for about at least 1 hour. Ideally you want to leave them to marinate over night but if you don’t have time don’t worry about it. 3. In a pan over a low heat add the coconut oil then pour in the prawns in with all its juices and seasoning. 4. Cook for about 8 minutes or until all of the prawns have turned pink. 5. When ready serve to eat hot or if eating cold pour into a container, allow to cool then keep in the fridge for up to 3 days. **Course:** [Main Dish](https://noodlechips.co.uk/tags/main-dish) ## Crunchy Peanut Butter Protein Bars https://noodlechips.co.uk/crunchy-peanut-butter-protein-bars — 2016-06-21 Ok, so I have to start by pointing out that yes this recipe contains peanut butter and peanuts are not paleo. Doh! The only reason I used peanut butter for this recipe was because the bars were for Mr Noodlechips and he’s not 100% Paleo. But the good thing is, you don’t have to use peanut butter you can use any kind of nut butter, however ideally you want to use the crunchy kind as it will give a nice crunchy texture. If you wanted to take it one step further and make these bars nut free then you can use tahini and seeds in place of the nut butter and nuts. Secondly this recipe uses tigernut flour which can sometimes be difficult to get hold of but its super easy to make your own; What’s more (see below), homemade is waaaaay less in carbs and no waste as you can make milk with the nuts at the same time – whoop! If you want to make these bars with homemade tigernut flour you will need to check out Martina’s post [here](http://ketodietapp.com/Blog/post/2016/04/10/how-to-make-tigernut-milk-and-tigernut-flour) on tigernut milk as the left over pulp is dried out then blended to make flour. Alternatively you can use ready made tigernut flour (but it’ll be much higher in carbs) or failing that use almond flour or any other kind of nut flour – this recipe really is that versatile. Also I should point out that tigernuts (also know as ‘Chuffa nuts’) are NOT actually nuts. Nope they are actually a vegetable, a tuber (like a potato) so they are a good thing to have on hand for nut free paleo baking. They are grain free, gluten free and dairy free, are naturally high in resistant starch and are pre-biotic. If that’s not enough to convince you then I should add that they are anti- inflammatory are high in vitamin E (so good for the skin) and gut friendly (yay!). For those wanting to buy tigernuts there are two kinds – peeled and unpeeled. I used unpeeled but it really doesn’t make much difference. **Places to buy** I purchased my tigernuts from a little farm shop but they are branded as ‘Goodness Foods’so I have included the link for the company [here](http://www.goodness.co.uk/). Other places to buy are [The Tigernut Company](http://www.thetigernutcompany.co.uk/) which I would recommend as they are gluten free (their factory doesn’t handle any gluten ingredients) and they also sell tigernut milk and flour. There is also the [Ludlow Nut Company](https://ludlownut.co.uk/) but they also sell grains, cereals and nuts so it might not be the best choice for celiacs or those super sensitive to gluten. **Notes** I have tagged this recipe as ‘nut free’ as it can easily be made using seeds/ seed butter – simply swap the nut butter etc, for the same amount of tahini/ seed butter and if you cant find tigernut flour use seeds ground down into a flour. For the egg white powder, I used Bulk Powders UK but you could swap for any kind of protein powder, just make sure it doesn’t have any added sugars or nasties! I should also point out that they can be made vegan too, just sub the egg white powder for a vegan friendly protein powder like hemp or pea. **Macros** Finally I am including the macros for the bars made with peanut butter, almond butter and (nut free) tahini; All are based on making 8 bars. **Almond butter, tigernut flour and flaked almonds** Total Carbs 9.5g Fiber 4.6g Net Carbs 5g Protein 15.1g Fat 17.8g Kcals 255 **Peanut butter (chunky unsweetened), tigernut flour and flaked almonds** Total Carbs 9.4g Fiber 3.7g Net Carbs 5.7g Protein 16g Fat 18g Kcals 246 **Nut Free – Tahini, tigernut flour and sunflower seeds** Total Carbs 9.9g Fiber 4g Net Carbs 5.8g Protein 18.1g Fat 13.1g Kcals 245 ## Hemsley & Hemsley – The Art of Eating Well Cookbook Review https://noodlechips.co.uk/hemsley-hemsley-the-art-of-eating-well-cookbook-review — 2016-06-17 I purchased Hemsley and Hemsley’s first cook book ‘the art of eating well’ about 6 months after it was first released back in 2014. I’ve only recently got round to reviewing it, simply because as with all things life related, my health impacts on me so much that I just don’t have the energy, strength or ability most the time, so things kind of happen on an ‘as’ and ‘when’ basis. I have to admit that when I first got the book I did scribble some notes down on a pad which have been left rotting away in a drawer and it surprises me (I had forgotten what I had written), that I wasn’t that impressed when I first flicked through this book. Now don’t by any means let that put you off because let me tell you right now – I was wrong. Yep, I was oh so very wrong and this book is fast becoming one of my favourites. First up I have to say that this book is beautifully detailed with lots of colourful photos and is in hardback format. It’s also a whopping 319 pages broken down into the flowing sections; Introduction – 10 things to do daily, our food philosophy, 12 golden rules, kitchen essentials and cooks notes; Meal sections – breakfasts, soups, salads, sides and snacks, meat and fish, vegetable mains, dressings and dips, baking and desserts and drinks. And finally – Basic recipes and methods, Sunday cook off, the menus, a guide to eating out, stockists, acknowledgements and index. The introduction section begins with explaining who the Hemsley sisters are and how they got into the way of eating that this book follows. All of their recipes are free from gluten, grains and refined sugars and focus on nutrient dense unprocessed foods, good fats and bone broth. Their philosophy explains a number of things from how they source ingredients, e.g. what to look for when selecting food, gut health, fats – the good the bad and the ugly, dairy, grains and potatoes and the reasons for increasing or decreasing certain food groups. It also looks at the benefits of raw versus cooking, soaking and activating foods, simple food combining and the importance of sleep and hydration. There is a section called ‘stocking your kitchen’ where it lists the types of ingredients their recipes use and gives a brief explanation of its benefits. For example under ‘Flaxseed (Linseed) oil’ it states “Contains high omega 3 to omega 6 ratio. It’s sensitive to heat so be sure to store in the fridge for use in dressings and drizzling over stews and soups”. There is also a kitchen section which lists the types of tools you may need for creating their recipes. It lists things such as types of chopping boards (wooden is preferred and it explains why plastic is a bad choice), types of pans (cast iron or ‘green cookware’ is preferred; again it explains the reasons why other types are poor choices, such as the toxins in non-stick or aluminium bakeware). Now on to the best bits – the recipes! The recipe section is quite extensive and begins with breakfast recipes. With 14 recipes in total it includes blueberry pancakes with mango cashew cream, cinnamon and buckwheat crunch granola, chai chai butternut breakfast pudding and goji marmalade. Next up is you have 10 soup recipes including chicken tinola, roasted tomato and butternut squash soup, kelp pot noodle and no cook coconut soup. There are 12 salads in total with puy lentil beetroot and Apple salad, pea peach and goats cheese salad, roasted bone marrow with salad watercress and fennel and cucumber and dill salad to name a few! Sides and snacks has 19 recipes such as cauliflower rice and pilaf style cauliflower rice, baked courgette fries, garlic lemon green beans, pea mint and broccoli mash, falafel and Italian vegetable balls, toasted coconut chips, chickpea crunches, Apple rings 5 ways and baked broccoli and spicy avocado dip. The mains are split into two sections which can be handy for those who do or don’t eat meat/ fish. The first part being meat and fish and the second being vegetables mains. The Meats and fish section has a whole 25 recipes including fish and celeriac chips and Tatar sauce, beef ragu and courgetti, sausage and cider stew, sea bream teriyaki, salmon with Argentinian chimichurri sauce, Sri Lankan lamb curry, Moroccan chicken stew and prawn laska. The vegetable mains section has 21 recipes including mushroom quinoa nut roast with a chestnut apricot topping, flower power pizza, caramelised garlic tart with almond crust, smoked baked beans. Malaysian lentil and squash curry, beetroot and goats cheese terrine and feta and black bean burgers. The dressings and dip section has 9 recipes including Thai sweet chilli sauce, pomegranate molasses dressing, kale pesto and lemon parsley cashew dip. Baking and desserts has 22 fabulous recipes including avocado lime cheesecake, sticky toffee pudding, chocolate fig pudding, pineapple carpaccio with chilli, mint and lime, salted apricot caramels, pea and min ice cream or lollies with chocolate, chocolate avocado pudding, paradise bars, dark chocolate thins and chocolate wheels and multi seed load. The final recipe section is drinks and it has 17 drinks from juices and smoothies to hot comforting drinks and a cocktail. They include fennel and mint juice, classic green cleansing juice, papaya smoothie, chocolate peanut butter and maca smoothie, Pina Colada smoothie, Mexican hot chocolate and blueberry lime and lavender cocktail. The last few pages of the book include some great bonus information such as basic recipes and methods. It tells you how to make bone broth, activate and soak nuts/ pulses/ seed and pseudo grains, how to make your own nut butter, nut milks, sauerkraut and kimchi, it then lists quick menus such as which recipes are quick to make/ those for easy entertaining or those best for packed lunches and snacks and those great for festive seasons or Sunday roasts. It then has details on how to look after yourself when traveling and finally a list of stockists. When I first got this book I didn’t cook anything from it and it probably sat on my book shelf for over a year (oh the shame!). However in January I stated a new protocol for my health and it left me quite unwell and pretty much tied to my bed or sofa. During that time I found watching telly white nauseating so I kept my spirits up and distracted myself by looking though my cookbooks. I have now tried a few recipes from this book including Sri Lankan Lamb curry, baked broccoli fritters (my absolute favourite!), spicy avocado dip (yummy), chimichurri sauce, lamb meatballs (another favourite) and cauliflower tabbouleh and I have to say that they are now all regulars in my kitchen! **What I like** This book really is becoming one of my favourites because there are just so many recipes that I like. Many of the sides or salads could easily be served as a main as they are quite generous servings. I like how many of the recipes have side recipes included in them so you have an idea of what recipes go together. I also like that there are plenty of condiments and sauces that you can make that you can add to salads or cooked meats to keep them from being boring. Another plus is that many of the recipes are very tweak-able – if you don’t do quinoa or pulses it’s easy to make most of the recipe without these ingredients and sub with other foods that you can have. I’m also impressed with the section on basics such as how to make your bone broth and nut milks etc, as these are really useful things to know if you want to eat clean without breaking the bank (they are cheaper to make than buy!). I should point out here that many of the recipes in this book are quite large servings however that could be because I’ve been low carb for so long that I don’t fill my plate up high with food. Some of the dishes were listed as 4 servings where as I was able to get 6 portions. I decided to list this under a positive note because I personally like having left overs or extra servings when making recipes, as I dish them up into glass containers and freeze them, have them the next day for breakfast or they get packed and sent with my husband to work the next day for his lunch! **Any Downsides?** The only real downside (which really hasn’t been much of a problem for me), is that this book isn’t paleo and it’s not low carb/ ketogenic. However like most of the other cookbooks I have reviewed if you are low carb/ ketogenic chances are you will buy a book that’s aimed at that particular diet. Even though I am ketogenic I have been able to try plenty of these recipes easily – all I did was enter them into my [keto diet app](https://ketodietapp.com/) and work out how big/ small the portion needed to be for it to work with my macros. **Overall Rating** I have to give this book a whopping 5 out of 5 simply because I’m finding myself going to it more and more often. I don’t even have to follow the recipes – I can use the seasoning recommended on the meats or fish, make part of the salads or dips and before I know it, I’ve got a meal in itself! It’s great for inspiration, it’s got plenty of flavour, lots of ideas for making meal times exciting and still the old family favourites but more ‘clean’ than the originals. If you were thinking about starting a clean diet then this book is for you; if you want to go paleo but don’t know where to start – this book would be a great stepping stone. If you want to just try some new recipes then BUY THIS BOOK!! It really is a great all-rounder and even if you are low carb/ ketogenic or paleo I would STILL recommend this book as it has lots of recipes with avocado, meats, fish and other healthy low carb foods and uses homemade stocks and simple seasoning to flavour foods. If that isn’t enough to convince you, then I should add that it easily explains the reasons behind soaking foods, buying good quality produce (like organic), why It’s best to avoid things like plastics and non-stick cook wear, all without being too complicated, too long or boring. It really is a fantastic book that will leave you feeling rather smug – I can vouch for that and you’ll only need to take a look at my [Instagram](https://www.instagram.com/noodlechips.uk/) account to see people’s comments asking for the recipe or saying how delicious the foods look!!! You can purchase The Art of Eating Well by Hemsley & Hemsley from Amazon for £12.49 (June 2016) and if you are interested they also have a Hemsley & Hemsley Spiralizer (Yep, I also have this – See the photo below!). In Spring 2016 they released their second book called ‘Good & Simple’ which is available on Amazon, also for £12.49 (June 2016) and I am just about to purchase my copy! **Other Cookbook Reviews** For more cookbook reviews take a look at the following posts… [Family Food](https://noodlechips.co.uk/chef-pete-evans-cookbook-review) by Chef Pete Evans [The Ketodiet Cookbook](https://noodlechips.co.uk/ketodiet-cookbook-review) by Martina Slajerova [Everyday Paleo Thai Cuisine](https://noodlechips.co.uk/everyday-paleo-thai-cuisine-cookbook-review) by Sarah Fragoso [Clean Eating with a Dirty Mind](https://noodlechips.co.uk/clean-eating-with-a-dirty-mind-cookbook-review) by Vanessa Barajas [Energy Bites](https://noodlechips.co.uk/energy-bites-cookbook-review) by DK \*\*The above review is my own personal opinion and I purchased the book myself\*\* ## Cherry, Coconut & Cacao Energy Balls https://noodlechips.co.uk/cherry-coconut-cacao-energy-balls — 2016-06-02 Since I bought two energy ball/bite cookbooks\*\* there have been a few batches of fruit and nut based delights whipped up in my kitchen. As Mr Noodlechips works his way through identifying his possible intolerance’s he’s stopped eating his usual breakfast of peanut butter on toast (he’s only 80% Paleo) and has switched to eating the energy bites instead. As a result we have played about with the flavours quite a bit and its pretty easy to interchange all of the dried fruits and nuts and come up with something tasty. However for those of you who are low carb or ketogenic you will know that dried fruit (which is the key ingredient in many of the energy bite/balls recipes) is a big no-no as they can knock up a hefty bill in the carbs department, therefore subbing becomes a lot more difficult. I’ve been low carb long enough to not miss dried fruit but it can be nice to have a variety of options when you want a little snack or treat. With this in mind I managed to come up with a recipe for energy balls that are low carb/ ketogenic but without using dried fruit. They were pretty tasty and they can be adapted to incorporate other nuts and low carb fruits but personally I would probably prefer to eat a [Bounty Bar Bites](https://noodlechips.co.uk/bounty-bar-bites). I’ve decided to share the recipes here anyway as some people prefer a little fruit over a chocolate treat. For those of you who are not low carb or ketogenic check out my [Apricot Delight Energy Balls](https://noodlechips.co.uk/apricot-delight-energy-balls). \*\* To find out more about the Energy Bites Cookbook take a look at [Energy Bites Cookbook Review](https://noodlechips.co.uk/energy-bites-cookbook-review). **Servings:** 7 · **Prep Time:** 10 mins · **Cook Time:** 10 mins · **Passive Time:** 30 mins ### Ingredients - 25 g Almond butter - 25 g Sunflower Seeds - 25 g Desiccated coconut - 25 g Dark Cherries (Frozen) - 20 g Brazil Nuts - 1 TBSP Cacao Powder - 1 TBSP Erythritol (or other sweetener) ### Coating - 4 TBSP Desiccated coconut - 4 Squares 85% Chocolate ### Instructions 1. Place all of the ingredients (except the coating) into a blender and blitz until it's incorporated and mushy. 2. Take small amounts of the mixture (about 1 TBSP) and roll into balls. 3. If using desiccated coconut to coat, put the coconut into a small bowl and roll each ball of mixture in it, until its got a fine coating of coconut. 4. Place completed balls on to a plate and place in the freezer for 20 minutes or into the fridge for 30-40 minutes (until they firm up). 5. If your using chocolate to coat the balls, place completed balls onto a plate and place in the freezer or fridge until you have melted the chocolate. 6. You can melt the chocolate in a small bowl over a saucepan of boiling water or in the microwave. If going for the microwave option - keep an eye on it, so that it doesn't burn. 7. Once the chocolate has melted take the balls from the fridge/ freezer and carefully (I used two cocktail sticks) roll the balls to coat them in chocolate. Place the coated balls back on the plate and once all are coated return to the fridge or freezer to chill. 8. Once the chocolate has set and the balls have firmed up a bit, they are ready to eat. They will keep in the fridge for 3-4 days. 9. Enjoy!!! ### Recipe Notes **Macros** Based on 7 balls, the macros are as follows; With desiccated coconut coating :- Total Carbs 4.7g Fiber 2.4g Net Carbs 2.3g Protein 3.4 Fat 6.5g Kcals 92 With Chocolate coating :- Total Carbs 5.5g Fiber 2.3g Net Carbs 3.2 Protein 3.4g Fat 8.7g Kcals 110 **Course:** [Sweets](https://noodlechips.co.uk/tags/sweets) ## Apricot Delight Energy Balls https://noodlechips.co.uk/apricot-delight-energy-balls — 2016-06-02 These energy balls are perfect as a snack during the day or with a lovely cuppa as a little treat. They are not low carb but are 100% Paleo. If you want a low carb/ ketogenic alternative then check out my [Cherry, Coconut & Cacao Energy Balls](https://noodlechips.co.uk/cherry-coconut-cacao-energy-balls) recipe. For variations you can sub the dried apricot with dried mango or apple or you could use almonds, Brazil nuts or pecans in place of the cashews. For added Oomph you can add some baobab or acai powder. You can also try different types of coatings such as shelled hemp seeds, sesame seeds or fruit powders (Freeze dried fruits ground into a power – strawberry works very well!). **Servings:** 22 Balls ### Ingredients - 200 gram Cashew Nuts - 250 gram Apricots Dried (Ideally Sulphur Free) - 1 & 1/2 TBSP Coconut oil - 2 TBSP Lemon Juice - 1 TSP Cinnamon - 1 TBSP Honey ((or 4 drops stevia)) - 2 TBSP Desiccated coconut - 4 TBSP Desiccated coconut ((Coating)) ### Instructions 1. Place all of the ingredients expect the (4 TBSP) desiccated coconut (for coating) into a blender and blitz until combined. 2. Scrap small amounts (about 1 TBSP) and roll into a balls - place rolled balls on to a plate. 3. When all the balls have been rolled, pour the 4 tbsp of remaining desiccated coconut into a bowl and roll each ball in it, until each ball is lightly coated. 4. Place the finished balls back on the plate and place in the freezer for about 15 minutes or the fridge for 30 minutes to firm up. 5. Once the balls are firm they are ready to eat! They will keep in the fridge for 7 days. 6. Enjoy! **Course:** [Sweets](https://noodlechips.co.uk/tags/sweets) ## Energy Bites Cookbook Review https://noodlechips.co.uk/energy-bites-cookbook-review — 2016-06-01 **Energy Bites Cookbook Review – DK** (Author) 📷 IMG\_4882 First up before I go on to talk about this book I have to point out two things; number one – this recipe book isn’t Paleo and secondly it’s certainly not low carb!! However it’s a great little book and I thought it was really worth reviewing especially as it’s a real bargain too at £2.99! Originally I found this book (along with another one which I will also review) on amazon when I was looking for recipe books using nuts and seeds as its main ingredients. A friend of my had recently made the switch to a clean eating diet and was struggling to find recipes using her newly purchased ingredients. So I purchased it (along with ‘Energy Balls’) and sent them to my friend for some much-needed inspiration. As it happened I ended up ordering myself the same two books – ha!! Some books with Amazon allow you to scroll through the pages and after taking a look, recipes sounded so good I couldn’t resist buying myself a copy. Now it’s not a huge book, it has just 15 recipes and 61 pages in total but it’s beautifully laid out with great colourful photos. Although it’s not ‘technically’ paleo, pretty much most of the ingredients in the recipes are and they are all ‘clean’ made using fresh raw ingredients and nothing artificial added. It begins with a section explaining why it’s best to eat all natural food without artificial flavours or additives. It then goes on to discusses the top 20 ingredients such as seeds, nuts, quinoa, oats, coconut oil, cacao, berries, green vegetables, eggs and avocado to name a few! It then lists a whole range of other ingredients that are also great with a little bit of blur explaining what its benefits are; for example under nuts it lists Brazil’s as ‘A fantastic source of mono-saturated fatty acids and selenium. Brazil nuts are great for the hair and skin’. The next few pages explain the ‘formula’ for making energy bites, breaking down the components in to nuts, dried fruit, powder (e.g. Maca, Baobab), ‘sticky stuff’ such as coconut oil, tahini or honey and the final component being the coating (what the energy ball gets rolled in to finish). The great bit about this is that you can use this formula to go on and create your own recipes/ concoctions! It also has the step by step method for making the bites (for raw recipes),as well as details on soaking ingredients (such as pulses), pre-boiling or cooking and a range of methods for making savoury bites. The sweet recipes are tropical immune boosters, peanut butter and banana balls, Apple Pie antioxidant bites, fruit and nut, super food granola balls, cranberry and fig spice balls, raw chocolate and avocado and banana recovery ice bites. The savoury section consists of carrot and beetroot buckwheat balls, pea green high protein munchers, nut and seed nutrient boosters, hemp coated quinoa crunchers, sweet potato chilli bites, broccoli and maca powerhouse balls and kale covered coconut blasts. Right at the very back is a great little glossary that explains all the ‘nutrition’ terms, such as ‘Amino Acids’ “used in every cell of the body, amino acids are the building blocks for protein and also aid tissue growth and repair” **What I like** This little book is awesome and really worth every penny! It’s an absolute bargain and I think it would make a great gift for both children and adults as the recipes are super tasty and easy to make. Although it’s not specifically paleo it would be easy to tweak many of the recipes to make them so. The weekend I got this book my husband and I whipped up a batch of sweet bites and although they were quite carby I was still able to have a small taste and can vouch for them being really tasty. The recipes we tried were tropical, fruit and nut and the super-food granola balls. **Any Downsides?** The ONLY downside with this book is that it’s not really going to be used much if a person is low carb as many of the recipes contain dried fruit or other ingredients that make them high in carbs. It wouldn’t be impossible to reduce the fruit/ high carb ingredients and do a little subbing (I tried it) but it becomes a bit trickier to get them to stick together and obviously it has an impact on the taste. **Overall** Overall I would say that this book has to get 5 stars out of 5!!! YES!! It’s got the gold seal of approval. Although it’s not ideal for low carb and some of the ingredients aren’t paleo, there is plenty of inspiration and the recipes can be tweaked. Its prefect for parents and those wanting to eat clean – you could make a batch of bites and that’s breakfast or snacks sorted for the week! I also like how much information there is in this book – it tells you what foods are good for you without being too complicated or boring. Energy Bites can be purchased from Amazon for 2.99 (June 2016) **Other Cookbook Reviews** If you want to see more cookbook reviews take a look at the following posts … [Family Food by Chef Pete Evans](https://noodlechips.co.uk/chef-pete-evans-cookbook-review) [The Ketodiet Cookbook by Martina Slajerova](https://noodlechips.co.uk/ketodiet-cookbook-review) [Everyday Paleo Thai Cuisine by Sarah Fragoso ](https://noodlechips.co.uk/everyday-paleo-thai-cuisine-cookbook-review) [Clean Eating with a Dirty Mind by Vanessa Barajas](https://noodlechips.co.uk/clean-eating-with-a-dirty-mind-cookbook-review) \*\*The above review is my own personal opinion and I purchased the book myself\*\* ## Clean Eating with a Dirty Mind Cookbook Review https://noodlechips.co.uk/clean-eating-with-a-dirty-mind-cookbook-review — 2016-06-01 **Clean Eating with a Dirty Mind by Vanessa Barajas** 📷 IMG\_4879 When I first got my copy of clean eating with a dirty mind I was super excited as I had seen so many people Instagramming their selfies (while smugly clutching a copy) and saying how awesome it was. And they were not wrong, this book is pretty fancy pants and it leaves no heavenly dessert stone unturned. The book is a whopping 432 pages and broken down into two parts, the first part being ‘The essentials’ where it tells you everything you want to know about the whys and how’s of Paleo. It discusses what the paleo diet is (including ‘what to avoid’), a list of appliances and how necessary they are, a list of paleofied ingredients such as flours, sweeteners and fats and plenty of tips for measuring and troubleshooting, which is particularly handy as it can give you an insight into why your muffin’s have sunk, why your sponge has a soggy bottom or why your sauce has separated. What I didn’t expect was this book to have a range of savoury dishes! In the ‘meal ticket’ section savoury recipes include biscuits and Cajun sausage gravy, pesto reloaded, French onion and bacon tart, bacon cheeseburger stuffed potatoes, chipotle coleslaw, duck fat fries and pizza soup! It was a pleasant surprise as I had shamelessly assumed that it was purely deserts. Other recipe sections include bake my day, confections of a dirty mind, easy as pie, let them eat cake, that the way the cookie crumbles, what’s the scoop and whisky business. All of the recipes from ‘bake my day’ on wards are deserts ranging from pies, cakes, bars and cookies to glaze and fillings. There really is a lot to choose from if you’re looking to impress! “Bake my day” includes recipes such as S’mores bars, sour cherry crumble bars, billionaire bars, brownie crumb donuts, pumpkin bread and chocolate chip cookie bottom. “Confections of a dirty mind” include white chocolate, almond butter cups, salted caramel cups, cookie dough fudge, chocolate covered toffee, brown sugar bacon and caramel crème brulee. “Easy as pie is” – as you may have guessed – the sweet ‘pie’ section with old-fashioned flaky pie crust, graham cracker crust, pumpkin pie, S’mores pie, blueberry lemon tarts and strawberry meringue tartlets. “Let them eat cake” is the cake section where you can really get to grips with paleo ingredients and make some fabulous show stoppers. Recipes include classic yellow cake, blackberry elder-flower cake, death by chocolate cake, S’mores cupcakes, key lime cheesecake cups, “Reese’s” cheesecake and spooky Halloween cake. “That’s the way the cookie crumbles” is (yes, you guessed it!) the section on cookies with recipes including chocolate fudge cookies, shortbread cookies, paleo moon-pies, soft batch chocolate chip cookies, French macarons and soft and chewy gingerbread cookies. “What’s the scoop” is the frozen section for ice creams, pops and bars and recipes include the best chocolate ice cream, cookie dough sandwiches, almond butter and jelly ice cream sandwiches, sea salt and honey ice cream, banana bites, coffee ice cream, peach sorbet and pumpkin ice cream. The final recipe section “whisky business” is based around fillings, glazes, frosting and creamy stuff! It includes maple sugar, ganache three ways, chocolate shell coating, sour cherry compote, lemon curd, chocolate butter cream, elder-flower mascarpone and goat cheese frosting and lemon glaze. Now without sounding like I’m down on this book (I’m not, it really is a work of art) I do have a bit of a mixed review on it. This is partly because of its layout and partly down to its ingredients, but I’ll try to explain as much as possible so that you can decide whether this book is for you. **What I Liked** The advantages to this book are that it is jam-packed with tips, hints, subs and extra ideas to make many of the recipes even more super awesome. There are little info-graphics to show if a recipe is nut free, dairy free (we’ll come to that below), or egg free which I thought was pretty handy. As paleo ingredients don’t act the same as grain/ non paleo ingredients you have to be mindful of that when mixing, cooking and allowing to cool, therefore the troubleshooting section is a bit of a god send as it can explain what it is you might be doing wrong! I also like that although it might be complicated to a paleo newbie, this book takes things to the next level and will give you a whole range of ultimate show stoppers. This is probably the best-selling point for this book, because many paleo dieters have made the change to this way of eating as a lifestyle choice (not just for a few weeks or months to lose weight!). So this book takes desserts to the gold standard of baking, and is like a big fat middle finger to those who ask if paleo food is ‘boring’ or comes out with that annoying question every Paleo eater gets fed up of being asked… “don’t you miss …” (fill in the blank!). **Any Downsides?** I was particularly surprised that there are a number of recipes in this book made using dairy because I had assumed they would be dairy free; ingredients include butter, cheese, mascarpone and ghee – which isn’t technically dairy but is still to be avoided by those who are super sensitive to dairy products. That said, many paleo people do still consume dairy and I don’t want that to put you off as these recipes do have ‘sub notes’ and everything you need to know to adapt the recipe for dairy free, but you need to pay attention to changes in weight or volume when subbing. The only real downfall (which is what I found personally) was that a LOT of the recipes are made up using a number of other recipes in the book. For example the sweet brownie sundae with brown sugar bacon crumbles is made up of 4 different recipes , most with 4-5 ingredients which you have to make beforehand before you’re able to start making the initial recipe. It does note in the ingredients section which page to refer to (for e.g. Better than brownie box batter page 110) but It could get very confusing as it means a lot of too-ing and fro-ing. Now don’t me wrong, the recipes really do look and sound amazing but for some of the more fancy pants ones, you need to be prepared to do some prep work and take your time. Another thing to consider with this book is the type of paleo diet you are following, It’s not AIP, I quite sugar, Low carb, Ketogenic or FODMAP friendly as many of the recipes contain quite a lot of sweetness (either from coconut sugar, maple sugar or dried fruits), however that’s not the fault of the book – but it is worth noting if you are following any of these diets. **Overall Rating** If you are ‘just’ paleo (not low carb, AIP or FODMAP) one of the great things about this book is that there are so many awesome recipes, many that are (dare I say) better than the original non-paleo versions. There are some real show stoppers that would be great to make on special occasions and you certainly wouldn’t feel like you’re missing out on anything (as many non-paleo people seem to think!!). If you are prone to falling off the wagon or often crave non-paleo sweets and treats, then get this book because it will stop that from happening! I have only actually tried one of the recipes (flour-less Almond Butter Cookies) from this book as many of them are very carby and I have to manage my carbs levels (I didn’t realize when I purchased it – doh!). The recipe turned out really well and they were chewy and soft and I really enjoyed them; I am planning on making one of the more special cakes for my husband’s birthday, so keep an eye on my Instagram as I will no doubt be uploading photos once I have picked and made something! Considering I’ve only tried one recipe from this book and I am limited (as I am Ketogenic) I’m not disappointed because I know that when I want an extra special treat I can look to this book and find something. Rating wise I was torn between a three or four out of 5 because its photos are amazing, the tips and handy hints are really helpful and the recipes really look fantastic, but the downside is that many of the recipes are made up of other recipes, which could end in confusion! However I think I will settle on a four because I really do think this is a great book mostly because it really highlights the awesome things you can make on the Paleo diet. I would say that newbie paleo people should probably approach this book with caution, as it takes time adapting to the paleo diet on its own without introducing complicated recipes. For those who are already very comfortable and confident with the paleo diet and cooking this way, and for those who are not limited to the ingredients they can use – I would say to go for it, you will be spoilt for choice. You can purchase Clean Eating with a Dirty Mind from Amazon – Its £20.66 (June 2016) **Other Cookbook Reviews** For more cookbook reviews take a look at the following posts…. [Family Food – Chef Pete Evans ](https://noodlechips.co.uk/chef-pete-evans-cookbook-review) [Ketodiet Cookbook Review – Martina Slajerova](https://noodlechips.co.uk/ketodiet-cookbook-review) [Everyday Paleo Thai Cuisine – Sarah Fragoso](https://noodlechips.co.uk/everyday-paleo-thai-cuisine-cookbook-review) \*\*The above review is my own personal opinion and I purchased the book myslef\*\* ## Everyday Paleo Thai Cuisine Cookbook Review https://noodlechips.co.uk/everyday-paleo-thai-cuisine-cookbook-review — 2016-05-31 **Everyday Paleo Thai Cuisine by Sarah Fragoso** 📷 IMG\_4875 When this book was first recommended to me, I had never heard of Sarah so I wasn’t really sure what to expect. I had a look through the comments and feedback on Amazon and can say that I was really impressed with what people had to say. I’ve always loved food with spice and flavour so finding a cookbook that combined Thai and paleo sounded pretty awesome! The book is made up of 288 pages and is broken down into two main sections. The first one is about the ingredients, the tools and then the recipes, whereas the second section is about Thailand, Sarah’s visit there and what to expect from the culture, which is an added bonus if you were planning on visiting there. The main body of the book is broken down into the following sections; Introduction, Thai kitchen essentials (The ingredients and tools of Thai cuisine), Essential condiments and curry pastes, appetizers and salads, fried rice noodles and dishes, curries and soups, stir fry and seafood and desserts. The section after all the recipes is where Sarah discusses her visit to Thailand and is broken down into the following; Meet the team, planning our trip to Thailand, Thai culture and what to know before you go, the adventure begins, Bangkok, Chiang Mai, Khao Lak, the gulf of Thailand, back to Bangkok and returning home. The last few page of the book includes two recipe indexes, one where the recipes are broken down by food type (e.g. essentials, condiment’s and curry pastes, curries and soups and desserts) but are shown in photographs of the main dish, whereas the other index is the usual written A to Z of recipes. The Thai kitchen essentials section gives a brief bit of background to Thai food then discussed in great detail the types of fresh herbs and vegetables commonly used in Thai cooking. This is particularly helpful as it gives you an idea of what each ingredient brings to a dish (e.g. spice, warmth or sweetness etc). It also lists substitutions for some of the ingredients (and which ones are sadly not worth subbing and why). It also lists the best places to find some of the ingredients e.g. amazon or the direct company website which I found particularly helpful as I was able to compare them to brands that I was able to easily source in the UK. It also discusses the merits for purchasing certain ingredients ethically such as palm sugar and palm oil. It also gives an insight into the tools and gadgets that you’ll likely need, giving an understanding of them and what kinds of recipes you’ll need them for. There is a section within the ‘Thai kitchen essentials’ that discusses rice and noodles, which although aren’t paleo, it explains the traditional Thai versions and how they can be incorporated into a Paleo diet (however it does point out that they are best avoided if you are autoimmune). At the beginning of the book there are two ‘recipes’ that give you some great tips for cooking rice, but don’t worry – if you aren’t able to eat rice there is a section later in the book called fried rice, noodles and egg dishes. All the recipes are easily made with rice or cauli-rice (for those who don’t tolerate rice) and are simple to follow. The condiments and curry paste section of this book is really handy because it gives you all the basics you can make for most Thai dishes – everything from coconut milk to sweet chilli sauce. It’s really helpful because you can easily make these and store them in your fridge for future use (not just in Thai dishes but to add some flavour to other foods). It also gives you the recipes for green, red and yellow Thai curry paste, so if you were unable to purchase some ready-made you could always buy the ingredients and make it yourself (storing any leftover mixture either in the fridge or the freezer). Recipes include Jasmine and sticky rice, garlic infused vinegar, beef marinade, oyster sauce, dried chili dipping sauce, cucumber relish and sweet chilli sauce. The Appetizers and Salads section include a wide range of dishes that can be made as sides or starters, and they include spring rolls, garlic fried prawns, grilled pork or chicken, papaya salad, Pomelo salad, Thai seafood or ground meat salad, spicy snow mushroom salad and green mango salad. The fried rice, noodles and egg dishes section is really great because it gives both rice and noodle options as well as substitutions if you are avoiding these items. For example the Thai fried rice recipe includes the recipe and ingredients list for how to make it with rice and with cauli-rice. The stir fried rice noodles recipe does the same – it tells you how to make the recipe using rice noodles and a substitute (in this case it uses green or napa cabbage). If you thought that you couldn’t get any tastier then you’re in for a surprise as there is also a curries and soups section which is separate from the main dishes and includes red, yellow and green curry, Massaman curry, duck curry with fresh fruit, Panaeng curry, spicy northern curry, southern sour curry, sweet and sour chicken and coconut soup, creamy hot and sour prawn soup and sour and spicy prawn with Lemongrass soup! The next section includes stir-fry and seafood recipes and are relatively quick and easy to prepare. They include sweet basil leaf stir-fry, crab and yellow curry stir-fry, stir-fried pork with curry, shrimp stir-fry with curry, sir-fired Pak Miang, stir-fried mix vegetables, deep-fried fish with Chu Chee curry sauce, deep-fried fish cakes and fish with Tri-flavoured sauce. Finally we have the desert section of this book, which is the smallest section with just 5 recipes; Fried banana, coconut pancakes, bananas in coconut milk, mango sticky rice and pumpkin recipe however, for me I found this a bonus as I had assumed that it was just meals. **What I Like** Most of the recipes in this book are meals (savoury) which I really like because it means there are plenty of ideas for weekly meals. It’s a great book for those who love takeout food, as it’s something that can be missed when you go paleo (Paleo takeaways sadly just don’t exist!). Once you try any of these recipes you’ll become addicted to trying a new one each weekend. There really is something for everyone, from really fragrant and spicy (creamy hot and sour soup) to mild and simple (Deep fried fish with Thai herbs – which is really delicious!). I have tried the red, green and yellow Thai curry; the deep-fried fish with Thai herbs and the Cashew nut stir fry. All were delicious and have become favourites in our household. One of the best bits about these meals is that they freeze really well, I’ve made the Red/ yellow and Green curries (with a variety of meats from chicken to venison) and they all froze fabulously! This is really important in my household as it means on the days when I struggle with my health (which is most days) but want something to eat while the hubby is at work – I can just bung a portion in the microwave and eat it once it’s cooked through. **Any Down sides?** So, what are the cons with this book? The main and only real gripe I have with this book is the use of ingredients, which isn’t really the books fault. Any Thai cookbook will call for these ingredients – the difficulty is that some of them are more difficult to find if you want them to be paleo friendly. For example many fish sauces, tamarind pastes or curry pastes all have added nasties sugar or are heavily processed and the ones that are suitable (e.g. the red boat fish sauce) are REALLY pricey or just really hard to find! (I almost fainted when I saw how expensive the red boat fish sauce was!) So if you want to try any of these dishes it can take a bit of prep initially before you’re able to get cooking. However, that said there ARE ways around this, which I discovered when I started to source the various ingredients. Where you live can help or hinder your ability to source the ingredients, for example if you live somewhere where there are an abundance of Asian or Indian shops, chances are you’ll be able to find most of the fresh ingredients that you need (coriander, Lemongrass, chillies), so I would highly recommend you go check these places out. It’s more likely to be the things like the shrimp paste, coconut aminos (used in place of soy sauce), fish sauce and curry pastes that can be difficult to find (nasties free that is!). I sourced all of the brands recommended in Sarah book (through the internet) and checked out their ingredients – then I looked on Ocado (a UK-based online shop) and found that there were a lot of (other brands) available that had the same ingredients that were also paleo friendly. I also checked out the options on good old Amazon because whenever you search an item on there, they’ll always show other brands or similar items. For the UK I would say that Thai Taste is a great brand and is quite easy to find, not to mention decently priced. I used their green, yellow and red massam curry paste and their shrimp paste (they also do a coconut milk too). I also found that online food shops have a better range of fresh ingredients (especially Ocado and Tesco) so it can sometimes be easier to do a food shop online rather than going into the store, as the store can sometimes be out of stock and it then feels like a wasted journey. A small tip once you manage to find the ingredients you need, to help make it last longer is to freeze it – I bought some (snack sized) food bags and put tablespoons of tamarind past into each one then froze them (remember to write down what it is and the date you froze it). That way if you don’t use up the entire packet once you’ve opened it, it will stay fresh for longer. You can also freeze fresh lemongrass, chilies, shrimp paste, coconut aminos and fish sauce. You can use ice-cube moulds to freeze liquid in – once frozen, pop them out into a freezer bag and keep frozen. With these tips in mind, it means that storing and having the right ingredients to hand is much easier. **Overall Review** Overall I would say that this book is well worth 4 out of 5! The reason for this is because it’s full of meal ideas that are exciting, flavorsome and most of them are really simple to make. I would have given it a whole 5 but I am aware that it could be difficult to source some of the ingredients which may put people off. This would mean you would need to make some of the pastes yourself which involves a lot of prep and that’s before you have even started thinking about cooking the dish! Another factor is specialty diets, those who are low carb, FODMAP or AIP would probably struggle with this book at most recipes use a number of spices, seeds, egg and other ingredients that these diets aim to cut out. However, that is by no means a fault of the book – it’s just one of those things that I thought needs mentioning. For those who are able to eat these foods or don’t follow a special type of paleo diet I would highly recommend buying it. It’s the perfect way to keep meals exciting, ideal for weekends especially for replacing take-away meals and even perfect for entertaining as many of the dishes can be prepared partly in advance. ## Bounty Bar Bites https://noodlechips.co.uk/bounty-bar-bites — 2016-04-21 Hello – can you believe that we are in spring already!! Whhaattt???? Where did that time go?!!! … I’ve been fairly quiet for quite some time now because sadly my health has been pretty bad. I rely heavily on my husband to help me, so being able to try a recipe and then write about it requires his help every step of the way, but I have just been too tired to do anything – even with assistance! Heyho, it’s the nature of the illness, I am just glad that I had a ‘good’ weekend and was able to make something yummy. I know that if you search the internet for homemade Bounty bars or ‘Paradise bars’ you will find hundreds of recipes, so what makes mine so great? – because I made them!! haha, ok that’s pretty lame and I don’t have a reason but I thought I would share it anyway because they are just so easy to make and they are paleo. If you take a look at my [Facebook](https://www.facebook.com/Noodlechips.uk/) or [Instagram](https://www.instagram.com/noodlechips.uk/) page you will see that I made a little video with the recipe on – its slightly different from the one listed below as I made another batch and tweaked it slightly which made them taste even better – whoop! The hardest decision you’ll need to make when making these is how you want them to look. You can roll them into balls, squash the mixture into mini silicon muffin cups, shape them into bars (like the originals) or squash the whole mixture into a baking tin and cut into bar shapes once they have cooled – it’s really up to you! I also have to add that they are really versatile so you can add in extra ingredients if you wanted to. My husband really likes any treats with nuts in so after making a batch of bounty bar coconut bites we made a second batch but instead of using coconut we used toasted flaked almonds, chopped pecan nuts and a few raisins. The rest of the ingredients stayed the same (creamed coconut, sweetener, coconut milk and chocolate coating) and they were delicious. Also for those of you who are low carb or follow a ketogenic diet here are the macros per bite: Total Carbs 2.6g Fiber 1.1g Net Carbs 1.4g Protein 0.91g Fat 6.3g Energy (Calories) 67g 📷 Bounty Bar Bites Cover Image (1) Paleo, low carb Bounty Bar Bites ## The Ketodiet Cookbook Review https://noodlechips.co.uk/ketodiet-cookbook-review — 2016-03-22 So let’s get straight into things and talk about the fabulous opportunity I’ve had to be able to review a copy of Martina Slajerovas Ketogenic Cookbook (The KetoDiet Cookbook). Now for those who may be new to me, I started on a paleo diet back in October 2013 after my private specialist doctor recommended I change my diet in order to help manage my symptoms of Chronic Fatigue Syndrome (CFS) / Myalgic Encephalopathy (ME) (for more details see [here](https://noodlechips.co.uk/the-paleo-diet/)). Later on in my journey I was also advised to follow a Ketogenic diet (see details [here](https://noodlechips.co.uk/going-paleo-ketogenic/)), which I did religiously for 9 months. Sadly the diet didn’t suit me and I had to make the tough decision to stop. However I do remain on a low carb – high fat diet and many of the recipes and foods I eat are taken from ketogenic websites. I am a big fan of Martina’s and have followed her work since May 2014. **Background** For those who might not have yet come across Martina’s work (Oh dear – have you been living under a rock!!!) I’ll give you a brief background. Martina has a blog called the [KetoDietApp](https://ketodietapp.com/) as well as an android and Apple App which helps you to track your health, log your daily foods and recipes as well as the option to purchase recipe bundles through the app. Not only does Martina have literally hundreds of recipes she has just launched this cookbook. So Martina is by no means a newbie to the ketogenic diet and has been developing and writing recipes for her blog from as early as 2012. I will be reviewing the KetoDiet app at a later date and have in the past referred to her blog as it’s very useful; not only is it jam-packed full of recipes but it includes the science and facts behind the ketogenic diet, the how’s, what’s, whys and anything else you might want to know. When I found out about Martina’s book I was super excited. In order to give a detailed review I will start with a breakdown of the book and what to expect. With 240 pages, this book has everything from easy to make snacks to tasty flavoursome meals. It starts off by giving a brief but clear introduction into the ketogenic diet, how it works, what the key components are, a breakdown of the types of foods to eat as well as those to avoid which is super helpful when you are starting out. It’s then broke down into the following chapters; Homemade basics, breakfast, savoury snacks, healthy lunch ideas, satisfying soups and salads, main meals, sides, drinks and desserts then to finish off the index and about the author. So what can you expect from this book? I can honestly say that you won’t be disappointed; there are plenty of recipes that you are likely to make. I find that with some cook books you’ll only have a small handful of recipes that appeal to you and the rest get bypassed. Not with this book, for starters the ‘Basics’ section alone is packed full of the everyday things that you might have thought you would have to do without! Whether you are one of those people who couldn’t bear to give up your sandwiches and wraps or are a saucy person and like to have dressings and condiments with foods there will be something here that will satisfy you. To give you an idea, recipes in the basics section include breads and wraps, condiments such as ketchup and mayonnaise, bone broth which is useful to adding flavour to foods, cauli rice and spreads such as jam and nut butter. The breakfast selection is also great as it has a wide variety of options (hot/ cold), including Keto Eggs Benedict, Eastern European Hash, Breakfast Frittata, Vanilla Protein Waffles, Chocolate and Orange Spiced Granola, Sweet Cinnamon Rolls and Hot Keto Porridge. I particularly like that there are options that can be made and kept for a few days so that you can have something for those days you are on the go. The chapter I love the most has to be the main meals section because there are so many really great recipes. I am a big fan of eating food that’s full of flavour and I like any recipe where spices are used – and I don’t mean in the sense of being spicy hot; I mean having a good taste and range of natural seasoning’s rather than being boring or bland and there are plenty of recipes in this section to fulfil those requirements. I particularly like that there are a wide range of traditional home foods e.g. Paleo Chicken Kiev’s, (which were super tasty and the coating was the best bread crumb substitute I’ve come across!) Shepherd’s Pie and Slow Roast Pork Belly. I think it’s fantastic that there are a range of world-wide cuisines such as Buffalo Chicken Wings, Thai Style Chicken Stir Fry, Sweet and Sour Chilli Prawns (which have been officially stamped as my husband’s absolute favourite), Asian Fish Balls, Cuban Shredded Beef, Italian ‘Meatza’, Lamb Vindaloo and Danish Meatballs. There is literally something for everyone and those are just a few of what’s on offer. Another section of this book that I was pleasantly surprised by is the sides section; although there are just a handful of recipes there are some really great ideas, things that I hadn’t considered before like the Broccoli Patties, Shaved Asparagus and Garlic and Herb Cauliflower. Now if you are like me the section of a recipe book that I always head to first is the desserts section and this book doesn’t disappoint. There are a total of 15 sweet recipes in this section and it also contains a number of hot and cold drinks too which is perfect if you want something sweet but don’t want a dessert. They include Creamy Hot Chocolate, Refreshing Iced Tea and Egg Nog. From the sweets I have already tried the double chocolate muffins which had what can only be described as having a wonderful fudgy texture and you can’t even tell they have avocado in which is a bonus for those who want a way to get the benefits of avocado into their diet without having to taste them! From the drinks options I tested out the Creamy Keto Smoothie which would be perfect after a workout or as a lunchtime meal. **What I like** This book has everything you could need to make the change to a clean or low carb / ketogenic diet. Whether you are a sweet or savoury person there is plenty to satisfy both. What I also like is that it has dairy substitutes which are a big help for those who can’t have dairy. Many of the recipes will have added tips so that you understand the use of ingredients, such as why whole psyllium husk will work better than ground, which means you’re less likely to try and wing something with the wrong ingredients (YES I’ve been guilty of that and ended up with a disaster!!). It also has ALL of the nutritional information that you need for a ketogenic diet – it works out the fat, carbs, protein, calories and fibre per serving for you. I like the fact that it’s not just aimed at people following a ketogenic diet – if you picked it up and didn’t know what the ketogenic diet was, the recipes are all appealing, tasty and most are easy to make. There are plenty of photographs throughout the book to whet your appetite and a whole range of tastes from lightly seasoned to dishes with a little more spice. **Any downsides?** Like with many cook books I’ve come across, some recipes will use sauces or sides that are a separate recipe, such as the burger recipe (Ultimate Guacburger on page 156) will require making the buns and BBQ sauce ahead of time – however you can just make the burgers and served with salad and they taste just as great (I know because I have tried them!). If a person was new to clean eating, paleo and the low carb world this book would be perfect for them as it explains a lot throughout the book about certain ingredients used (e.g. which protein powders to choose, what ingredients give crispier textures and other substitutes). **Overall rating** Although I received a copy of this book for free, I wanted to be as honest as possible when reviewing it. I approached the review with an open mind as I had to consider that it might not live up to my expectations (like some of the cookbooks I have purchased in the past). Luckily it turned out to be everything I was hoping and I can honestly say that it deserves a 5 out of 5 for ranking because ‘it ticks more boxes than it doesn’t’. And what I mean about that is that it’s low carb√, its grain free√, gluten-free√, dairy free√ and free from any processed ingredients√. This book will appeal to a whole range of people e.g. not only those following ketogenic diet but those who are paleo/ primal, those who are low carb, who have diet restrictions such as coeliac, those sensitive to gluten or intolerant to diary. It teaches you how to make recipes without adding in extra sugars and uses good old-fashioned cooking such as using real spices and flavours to make great tasting food. What’s more is that this book is really decently priced – especially as it has well over 150 recipes!!! If you are unsure what to think you only have to head over to Martina’s blog ([here](https://ketodietapp.com/Blog)) and check out all her other recipes to see that this woman knows her stuff!!!! You can purchase The Ketodiet Cookbook from Amazon for £10.47 (June 2016) **Other Cookbook Reviews** For more cookbook reviews take a look at the following posts…. [Family Food – Chef Pete Evans](https://noodlechips.co.uk/chef-pete-evans-cookbook-review/) [Everyday Paleo Thai Cuisine – Sarah Fragoso](https://noodlechips.co.uk/everyday-paleo-thai-cuisine-cookbook-review/) [Clean Eating with a Dirty Mind – Vanessa Barajas](https://noodlechips.co.uk/clean-eating-with-a-dirty-mind-cookbook-review/) \*\*The above review is my own personal opinion; I was given a copy of the book for free in exchange for a review. I had been intending to purchase the book anyway\*\* ## Paleo Bakewell Slice https://noodlechips.co.uk/almond-essence — 2016-01-28 **Paleo Bakewell Slice** A Paleo take on a British classic – the Bakwell slice. Gluten free, grain free and dairy free with options for low carb – yay! ## Chocolate Truffles – Paleo Ketogenic and Vegan https://noodlechips.co.uk/90-dark-chocolate — 2016-01-28 **Paleo Chocolate Truffles** These chocolate truffles are so unbelievably moorish and so difficult to resist!!! They can be altered to make them different flavours such as mint, strawberry or coffee. You can coat them in melted chocolate to give them a hard shell or roll them in nuts – the choices are up to you! ## Chef Pete Evans Cookbook Review https://noodlechips.co.uk/chef-pete-evans-cookbook-review — 2016-01-27 If you’re anything like me, you’ll be a hoarder of all things books. You name it and I have it – an iPad with book function, check! A kindle, check, paperback, hardback, cookery, fiction and self-help books – check, check and check! So when I changed to a Stone Age diet (October 2013) it gave me more than an excuse I needed to purchase some new cook books – yay! As there are so many books to choose from in the Primal / Stone age / paleo cook world, I thought it would be super helpful if I gave a short review on each book, giving a breakdown of the best bits and the not so best bits. That way it can (hopefully) help you into deciding which cook book is the one you should try/ go out and buy. First up is the popular Chef Pete Evans and here in the UK it’s known as Family food (see image). It’s known as a slightly different name in the AUS and has a different front cover. **Family food – 130 delicious paleo recipes for every day By Pete Evans** With a whopping 295 pages (a vast majority being meals and savoury dishes) this book is broken down into the following sections; breakfast, baby and toddler foods, kids lunches, mains, sides, snack, sweets and Christmas (it also has a few drinks listed to!). It’s easy to navigate and if you didn’t know it was paleo, you probably wouldn’t be able to tell as the recipes are traditional recipes and family favourites. Since purchasing the book I have already tried a number of the recipes and already have two tabbed as my favourites. These are the Jamaican Jerk chicken and Butter chicken. I found that I was able to do both in the slow cooker and both froze really well – a HUGE bonus for anyone paleo and wanting a quick meal (just defrost overnight and reheat either in a microwave, or for those who are against the beeping box – an oven will do!). I personally like food to be full of flavour and spices – not necessarily ‘spicy hot’ but more flavourful, I love to taste the undertones of the spices like turmeric, paprika, coriander and so on and I loved that this book had a number of recipes that fulfilled that. These recipes include lamb korma, satay chicken skewers, fish stir fry with ginger and chilli, quick prawn Laska and Mexican chicken meatballs with tomatillo sauce. For those of you who prefer your food without a kick of spice or chilli, then you may like the mussels with tomato and basil, lamb shank pie (one that I CANNOT wait to try) or an age tradition ‘My meatloaf’. There is literally something for everyone – fish, poultry, red meat or vegetarian – many of the recipes can be tweaked to use whatever you have in the fridge. What I thought was particularly clever is the kids lunches section because not only did it include some obvious favourites like chicken nuggets, spaghetti and meatballs and mini pizzas (ham and pineapple minis pizzas), but it had some simple alternatives such as pad Thai and lamb koftas with kale and tahini dip. I was also really impressed with the baby and toddler section as it has a number of recipes (sweet and savoury) that are packed full of goodness without the added sugar. They include tropical fruit, liver and sweet potato and beef, vegetable and turmeric spiced fish – pretty awesome if you ask me! The snack selection includes banana bread, strawberry bliss balls, ‘Nics seed crackers’, a variety of dips (beetroot, smoke trout, kale and tahini and cashew cheese dip to name a few), parsnip chips and beef jerky so there is something for those who like a savoury pick me up as well as those with a sweet tooth. The sweets section also has a good selection with cheese cake, ice cream, muffins cup cakes and cookies. But the greatest bit is that it has a ‘how to’ make a paleo birthday cake covering everything from the ‘sponge’ to the filling and even the coconut icing and decoration – a huge plus in my opinion! The Christmas section is an added bonus especially if you are fairly new to paleo and are dreading the upcoming season. It can be a scary thing if you are catering for non-paleo people as you don’t want to create too much work for yourself but you also don’t want others to miss out. But worry not – because there are recipes to please all. The glazed Christmas ham and the roast turkey with herb marinate will be suitable for paleo and non-paleo, full of flavour but with no added nasties! (No one will know that there’s no Oxo cubes used in it!). There is a king prawn recipe for the traditional Christmas starter and mince pies, trifle or raw Christmas puddings for after (yay!) There is a small glossary section at the back of the book giving a little bit information on common paleo ingredients, which can be useful when you are first starting out as it helps you understand the different ingredients. Although I have tried a few of the recipes, there are still that I am waiting to try, which is always a good sign that you are enjoying a recipe book. I have had a good look through the book and scrutinized many of the recipes, to get an idea of how much work would go into recreating them and whether it is something that’s going to be a difficult task. Overall most recipes are fairly straight forward and no tricky bits, however I did find that one or two of them refer to other recipes (such as crackers with dips e.g. you have to make the dip as well as the crackers) but this is the case with only a few recipes. As a result I would suggest (as I would with ANY cook book) always have a read through the method/ ingredients list first so that you don’t get half way through making something only to find you need to have previously made one of the components! If I were to give this book a star rating I would say it deserves a hefty 5 out of 5. It’s physically attractive with clear photos to entice you, the instructions are simple and easy to follow and overall it has a really great selection. There are plenty of ‘crowd pleaser’ recipes, more than enough simple and quick ideas and enough ‘dazzle’ or show off recipes if you were looking to impress. Most of the recipes are easy enough to make in everyday life without needing to get any extra specialty ingredient items. Now obviously you will need common paleo ingredients (like almond flour and coconut cream for cakes) but for someone who’s been paleo for some time, there was nothing ‘out of the ordinary’ that I needed to complete the recipes. I doubt you could pick this book up and not find a handful of recipes that you can’t wait to try – this book is my new ‘go to’ and can easily be used day-to-day. You can purchase Family Food from Amazon for £15.90 (June 2016) **Other Cookbook Reviews** For more cookbook reviews take a look at the following posts…. [The Ketodiet Cookbook – Martina Slajerova](https://noodlechips.co.uk/ketodiet-cookbook-review/) [Everyday Paleo Thai Cuisine – Sarah Fragoso ](https://noodlechips.co.uk/everyday-paleo-thai-cuisine-cookbook-review/) [Clean eating with a dirty mind – Vanessa Barajas](https://noodlechips.co.uk/clean-eating-with-a-dirty-mind-cookbook-review/) \*\*The review above is my own personal opinion and I purchased the book myself\*\* ## Baked Salmon https://noodlechips.co.uk/dill — 2015-10-18 **Baked Salmon** if you like fish, then you will love this recipe (even if I say so myself!). It’s really easy to make but it has plenty of flavour and what’s more you can use any kind of fish you like. ## Paleo Cherry Chia Seed Muffins https://noodlechips.co.uk/chia-seeds — 2015-10-18 **Paleo Cherry Chia Seed Muffins** These cherry chia seed muffins are so tasty and filling you could easily have one as breakfast on the go. They can be jazzed up with some chocolate chips or tweaked to make a different flavour – whatever your tastebuds, you’ll love thes muffins! ## Baked Salmon in Tomatoes https://noodlechips.co.uk/asparagus-spears — 2015-10-18 **Baked Salmon in Tomatoes** I hate to admit, I’m not a huge fish fan but this baked salmon dish in tomatoes is so super tasty that I actually ENOY it… Yep … Mini celebration dance, it’s up there with my favourite dishes (and did I mention it’s FISH! Wow, now there’s a first!) ## Paleo Schezuan Chicken https://noodlechips.co.uk/coconut-vinegar — 2015-09-26 **Paleo Schezuan Chicken** A delicious sweet and sour type recipe made paleo that can be adapted to suit what ingredients you have in your cupboard. Serve with cauliflower rice or normal rice if tolerated. ## You Can Heal Your Life – Book Review https://noodlechips.co.uk/you-can-heal-your-life-book-review — 2015-09-11 📷 My copy of Louise Hays book My copy of Louise Hays book ‘You can heal your life’**You can heal your life** I first came across Louise Hay when I was on Amazon. I had been searching for positive thinking and gratitude books and in some of the reviews I read (on a variety of books), the people had mentioned Louise Hay, suggesting that she was worth a read if you were looking to improve your outlook on life. So I decided to purchase her books ‘Heal your life’ and ‘You can heal your life’ together (thinking they went hand in hand). However when I received them I began reading ‘Heal your life’ (as it was released before ‘you can heal your life’) and it soon became apparent that you don’t need to have both of these books to get an understanding of Louise’s work. If I’m brutally honest, I would suggest not even bothering with ‘Heal your life’ as it doesn’t have all the details and explanations that ‘You can heal your life’ does. (Heal your life is simply a book filled with a table/chart listing all types of illnesses, what emotions that illness links to and a positive mantra to practice to help get over said illness. It would be great for keeping in your bag for remembering the affirmations but that’s about it). **My background** I had been looking for another book to read based around positive thinking and as someone who suffers with a chronic health condition I was intrigued to see how Louise’s work made the link between positive thinking and recovery. When I started reading ‘You can heal your life’, I was a bit unsure at first what I thought of it, as I was expecting something more along the lines of ‘The Magic’, a book that’s light hearted, fun and laid back. This book seemed to be harder hitting, serious and required a little more self-examination. I think because it was so different to ‘The Magic’ it took me a few pages to adjust and get the measure of it. That said, I can honestly say that the more I read, the more I thoroughly enjoyed it. I think because ‘The Magic’ was such an eye opener for me (personally), ‘You can heal your life’ seemed to reinforce how changing your perception can have an impact on your life. I didn’t follow the exercises listed in Louise’s book (carrying out the tasks and writing things down) simply because I felt that I had already chewed over my past when covering some of the tasks from The Magic. However as I read through the exercises I was able to recognise how I had fallen into some of the negative habits (prior to reading the magic) and found the solution’s/ practices really easy to follow. **About** The book is a total of 250 pages; 145 of which are dedicated to theory, describing behaviour, negative habits and how to change them. The book starts with the author giving her suggestions to readers, her philosophy and what she believes. It then breaks down into a ‘session’ with her, where you work through 8 chapters that look at identifying your problems, how to change and daily work / tasks. It then goes on to ‘putting these ideas to work’. This section has 6 chapters that help to put the ideas into practice, whether it is in work, life or the body. The section after this is a table that fills 71 pages. It alphabetically lists all types of illness or disease, what the probable cause is of this illness and a new thought pattern to use to get out of it. For example The issue: Anxiety The Probable Cause: Not trusting the flow and the process of life New Thought Pattern ‘I love and approve of myself and I trust the process of life. I am safe’ After the table there’s a conclusion then Louise’s own story for you to read and see how she has used these workings to overcome problems in her own life. There are also a number of recommended practitioners and natural therapies that you can look into to help you with your journey into recovery, but they are US-based so not useful for UK residents (but it’s enough to give you an idea of the types of natural therapies that are helpful). There are exercises throughout the book for you to follow but they are not easy to identify by flicking through the book (eg. Exercise one, exercise two etc). The exercises are more integrated into the theories as they are discussed. You could easily tab pages with a post it sticker when you come across them so you can go back to them as many times as you like. I would suggest purchasing a note pad to help you with the tasks, as you can write down your answers, go back to them at a later date and see how you have changed. **My experience** As someone who did a degree in psychology I found Louise’s book truly fascinating and loved how effortlessly she translates her theory into understandable scenarios that we can all relate to. I found her personal story really inspiring and the section about parents particularly interesting. I did find that I didn’t have as much as a revelation with this book. Although I could see how some of my past experience’s had developed into some of the negative habits and thought patterns I’ve faced, they have never really been a deep-rooted issue that’s had an impact on my life. I am very confident, have copious amounts of self-esteem and accept myself very much so as a result I just didn’t feel like this book applied to me. However, I did enjoy reading it and thought it was well written. The only difficulty I can see with this book was remembering the affirmations. I did find that when I was feeling a little less positive (especially on days when I felt quite ill and sluggish) I would stop myself and try to remember the positive affirmations, but would end up making my own as I couldn’t remember the ones from the book and didn’t have the energy to source them out. As a result, since finishing the book I have purchased a pack of Louise’s positive affirmation cards. There are a number of packs to choose from and I chose the ‘Power thought cards’. It contains 64 bright and colourful cards, each with a different affirmation aimed to help ‘inner strength’. Each day or so I shuffle the pack and pick out a card I feel connected to and carry it about, propping it up next to me when I sit down or using it as my book mark when reading. **Conclusion** This book focuses mainly on targeting a person’s self-esteem, how they treat themselves or let others treat them and how to overcome serious negative complexes. Although I enjoyed reading it, I can’t say that I felt it really applied to me. As a self-help book it’s quite hard-hitting and has a ‘straight to the point’ format but is easy to understand. It clearly explains the theory behind each task and doesn’t put any time scale on task completion. It’s also good for having a read through before re-reading to take part in the tasks. The affirmations can be long so it would help to write them down as you go, so that you can read them when you feel like you need to distract yourself or feel like you need the support. Although this book is hard-hitting, it does feel positive and has a gentle undertone. You really get a feel for Louise’s compassion and desire to help. I would highly recommend it for anyone who is struggling with self-esteem, confidence or self-image as it has a lot of reflective work. ## The Magic – Book Review https://noodlechips.co.uk/the-magic-book-review — 2015-09-11 📷 My well thumbed copy of The Magic by Rhonda Byrne My well thumbed copy of The Magic by Rhonda ByrneA friend of mine recently recommended ‘The Magic’ by Rhonda Byrne. Since then I’ve read and re-read the book a number of times – which is why I decided to write this review. Hopefully this article will give you a snap shot of what to expect from the book and give you an insight into how it helped change my life. It’s a light-hearted, fun and enlightening book that will make you feel upbeat and positive. Like a good deep tissue massage – it will knead out those negative habits and give you the tools you need to be more positive and feel happier. I particularly recommend this book to anyone who feels they are ‘stuck in a rut’ or feel lost in life – whether its work, love, self-image or whatever this book can help shake you out of negative though patterns and give you that boost you need to take that big step towards the things you want or use it as the ‘sign’ that you’ve been waiting for! **My Background** Over the last 6 years I’ve been battling a chronic health condition, which has been no easy feat. As someone who left home at 19, put themselves through college then university with no support and battled through life working a full-time AND part-time job to keep a roof over my head, you could say I’m pretty independent, strong and someone who never gives up. However when I got ill, things got harder and harder for me to maintain, especially when I lost my job (due to health) 9 months after meeting my now husband. Still new to the relationship at the time, we were thrust into the thick of it, I had to give up some of my independence, allow my new man to take care of me and admit that I was vulnerable. It’s taken me some time to get my head around all the changes but luckily, as my husband is so supportive and ‘gets it’, it’s been an incredible journey. When my friend suggested this book, I had been following a protocol by a specialist doctor for about 15 months and was struggling as I wasn’t progressing as I had expected. I knew that the lack of improvement was getting to me so thought that a positive book could help distract me and encourage me to look on the bright side – and it did just that (in fact, more!!!). Now in case you are wondering, you don’t have to be religious, spiritual or anything to read this book. Personally, although I was christened as a child and grew up ticking the ‘Christian’ box, I realised a few years ago that religion isn’t for me; it’s just not something I connect with. I always felt ‘something’ but it took me some time to realise that what I feel is spiritual. Now to read this book you don’t have to be anything at all – the way it works is it explains the happenings of the world as a science, but if you are religious you can translate these theories (the energy) to god and religion. If you are spiritual you can relate it to consciousness and connecting to your inner self, or if you are none of the above you can see it as science – energy, pure and simple. **About** With a total of 254 pages, this book is about gratitude and focusing on the positive things in life. It aims to help everyone, no matter how ‘bad’ life is, to see the good in things. There are 28 practices that you can work through at your own pace. Ideally the book suggests that for best results you need to follow the tasks in order (from 1 to 28) over consecutive days in order to make gratitude a habit. However you could easily carry out a task for as many days at it takes for you to feel that you have accomplished it, then move on to the next. Alternatively you can flick the pages and choose tasks at random, or pick a task that you feel suits you. For example one of the tasks is about health and focusing on what you DO have. If you had a health issue, you could spend a few days (weeks or even months) practising this task before moving on to the next task, or another task that you felt relevant at time. Each task is designed to be carried out first thing in the morning or throughout the day, however one or two of the tasks need preparing for (e.g. getting a photo or finding a rock) but the book will tell you when these are coming up. The first task that you learn that is required every day is ‘counting your blessings’, where you write 10 things about your life that you are grateful for. They can be anything from the roof over your head, to the people around you who love and support you. As you go through the book, you’ll find plenty of things to be grateful for and will notice the small details such as the beauty of nature around you and the little things that make you smile. **28 Practices** The first twelve practices are designed to use the power of gratitude to be grateful for what you have *now* and what you’ve received in the past. The next ten practices are aimed at using the power of gratitude for what you desire, dream about and all the things you want. The final six practices are aimed to help you saturate every cell of your body with gratitude and to use your knowledge to help others, resolve problems and improve negative situations and circumstances. Example Task To give you an example of one of the tasks, there is one that’s called Magical Relationships. It requires you to dig out three photographs of people who mean something to you – a friend, family member, or a lover – anyone you want. This practise is to make these relationships stronger so you can choose people who you feel you have lost touch with (and this exercise will help you reconnect with them) or chose someone who you want to get even closer to. Taking each photograph one at a time you write down a list of 5 things about that person – qualities, characteristic’s, anything that you love about them. Once you have done this for all three people you carry the photos around with you for the day and on 3 occasions take each of the photos out, look at them as if they were in front of you and say ‘thank you… <insert name>’. The key to the tasks like this is to take 5 minutes out of whatever you are doing so that you can focus all of your attention on the task and really feel the emotions that this person gives you. Doing this can really help you see how important people are to you and help you recognise the good that they bring to your life. **Tools** You don’t need any special tools to follow this book but I would suggest you buy yourself a nice note pad (A4 or A5) as you will need it to write down your ‘blessings’ every morning. By keeping your notes together, it can help you to look back through the days and see how you’ve progressed. It’s also handy to use a couple of pages to make a list or brain-storm your desires. That way, as you accomplish things you can tick them off and see how life is changing for you. **My experience of the Magic** I found this book a pure delight to read and it really made me feel so good. What surprised me the most is that it helped me put a lot of things into perspective, especially in regards to my past. Over the years I have trusted the wrong people, been let down by those who were meant to be there for me and taken advantage of time and time again. As a result (unconsciously) I’ve spent a lot of time regretting many decisions and blaming myself for making bad choices. For me this book enabled me to realise just how much I was ‘beating myself up about things’ and helped me to change that mind-set and ‘let go’ of the guilt, regret and anger. It helped me to identify the good that came from each experience, and see how they had shaped my character and personality. Some of my greatest strengths and characteristics are a result of some of my worst experiences. Seeing things in this way made me feel incredibly grateful and I no longer regret anything – I focus on the great that emerges from each experience. And believe me, whatever your experience; there will be something positive that comes from it. Whether it leads you to taking a particular career path or whether it empowers you to try new things – they are what you could call the silver linings. Although my experience may seem a little ‘heavy’ it was actually really fun and enjoyable to do. I enjoyed it so much that I went on to re-read the book a number of times, carrying out the practices again and again. It didn’t feel like it was difficult or even remotely scary, if anything I looked forward to each day and finding new ways to see the good in things. It also helped me to take better stock of my health. I had been so engrossed in waiting to ‘feel better’ that I had overlooked minor improvements that demonstrate I’m on the right path. **Conclusion** I know that there will be cynics out there who will disagree and say it’s just too ‘happy la de dah’ but the truth is if you are open-minded enough to give it a go, you’ll see that it’s impossible not to feel positive when following this book. Yes it might be simple psychology (think positive = feel positive) but by being guided through tasks that look into every area of your life, it helps you to see your life through someone else’s eyes (so to speak). It helps you to really look at what is going on in your life, things that you don’t see because you are so used to them being there. There is an old saying ‘can’t see the wood for the trees’ and this book helps people to overcome that. It forces you to refocus and see what’s right in front of you – the ‘things’ you are so used to (the ‘wood’). **Further reading** If you have already read The Magic, or want other books that are of a similar nature then I recommend the following books. These are books that I have gone on to buy as a result of reading The Magic. Some of them I am still working my way through, others I have finished and am having a second read through. You can heal your life – Louise Hay (See my book review [here](https://noodlechips.co.uk/you-can-heal-your-life-book-review)) The Secret – Rhonda Byrne The Power – Rhonda Byrne The Key to Living the Law of Attraction – Jack Canfield E squared – Pam Grout (review coming soon!) The Vision Board – Joyce Schwarz ## 10 Experiences of Long Term Paleo https://noodlechips.co.uk/10-experiences-of-long-term-paleo — 2015-09-02 📷 Caveman More and more people are turning to a paleo or ‘Stone Age diet’ to battle health issues, weight problems, general well-being and food intolerance. There is no ‘one size fits all’ as everyone’s issues and needs will be different but there are basic principles and you can find guides across the internet that will outline what they are. Most people who start eating this way tend to stick to it and see it more as a long-term (even ‘for life’) Way of Living or Way of Eating (WOL / WOE). Below are 10 experiences that you’ll likely encounter when converting to paleo. You’ll find that many of these points also apply to a wide range of life style choices, whether its food or health related. 1\. You will start off with food envy, but once you’ve settled into it, you’ll become a food snob! Yep. True story. Initially It can take a while to adjust to cooking things from scratch, finding natural ways to season and flavour your food and switching from grains to alternative flours etc. During this time you’ll probably wish for junk food, ‘normal’ food and anything non paleofied! You’ll get bored with having plain foods without gravy, sauce or dressings. But don’t despair it will soon pass and when it does you’ll be enjoying really flavoursome food. You will become so accustomed to enjoying real natural flavours that you’ll find new family favourites – that you actually really enjoy! This is because you’ll find other ways to season, flavour and accompany foods. You’ll find ways to use vegetables in ways you never thought possible (e.g. cauliflower to make pizza bases or ‘rice’) and chances are you won’t have any bland dinners because you’ll discover so many other ways of cooking food you’ll wonder how you ever ate pre – paleo! That’s when the food snob sets in because you’ll notice when you go out to friends houses or to non Paleo restaurants for food, how much people rely on packets and pre made sauces to add some flavour, and having to order food without these things usually leaves you with boring plain meat and bland veg. (Think of a Carvery, with all that thick gravy, cranberry and apple sauce made up mostly from sugar, the Yorkshire puddings and mustards with added ‘stuff’. Without all that you just have plain meat and plain – usually over cooked veg. You’ll be sitting there thinking, I could so make this way better and full of flavour!!) 2\. It’s a lot of work and you’ll need to interrogate the ingredients list! Sadly when you go paleo it’s difficult because chances are, no matter how much reading or how clued up you are on the subject, it’s a shock to realise how much rubbish is added to food! It’s only when you read into the ingredients list that you’ll see just how sneaky companies are – all those hard to pronounce words, coded E numbers – they are different names for additives and preservatives that can really play havoc with your health. A great tip is to print a list of some of the common ‘suspects’ (all the preservatives and additives) and keep the list in your bag. That way when you shop you can refer to the list and make better (more informed) choices. Check out this post by [Paleo Leap](http://paleoleap.com/paleo-guide-to-food-additives/) which explains what the additives are and if they need avoiding. As you know by now, that means you’ll have to prep and make everything from scratch and work out how to make real gravy, sauces and naturally good tasting food. It may seem daunting to begin with but as you get used to cooking this way, you’ll get quicker and be able to work out paleo versions or alternatives to replace your old favourites. 3\. Your taste buds WILL change Once you have got used to the changes and have settled in (and paleo has become ‘normal’ for you), you will notice that foods will start to taste different (better) than before. For instance, you will be able to taste the natural sweetness in fruits, you’ll be able to recognise seasoning on foods (especially when eating out – which is good for detecting things you can’t have!). You’ll also appreciate the flavours of good food prepared without processed ingredients. In addition to this you’ll get confident with cooking and probably start to try new foods you’ve never had before, such as sweet potatoes, plantain, unusual cuts of meat and gravy made with home-made stock. However, be warned that you’ll never be able to 100% replicate all non paleo foods. Bloggers will often promote recipes ‘as good as… insert non paleo item’ but its difficult to make a lemon cake or pizza without using grains so the Paleo version will be a little different. That doesn’t mean that you wont ever enjoy foods or they are not really tasty, but it does mean that non paleo people may not like your baked goods as the their taste buds will be different. 4\. You’ll become more comfortable around food This is one of my favourite changes about Paleo which I discovered for myself during the festive season but probably didn’t really appreciate until my second Christmas of being paleo. While everyone was stuffing their faces, piling their plates up high and over indulging, I was happily eating just the amount I needed (I was also ketogenic so measuring the amounts of food), satisfying my hunger and when I really fancied a little treat I had some squares of dark chocolate. I went home not feeling stuffed or over indulged or sluggish but content and feeling better for it. I didn’t feel resentful or depressed to be missing out, if anything feeling quite smug at myself because I was able to eat consciously like I had wanted to do over the years during Christmas, but didn’t have the will power. I believe that this is because being paleo in some ways, allows you to say no to people. Before I would get offered food or extra dinner and I would feel obliged to say yes, partly because I didn’t want to offend or because it was habit. Now that I have an ‘excuse’ it’s easy for me to say no. I don’t get hungry or envious watching people around me eat, it doesn’t even register, unless I am actually hungry, then all I do is eat, whether it’s something I take along with me or something that I can order which is suitable for me, when out. 5\. People will spend hours asking you ‘can you eat…?’ And when you reply, they’ll usually feed back ‘Oh No! I could never give up my beloved (insert non paleo item)…. This is a great time to learn self-control and patience. I suggest you do because other wise you’ll probably end up with a rap sheet the length of the Nile, most likely from ABH where you’ve punched people in the face! Yep. I kid you not, people will drive you crazy (you could always say that you are channelling your inner cave man/ woman ha!) Many people go paleo to help manage a health condition but other reasons for doing it are a) for weight loss or b) just wanting to live a healthier life. I fit into the ‘managing a health condition’ box but I really feel for those in groups a and b because those who mention the words ‘diet’ or ‘be healthier’ tend to get lots of flack (friends tempting you, saying you are being too strict, etc. you know what I’m talking about!) .. Now for those with a health condition – you would think that friends and family would be more considerate and supportive to this change, but sadly this isn’t always the case. They may see it as a fad. YES even when those SAME people have seen you at death’s door, dying inside because the doctors have nothing to help you – they STILL question you. Even when your health is improving and the Paleo life is working for you (yep even when they are telling you how good you look!!) they still criticise it… So be prepared to bite your tongue. Now don’t get me wrong, I am blessed that I have a family around me who are very supportive and really go out their way to help me, and there are other people out there whose family are supportive too. I just want to make you aware that you may find some people don’t accept the change as easily. I have read many horror stories from people who have had some terrible experiences when dealing with un-supportive friends and family. For an idea of what you might get, here’s an example of something I experienced. A while back when I had been paleo for some times I went to a party and I was looking really well. Because the party was being catered for I had to take my own food. The person in question had commented on how well I looked and sounded, but after a few ‘can you eat’ questions they declared that there was no way they would give up their beloved wine and would ‘just take the symptoms’. Now I can’t have any kind of alcohol due to something called fermenting gut (my body kinda produces its own – of sorts). The symptoms I suffer are pretty damn serious, so much so that a number of times I have almost seriously hurt myself, risked burning the house down or flooding the place. And that’s just ONE symptom that I suffer, on top of that I’m juggling about 10 others. Now I know the person didn’t mean to disregard my symptoms but the truth is, had I declared that I had cancer or a tumour, I’m sure these symptoms I’m dealing with wouldn’t be scoffed at. But sad to say – some people just don’t think before engaging mouth. So, if you think people will react badly to your change or lack sympathy and support it’s good to maybe think up a pre prepared speech for situations to avoid this kind of conversion – to help you feel confident and strong enough to fight off any criticism. Something like ‘I’m following a food plan just for ‘a bit’ to help make me feel better’ (because for some reason people feel more happy to accept if you’re doing this ‘short term’), or, ‘I’ve got a sensitive stomach at the moment so I’m having to be careful what I eat – I wouldn’t want to have to go home early due to sickness!’ You don’t have to be defensive, and sometimes it’s easier to say the comment with humour (eg ‘ there’s no way I’m going to eat anything I don’t want to – I’m not wasting good money puking up on my new dress bought for said occasion’) that way you can dismiss any debate and move the subject on to something else. 6\. Natural and organic foods will annoy you! Oh yes, as you become the master at reading packets and ingredients lists’ you’ll start to suffer with a type of rage! (Usually in shops or supermarkets and you’ll find people will avoid eye contact!). You see many companies have cottoned on the public’s want for ‘healthier’ options, so label their goods ‘organic’ or ‘all natural ingredients’ but that doesn’t necessarily mean they are actually HEALTHY. Nope they can still have added sugars or other ingredients added in that are not that great for you. The best way to tell if something is healthy, good for you or unprocessed is by looking at the ingredients and sell by date. Foods that are natural and not heavily processed will have ingredients that you recognise and can buy yourself eg the raw ingredients, coconut, almond, flaxseed etc. so that you could replicate the item yourself. They usually have a short use by or sell by date because natural foods don’t really last that long (as they don’t have any chemicals or preservatives ‘keeping’ it ‘fresh’). Any items you can’t pronounce, don’t know where they originate from (because they are made In a lab), or are added ‘added vitamins and minerals’ (which are unnecessary if something is natural) – then reject them, don’t touch that stuff with a barge pole! Now I know that processed technically means that something is pre prepared, ready-made or put together for you, but Paleo friendly foods don’t count, simple because they are 1. Processed or made in a way that doesn’t ruin or remove the natural vitamins and minerals, 2. Don’t contain any unnecessary additives. 3. Only have ingredients that are natural. These days you will be able to spot these as they are usually labelled as Paleo, primal or modern caveman, (or listed as diary, grain, soy, gluten and sugar-free) if not a good look over the ingredients will tell you. 7\. You’ll become a dab hand at substitutes… Cooking with nut flours, nuts milks, coconut oil and other Paleo ingredients can be really scary to begin with and you’ll be super cross when recipes don’t turn out how you want or expect. It will seem like everything is super expensive to begin with and that will make you even more upset, especially when recipes go wrong and you have to throw them out, so take the following advice… When starting Paleo, spend some time planning the recipes you want to try, starting with simpler dishes and remember to allow enough time for ‘fudge factor’ so if it goes wrong you have time to work round it, start again or correct it. Don’t try to re-create everything straight away like breads, cakes, crackers etc because firstly their textures will be different from normal breads etc. You may find that you can do without your usual toast and rather enjoy having scrambled eggs with Paleo pancakes. So take time to settle and start by experimenting small, building up your confidence until you can move onto bigger projects. If you can, read up as much as possible about the individual ingredients and you’ll find out about their qualities. For example, dairy free palm shortening (organic and ethically soured is a MUST) can be a great substitute as it still has a buttery type of texture; Coconut flour acts like a sponge and when cooking with it, you’ll notice that the ‘flour’ to liquid ratio is ‘little flour : lots of liquid’! After some trial and error you will begin to get the hang of things, working out the types of textures different (grain free) flours give or the kind of tastes and flavours different nut milks give etc. The longer you eat this way, the more of a dab hand you’ll get and in addition to this, you will work out what flavours you like and what flours etc work better for you based on the textures they give. 8\. You’ll widen your horizons One thing you’ll notice when going paleo is that the local supermarkets don’t always have the ingredients you want (especially in the UK) so you end up having to buy stuff from other places, shops that you never visited or needed to use (and most likely – online!). When you start shopping in these places, chances are they will have other paleo friendly ingredients and before you know it you’ll be trying all kinds of foods that you never knew existed! Such as coconut butter (creamy and tastes great in desserts), nut flours (a great alternative flour), psyllium husk (used to bind foods together), flaxseed (make great crackers) and gelatin powder (get for thickening sauces)! The more you get used to these ‘unusual’ ingredients, the more they will become your staples and as your confidence grows, you’ll start looking to find other Paleo friendly substitutes to broaden your cooking and taste (eg go from normal nut flours to tapioca flour or using plantain instead – yep, Plantain tastes great in brownies instead of flour! #WhoKnew). Another big horizon you’ll discover is meat. Although the paleo diet is based on how our ancestors ate, we are not trying to become cavemen and eat exactly as they did!However the idea of ‘waste not, want not’ is the same and that means eating what is known as ‘nose to tail’. Basically if it’s on an animal – you can eat it, so organs, left over cheap cuts, the bones for making broth – yep, the lot! It can take some getting used to and some cuts are an acquired taste but eating this way can be a great way to get iron in your body, its more cost-effective and you can discover some new meal ideas. 9\. You’ll learn a lot about nutrition! When going paleo you’ll probably ask a lot of ‘why’ questions. Why can’t you eat certain foods, why are certain foods that are ‘grown’ (e.g grains) not considered paleo etc, etc…. And that’s when you’ll learn a lot about nutrition, because all of these questions can be explained when you start looking at the nutritional value of things and what impact they have on the body. If you are going paleo to manage a health condition it’s really important to understand these reasons as they will help you to get a better understanding on what causes your body pain, inflammation, immunological response and so on. For example legumes, pulses and beans are not considered paleo (although some people later reintroduce them once health has improved). The reason for removal is because they contain lectins and phytates which harms the gut lining and causes inflammation in the body. Taking them out the diet helps the gut to repair and inflammation settles down. Nightshades (such as tomatoes potatoes, peppers and certain spices) are another group of foods that can cause inflammation, however they ARE considered Paleo but for some people known as AIP’ers (Auto Immune Protocol or Auto Immune Paleo – a much stricter version of paleo and for those with auto immune illnesses) will remove these from their diet as these foods can cause problems for those who are more sensitive . As you learn about the yes – no foods, and work out what foods cause you pain, you’ll learn about other food choices that have the equivalent nutrient content. For example many people will tell you that removing dairy from your diet is ‘dangerous’ and will want to know where you will get your calcium from. It wont take long for you to realise that you can get calcium from plenty of other sources – to name one (which is actually better for you for many other reasons) is kale! The longer you are paleo, the more you’ll find out works for you. everyone’s ‘paleo’ diet will be slightly different to someone else’s, because our bodies are all different and what we can or can’t tolerate is based on individual response. 10\. You will learn to listen to your body Once you get used to the paleo diet you will become more in tune with your body. You’ll notice what foods trigger a bad response, such as headaches, stomach pain, rashes or skin flare ups. You will also work out what ratio of fat, protein and carbs works for you – there is no right or wrong, it’s all based on how you feel. If you feel good then its likely working for you. I know that many people live and eat non paleo and feel good and that’s great – but if you are suffering with any kind of health condition, you really should dig a little deeper and look at what you are putting into your body. You may not need to go full paleo (and if that works for you – then go for it) but there’s no point taking supplements or medications and continuing to eat how you are eating as you will be putting your body under unnecessary stress. You could find that by cutting out certain foods such as sugar, grains or dairy, could clear up that skin condition youve suffered from for life, or get rid of those horrid migraines you get that lead you to take a sick day or miss out on an event. If food is the answer you wont need sick days or medication and you can take better control of your life! So, there you have it – pretty emotional huh?? If you are paleo or have embarked on a different kind of life change or diet and recognise any of these stages I would love to hear your thoughts. I would appreciate any tips of ways for helping deal with the negatives that crop up! ## Hooray to Kimberley Henderson https://noodlechips.co.uk/hooray-to-kimberley-henderson — 2015-06-28 📷 Kimberly Henderson article response Ok so first of all I have to point out that you may be offended by the post you’re about to read … Then again, as it’s aimed at the ‘normal’ people in this world (a’hem – most of the population) so it really shouldnt, but if it does – Hey, I did warn you right!? So earlier this week Kimberley Henderson (article [here](http://www.people.com/article/kimberly-henderson-postbaby-belly-viral-photo?xid=socialflow_facebook_peoplemag)) posted a pic of her ‘normal’ looking stomach and wanted to show that she was normal, with her stretch marks and slight flabby belly. Now it really stuck a chord with me (in a good way) and it got me thinking about how we (women in particular) see ourselves. I was in two minds whether to actually post my response or not. My fear wasn’t because I could end up getting negative feedback, it was more that I didn’t want people to think I was jumping on the publicity bandwagon … Anyway after some debating I thought that what I felt I had to say was too important for me to just disregard, and I know that there are other people out there who will agree with me (once you see where I am coming from!) I am a lover of Kimberley’s post, it was wonderful and warmed my heart to see a woman being proud of her body – so many people in this day and age are striving and killing themselves (ok not quite literally but they are killing their spirit) trying to look like the (airbrushed) photos of celebs in the magazines. I’m also thrilled to hear it’s had a huge positive impact on moms with normal bodies, jiggly bits and less toned parts – looking past those ‘flaws’ as they were once seen and celebrated for they are the result of babies. However it struck me that there’s another angle to be considered by this topic and I would be very surprised if people were to disagree with me. It made me think what about the ‘others’. Surely you don’t have to be a ‘mom’ to be accepted ‘warts and all’ (as the saying goes)…? When I say others, I mean the other people with normal bodies that don’t in fact have children but may have jiggly bits, are not toned or have stretch marks. Because they are out there and they should be Included. I myself am one of these ‘other people’ and I believe that’s why I have another perspective on this topic. First of all meet the ‘too busy working people’ … Over six years ago before I was diagnosed with ME I used to work full-time (Mon – Fri, 9-5) but it didn’t stop there, because being solo meant that I had to also work weekends (behind a bar in a rugby club!) and any other extra shifts I could get in order to pay my rent, council tax, utility bills and all those other costs that come with having a home. Don’t get me wrong, I’m not complaining – I loved it. I loved my little flat, with my little cat and dog, working and having a routine but it meant that work came first. Because work = more money which meant if I was lucky, I would be able to afford something nice for myself other than it all going towards bills. This rigorous routine meant that time was limited (as well as money) so my work out was walking to and from work, I joined a ramblers club with my friend (hello Lou-la-boo!) for the Sunday’s I had the energy to go and I did exercise DVDs in my own flat. Joining a gym was always too pricy to maintain and it would cost to get there and back both money wise and energy wise. I realise I was lucky because I managed to have those spare minutes to work out, but consider the people who don’t have those extra hours to fit in exercise or can’t walk to work because it’s not feasible… I should point out that there will be moms and dads out there (yes – men are included in this topic) who are also included in this group ^^ who will be whooping because they too are juggling all of these things plus a child or two! Then this begins me to the other ‘other group’… ‘the ‘sick’ people… So after years of a crazy routine, working all the hours I could, trying to keep fit and spreading myself too thinly, I ended up ill. like seriously ill – sleeping over 18 hours a day, suffering terrible infections, colds, being run down … And so on and so on until I was diagnosed with Myalgic Encephalopathy (ME) … That’s when life changed for me. One of the things with ME is that you don’t always look ill. Usually if I am out in public I look really well (and get told so) but that’s for two reasons, 1 I make an effort to look human because trips outside the house are rare so it’s like a big thing for me! Secondly I usually ONLY go out when I am feeling a 7 or 8 (my hubby has a scale that measures how I feel) so I probably will look well…. (Anyway i digress)… There are other people out there who will be dealing with a health condition – whatever it might be (mental, emotional, physical) – exercise might be anything from off-limits (like it is for me) to not yet possible (and maybe even never possible) so it can be pretty tough for these people (believe me – I’ve been there). I hated that I couldn’t exercise and feel good about my body, and when people would post their ‘workout’ session info on Facebook or social networks it made me feel a failure, angry, frustrated and just so many other negative things! I know it’s not their fault but there does seem to be an obsession this day and age with people wanting to look perfect (I blame the airbrushed photos and all that ‘photoshopping’ that goes on!) and that can really hit you hard when you cannot do those things. There may well be some other groups that I haven’t considered but I’m hoping you’ll get my point. Basically I don’t think it should just be ‘moms’ celebrating their normal bodies, it should be each and every one of us for we are all fighting some kind of battle and trying to do our best. I know it might sound like it’s an easy thing for me to say (as I am at peace with myself) but I have been at the point where I hated everything about myself and my life so its taken me time to get here. Just before I met my (now) husband I was in a pretty dark place – health, work, life all felt frustrating because it all felt so Bleugh! But I had what you could sort of call an epiphany (I got my mojo back) because I realised that I had so much going for myself and that actually things were changing for the better. Since then I have become (without sounding airy fairy) at peace with myself. It’s taken a lot of soul-searching, support and love from a wonderful husband and changing my perceptions towards battling my health. I have had wobbles where I lose my mojo for an hour or so but it doesn’t last long and it’s usually a frustration about my health. So rather than focus on the fact that you may not be toned, skinny, slim, curvy or whatever it is you are wanting to be, take a minute. Focus on all the things you DO have, all the things you ARE able to do, the small simple things in life and concentrate on those. Because focusing on the positive can help you to learn to love yourself. So, on a final note, here’s to being ‘normal’ tall, small, fat, thin, toned, wobbly and everything in between – love your body because you only have one one, and one life for that matter – so live it! ## Are Your Beauty Products Causing You Harm? https://noodlechips.co.uk/are-your-beauty-products-causing-you-harm — 2015-05-08 📷 Image ‘Yes to Carrots’ Nourishing body wash and ‘Yes to Grapefruit’ CC cream. Made from 95/ 96% natural ingredients with no Parabens or SLSFor those of you who are regular visitors to my blog, you’ll know that I’m following a Paleo diet to help improve my health. In short, I’ve been removing harmful foods, preservatives and chemicals from my diet and also my lifestyle. I’ve written many pieces about the reasons to avoid certain things from the diet but never really touched on the beauty side of things. Mostly that’s because I have been focused on the food element of recovery and I’ve only recently got round to really scrutinising my beauty products. I’ve been using natural soaps, hair care and face cream for some time now but have only recently started to swap my usual beauty products to more natural, chemical free items. As my health’s been at its worst, I haven’t really needed to use many beauty products, but as I am stating to feel a little better and wanting to put a little more effort into my appearance, I have been slowly swapping my old products (such as body lotion, make-up, face-care and deodorant) for those that are less chemical – paraben free, natural and organic. Why go to such lengths – might you ask? Well because everything you use in your daily life, from face creams, body washes, hair care to hand wash and even cleaning products, the chemicals in them pass through your skin and into your body! You most certainly wouldn’t use bleach or kitchen spray to have a shower in but the fact is, many beauty products are filled with chemicals just as harmful! Rather than regurgitate what I have learnt myself about the chemicals in beauty products, I have listed a number of useful articles from other sites that will tell you everything you need to know. The general points are that if you wouldn’t put it in your mouth and eat it – then don’t put it on your skin! If you are suffering from ANY kind of health issue (especially hormone, gut or immunological related) you NEED to look at eliminating chemicals from your beauty regime. To give you an idea of why – some chemicals in beauty products can mimic the action of estradiol (one of the most important forms of oestrogen), creating an imbalance in your sex hormones; They can also have an impact on reproduction and fertility and for men can cause problems with sperm count – pretty scary huh? If you want to find out more and get a real understanding, read through these two articles which give a much greater insight:- [**Paleo Leap: Paleo and Environmental Toxins**](http://paleoleap.com/paleo-and-environmental-toxins/) This article tells it all, from the chemicals in beauty products to those in the environment around you. We are talking household chemicals to non-stick pans and plastic food containers! Trust me on this – chuck ‘em out!!!!! [**Marks Daily Apple : 5 Chemicals in Cosmetics That You Should Avoid**](http://www.marksdailyapple.com/5-chemicals-in-cosmetics-you-should-avoid/#axzz3ZYV7dGxU) This is a much shorter piece but good place to reference the chemicals to avoid. It gives you an idea of which products are likely to contain which nasties as well as other names they might be known by. **So in short what should you be avoiding?** To give you a short guide, I have listed a number of chemicals below and why they can be harmful:- **Sodium Lauryl Sulphate or Sodium Laureth**; (SLS or SLES) this chemical was once used as an industrial degreaser – but is now common in bottles of shampoos and shower gels, because it acts as a lathering agent (makes things foamy). If used in large quantities it can be absorbed into the body, causing inflammation and irritation. It’s more harming the higher the concentration and the longer it’s left on the skin. **Parabens**; This includes Butyl-, Erthyl- or Methyl paraben (just look for the words with ‘paraben’ as the suffix). It’s in pretty much everything – sun creams, shaving gel, moisturizers and toothpaste! These are the little blighters that contain estrogen mimicking properties and are linked to increased risk of breast cancer. The chemical can be absorbed through the skin and research has shown they can be found in biopsy samples and breast tumours! Phthalate; (Pronounced THA-lates) these are plasticizers meaning they are mostly found in plastic products but are also commonly found in cosmetics! Found in nail polish and synthetic fragrances as a preservative, they can disrupt the endocrine system and have been linked to ADHD, breast cancer and even obesity in children! (What?? … crazy huh?) **Petrolatum**; the most common form of this is product by brand ‘Vaseline’. Petrolatum comes from crude oil and in itself is classed as non-toxic, but it can be contaminated with Polycyclic Aromatic Hydrocarbons (PAHs) which may cause cancer. It’s also used in lipsticks, lip balms, moisturizer and hair products. **Formaldehyde** – releasing preservatives; Look for DMDM hydantion, diazolidinyl urea, imidazolidinyl urea, methenamine , quaternium-15 and sodium hydroxymethyglycinate. Used in cosmetics it is said to slowly release cancer causing formaldehyde in small amounts. **Triclosan** – found in hand sanitizer gels and anti-bacterial hand washes, this controversial antibacterial agent may contribute to antibiotic resistance in bacterial strains. **Good chemicals that just sound a bit iffy!** I came across an article in natural health magazine and it pointed out these three compounds that can be found in your beauty products and although they sound like they might be bad – they aren’t! **Methlysulfonylmethane**; ‘MSM’ for short Is a special biological sulphur found in plants, soils, fruit, veggies, meats, milk and eggs. It can help to clear the skin and help with joint pain (yay!) **Hyaluronic Acid**; A type of carbohydrate made up of simple sugars, it occurs naturally in our bodies. It binds to water, helping to lubricate our skin, muscles and eyes. **P-Anisic Acid**; Also known as draconic acid its derived from the anise plant and has antiseptic properties. Now you have an idea of what these nasty little blighters can do to your body, all you need to do is look for products without them. The best way to do this is to start by finding a shop or brand that makes products using more natural ingredients. Below I have listed a few websites / products to help you on your way… [**Love Lula** ](https://www.lovelula.com/about) This is an online shop that selects the world’s finest natural and organic beauty products, and they put everything through a rigorous selection process. This includes hand picking and testing products, ensuring ingredients are ethically sourced, are natural and organic and are using the highest possible grade of ingredients. All of their brands contain NO Parabens, NO SLS’s and NO animal testing. They have a vast range of products and brands an also have a blog that you can view/sign up to find out more about their work. I have recently sourced a number of beauty products from this site and have just signed up to their monthly beauty. (For more on beauty box companies, take a look [Beauty Boxes](https://noodlechips.co.uk/beauty-sample-boxes)) [**Read the Label**](http://www.read-the-label.co.uk/) Always check out what’s available to you locally because you may have a great brand / local company right on your door step! For example on a recent trip out, my husband came across a small stall on a London market selling natural soaps (where he bought me 5 soaps for £10 – Bargain!) They are a small local business and had all the literature/ information to show what ingredients they used in their products. Their mission is ‘to create a range of attractive and beneficial products’ that are ‘made naturally without any unnecessary or synthetic ingredients’. If you’re local you can find them on Camden Market, London otherwise check them out online at Read the Label. I still have soap left over and have been using them both as a body and face wash. [**Black Chicken**](http://www.beautyworkswest.com/cat_name/black-chicken-remedies.aspx) Black chicken is an Australian company that use all natural ingredients in their products. They have some great information on their website including an ‘[Ingredients to avoid](https://blackchicken.com.au/ingredients-avoid/)’ list which you can see here. I have yet to try any of their products but have come across them through the Paleo community and have heard great things (especially about their deodorant). You can order their items by finding where they are sold locally to you. Check out ‘black chicken’ and select stockists (where you can specify what county you are in). Or for those in the UK you can order from Beauty Works West who stocks their products for home delivery. [ **‘Yes to’**](http://yesto.co.uk/) ‘Yes to’ is a range of products made with 95% natural ingredients with NO SLS, Phthalate or parabens. Their range consists of carrot, tomato, grapefruit, cucumber and blueberry – each group is aimed at targeting different skin types (e.g. ‘Yes to Carrots’ is good for normal to dry skin, whereas ‘Yes to Cucumber’ is hypoallergenic and suitable for sensitive skin.) As well as promoting natural ingredients, they also have a scheme called the Seed Fund where they ‘give back’ to communities to inspire young children – you can find out more about it [here](http://www.yesto.co.uk/yes-to-seed-fund.html). You can buy all of the ‘Yes to’ range by going to their website and searching for a local stockist, or you can find them on Beauty bay, Love Lula and in some local Boots stores. I have tried (and love) their ‘yes to carrots’ body wash and ‘yes to grapefruit’ CC cream. [**FunkySoap**](http://www.funkysoapshop.com/) My all-time favourite is Funky soap – It’s a small London-based company that uses old-fashioned methods to hand make all their products. They use ALL (100%) natural ingredients, are SLS /SLES and paraben free and their palm oil is from a sustainable certified source. Many of their products are suitable for vegetarians and vegans, but some do contain buttermilk or cream (all products show ingredients lists). I started using their soaps about 15 months ago and have tried about different 8 varieties. I am especially a big fan of their shampoo bars and swear by them (super beautiful glossy hair). They have recently set up a new website where you can buy directly or you can find them on amazon and eBay. Their new website has a wider range of products including natural soap for dogs!. **Homemade** If you really wanted to take things one step further, you could always buy the natural ingredients yourself and make your own beauty products. If you were interested in doing this, I would suggest you take a look at the [Wellness Mama](http://wellnessmama.com/5801/diy-beauty-recipes/) website because she has a whole load of recipes. I hope that this article has been helpful to you and if there is anything you would like to add, know of any brands that would be worth giving a mention or just want to give your opinion – please leave your comments below. ## Paleo Cookies https://noodlechips.co.uk/cookies-_-flourless — 2015-05-05 Paleo Cookies – Image shown is a double chocolate version! ## Paleo Slow Cooker Lamb Curry https://noodlechips.co.uk/paleo-slow-cooker-lamb-curry — 2015-05-01 **Paleo Slow Cooker Lamb Curry** This recipe is so easy to make and can be cooked in a large pan or left in the slow cooker (while you get to sit on the sofa and relax – yay!). The only ‘extra’ prep you’ll need to do if you go with the slow cooker method, is that you need to cook the onions first. Once you do that you can add everything to the slow cooker and leave it to do its thing, but please – whatever you do don’t skip browning the onions. The reason for this is because traditionally in many Indian cuisine, the onions are sautéed until brown as this gives the end dish a much fuller flavour. Be warned! – skipping this stage WILL change the overall taste of the dish. Although this recipe is pretty much a wing it job, it’s a combination of a new recipe that I found and one of my old favourites. It came about because I wanted to put my new slow cooker to use and make something different with the diced lamb we had in the fridge. Not sure what I wanted to cook I googled ‘paleo lamb slow cooker’ and ‘[eat drink paleo](http://eatdrinkpaleo.com.au/scrummy-paleo-curry-with-lamb-and-coconut-recipe/)‘ lamb curry popped up. Never one to follow a recipe to the full I decided that I would pre cook my onions and it was when they were brown that I decide to add in the spices just to get an idea of the smell (smell is a great indicate of what a dish will taste like). When I smelt it, it reminded me of [Priya’s hyderbadi chicken](http://priyasfoodsafari.blogspot.co.uk/2013/12/lagan-ka-murg-hyderabadi-chicken-curry) dish, one of my ultimate favourite curries EVER! One aromatic whiff and I decided to add in some of the spices that featured in Priya’s dish along with some nut butter (Priya’s recipe uses fresh nuts ground into a paste). Then I added in the meat – just to give it a good coating (not to pre cook) then poured it all into the slow cooker. In future when cooking it, I’ll probably just marinate the meat in the nut butter and spices overnight (in the fridge) as it helps the flavours to really sink in. I added about 3/4 cup of water and left it to cook for 5 hours on high. An hour before serving, I added in some coconut milk. Serve on a bed of Cauli rice with a dash of rose-water, a drizzle of coconut cream and a sprinkling of saffron… Heaven!This recipe is so easy to make and can be cooked in a large pan or left in the slow cooker (while you get to sit on the sofa and relax – yay!). The only ‘extra’ prep you’ll need to do if you go with the slow cooker method, is that you need to cook the onions first. Once you do that you can add everything to the slow cooker and leave it to do its thing, but please – whatever you do don’t skip browning the onions. The reason for this is because traditionally in many Indian cuisine, the onions are sautéed until brown as this gives the end dish a much fuller flavour. Be warned! – skipping this stage WILL change the overall taste of the dish. Although this recipe is pretty much a wing it job, it’s a combination of a new recipe that I found and one of my old favourites. It came about because I wanted to put my new slow cooker to use and make something different with the diced lamb we had in the fridge. Not sure what I wanted to cook I googled ‘paleo lamb slow cooker’ and ‘[eat drink paleo](http://eatdrinkpaleo.com.au/scrummy-paleo-curry-with-lamb-and-coconut-recipe/)‘ lamb curry popped up. Never one to follow a recipe to the full I decided that I would pre cook my onions and it was when they were brown that I decide to add in the spices just to get an idea of the smell (smell is a great indicate of what a dish will taste like). When I smelt it, it reminded me of [Priya’s hyderbadi chicken](http://priyasfoodsafari.blogspot.co.uk/2013/12/lagan-ka-murg-hyderabadi-chicken-curry) dish, one of my ultimate favourite curries EVER! One aromatic whiff and I decided to add in some of the spices that featured in Priya’s dish along with some nut butter (Priya’s recipe uses fresh nuts ground into a paste). Then I added in the meat – just to give it a good coating (not to pre cook) then poured it all into the slow cooker. In future when cooking it, I’ll probably just marinate the meat in the nut butter and spices overnight (in the fridge) as it helps the flavours to really sink in. I added about 3/4 cup of water and left it to cook for 5 hours on high. An hour before serving, I added in some coconut milk. Serve on a bed of Cauli rice with a dash of rose-water, a drizzle of coconut cream and a sprinkling of saffron… Heaven! ## The Paleo Diet https://noodlechips.co.uk/the-paleo-diet — 2015-04-05 📷 The Paleo diet Ok, so the original plan was to have this article up on my blog in December last year as a build up to all your healthy New Years resolutions. The reality however is that for one reason or another (health related), it’s taken me until February to get this article together, but hey, better late than never right? So, was one of your New Years resolutions to start eating healthy, lose some weight or start looking after yourself better? Are you struggling or have you already fallen off the waggon? …. Then why not try the paleo way of eating. I’ve had a number of enquiries over the last few weeks asking about the benefits of the paleo way and where to start. This short guide will give you the information and tips you need to get started and be on your way to a healthier you, for life! **My Story** In October 2013 I embarked on a journey to help improve my health. Since 2009 I’ve suffered from ME/ CFS and I’ve tried many different types of natural treatments, methods and supplements, but have been unable to find anything that helped improve any of my symptoms. I had tried individual methods but never really tried a holistic approach (holistic meaning whole/all of), so when I went to see a private specialist, one of the top UK doctors treating CFS I knew there would be some big changes to be made. Doctor M began her work in the field of allergy and intolerance where she began to find a common pattern between allergy/intolerance to foods/toxins and CFS. Since then she has gone on to do a tremendous amount of research and studies with CFS patients. Her work aims to find out the cause and to find methods to help improve the symptoms. As a result she recommends CFS suffers follow a paleo (and in some instances also a Ketogenic) diet to help reduce/ manage symptoms alongside pacing, rest, removing toxins from your lifestyle and a good sleep routine. For this post, I will be focusing on the Paleo diet, mostly because it was one of the most googled topics of 2014. **Background Information** The word Paleo comes from the word Paleolithic meaning ‘older’ or ancient, especially relating to the geological past. The paleo diet, also referred to as the caveman diet or stone age diet is based on how our ancestors ate back in the stone age – foraging for foods that grew naturally or catching animals/ fish. This era lasted for around 2.5 million years but ended about 10,000 years ago, with the advent of agriculture and domestication of animals. It is believed that the human body has not evolved/ become adapted enough to metabolize foods that have become available as a result of agriculture (such as grains) and has resulted in some people suffering from various different illnesses stemming from food intolerance and allergy. The paleo diet today is slightly different to that of our ancestors for a number of reasons. Firstly – we live in the 21st century so we don’t live in cave, we don’t have to cook over a freshly made camp fire and we don’t have to catch our own food! Secondly some of the ‘fresh’ foods that are grown have been genetically changed over the years (e.g to help it grow better) or they contain high levels of (natural) chemicals that are bad for you. Stone agers wouldn’t have known this but recent research shows foods high in these chemicals can cause us big problems (see legumes below for more info)! Thirdly – we live in a day and age where we have slow cookers, yogurt makers, ice cream makers and so on, which enables us to make delicious foods from the fresh ingredients. No, our ancestors weren’t able to make Paleo chocolate chip ice cream but it doesn’t mean we can’t! **Why some ‘fresh’ foods aren’t paleo** We all know that there are certain foods that are bad for us such as sugars and processed foods etc, but what you may not realise, is that some foods which are often promoted as good for you – are actually likely to be what’s making you sick! One prime example food group are grains (wheat, rye, spelt, flour, oats) and the reason is because they are very damaging to the digestive system/ gut lining – even ‘gluten-free’ options. Gluten free just means that the item has been made without the gluten protein (whether naturally gluten-free ingredients, ingredients processed with the gluten removed, or has been made in a Gluten free environment). If it contains gluten-free grains – you are still eating grains, whether it’s gluten free or not! Want to know more – then click [here](http://blog.paleohacks.com/whats-wrong-with-grains/ "Paleo Hacks") to read Paleo Hacks article. Other foods such as beans, legumes, soya products, are promoted as good for you but these can cause the body severe discomfort and symptoms such as acne, skin rashes, bloating and congestion problems. The reason for this is because they contain high levels of (natural) chemicals known as phytates and lectins. Phytates bind to the minerals in food which prevent the body from being able to use them. Lectins are a type of protein which the body finds really difficult to break down and have been linked with health problems such as IBS, Chrohn’s disease and arthritis. They also bind to foods causing digestive problems and damage to the intestinal lining. These chemicals are in lots of foods, but in soy, beans and legumes the chemical is very high. For more details check out The Ultimate Paleo Guide [here](http://ultimatepaleoguide.com/what-are-legumes-paleo/ "The ultimate paleo guide") where it explains more about legumes. **The Paleo Diet and The Gut** If you are considering paleo I really do recommend you do some reading into gut health, as it can be key to recovery. By going paleo you’re already cutting out many foods that can be damaging your gut, but that’s not enough! The next step to good health is to be kind to your gut, so eat foods that help it recover/ improve it. This means foods that encourage good bacteria as well as feed it. We all know that probiotics are good but they don’t have to be taken as a sugary milk drink (as they are often found!). Natural yogurt without any added sugars is good for promoting good bacteria, but if you’re dairy free what do you eat? Well, there’s plenty of choice, you can have coconut yogurt or any coconut products as they are high in antibacterial properties, kombucha (a fermented drink that’s big in America – it’s not as well-known here in the UK), kimchi, sauerkraut and kefir (a culture that’s grown in milk (dairy or non dairy if your intolerant to dairy). Bone broth and gelatin are both really good for gut health. If you want to find out more about improving gut health take a look at Chris Kressers article [here](http://chriskresser.com/9-steps-to-perfect-health-5-heal-your-gut "Chris Kresser"). An example of the link between gut and poor health can be found [here](http://www.cortjohnson.org/blog/2015/01/13/gut-infection-symptoms-chronic-fatigue-syndrome/ "Cort Johnson"). **Paleo Recipes and Goods** There are literally hundreds of websites where you can find paleo recipes or stores selling paleo friendly goods, but you don’t have to buy any special ingredients or make any fancy pants cakes or breads to be paleo. The general principle of paleo is eating fresh, natural foods that are free from preservatives/ chemicals and added (‘scuse the word) crap! It’s just honest, fresh, homemade food using natural ingredients (such as a home-made Bolognese sauce instead of a jar/ shop bought!) However some people find it difficult to change their diet or give up foods they love and that’s where paleo versions of bread, cereal and the likes come in handy – they are there to make IF you WANT to but it’s not a key part of the diet. **Simple Paleo** To give you an example of a simple paleo meal it would be a roast chicken dinner, you have chicken, veggies such as broccoli, cauliflower, roasted carrots and sweet potato all served with a gravy. The difference from a ‘normal’ chicken dinner would be that the gravy would be made with the natural meat juices (maybe thickened with arrow-root powder or xanthan gum). The chicken would be roasted in its own juices and if you wanted you could rub the skin with coconut oil or duck fat if you choose. You can also add any spices you like. Paprika and granulated garlic sprinkled over roasted spuds and the chicken skin for instance. There are paleo versions of stuffing, cranberry / apple sauce (made without added sugars), Yorkshire puddings and other side dishes that often get served with the traditional roast if you really don’t want to miss out on these foods, but don’t get hung up on trying to substitute everything. Eating paleo is also a good way to be conscious of what you eat and what your eating habits are like. If you switch to eating paleo and try to substitute everything (such as making paleo breads or crackers and so on) you will probably spend so much on ingredients and get fed up of cooking all the time. Its easier to start by eating simple freshly made meals, with fresh ingredients, then once you get used to it, experiment with making the things you really do miss and don’t want to do without. **But Is It Paleo?** Many people when eating a paleo diet often ask ‘is it paleo’ and get hung up on a ‘yes’ ‘no’ list but there really isn’t a ‘one size fits all’ because what one person may be able to eat, might be different to another. There are basic rules for paleo of what is not allowed but when it comes to ‘yes’ foods, it varies. Let me explain, generally people start a paleo diet in order to treat a health condition or identify food intolerance, because eating this way removes a lot of food groups that can cause sensitivities in the body. For example you could start a paleo diet and discover that you don’t tolerate certain foods such as night shades. Nightshades are fruits and vegetables (that belong to the family of Solanaceae plants of the Solanum) and they include potatoes, tomatoes, peppers eggplant (aubergine) goji berries (to name a few, but this list isn’t exhaustive). Some people have terrible side effects if they eat them (such as rashes, painful joints/ aches and inflammation, bloating, and headaches). As a result they have to be avoided, even though they are classified as paleo. Other paleo foods that some people can’t eat are coconut products, nuts, eggs and dairy. However, some people find that they can tolerate all of these foods, so it would be unnecessary to cut them out their diet! There are also some foods that are classed as ‘grey areas’. These are foods like as natural sweeteners such as xylitol or stevia, although they are natural, they can have an impact on a persons insulin levels if eaten in large quantities. You need to be aware that although they are ok to eat – having plates of muffins cakes or treats cooked with xylitol/ stevia wont make you ‘healthy’ just because they are natural! Another few grey areas are potatoes, rice and dairy (milk, yogurt, cheese, butter). Potatoes are usually not considered paleo (although sweet potatoes are, or they are at least, seen as more paleo than white ones) because they are very starchy. However (just to get confusing) some paleo sites are allowing potatoes now, because they contain something called resistive starch. This means that when it’s digested, the starch bypasses the digestive process allowing it to feed the good bacteria in the stomach. People with certain health conditions or gut problems such as IBS and Small intestine bacteria overgrowth need to feed their good gut bacteria as it can help improve their health, so resistive starch in the diet is a must! Some people however suffer candida which is another type of bacteria in the body, but it feeds on sugar. But sugar isn’t just the White stuff you have in your tea! Any carbohydrate-containing foods get broken down by the body and turned into sugar, so someone with candida would need to limit their carbohydrates. So, like I say, it’s not one size fits all but a way of eating healthy and tailoring it to suit your needs/ or health problem if you suffer with one and dietary requirements. Indeed, people suffering with the more severe or debilitating health conditions will probably find they need the assistance of a carer or family member to create some paleo dishes. Certainly, with my CFS, the simplest of tasks can be an uphill battle most days, so my husband does the majority of the donkey work and I’d struggle to eat paleo without his help. **How To Go Paleo** So, you’ve decided you want to start eating paleo but you don’t know where to start? There are a number of ways to do it but again, like the diet itself, it’s a way of life and you need to do it to fit around you and your family. The day I started the paleo diet way back in October 2013, the moment I got home I cleared my cupboards of all non paleo items and cooked recipes from a recipe book that my doctor had given me. I then began purchasing paleo items such as coconut oil, coconut milk, dark chocolate and so on. I started looking on the Internet about the diet and made notes, saved recipes, researched, read and researched some more. In hindsight I would say that it would be much easier to do the research first, find recipes of stuff you already cook but find paleo versions (eg so find a paleo version of cottage pie, Bolognese) then list the items you need. Only once you have the ingredients you need to make the recipes you have, clear out all the non paleo items to remove the temptation. Alternately you can do it slowly over time, removing non paleo items and adding in paleo substitutes (eg swapping vegetable oils for a good coconut oil). Only you will know what will work for you, but remember, however you decide to make the switch, it will take time to get used to. Your taste buds will change and you’ll get used to working out what foods to swap (eg coconut or almond flour instead of flour, ghee, shortening or coconut oil instead of vegetable oils and margarine). **Tips** Check out these great sites to help give you all the information you need. [The Paleo Mom](http://www.thepaleomom.com/ "The Paleo Mom") has everything you need to know about paleo, how to make the transition to paleo, what foods are grey areas and plenty of great recipes. Chris Kresser – This website has a huge amount of information, giving you a great understanding of the science behind healing yourself with food. You can either visit his site [here](http://chriskresser.com/ "Chris Kresser") and search for items or Google the words ‘Chris Kresser’ and your query, eg ‘what are legumes’. Nerd Fitness – has some great Paleo information including debunking and busting myths. Take a look [here](http://www.nerdfitness.com/blog/2015/01/08/going-paleo-5-things-you-need-to-know/ "Nerd Fitness") at ‘Going Paleo? 5 things you need to know’. Google – is your friend. Always ask google if in doubt, such as ‘is it paleo’, ‘paleo lasagna’ ‘paleo ice cream’ … Searching for stuff this way will help you find hundreds of recipes and useful websites or forums where you can ask the questions you want (paleo hacks has a fab forum!). When eating nuts and seeds make sure you pre soak them first. Some people find they struggle with stomach ache when they first increase these foods in their diet. Pre soaking will help break down enzymes found in nuts and seeds. Take a look at Original Eatings article [here](http://www.originaleating.com/paleo-101/soak-your-nuts/ "Original Eating") about why soaking nuts and seeds is important. If you want to follow a paleo diet to detect a food intolerance, or if you have an auto immune disease, follow the AIP (Auto Immune Paleo or Auto Immune Protocol) diet. For this you may have to dive straight in and cut things out then follow a program. For details see the links below. [Auto Immune Paleo](http://autoimmune-paleo.com/ "Auto Immune Paleo") [AIP Lifestyle](http://aiplifestyle.com/what-is-autoimmune-protocol-diet/ "AIP Lifestyle") The Paleo Mom also has AIP information (Link listed above) ## All about ME https://noodlechips.co.uk/all-about-me — 2015-04-04 Hello there! Haha. That phrase gets me every time. Why, I hear you say? Well, because when I read it, I say it out loud in my head in an Irish accent. Firstly, because I just love the Irish accent, but also because my husband has a brilliant talent for mimicking accents and usually greets me with a “hello d’er sausage”, and this phrase reminds me of him! I suppose you’re wondering who this crazy rambling fool is. That would be me, Emma, a.k.a Noodlechips from the (not so sunny) Midlands, England, UK. **In October 2013, I embarked on a journey to improve my health.** You see, I suffer from something called [Myalgic Encephalopathy (M.E.)](https://web.archive.org/web/20211205104452/http://www.noodlechips.co.uk/all-about-me/) which is sometimes referred to as Chronic Fatigue Syndrome (CFS). Don’t be alarmed if you have never heard of this. Neither have I until I was diagnosed. It’s a quite complicated condition, as there is still little known about it. Those of you who are familiar with it know just how difficult it is to live with. Being limited health wise can be frustrating. I rarely go out or socialize, so I decided to put what little energy I have into this blog, which gives me a voice and an outlet. Battling a chronic health condition is by no means easy and although I try not to dwell on it when writing my blog NONE of this would be possible without the support and help of my awesome husband! **After a year or so of battling with health issues, I was diagnosed in 2009 with M.E.** As a result, I had to take control of my health and, through trial and error, find ways to cope with the various symptoms. I’ve gathered a whole load of information about health and well-being and discovered a lot about myself in the process. But although it sounds like that sometimes, I’m not on my way to recovery yet. I would say that this is just the beginning of my journey. **This blog is a way of sharing the health and wellbeing information I gather along the way, and it is also a diary of my continued journey to finding good health.** But you don’t have to be ill or suffering from M.E. to enjoy it. It can be very useful to those with allergies or intolerances, as it has tons of free-from recipes – yay! Also, I love finding out new ways to live healthy and trying new things to improve my well-being. You’ll find my posts about things like that in the Health and Wellbeing section of my blog. My husband often shakes his head at me in despair because I have my head in the clouds or drift off in the middle of a sentence and randomly change the subject with the wor ## Lemon Chia Seed Muffins – Paleo and Ketogenic Friendly https://noodlechips.co.uk/lemon-chia-seed-muffins-paleo-and-ketogenic-friendly — 2015-01-22 📷 These LemonChia Seed Muffins are so light and tasty that you won These Lemon Chia Seed Muffins are so light and tasty that you won’t feel guilty having one with your cuppa! If your looking for a sweet treat to have with your cuppa but don’t fancy anything too heavy (especially if you’ve been over indulging at christmas!) then this is the muffin for you. They are delicious with or without a creamy topping (which is of course, dairy free!) and can also be made using orange juice and zest as well as lemon. If you wanted to take it one step further you could even add in some dried lemon and/or orange peel. **Ketogenic Information** Based on making 9 muffins (and not including the icing/topping), Macros are as follows :- Fat 14.3g Protein 6.3g Total carbs 5.8g Fibre 2.7g **NET CARBS 3.1g** 📷 Image Lemon Chia Seed Muffins A healthy take on the lemon and poppy seed muffin. A light, zingy muffin that will tickle your sweet tastebuds without being too heavy or leave you feeling over indulged! - Course[Sweets](https://noodlechips.co.uk/tags/sweets) Servings Prep Time 9 Muffins 10 Cook Time 20 Servings Prep Time 9 Muffins 10 Cook Time 20 📷 Image Lemon Chia Seed Muffins A healthy take on the lemon and poppy seed muffin. A light, zingy muffin that will tickle your sweet tastebuds without being too heavy or leave you feeling over indulged! - Course[Sweets](https://noodlechips.co.uk/tags/sweets) Servings Prep Time 9 Muffins 10 Cook Time 20 Servings Prep Time 9 Muffins 10 Cook Time 20 Ingredients - 145 GramsAlmond Flour 1 1/4 cup (sieved) - 70 GramsErythritol 1/3 cup - 54 GramsLemon Juice 1/4 cup - 30 GramsCoconut oil 3 tbsp (melted) - 20 GramsCoconut flour 2 tbsp (sieved) - 15 GramsChia seeds 1 tbsp - 3 LargeEggs - 2 TspCream of tartar - 1 TbspLemon zest - 1 TspVanilla - 1 TspBaking soda - PinchSalt Servings: Muffins Instructions 1. Pre heat the oven to 180' . Sieve both the coconut and almond flour. Add all the dry ingredients (except erythritol) into a bowl and combine. (Flours, vanilla, baking soda, tartar and chia seeds) 2. In a separate bowl whisk the eggs until bubbly. Add in the melted coconut oil and the erythritol and continue to whisk until combined 3. Add the egg mix into the dry mix and whisk together. Add in the lemon juice and zest and mix using a spoon. Leave to sit of 2 minutes to allow the mixture to thicken. 4. Divide the mixture between 9 muffin cups. Place in the oven for 18-20 mintues. 5. When cooked, transfer to a cooling rack and allow to cool for 10 minutes (if you can wait that long!). 6. To store, keep in a plastic lock lid tub. They will keep for 3-4 days (unless you decide to scoff them all ha!) Frosting / icing 1. If you want to frost/ ice or decorate the top of the muffins, allow to cool for about 30 minutes first. I have listed a simple lemon frosting recipe that I made up myself (seen in the photo) and included a link to some paleo frosting recipes. Recipe Notes **Substitutes** I have made these muffins using orange and lemon juice/ zest. They kept their light delicate flavour and we're just as tasty. You could try them with just Orange if you aren't keen on lemon. **Simple Lemon Frosting** I mixed 1/2 cup of coconut cream\* (scooped from the top of a can of coconut milk), 1/2 tsp vanilla, 1 tbsp powdered erythritol, 1 tbsp lemons juice and 1/2 tbsp lemon zest. I scooped the mix into a piping bag and decorated the top of the muffin. (\*I cooled the can of coconut milk in the fridge for 30 minutes before using) **Frosting Recipes** Elanas Pantry has a nubmer of great paleo frosting recipes, to check them out click [here](http://elanaspantry.com/gluten-free-recipes/toppings/ "Elanas Pantry"). The Paleo Baking Company also has a nubmer of fabulaous frosting recipes, to take a look click [here](http://paleobakingcompany.com/pages/paleo-frosting-recipes "The paleo baking company"). ## Mince Pies – Paleo Friendly https://noodlechips.co.uk/mince-pies-paleo-friendly — 2014-12-14 I am so excited about posting this recipe for Paleo mince pies, I’ve really enjoyed making them – and my husband has been very happy to test out the results! I’ve made them a number of times and they really are tasty. I am working on an alternative pastry using tapioca flour and as soon as it’s tweaked, I’ll be sharing that with you too. **Servings:** 6 Pies ### Ingredients - 250 G Almond Flour - 55 G Palm Shortening - 1 Tbsp Erythritol - 1 Large Egg - 2-4 Tbsp Water - Dash Salt - 35 G Dried cranberries - 4 Figs (Fresh or dried) - 35 G Jumbo raisins - 35 G Mixed peel - 1 Small Cooking apple (Chopped into chunks) - 1 Tbsp Orange peel - 1 Tbsp Orange juice - 1 Tbsp Lemon Juice - 1 Tsp Cinnamon - 1 Tsp Vanilla - 1 - 2 Tbsp Erythritol - 1/2 Tsp Nutmeg - 1/2 Cup Water ### Instructions 1. Preheat oven to 180' 2. In a food processor add the salt, erythritol and almond flour and pulse to combine 3. Add in the egg and shortening and blitz until it starts to form a dough ball. If it doesn't form, add in a few tbsp of water. 4. Once it forms a dough ball, remove from the processor and wrap in cling film. Place in the fridge for 20-30 minutes. When you take it out, allow to come to room temperature before rolling out. 5. Between two pieces of cling film or baking paper, roll out into a large circle. 6. Using a large cookie cutter cut out 6 shapes to make the mince pie bases. Chose the largest size cutter you have (ideally bigger than the rim of a pint glass) as the pastry will shrink as it cooks. 7. When you have 6 bases, gather up the remaining dough and roll out again into a large circle, ideally you want the pastry quite thin so that it'll crisp up when cooked. 8. Using a star cookie cutter, cut out 6 medium stars. These will be placed on top of the filled minced pies to act as a lid. 9. In a muffin tin or cup cake cases, place the circles of pastry - if using muffin tins lightly grease each cup. You may need to press the pastry into the tin and mould the sides up so they are to the top. 10. Place in the oven for 15 - 20 minutes. Keep an eye on them so they don't burn. If they are still soft on the bottom (after 15 minutes), remove from the cases/ tin and place onto a wire rack and return to the oven for a further 5 minutes 11. While they are cooking, make the filling (see instructions below) 12. Place all of the filling ingredients into a pan. The amount of erythritol you add will depend on how sweet you want it. Also start by adding just 1/4 cup of water and add more throughout to stop it from sticking to the pan. 13. As the mixture cooks, it will start to reduce down and go mushy. You'll need to keep an eye on it so that it doesn't dry out, to prevent this keep adding a few tbsp of water. 14. Taste the mixture as it cooks and add more erythritol if desired (you can add in more vanilla/ cinnamon/ nutmeg and fruit juice if you like - it all depends on your preference) Cook for approx 15-25 minutes 15. Once the filling has cooked, fill the (cooked) pastry bases with 2-3 tbsp of filling. Use as much as you can fit into the base. Place an (uncooked) pastry star on top and return to the oven for 10 - 15 minutes. 16. When cooked, remove from the oven and enjoy hot with a nice cuppa tea - perfect! **Course:** [Sweets](https://noodlechips.co.uk/tags/sweets) ## Memory Jars https://noodlechips.co.uk/memory-jars — 2014-12-04 📷 Memory Jars - can be filled with trinkets, poems or even treats such as chocolate or homemade sweets. Memory Jars – can be filled with trinkets, poems or even treats such as chocolate or homemade sweets. Whether it’s for christmas, a birthday or another special occasion these ‘Memory Jars’ are so easy to make. You can fill and decorate them with as little or as much as you like. I made one for my husband for our first wedding anniversary and filled it with ‘promises’ – little notes of days out/ places I wanted us to visit. The original idea is that the jar is used to collect memories in such as ticket stubs to concerts you’ve been to, love notes given to each other or any other little trinkets that you acquire throughout your journey together. Whether it’s for a loved one or a friend, you can add details to the jar that represent what that person means to you. **Materials Needed** Glass jar – (recycled) Black chalk spray paint (optional) Ribbon Outline stickers Stickers Gems Label Glue Note papers (optional) Fillings such as sweets/ nuts/ chocolate (optional) 📷 Some of the materials you Some of the materials you’ll need **Method** 1. If you are recycling your jar from an old nut butter / jam jar, then give it a good wash with some liquid and a sponge. 2. Once dry, decide whether you are going to spray the lid. I spray paint all jar lids (see my post [here](https://noodlechips.co.uk/homemade-jar-labels "Homemade Jar Labels")) with chalkboard spray paint so that I can write on them with chalk (as I use them to store left over food in). However, it is optional and you can skip this step. Alternately you can choose to spray paint the lid any colour you like, It all depends on whether there is any writing on it that you might want to cover. If you have a sticker big enough to cover the lid, you can do that instead. As my lid was already spray painted, I chose to use outline stickers to add some detail on the top. 📷 Diagram 1 - Decorating the jar Diagram 1 – Decorating the jar 3. Using gems, stickers or whatever you like, decorate the jar. I used black outline stickers that I had in my craft trolley – I kept it simple with a few stars, words and candy cane. See diagram 1. 4. Wrap some ribbon around the neck of the jar and tie into a bow. Trim the ends if needed and to prevent them from fraying, you can gently burn the ends with a lighter. \*\* Be careful \*\* when doing this so that you don’t burn yourself or set fire to anything! The best option would be to do it next to the sink! 📷 Diagram 2 Diagram 2 – Adding ribbon and the label 5. Making your label:- I had some pre-made cardboard labels which I chose to keep plain and decorated with outline stickers and gems. I trimmed it down to size and tied the string round the neck of the glass jar, wrapping the ribbon over the top to hide the string. See diagram 2 6. Filling:- If you chose to write notes, love poems, ‘promises’ or anything else, ideally chose some pretty paper to write it on. I bought a mini note pad from hobby craft as the pages were just the right size. If choosing to fill with treats, this can be sweets, chocolate, nuts or even homemade goodies such as cookies or truffles. See diagram 3. 📷 Diagram 3 - Filling the jar Diagram 3 – Filling the jar There you have it – a simple but effective gift idea that you can personalise however you like. ## Homemade Advent Calendar https://noodlechips.co.uk/homemade-advent-calendar — 2014-12-03 📷 A homemade advent calendar that can be filled with anything you want - chocolates, sweets or even suggestions of things to do that day (e.g bake cookies, go to the park) A homemade advent calendar that can be filled with anything you want – chocolates, sweets or even suggestions of things to do that day (e.g bake cookies, go to the park) There is just under two weeks left until December kicks in and the whole world goes Christmas crazy. As I’m intolerant to many foods and follow a Paleo- Ketogenic diet, I struggled to find an advent calendar that contained dark chocolate. As a result I decided to make my own. If you wanted to avoid chocolate completely you could easily fill the pockets with a number of things like little love messages, poems, IOUs for things to do that day (e.g bake chocolate cookies, go to the park, watch a DVD) or even homemade gummies (if you’re Paleo, homemade gelatine sweets are great for promoting gut health!)… It’s all entirely up to you. I bought a range of dark chocolate from the company [Cocoa Loco](http://www.cocoaloco.co.uk/ "Cocoa Loco") and then used pieces of kitchen foil to individually wrap them up. What you use to decorate the calendar with such as type of paper, colours, embellishments, etc is up to you. I have given a list of craft sites that I buy from, but you can use whatever you have available. You see I’m a crafter and have built up my collection of papers over the years, so some of my items are probably 2-3 years old. The most important part is having enough space and the right tools for the job. **What you’ll need** 📷 What An idea of the tools and materials you’ll need to make your calendar with 8 – 10 pieces of coloured card (for the pockets) – I used black 4 pieces of card (for the backdrop/ sticking the pockets to) – I used black 2 pieces of A4 coloured card (for the number sticks) – I used 1 red/ 1 grey 1/2 A4 piece of card (for the number sticks – optional) – I used cream Coloured paper (decorating the pockets with) Double sided tape Glue Scissors Sellotape Craft knife Craft mat Embellishments/ toppers Ribbon (to hang the calendar with) Ruler Eyelets (optional) Brads (optional) A piece of cardboard the width of the backdrop (for securing the back of the Calendar) **Method** 1. First of all decide how big you want the Calendar to be. I used 4 sheets of black card stuck together with Sellotape. Then I decided I wanted to lay my pockets out as a christmas tree shape and chose to make the pockets a variety of sizes. 2. To make the pockets you need to see diagram (1). Whatever size you want your pocket to be, a and b need to be the same size (width/length) as these make up the front and back of the pocket. Columns 1,2,3 and 4 also need to be the same size as these make up the sides of the pocket. When you are ready, using scissors or a craft knife, ruler and mat, carefully cut out the shape. 📷 Make the pockets Diagram 1 – Making the pockets 3. Fold along the edges of the columns 1-4. You will need to cut where the lines meet in column 4 to stick the box together (See diagram above). Once folded and cut out, using double-sided tape, stick the edges and the base (I also dabbed on a bit of glue to give extra hold). Continue this method until you have 26 pockets (25 days + 1 pocket to hold the number sticks) 4. Once all the pockets are made you can arrange them on your backdrop and then one at a time, take each pocket and decorate it using coloured paper, embellishments and whatever you want. I used a square of paper to cover the front then decorated it with gems, brads, cut out toppers and ribbon. 5. When all the pockets are decorated you need to glue them into place on the backdrop. I used double-sided tape to position them, then added glue to give it that extra hold. Ideally, wait until the glue on the pockets has dried before doing anymore, if you can’t wait, just be careful not to disturb the pockets as they are drying. 6. To hang the calendar make two holes at the top of the backdrop – I put in some eyelets (simply because I had some) – then thread some ribbon through the holes and tie off the ends into knots. See diagram 2 below. 📷 Diagram 2 - To hang, thread ribbon through holes Diagram 2 – To hang, thread ribbon through holes 7. Once you have done this, take your piece of cardboard and using double-sided tape and glue, glue the card to the back of the top part of the calendar. (You can choose to cover this with paper/ card if you think it looks scruffy). This will help to give stability to the calendar when you hang it (see diagram 3) 📷 Diagram 3 - Adding strength to the calender Diagram 3 – Adding strength to the calander 8. Decorate the area surrounding the pockets, I used gems and cut out toppers. 9. Now make the number sticks that you’ll put into the pockets. If you don’t want to make the sticks you can add the number onto the front of each pocket (you won’t need to make an extra pocket to keep the sticks in and can skip parts 9-11). 📷 Diagram 4 - Number sticks Diagram 4 – Number sticks 10. See diagram 4 (above). Your number strips can be any size/ colour and style, they just need to fit into the pockets. I measured approx 4.5 cm across in grey and 4cm across in red then cut them between 5-8cm long, depending on the depth of the pocket. Punch little cream circles out of the 1/2 A4 card and various off cuts of coloured paper, these will be where you write the numbers on. Place the red strip on top of the grey strip and the two circles on top of each other (with the cream circle on top). Make a hole in the two circles and the two strips and pin them together with a brad (split pin). If you don’t have a brad, you can use some ribbon or cotton to tie them all together. Alternatively you can just glue the circles to the top of the stick. On each stick, write the numbers 1 – 25 on them, then slot a stick into each of the pockets. 11. You’ll have one pocket that won’t have a number stick in it – that’s because it’s your collection ‘pocket’. Each day that you take a treat from one of the pockets, you’ll remove the number stick and put it into the collection pocket – I placed mine at the top left of my calendar (See main image). 12. Once all the pockets have number sticks, wrap your chocolates individually in kitchen foil and slot them into the pockets (see diagram 5). I was able to fit two chocolates in each pocket – even the small ones – so that my husband and I can share the fun!. 📷 Diagram 5 - Adding in the treats Diagram 5 – Adding in the treats 13. Optional – for the 25th (christmas day) you can choose to add an extra treat/ a larger piece of chocolate or even wrap up a small envelope of money! There you have it – a homemade calendar that you can use time and time again **Craft Supplies** [Every crafts a pound](http://www.everycraftsapound.co.uk/ "Every Crafts A Pound") This website has a wide range of goodies from papers, brads, toppers and all the tools you’ll need. Most items are £1, however there is a minimum spend of £20. [Hobbycraft](http://www.hobbycraft.co.uk/?gclid=Cj0KEQiA1qajBRC_6MO49cqDxbYBEiQAiCl5_FAZbB7tsQJTP8zSJdGAA0X3jute88SvwqhoLDQOVjEaAheW8P8HAQ "Hobbycraft") Whether you buy from a hobby craft shop or from their website they have everything and more! They often sell monthly grab bags for £15 filled with an array of products. These are great as the items usually add up to £30 if bought individually and you get enough to make a number of projects. [Wilkinson](http://www.wilko.com/ "Wilkos") Many wilkos stores sell a variety of craft items such as papers, ribbons, toppers and embellishments. Most of the papers I used for this project were from a pack of papers I bought last year from Wilkos. ## Hot Chocolate – Paleo and Keto Friendly https://noodlechips.co.uk/hot-chocolate-paleo-and-keto-friendly — 2014-12-03 I’m so excited to be sharing this recipe with you! It’s becoming one of my favourite afternoon drinks as it’s warming and so filling too. I have to start by pointing out that this recipe makes three servings of 190g each. That’s a small mug serving (the average mug size is 300g), so if you’re low carb/ ketogenic be careful when dishing it out. If you’re not low carb you can fill your mug up as much as you like, but be warned, it’s very filling and too much will be a bit sickly! **Macros** Total carbs 8.3 (Net carbs 6.3) Protein 3.2 Fat 8.3 Kcal 109 **Servings:** 3 ### Ingredients - 300 g Hazelnut Milk - 75 g Coconut milk ((Tesco Free from range)) - 3 tbsp Coconut milk (Full fat kind) - 85 g Water - 3 tbsp Erythritol - 3 tbsp Cacao Powder - 2 Small Egg Yolks - 3/4 tsp Vanilla - 1/2 tsp Cinnamon - 6 Drops Stevia (Liquid vanilla creme) ### Instructions 1. Measure out all of the ingredients. Keep the egg yolks aside until later. Combine all of the other ingredients in a sauce pan. 2. Place the pan over a medium heat, and gently bring to the boil. 3. Whilst heating, stir regularly with a whisk 4. Once it's reached the desired temperature, pour a small amount into a jug and add the egg yolks. Whisk the egg yolks until bubbly and then pour the mixture back into the saucepan. 5. Return the pan to the heat for another minute and continue to whisk gently 6. Divide the mixture between three cups / small mugs and enjoy. 7. Optionally - top with marshmallows or some whipped cream (Paleo recipes for these are listed below) **Course:** [Drinks](https://noodlechips.co.uk/tags/drinks) ## Dairy Free Tzatziki and Paleo Mayo https://noodlechips.co.uk/dairy-free-tzatziki-and-paleo-mayo — 2014-11-17 To make the tzatziki you’ll need to make Paleo mayonnaise first. You can use shop bought mayonnaise (if you can tolerate it) and add extra dijon mustard, but I dont know how it’ll affect the overall taste. Once made, place it in the fridge for about an hour before serving to allow it time to thicken up. It tastes great served with meatballs and salad or with chicken fajitas. **Servings:** 18 Tbsp (approx) ### Ingredients - 2 Large Egg Yolks - 165 g Extra Virgin Olive Oil (light in colour) - 1/2 tbsp Dijion Mustard - 1 tbsp Coconut Vinegar (can use cider vinegar) - 1/4 Lemon Juice - 1 Cucumber (260g Approx) - 3 Garlic Cloves - 250-350 ML Coconut milk - 1-2 Tbsp Paleo Mayo - 1 Tsp Dill Fresh - 1/2 Lemon Juice - 1 Dash Salt - 1 Dash Black pepper ### Instructions 1. In a bowl add the two egg yolks and the dijon mustard then whisk until combined 2. Very (very) slowly whilst using a hand whisk on low, pour in the olive oil and keep whisking. 3. As the mixture combines it should start to thicken slightly and turn a whitish colour. 4. Continue to pour in the oil slowly until it's all gone. 5. Add in the lemon, vinegar, salt and pepper and whisk again to combine. 6. Taste the mixture and tweak it to suit your tastebuds. I usually add in some more lemon and dijon mustard. If you decide to add in any of these just give the mixture a extra whisk to ensure the ingredients are fully combined. 7. Store in a glass jar in the fridge for 7 - 10 days \* The Paleo mayonnaise shown in this photo is not a full portion (it's just an example). It doesn't last very long in my house! You should get approx 15 tbsp from these measurements 8. Grate the cucumber into a bowl 9. Either using a sieve, your hands or a tea towel, squeeze most of the juice out of the cucumber. You don't want it too dry but you don't want it too wet either. 10. In a bowl pour 250ml of coconut milk and whisk on full for a minute. 11. Place the squeezed cucumber into the bowl with the coconut milk and add the crushed garlic, 1 tbsp of mayonnaise, lemon juice, dill, salt and pepper then stir to combine. 12. Once you have combined it all, you can choose whether to add in more coconut milk, lemon juice or mayonnaise. I tasted my sauce at this point and decided to add in extra (1 tbsp) of mayonnaise and 1/2 tbsp of lemon. 13. Place in a glass jar and refrigerate for at least an hour. As it chills it should thicken up. If it becomes too thick, you can stir in some more coconut milk. **Course:** [Condiments](https://noodlechips.co.uk/tags/condiments) ## How to Make and Regrow Kefir https://noodlechips.co.uk/how-to-make-and-regrow-kefir — 2014-11-10 📷 How to make and regrow kefir If you’ve never heard of [Kefir](http://thekefircompany.co.uk/ "The Kefir Company"), then don’t worry, because neither had I until it was recommended to me. To sum it up, it’s a kind of yogurt, with high levels of good bacteria, which is great for those who need to boost their immune system or for those who suffer from digestive problems. It’s also useful, because you make it yourself and can choose which kind of milk to use, so if you suffer from intolerance, you can use an alternative milk (it can be made with soya, any dairy or coconut milk). Another benefit is that you can keep re-making it for months from one single packet (I know someone who is still re-growing their original sachet, years later!). Now I have to point out that kefir has a different consistency to commercial yogurt so it may take some getting used to. I’d describe it like French yogurt that’s a little watery and breaks into lumps rather than the smooth creamy texture of the ‘natural’ yogurt you’re used to. It also has a different taste, but I’ve only ever made it with unsweetened soya milk, so it may change depending on what you make it with. Made with soya milk, it’s got a slightly sourish taste (only slight), and is really quite bland/ doesn’t taste of anything. However, if you add berries or some sweetener, it can be a really tasty snack. I’ve also made smoothies with it, which is great as it thickens it, but doesn’t change the taste. So, if you’re looking for a yogurt substitute that’s good for you, whether it’s due to allergy and intolerance, following a Paleo diet or just to try something different, then try kefir and see what you think. (Please note, that on a paleo diet, you are not allowed soya, so you may want to try making it with coconut milk. I chose to make mine with soya as it was recommended by my specialist) Now, when I first tried to grow kefir, to put it simply, I cocked it up completely! I ended up wasting 2 whole sachets before I got to grips with it. So, before you start the process (below you will find the instructions from the packet) take a look at my ‘Useful tips’ section, which I learnt the hard way (through trial and error!). **Method** 1. I purchased a kefir starter cultures pack from the kefir company which contains 3 sealed sachets of cultures. The packet has the following instructions:- 2. Dissolve the content of one sachet of kefir cultures in 1 litre of milk which is not refrigerated (preferably in a glass with a lid). Stir well. Leave this mixture for 48 hours at room temperature 3. After 48 hours take out 3 tablespoons from the mixture. Do not refrigerate or add any flavouring before you have done this. The remaining kefir is ready for consumption. 4. Now you can prepare the next batch of kefir using the 3 tablespoons of kefir you took from the bottle at “Step 2 above” – you can add as much milk to this batch as you are going to consume, up to a maximum of a litre. Stir and leave it at room temperature for 24 hours. 5. Please note that all further batches from this original sachet only need 24 hours to culture. For each fresh batch, remove 3 tablespoons as above and repeat process. After 4 to 5 weeks, when the kefir is beginning to get thin and watery, use a new sachet of kefir and restart the cycle. Prepared kefir should be stored in the refrigerator and consumed within 48 hours. **Useful Tips** **Milk** Whatever milk you decide to use, make sure you check the ingredients list FIRST! Now this may sound daft but my husband purchased an organic unsweetened soya milk which I used to regrow my first kefir, but it didn’t work. So retracing my steps to see what I did wrong, I checked the ingredients and found a number of additives (sometimes added vitamins, sugars, salt etc). These will impair your kefir and stop it from growing (leaving it watery). Now I religiously use the same milk, so that I know it will work. I always warm my milk a little before pouring it into the jar. You can do this by gently heating it in a sauce pan, or in the microwave. I do it in the microwave, but only until it is very warm (you can place a finger in it without it burning!!). I believe it gives the cultures a helping hand, but you are welcome to skip this bit, however, DO NOT use milk that has been in the fridge. **Where to place your Kefir?** This is probably the bane of my life and will probably be yours! You’ll need to find a good spot to keep your kefir when growing it, that stays warm consistently. When the weather was colder and the heating was on, I was able to place my jar next to the radiator, wrapped up and it grew brilliantly. Now the weathers warmer we don’t always have the heating on Ive found the kefir struggles to grow. Kefir needs to be kept somewhere warm to help the cultures grow (after all they are like bacteria and need warmth to help multiply). Luckily we have a cupboard with a small heater in, and I’ve taken to using that as my ‘kefir cupboard’. I do have to monitor the temperature (turing the little heater on for a while then off for longer periods), as it can get really warm and if its too warm, the kefir ends up smelling (and tasting) like yeast/ fermented milk (yuck). **What container to use?** When I’m growing a litre of kefir I use a [Kilner](http://www.kilnerjar.co.uk/range "Kilner Jar") (square clip) jar. I also use one of these to keep my made Kefir in the fridge because it has a handy clip to seal the lid shut. When I’m making smaller batches, I just use recycled glass jars such as an old jam jar. Just be aware that whatever you use, when you’re growing your cultures, don’t seal the lid on tightly, the cultures can create gas and the jar can break! When you take out your 3 tablespoons of kefir, you can choose to regrow another batch straight away or keep it in the fridge until you need it. Again, I use an old recycled jar to keep it in. In the past I’ve had my ‘3 spoons’ in the fridge for about 3 weeks before I’ve used it to grow another batch and Ive had no problems. **How to Regrow Kefir – My method** - Place 3 tablespoons of kefir in your jar and top up with half a litre of warmed milk. - wrap the jar in a towel, and place somewhere warm. (I place it in the linen cupboard, surrounded by all the bedsheets/ towels) - Leave for 24 hours - after 24 hours, you will tell if the kefir has set as it will appear ‘solid’ until you move the jar and you’ll see it slide about. - Take out 3 tablespoons and store for future batches (or repeat process) - Place made kefir in the fridge\*\*. **\*\*Note** When regrowing kefir, I tend to have a system. I like to grow it in small batches in jam jars, then transfer it to my ‘main’ jar (once removing 3 tablespoons). This (main) jar is what I call my Kefir pot. I do this because I know that once it reaches a certain level, I’ll need to regrow some more. You don’t have to do this bit, you can store your own kefir in as many jars as you like, as long as you keep it refrigerated once its done. I just want you to be aware that you don’t have to worry about mixing up different batches. **Tasting Kefir** You may not like the taste of kefir when you first try it and thats probably because you’re expecting it to taste like yogurt. If thats the case, then don’t be put off, because kefir can be mixed up and sweetened. Remember to only add sweetener/ flavours to it once you have made your kefir (any sweeteners etc added at the growing point, will impair the growing process). I personally only add sweeteners etc, on the day I dish it up. I have to admit, that I only eat kefir with berries/ in smoothies as I don’t like it on its own, but it will depend on your palette. **Ways to eat kefir** When a recipe calls for yogurt, use kefir instead. I use it in a lot of curries, such as madras and those which only call for a few tablespoons of yogurt. Smoothies – blended with (frozen) fruit, ice, a tablespoon of agave nectar or honey and you wont know your eating it! As a ‘yogurt’- I add a handful of raspberries, blueberries, a squirt of agave nectar, sprinkle some seeds on top and have that before bed. Baking – I used to cook a lot with low-fat yogurt, so I imagine you could make muffins with kefir, but I haven’t actually tried it. The Kefir company suggests a pancake recipe, so it must be possible! 📷 Re-grown Kefir - this gives an idea of the consistency Re-grown Kefir – this gives an idea of the consistency 📷 Freshly made kefir Freshly made kefir ## Kale and Okra Soup – Paleo and Keto Friendly https://noodlechips.co.uk/kale-and-okra-soup-paleo-and-keto-friendly — 2014-10-25 If you’re looking for a soup that will fill you up and boost your immune system then look no further! Packed with vitamins and minerals from okra, kale and bone broth it’s just what you need to keep colds and flu at bay. Serve with Paleo bread or Paleo pitta bread (recipe [here](https://noodlechips.co.uk/paleo-pitta-bread "Paleo Pitta Bread")) Enjoy! ## Paleo Pitta Bread https://noodlechips.co.uk/paleo-pitta-bread — 2014-10-25 These Paleo pitta breads are perfect for serving with stews and soups or can be sandwiched together to make a paleo BLT! **Servings:** 4 Large (or 8 Small) ### Ingredients - 70 g Coconut flour - 90 g Almond Flour - 15 g Psyllium Husks (Ground) - 1 tsp Cream of tartar - 1/2 tsp Bicarbonate of soda - 1 tsp Garlic powder - 1 tsp Onion powder - 1/2 tsp Chilli flakes - 2 Large Eggs - 2 Large Egg whites - 250 ml Boiled water - 1/2 tsp Salt - 1 tbsp Almond Flour ((for dusting the baking sheet)) ### Instructions 1. Pre heat oven to 200' 2. Add all the dry ingredients to a bowl and stir to combine fully 3. In a jug add the 2 egg whites to the 2 whole eggs and whisk using a folk 4. Pour the egg mixture into the dry mix and whisk. As the mixture combines pour in the boiled water 5. When the mixture starts to clump together / turn to a doughy mix, separate it into 4 or 8 small balls. 6. Between two pieces of greaseproof paper, roll out each ball of 'dough' until it is as thick (or thin) as you want your pitta bread to be. 7. Lightly dust a baking sheet with almond flour/ coconut flour and carefully flip the pitta bread on top. If making 8 small pitta bread, you'll need to use more than one tray. 8. Place in the oven for 10 minutes 9. Take the tray out from the oven and transfer the pitta bread to a wire rack (like a cooling rack) and place in the oven for a further 10-15 minutes. This will help to crisp up the pitta bread. Keep an eye on them so they don't burn 10. When crispy enough, serve and enjoy! Any left over pitta can be stored in an air tight container for 2-3 days (or you can freeze the dough before cooking) 11. To freeze - roll out into pitta bread shapes or leave in dough balls. Cover with cling film and keep in the freezer. 12. To cook - If already shaped, cook once defrosted. Just be careful when handleing them as they will be fragile. If frozen in dough balls, once defrosted roll into pitta bread shapes and cook as instructed above. **Course:** [Side](https://noodlechips.co.uk/tags/side) ## Top 6 Pumpkin Recipes https://noodlechips.co.uk/top-6-pumpkin-recipes — 2014-10-21 📷 Top 6 Pumpkin Recipes Autumn has finally arrived and there are masses of pumpkins lining the supermarket shelves. If you’re thinking of buying one to carve for Halloween then why not put the scrapings to good use and cook something…. Whether it’s soup, lattes or muffins – I’ve put together a list of my favourite pumpkin recipes. I haven’t tried and tested all of these recipes (I am in the process of doing just that) but am confident you’ll like them – based on my experience making other recipes from these blogs… **[Pumpkin Latte](http://againstallgrain.com/2014/10/16/pumpkin-spice-latte/ "Pumpkin latte") – Against All Grain** This latte is delicious and knocks the socks off a sugar filled Starbucks version. If you’re not a fan of coffee or you’re looking for a hot drink to make for the kids then this is for you – just leave out the coffee (the mixture will make 2 servings without coffee). Danielle has some wonderful recipes from breakfast menus to side dishes – it’s one of my favourite blogs. **[Pumpkin Soup](http://www.ruled.me/spiced-pumpkin-soup/ "Spiced pumpkin soup**") – Ruled Me** I adore pumpkin soup and tend to cook my own recipe but Craig’s is different to any pumpkin soup I’ve ever tried (in a good way). It’s now my preferred recipe and is up there on my ultimate favourites list – be sure to check out Craig’s other recipes, he has plenty! **[Pumpkin Muffins](http://paleogrubs.com/paleo-chocolate-chip-muffin-recipe "Pumpkin Chocolate muffins") – Paleo Grubs** I love muffin recipes that incorporate veggies because it makes getting one of your five a day that much easier. These muffins have a wonderful flavour and are not too sweet. Paleo grubs have a number of other recipes that I love to make including zucchini chocolate muffins and chicken skillet. **[Pumpkin Pancakes](http://thenourishedcaveman.com/keto-gluten-free-pumpkin-pancakes/ "Pumpkin pancakes") – The Nourished Caveman** No pumpkin article would be complete without a pancake recipe – I mean, who doesn’t like pancakes?! Vivica has a number of delicious recipes on her blog so be sure to check them out while you’re there. **[Pecan Pumpkin Buttercups](http://www.wortheverychew.com/?p=2019&cb=08482575283851475 "Pecan pumpkin buttercups") – Worth Every Chew** If you’re on the look out for a recipe to boost your (healthy) fats or want to make something to munch after a gym workout then take a look at these – pecan pumpkin buttercups. I’ve only recently come across Lisi’s blog, but I have already bookmarked a number of her recipes that I want to try! **[Pumpkin Granola](http://paleomg.com/pumpkin-granola/ "Pumpkin granola") – PaleOMG** Juli at paleOMG has the tastiest looking granola recipe I’ve ever seen. I’ve yet to make it (it’s on my list) but will be doing so very soon. I’m a big fan of making Paleo granola, there’s something satisfying about munching on nutty clusters that you’ve lovingly prepared yourself. Take a look at Julis other recipes whilst your there. There you have it – enjoy and happy Halloween! ## Mint Chocolate Cookies – Paleo and Ketogenic https://noodlechips.co.uk/mint-chocolate-cookies-paleo-and-ketogenic — 2014-10-19 📷 Mint Chocolate Cookies - Paleo and Ketogenic **Ingredients** 115g Almond flour 10g Cacao powder (or cocoa powder) 40g Palm shortening or coconut oil melted 23g Erythritol (or honey) 65g Chocolate chips ( I used 28g 90% Dark chocolate and 37g 85% Dark chocolate) 1/4 Baking soda 1 tbsp Peppermint essence (or other flavouring) Dash of salt Makes 12 Cookies **Notes** Peppermint – These cookies can be made a wide variety of flavours by changing the flavouring/essence used (eg such as almond, orange or vanilla) it’s really up to you. Just use 1 tbsp of flavouring. Chocolate – If you don’t have chocolate chips you can always use normal chocolate and chop it up into small pieces (that’s what I did). You could also sub the chocolate for other ingredients such as cherries, raisins, cranberries or nuts. Suggested alternatives – Chocolate, cherry and vanilla, cherry, crushed almonds and almond essence, cranberries and vanilla and chocolate and orange. Quantity – I made 12 small cookies (that fit in the palm of my hand) but you could make them bigger or even pour into a small baking tray then cut into bars. Original recipe – I have taken and tweaked this recipe from the cook book ‘Paleo cooking from Elanas Pantry’. Palm Shortening – I use Spectrum palm shorting which is a top brand and is reputably sourced. Please be careful when purchasing palm shortening because it has an effect on the environment. Make sure the source is reliable. For more details about how it impacts on the environment see the following document [here](http://www.cspinet.org/palm/PalmOilReport.pdf "Palm Oil Info"). **Method** 1. Preheat oven to 180′ and line a baking sheet with parchment paper 2. In a food processor add the almond flour, erythritol (if using honey, leave out for now), cacao powder, baking soda and salt. Mix until fully combined. 3. Add in the shortening (or coconut oil) and peppermint (if using honey add in here) and blend until it forms a dough. 4. Place the dough in a bowl and add in the chocolate chips (or if using nuts/ cranberries etc, add in here) 5. Take a heaped spoon of mixture and either roll into a ball then flatten with your palm, or push the mixture through a cookie cutter onto the baking sheet to make cookie shapes. 6. Leave a little space between each cookie as they will spread. 7. Bake for 8 minutes them remove from the oven. They should start to look dry and cracked but will be soft to touch. Leave them to cool on the sheet then carefully transfer to a wire rack. 8. You can eat them warm or wait til they are completely cooled. When warm they will taste a lot like brownies. If eaten cold they will have more of a crumbly cookie texture. (They would also taste lovely warm with ice cream) **Feedback** Let me know how you get on if you cook these and I would love to hear any other suggestions for fillings if you have any. **Nutritional Information** Based on making 12 cookies with the ingredients and measurements listed above, here is a breakdown of fat / protein / carbs for those following a Ketogenic diet. Fat 11.2g Protein 2.8g Carbs 2.1g (NET) ## Paleo Porridge https://noodlechips.co.uk/paleo-porridge — 2014-10-17 📷 Paleo porridge - Serve simply on its own or topped with sliced banana, a sprinkle of dark chocolate or fresh or dried fruit Paleo porridge – Serve simply on its own or topped with sliced banana, a sprinkle of dark chocolate or fresh/ dried fruit This is fast becoming one of my favourite breakfast dishes because not only is it filled with delicious flavours but it’s super quick and easy to make. You can pre make this and take it with you to work or the gym so that you can refuel after a work out. **To make and take** If you want to take this with you, you’ll need to do a bit of preparation beforehand. The nuts and coconut will need to be roasted, then once cooled add to a jar/lunchbox with all of the other (dry) ingredients. Seal the lid and give it a shake – it’s ready to go! When you plan to take it with you, take some coconut milk and hot water (mixed together with the vanilla creme stevia) in a flask. When you are ready to eat, just pour in the water/ milk mixture until you get the desired consistency. Dry toppings (seeds/ dried fruit) can be mixed into the dry mix, but things like berries will need to be stored separately. If taking to work you can always use cold water and microwave for a minute or two (if your workplace has a microwave). 📷 Paleo porridge - Serve simply on its own or topped with sliced banana, a sprinkle of dark chocolate or fresh or dried fruit Paleo porridge – Serve simply on its own or topped with sliced banana, a sprinkle of dark chocolate or fresh/ dried fruit This is fast becoming one of my favourite breakfast dishes because not only is it filled with delicious flavours but it’s super quick and easy to make. You can pre make this and take it with you to work or the gym so that you can refuel after a work out. **To make and take** If you want to take this with you, you’ll need to do a bit of preparation beforehand. The nuts and coconut will need to be roasted, then once cooled add to a jar/lunchbox with all of the other (dry) ingredients. Seal the lid and give it a shake – it’s ready to go! When you plan to take it with you, take some coconut milk and hot water (mixed together with the vanilla creme stevia) in a flask. When you are ready to eat, just pour in the water/ milk mixture until you get the desired consistency. Dry toppings (seeds/ dried fruit) can be mixed into the dry mix, but things like berries will need to be stored separately. If taking to work you can always use cold water and microwave for a minute or two (if your workplace has a microwave). **Servings:** 1 Person ### Ingredients - 15 Grams Flaked almonds - 18 Grams Desiccated coconut - 16 Grams Flaxseed - 30 Grams Coconut milk - 10 Grams Erythritol - 1/2 Tsp Vanilla - 1/2 Tsp Cinnamon - 6 Drops Stevia Vanilla creme - 1/2 Cup Boiled water - 1/2 Banana Sliced - 10 Grams 90% Dark Chocolate Finely chopped - 1/4 Cup Fresh berries - 15 Grams Dried fruit ### Instructions 1. In a frying pan (with no oil) add the flaked almonds (or chopped nuts) and roast over a medium heat until they turn brown. Make sure you keep an eye on them as they can burn really quickly. 2. Remove the nuts and place into a breakfast bowl. Add the desiccated coconut to the hot pan and fry until it turns brown - this should only take approx 1- 2 minutes. Be careful it can burn very quickly! 3. When browned pour the coconut into the bowl with the nuts and add in the chia seed, flaxseed, erythritol, liquid stevia, cinnamon and vanilla. Stir to combine fully. 4. Add in the boiled water and coconut milk, stirring until you reach the desired consistency. 5. Sprinkle over any toppings, serve and enjoy! ### Recipe Notes - Instead of flaked almonds you can use flaked coconut or chopped nuts of any kind, depending on your preference - You can sub the erythritol for xylitol, maple syrup, honey or any other sweetener (you might need to decrease or increase the amount you use to suit your tastebuds) - If you don't have liquid stevia, you can use powdered. - You may not need all the water (or might even want more), again it depends on how runny or thick you want the dish to be. Just make sure you give the water time to soak in - chia seeds create a jelly like coating when added to liquid and will thicken up the mixture - Toppings are optional and you can add whatever you think will work. I've tried this with a square of 90% dark chocolate finely chopped and sprinkled over, but it was too rich. I prefer it served simply on its own. - If you want to premake this, you can do so for up to 5 days before (so you could make 5 days worth for the working week). Just make sure you store it in an air tight container to prevent it from going soft. **Course:** [Breakfast](https://noodlechips.co.uk/tags/breakfast) ## Nut Butter Bars https://noodlechips.co.uk/nut-butter-bars — 2014-10-15 This recipe is so versatile that it’s easily adapted to what you have in the cupboards. If you’re not Paleo and have some peanut butter around then you can use that instead of the almond butter. If like me, you have a cupboard full of a variety of nut butters (hazelnut, cashew, almond) you can use any of those, it all depends on taste. You can also swap and change what nuts you use as long as it all amounts up to 95g. I used 100% dark chocolate on my bars and found that it gave a really good contrast from the sweet nuttiness, but you could always use a lower percentage, it all depends on your taste and whether you are Paleo or not. This recipe is made with coconut oil, but it would probably work well with butter but you’ll have to let me know if you try it (I can’t as I’m dairy intolerant!). The original recipe was taken from Elanas Pantry but I’ve tweaked to make it Ketogenic friendly. If you are not Ketogenic it means you can eat as many as you like (yay!) but for those who do follow a keto diet, I’ve included the nutritional values below (per bar, based on making 12). For those of you who measure in Cups or Ounces, here are the conversions :- 3/4 oz (1/8 CUP) Almonds whole 2 1/2 oz (1/2 CUP) Macadamias nuts whole 2 oz (1/4 CUP) Almond butter 2 oz + 1 TSP (1/4 CUP + 1/1 TBSP) Coconut Oil 3 1/2 TBSP Desiccated coconut 1 oz + 3 TBSP (5 TBSP) Flax ground 2 1/2 oz Dark Chocolate (OR 7 Large squares – e.g. if using LINDT) 1 oz (3 TBSP) Erythritol 1/2 TBSP Vanilla 4 drops Stevia 1/4 tsp Salt ## Thai Red Curry https://noodlechips.co.uk/thai-red-curry — 2014-10-14 📷 Thai Red Curry As part of the [Recipes for Emma](https://noodlechips.co.uk/recipes-for-emma "Recipes for Emma") series I made a delicious Thai red curry for the first time ever. I’ve made Thai green curry many times as it’s one if my favourites – I love its rich flavours, creamy texture and it’s ability to be made with whatever greens and meat/fish are in the fridge. As a result I was a bit dubious making a red version as it had a lot to live up to. The recipe was taken from [Foodaholic](http://www.foodaholic.biz/thai-prawn-red-curry-thai-red-curry-paste/ "Foodaholic") ran by the lovely Maria Nasir. I’ve tried a number of Maria’s recipes and have always loved what I’ve made, I especially like that she tells you how to make the marinades and sauces from scratch as well as the amount of spices she adds to her dishes (I love spices – the more the merrier I think!). Maria released an eBook recently that has some delicious recipes and some really good top tips for spices. **Ingredients** 1/2 kg Prawns peeled 2 tbsp Vegetable Oil 4 tbsp Thai red curry (homemade or bought) 1 Can coconut milk 3 tbsp Lemon juice 1+1/2 Cup chicken or veg stock Bunch of coriander leaves **Thai Red Paste** 1 tsp Chilli powder 2 Red chilies 1 tsp Ground coriander 1 tsp Ground cumin 2 tbsp Purée 3 Clove garlic 1 Thumb ginger (1 + 1/2 inch) 2 tbsp Lemon juice 2 tbsp Coconut oil 1 tsp Sugar 1 tbsp Fish sauce 1 tbsp Oyster sauce 1 tbsp Dark soy sauce 1 stalk Lemon grass To find out how to make this tasty dish go to Maria’s blog [here](http://www.foodaholic.biz/thai-prawn-red-curry-thai-red-curry-paste/ "Foodaholic") where it will take you through the motions. **Tweaks** I did make a few tweaks to the recipe, one or two to meet my dietary requirements and others due to lack of ingredients. - I used strips of steak because we had eaten prawns the night before and it’s what was in the fridge I omitted cumin because I really don’t like the after taste I get from it. - I subbed sugar for xylitol. - I used a stock pot and boiled water instead of stock because it’s what I had in the freezer. - I used olive oil instead as vegetable oil (I never eat any kind of vegetable oil). - I used just fish sauce and left out the oyster sauce and soy sauce. The reason for this is because I had no oyster sauce and soya sauce is not Paleo (it’s also not gluten-free so if you are intolerant to wheat I would recommend omitting it or using coconut aminos). I would substitute the soy sauce with coconut aminos in future – I just didn’t have any at the time. **Verdict** I absolutely love this dish and can’t understand why I have never come across it before! It’s one of mine and my husbands new favourites and love that I can make the sauce from scratch. If you decide to make one of the dishes from the Recipes for Emma please comment or let me know. It would be great feedback for all of those lovely people who helped source recipes for me. \*\* This recipe is tagged as gluten-free – based on being made with coconut aminos as soy sauce contains wheat. ## Homemade Jar Labels https://noodlechips.co.uk/homemade-jar-labels — 2014-10-14 📷 Homemade Jar Labels Since going Paleo I’ve been conscious of using plastic tubs and cling film on my food as certain plastics have shown to leak chemicals into the foods. As a result I’ve taken to recycling any glass jars with lids that I come across and using them to keep left overs and homemade sauces in. When using a jar I usually write on some sellotape with a marker and stick it to the lid or the jar so I know what date I made it/ what it is. Being a little OCD it drives me nuts having the peel off the tape each time the jar needs washing out so I’ve decided to make some labels that I can reuse. **Methods** **Spraying onto Glass** I had purchased some chalkboard labels a few months back but found they were not very hard-wearing so decided to buy some chalkboard spray and try out a few ideas I had. The first idea was spraying the chalkboard spray directly onto the side of the glass jars. I used masking tape to create an oblong shape so that when the tape was removed it would look like a label. This idea did work and the paint stayed on even when I washed them in the sink (after I had allowed the paint to dry). The only down side was that normal chalk didn’t write on it very well so I had to use a chalk pen. **Spraying the Lids** The second idea was to spray the lids of the jars. It worked really well but I found that the writing would rub off when taking the lid on and off. Again this was using normal chalk however when I tried a chalk pen it wasn’t a problem. **Homemade Labels** My final idea was to make labels that I could reuse and replace when they became worn out. I did this using double-sided glue sheets stuck on foil that I sprayed with the chalkboard paint. This was my favourite idea because it meant I could make lots of labels and also keep some aside for when I need them. **Shopping List – what you need** Black chalkboard spray paint (I got mine from Hobbycraft approx £7.99) Masking tape Newspaper Double sided glue sheets (A4 size) Kitchen foil Ruler Pen Craft knife and mat Scissors Chalk/ chalk pen Time approximately 30 min – 1 hour **Notes** The spray paint didn’t say it was suitable for glass but I didn’t have any problems with it staying on the glass jars. You can get a variety of coloured chalkboard paints or even make your own (Pinterest has lots of tips/instructions for doing this). If you decide to use the method where you spray directly onto your glass jars I recommend using gorilla tape or frog tape. It costs more but is so worth it. I bought cheap masking tape and I found it didn’t do such a good job – I was left with imperfect lines / some leakage at the edges. 1. **Method** Go somewhere with lots of space and a flat surface. Take an A4 glue sheet and on one side mark out the lines for your labels with the ruler and pen. You can be more creative and draw shapes etc – it’s really up to you. 2. Take a large sheet of foil (bigger than the glue sheet) and carefully place it on a dry clean surface. Slowly peel the edge of paper off one side of the glue sheet (not the side with your markings on!) and leaving enough foil around the edges, stick the glue sheet to the foil. The excess foil will act as tabs for taping the sheet to the newspaper when spraying so that it doesn’t move about. You may need to use your hand to smooth the glue sheet down. 3. Spread the newspaper out on a surface/ floor outside (where you are going to carry out the spray painting) and place the glue sheet/foil on top (foil side facing you). Use some masking tape on the edges to tape it in place to keep it from moving as you spray it. 4. Following the instructions on the can spray the whole of the foil sheet. You may need to do 2-3 coating but make sure you allow each coat to dry thoroughly before you do another one. When dry peel off the masking tape and place it onto the cutting mat with the foil facing down (so you can see the paper side and your markings) 5. carefully using the craft knife and ruler (or scissors if you have made shapes) cut the sheet into labels. And trim off the excess foil from the edges. Be careful not to press too hard or the foil on the reverse might tear. 6. Your labels are now ready to be used or kept for later. 7. Make sure your jars (or whatever you are sticking your labels to) have a clean and dry surface before applying. Peel off the paper side, stick to the surface and smooth over with your finger. 8. Use chalk or a chalk pen to write on it. ## Paleo Quiche – Keto Friendly https://noodlechips.co.uk/paleo-quiche-keto-friendly — 2014-09-30 A wheat free, gluten free, dairy free (Paleo) and Ketogenic quiche – super tasty and versatile. Easily adapted to include whatever ingredients you want. **Ingredients** **Base** 225g Almond flour 1 Large egg 42g Shortening or coconut oil 1/2 tsp Salt 15g Finely chopped onion **Filling** 5 Large eggs 1/2 tsp Black pepper 50ml Coconut milk (carton kind) 65g Bacon 30g Kale 40g Broccoli 35g Onion Makes 4-6 slices **Notes** Pastry base – when making the base try to make sure the sides are as high as possible, because once it cooks the pastry shrinks making the sides lower. This will affect how much liquid/ filling you can add (the liquid will over flow and run over any edges that are too low). Also make sure the bottom of the base isn’t too thick, or you’ll be left with a soggy bottom! Getting the pastry into the pan – I rolled my pasty out between two pieces of baking paper until it was about 1/2 inch bigger than the pan. I then flipped the pastry into the pan and used my fingers to mould the base and edges up the side of the pan. Kale – I used frozen kale as you don’t have to cook it. I also remove the thick stems of the kale leaf because I don’t like the texture in it. Broccoli – I cut most of the stems off the broccoli, again because I don’t like the texture of them in the quiche. You can also use frozen broccoli (defrost before adding) and no need to pre cook. Onion – you can use red onion or even spring onion, finely chopped – it all depends on your preference. **Method** 1. Preheat oven to 190′ 2. In a food processor pulse the almond flour with the salt. When combined add in the egg, shortening and onion. Blend until it forms a dough like ball then remove,ready to shape. 3. Press the dough into a metal tin (with a removable bottom). Try to make the edges of the dough reach the top of the pan/ sides and make sure the base isn’t too thick. 4. Place in the oven 15 minutes 5. In a saucepan steam the broccoli and kale for approx 4 minutes. While cooking, dice the onion and place aside. 6. In a frying pan fry the bacon until it’s crispy. When cooked placed aside in some kitchen paper to absorb the excess fat. 7. Remove the base from the metal tin, place on a metal rack and return to the oven for 5-8 minutes. This will help cook the bottom of the base and crisp the pastry so it has a short crust texture. 8. When the base has cooked place aside ready to fill. 9. Crack the eggs into a bowl and add in the milk. Whisk until bubbly and add in the black pepper. 10. Add the broccoli, kale, bacon and onion into the egg mixture then pour into the base. 11. Place in the oven for 25-30 minutes 12. When cooked serve and enjoy **Nutritional Information** Based on 4 servings 7.7g Carbs (NET) 22.8g Protein 52.5g Fat 593 Kcal ## Seafood Casserole – Paleo and Keto Friendly https://noodlechips.co.uk/seafood-casserole-paleo-and-keto-friendly — 2014-09-28 📷 Seafood Casserole - Paleo and Keto Friendly I’m so excited to be posting this, you guys are really in for a treat… This is one of the most difficult and challenging dishes I’ve ever made because I’ve never in my life made any kind of fish casserole before. I’ll be honest, I’m not a huge fish fan and don’t really know how to cook it, but I’ve been planning to increase my fish consumption for a while and my husband loves Marks and Spencer’s mixed seafood casserole so I decide to see if I could make one similar. I did a little bit of research before hand, looking at seafood casseroles and what sorts of ingredients went into them. I combined the ingredients of about 6 recipes I liked the sound of, tweaked the bits that weren’t Paleo and took out things I wasn’t keen on. The recipe below is my first attempt and my husband loved it – yay! It was a little spicier than I was aiming it to be, but it wasn’t spicy enough to make your tongue tingle or nose to run, but you can detect some heat in it. **Ingredients** 150g Large prawns 75g Salmon 50g Calamari 50g Cod 50g Haddock 50g Mussels 240g Chicken stock (can use vegetable stock) 100g Onion – diced I can of chopped tomatoes (canned and in juice) – (400ml) 90g Fresh cherry tomatoes 10g Garlic (approx 2 small cloves) 1 sprig of Lemon thyme 1 Tbsp Fresh Dill 1 Tsp Paprika Lemon juice (1 lemon) 2 Tbsp Coconut milk 1 Tbsp Tomato paste 1 Tbsp Olive oil (to cook) Salt and pepper – to taste Serves 4 **Notes** If you like a milder taste or really don’t like spice at all you can leave out the chilli and hot paprika. Sweet paprika is a good spice to use with fish dishes and has a milder taste – the only reason I didn’t use it was because I didn’t have any! Coconut milk – this is optional and I only added it to give a little bit of a creamier taste. I used the thick cream off the top of a can of coconut milk. If you are dairy tolerant you could use cream or creme fresh. Alternatively you can just leave it out. Fish – I used a mix bag of frozen seafood (cod, haddock, salmon, calamari, mussels, prawns) and measured out the amounts I wanted of each. To defrost I put all the fish in a big bowl and added hot water. I drained and refreshed the hot water 2-3 times and it took about 5 minutes. The type of fish you use is really up to you. If you want more salmon or haddock in it then go for it. The total amount of fish I used was 425g, just ensure whatever you use it all amounts to this, otherwise you might have too much/ not enough sauce. Stock – you can use a [homemade stock pot](https://noodlechips.co.uk/how-to-make-stock-pots "How to Make Stock Pots"), oxo cubes, shop stock pots or vegetable stock. I used a pot of shop bought chicken broth (Paleo friendly) from Tescos as I had no homemade stock left. Here are some links to some Paleo friendly bread that would be great with this dish. I served mine with bread sticks with kalamata olives in. Garlic bread sticks – [click here](http://paleogrubs.com/garlic-breadstick-recipe "Garlic Bread Sticks") Cauliflower crust garlic bread sticks – [click here](http://www.theironyou.com/2014/04/cauliflower-crust-garlic-breadsticks.html "Cauliflower Crust Garlic Breadsticks") **Method** 1. In a bowl, mix the fish and then add in all of the lemon juice from the lemon. 2. Dice the onion and finely chop the garlic and chilli. 3. Heat 1 tbsp of olive oil in a pan then add in the chopped ingredients and cook until the onions start to brown. 4. Add in the bay leaf, lemon thyme, paprika, turmeric salt, pepper, half of the dill and all the chicken stock. Lower the temperature and cook for 5-10 minutes to allow the spices to infuse. 5. Add in the tinned tomatoes and the fish (and the lemon juice). Cook on the same heat (10 – 15 min) until the fish Is cooked through. 6. Heat the oven to 200′ and transfer the recipe to an oven proof dish, add in the cherry tomatoes, 1 tbsp of tomato paste and cover with a lid / foil. 7. Place in the oven for 25 minutes 8. When cooked, remove from the oven add in 2 tbsp of coconut cream (you can use cream if you can tolerate dairy), garnish with the rest of the dill and serve with crusty bread or garlic bread (I had mine with kalamata bread sticks – Paleo friendly!) **Nutrients** For those following a ketogenic diet here is the fat/ protein/ carbs breakdown based on 4 servings (one serving was a heaped ladle full) Fat 8.6g Protein 24.9g Carbs 9.2g (NET) 220 Kcal ## Spicy Cauli-Rice https://noodlechips.co.uk/spicy-cauli-rice — 2014-09-23 📷 Spicy Cauli-Rice Served with Meatballs and Salad Spicy Cauli-Rice Served with Meatballs and Salad Cauliflower ‘rice’ is one of the easiest and tastiest dishes you can make. What’s even better is it goes well with meat and fish dishes. To make plain cauli-rice all you need is a blender and some cauliflower. I add a bit of spice to mine to give it some pizazz but you could add any number of ingredients such as veggies or herbs – just like you would with normal rice. The key to this “recipe” (if you could call it that!) is the blender. It won’t work in a liquidiser, trust me. I tried it. It didn’t happen! **Ingredients** – 1 serving 100g cauliflower 1 garlic clove 1g red chilli pepper Dash of salt and pepper Oil for cooking **Method** 1. Place all the ingredients (except oil) into the blender and blitz until it becomes grainy or ‘rice like’ 2. In a frying pan heat the oil and add the cauli-rice 3. As it cooks the cauli-rice will change colour slightly turning a golden brown colour 4. Keep stirring to prevent it from sticking. Cooking should take approximately 5 minutes 5. Once ready serve and enjoy ## Paleo Keto Dairy Free Pizza https://noodlechips.co.uk/paleo-keto-dairy-free-pizza — 2014-09-23 📷 My Paleo-Keto Dairy Free Pizza with Salad My Paleo-Keto Dairy Free Pizza with Salad This recipe has been adapted from one of the keto diet apps that I have been using recently making it dairy free. It’s tasty without cheese but if you’re able to eat dairy you could add some grated cheddar on top. I have made the base and sauce before and frozen them in separate freezer bags and they still cooked/ tasted great once defrosted. Makes 4 separate pizzas **For the base** 70g coconut flour 90g almond flour 15g psyllium husk 1 tsp tartar 1/2 tsp bicarbonate of soda 1 tsp garlic powder 2 tsp Italian herbs 2 large egg whites 2 large eggs 205ml boiled water 1/2 tsp salt **Tomato sauce** 160g cherry tomatoes 10g coriander leaves 2 garlic cloves 1 small onion 4 tbsp tomato puree 4 tbsp olive oil 1/4 tsp salt Pinch of black pepper **Toppings** If you are following a ketogenic diet you can add some extra toppings or a side salad but you will need to work them into your daily menu. - Cheese (if not intolerant to dairy ) - Sliced tomato - Sliced ham - Salami - Olives - Pineapple **Method – Base** Heat the oven to 200′ Add all the dry ingredients into a bowl and combine. In a jug add the 2 egg whites to the 2 whole eggs (giving you 4 egg whites and 2 yolks) Pour the eggs into the dry ingredients and add the boiled water bit by bit (you may not need it all) and combine using a hand blender. Grease a baking sheet ready to place the bases on. (You can use baking paper but I found my bases stuck to it. Now I use a non-stick baking tray greased with coconut oil) In the bowl split the mixture into 4. Take one of the sections and roll it into a ball then flatten onto the baking sheet. Once all the bases are made place in the oven to cook for 15 minutes. While the bases are cooking make the pizza sauce. After 15 minutes remove the bases from the oven and spread 2 – 3 large tbsp of sauce over each base. Return to the oven for 5-10 minutes (keep checking so they don’t burn). **Method – Sauce** Add all the ingredients into a blender and blitz until it’s reduced to a sauce consistency. You can store any left over sauce in a jar in the fridge for up to a week or in a freezer bag. **Serving suggestions** This pizza is so filling and tasty I normally serve it with a simple salad but you could always serve with Cauli-rice or ‘paleo chips’ (made from courgettes, carrots or sweet potato if allowed). ## Blueberry ‘Om-Cakes’ https://noodlechips.co.uk/blueberry-om-cakes — 2014-09-23 📷 Blueberry Ok so you’re probably wondering what the heck ‘Om – Cakes’ are? Well, they are sort of cross between an omelette and a pancake. You could even say they are a little bit like a fluffed up version of a crepe but I have no idea how to fit that into the recipe title haha! This recipe is a sweet version but it could easily be tweaked into a savoury one and served with a salad (see notes below). **Notes** Om-Cakes only take about 5-8 minutes to cook, so be careful it doesn’t burn. I use a low heat on the stove and sometimes put it under the grill for a few minutes to brown the top. When cooking on the stove carefully flip the Om-Cake half way through. If making this as a savoury dish leave out the vanilla and erythritol and use a pinch of salt. You could also add in a tsp of herbs/ spices or a grind of black pepper (add when you would add the erythritol to the yolks) Savoury filling ideas :- Cream cheese or whipped coconut cream and chives, grated cheese and sliced tomatoes, rocket, tomato and red onion or sliced ham and spring onion. Sweet filling ideas :- Strawberries and coconut cream, mixed berries, sliced peaches with cinnamon, hazelnut chocolate spread or sliced pineapple. If you don’t have erythritol you can use stevia, honey, xylitol or any other sweetener you have – you will need to adjust the amount according to your taste. If you’re following a Ketogenic diet you’ll need to make sure you work out any changes that you make. You can use fresh or frozen berries, it all depends on if you are cooking them or not. Frozen blueberries go squishy quicker so make a better cooked jam. **Ingredients** 3 Large eggs – separated 1 1/2 tbsp Erythritol or other sweetener 1 tbsp Ghee or butter 1/4 tsp Vanilla bean powder 30g Frozen blueberries 3-4 tbsp Water 2 tbsp Coconut milk **Make the Om-Cake** 1. In a bowl separate the whites from the yolks, placing the yolks into a jug. 2. Using a hand whisk whip the egg whites until they form stiff peaks 3. In the jug whip the yolks and add in 1 tbsp erythritol (or salt for savoury) and vanilla (or spices/ herbs if using) 4. Pour the yolk mix into the egg whites and continue to whisk until it’s all combined – be careful not to deflate the egg whites 5. Melt the ghee or butter in a frying pan over a low heat 6. When fully combined pour the egg mix into the heated pan then start to make the blueberry jam 7. Set the timer for 5 minutes, when it’s up flip the Om-Cake over and cook for another minute or two. **Make the Blueberry ‘Jam’** While the Om-Cake is cooking place the blueberries into another pan with 1/2 tbsp erythritol (or other sweetener) and the water. As the mixture cooks the blueberries will burst and the juice will reduce down to a jam consistency. If the sauce gets too thick just add a few more tablespoons of water. When the Om-Cake is ready transfer to a plate and serve with the blueberry jam and the coconut milk. ## Going Paleo – Ketogenic https://noodlechips.co.uk/going-paleo-ketogenic — 2014-09-19 📷 My Paleo-Keto Dairy Free Pizza with Salad My Paleo-Keto Dairy Free Pizza with Salad **Paleo** For the last 9 months I’ve been following a Paleo diet and its something I’ve really began to enjoy. I love knowing what’s in my food and trying different takes on standard recipes, not to mention the feeling I get when someone comments on how much they enjoyed one of my dishes. It means making everything from scratch – including dressings, sauces and marinades but it’s so worth it. If you’re not sure what Paleo is, the basic concept is that you eat how our ancestors (cavemen) would have eaten (living off the land and sourcing what was about). The diet’s been adapted to take into consideration cooking and baking techniques of the 21st century as well as changes in farming (some crops are not considered Paleo as they contain chemicals that can cause us more harm than good). It’s also about removing toxins from your diet / life such as chemicals in beauty products and so on. The Paleo life is huge in America and Australia and is fast becoming so in the UK too. Many people follow the diet to help with health conditions, food intolerance’s, manage gut problems such as Small intestine bacteria overgrowth (SIBO) or small bowel bacteria overgrowth SBBO, IBS and gluten intolerance. Other people follow it just because they enjoy eating fresh and knowing what’s going into their food! If you want to know more about it then check out my posts on the Stone Age diet and food intolerance or take a look at The Paleo Mom who explains everything so simply. **Keto Diet** If you’ve never heard of the Keto\* diet before then you’re not alone because neither had I! I only became aware of it when my specialist told me I needed to incorporate it into my (already strict) eating regime! You see in addition to being Paleo I have to avoid foods that (are Paleo but for me) also aggravate my SIBO which means I often have to tweak recipes, avoiding acidic foods of those that can damage the lining of the intestines. It’s difficult but I’ve began to get the hand of it so after reading up on Ketosis I was pretty stressed out (I simply wanted to throw myself on the floor and cry). Adding in this element meant more things to manage and have to be aware of (see below for more info on ketosis). Anyway that said, It’s been five weeks now and I’m slowly getting to grips with the what, why and how the ketogenic diet will help my health improve. \*please don’t confuse the Keto diet with diabetic ketoacidosis! **Paleo Vs Keto** One thing that the Paleo and ketogenic diet definitely don’t have in common is that the keto diet encourages dairy (heavy whipping cream, cheese and so on) whereas the Paleo concept is pretty much dairy free (although some Paleo eaters do allow grass-fed butter). Their argument is to suggest dairy is ok to eat if you’re not intolerant, whereas the other side states that dairy is the root to many health problems and people can benefit from cutting it out of their diet (only once you cut it out will you notice the benefits – sinus problems, congestion, and regular coughing are all signs of intolerance!). If you are struggling with your health I would really recommend cutting it out for a few months and see if any of your symptoms ease. I was told to avoid dairy to help with sinus/ congestion/ runny eyes that I’ve suffered from for years, I removed it from my diet (for 8 months) and it was only when I tried reintroducing it in small amounts that actually noticed any difference (coughing, sore throat, congestion – all began to return agh!). It’s been wonderful not having to buy packets of tissues all the time (for nose blowing and watery eyes). So for getting around the dairy side of the keto diet instead of creams, yogurt, milks in cooking etc I sub with coconut milk, coconut cream, ghee (clarified butter which I make myself) and kefir, which is a type of culture that I make with coconut milk. The only app that really takes dairy intolerance and Paleo living into consideration (that I’ve found so far) is the keto diet app. Many of the recipes will suggest alternatives or are do-able without dairy. **Where does the Keto diet come from?** Now bearing in mind I’m not a doctor this is a simplified explanation and I have listed a number of websites and books below that will help to give you a better understanding if you want to know more. The basic principle is that Ketogenic diet was developed in the 1920s as an anti seizure method for people who suffered from epilepsy. It became unpopular and stopped being used in the late 1930s when epilepsy drugs were made and was then only really used with people who didn’t respond to the drugs. The diet has slowly made a bit of a come back within the last 20 years as its been found to help with certain cancers, Alzheimer’s disease, diabetes and many auto-immune diseases. The diet is NOT to be confused with a low carb diet (such as the Atkins diet) as there is a lot more to it than lowing your carbohydrates intake. The diet has to consist of a balance of carbs, fat and protein – the amounts of each are dependant on an individuals weight, height and body fat percentage. (The Keto Diet App Blog and ‘Ruled me’ blog have information and a special calculator that will work out what your Carbs/Protein/Fat numbers are. These numbers are known as ‘macros’). **So, how does a keto diet work?** When we eat, the body chooses the easiest option for making energy and that is by using carbohydrates. When you eat carbs the body processes it into glucose, then the body responds by producing insulin in order to carry/ distribute the glucose around the body. Glucose is the easiest molecule for the body to produce and that’s why its chosen over everything else. When you lower your carbohydrates intake, your body is forced to find other ways of making energy. If you eat too much protein when lowering your carbs the body will also turn it into sugar via gluconeogenesis (because the body cannot store protein). This is why its important to make sure your balance of fat, carbs and proteins are the right amounts and why this diet differed from a Atkins diet. When you lower carbs, eat high fats and get the right balance of protein, your body is forced into what is known as ketosis. This is a natural state where the liver produces (what are called) ketones which are then used as energy. It’s effectively using fat as an energy source. **Resources** If you want to know more about ketosis and the benefits, I have listed the resources I have been using below. If you are considering going keto for health reasons you need to see this as a lifestyle change and not a diet (and you may want to speak to your GP. I see a specialist who had recommended this so am under supervision). Many body builders and gym bunnies use this diet as it can help with weight loss as your body uses fat – including stored fat as fuel. For those who use it to manage a health condition, it would be seen as a life long diet as reintroducing processed foods/ sugars and carbs into the body could cause the health complaint to return/flare up (eg IBS, inflammation, fatigue etc). **Macros, Menus and Planning** [Keto diet app](http://ketodietapp.com/Blog/ "Keto Diet App") [Ruled me](http://www.ruled.me/guide-keto-diet/ "Ruled Me") These two websites have a Macros calculator as well as pre-written menus and recipes. I would suggest you visit these pages to work out what your macros are. You will need to know your height, weight and body fat. There are visual images to help you work out your body fat percentage. **Information and Menus** – [Keto Diet Resource](http://www.ketogenic-diet-resource.com/ "Ketogenic Diet Resource") This website gives a great explanation and can answer any questions you may have about the diet. It tells you about the science behind ketosis, busts myths and has recipes and menu ideas. **Recipes** – ‘[No bun please](http://nobunplease.com/ketogenic-diet-food-list/ "No Bun Please")‘ This website has some fab recipes which is important when making the change as it helps you to keep your menus fresh. It has everything from pizza to puddings! **Science, Advice, Testimonials** – [Maria Emmerich](http://mariamindbodyhealth.com/ "Maria Emmerich") Maria’s website is full of information on the science behind ketosis and is the reason why I bought her book. It’s been a mine of information and is a must have for anyone looking at going keto for health reasons. For a medical perception take a look [here](http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2898565/ "Medical perspective") **Increase Your Fats** Eating a high fat diet may sound odd, especially as many diet clubs and weight loss program’s suggest eating low-fat, but the point to remember is that you need to eat the right fats. See the link ([here](http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/good-and-bad-fats/ "Fitness Magazine")) to an article in an American health and fitness magazine with comments from medical professionals. Rather than provide several links to similar information I would encourage you to carry out your own research into the ‘good fats versus bad fats’ debate, you may be surprised what you learn. These are all known to help the body, brain and the [mitochondria](http://www.heartmdinstitute.com/anti-aging/ageless-body/at-the-cellular-level/393-love-your-mitochondria "Heart MD Institute"). There is a lot of research around eating this way and one good example would be [Doctor Wahls](http://terrywahls.com/ "Terry Wahls") who developed progressive Multiple Sclerosis but managed to recover and remain healthy by eating a high fat diet. Her diet isn’t quite a strict ketogenic diet but has many of the same principles. She has recently published a paper on how eating the right diet and taking the right supplements can help people recover from auto immune diseases. It’s a great way to get a basic understanding of how eating the right foods can heal the body. It’s about 14 minutes long and I would recommend watching it (See [here](http://terrywahls.com/about/about-terry-wahls/).%20Her%20YouTube%20video%20(http://youtu.be/KLjgBLwH3Wc "YouTube")). **Advice** - If you were considering starting a ketogenic diet there are a number of tips that I would recommend to you before you actually start. I would suggest doing 1-2 weeks worth of research and planning before starting as it can be an emotional roller coaster to begin with. These are things that I have discovered on my own journey as well as advice I have come across whilst researching the diet. - Before you even dip your toes in the big pool of ketosis research. Read, read and read some more. Make notes and imagine how its going to fit into your lifestyle (such as working life, taking packed lunches to work, socializing, home life – those who will also eat like it). - A great point that I read was that you should convert to a Paleo diet before trying a ketogenic diet as the change in eating (not to mention cooking) a diet which is unstructured straight to keto is HUGE! I was already Paleo for 8 1/2 months before going keto and the change was still difficult even for me. If you are not dairy intolerant it might be less complicated as there are plenty of dairy filled recipes on the internet but only a few dairy free. The keto diet is similar to the paleo diet in the sense that it eliminates grains and processed foods and means cooking from scratch. If you’re a pre-made junky (e.g buy your Bolognese sauce, ketchup, cereal and bread) then you’re in for a BIG shock! - I recommend you buy a book/ download a menu and/or buy an app, it will make your life so much easier. Buying an app will help as you wont have to do the math and will work out the nutritional content of foods. I purchased the Keto diet app when I started and its the best one I have found. Its Paleo friendly and also does dairy free options. Its available on iPhone and iPad (im not sure about android phones) and costs between £1.99- 2.99 (It was on sale when i purchased it). With the iPad version you can buy bundles of recipes such as ‘salads’, ‘treats’ and so on. I purchased all of the recipe bundles making the total cost of the app about £7 (which is SO cheap and worth it as I’ve used it everyday and already cooked a handful of the recipes) - Pre-plan your menus for at least a week in advance – it might take you a few days to do this but you’ll be glad you did once you start. There’s nothing worse than being hungry and trying to work out the balance of foods. It also helps when shopping as you know what you’ll need for that week and can prepare and cook things for later in the week. - Dont worry about numbers! For the first week or two just focus on getting to grips with the diet rather than being spot on with your stats. Aim to eat 30-50g of net carbs, slowly bringing your amount down (20g is the recommended number). Once you’re eating the right types of food and getting to grips with the balance, you can start to tweak and look at calories and work closer to your suggested percentages. - Once you find recipes or menus that work and reach your percentages – write it down! Then when you have a tough day or a busy day ahead you can just stick to that menu as you’ll know it’ll work. **Apps** I have downloaded the following apps and found them useful. I have listed them in order of the most useful (1=best). 1\. **[Keto Diet App](http://ketodietapp.com/ "Keto Diet App")** This is by far the best app I have found because not only can you keep a food diary (logging all the foods you eat) you can add in recipes or single ingredients that you use regularly. For example I spent one day adding in the recipes that I cook often – thai curry, spicy burgers, Paleo cookies and it works out how many carbs/ fat etc are in the serving. I also added in a single ingredient (oat milk) which I did by entering in the nutritional information from the side of the carton. This app has recipe bundles that you can choose to add-on (ipad version) and I highly recommend them. 2\. **[Carbs Counter](https://itunes.apple.com/gb/app/carbscontrol-carb-counter/id344650210?mt=8 "Carbs Counter")** This app available on the iPhone is a meal logger where you enter in what you eat and it works out the nutritional content. You can enter your measurements (weight and height) and set the level of carbs you want to reach. It’s a great app for on the go and it has a pie chart image to give you a snap shot idea of your percentages. 3\. **[Ketogenic Food Checker](https://itunes.apple.com/gb/app/ketogenic-diet-food-checker/id859754418?mt=8 "Ketogenic Diet Food Checker")** This app available on the iPhone is a simple guide for those just starting out. It has a library of foods (with images) and you can check if it’s keto friendly. For example you can search vegetables and it will tell you if it’s keto or not. If it is it will tell you how friendly – if an item is high in carbs it will tell you to avoid or eat on moderation. It’s helpful to have when planning your meals and going shopping. **Feedback and Help** If you’re also following a keto diet I would love to hear from you – any advice you can give will help me and anyone else who stumbles upon this post. For those wanting to try this diet (for whatever reason) any questions you have please ask and I’ll do my best to help. After all I know how hard it is and I’m still working my way through it! ## Creamy Paleo – Keto Chicken https://noodlechips.co.uk/creamy-paleo-keto-chicken — 2014-09-18 📷 Creamy Paleo - Keto Chicken served with Cauli-rice Creamy Paleo – Keto Chicken served with Cauli-rice A few weeks ago I came across Paleo Grubs ‘Creamy paleo chicken skillet’ and I knew it would be a hit from reading the ingredients. As I’m following a [Paleo – Keto](https://noodlechips.co.uk/going-paleo-ketogenic "Going Paleo – Ketogenic") diet I had to modify it a little to get the right balance of carbs/ protein and fat but it’s still a tasty dish and I’ve already cooked it a number of times since! If you want to check out the original recipe see Paleo Grubs post [here](http://paleogrubs.com/skillet-chicken-recipe "Paleo Grub"). Below is my adapted recipe which is suitable for those also on a keto (and/or) Paleo diet. If you’re not on any kind of diet you NEED to try this dish! It is so yummy you’ll want to lick the plate. It doesn’t have any spices – except a little black pepper – but the flavours are so rich it really doesn’t need it (which is saying something as I am a total spice monster!). **Notes** Sorry to repeat, but to clarify to those who are (like me) carefully counting and measuring nutrients this ingredients list is suitable for a ketogenic and low carb diet. If you’re not following these diets then you can increase the amount of chicken, vegetables and coconut milk that you use – go crazy! The serving size will depend on if you are following a ketogenic or low carb diet and what you are eating with it. I personally get 3 portion sizes out of the amounts used above and usually have mine with Cauli-rice. If my husband eats this with rice he will have one portion. If eating it on its own he’ll have 2 servings. **Ingredients** 3 Slices bacon 220g Chicken breasts diced 95g Yellow onion diced 75g Red bell pepper – sliced 75g Yellow bell pepper – sliced 1/2 Small courgette diced 220g Coconut milk (you can use more – a whole can if you wish) 50g Fresh kale (chopped) 1/2 tsp Pink himalayan salt (optional) 1/2 tsp Black pepper Serving approx 2 – 4\* \*See notes above for serving size **Method** 1. Cook bacon in its fat until crispy then remove from the pan (place in a dish ready to re-add later) 2. Add onion to the fat in the pan and saute for 4-5 minutes. 3. Once soft add the onions to the bowl with the bacon ready to use later 4. Cook the chicken until browned, add in peppers and cook until they soften 5. Add in the cooked onions and bacon and cook for a further 2-3 minutes 6. Add coconut milk and kale and cook until the kale has softened (3-4 minutes) 7. Season with Salt and pepper and serve I serve mine with steamed Pak-choi or Cauli-rice but you could also use zoodles or spaghetti squash or normal rice for non-paleo eaters. ## Salt and Pepper Shrimp https://noodlechips.co.uk/salt-and-pepper-shrimp — 2014-09-14 📷 Salt & Pepper Shrimp This tasty dish is part of the ‘Recipes For Emma’ series and if you want to know more about it you can click [here](https://noodlechips.co.uk/recipes-for-emma "Recipes for Emma"), however if you’re in a rush you can skip it and scroll on down to the recipe. Salt and pepper shrimp is a dish taken from Sam Chao’s blog “[Scrumptious Easy Recipes](http://scrumptiousingredients.blogspot.co.uk/ "Scrumptious Easy Recipes")“. I’ve tried a few of Sams recipes now and can honestly say that if you’re looking for something quick to prepare that doesn’t lack flavour then this is the blog for you. Whats more is most of Sams recipes are so versatile that it doesn’t matter if you don’t have the exact ingredients, it will still taste as good. **Sams Ingredients List** Shrimp Ginger finely diced jalapeno Sweet red peppers White Onion Coriander Spring onion Black pepper Granulated gravy Sugar Olive oil **Method** To find out how to make this, please click [here](http://scrumptiousingredients.blogspot.co.uk/2013/07/simple-spicy-salt-n-pepper-shrimp.html "Salt and pepper shrimp") And a new window will open. **My Adaptions** **Shrimp** – I used king prawns simply because that’s what I had in the freezer. I also guessed the measurement and counted out 12 prawns per person. **Granulated gravy** – I used a [Stock Pot](https://noodlechips.co.uk/how-to-make-stock-pots "How to Make Stock Pots") instead as I can’t eat shop bought gravy **Sugar** – I omitted the sugar (and it still tasted fab!) I have made this recipe a number of times now and each time I make it I add more items to the pan! I find some green and yellow bell peppers, some red chilli (instead of jalapeños) and beef steak cut into thin strips (instead of Shrimp) also work really well. I serve mine over a bed of shredded courgette but you can easily have noodles or rice. \* If you use a stock pot to make this recipe it will be gluten-free. However if you use shop bought gravy granules you will need to check the packaging / ingredients list. ## Iced “Bulletproof” Coffee https://noodlechips.co.uk/iced-bulletproof-coffee — 2014-08-24 📷 Iced Iced “bulletproof” coffee is deliciously creamy and really filling I love bulletproof coffee – it’s the first thing I have each morning. I cannot thank enough the master and creator of ‘Bulletproof’ Coffee – Mr Dave Asprey. His website ‘[The bulletproof Executive](http://www.bulletproofexec.com/ "The Bulletproof Executive")‘ will tell you all you need to know about the how’s, whys and health benefits of drinking your coffee this way. Technically bulletproof coffee should not contain any sweeteners so omit if you’re seriously strict. I made this with erythritol but it was so sweet that I’ll be making it without next time. **Notes** If you’re breast-feeding or pregnant you’ll need to skip this recipe completely as it contains raw egg which has a slight risk of salmonella – sorry guys! To help cut the risk of salmonella there are two rules you should follow. Firstly make sure you buy your eggs from a reputable seller (large supermarkets) and make sure they have the red lion stamped on the shell. Secondly when using raw eggs make sure the egg doesn’t touch the outside of the shell. The easiest way to do this is to crack the egg into a bowl, then with clean hands, use your fingers to separate the yolk. **Ingredients** 2 tbsp coconut milk (I use 1 tbsp liquid and 1 tbsp cream) 1 mug filtered coffee 1 tbsp gelatine powder (I use Great Lakes) 1 tbsp erythritol – optional 1 tbsp ghee (I used homemade vanilla infused – can be omitted, if so use coconut oil or extra coconut milk) 1 tsp MCT oil 1/4 tsp vanilla bean (could use cinnamon) 1 medium egg yolk 4 ice cubes \*\*\* the egg yolk is what helps emulsify the oil and water mixture. **Method** 1. Make the coffee and leave to cool 2. When cool, place all the other ingredients into a liquidiser and pour in the coffee. Blitz until combined 3. Add in the ice cubes, blitz again then serve and enjoy A note about ghee:- Homemade ghee is said to be approximately 98% dairy free whereas shop bought is much closer to the 100% mark. If you are severely dairy intolerant I would suggest avoiding it and subbing it for something else such as coconut oil. Just remember whatever you use in place of the ghee may affect the taste. ## You Streamz Review https://noodlechips.co.uk/you-streamz-review — 2014-08-11 📷 You StreamZ Active Band You StreamZ Active Band Let me begin by telling you a little about the You StreamZ medical band. I came across it last April- May on Pinterest. I had heard of magnetic bands before (such as copper bracelets), but this was described as much more than that, so I took a look at their website. [streamz-global.com](http://streamz-global.com/you-streamz/ "You StreamZ") You StreamZ described their medical band …”A low cost, natural and proven remedy for a variety of symptoms … this reduces inflammation and pain associated with a large variety of symptoms ……. including arthritis, severe back pain, cramps caused by IBS and migraines”… **So how does it work and why is it different from a magnetic band?** You StreamZ explain that their bands are made up of materials that are a mixture of ores, which creates its own (360′) energy field that is called a ‘cyclotron’. This helps ‘rebalance’ the body. It’s this rebalancing of minerals and compounds that helps reduce inflammation and increase energy levels. Now if that doesn’t impress you theres more. The inventor Eric Dodd has a long history of inventing a range of technologies (primarily focused on the research and development into water treatment) and it was through one invention, that he went on to develop the band. He used the general principles to create the You StreamZ band and whats even sweeter, he was seeking a relief for his wife’s chronic migraine headache! (Awh!) To top all of this off, the medical bands have official CE marking. This means that the band meets the essential requirements of all relevant european medical device directives. For more details see [here](http://en.wikipedia.org/wiki/CE_marking "Wikipedia"). **Wearing the Band** The band fits into a Velcro strap that you wrap round your ankle, making sure it’s a snug fit (it shouldn’t move or twist about). Ideally it’s suggested that you should wear it constantly for the first few weeks, or ideally for at least 8 hours for the first 6 weeks (for optimum results). You can expect the band to start working from anything from a few hours but for more complex ailments it can take up to 20 days to make a noticeable difference. The good thing about this band is that by wearing it overnight, it means you can take it off in the day. So for those who have work boots or footwear that would get in the way of wearing the band properly or for those who wear clothing that reveals their lower legs/ might not want the band on show, they can still use the band but take it off when they need to. **Ailments** You StreamZ have ran a number of successful trials across a variety of ailments, if you are interested in knowing more information about these case studies, details are available upon request from the company. **Ailments include the following :-** - Arthritis - Severe back and neck pain - Fibromyalgia - Chronic fatigue syndrome - IBS and Colitis - Multiple Sclerosis - Parkinson’s - Arterial Fibrillation - Migraines - Period,pains - Hip and knee pain - Sports injury **Care of the Band** The Velcro strap (which the band fits into) is made from cotton can be washed in the machine, just make sure you remove the band first! When not being worn the band should be left in a circular shape (not unravelled or placed flat) as it can break the material of the band. **The New ‘Active’ Band** You StreamZ have recently released a new band, called the ‘Active band’ developed as a pain relief device for those who have an active lifestyle. The strap that the band fits into is made from Neoprene, it is slightly thicker in width but also has a Velcro fastening. **Who else is wearing A You StreamZ band?** There are a number of famous people wearing the You StreamZ Active band including Dame Kelly Holmes, Matt Moorehouse (iron man champion), Jo Cowell (Coach to the British triathlon) and Team GB – athletics and equestrian. **My Personal Experience** **Pain Relief** I got my medical band in around June 2013 and started wearing it straight away 24-7 only taking it off when I went in the shower. Although I started to feel a difference, it was only after a month or so when I took the band off for a week I noticed just how much better I felt when wearing it. The improvements I noticed were a reduction in the levels of pain I felt (they were more manageable), less aches in my body, and less headaches. Prior to buying the band I regularly took lots of ibuprofen / paracetamol tablets for headaches, aches and pains such as jaw and neck pain, sore/ tender lymph glands and painful restless legs, now I rarely take painkillers. I can’t say it’s cured me, but it has made a real difference to how I feel, I wouldn’t be without it and I highly recommend trying it. **Any bad points?** I love my You StreamZ band and can honestly say there are no bad points to consider. The only slight problem I experienced with my band, was wearing it in the winter under skinny jeans was difficult. Wearing it like that with thick socks and boots eventually caused my band to break down pretty badly. However, when I contacted the company to explain, they sent me a replacement and advised me how to maintain the band. As a result I now wear it only at night time or under loose fitting trousers. **Go Active** Since May this year, I have switched to wearing the new ‘Active’ band from You StreamZ. The main difference is the style of strap and for me, I really like the new style strap as I feel it’s a lot more comfortable on my ankle. The benefits haven’t changed and I’m still a big fan – yay! **Summary** So, would I recommend it and do I think it’s worth the money? Yes definitely, I’m so glad I decided to give it a try. It’s well worth the money – since wearing the band I’ve saved money by not buying painkillers! What’s more, it’s flexible in the sense that you can decide when to wear it, meaning it fits around your lifestyle. If you are thinking of getting one, I don’t know if there is any difference between the medical and the active band – you would be better off contacting You StreamZ directly to ask that. I will also add that I have contacted them in the past and their customer service is really good. They also have a Facebook account and if you contact them through that, they do get back to you. You StreamZ users often post updates/ feedback on the You StreamZ Facebook page, so if you’re thinking of getting one, that would be a great place to see other recommendations. ## Summer Smoothies https://noodlechips.co.uk/summer-smoothies — 2014-08-11 Now the weather’s getting warmer, I’ve started drinking more smoothies. I find its a great way to pack some fruit into my diet, but it lasts a bit longer than a munch on an apple. There are so many ways to tweak and alter a smoothie to suit your taste buds and dietary requirements. If you’re looking to count calories/ sugar/ fat etc, you will need alter which ingredients you use, such as choosing water over juice, or leaving out honey and other sweeteners. I follow a paleo diet due to health reasons (so no need to calorie count), but if you’re paleo (especially if its due to health problems) you need to be aware that some fruits are high in sugar (fructose) and this can effect certain conditions, especially gastric problems (E.g those who follow Auto Immune Protocol AIP or have leaky gut). Berries are generally lower in fruit sugars but be aware coconut milk counts as a fructose too! **Add Some Oomph** A lot of my smoothie recipes come from experimenting with flavours as well as finding a creative way to take supplements without having to drink lots of water (I already drink plenty with other medication drinks that I have) so when I make a smoothie, I generally try to pack in as many nutrients as possible. I often add gelatine power or MCT oil (usually both). Medium Chain Triglycerides (often shortened to MCT) oil is known to give you energy (which I need as I suffer from ME) and I’m taking a gelatine powder to help with hair regrowth after suffering hair loss linked to a thyroid problem. Now If you don’t have any of these ingredients, then its fine to leave them out. If you don’t suffer health problems, then you will likely be getting all the nutrients you need. However if like me, you want to add some extra nutrients to your smoothie (due to health or even if you’re a gym bunny and need to make up for the energy just burnt off in a session) there are other alternatives you could use such as protein powder, hemp seeds, coconut oil, aloe vera juice or some ground chai seeds. It all depends on your needs and what you are trying to achieve. **Word of Warning** If you do decide to add (for e.g.) a protein powder to your drink, be careful of what you use. Some ‘healthy’ protein powders contain more sugars than a serving of junk food. Always read the ingredients and do a bit of research. **Sweet Tooth?** If you want to sweeten your smoothie I would recommend adding a teaspoon of stevia, it’s calorie free and you only need a small amount. If that’s not enough or you don’t have any you could try honey, agave nectar, coconut sugar or maple syrup. As obvious as it is, I have to point out that some of these will be a no-no for those calorie counting. If that’s the case then I would recommend going without. Eventually your palette will adjust to the lack of sweetener and you will be able to taste the natural sweetness of the fruits. Another good sweetening technique is to use really (and i mean really) ripe bananas. I personally don’t like the taste of them, but can tolerate them frozen. I usually buy bananas and when they are really ripe, cut them up into chunks and freeze them. When you need it, just fetch out of the freezer and add to the blender/ smoothie maker. **Flavours** Adding in some spices/ flavouring can not just add to the taste but can be good for you too. Cinnamon has a number of health benefits (click [here](http://cinnamonvogue.com/cinnamoncommonuses.html "Cinnamon Vogue") to find out). You may need to play around with which ones you use, as it depends on what fruit you are using as well as your taste preferences. In general I use the following principles:- - Cinnamon (ground) – goes well with apple, like apple pie is made with apples and cinnamon - Nutmeg (ground) an ‘all spice’ goes great with pumpkin, like when you make pumpkin pie - Vanilla (powder, bean paste, essence)- goes with blueberries, raspberries, strawberries/ most berries, most cake or muffin recipes will have vanilla in. - Almond (essence) goes really well with cherries, like when you have Bakewell tart I use ground vanilla bean in all my smoothies, purely because I like the taste of vanilla, but if you don’t want to add any spice at all, then don’t! It’s entirely up to you. **Liquids** Coconut milk – Word of Caution I follow a paleo diet so don’t count calories or points etc, but if you were to make this smoothie on a calorie controlled diet, it may come out quite high. Coconut milk comes from the coconut, which is a fruit, so be aware that it contains fructose and some people can be sensitive to fructose - dairy or goats milk\* - almond milk - hemp milk - oat milk - soya milk\* - yogurt\* - kefir - water - pressed juice \* These are not Paleo/ AIP friendly! Yoghurt/ dairy/ milk alternatives will give some added nutrients to the mixture as well as a smooth and creamy taste/ texture. You don’t have to use any if you don’t want to. If you want to thin the mixture out but without added calories, use water (preferably filtered or bottled). Fruit juice works better as it adds to the flavours, however, I only ever use a small amount just to help when blending. When adding water you only need about a cup of liquid to help thin your smoothie down. **Fruit: Fresh or Frozen?** I always use frozen fruit because I prefer the taste and creamy texture it gives. If you don’t want to use frozen, fresh fruit will also give a great taste. However when using frozen fruit you may need to add liquid to thin the mixture out as the frozen fruit clumps together when blending. If you make your smoothie from fresh (from the fridge) ingredients, you may be able to use as little as a quarter of the liquid you need if using frozen. **Filler Fruit** mango banana avocado pumpkin These are a great way to thicken your smoothie and make it more filling. **Veg** You can use veg in smoothies and I did try a few out last year. I tried lettuce and spinach and they were very yummy. I’ve since lost the recipe so I am on the hunt for more smoothies with vegetables as they can be a great way to get your 5 a day if you don’t like eating them (a smoothie can hide the taste!) **Ice** If you use fresh ingredients, you can always add ice cubes to give it that frozen texture and to give it a chill. **Serve** You can serve straight away, alternatively if you want to save some (or half) you can freeze it. I usually pour half into a plastic sports cup, cover the top with cling film and freeze for another day. If your mixture is too thick or not properly blended you will find it difficult to drink through a straw (fruit lumps will get stuck in the straw). Much like when you get a McDonald’s milkshake that’s super frozen and you have to suck the straw until you turn blue… if this is the case, just add a little more liquid. **Recipes** **Blueberry Burst** 1 cup Blueberries 1/2 cup coconut milk 1/2 cup water 1 tbsp coconut oil 1/2 tsp vanilla bean powder 1 tbsp of agave nectar or stevia **Rasp-Cherry Burst** 1/2 cup of raspberries 1/2 cup of cherries 1 cup of coconut milk 1 tbsp gelatine powder (optional) 1 tbsp coconut oil 1 tbsp of agave nectar (or stevia) **Pumpkin Spice** 1 cup pumpkin puree 1 banana (frozen) 1 tbsp all spice 1 cup of coconut milk 1/2 cup water 1 tbsp gelatine powder 1 tbsp stevia or 4-8 drops of liquid stevia So, there you have it, three great recipes to get you started. Let me know what you think, good or bad, I always welcome feedback! ## Foods that can be frozen https://noodlechips.co.uk/foods-that-can-be-frozen — 2014-07-19 📷 Freezing lime juice, using a spare ice cube tray Freezing lime juice, using a spare ice cube tray Can it be frozen? Ever wondered if you could just freeze all the extra stuff that you buy in a big shop, but when you get home, it doesn’t fit in the fridge or cupboards. Like the ‘free’ items you get with the special offers such as buy one get one free. You know, the ones where you get an extra bag of something, but you end up having to throw it away as it goes past it’s use by date. Well, why not freeze it? Most foods can be frozen, but if you’re new to it, here’s a little know how. Below is a list of foods that I have tried and tested frozen. It’s a great way to save money and time when preparing foods, although you will initially need to set some time aside to get it all done. I would suggest you get all your perishables such as fruit/ veg etc on the day you plan to freeze them. Then, spend a good half an hour washing, peeling, chopping then portioning them up into servings. This time will be reimbursed when you come to cook, as most ingredients can be used straight from the freezer. For items such as meat and fish, they will need to be defrosted before use. The safest way is in the fridge for 8-12 hours, but there are other ways, such as microwave defrost or soaking in warm water. I personally can’t advise as I’m old school, and usually place stuff on a plate in the fridge to defrost overnight. Life hacker has some useful advice for quick ways to defrost stuff, to find out more, click [here](http://lifehacker.com/the-best-and-quickest-ways-to-thaw-frozen-food-1567753280?utm_campaign=socialflow_lifehacker_facebook&utm_source=lifehacker_facebook&utm_medium=socialflow "Lifehacker"). The good, the bad, the mushy! Vegetables The vegetables that I’ve tested are carrots, peas, green beans, leeks, celeriac, parsnips, sprouts, cabbage and cauliflower. They all freeze really well, but sprouts and cabbage will soften when defrosting so you may not need to cook them for as long. If you prefer a crunch to these veg, then try freezing a small sample first to see what you think. Remember to wash/ peel your veg first and chop into required size, then place in a labeled freezer bag. Butternut squash I’ve never frozen this whole (and wouldn’t recommend it), but I have frozen it (and pumpkin) when peeled and cut into small chunks. It’s easiest to defrost first, as it helps to soften the flesh, so it takes less time to cook, which is perfect it you’re using it in a soup or broth. Potatoes and ‘Mash’ I’ve only ever frozen mashed potato before and cooked it from frozen in the microwave (it took a little longer than cooking from defrosted). It turned out really well, even when made with milk and butter. As I no longer eat potatoes, I often make my ‘mash’ from butternut squash or cauliflower. This also freezes really well and cooks fine from frozen or defrosted. Onions If you cook a lot with onion, then freezing big bags of diced / sliced onion will save you a load of time and energy. It won’t work if your after onion for your salad, but it’s perfect in cooking such as curries. The down side is peeling / cutting them all in one go. Advice? – use gloves and wear swimming goggles! Bell peppers These can be a little floppy on defrosting (so not great in a salad), but if you don’t mind them a little soft, throw them into a stir fry. Tomatoes I wouldn’t recommend freezing them whole, but if you need them for sauces or puree then liquidised before freezing. You may choose to remove their skins first (score the skin with a knife then place in a bowl of boiled water for a few minutes and the skin will peel away). Strawberries and blackberries Berries go really soft once they defrost, but, if you’re planning on using in smoothies or pies, then it’s no problem. If you want them for smoothies, it’s easiest if you portion them up first, so you don’t have to try chipping some off when you need them. Bananas It’s best to freeze ripe bananas, as they are most called for in recipes (such as breads, muffins or pancakes). When you’ve peeled off the skin, chop or mash them and transfer to a freezer bag. I tend to cut to into button shapes, so that when I use them in smoothies, it’s easier to get the amount I want. I firmly bang the bag on the wooden chopping board and the pieces break apart. Herbs This is a great way of having fresh herbs for recipes, without having to buy them on the day. Wash and pick the leaves from their stalks and pat dry with some kitchen roll. You don’t have to chop them, as when they freeze, they’ll harden. All you need to do is ‘scrunch’ the bag they’re in when you fetch them out the freezer, and it’ll crunch them into small pieces. Alternatively, you can chop them finely and freeze them in a little oil, in an ice cube tray. Ginger Once you peel the skin from your ginger, you can choose to either chop it up into inch chunks, or you can grate it. I usually grate it (using a normal cheese grater) and transfer it to a freezer bag. When I need some from the freezer, I firmly bang the bag onto the chopping board and the ginger breaks up into small pieces. Just throw it into the pan with whatever your cooking and it will defrost in no time. Chillies and scotch bonnet Ok, WARNING first! Before chopping ANYTHING spicy, put gloves on. You’ll be glad you did, especially when your rubbing your eyes at the end of the night! I freeze chillies in a two different ways (chopped and whole), because different recipes will call for different amounts of chilli. For whole chillies, you need to decide if you want to keep the seeds in. Chillies with the seeds left in are hotter. If you want to remove the seeds, just cut down the middle of the chilli (just below the stalk so that the top keeps the two sides joined together) and scrape out the seeds. For small pieces of chilli, I cut each whole into quarters, remove the seeds then dice as small as possible. When my recipes calls for chilli, I generally use two big ‘pinches’. With scotch bonnet, because it’s so hot (hotter than peppers), I freeze them whole. That’s mainly because I know my ‘cooking head’ gets over excited and I would likely use too much if it was chopped into pieces. I would use too much of a ‘pinch’ and I would end up blowing my poor husbands tastes buds out of his handsome head (haha!) Garlic I prefer to use frozen garlic than fresh, as it’s easier to squeeze through a garlic crusher. The only down side is that peeling 4 or more garlic bulbs can feel like forever and your left with garlic fingers (unless you wear gloves. If you have no gloves, a friend of mine told me that rubbing your fingers/ scratching your nails on stainless steel – such as the kitchen tap- after washing your hands, helps remove the garlic smell. You can actually buy ‘soap’ bars made of stainless steel that remove garlic and onion smells from your hands) Rice I don’t eat rice now, but my mom swears by this method. Her advice is “ensure its cooked and cooled properly before freezing. Portion in takeaway tubs (with lids) and remember to label/ date. When you need it, cook in the microwave until piping hot. \*\* now I used to prefer to defrost it in the fridge over night rather than cooking from frozen. Do NOT keep any left over rice once you have cooked it. Rice is one of the worst foods for food poisoning (I should know, I did my food and hygiene certificate, and so did my mom) Homemade burgers Separate the burgers with some baking paper so they don’t stick together. When you come to defrost, place the burgers (in their wrapping) on a plate, in the fridge and allow 8 hours approx, to defrost. Muffins I’ve only tried this once before and it worked quite well. After baking a batch of muffins, once cooled, I wrapped them individually, then frozen them. When I wanted a muffin I left it in the fridge over night. Before eating, I heated my muffin in the microwave for a few seconds, until it was warm. Now, you can also freeze braes, but I personally don’t like frozen bread. It might be a preference thing, so you might just have to give it a try. Stock pot I freeze my stock pots all the time, mainly because I don’t know when I’ll be needing one. To defrost I leave one in a (covered) bowl, in the fridge overnight. I have tried making gravy with one frozen and it worked really well. Soups If you cook your soup from fresh then you can freeze it with no problems. To keep it simple, portion into servings first, then freeze. That way you can take out and defrost what you need. Please note that if you make your soup with defrosted ingredients, there is no harm in re freezing once you have cooked them. (See the advice from [Lifehacker](http://lifehacker.com/the-best-and-quickest-ways-to-thaw-frozen-food-1567753280?utm_campaign=socialflow_lifehacker_facebook&utm_source=lifehacker_facebook&utm_medium=socialflow "Lifehacker")) Meats and Fish I usually buy my meat and fish already frozen. I watched a documentary which suggested frozen food equalled fresher, as the process from farm/ boat to factory freezer was quickest. As a result, I can’t advise on freezing fish, but I do freeze whole chickens, breasts/ thighs, minced meat and goat (with the bone). It’s easiest to wash and season on the day, then wrap it up and freeze it, mainly because you’re locking in the freshness. I tend to put the unopened packet straight in the freezer, washing and seasoning usually happening on the day I defrost it. The advantage of seasoning before freezing, is that the meat/ fish gets time to really marinate in the herbs and spices. So, there you have it, hopefully it will inspire you to make your food shop go that little bit further… Do you have any helpful tips or tricks that could help stretch the pennies? If so, please get in touch. I’m always looking for ways to save food going to waste or little tips on saving time in the kitchen. ## How to Sleep Well https://noodlechips.co.uk/how-to-sleep-well — 2014-07-17 📷 Sleep Well If you are one of the quarter of Brits that can survive on 4 or less hours of sleep a night, then you may not be interested in this article. However if you are one of the many who do struggle to nod off at the end of the day, then read on for some useful tips to help you catch those Z’s. The following information is a simple guideline but if you want to some hard core medical advice about sleep and your circadian rhythm then I would recommend you speak to your doctor and take a look [here](http://www.drmyhill.co.uk/wiki/Category:Sleep_problems "Doctor Myhill Sleep Problems") at Doctor Myhills website where you will find a more detailed approach. I have suffered with sleep disturbances for the last 5 years or so and have tried a number of different techniques but have never managed to overcome it. When I first went to see a private specialist about a health condition I have, I never expected to be asked about my sleep pattens let alone to be told that there was a solution. Its been over 5 months since that consultation and after following the doctors suggestions I am able to sleep most nights, usually waking up only 1-2 times (instead of waking up every hour), am usually asleep by midnight (before I would still be awake at 2- 3am). Due to my other health problems, I’m still a far cry away from waking up in the morning feeling like I’ve had a good sleep, but being able to at least sleep most of the night, is a vast improvement for me. I have found that when I don’t stick to the routine, I notice a big difference in the quality and quantity of my sleep. **So, what is the secret of a good nights sleep?** The short answer, is that there is no ‘secret’ or ‘magic touch’ to making sleep happen, but if I had to pick one thing that you need for this to work, I’d say you need to be dedicated. If you don’t put any effort in then don’t expect it to work. Like any kind of habit, routine or healthy approach, you will need to put time aside to establish a routine and then STICK to it. Now let me tell you, when i began my own routine It was hard to make the adjustments but its already starting to pay off. However, don’t make the same mistake as i did and slacking/ ‘loosening’ your routine the minute sleep returns because you may find that your disturbances will start again. So, if you want to make this happen, you need to give your body plenty of time to adapt and become second nature. I still have to make an effort and stick to the routine and I am 5 months in. However, this is because i suffer from a number of other problems which are linked to sleep disturbances, so it will take me a lot longer to adjust. **Circadian Rhythm** The body has a natural rhythm (called the [Circadian Rhythm](http://sleepfoundation.org/sleep-topics/sleep-drive-and-your-body-clock "Sleep Foundation - Circadian Rhythm")) for detecting what time of day it is and when its time for us to sleep. However if this rhythm is lost (due to diet, illness, changes in lifestyle) it can have an impact on your sleep such as waking a lot during the night, struggling to fall asleep or poor quality of sleep. In order to get the circadian rhythm back you will need to follow a routine every night to help the body get back into a patten. This will include waking up at regular times each morning, even on the weekends. You will need to be prepared to go to bed at the same time each night and change the things you currently do before you go to bed. So, to find out what time to go to bed, you will need to work out when you get your first sleep wave. **Sleep Wave** Have you ever noticed that you tend to yawn and feel sleepy at a particular time during the evening, say 8.30pm. Well, this is your sleep wave, It’s the body’s way of telling you that it’s time for bed and these waves occur in 90 minute sequences. Most people ignore their sleep wave, struggling to stay awake until much later in the evening. However, if you work with this wave, it can help you get back your natural rhythm. So, if your sleep wave occurs at 8.30pm, the next one would be 10pm. If you want to catch the 10pm wave you need to be lying in bed with your head on the pillow and the light off at 10 o’clock. If you continue you this each night, your body will get used to the patten, eventually becoming second nature and restoring your circadian rhythm. Once you have worked out your sleep wave and what time you should be in bed for, you need to establish a routine before going to bed to help the body ‘prepare’ for sleep. The reason for this, is because certain tasks or choices before bed can hinder you falling asleep. For example, what you eat, the temperature of your room, and whether you watch telly in bed can all eafect sleep. All of these ‘preparations’ are described by doctors as sleep hygiene. **Sleep Hygiene Includes:-** **Light** Light is important because it’s how our body ‘naturally’ tells the time. Before electricity the body would know that evening was upon us by the level of light, when it got dark, the body would start to produce melatonin (the ‘sleep’ hormone) helping the body to prepare for sleep. The problem these days, is the amount of artificial light such as lamps on around the house, maybe a television in the bedroom and most commonly now, using laptops, iPads or mobile phones. The body detects the light from these devices and thinks its daytime, prohibiting the production of melatonin. The way to overcome this problem, is to help the body to detect the time of day. On the evening, when preparing for bed, turn off most the lights using just a lamp/ low light bulb when necessary, make your bedroom as dark as possible (using black out blinds or thick curtains) and make it a rule not to have TVs or electronic devices in the bedroom and ideally, avoid watching the TV/ using computers etc an hour/ half an hour before going to bed. This should help the body to detect that its getting darker, allowing production of melatonin. **Melatonin** Melatonin is a natural hormone produced by the body, but can decrease with age. When struggling with sleep, there are two other ways to help the body to produce melatonin. One is to take a supplement (although i would recommend talking to a doctor or a supplement specialist first, especially if you’re already on medication) or two, increase the foods high in melatonin. [Conscious Life News](http://consciouslifenews.com/8-foods-naturally-increase-melatonin-better-sleep/1163741/ "Conscious Life News - increase melatonin") suggest that the best melatonin foods are :- pineapple, banana, oranges, oats, sweetcorn, rice, tomatoes and barley. **Food and Drink** Its important to be aware of when and what you eat and drink. Try to avoid caffeine before bedtime as it’s a stimulant, this includes tea, coffee and chocolate. Everyone’s sensitivity to caffeine is different, so you may need to work this out yourself. I personally don’t drink caffeinated drinks anyway, but if i have the odd cup of coffee I don’t drink it after 5pm. Some of the literature I’ve read on sleep even recommends not drinking caffeine after 3pm, if your very sensitive, and that’s based on a 11pm bedtime. Alcohol can also affect your sleep, although it may make you feel sleepy, it can cause more frequent awakenings and a lighter, less restful sleep, so avoid drinking it to excess up to an hour before bed. With foods, its advisable to avoid large meals before bed as that too can cause you to stay awake. Ideally, try to eat your last meal at least 3 hours before bed. If you are still peckish before bed, you can still eat, just have something light, ideally low in protein and high in carbs as those food types will help to promote sleep. If you are someone who wakes in the night needing to go to the toilet, try to avoid drinking anything up to 90 minutes before you go to bed, as it takes this long for your body to process any type of liquid. **Establishing a Routine** Once you have considered all of the hygiene factors and made any changes that you need to, you can begin to establish a bedtime routine. Plan to go to bed between an hour – half an hour before your sleep wave, allowing yourself time to relax and get settled. If you’re rushing around sorting things out, making memos or checking your social media, you’re not giving yourself time to ‘switch off’. I allow myself an hour to ‘wind down’ before my sleep wave, so that i can slowly potter about, changing into my PJs, then when I get into bed, I have time left over to get comfy. However, It’s all about finding what works for you, so it may take you a bit of trial and error before you find out what works for you . Below I have listed a number of items and techniques that may be useful to you :- **Sleeping Tablets** Ive used a number of natural sleep tablets and find they really do work, when combined with a good routine. I would highly recommend Melissa dream and Natura Sleep (both available from Holland and Barrett/ health shops). If you’re thinking of taking over the counter sleep tables, I would suggest you visit your doctor first. From experience, I have found that the tablets they prescribe are stronger and work a lot faster, meaning you may only need to take them for a few days. However, dont rely on any kinds of sleep tablets to get you back into the swing of sleep, if your having sleeping problems, you really need to target your habit rather that reaching for the sleeping pills. **The Bedroom** Making your room ‘sleep proof’ can be a good start. Having it the right temperature, using dark curtains or a black out blind and removing devices that can distract you (including bright alarm clocks!) can be beneficial. The ideal room temperature for sleeping in, is between [65-75 degrees ](http://www.webmd.com/sleep-disorders/features/cant-sleep-adjust-the-temperature "Web MD - sleep disorders and temperature")Fahrenheit (check put [Web MD ](http://www.webmd.com/sleep-disorders/default.htm?names-dropdown= "Web MD Sleep Disorders")for more details). Try turning your radiator down and having an extra blanket on the bed, that way, if you wake at anytime feeling cold, you can pull up the extra blanket. If you don’t have a black out blind (Ikea sell them at a reasonable price) then you could opt for an eye mask. For those of you who are noise sensitive, invest in some ear plugs (available from chemists or Boots). **Aromatherapy** Some people benefit from a nice warm bath before bed (says [Health Magazine](http://www.health.com/health/condition-article/0,,20189095,00.html "Health Magazine")), the reason being is that the body needs to cool down before sleep. Having a warm bath artificially raises the body temperature allowing it to cool rapidly, helping induce sleep. It can also help the body to relax, adding the right essential oils can aid this further. Essential oils can help promote relaxation as well as ‘sleep’, you can find pulse point oils/ balms, or pillow drops/ sprays that all help you to relax and unwind. Just be aware of what oils you use as some help to relax, where as others can stimulate! if your not sure, before buying, read up about different scents. Also be aware of putting oils on pillows, as it can irritate sensitive skin. **Helpful Foods and Drink :-** - Cherries - Banana - Peanut butter - Almonds - Dairy (e.g. Yogurt) - Oatmeal - Hot milk (almond/coconut milk can be substitutes for intolerances) - Hot milk with turmeric - Hot chocolate - ‘Sleep tea’ such as camomile or valerian tea **Night Pack** Some people struggle to nod off and others find themselves waking up in the night due to things on their minds. One suggestion that I read about in a magazine was to have a night pack, the idea being a book and a note pad, eye mask, sleep balm and ear plugs (the combination depends on why you wake/ what works for you). If you wake with things on your mind, you can use the note pad to write down all your memos/ ideas – and yes, it DOES have to be the old fashioned form of a pen and paper, its something to do with working the stress off by physically writing things down. However, it really does depend on what works for you, but it is advisable to have a ‘no gadget’ rule for bedtime. Keeping your iPad next to the bed with the intention of just typing notes or memos, but the light wont help your circadian rhythm and the temptation may become too much. I personally find that going to bed that little bit earlier, can help combat waking in the night needing to write lists. I sit in bed before I turn the lights off and write a ‘to do list’. I often have a paper note pad where I note things down then cross things off each night (as they are accomplished), until i need to write a new one. I find ‘ticking’ items off, helps me to feel like i’m packing up for the night. I also use a sleep app on my mobile phone to help keep track of my sleep. For more details and other useful health tips see my ‘[Tips for Keeping Health](https://noodlechips.co.uk/tips-for-keeping-healthy "Tips For Keeping Healthy")y’ article. **Feedback** So, there you have it, hopefully some of these tips will be useful and help you to get back to the land of nod. If you have any suggestions or useful tips that you find have helped you to sleep well, please get in touch or comment below and share your advice. ## How to Make Stock Pots https://noodlechips.co.uk/how-to-make-stock-pots — 2014-07-16 📷 Homemade stock pots, perfect for gravy Homemade stock pots, perfect for gravy My reason for following a [Stone Age Diet](https://noodlechips.co.uk/the-stone-age-diet "The Stone Age Diet") is due to a health condition and intolerances, these changes will have to be lifelong. So, with this in mind, I did a little research into making my own stock, because so many recipes, such as soups, sauces and gravy, call for the use of it. After some trails of my own, I’ve found the perfect way to make simple, homemade, ‘nasties free’, stock pots. Now, before you scroll down to the recipe, I have to point out that if you’re planning to use the stock to make gravy, you can, but you’ll need to either have a separating jug (which separates the oil from the meat fats) or let the juices/ oils settle for a few minutes in the glass. You will see the meat juices separate from the oil, using a spoon or a meat baster, carefully scoop/ remove the oil until all thats left is the juices. **Ingredients** 1 whole chicken (or meat joint of choice) 4 – 8 tbsp Olive Oil (to drizzle over the chicken) 4 Garlic Cloves (peeled and bruised) 1/2 tsp Ground black pepper \*\* to ‘bruise’ a garlic clove, after peeling, gently press down onto the clove with the palm of your hand so that it squashes slightly. This helps the garlic to release its flavours. **Method** 1. After cleaning the chicken, carefully cut 4 small holes into the skin (one on each breast, one on each thigh) and push a garlic clove into each one. 2. Place the chicken into a baking tray, drizzle over the olive oil, then sprinkle/ grind over the black pepper 3. Place the chicken in the oven to cook (180′) for 1 hour 20 min. 4. Halfway through cooking, take the chicken from the oven and carefully, using tongs, tip the chicken upside down, so that the juices run out of the cavity and into the baking tray. 5. Placing the chicken onto a plate for a moment, tip the juices from the baking tray into a glass. 6. Put the chicken back into the tray. Take the glass of juices and carefully tip just a small amount back onto the chicken. (if you want, you can skip this bit) 7. Place the chicken back into the over to continue cooking. 8. When the chicken has fully cooked, take it out the oven and leave to rest for a few minutes (this will help the juices sink in) 9. Then place the chicken onto a plate ready to carve. Take the baking tray and again, pour any left over juices into the (same) glass as before. 10. When the glass has cooled, cover with cling film an place in the fridge for a few hours. The olive oil will ‘set’ so that its like soft butter, when its this consistency, take it out of the fridge. The stock will have also set, to a jelly like consistency. 11. Using a tablespoon, scrap the olive oil off the top of the stock 12. You can keep the oil for future cooking or discard. I usually keep it, in a jar in the fridge and reuse it as needed (for savoury dishes) 13. Take the spoon and run it around the rim of the glass, ‘loosening’ the stock pot. 14. On to a piece of cling film (or into a tub) turn the glass over, so that the stock ‘plops’ out. 15. This is your homemade stock. You can keep it in the fridge for up to 3 days or wrap up and place in the freezer until its needed. 16. If you decide to freeze it, when a recipe calls for a stock cube, you can use the stock pot, either add it in frozen or if you want, ‘defrost’ it the day before in the fridge. **Notes** You can try this with any joint of meat that you cook. You can add in some water when cooking your meat, its entirely up to you, however, I’ve not tried it, so don’t know if it affects the end consistency. If you don’t like garlic, you can choose to leave it out. If you wanted to substitute, you could use onions (chopped in half and placed inside the chicken, or with meat joints, lay the meat on top of them). ## Really Useful Kitchen Tips https://noodlechips.co.uk/really-useful-kitchen-tips — 2014-07-15 📷 Tip 1: How to peel an avocado, the easy way. Tip 1: How to peel an avocado, the easy way. Ive always been someone who’s organised and my kitchen is no exception. Below are a number of tips on tricky foods, labelling and storage, freezing items and useful cooking utensils. **Peeling an avocado** The first time I peeled an avocado, I did it with a potato peeler and made quite a mess! After a number of failed attempts, I now have a method that works brilliantly! 1. Run a sharp knife round the outside of the fruit (making a line to cut) 2. Then, on a chopping board, cut deeper into the flesh until you hit the stone, 3. Twist the top and bottom in opposite directions and the avocado should fall apart. 4. Use a spoon or blunt knife to remove the stone – (this should be easy if its ripe) 5. Using a spoon, slide under the avocado flesh, in between the skin and the flesh and move the spoon left to right loosening the flesh from the skin. Keep doing this until all of the avocado has been removed. 6. You should be left with a perfect half of an avocado. Repeat steps 5-6 with the other half. **Lemon and Limes** I often see recipes that call for the juice of a lemon or lime, or even the rind of them. I recently found that it was cheaper to buy a big bowl of lemons/ limes from the market, but I only actually needed one! So, I decided to freeze what I didn’t use. Now this method will work with most fruits, but my examples will focus on lemons and limes. **Fruit Rind** Make sure you remove the rind first before juicing as it makes life much easier. Use either a fine grater or if you have one, a handy little gadget (like [this one](http://www.completecareshop.co.uk/kitchen-aids/good-grips-utensils/good-grips-lemon-zester-view-large/?gclid=CPif3ui1970CFTHItAod5TsAGg "Zester")) that is especially for peeling the skin off fruits. Place the rind in a freezer bag (or plastic sealed tub), label it (date/ what it is/ make a note of how many lemons/ lime you peeled) and pop it in the freezer. Next time you want to make a lemon cake, you have your rind already peeled/ ready to use. If a recipe calls for the rind of say 6 lemons and you peeled 8, just use 3/4 of the bag. Tad-ah! **Fruit Juice** I have found that the best way for freezing juice is to use an ice cube tray. If you have some in the freezer with ice already in it, then pop out the ice and place it into a freezer bag and back into the freezer. That way you’ll still have some ice available if you need it, and you haven’t wasted them. 1. Juice the lemons into a jug, over a sieve, so that the pips are caught. 2. When you have juiced all the lemons, pour the liquid into the ice cube trays 3. If you find that you dont have enough space in the tray – then place the left over jug of juice in the fridge until later. 4. On a empty freezer bag, make a note of how many lemons you have juiced/ the date, and place aside. 5. Place full ice cube trays in the freezer and leave til frozen (I usually wait a day) 6. Once the juice has frozen, pop all of the cubes out, into the empty freezer bag that you labelled. 7. Tie at the top and return to the freezer. 8. Your ice cube trays are ready to be used for the next batch (in the jug you placed in the fridge), or for making normal ice cubes. Remember to give the trays a wash before reusing them. 9. When a recipe calls for the juice of a lemon, 1-2 cubes will be enough. **Can it be frozen?** When buying fruit and veg, you’ll probably find that it’s cheaper to buy a larger amount than you actually need (as in the case above). So, rather than risk wasting ingredients, why not consider freezing it? Admittedly, certain fruit or veg will go mushy if frozen, but if your going to use it in a pie, a smoothie or recipe where the consistency will go unnoticed, then it won’t matter. By freezing extra fruit and veg you’ll find its great for those days where you can’t be bothered to run out to the shops. Click [here](https://noodlechips.co.uk/foods-that-can-be-frozen "Foods that can be frozen") to see my list of ‘freezable’ items **Storage Tubs and Labelling** Whether its left overs or finding something to put your homemade sauce in, storage can be cheaper if you learn to recycle. When throwing away old jam jars (or larger jars like a Dolmio Sauce), plastic food containers and alike, consider washing them out and keeping them, as they can be reused time and time again. I use old jars to make a home made type of yogurt called Kefir, it’s perfect as the jar is the prefect size for my litre of milk. I also have these cute little ‘mini’ jam jars that I had from a cake company ([Inspiral](http://www.inspiral.co/product-category/desserts-fudge/ "Inspiral") ‘cake pots’) and the jars are perfect for keeping sauces in (especially my homemade sriracha from Nom Noms Paleos’ [recipe](http://nomnompaleo.com/post/36060636540/paleo-sriracha-homemade-20-minute-sriracha "Nom Nom paleo")). I also reuse take away tubs to keep any left over dinner in. Now don’t get me wrong, some ingredients (like coconut flour) will need to have proper sealed tupperware tubs that will need to be purchased, but when any storage pot will do, consider recycling. **Recycle and ‘tart up!** If you do decide to recycle your pots, you can ‘pretty them up’ in a number of ways. Firstly, remove the old labels. You can use white vinegar, which will help remove any left over glue (sometimes nail vanish remover will work too). Alternatively, leave them to soak in very soapy (washing up liquid) hot water. Use a scourer to rub off the labelling. Then, you can buy some great reusable labels such as [Kilner](http://www.amazon.co.uk/Kilner-26-Piece-Jam-Chalk-Labelling/dp/B00G91V99K/ref=sr_1_10?ie=UTF8&qid=1398284910&sr=8-10&keywords=labels+chalk "Amazon"), reusable Chalk labels. I have purchased some of these from Amazon and they stick to the jar (or Tub) and you write down whatever you need to (whats in the tub/ date/ portion size). When you need to rewrite the label, just dry wipe it clean and start again! **Labels** Another type of labelling I have come across, is chalk labels that you can stick on to shelving (so you could neatly organise your baking cupboard – and no, ive not done this yet, but hey, theres always plenty of time!!). The label has a velcro backing and you stick the corresponding strip of velcro to the shelf. I have only seen these on [Amazon](http://www.amazon.co.uk/Chalkboards-Velcro-Reverse-Shelves-SEM1/dp/B0084ZGX22/ref=pd_sim_kh_8?ie=UTF8&refRID=12PC0KANKG60GC2TQDBF "Amazon"), but the idea is a good one and could be great if you have kids/ lots of toy boxes or even for those who craft! **Kitchen Gadgets** Since starting the Paleo diet, I have found that kitchen gadgets are a HUGE help. Now, I’m not one to have loads of appliances and things that I wont ever use, but I believe that if you follow a recipe, decide you like it and make it on a regular basis, any type of gadget or appliance that will make the process easier is worth investing in. Some gadgets can turn out to be seasonal, (such as my smoothie maker, which only gets used in the warmer months), but as long as it’s justifiable, then it’s worth it. **[Julienne Peeler](http://www.lakeland.co.uk/15806/Julienne-Peeler?gclid=CIvCldSz970CFefMtAodSFkA3A&src=gfeed&s_kwcid=AL!49!3!52965905771!!!g!42886546344!&ef_id=UmvvMQAAAaKpV9nF:20140423200339:s "Lakeland")** I didn’t even know these things existed until I bought the Nom nom Paleo book. I had seen recipes where the author had made ‘spaghetti’ out of a courgette and just assumed that they were really handy with a knife or vegetable peeler! ha! No, it turns out that there is a handy little gadget, that looks like a normal vegetable peeler but has a jagged blade. When you ‘peel’ the vegetable (eg. carrots, courgettes) you get long thin strips. It’s also great for making strips of carrot (or beet root) that you can throw in and spruce up your salad. **Measuring Cups** A lot of the recipes I make are from American cook books, so investing in some measuring cups was one of the best things I have ever done. They are easy to use and takes the hassle out of trying to convert recipes. I found that different ingredients have different densities etc, so converting weights can lead to disasters. Measuring cups take all this hassle away and don’t even have to be expensive. **Cherry/ Olive Stoner** My husband loves cherry muffins, but when cherries are out of season I buy tinned, which work just as well, expect they contains stones and it drives me nuts picking them out. So, I found a cherry stoner (which is great because it works with olives as well – which I LOVE) and it’s so much quicker! So, there you have it. Hopefully these tips will be of some use to you, and if you have any of your own, please feel free to comment and share. I love a good tip and have spent many hours scrolling through Pinterest noting down life hacks and helpful tips. ## Coconut Crab Cakes https://noodlechips.co.uk/coconuts-crab-cakes — 2014-07-15 📷 Coconut crab cakes Since starting a Paleo diet I’ve began experimenting more and more with a whole range of ingredients. Although I’ve always loved cooking and found it easy to tweak recipes, (especially sweet dishes), the last six months, I’ve been trying out more recipes, in a bid to find tasty meals, without having to spend all my time in the kitchen! Ive even started to sample more fish dishes, (which is unusual for me) and I’ve decided its something I would like to include more in my diet. Most of my inspiration has come from [Nom Nom Paleo](http://nomnompaleo.com/ "Nom Nom Paleo") (food for humans) cookbook. I love their spicy coconut shrimp and tuna fish cakes, they have great flavours and can be teamed with vegetables or spruced up with a fancy salsa and some salad. This has led me to come up with the following recipe – coconut crab cakes. It combines a bit of spice, (which I love) and coconut coating to give it some texture without it being ‘breaded’. When I first made them, I served it with ‘Zoodles’ (Nom Nom Paleo recipe) and my home-made paleo teriyaki sauce (recipe coming soon), simple, but tasty! **Fish Cake Ingredients** 2 Cans of Crab meat (drained) 1/4 cup of desiccated coconut (unsweetened) 1 Tbsp Coconut flour Large handful of coriander 2 spring onions finely chopped zest of lemon juice of 1 lime juice of 1/2 orange 1 Tbsp Dijon mustard 1 Large egg 1 small red chilli finely chopped 3 cloves garlic crushed 1/2 courgette shredded 1 Tsp black pepper 1 Tsp Hot paprika **Coating** 1/2 cup of desiccated coconut **Optional** – To serve with 2 courgettes, shredded ([Zoodles](http://nomnompaleo.com/post/5695132949/zucchini-spaghetti-zoodles-meatballs "Nom Nom Paleo")) Teriyaki sauce (recipe coming soon) Serves: 2-4 people (makes 8-10 cakes) **Method** 1. In a bowl, combine all of the ‘crab cake’ ingredients, mix until well combined and place aside. 2. Put the 1/2 cup of desiccated coconut in a bowl or on a plate, ready to dip the crab cakes in. 3. To make the crab cakes, scoop 1-2 heaped tablespoons of mixture from the bowl and shape into cakes – this is done by rolling into a ball then flattening on the palm of your hand. Once shaped, place into the bowl of desiccated coconut, carefully turning over, until the whole cake is coated. 4. Transfer the completed cake onto a baking tray or plate. 5. Heat the oven or grill at this point 6. Once all the cakes are made, heat a frying pan until very hot, then add in the oil. 7. When the oil is very hot, add in a few of the cakes (don’t add too many/ over crowd the pan, as it will make it difficult when turning them over. You may want to consider cooking them in 2-3 batches, depending on the size of your pan). 8. Flip the cakes over half way through so that both sides are brown. (Careful as they are delicate, you may want to use a fork and spatula for this) 9. Once browned, place under the grill (medium heat) or in the oven (200 degrees) for 8-10 minutes. 10. Be careful when flipping the cakes over and transferring then, as they can break easily. Serve with Teriyaki sauce and Zoodles. (For a teriyaki sauce recipe, go to [The Iron You](http://www.theironyou.com/2013/10/teriyaki-glazed-chicken-kebabs.html "The Iron You"). I will be posting my own recipe soon) ## Paleo Sweet and Sour Chicken https://noodlechips.co.uk/paleo-sweet-and-sour-chicken — 2014-07-03 📷 Served with shredded courgette Served with shredded courgette My husband found a recipe for sweet and sour chicken on his Facebook feed so we decided to give it a try. I had to leave out/ change some of the ingredients to suit my intolerance but the end result was delicious. The original recipe is by ‘The domestic man’ and can be found [here](http://thedomesticman.com/2014/04/24/sweet-and-sour-chicken-paleo-gluten-free/ "The domestic man sweet and sour chicken"). **Sauce** 1 [stock pot](https://noodlechips.co.uk/how-to-make-stock-pots "How to Make Stock Pots") ( or 1 cup of chicken stock) 1/4 cider vinegar 3 tbsp agave nectar 2 tbsp tomato puree 1 tbsp dark soy sauce (\*\* ensure its paleo friendly/ gluten-free) 1 tsp garlic powder 1 tbsp grated ginger 1/4 black pepper **Other** 4 chicken breasts diced 1/2 cup arrowroot powder 1 tsp black pepper 1 tsp garlic powder 1 tsp paprika 2 eggs 2 spring onions, finely chopped olive oil (or coconut oil) **Optional** 2 courgettes, shredded with a Julienne peeler **Notes** The easiest way to do this recipe is to start by making and cooking all the battered chicken, transfer them to the oven to keep warm then make the sauce last. If you have an old style chip pan (Like a sauce pan, with a basket to fry in), use this, otherwise you can use a frying pan with oil about 2 inches deep. Just be careful as the oil gets really hot and can spit at you. If using a frying pan, you may need to top up the oil half way through and do the chicken in 2-3 batches. When transferring the chicken to the oven, I used a cooling rack, placed on top of a baking tray. If you decide to serve courgettes with this dish, they are best cooked using a steamer. Boil your water as soon as you start making your sauce, then place in the steamer containing the courgettes about 2 minutes before serving. Place the lid on to keep in the heat. The courgettes should be hot throughout but not soggy. Before plating up you can tip the courgettes onto a piece of kitchen roll to absorb any excess water. **Method** \*\* \*\*The method below will give instructions based on using a frying pan (as this is how I did it). Heat your pan until it’s really hot then once it reaches temperature, turn it down slightly. While you wait for the pan to heat, make your battered chicken. To batter the chicken, start by putting the arrowroot powder into a bowl and mix in the garlic powder, black pepper, and paprika. In a separate bowl, place two eggs and beat them till the whites and yolks have combined. Take a piece of chicken, dip into the arrowroot mix until completely coated, then dip into the egg until coated. Place the completed chicken onto a plate ready to fry. Pre heat the oven (160′) Once all the chicken has been coated, fry them – you may need to do this in 2-3 batches, depending on the size of your pan. Fry the chicken on each side for about 2-3 minutes, once one side is browned turn it over. Keep turning the chicken every few minutes to keep it from burning. After approx 8 minutes, transfer the cooked chicken to the wire rack/baking tray and place in the oven to keep warm. Move on to the next batch. **Note**: To check the chicken is cooked thoroughly, take a piece of chicken from the pan and cut it open. If it’s slightly pink in the middle, continue to cook a little longer. When all of the chicken is cooked and in the oven, start making your sauce. If you want to eat these with shredded courgette, start boiling your water now. Place all of your ‘sauce’ ingredients into a saucepan and heat until it bubbles. Once it starts bubbling, turn down to simmer, until the sauce starts to thicken. Taste the sauce throughout to see if it’s too strong. If you feel it’s too strong, add a little water, but not too much as it will make it watery. (If you want, you can add a little more ginger/ seasoning depending on your taste). It should only take about 5-8 minutes for the sauce to cook. Once its cooked, take the chicken out the oven and toss in the sauce and sprinkle in some of the spring onions. Serve with shredded courgettes on the side and sprinkle over the rest of the spring onion. ## Pancakes Paleo Style https://noodlechips.co.uk/pancakes-paleo-style — 2014-03-06 📷 Pancakes, Paleo style, with cooked blueberries and a dash of agave nectar Pancakes, Paleo style, with cooked blueberries and a dash of agave nectar March is here and it’s pancake day Yippee! So, get your frying pan ready and…. Oh wait, hold on a minute…… If you’re a regular reader you’ll know that I follow a [Paleo diet](https://noodlechips.co.uk/the-stone-age-diet "The Stone Age Diet"). Which, in pancake terms, is, well, it’s a failure because I can’t have any grains (such as flour, which is pretty important when making pancakes right?) or any dairy or sugar! Whhhat? Yes, its crazy!!! …. but its ALRIGHT…. keep calm and all that. You see, Ive managed to find a Paleo friendly recipe and I can honestly say, they are absolutely delicious. If I could eat normal pancakes I would still chose these every time. The original recipe was taken from Elana Amsterdam’s book ‘Paleo cooking from Elanas Pantry, gluten free, grain free, dairy free recipes’. Elana has a blog (which you can find [here](http://elanaspantry.com/ "Elanas Pantry")) which is the first place you should go if you’re considering the Paleo lifestyle. Not only does she have some fab recipes, but she explains a number of ingredients and how they work best. Below is my adaption of Elanas recipe. I’ve also listed a number of alternative ingredients (which I have tried) as well as some Paleo friendly fillings. **Ingredients** 1 cup Almond flour (sometimes called ground almond) 2 tbsp Coconut flour 5 Eggs 1/4 cup of flaxseed 1/4 tsp Baking power 1/4 tsp Salt 1 tbsp Apple cider vinegar 2 tbsp Agave nectar (or coconut sugar/ stevia) 1/4 cup Coconut oil (or creamed coconut) 1 tsp Vanilla flavouring (or vanilla creme stevia) 1 tsp Cinnamon 1 tsp Nutmeg **Fillings** 1/2 cup Blueberries or 4 halves, Tinned pears Agave nectar (a dash) **Notes** If using creamed coconut (sometimes called coconut butter), cook on a lower heat as the pancakes tend to burn more easily. When testing creamed coconut the best results came from using half creamed coconut and half coconut oil. You get more of a coconut taste and a crispier texture. Sweetening Substitutions:- I tried a number of combinations using coconut sugar, stevia, agave nectar and vanilla creme stevia. Agave nectar gave the sweetest results. Coconut sugar was the next best thing, but it wasn’t as sweet, so I added (1tsp) stevia (the powdered kind) to the mixture. However, if you are adding vanilla to your pancakes, use vanilla creme stevia (4-6 drops), because you get the vanilla flavour and the sweetness of stevia. (But, it you don’t have any then just use normal stevia and normal vanilla flavouring). Because I follow the Paleo diet, and because i suffer with Fermenting gut (see [here](https://noodlechips.co.uk/food-intolerances-and-the-stone-age-diet "Food Intolerances and The Stone Age Diet")) I am not able to eat many sweet things, because of this, I tend to taste the natural sweetness of things more, so it all depends on how sweet your tooth is. My husband is able to eat sugar and sweet things but he loves these most when made using 2tbsp agave nectar and 1 tsp normal vanilla. Flavourings:- I add cinnamon, vanilla and nutmeg all together to my pancakes because I love all these flavours, but it’s really up to you if you use all/ any of them. you can try other flavourings, but make sure they are good quality and dont contain e nubmers or other harsh additives. Measuring out the batter:- I found that the amount of batter is key to getting it all right. If you like your pancakes smaller and plumper (American style) it’s best to add a few scoops in the middle of the pan, when it starts to bubble, gently using a spatula, slide under the sides of the pancake, working your way round until you’re able to flip it over. If you like your pancakes bigger and wafer thin (like a crepe, or British style), make sure the pan is very hot and has oil in before adding in the batter. As soon as you scoop the batter into the pan, til the pan around to spread the mix. Again, one it starts to look cooked, work the spatular round the edges, loosening the pancake from the pan, until your able to flip it over. When it’s flipped over, gently press down on the pancake to help flatten it/ make it thin. Cooked blueberries:- when making my pancake, once I’ve flipped it over, I add a large handful of blueberries to the pan. Cooking them for a few minutes gives the berries a great texture, reducing them down to a softer, almost jam like sauce. The berries shouldn’t burst as long as your careful when moving them about (to stop them sticking to the pan), but one you dish up, you only have to touch your fork on them and they will squish into a sauce. Add the pancake to the plate, then a dash of agave nectar and that’s it! **Other Toppings**:- Raspberries Cherries Strawberries Honey and lemon Banana and maple syrup **None Paleo** Nutella Sugar and lemon Syrup **Method** 1. Add all the dry ingredients (almond flour, coconut flour, baking powder, stevia- if using, salt, cinnamon and nutmeg) to a bowl and combine 2. In a jug whisk eggs, till bubbly then add the rest of the wet ingredients (melted coconut oil, creamed coconut- if using, vanilla, or creme vanilla stevia- if using, coconut oil, cider vinegar and agave nectar) until bubbly. 3. Slowly add the dry mixture into the wet and whisk until fully combined 4. Preferably, in a none stick pan, heat 1 tbsp of oil (medium to high heat). I usually heat the pan til hot, then add the oil in, moving the pan about to distribute the oil. 5. Using a small ladle or a large spoon, scoop out the amount of mixture you require, i usually use 2-3 tablespoons. 6. For thinner pancakes tilt the pan or use the back of a clean spoon to spread out the mixture. 7. When the edges start to harden, using a spatular, gently scrap under the pancake to loosen it then flip it over (using the spatula). The bottom should be a golden brown colour. 8. If you are having blueberries, add them into the pan at this point, gently move them about to prevent them from sticking. 9. To check the base of the pancake is cooked, gently lift the edge of the pancake with the spatula. 10. when ready, transfer to a plate and add honey, agave nectar or whatever other fillings you require. I hope you enjoy these pancakes as much as I do. If you have any questions, suggestions or just want to tell me what you think, please feel free to comment or email me through the contact page – happy pancake day! ## Tips For Keeping Healthy https://noodlechips.co.uk/tips-for-keeping-healthy — 2014-02-02 📷 Yoga So, it’s finally February, the new year is settled in and chances are, you may have already given up on your new years resolution. If you haven’t, but are finding it difficult then here are some of my own personal tips and ideas for helping you to stay on track. If you’ve already given up, lost the will or even forgotten then hopefully this article will help give you the courage you need to try again. I have to start by admitting that I don’t actually make any new years resolutions and the reason is mainly due to my health (I won’t bore you with the detail but if you want to know more, click [here](https://noodlechips.co.uk/about-me "About ME"). Having ME means that I don’t always know how I’m feeling from one day to the next, so rather than set myself up to fail, I pace myself (take things slower). Now you don’t have to be ill to pace, it’s actually a really sensible way to approach things and taking this kind of view for goal setting can be key to keeping them. For example – setting huge goals at the beginning of the year can be quite overwhelming for anyone and the pressure can lead to failing. If you feel like you have failed, you’re more likely to give up and not bother trying again. Alternatively, you might be the type who begins each week trying again and ends by giving up on the weekend. If this is the case, then try pacing – breaking your goals down into smaller, more realistic and manageable chunks, effectively making it easier for you to achieve. As you reach each ‘mini’ goal you will feel better about it, boosting your self esteem, feeling more positive therefore giving you the confidence to continue and meet your next mini goal. Each mini goal adds up and completes your main target. If you want more convincing then listen to this. Research suggests that it takes 30 days for the body to develop a habit, that’s why the campaign ‘Stoptober’ (in the UK which encourages people to give up smoking for the whole of October) is carried out over the month. This is because by completing one month, you are likely to carry on and stick with it. Each month soon adds up and before you knew it, it’s a year. By breaking the goal up into smaller chunks (such a as weeks or months) you give yourself time to adjust and develop something into ‘habit’, which means you’ll stop noticing it as much and do it automatically, turning a bad habit into a good one. **So, how can I help you keep to your goals?** By explaining what tools, apps and resources I have used to help keep me motivated, it can give you the inspiration you need to get together your own set of ‘tools’. Now, I need to point out that it’s likely your goals will be different to mine, but that doesn’t matter because the items Im going to discuss can be applied to a number of goals, such as weight loss, increasing exercise, dieting, eating healthier, making more time for yourself or even sticking to a new hobby. So, read on and I will explain….. I made my goals in October after seeing a private specialist for my health condition. From the consultation I found out I was intolerant to, well, loads of stuff. I was recommended to follow a Paleo diet, but it was a little complicated because some of the ‘allowed’ foods on this diet I have to avoid due to another dietry complication. In addition to this I was given a large number of supplements to take throughout the day and told to pace and follow a night routine to help me with my sleep disturbances. From this I broke my goals down into two sections. **My goals** 1. Develop a sleep pattern 2. Find recipes to cook Now, you may think that two goals is pretty easy right? Well, maybe for someone who is healthy or for someone who adapts easily to change, but for me, with my health as it is, it’s been a struggle. That said, I’m now 3 months in to the changes and although I’m getting there, I’m still working on them. My approach began by reading through the paperwork my specialist sent me and I researched carefully into foods/ sleep habits etc. As a result I’ve come across the following useful tools. **Keep a Diary – Dodo pad and Filofax** 📷 Dodo Diary and Filofax Sounds obvious, but keeping a diary is a great way of staying on track. It can help with forward planning as well as being able to look back and measure how far you have come. I personally record health symptoms such as really bad days, pains, reactions to foods, reactions to how much/ little I’ve paced and sleep pattens. I also keep notes of when my medications are due to run out (giving me a weeks notice so they can be re-ordered), lists of websites that I find are useful and lists of the foods that I can and cant have for times when I may need to double check. The result of doing this, is that I am slowly starting to notice (very) small changes that are occurring with my health/ sleep pattens and it gives me a great sense of hope that I will be able to one day return to better health. For example, I’ve worked out the key time for going to bed! If I go before or after this time, I tend to have a worse nights sleep. So, if you don’t currently keep a diary/ log/ journal, I would suggest you try it. You may find it helps to keep you focused. My personal favourite, is a ‘[Dodo](http://www.dodopad.com/ "Dodo Pad")‘ diary. I came across ‘Dodo’ in a magazine article (5 years ago) and its been my christmas present to myself every year since. They are available in a number of formats (academic, pocket size, A4 or A5 and so on). This year, however, I treated myself to a Filofax cover (from ebay) which now snuggly fits my dodo diary. **Sleep App** 📷 Sleep Cycle I first started using a sleep app on my iPhone over a year ago and its a great way of keeping track of what time you go to bed, get up, wake in the night and so on. Its not 100% guaranteed (unlike a sleep monitoring band), but it is accurate enough to build a picture of your sleeping habits. I have found that going to bed later than the advised time (by my speciailst) can cause me to stay awake for longer. Going to bed too early can also have this effect, but if I go at the right time (now worked out from my App), I can fall asleep and maintain being asleep through the night (waking up less). The App that I am using is called [Sleep Cycle](http://www.sleepcycle.com/ "Sleep Cycle"). However there are other sleep apps and ways of recording your sleep. One method that I have personally tired (and LOVE) is the Jawbone Up. its an activity monitor so is Brilliant for those of you who are looking to increase your levels of fitness. For further advice regarding sleeping habits, please keep an eye on my blog, where you can read my article on Sleeping Well, due to be published within the next week . **Diet** If one of your goals is to eat better, lose weight or change the way you cook then I think I will definitely be able to help you here. My diet has changed so radically that I had to go out and research about foods, intolerances and how to substitute ingredients. Now because my diet change was due to health reasons, I had no choice but to stick to it so in a way, it didn’t include will power. However, that didn’t make it any easier, if anything it made it harder as I had to be careful of the foods I ate, giving me less room for error. I can honestly say I was really overwhelmed by it all and took me a while to get to grips with things (and Im still learning) but I found that there are a number of things that you need to do if you’re planning a diet change. **1. Blogs** Finding blogs relating to the diet / food changes you want to make can make it easier for you to adapt. Seeing people who are already eating this way and have tried and tested recipes can give you inspiration and help you with any questions you may have. I follow a Paleo diet and have found the following blogs the most useful:- 1. [Elanas Pantry](http://www.elanaspantry.com/ "Elanas Pantry") 2. [Nom Nom Paleo](http://nomnompaleo.com/ "Nom Nom Paleo") 3. [Paleo Hacks](http://www.paleohacks.com/ "Paleo Hacks") The advantage of a blog is that people can comment on the posts. If you have a cooking disaster or can’t find an ingredient, reading through the comments section can help answer any questions you may have or, if the answers are not there, you can ask the blogger yourself. **2. Cookbooks** 📷 Elanas Pantry Cookbook Cookbooks are another way to help you stay on track. They take the guess work out of creating meals and can help you from falling into a rut of eating the same foods over and over. After stumbling across Elenas blog (Elanas Pantry) I discovered that Elana had written a number of cook books. I’m now the proud owner of ‘Paleo Cooking from Elanas Pantry’ and have to say that there are so many dishes that I love, I have now ordered her other cookbooks. Now if you’re trying a diet and don’t want to buy a pricey cook book, there are plenty of ways to get cheap cook books. You can look on Amazon, eBay and even in second hand/ charity shops. I’ve bought some great cook books over the years from charity shops and the money goes to a good cause. Alternately you can ask your friends and family what cook books they have and borrow them. I personally prefer to buy them because I love books! **3. Magazines** 📷 Healthy Food Guide There are plenty of magazines about filled with stories, diets and recipes, but did you know that there are some magazines that are solely about cooking? Last year I came across three cooking magazines that have some great recipes in, but cost less than a cooking book. You can also find great recipes in the free mag from local supermarkets. Asda, Tescos and Morrisons all have a free magazine that are published monthly and will usually have recipes targeted at using foods in season for that month. **Recommend Magazines** - Good Food Magazine - Healthy Food Guide - Eat Well **Tools for cooking** One of the draw backs I have discovered about searching the World Wide Web for recipes is that when I find something I like the look of, half the time, they are written in ‘cups’ which is not the chosen way of measuring here in the UK. However, I’m excited to say that I found a solution, and that is ‘measuring cups’ so that it takes out the guess work and faffing around with trying to convert weights and measurements. So, if your new eating regime requires you to cook in a certain way (e.g requires a lot of whisking, grinding, weighing, chopping or measuring in cups) then get the right tools for the job (a whisk, pestle and mortar, scales, knives, measuring cups), it will make your life so much easier! **Dodo Cookbook** 📷 The Dodo Book for Cooks 📷 The Dodo Book for Cooks - Open Another tip for cooking would be to get a note pad of some kind, especially if you like to tweak recipes and add your own twist on things. I’m forever forgetting the quantities of spices that Ive added to a dish or can’t remember what substitutes I’ve made. Because of this I bought myself a ‘dodo cooking pad’, another great dodo creation. The book is divided into meal sections (starters, soups, meats, salads, desserts, miscellaneous), has pockets for keeping recipe cards, a weight/ conversion charts, an elastic fastening and has lots of blank pages for me to fill with recipes. There are other brands of this type of cook book, or you can choose to keep a plain note book but I would recommend this kind of book as it keeps all your cooking info together. I find this handy for the days Im too lethargic to cook as my husband can see the measurements/ way I cook things and recipes are easy to find. **Websites** The World Wide Web is an amazing invention and can be a great way to get inspiration whatever your goal. When I was first diagnosed as intolerant I found it difficult to find ingredients such as stock cubes that were dairy, wheat, gluten and yeast free. However a short search on the internet came back with loads of useful websites for people with intolerances and allergies. As I continued to look, I came across the following websites that you may find useful too. **[Health Unlocked](http://www.healthunlocked.com/ "Health Unlocked")** This website is great if you are managing a health condition such as gluten intolerance, IBS, following a FODMAP diet or just want to be conscious of the foods you are eating. The website is a sort of forum (divided up by different catagories) where people ask questions of the other members suffering with certain food issues. You will probably learn a heck of a lot about hidden nasties and the people on it are so kind, welcoming and helpful. When I asked a question, I had about 25 responses with people giving me the web addresses of online shops that sell health food supplies and stock gluten, wheat, dairy, sugar and yeast free items….. And yes, I managed to get some stock cubes!! **[Healthy Supplies](http://www.healthysupplies.co.uk/ "Healthy Supplies")** This website is one of the addresses I was given when I was talking in the gluten intolerance category of the health unlocked website. It’s now become one of my main places for buying my baking supplies. They have a lot of natural products, raw ingredients and intolerant friendly items too. They are reasonably priced with decent postage and packaging costs and they always send you a free clip to tie up your food bags once opened! (Nice touch!) **[Inspiral](http://www.inspiral.co/ "Inspiral")** This website is one of my ultimate favourites. Although it’s a little on the pricey side they have some unusual and delicious treats and they are super fast with delivery. They are perfect for when you want to treat yourself and many of the items show the ingredients list so you can check what each item contains. **Reminders** So, now you’ve got your books, done your research and are getting into your new routine, how do you make sure you stick to it? Well, there are a few ways, from the cheap as chips approach to the little more expensive. Let’s start with the expensive option… **Mobile Phone** I personally have an iPhone. I always resisted and swore I wouldn’t get one, but when my husband got one and I saw all the nifty things it did, that was it… Hook line and sinker, I wanted one! That was over a year and a half ago and I have to say it’s still fun for me. Now, if you don’t have an iphone, its not a problem, but if you do have an iphone or an android phone here are some top tips you can do with it (other than calls, obviously haha!) Set Alarms Set reminders Keep notes Text yourself (if you get free texts!) I use all of these tools on my phone and it helps me to remember a lot. I have my medication times programmed in to alert me everyday, I have my alarm set for each day of the week on an automatic reset and I use the note pad section to write things like shopping lists, to do lists and if I am out and about and see something I want to be reminded of (eg, a gift I think would be good for someone’s birthday later in the year) I note it down. Now for the ‘self’ texting… Yes, I also do this… A lot!!!! I have a contract phone which I get unlimited texts so if I’m off to bed and really want to remember something without having to set an alarm, I text myself, don’t read it, then when I wake the next day, hey presto I have an unread text to remind me. It may sound crazy, but it’s just something that happens to work for me. Another tip for Android/ iPhones is that you can download apps to suit your needs. There are literally thousands of apps for just about everything, from running/ walking Apps that track your distance to calorie counting ones that you record your meals on. One app that Ive downloaded and love is My recipe jar. **My Recipe Jar** 📷 IOS App for storing recipes. Social networking for foodies I can’t remember how I came across this app, but I have to say that I’m so glad I did. The app works by having your own little cookbook (or recipe jar) on your phone (or iPad/ iPod touch). When you’re out and about you can use it to check the ingredients you need to cook your favourite recipes. To see all the details click [here](https://noodlechips.co.uk/my-recipe-jar-review "‘My Recipe Jar’ Review"). If you don’t have a mobile, here are some tips for remembering things…. **Note Pad** It’s a simple yet effective idea and one that I also do, because there are times when I like to sit and write out ideas or reminders rather than using my iphone. It’s always a good idea to keep a note pad by the bed, because it’s very common for people, to remember things just as they are going to bed. **Post-It notes** You can get post it notes in all different sizes and colours these days and I find them a great way to highlight important things. Stick them to the fridge, on your phone/ computer/ car keys and remind yourself of tasks you need to do. **Chalkboard** Having a chalk board or whiteboard in the kitchen (or somewhere your likely to notice it) can also be a great way to prompt your brain into remember something. I have one in my kitchen and write down ingredients as they run out. At the end of the week you already have your shopping list noted so don’t need to go through all the cupboards trying to remember what’s missing. So, there you have it, a list of different tools and tips I use to help me through each day. They may sound simple, but I find them effective and hopefully you will too. If you have any further suggestions, tips on other apps or tools that you find useful then please comment below and share your ideas, I find some of the best tips I’ve come across have been from other peoples feedback. ## ‘My Recipe Jar’ Review https://noodlechips.co.uk/my-recipe-jar-review — 2014-02-02 📷 IOS App for storing recipes. Social networking for foodies This app is available to download through iOS only but it’s compatible with the iPad, iPhone and iPod touch. For a limited time only, it’s free, but I don’t know how long this will last for. **What It Is** It’s classed as social networking for foodies, because you can add friends and people can request to be friends with you, like on Facebook. You have a mini profile (photo of yourself, your name and what country you live in) and ‘Your Jar’ where all your recipes are stored. To begin, you will need to add your own recipes to your profile. This can be done by ‘adding a new recipe’ and you choose whether to type it out, or if you can’t be bothered you can upload photos (so if you keep your recipes written down you can just photograph it, upload and hey presto it’s done!). You can also add recipes by adding friends, once someone accepts your friends request, you will be able to see inside their jar and can add their recipes to your own jar. I have to admit that I don’t know all the people in my friends jar are, I just searched by letter (eg in the box ‘first name’ I typed ‘a’ and clicked search … and so on), requesting people to be my friend. **How It Can Help You** In order to get the most out of your jar, you will need to add a few recipes to it. It also helps to add friends too as you can chose to add their recipes to you jar too. I began by adding other peoples recipes first, in order to get a feel for the app. Once I got the hang of it I began adding my own recipes, then I removed the recipes that I didn’t like. You can log on to the my recipe jar website if you prefer to type your recipes and want to use your computer keyboard (rather than a phone/ iPad keyboard) **Adding Recipes** When you add recipes, you can add photos and notes which will be saved to your profile. You can also edit them whenever you need to, so if you tweak the ingredients or the cooking style, you can add this in. Recipes can be categorised into sweet or savoury and if you want to keep it just for yourself (e.g it’s a traditional old family recipe) you can make it ‘secret’ so that only you can see it. **Lucky Dip** When you select the lucky dip, you will be asked to tap or shake your device. When you have, the app will select a recipe from your jar to cook. The more recipes in your jar, the more variety of selection. You can shake it as many times as you want, but the idea is that it’s just a fun way of selecting what to cook that night. **Shopping List** You can create a shopping list at any time as long as you have recipes in your jar. When you view a recipe, click on the basket icon and the app will ask if you want to add the ingredients required to a shopping list. These items will stay on the list until you remove them. So, say you fancied making some burgers that were in your jar, you would start by clicking the basket icon. The app will ask if you want to add the ingredients to your shopping list (you click yes). Then when you are in your kitchen click on the ‘shopping list’ icon (a basket) and you will see what’s required for burgers. You can check what items you already have in your cupboards and can cross off and delete items on the list that you don’t need. When you next go shopping, you already have a list of the things you need by clicking again on the basket ikon. The shopping list also has the option for you to email, print or SMS text the ingredients list, so if you send the other half out to do the shopping you can sent them a list of what you need, while you sit at home – perfect! **Print, Email or SMS** If you want to share a recipe with someone who’s not on ‘my recipe jar’, you can email it to them or even print it out. **Rating** To really get the most out of your jar, you really need to a spend a little time adding recipes to it. The simplest way to do this is to take photos of recipes from books and magazines. Which is really handy if you’re at your friends/ in the doctors or dentist reading a magazine that you have to leave behind. As you build up your jar, recipes that you don’t use very often or don’t like can always be emailed to yourself (where you can save it to a folder) and you can delete it from you jar making space for more recipes. I love this app and would recommend downloading it. I paid about £1.50 for this but it’s currently free for a limited period of time. I originally downloaded it way over a year and a half ago but have found I’m using it more and more. The reason for this, is because my diet changed radically in October 2013 due to a health condition and intolerances. As a result I’ve had to change the way I cook, finding and adapting recipes to suit my diet. Once I find a recipe I love I tend to eat it all the time, so to prevent myself from eating the dame dish every week, I try to find a new recipe every week so that I have a wide range of meals to choose from. Having the recipes stored on my phone means that if I’m out and don’t know what to cook, I can easily check my jar, pick something and have the shopping list at my fingertips. If your interested in adding me as a friend on My Recipe Jar you can search for me as ‘Emma Noodlechips’ or find me through my email emma@noodlechips.co.uk ## Cookies – Paleo Style https://noodlechips.co.uk/cookies-paleo-style — 2014-01-30 📷 Measuring cups are perfect for baking - they are my new best friend! Measuring cups are perfect for baking – they are my new best friend! I’m really excited to be able to share this recipe with you, as it’s not only Paleo friendly, but it contains no dairy, wheat, gluten, or sugar\*. Now I’ve created this to suit my ‘intolerances’ but if you don’t follow a Paleo diet and/ or you’re not intolerant you can still enjoy them, either try them as they are or tweak the ingredients to suit you needs (see the ‘notes’ section below). Now, I have to say that I’m no chef or cooking whizz, I simply made a lucky guess through experimenting and it happened to pay off! **Ingredients** 1 1/4 cup almond powder 1/8 cup coconut oil 1/8 cup creamed coconut 2 tbsp coconut palm sugar(\*can be substituted) 2 tsp stevia 1 egg 1/4 cup chopped 70% dark chocolate chunks (or nuts/ berries) 1/4 tsp salt 1/4 tsp baking soda 1 tbsp vanilla essence Oven temp 190′C **Method** Whisk the egg until it’s light and fluffy then add in the rest of the wet ingredients Continue to whisk until bubbly and combined. In a separate bowl- keeping the chocolate chunks aside- mix all the dry ingredients together Pour the wet ingredients into the dry mix and whisk together until combined then add in the chocolate chunks. Sprinkle a little almond powder over the ‘ball’ of sticky mix (so that it’s lightly covered). This will help when handling. Break off small pieces of mix and sculpt into balls then flatten into biscuit shapes. Place on to a baking sheet and cook for 11 minutes (flip over after 9 mins) Remove from the oven and place on to a cooling rack for an hour (if you can wait that long!!) **Notes** This mixture makes approx 16 ‘palm sized’ cookies, but you can make them bigger or smaller, depending on what you prefer. You may find these cookies don’t taste very sweet, so if that’s the case (or you have a sweet tooth) you may want to increase the amount of stevia (double it) or double whichever type of sugar/sweetener you use e.g palm sugar/ honey/ agave nectar. If you don’t have palm sugar you can use for xylitol, honey or agave nectar or golden syrup. If you can’t find creamed coconut, you can use just coconut oil (1/4 cup). If you don’t want chocolate you can use berries, nuts or dried fruit, or even try a mixture. Chopped roasted hazelnuts with chocolate, pistachio and raspberry or cranberry and almond chunks are nice. (I know these cookies are made with ground almond, but having some chunky pieces added can add great texture). Measuring cups:- for months I’ve been struggling to convert American recipes from ‘cups’ to grams, but a few weeks ago a friend told me you can buy measuring cups online/ in supermarkets….. These cups are already sized as 1 cup, 1/2, 1/3 and 1/4, making cooking American recipes so easy to do!!! I purchased my cups from Amazon after typing ‘[measuring cups](http://www.amazon.co.uk/s/ref=nb_sb_ss_i_0_6/280-6060297-7034164?url=search-alias%3Daps&field-keywords=measuring%20cups&sprefix=measur%2Caps%2C311&rh=i%3Aaps%2Ck%3Ameasuring%20cups "Amazon Measuring Cups")‘ into the search bar. **Feedback** If you have any questions, suggestions regarding other substitutes, or for anything else, please feel free to comment or get in touch with me via the [Contact Me](https://noodlechips.co.uk/contact-me "Contact Me") page. These cookies are an experiment / work in progress and I’m continuing to work on them using a number of other ingredients, so if you like them, or even if you don’t, any feedback you give will be very much appreciated! ## Spicy Burgers https://noodlechips.co.uk/spicy-burgers — 2014-01-30 **📷 Spicy Burgers** **Ingredients** 1 pack (500g) minced meat – turkey, steak, beef (whichever you prefer) 1 medium onion chopped finely 2 tbsp harissa Paste 2 cloves garlic 1 egg white 1 tsp chilli paste 1/2 tsp hot paprika Pinch of black pepper Oil – for frying **Notes** These burgers can be frozen. Once made, instead of cooling in the fridge, wrap in cling film or place in freezer bags and freeze. Ensure you make a note of the date they were frozen. The mixture makes approximately 10 average size burgers, you can make them bigger or smaller, depending on what you prefer. If you want them spicier, add extra chilli paste or finely chop a whole chilli and add to the mix. **Method** 1. In a bowl, mix all of the ingredients, until completely combined and sticky. 2. Scoop out balls of mixture and flatten in the palm of your hand, until they are burger shaped. Place ‘burgers’ onto a plate. 3. Once you have made all of the mix into burgers, cover the plate with cling film and place in the fridge for 15 minutes. 4. Once cooled (the cooling will help them to bind) heat some oil in a frying pan over a medium heat. At this point, turn oven on to preheat. 5. Gently fry the amount of burgers you want, turning once so both sides are browned. Once brown, place on a baking sheet and cook in the oven for 15-20 minutes (check they are cooked throughout – it all depends on how thick you have made them). 6. Once cooked, simply serve in a bun with salad and onion, or with a side of chopped avocado and tomato. ## Coconut Macaroons Paleo Style https://noodlechips.co.uk/coconut-macaroons-paleo-style — 2014-01-29 📷 Coconut Macaroons If you are intolerant or following a Paleo diet, you MUST check out [Elanas Pantry](http://wwww.elanaspantry.com/ "Elanas Pantry ") as it has some amazing and fantastic recipes. I love Elanas blog so much that I have bought her cook book (through [Amazon](http://www.amazon.co.uk/ "Amazon")) and am eagerly awaiting its delivery. The recipe below is adapted from her ‘egg free Paleo macaroons’. I’ve adapted it to suit my diet and taste. Now my recipe contains 1 egg as I found they didn’t bind without it but it’s probably because I didn’t use honey. So, if your looking for egg free, check out Elanas blog. **Ingredients** 1 1/2 cup Desiccated coconut 1 heaped Tbsp Coconut Flour 2 tbsp Coconut Oil (Melted) 2 heaped Tbsp Coconut Palm sugar 1 Tbsp Vanilla essence 1 Large Egg Pinch of salt Optional – 70% dark chocolate Oven 180′C Makes 12 **Method** 1. Line a baking sheet with some greaseproof paper and preheat the oven 2. Place all ingredients in a large bowl and mix using a fork or spoon until all the ingredients are combined 3. Using a tablespoon, scoop out a heaped measurement and using your hands, roll it into either a dome shape or a small ‘cylinder’ shape 4. Place each macaroon onto a the greaseproof paper, then place into the oven for 9 minutes 5. Remove the macaroons from the oven and carefully transfer to a cooling rack. The easiest way to do this is using a spatula/ burger flipper. 6. Optional: Once cooled, break up 4-6 squares of dark chocolate and heat in the microwave for 1-2 minutes (keep checking as microwave times will vary) 7. Once the chocolate has melted, using a spoon, smear the bottoms of the macaroons until they are covered in a thin layer of chocolate. 8. Return macaroons to the cooling rack (with the bottom/ chocolate covered area facing upwards) until the chocolate sets/ hardens. 9. If you want to speed this process up, place the macaroons on a plate and place in the freezer for about 8 minutes or the fridge for 10-15 minutes. Keep checking them and remove once the chocolate has set. Serve with a nice cup of tea or coffee – yum! ## Doctor Who Christmas Card https://noodlechips.co.uk/doctor-who-christmas-card — 2014-01-27 📷 Doctor Who Tardis Card Ok, now I know you get some terribly annoying people who count down to Christmas from like, October but I think I am safe to say (what with only a few days remaining) that Christmas is now upon us! I have to admit that I haven’t actually made Christmas cards this year except for ONE!!! And boy, let me tell you that this is one heck of a – blood, sweat and tears – kind of special card, because ladies and gentlemen, it’s a TARDIS!!!!! …. ok, so if you’re not a Doctor Who fan I can see how you might be thinking what!!!??? … but really, neither am I. I am a crafter, well, a card crafter to be precise, I make handmade cards. A friend of mine introduced me to crafting about 5 years ago and i love it. I don’t do it very often now as my ME can cause me to flag (slang for get really tired) and I struggle to concentrate and be able to sit that long. However occasionally if I know I’m planning to make a card for a certain date I can spread the making over a long period of time, like I did with this one. **So, why a Doctor Who card?** Well, a friend of mine is a massive Doctor Who fan and has been for years. Its something which he holds close to his heart and recently stated on Facebook (when the anniversary episode was aired) that it had helped him deal with some tough times. When the special episode was due to air my friend was so excited, he did a count down till it was aired, he even visited a Doctor Who event, taking his photo with a number of the aliens that appear in the show. Now I have to say, I’m not a Doctor Who fan. It’s not that I don’t like it, I do, I think its great, but I’m not a big telly person and have never really watched all the episodes of anything (yes, including friends, lost and heroes etc). It was seeing someone get that excited and baring their sole and emotions about how something as simple as a TV show had helped him in life, I thought that it would be a good idea to make them a card! so, thats how it started. Im crafty, I didn’t think it would be too hard to do and I wanted the challenge (as I’ve made many cards but not like this!) so, thats more or less it. I took my time, made a template, ordered the card etc that I needed and hey presto, Dr Who has landed! **How to make it** So, if you want to see how I made it, Click [here](https://noodlechips.co.uk/doctor-who-card-how-to-make "Doctor Who Card – How to Make!"). To see the finished article, just keep scrolling down. **Feedback** I have to say I’m really proud of the finished article. I would tweak the odd thing or two if I were to make one again, but I think it’s clear to see what it is and my friend was very pleased with it, he even said he would keep it and put it up every year with his decorations! Bless! So, what do you think? Doctor Who fans and non-fans, let me know. Its my first (and hopefully last) attempt so be gentle with me! … maybe next time I will make a Dalek! ## Roasted Chicken Curry https://noodlechips.co.uk/roasted-chicken-curry — 2014-01-26 📷 Roasted Chicken Curry I have to start this post by giving credit where its due, because the recipe that follows is adapted from one that I came across online by Pryia Balchand. Pryia has got some amazing recipes and I was lucky enough to stumble across her blog and be wowed by her cooking. It was during the christmas period when I saw a delicious photograph of a curry in the newsfeed of my Google+ account and I decided to ‘humour’ myself and take a look at the ingredients… Now if you’re not familiar with my blog, to cut a long story short, I suffer with [ME](https://noodlechips.co.uk/about-me "About ME") and in October was diagnosed with a lot (and i mean LOT) of [intolerances](https://noodlechips.co.uk/intolerance-the-day-my-food-world-ended "Intolerance, the day my food world ended!"). So I rarely find a recipe that I can cook without adapting, changing and, well making it into something other than what the recipe was to begin with! However, this was just not the case with Priya’s recipe. It did contain dairy and a dash of sugar but I was able to substitute those and so I decided it would be my New Year’s Eve special meal (As my husband and I decided to celebrate it by cooking together then chilling on the sofa watching telly!) So, firstly let me tell you, if you want to see the original recipe, please check out Pryia either on Google+ (Via Priya’s Blog and Google+ button) or on her blog, [Priya’s ](http://priyasfoodsafari.blogspot.in/2013/12/lagan-ka-murg-hyderabadi-chicken-curry.html "Lagan Ka Murg - Hyderabadi Chicken ")Food Safari The recipe on her blog is called Lagan Ka Murg – Hyderabadi Chicken Curry. Now there were a few ingredients that my husband was unable to find (he did the shopping on New Year’s Eve for me!) so one or two spices were substitued or left out. Below are my tweaked ingredients. **Ingredients** 2 chopped onions 2 tomatoes (liquidised) 1 tbsp tomato purée 2 green cardamom 1 tsp Cinnamon 1 tsp Ginger finely chopped 1 tsp Garlic paste 1 tsp Red chilli paste 1 tsp Garam masala 1-2tsp Mild mix masala powder (depending on how hot you want it) 1 tsp turmeric Oil (coconut, rapeseed, olive) 1/2 tsp stevia Pinch salt **Marinade** Chicken – Mix pack of thigh/ drumsticks (8pc) / Or use 4 Chicken breasts 1 tsp ginger finely chopped 1 tbsp red chili paste 1/2 tsp garam masala 1 tsp garlic paste Lemon juice Pinch salt **Dry Ingredients** – to roast and grind 8 blanched almonds 8 whole cashew nuts 1/2 cup unsweetened dried coconut 1 can of coconut milk **Method** 1. Start by washing the chicken (I usually use Vinegar or lemon then rinse with cold water). If using chicken breasts, cut the meat into small pieces when washing and trim off any fat. If using meat on the bone, remove the skin and make small cuts into the skin to allow the marinade/ sauce to seep into the meat. 2. Marinate the meat using the ingredients under ‘marinade’ and if possible, leave overnight/ for a few hours to allow the spices to sink into the meat. 3. Dry roast the nuts; when they are almost ready add in the coconut. If your pan holds the heat, it can take just a few seconds for the coconut to turn brown in colour. As soon as the coconut is cooked (brown), remove from the pan. To make into a paste my husband used a liquidiser with a tablespoon of water. Alternatively you can use a pestle and mortar. Once ground, keep aside until needed. 4. Heat oil in a pan and sauté the onions until they turn brown in colour, then remove and place aside until needed. 5. In the same pan, add the cardamom, cinnamon and the nut paste. Sauté for another 4-5 minutes. 6. Add to this the Red chilli paste, Mild masala powder, garam masala, turmeric, ginger and garlic and cook for another 2-3 minutes. 7. Add the liquidised tomato, the puree and stevia to the mix and sauté for a further 2 minutes 8. Add in the onions and 1/2 the can of coconut milk, keep stirring until the mixture thickens (not too much of a ‘paste’ but not runny) then add in the chicken pieces. 9. Cook the meat for 15-30 minutes (depending on whether you have used meat on the bone). Ensure you keep turning the meat and stirring the sauce so that it doesn’t stick to the pan (if you need to, add a little more coconut milk) 10. Once the meat is cooked through, add the rest of the coconut milk, cook for a further 2-3 minutes then serve on a bed of rice or with a nan bread. ## Doctor Who Card – How to Make! https://noodlechips.co.uk/doctor-who-card-how-to-make — 2014-01-26 📷 Doctor Who Christmas Tardis To begin you need to make sure you have all the necessary tools and materials. The items I needed to make this were as follows:- Craft knife and cutting mat Scissors Pencil Hole punch Double sided tape 3D foam pads Needle and thread Hole punch Computer and printer White card Dark blue card Black card Silver card Green card (I had 2 tone of green) White paper Silver bow Very small gem stones PVC glue Holly stamp **Size and Measurements** Now I have not put any measurements on here as to the dimensions that I used and the simple explanation is that I wasn’t actually planning to write about it. (I was simply making a card for my friend, it was an unrelated conversation with another blogger on Google+ that made me decide to post it). Anyway, it shouldn’t really matter what size you choose to make your tardis as long as your card is in proportion. **1.** To begin, I would recommend printing off a photo of a tardis, alternatively search for an image and save the photo (I did this on my iPad), that way you can refer back to it when you are working out your template and putting all the sections together. **2.** I would recommend making a template of the whole card and all sections before you cut into your black/ blue card. When you have the whole card completed then use the templates to draw round. For the templates you can use paper but I used and would recommend using card. Start by drawing the outline of the tardis, bare in mind how big you want it to be and whether you will have an envelope or box, big/deep enough to send it in. Also consider if you are going to build up all of the doors, windows and roof. You can choose to only build up certain areas, such as just the door and windows or just keep it 2D. **3.** The size of the doors will depend upon the size of your Tardis, they need to be 3/4 of the length of the card. Place these on top of the Tardis template then cut two more doors, half a cm smaller than the ones before; these will go on top of the doors. By doing this (two layers) it gives the card depth and you can use foam pads between the layers to make it 3D. You can choose to only do one layer, but if you do two, the first (larger) doors will be made from black card, and the smaller sized doors will be in blue. The black card is to give a kind of shadow/ depth look. If you only want to have one layer, you will be missing out the shadow, so remember to do the doors in Blue. **4.** To Make the door panels, again the concept is similar to the doors where they have a black under layer to give depth. if you choose not to do this then you only need to make 8 panels for the door (in blue). If you want the depth/shadow effect you will need to make 8 panels in blue and 8 larger panels in black. I played about with scraps of card to work out the size of the panels. **5. Windows** The top left and right panels of the Tarids doors feature the windows. The easiest way to make these, is to print an image off (onto plain white card) and stick it onto the panels. Now I have to admit that my husband did this part for me. He also printed off the notice on the left hand door panel, the St Johns ambulance sign found on the right hand door and the ‘police box’ sign at the top. He did this by creating the images in PowerPoint then printing them off. You may have to print them off and resize the images a few times until you get them in the right proportions for your card. **6. Window panes** For the window frame you basically create a rectangle shape in PowerPoint on a new slide then fill the shape with black colour. Following this, create a new rectangle shape (filled white or light blue). This will be the used to make the 6 small window panes. Resize the shape until you have it small enough to fit onto the black rectangle (that you have just created). Copy and paste 5 more times so that you have 6 panes of glass. You will need to mess about with the dimensions of the shapes to make sure it’s all symmetrical. Once you’re happy, highlight and copy the all the shapes in one go and paste to a word document then print. If the images is too small for your card, you may need to drag the shape about from the corners to resize according to the dimensions of your card. **7.** For the ‘Police Box’ sign, use the same concept. Create a black rectangle in PowerPoint. Drop a text box on top of it. Type ‘Police Box’ change the font to white, resize the font according to your shape. Hit the space bar a few times so you get the spacing between the two words. Then, drop another text box Into the space between Police and Box. In this text box, type ‘public’ hit return and type ‘call box’. Same again, white font and make the font smaller. Print and again, you may need to play about with the sizing until you have it right. **8.** For the St. John’s ambulance sign, copy the image from google images then drop into a word document and print. Again, if needing to resize, play about with the image until you are happy. **9. The roof** I chose to layer the roof to keep in theme with the rest of the card. I used the template to draw round the top part, stopping when I got to just above the doors. For the section where you place the ‘Police Box’ sign cut out a strip of card just a bit bigger than the sign in silver then cut another strip a bit bigger than this in blue. This will give the roof some more depth (you can leave out both these layers if you wish). **10. Light** For the light on top of the roof I didn’t make a template as it was such a small section. I cut out an extra ‘triangle -ish’ piece of card (in blue) and added 3 very small rectangles on to it (cut out in sliver) to give it the appearance of a light. **11. Door handle and key hole** Again I didn’t do a template for this section. I made the handle with a cut out piece of silver card and used a small hole puncher to make the key hole. I used a dot of PVA glue to stick these to the completed card. **12. Snow** I used white paper to make the snow, but didn’t make a template. I just drew a wavy line on paper and cut it out and used double sided tape to fix to the completed card. **13. Wreath** I didn’t make a template for the wreath as it was pain in the butt to do!!! I had to stamp a holly image onto different pieces of green card and cut them out. I cut out a ring of card and stuck all the holly leaves round the ring (using PVA glue) layering it up. When it reassembled a wreath I stuck a silver bow to the bottom and a few small green and red gem stones to look like berries. I used a foam pad to stick the wreath to the card. **14. Putting it all together** Draw around your templates onto the relative card and cut out carefully on a mat, using a craft knife and ruler. When you have cut everything out in the right card, it’s time to stick it all together. **15. Sticking order** \- Stick the roof on first, then the doors/shadows \- Stick the shadows/door panels \- Add the windows, the St Johns Ambulance sign and the ‘notice’ \- Stick the door handle and key hole \- On the roof, add any layers under the ‘police box’ sign (finishing with the sign) \- Add the triangle to the light on the roof and then the 3 little windows \- Add any snow and then the wreath (or other effects such as balloons maybe if you were making it as a birthday card rather than a Christmas card). For any sections that you have layered, you can either stick the card on top of each other (using double sided tape) or use foam pads between each layer so that it makes the card 3D. **16. The Stand / Back** To make the Tardis stay upright I made a ‘stand’ like you get on the back of photo frame. I folded a piece of A4 card in half long ways, glued the two sides together (using double sided tape) and folded the card over by 1cm at the top. The 1cm piece will be stuck to the back of the card. Because the size of my cards this was the right height for my card to stand up straight (so from the side it gave a ‘V’ shape). **Finally** If you want to add a verse, do this before adding on the stand. The easiest way is to to type one on the computer and print it out, then take it (double sided tape) to the back. If you want to write on the back of the Tardis, the best way would be to use a nice gold or silver pen. ## Parcelgenie Review https://noodlechips.co.uk/parcelgenie-review — 2013-12-11 📷 Christmas, birthday, gifts, It’s getting close to christmas and I’ve been meaning to write a review on this app for a while, so I thought this would be the prefect timing. In September a friend of mine sent me a gift using Parcelgenie (Parcel genie) and I really (and I mean, REALLY) liked it. It wasn’t expensive, massive or even crazy but it really made me smile and I thought it was a great idea. When I found the gift card with the web address I looked it up and was pleasantly surprised to see that it was actually really simple to use and as a result I’ve gone on to send gifts to 5 of my friends. Parcelgenie is a free application that can be downloaded through the Apple store. The (ONLY) down side however is that (as far as I am aware) it’s only available on iPhone, iPad and iPod touch. This app is, in a way, a mini shop on your phone. When you open the app up it will have a scroll down list of ‘gifts’ under headings such as fun, celebrate, romantic and thoughtful. There is a little thumbnail image with a short description of the item and a price. You can click on the little magnifying glass to get more information and extra photos of the item. **How it works** The idea is that you select the item you want to purchase/ send, and at the top of the screen there will be a ‘to’ box. Enter in the (mobile) phone number of the person you want to send the item to and then click ‘add a message’. A little box will appear where you can type your message (you can also scroll left to right to choose your card- there are three styles and they look a bit like the type of card you get when you buy flowers. It’s business card size/ shape). Finally you press send and make a payment. You can do this either by card or by paypal. Once your order has been sent the persons mobile number entered in the ‘to’ section will receive a text message with the message you have written on the card. It will inform them that they have a parcel and they need to reply with their name and address. When they reply (to parcel poke ltd) the item will be processed and dispatched. it usually takes 1-2 days for them to receive it. All items are small enough to fit through a letterbox so there’s no need to worry if someone’s in when it arrives. **The only things you need to consider are:-** **The gift card:** The message you write on the card gets sent in the text message to that person, so if you put any clues on it about what you are sending, the person will know what you’re sending and could spoil the surprise. **Sender**: the text shows it’s from Paracelgenie / parcel poke so I usually put ‘from’ and my name so the person knows it’s me sending it. I also usually send them a warning text to let them know they will be getting a text. Just so they don’t disregard it thinking its a spam or marketing message. **Phone credit:** Sending a gift to someone who’s always out of credit. Now I haven’t experienced this so I don’t know what would happen, but when the person receives the message from Paracelgenie they are required to reply with their address. If the person had no credit, I don’t know if they can reply as there is nothing to say if the text costs. However there is a section on the app, where you can add in the persons address if you already know it. From my experience, you can only add the address in AFTER the order is sent and the person is contacted. **Dispatch**: The app is useful as you can see when the person has responded and when the item is dispatched. If I were to give marks out if 5 for this app, I wouldn’t hesitate to give it 5 stars. It’s brilliant and so handy. Whether it’s a birthday gift for someone or you just want to send a friend a little something to show you’re thinking about them, this is the way to do it. Most of the reviews on this app say how great it is (and has a 4 out of 5 star rating) although some say that there are limited gifts. Now I have to say that yes, there could be loads more gifts to choose from but on the whole there is something for everyone. **Feedback** I’ve used this app and really love it, but what about you? Have you used it, or used/ seen something similar? What do you think? Whatever your views, please get in touch. I would love to hear what you have to say. ## Savoury Sprouts https://noodlechips.co.uk/savoury-sprouts — 2013-12-04 📷 Sprouts with bacon, garlic and onions Sprouts, the little green things that look like mini cabbages. I used to be a firm believer that you either loved them or hated them, but that was before I changed the way in which I cooked them. This recipe is so easy to make and is delicious with broccoli and asparagus too – you can either mix all the vegetables together, or make them separately. **Ingredients** 1 Small white onion Sprouts – approx 5 per person 2 bacon rashers cut into small squares (vegetarian option, use Haloumi) 1 tsp Olive oil 2-3 Cloves garlic If using broccoli, use a whole head of broccoli If using asparagus use approx 3 spears per person : spears should be cut half **Method** 1. Peel any bad leaves off the sprouts and cut off the dry end. 2. Bring a saucepan of water to the boil and add the prepared sprouts. Boil until soft (approx 8-10 minutes) 3. Cut the onion into small chunks crush the garlic (or chop very finely) 4. Heat the oil in a frying pan then add the onion, the garlic and the sprouts and bacon. 5. Cook until the sprouts are browned and the bacon cooked through **Notes** If making with asparagus, prepare by cutting off any dry ends and cutting in half or into thirds. Boil as above until soft (approx 6 mins) If making with broccoli, prepare by cutting off the stem and breaking into small flourets. Boil as above tunic soft, approx 8, minutes. If you want to make a dish with all the vegetables, just boil as needed then add them all together when adding in the bacon, garlic and onion You can use salami or chorizo instead of bacon for a spicer dish. For quickness you can use garlic paste. **Gluten Free:** Please note that this is when making the dish WITHOUT the polenta or the Asparagus (some people with gluten intolerance cannot tolerate asparagus) ## The Good Food Show London https://noodlechips.co.uk/the-good-food-show-london — 2013-11-28 📷 The Good Food Show 2013 A few years ago, while on a visit to a craft show with my friend, I came across a leaflet for ‘The Good Food Show’. After reading though it, I decided that I HAD to go to it! I love food, I love cooking and most of all, I LOVE eating!!! However, it never really happened… until last week. On Friday 15th November (2013) My husband and I went to The Good Food Show in London at the Olympia exhibition centre. Now this is a bit crazy because very recently, I have been put on a [Paleo](https://noodlechips.co.uk/the-stone-age-diet "The Stone Age Diet") diet and have been told to stop eating a whole range of foods as I am [intolerant](https://noodlechips.co.uk/intolerance-vs-allergy "Intolerance Vs Allergy") (to wheat, gluten, dairy) and have a suspected [fermenting gut](http://www.drmyhill.co.uk/wiki/Fermenting_gut_-_the_Full_Monty "Fermenting Gut") so am unable to have foods such as fruits, nuts and sugars. So, you may be wondering why we went to a show where I would be surrounded by all these foods that I simply cant eat! Well, the answer is because we booked the tickets before I was given the diet from my specialist and because after all I am a food lover. Although I cant eat certain foods, I still want to cook and thought that I would at least be able to come away with some inspiration if nothing else. So off we went (beginning with an epic journey through London) and arrived to a exhibition smelling of promise and heaven! Another reason we decided to go was that we thought that in a day and age where food intolerances are fairly common, there would be a few things for me to try at least but unfortunately I’m sad to say that there wasn’t as much as we had expected, which really surprised us both. Because of this my husband, bless him, didn’t try many foods as he didn’t want me to feel like I was missing out on anything. Personally I wasn’t that fussed and kept telling him so and couldn’t understand why he wasn’t stuffing his face at each and every stall! I know that had he been the one diagnosed with an intolerance, I would have been more than happy to taste food for him and would have been cramming samples in my mouth all the way round haha! Now the good news is that I did come away with a few positive things, one being a bag of salami and the other being the name of two companies that will potentially be my saviour!! So, one of the first stalls we stopped at was a German salami stall because one of the things that I am able to have is salami but (oh yes, there is a but!) a lot of shops/ companies that make salami tend to stuff it full of wheat/ gluten/ other stuff I cant have, so i have to check the packaging. The stall had a big sign saying they were wheat, gluten and dairy free so we happily grabbed a bargain, purchasing a bag filled with an array of sized salamis that smelt delicious. Lunch at the show was more complicated than we thought, because most dishes were accompanied by gravy and sauces or with sides that I just couldn’t have. In the end we found a great BBQ stall (although the serving was a whopping £10 each!!) it was pieces of roast lamb on a bun (no bread for me) in a garlic and herb sort of salad dressing and I have to admit that it was pretty damn amazing! So, what were my other two saviours? Well, the second stall that came to my rescue was [‘The Chocolatier’](http://www.the-chocolatier.co.uk/ "The Chocolatier") that make wonderful chocolate, including some gluten free bars. However, they didn’t have anything without fruit/ nuts, so whilst I was talking the woman serving about my problem (having an intolerances and not being able to eat certain things due to fermenting gut) the owner/ chef (Aneesh Popat) came and spoke to me. And what did he say?? He insisted that he could make me some chocolates without the ingredients I have intolerances to and gave me his card! Now currently I am not meant to be eating dark chocolate as its on my ‘No’ list for fermenting gut. Now I have had the odd square or two, as it doesnt seem to effect me, but have decided to cut it out for now and will allow myself to indulge just a little at christmas, but rather than eat any old dark chocolate, I wanted it to have as little of the ‘nasties’ (intolerances) in it as possible. So ‘The Chocolatier’ will be on my christmas list, Whoop – yes I will be emailing him within the next few days to see what the cost will be and will look forward to tickling my tastebuds at christmas rather than having to sit miserably and watch everyone else tucking into their christmas chocs! Now, If you are intolerant, you should really take a look at his website, because Aneesh makes his chocolate with water. He says that as water has no taste, it allows his chocolate to ‘do all the speaking’. He uses ingredients such as fruit purees, spices and nuts, so there is no butter or cream masking the taste. You simply have a bar of chocolate that coats the palate and gives a fabulous taste. If that doesn’t convince you, then maybe I should add that his website states that his approach to making chocolate has resulted in a ganache that has 40-50% less calories than standard truffles!! If thats not enough to sell it to you, I don’t know what will! I will add that Its a little more expensive than your average bar (Approx £7.95 for a large bar) but is perfect for those who have an intolerance. They are also available in some shops and hotels. Now I’ve saved the best for last because the ultimate thrill of the day was finding a stall called ‘[Y I](http://www.this-is-why.com/ "Y I - This is why")‘ that sold ice cream – wait for it – that was dairy, nut, egg, wheat, gluten AND sugar free!!! WHAT????? I know!!! how cool is that. Now there were a few flavours that I couldn’t have as they had fruit in them (Again, another No for fermenting gut) but there was CHOCOLATE!!!! yes!! really, so I had a pot and had a fab chat with the stall owner. I was so excited by this product because it really tasted SO GOOD! The company is hoping to stock it in some of the major chains but currently stock at a limited number of smaller shops. The YI stall owner was so helpful to me, when I explained about my diet and intolerances he gave me the name of a blog of someone he knew that also suffers from food intolerances. If you would like to find out about the amazing ‘ice cream’ or check to see if its currently stocked anywhere near you, check out the [YI](http://www.this-is-why.com/ "Y I - This is why") website. Now if youre wondering about the blog that he recommend, it’s called ‘[Quirky Cooking](http://quirkycooking.blogspot.co.uk/ "Quirky Cooking")‘, by Jo Whitton and she has some fab recipes and some great tips for eating healthily. So, after years of wanting to go to The Good Food Show, I can honestly say I had a really great day. It’s a great place to go if you want some cooking inspiration and some fabulous christmas gifts. For more information check out The Good Food Show website [here](http://www.bbcgoodfoodshowlondon.com/ "The a Good Food Show"). It was also great to speak to the stall owners who were so helpful and gave me some hope with my new diet! If you’ve just found out you are intolerant, check out all of the websites above, it’s amazing how the small things really count when you feel like everyone around you is eating and enjoying the good stuff, while you have to sit and watch!!! ## Intolerance, the day my food world ended! https://noodlechips.co.uk/intolerance-the-day-my-food-world-ended — 2013-11-28 For those of you who have read my ‘[Food Intolerance and The Stone Age Diet](https://noodlechips.co.uk/food-intolerances-and-the-stone-age-diet "Food Intolerances and The Stone Age Diet")‘ post, you will know that I am currently following a [Paleo](https://noodlechips.co.uk/the-stone-age-diet "The Stone Age Diet") diet and have some special dietary restrictions due to a number of intolerances. For those of you who haven’t read the post, the short story is that there are a LOT of foods that I just cant eat! As a result I am having to rediscover foods and finding new ways to enjoy the things that I can eat. Now this probably makes it sound a breeze, but let me tell you, its NOT! its hard and at times can be very testing! Now don’t get me wrong, it hasn’t broken me, Oh no, I’m made of stronger stuff than that, so I’m viewing it as a challenge! When I left my specialists practice a few weeks ago, with a boxful of supplements and a handful of paperwork I can honestly say I was actually really positive and saw it as my embarkment on a new journey. It was the next day, when I was going through my kitchen cupboards that I realised the extent of the task! Literally everything I had that was in a bottle or packet contained one or more of the ingredients that I just couldn’t have. Even ‘plain’ ingredients like meat had stuff added to them such as wheat or dairy!?? I couldn’t believe how many foods had these ‘hidden nasties’. After resisting the urge to throw myself on the floor and cry, it dawned on me that I was lucky enough not to be allergic to any of these things. Just imagine the stress, not to mention the hassle a person has if they cant have an ingredient because of a serious, even life threatening response to consuming just a tiny amount of an ingredient!! It was an enlightening moment that gave me the mental slap I needed to pull myself together! With a shake of my curly bonce and a new wave of strength, I tided up my cupboards then set about finding recipes that I could adapt to suit my needs. My first port of call after this was to go to my specialists webpage and print off a PDF that had a total of 82 recipes all geared towards the Paleo diet and for those with fermenting gut. After removing any recipes that were not suitable for fermenting gut, I selected the ones which sounded the tastiest, shopped for all the ingredients online then waited for my delivery. Now it was when I came to make the first recipe I felt a new wave of positivity surge through my veins. As I started chucking things in the pan, chopping up vegetables and adding spices, I realised that I didn’t look at the recipe book once! I have cooked many things in the past and added extra ingredients, tweaking things here and there, so it seemed to come naturally to me. I think that my initial response was that I was freaked out, worried even, that I would add something I couldn’t have, so when i had the ingredients out in front of me, it gave me the confidence to go it alone. I had already adapted the recipe (changing the prawns to chicken) and added extra vegetables that I checked were on my ‘yes’ list. So when I completed my first dish (Chicken Curry), i have to say that it really did taste delicious. The only bump back to reality was that I couldn’t have it with rice (but my husband did) so I served mine on its own. I didn’t want to push my luck, I wanted to wait until I had experimented a bit more with the sides/ accompaniments before putting things that I wouldn’t normally serve together. Since then I’ve remade the chicken curry dish and have began making up extra sauce, freezing it so that I always have a ‘ready meal’ for the days I’m struggling. Ive also discovered substitutes such as lettuce leaves as ‘wraps’ instead of sandwiches/ tortillas, shredded cabbage instead of noodles and liquidising stuff to help thicken sauces without making them runny. So, it looks like theres hope for me yet and my love of cooking hasn’t been destroyed. If you want to take a look at my chicken curry recipe click [here](https://noodlechips.co.uk/chicken-curry "Chicken Curry"), alternatively to look at all my recipes, go to my [Recipes](https://noodlechips.co.uk "Recipes") section. Have you got an intolerance or allergy or do you know someone who has? Or If you have any tips or substitutes that I haven’t mentioned above then please, PLEASE comment. If you think that your tips are silly or small, DONT! because some of the smallest tips could turn out to be the greatest tips that will help me (and others) to get through the challenge of a special diet. I would love to hear what you think, so go on, make a comment and share your thoughts….. ## Chicken Curry https://noodlechips.co.uk/chicken-curry — 2013-11-28 📷 Chicken Curry This recipe is great because it can be adapted in so many ways to suit your taste. If you are more of a fish lover, you can try this with prawns (added right at the end and cooked just until they turn pink), with quorn ‘chicken meat’ or with any other meat you fancy. **Ingredients** 1 Tablespoon of cooking oil 1 White onion roughly chopped 1 Red onion roughly chopped 3-4 Fresh tomatoes chopped into quarters 2 Red bell peppers roughly chopped 2 Garlic cloves or 2-3 tablespoons of garlic puree 2 tablespoons of chopped ginger 1/2 Red chilli chopped 400g Tin of plum Tomatoes 400g Chicken breast / Fish / Meat 2 Teaspoon garam masala 1/2 Teaspoon of all spice 1 Teaspoon of turmeric 1/4 Teaspoon of celery salt (see notes) 1/2 Teaspoon of paprika A good grind of black pepper 4 Tablespoons of [Kefir](http://drmyhill.co.uk/wiki/Kefir "Kefir ")/ yogurt/ soya yogurt (see notes) Roughly chopped coriander **Notes** To serve, if you are able to eat rice, then do so, My husband said this dish is FAB with rice and has even bought naan bread for next time to mop up the extra sauce. If like me, you cant have rice then it can be served with a number of things. Celery salt can be left out for those who can’t tolerate celery. In replacement you can add a pinch of normal salt, but taste first to see if it needs it. On the side you can have sprouts (try stir frying them with bacon pieces and shallots) believe it or not, they go really well with this dish, or you can try boiled shredded cabbage or a combination of shredded vegetables. I like to use a vegetable peeler and make long thin strips of carrot, courgette and mix this in with the cabbage. If you try this, just remember to drain them properly when you come to serve them (or try steaming them). The best way is to drain through a sieve and using a ladle, press on the veg to squeeze out all of the excess water. I then go on to tip the vegetables onto a paper towel before tipping them onto my plate! If you are dairy intolerant, you can use Kefir (link) to thicken sauces as a yogurt substitute. Alternatively you can use Soya yogurt or leave it out. I have made this recipe with and without kefir and can honestly say that there isn’t a massive difference to the taste when its left out. A new ingredient I have just discovered and used is canned coconut milk (keep an eye out for my Thai green chicken curry recipe). **Method** - Prepare all of the ingredients and keep aside. - In a frying pan, heat the cooking oil then add the Chicken/ Meat. Cook on a medium heat until its cooked through. - If you intend to liquidise the sauce, you will need to remove the chicken once its cooked and place in a bowl covered with foil to keep warm until its needed. (otherwise, leave in the pan, follow the next steps, leaving out number 5 and 7) - Add onion, garlic and peppers and heat until soft. - If liquidising, scoop a ladle full (about 3-4 tablespoons) of onion/ peppers and place in a bowl until later. - Add the tinned tomatoes, spices and ginger to the pan and stir until well mixed. - Once the sauce starts to bubble, remove from the heat and using a ladle, spoon into a liquidising jug, place the lid on and turn on full power until it becomes a sauce (about 10 seconds). - Pour the sauce back into the pan, add the meat, the fresh tomato quarters and the spoonful of onions/peppers (which you kept aside). - Heat until the chicken is piping hot. - If you wish to thicken the dish, add in 4 tablespoons of Yogurt/ soya Yogurt/ Kefir or canned coconut milk. - Just before serving, add a handful of fresh roughly chopped coriander. Enjoy!! ## Intolerance Vs Allergy https://noodlechips.co.uk/intolerance-vs-allergy — 2013-11-12 [Allergy](http://www.nutritionist-resource.org.uk/articles/allergy-intolerance.html "Allergy") Food Allergy Uk states that a food allergy is an abnormal immune system response where the body produces antibodies (when a certain food is eaten) and these antibodies ‘fight off’ the food like it would an illness/ bug, resulting in the person suffering symptoms such as swelling, difficulty breathing and rashes. With an allergy in most cases a patient wont be able to tolerate any quantity of the offending food, with just a tiny amount capable of triggering a response. Because of this, the offending food can be easily detected. [Intolerance](http://www.allergyuk.org/food-intolerance/identifying-your-food-intolerances "Allergy Uk Intolerance") The cause of an intolerance can be a lot more complicated than an allergy as it can be a number of different reasons, from Enzyme defects to additives in foods. Food intolerances are much more common, however the onset of symptoms are much slower and can last for days/ weeks. Because of this, it’s much more difficult to detect. For example, if a food is eaten regularly, the body will react and produces symptoms, then when the food is eaten again, the current symptoms will run into the next reaction producing more symptoms. This makes offending foods much harder to detect. However once offending foods are detected, it’s possible for the patient to consume small doses of the food without suffering any symptoms. Symptoms can include fatigue, joint pain, dark circles under the eyes, vomiting, rashes and gastrointestinal problems such as bloating, diarrhoea and IBS. [Lactose](http://www.nhs.uk/conditions/Lactose-intolerance/Pages/Introduction.aspx "Lactose Intolerance ") and [Coeliac](https://www.coeliac.org.uk/home/ "Coeliac Disease") are the only intolerances that can be tested for, other intolerances are diagnosed through an exclusion diet (called a diagnostic diet) where foods are withdrawn from the diet for a period of time. To find out more about allergy and intolerants, go to the [Allergy UK](http://www.allergyuk.org/ "Allergy UK"), they have a downloadable fact sheet that is useful for printing off, it can come in handy if you have just been diagnosed with an allergy or an intolerance. I would recommend printing a copy off to give out to friends and family who you may regularly see for their reference when cooking for you and handling foods when you are around. **Are You Intolerant?** Are you intolerant to certain foods, or do you know someone who is? Do you have any tips or useful advice for those who do? Any suggestions that you can give would be a great help. I have recently been told I have intolerances (yes, more than one!), so I know how daunting it is! Any help you can give would be very much appreciated. ## Food Intolerances and The Stone Age Diet https://noodlechips.co.uk/food-intolerances-and-the-stone-age-diet — 2013-11-12 **A Lack of Blogging!** As the weather starts to get colder, with biting winds and frost in the mornings, it makes me feel like its been ages since I have posted anything on my blog! I do feel slightly guilty, as I promised myself when I unleashed Noodlechips, that I would keep my posts regular. However, my excuse is a pretty good one as I have been to see a private specialist for my Myalgic Encephalopathy and as a result have been focusing on the treatment plan that has been devised for me (and boy it’s taken some adjustment!) **Intolerances** Now, if you have read my ‘[About ME](https://noodlechips.co.uk/about-me "About Me")‘ section, you will know that I said that I don’t intended to discuss my condition and its ups and downs on my blog. However, this topic isn’t really about my condition as such, It’s more to do with diet and how what you eat impacts on your body. You see, part of my diagnosis discovered a dairy and wheat /[gluten](http://en.wikipedia.org/wiki/Gluten "What is Gluten?") intolerance and I’m awaiting confirmation to see if I have [fermenting gut](http://www.drmyhill.co.uk/wiki/Fermentation_in_the_gut_and_CFS "Fermenting Gut"). When the doctor explained these intolerances I was surprised to find out that these are likely linked to symptoms that I experience, such as feeling ‘foggy headed’ and suffering with poor sinuses and cold symptoms, to name just a few! The specialist, who has spent many years researching allergens/ ME mentioned that many people suffer symptoms caused by intolerances but don’t make the connection or never get diagnosed. It was this that got me thinking about how I could help other people to live a happier and healthier life! **Treatment** As a result of these findings, part of my treatment plan is to follow something called a [‘Stone Age diet’](http://drmyhill.co.uk/wiki/Stone_Age_Diet_-_this_is_a_diet_which_we_all_should_follow "Stone Age Diet ") which is sometimes referred to as the Paleo diet. Now I want to just clarify that the term ‘diet’ is used here to mean ‘a food regime’ rather than something followed short term to lose weight or detox. This is something that for me personally, I have to see as a life change and accept that I may never be able to eat the foods that i am intolerant to. If I am lucky, there may be a chance that in the future I will be able eat some of these ingredients in small doses. **How Can This Help You?** So, how does this help you? Well, since I’ve been to see the specialist, I have done a bit of research to educate myself on living with an intolerance and possible fermenting gut as well as looking for recipes for following a Stone Age (Paleo) diet. It’s through this that I realise how hard it is to find recipes that consider any of these things, let alone all of them together! To give you an idea of the complications, next time you go shopping, take a look at the ingredients in some of the items that you put in your basket! You’ll find that almost everything from sausages to stock cubes, contain wheat/ gluten and/ or dairy and it’s enough to drive anyone crazy!! With all of this in mind, I thought that it might help if I shared my experience as well as the links/ useful information that I have found, to help anyone else who may be going through a similar situation. So, if you want to find out about intolerances, then click [HERE](https://noodlechips.co.uk/intolerance-vs-allergy "Intolerance Vs Allergy"), or if you want to know more about the Paleo diet, click [HERE](https://noodlechips.co.uk/the-stone-age-diet "The Stone Age Diet"). **Recipes** I will also be adding recipes that I have either come across or have made up as I’ve gone along, that can be made if you suffer from wheat, gluten or dairy intolerances, for those without intolerances, the recipes can be adapted to add all the naughty little things that I can’t have, so keep a watchful eye on my recipe section! ## The Stone Age Diet https://noodlechips.co.uk/the-stone-age-diet — 2013-11-11 [The Stone Age diet](http://drmyhill.co.uk/wiki/Stone_Age_Diet_-_this_is_a_diet_which_we_all_should_follow "The Stone Age Diet"), is sometimes referred to as the caveman diet or the hunter gatherer diet but is most popularly know today as the ‘Paleo diet’ (abbreviated from the word Palaeolithic). It’s based on the presumed ancient diet of wild plants and animals that hominid species would have consumed about 2.5 million years ago, (way before agriculture/ farming came about and grains and dairy was introduced). It was first popularised by Walter L. Voegtlin in the mid 1970s but has become more so nowadays as celebrities use it as a way to lose weight. The neanderthal diet would have included meat, fish and any fruits, nuts, seeds and vegetables that could be scavenged from the wild. Although this concept has been adapted slightly, evolutionarily medicine and nutritional research suggests that although the world has gone on to develop foods through farming, agriculture and so on, the human body is pretty much genetically identical to how it was in the Stone Age Boyd et. al, 2002. Therefore it is suggested that the most ideal diet for us to follow is one that would resemble that of our ancestors. To give an idea of the type of diet that we should consume if we were to follow this concept, the two lists below break down foods into those that would have been readily available in the Stone Age (weather/ season and hunting permitted) and those that have been developed over the years since farming and agriculture. **Stone Age** The human body is designed to eat :- - Meat - Fish - Eggs - Vegetables\* - Fruits - Nuts - Seeds - Herbs and Spices **Modern Food** We are not designed to eat foods such as :- - Grains - Peanuts, beans, peas, soya - Root vegetables\*\* - Foods containing yeast - Alcohol - Salt - Processed meats - Dairy products - Refined sugars - Caffeine - Juices - Fizzy drinks **\*** Certain vegetables are not allowed on the Paleo diet \*\* Some root vegetables are not allowed on the Paleo diet, such as those not edible when raw (like potato and squash). To find out a full list of Paleo foods, take a look at[ Ultimate Paleo Guide](http://ultimatepaleoguide.com/paleo-diet-food-list/ "Ultimate Paleo Guide"). You will find that some Paleo sites will allow you to have sweet potato and all vegetables, whereas others will say different. The original Stone Age diet would have been based on what was available that could eaten raw and be scavenged. Its probably best if you make your own decisions on which one you want to follow. More and more research is being carried out surrounding this concept and it has even been suggested that eating a Stone Age diet can improve health outcomes and enable us to be free of diseases of affluence. Other advantages that have been suggested are:- - Weight loss - Reduced blood pressure - Reduced cholesterol - Reduce [Triglyceride](http://www.mayoclinic.com/health/triglycerides/CL00015 "Triglyceride Levels") levels (To do with Heart Health) - Improved energy levels If you would like to know more about this diet, take a look at [Nom Nom Paleo](http://nomnompaleo.com/ "Nom Nom Paleo"), [London Paleo Kitchen](http://londonpaleokitchen.com/ "London Paleo Kitchen") or [Dr Myhills](http://drmyhill.co.uk/wiki/Stone_Age_Diet_-_this_is_a_diet_which_we_all_should_follow "Dr Myhill") webpage where there is a downloadable recipe book suitable for those on the Paleo diet and even some which are also suitable for those with [Fermenting Gut](http://www.drmyhill.co.uk/wiki/Fermentation_in_the_gut_and_CFS "Fermenting Gut"). **References** Eaton, S.Boyd; Strassman, Beverly I; Nesse, Randolph M; Neel, James V; Ewald, Paul W; Williams, George C; Weder, Alan B; Eaton, Stanley B et al. (2002). “Evolutionary Health Promotion”. Preventive Medicine 34 (2): 109–18. doi:10.1006/pmed.2001.0876. PMID 11817903. Voegtlin, Walter L. (1975). The stone age diet: Based on in-depth studies of human ecology and the diet of man. Vantage Press. ISBN 0-533-01314-3. **Questions, Comments, Suggestions?** Are you (like me) new to Paleo and hungry for tasty recipes and helpful tips or do you already follow a Paleo diet? If so do you have any suggestions or tips to help us newbies? Any suggestions or help would be greatly appreciated! ## Stuffed Butternut Squash https://noodlechips.co.uk/stuffed-butternut-squash — 2013-10-26 📷 Butternut squash Stuffed Butternut Squash Recipe With summer feeling like a dream long ago, we are left with cold nights and a great excuse to get this seasons vegetables cooked up into a hearty warm dish. What could be more perfect than a delicious tasty meal that’s really simple to make. I first discovered stuffed butternut squash last year (2012) when I received my monthly Zest magazine. I was so completely taken with it, that butternut squash has become a staple ingredient in my kitchen and is now often added to most new recipes I discover. The original recipe ‘Aromatic Stuffed Butternut Squash’ can be found [here](http://www.zest.co.uk/eating-plans-to-follow/diet-plan-eat-well-for-less/6846-2.html "Aromatic Stuffed Butternut Squash") on the Zest magazine website. My version has been spiced up and given a few added extras. My serving can feed up to 4 people when you quarter the squash (cut up after cooking) and serve extra filling on the side. Alternatively you can stick to 2 portions and save the extra filling for the next day. It’s probably easier to make this dish and work out the servings according to whether you want more squash or more filling and whether you’re adding a serving of vegetables/ salad. **Ingredients** Butternut squash Bacon cut into small squares (4 slices, fat trimmed off) Puy Lentils (see notes) 1 Red onion 2 Garlic cloves 1 Courgette 1/4 Red chilli Oxo cube (beef) Tilda rice coconut and lime 1 Tin of chopped tomatoes 1/2 tsp Paprika 1/4 tsp Cayenne pepper Pinch Black pepper Pinch salt 1/2 tsp Caribbean seasoning 1/2 tsp All purpose seasoning Heat oven to 190′C **Notes** Cutting a squash can be difficult so please be careful. I usually place it on a damp tea towel and cut through the neck (thinnest part) slowly moving on to the ‘bulb’. I use a spoon to help scoop out the middle. You can use packet lentils and rice, Tilda do a great selection of rices that have a delicious flavour to them but you can use plain brown or white rice. [Merchant Gourmet](http://www.merchant-gourmet.com/our-story/ "Merchant Gourmet") Puy lentils are great packet lentils, they are so much easier than preparing lentils from scratch. This dish can be made with or without bacon. The courgette and tinned tomatoes are also optional. If you like mushrooms they would be great added to this dish (I don’t like them, so don’t add them) **Method** **1.** Cut the squash in half and de-seed. You may want to scoop out a bit of the squash to make room for the filling if there is only a small space once you have removed the seeds. Rub a little oil all over the squash and place on a baking tray. Cook in the oven for 20 minutes **2.** If you are using raw rice/ lentils you will need to cook them according to packet instructions. (If you are using ready made lentils and rice you can use these straight from the packet but you won’t need them at this stage). **3.** Chop the courgette, onion, garlic and chilli into small squares. **4.** Heat a frying pan with a little oil. If using bacon, cook for 2-3 minutes before adding in the onion, garlic, chilli, courgette and tinned tomatoes. When the onions have softened, add lentils, rice and 1/2 pint of water. **5.** Crumble a stock cube over the mix, add spices and cook for a further 2-3 minutes. **6.** When the squash has cooked, remove it from the oven. Carefully fill the scooped out section with the filling. Any filling leftover can be kept warm and served with the stuffed squash or cooled and kept in the fridge for another day. **7.** Place the stuffed squash in the oven for a further 25 minutes or until tender. **8.** When cooked, serve with any left over filling, salad or on its own. This dish is very filling! You may feel it looks very little on its own but lentils, rice and squash are all filing ingredients. ## Smashed Spuds https://noodlechips.co.uk/smashed-spuds — 2013-10-26 📷 Potato, roasted, spicy, seasoned Smashed Spuds This recipe is one of my husbands ultimate favourites (although he says that about a few recipes I cook!) Its so easy to make and is a great accompaniment to most dishes. I cannot take any credit for this as I haven’t added in any new ingredients (just tweaked it a little). I came across it in the [Essentials magazine](http://www.essentialsmagazine.com/ "Essentials Magazine") and it was titled ‘Smashed Summer Spuds’. The recipe calls for jersey or new potatoes but you can use normal roasting potatoes like you would to make roasters. **Ingredients** 1kg jersey royal or new potatoes 3 tbsp olive/cooking oil 2 cloves garlic 2 stalks of rosemary 1/2 tsp celery salt 1/2 tsp chilli flakes Oven 220′C or gas mark 7 **Notes** If you don’t have any jersey royals or new potatoes use roasting potatoes, peel and cut into small pieces the same size as jersey royals. This will effectively make them rotated potatoes but with the spices and garlic added it should make a nice change to normal roasties. If you don’t like spicy food don’t be put off using the chilli flakes, just be sure to only add a little sprinkle. You may want to try sprinkling with small pieces of bacon or dried onion bits. You would need to cook the bacon and sprinkle over just before serving as the high oven temperature will cause the bacon to cook hard. Again, sprinkle onion bits just before serving. Cooking times can vary and it also depends on how crunchy you like your potatoes. The original recipe cooks for 20-30 minutes however I usually cook mine for 35-40 minutes. I find it helps to have the tray high up in the oven in the last 10 minutes in order to brown the potatoes. For a more cheeky taste you can use goose fat instead of cooking oil although this will add a few calories! **Method** **1.** Heat oven 220′ or gas mark 7. In a pan cover the potatoes with boiled water and cook for 12-15 minutes or until tender. **2.** In a baking tray add oil, crushed garlic, celery salt, chilli flakes and chopped rosemary. When the potatoes are ready, drain and tip into the tray. **3.** Using a spoon, mix the ingredients so that each potato is covered. Then using a fork gently tap and press on the potatoes ‘smashing’ and crushing them. **4.** Place the tray in the middle of the oven for 30 minutes (see notes for cooking times). In the last 10 minutes if you want them crispier move the tray higher up (but ensure to keep checking them!) ## Pumpkin Soup https://noodlechips.co.uk/pumpkin-soup — 2013-10-26 📷 Vegetarian soup, vegetable soup, spicy, pumpkin, Pumpkin Soup Now that the weather has changed and the temperature dropped I decided to get into the autumn spirit and cook up some seasonal veg. I’ve never made a soup and I thought that it was about time that I did, especially considering that the last few weeks I’ve slurrped a bowl of soup at lunchtimes (accompanying my sandwich) to help warm me up. I thought that I would start with something cheap and easy so what better to start than a pumpkin! To begin with I googled pumpkin soup to see what the main ingredients were (other than the pumpkin of course!) and made my shopping list. It wasn’t until a few days later when I decided to actually make it that my plans changed a little. I could say that it’s because I threw caution into the wind and decided to create my own recipe but the true is, I couldn’t find the recipe I had looked at online- Doh! Because i could find another recipe that i really liked I decided to make my own using a combination of the easiest ones I saw. So, how did it turn out? Delicious!! Even if I say so myself. It was spicy, filling and went great with a sandwich. However, I think I got a little carried away because I managed to get a fair few bowls out of it! We had approximately 8-10 servings so if your making a batch you may want to halve the ingredients if your not planning to eat it all week! Alternatively you can freeze half, but you would need to use vegetable stock instead of chicken stock (suggestions online have said that chicken stock doesn’t freeze well). **Ingredients** 3/4 small pumpkin 2 sweet potatoes 2 small onions (white) 2-3 cloves do garlic 1/2 red chilli 140ml (small pot) double cream 1 stock cube (Chicken or vegetable) 1 tsp garamasala 1 tsp all spice 1/2 tsp cayenne pepper 1/2 tsp paprika 1/2 tsp jerk seasoning 1/2 tsp black pepper Pinch of salt **Notes** You may want to play about with the ingredients and adapt it according to your taste buds. Many recipes online add other vegetables as well as pumpkin to add to the flavour. The most common vegetables were carrots, sweet potato, suede and butternut squash (and/ instead of pumpkin). To make the soup creamy I added a small carton of double cream but again, some of the recipes I had seen used milk, coconut milk, creme fresh, or yogurt. I don’t know how much this will alter the taste, but I can imagine it will be a lighter option and less calories. I liquidised my soup (I had to do this in two batches as I made so much!) but some recipes suggested just straining the soup through a strainer/sieve. It depends on what kind of consistency you want your soup to be. If freezing, use a vegetable stock as it’s not advisable to freeze chicken stock. Also remember that you if you tweak any of the other ingredients, check if they are ok to freeze if you plan to do so. **Method** 1. Peel the pumpkin, sweet potatoes, onion and garlic. Chop the onion, chilli and garlic and put aside. Cut the pumpkin/ sweet potato into small squares and place on an oiled baking tray. Place in the oven at 200′c for 20-25 minutes or until soft (a knife should just slide through) 2. In a frying pan or large saucepan heat the onions on low until soft but don’t allow them to brown. When soft, add the butternut squash, pumpkin, chilli and garlic. Add the stock cube (1/2 pint of water) and the seasoning, then simmer for 10 minutes. 3. Take the pan off the heat and carefully pour into a liquidiser ( you may have to do this in two batches) 4. Once liquidised, pour into a fresh saucepan and add the cream. Heat for a further 5 minutes then serve, ideally with a beard roll 5. If freezing, ensure the soup has cooled down completely before transferring to a suitable container. ## Curried Goat https://noodlechips.co.uk/curried-goat — 2013-10-26 Golden coloured leaves and cool chilly mornings mean one thing! It’s officially autumn! As the days are get shorter and the nights darker, what better way to warm you up than a delicious spicy curry. Research has shown that a good curry can be beneficial to your health and even help prevent you from getting a cold\[1\] The reason for this is down to the types of ingredients used. Garlic is said to have cardiovascular, anti-microbia \[2\] and antibiotic properties \[3\]. Spices have a number of health benefits, such as cinnamon (found in this recipe in the jerk seasoning) can help a sore throat \[4\]. These are common everyday ingredients that are top choice in many spicy dishes. This recipe was given to me by a family friend and is a traditional Caribbean recipe made using goat. If you have never tried goat I would suggest giving it a go as it really is a delicious dish. However it can also be substituted with lamb. **Ingredients** 750g Goat (see notes) 2-3 cloves garlic 1 large onion 2 bell peppers (1red/1 green) chopped into very small squares 1tsp Lamb seasoning 1/2 tsp Paprika 1/2 tsp Curry powder 1/2 tsp Garamasala 1/2 tsp Jerk seasoning Few shakes of hot pepper sauce Ginger – small chunk – size of an ice cube 1/2 Scotch bonnet (VERY hot pepper) 1 Tin tomatoes Rice (see notes) Oxo cube or stock cube **Notes** To begin, you need to decide how many people you are cooking for to gauge how much meat and rice you need. For 4 people you would use approx 750g of goat (on the bone), rice should be judged according to the listed cooking instructions. Scotch bonnet is a very hot pepper and if you’re not good with spicy food you may want to miss this ingredient out. However if you would like to try it, try adding just a small amount (eg 1/4 of a whole scotch bonnet). I will also point out that it’s ideal to wear gloves when preparing the pepper as it can be a nightmare if you handle it then rub your eyes!!!! When seasoning the meat it can be done the day or night before cooking. The longer the meat is seasoned, the better it will taste. When cooking the meat, keep adding small amounts of water as it will keep the meat moist but will reduce down and make a thick delicious sauce. **Method** **1.** Wash the meat (cold water with lemon or vinegar) then drain. Place in a bowl and add the spices. Rub them into the meat and cover. Place in the fridge for as long as possible for the seasoning to sink in. **2.** Cut the onion (1 large per 4 people) into chunks, crush the garlic, cut up the scotch bonnet and the ginger. Add this to the meat. **3.** Heat a large pan (or a Dutch pot\[5\] if you have one (with little or no oil)) And add the meat/ onion mix. Any seasoning left in the bowl, add a little water to collect it and add to the pan. **4.** Brown the meat slowly (10 min approx), when the pan gets dry add water and keep adding, bit by bit. This will help to make a sauce. **5**. Once the meat is cooked turn down the heat, add the bell peppers, a pint of water, and cook slowly on a low heat. Ensure you keep checking the meat, if needed, add more water (a bit at a time), this will help keep the meat from drying out. Cook for as long as possible (1-2 hours). The longer it cooks for the better it will taste, ideally the meat should be falling off the bone before you even think about serving it up! **6**. After at LEAST 2 hours, skim off any oil that has risen to the top then add the tinned tomatoes. Continue to cook on low. **7.** Cook rice according to packet details. **8.** Just before the rice is cooked (5 mins before) add a stock cube to the the meat. Then when the rice is ready drain the rice and serve with the meat on top. Please be careful as the bones will have separated from the meat!!! **Links** \[1\] Curry linked to [cold cure](http://www.dailymail.co.uk/health/article-144008/Curry-favour-doctor.html "Curry linked to cold cure") \[2\] Spices to help the immune system A [study](http://www.naturalnews.com/035530_immune_system_herbs_spices.html "Spices to help the immune system") conducted by Dr. Ellen Tattelman, an assistant professor at the Albert Einstein College of Medicine of Yeshiva University, New York. \[3\] [“Garlic: A natural antibiotic”](http://pubs.acs.org/subscribe/journals/mdd/v05/i04/html/04news4.html "Garlic a natural antibiotic "). ACM Modern Drug Discovery April 2002 Vol. 5, No. 4, p 12. 2002-04-01. Retrieved 2010-08-23. \[4\] [Health benefits of cinnamon](http://www.medicalnewstoday.com/articles/266069.php "What are the health benefits of cinnamon?") \[5\] What is a [Dutch pot](http://www.jamaicastores.com/dutch-pot "Dutch Pot")? Sometimes called a Dutchie, It is any large, heavy pot with a snug fitting lid used for stovetop cooking. Traditionally used in Caribbean cooking, these hard-working heavy pots are perfect for slow-simmered soups and braises. ## Cold Sore Treatment and Prevention https://noodlechips.co.uk/cold-sore-treatment-and-prevention — 2013-10-26 📷 Herpes virus, HSV type 1, prevention, natural supplement, Herpes Simplex Virus – Type 1 If you are lucky enough to have never experienced a cold sore, this article will probably be something that you will just pass by and most likely never give a second thought to. However if you are one of the 1 in 5 (UK stats) who does suffer from cold sores, chances are you will have already scrolled passed this sentence and are scanning the following text for new ways to help with these pesky little fellers! **Herpes Simplex Virus** Cold sores are caused by the Herpes Simplex Virus (HSV) and the most common form is Type 1 which occurs on the face. Type 2 occurs on the genitals and is a lot less common, for more details on type 2 click here. This article will focus on HSV type 1; it will look at how it occurs, treatments and possible prevention. You may believe that each time you get a cold sore it’s because you have ‘caught’ the virus, but with cold sores that’s just not the case. Like the chicken pox (shingles) and glandular fever you only catch the virus once. Studies suggest that it’s usually caught in early childhood and doesn’t normally manifest until puberty. Because it’s so contagious it can be passed on by something as simple as a kiss from a family member with a cold sore. Once the you catch the virus it lies dormant, hiding in nearby nerve sheaths (called ganglions) and stays there until triggered. It’s thought that 6 in 10 people carry the virus but yet only a quarter of them actually get symptoms. Some people don’t suffer any symptoms at all (and never develop anything- oh how I wish!) whereas others go on to develop the occasional blister, some more frequently than others. **Common Triggers** The list below shows the most common triggers and it’s worth looking at so you can work out what it is that’s likely to be causing your outbreaks. Recognising your triggers can help to prevent future blisters, by enabling you to mange your heath better (such as taking a supplement or eating better). - Tiredness or lack of sleep - Illness such as a cold or fever - Stress - Poor diet - Hormones / mensturation - Strong Sunlight - Being run down - Poor immune system **The Cycle of a Cold Sore** When you break out in a cold sore you will usually experience a warning sign, such as a tingling or burning sensation or redness where the blister will eventually appear. They usually appear on the lip or around the mouth however 10% of people will develop them on the cheeks, chin or nose. Once it breaks out you will be left with a fluid filled blister; the severity depends from person to person and can last anything between 7-14 days. The blister is most contagious once it ruptures (around day 4) and will be sensitive to touch. Fluids will discharged from Inflamed tissues and blood vessels. In severe cases you may feel pain in the lymph glands under the jaw. Soon after this the blister will start to scab, forming a crust. This is blood serum containing proteins. Laughing, smiling and eating can cause the scab to split (depending on where it is) and make healing time last a little longer. The scab will eventually get smaller as the skin below begins to heal. Once the scab has gone you may have a red patch for a few days. As cold sores are so contagious a good hygiene routine is key to preventing it getting worse. **Hygiene and Care** It’s important to take care of a cold sore once it develops otherwise it can become infected or spread, needing treatment from a doctor. Herpes UK states that cold sore cannot be caught by sharing a glass or cutlery, however other medical sites suggest that it’s better not to share theses sorts of things, including face cloths and towels. The type of treatment you choose will depend on how bad your cold sore is. You may suffer very little with barely any pain, leaving it to heal on its own. Alternatively you may find you feel unwell, have cold like symptoms and suffer great pain. The cold like symptoms are not a cause of the HSV itself, but rather what causes the virus to be triggered. Which ever treatment you choose always remember to wash your hand before and after touching your cold sore. **Treatments** Below are a number of tips and methods that can help treat/ heal and soothe a cold sore. It’s difficult to say which ones are best as it depends on your triggers and what your body responds to. What may work for one person may do nothing for another. (My husband swears that he can ‘will’ his away with the power of mental magic!!!). **Petroleum Jelly** - research suggests that covering the blister with a little petroleum jelly can help to protect it from secondary infection from bacteria. **Sun Block** - some people develop cold sores from bright sunlight; The summer months/using a sun bed or even going on holiday can cause an outbreak. If this is the case, use a SFP cream or block, with a minimal of protection 15. Be sure not to share sun block sticks / lipsticks. **Pain Killer** – if you develop a cold or fever take paracetamol or a cold/ flu remedy for a few days (follow the instructions on the packet). **Ibuprofen** – some people suffer with painful lymph glands and may get a sore swollen mouth, usually during the time the blister becomes an lesion. Taking ibuprofen can help reduce the swelling and the pain in the glands. **Creams, Lotions and Potions** – there are a number of antiviral creams available over the counter for treating cold sores that contain Aciclovir (brand name Zovirax) or Penciclovir (brand name Brvectavir). They are most effective if applied as soon as you feel the tingle/ burning sensation before any blister has appeared. If applied after this time they are not as effective and won’t kill the virus but will stop it from multiplying. **Anti Viral Tablets** – Aciclovir and Penciclovir are both available on prescription. You would need to see your doctor as they are usually only prescribed for people who suffer baldy with reoccurring or sever cold sores. **Cold Sore Patches** – contains hydrocolloid gel which is used for treating skin wounds. **Topical Anaesthetics** – Sometimes you may also suffer from ulcers inside the mouth. Treatments such as Rinstead, Anbesol and teething gels can help to numb the pain. **My top tips** – (from experience) I have suffered from HSV Type 1 since I was a child, then 4 years ago I developed [Myalgic Encephalopathy](https://noodlechips.co.uk/about-me "All about ME"), which can have an impact on the immune system. For a long time, while I struggled to manage my health I would develop cold sore after cold sore, some times getting one on either side of my lip at the same time! I now take lysine (see below) and rarely get them. However when I am unfortunate enough to get one I follow the tips below. Try using a cotton bud to apply creams so that you never actually touch the blister. This can be helpful as the cotton bud can be thrown away and it’s better to dab than rub as the skin can be very sensitive When you first feel the tingle, ice can be applied to help soothe the burning sensation you may get. Wrap a ice cube in a food bag and hold on the lip until it feels numb. Be careful with this method as you don’t want to be rubbing the ice around the lip, so not to spread it. If possible – don’t stress! If you have a date, big day or something special, stressing about it will make it worse! If it’s out, it’s out and there’s NOTHING you can do about it. If you feel the need to cover it with make up do so carefully and using cotton buds. If using a lipstick or Chapstick do not rub direct onto the lip. Use cotton buds or a clean finger (then wash after). Once the blister bursts and you get a scab form, try to keep it dry. It will heal quicker as the scab dries out, however if you laugh or smile a lot like I do, you may find it useful to apply a little petroleum jelly round the outside of the scab to prevent it from splitting when you move your lips. **Caution!** There are literally hundreds of suggestions on the internet from fellow sufferers for ‘treating’ cold sores however they usually involve things such as applying aftershave or nail vanish remover! (Do NOT try at home). They are not proven and applying random liquids and solutions not intended for medical treatment could aggravate the blister and make it worse. **Natural Prevention** There is another way that can help cold sores and that is to prevent them from occurring. It may sound lame and not so much of a ‘cure’ but there has been a lot of of scientific studies carries out regarding dietary impact on cold sores and research has found that lysine and arginine, two amino acids, play a huge part in the development of cold sores. **What are Amino Acids?** Often described as ‘building blocks’ amino acids are chemicals that make up protein in the body. There are over 50 different kinds, with 20 of these defined as essential. Next to water, protein makes up the greatest proportion of body weight there’re its crucial to ensure a balanced diet as it could cause a deficiency of amino acids. Only 11 types of amino acids as synthetically made by the body, the rest have to come from your diet as the body cannot store them. If your body becomes in deficient it will draw on it’s own tissue proteins causing it to beak down its structure including healthy tissue. Each amino acid has a different function but to give an overall idea, they carry out functions such as helping the body to regulate water balance, assist in the exchange of nutrients between intracellular fluids and the tissues, blood and lymph and help to maintain an internal ph level. L- Lysine (usually called lysine) is defined as an essential amino acid and L- Arginine is classed as a conditional amino acid, as it’s essential more so in children than adults. **L-Lysine** Lysine is necessary for proper growth. It assists in absorbing calcium, aids the formation of collagen, bones, connective tissue/ cartilage and skin tendons. It also helps in preventing infections, the production of carnitine, a nutrient responsible for converting fatty acids into energy and helping lower cholesterol. **L-Arginine** L-Arginine, know as Arginine, helps in the production of spermatozoa in men. It helps with growth hormones and strengthens the immune system. It aids in ailments such as arthritis, has stress busting properties and improves metabolism. In the body, this amino acids changed into nitric oxide (NO) and is a powerful transmitter that helps the blood vessels to relax and improves circulation So as you can see, both of these amino acids are important for the body. The problem however is that when your body develops an ailment such as a cold sore these amino acids compete against each other for absorption in the intestine therefore the right balance/ ratio of lysine to Arginine is important. During a cold sore Lysine levels needs to be higher and Arginine should be decreased, other wise the lysine will be less efficient at reducing the virus. **Increase Lysine** The best way to manage your arginine and lysine levels are through your diet. By knowing which foods to eat you will be able to help your body combat the onset of a cold sore. Research suggests that if you start taking a supplement after a cold sore has erupted it’s not effective. You can opt to take a supplement which you can buy from most health shops, but you should first try increasing lysine naturally by varying your diet and being conscious of your diet during times you that you feel may trigger a sore eg such as stressful/ busy periods or during the winter. However if you suffer from a health condition or a poor immune system, a supplement maybe what you need to boost your system. The journal Dermatologica found that patients who took a L-lysine supplement daily for six months experienced significant reductions in the frequency, severity and duration of cold sore outbreaks compared to patients who took a placebo. **Foods high in lysine** - Most vegetables and fruits particularly beets, avocados, mangos, tomatoes, apples, - apricots, pears, figs and papaya - Dairy products such as milk, yogurt and cheeses - Eggs - Brewer’s yeast - Fish, particularly sardines and cod - Chicken, beef and lamb - Sprouts **Foods high in arginine** (Foods to decrease/limit) - Chocolate - Nuts, including peanut butter - Protein shakes and drinks that contain Arginine - Oats, including porridge - Muscle building formulas and multivitamins that contain Arginine For a more detailed list of foods containing these amino acids take a look [here](http://www.buzzle.com/articles/foods-high-in-lysine-and-low-in-arginine.html "Lysine Arginine list 1") where you can find a more detailed list of Lysine and Arginine foods or [here](http://www.traditionaloven.com/tutorials/l-lysine_rich_foods.html "Lysine and Arginine list 2") at the traditional oven website **More Information** Another type of natural prevention that is worth mentioning is taking supplements for a weak immune system (such as those who have no particular health condition, but suffer with frequent illnesses such as colds and infections) and those who get stressed easy. We all know that it’s important to relax and unwind, which can help prevent stress but realistically there are periods during our lifetime when things are more stressful than others such as as new job, new/ difficult relationship / family crisis etc. Whatever the circumstances, some peoples body’s are weaker at dealing with these stresses and it can cause them to be more susceptible to viruses or breaking out in cold sores. If you can identify stress or a weak immune system as a trigger, then you can take something to help strengthen the body. The best way to chose a supplement is to look at what each of them is for and which you feel would suit you best. If buying from a health shop (such a holland and Barrett who have trained staff) you can be advised on the most suitable one for you and check for any interventions with any other supplements/ medication you may be taking. (If you take medication ALWAYS check with your doctor first) So, to give a brief idea of what’s out there, I have listed three different supplements with a short description. There is so much information about them and there have been so many studies that I would probably have to do a whole separate post about them! So, rather than go on and on I have supplied a few links, words highlighted in green will open a separate page where you can find out more details. **[Echinacea](http://www.herbsforhealing.org.uk/herbinfo_echinacea.php "Echinacea")** Originally used by the native Americans this herb has became popular (by settlers in the USA) from as far back as the 1800′s. echinacea is commonly used to treat and prevent colds and flu although there are many other uses. Research by scientists at the university of Connecticut school of pharmacy carried out over a dozen studies. They found that the risks of catching a cold decreased by a massive 58%, they also found that when people did catch a cold it lasted a mere 1.4 days. **[Adaptogens](http://www.chiro.org/nutrition/FULL/Adaptogenic_Herbs.shtml "Adaptogens")** The term adaptogen is used to describe a remedy found in traditional Chinese, Tibetian, Ayurvedic and Native American medicne. It was originally termed by scientist Dr Nikolai Lazarev who was granted by the military to find a way to enhance the productivity and performance of soldiers without dangerous stimulants. The various ingredients are used to improve the adrenal system, which is the body’s system that with the hormonal response to stress. These ingredients help to body to ‘adapt’ to stress, another reason why they are thought to be named adaptogens. Adaptogens can be used on their own but are usually a combination of herbs mixed together. They help the body to deal with unwanted stressors, whether physical emotional, chemical or biological. For example they can be used to treat anxiety, fatigue, trauma and even have been used with cancer patients. **[Ginseng](http://www.dailymail.co.uk/health/article-25026/What-ginseng-you.html "Benefits of Ginseng")** One of the most common adaptogens that you are likely to have heard of is Asian ginseng (Panax ginseng). Panax ginseng is an energy tonic to helps to regulate the human energy system. It stimulates and regulates the central nervous system and the endocrine system. It’s usually used to help with energy levels, fighting fatigue and coping with stress but if taking anti depressants or blood medication check with your doctor ad hey can have server interactions **[Astragalus](http://altmedicine.about.com/od/herbsupplementguide/a/Astragalus.htm "Astragalus")** This is a potent immune system tonic used for over thousands of years and is believe by Asian people to strengthen muscles and improve metabolic functions. It is said to clean the blood and spleen and is common in china. It enhances the function of the skin, helping eliminate toxins. For example, it’s has been used to help cold sores as it helps the skin to heal quicker and more efficiently. Research by M.D Aderson, at the research centre at the university of Houston (the worlds largest cancer research institution) demonstrated clearly that astragalus improves the immune response in humans when he used it on patties undergoing chemotherapy and radiation treatment for cancer. The research ground that patients who took it whilst having treatment recovered faster at a higher rate and with fewer side effects. Other natural suggestions can be found [here](http://www.traditionaloven.com/tutorials/health/cold_sore_virus_prevention.html "Cold sore prevention"). **References** Civitelli R, Villareal DT, Agnusdei D, Nardi P, Avioli LV, Gennari C. “Dietary L-lysine and calcium metabolism in humans.” Nutrition. 1992 Nov-Dec;8(6):400-5. Emmert, DH (2000 Mar 15). “Treatment of common cutaneous herpes simplex virus infections.”. American family physician 61 (6): 1697–706, 1708. PMID 10750877. Harmenberg, J.; Öberg, B.; Spruance, S. (2010). “Prevention of Ulcerative Lesions by Episodic Treatment of Recurrent Herpes Labialis: A Literature Review”. Acta Dermato Venereologica 90 (2): 122–130. doi:10.2340/00015555-0806. PMID 20169294. **Useful Websites** [Altmedicine](http://altmedicine.about.com/cs/supplements/a/ColdSores.htm "Altmedicine") [Buzzle](http://www.buzzle.com/articles/lysine-dosage-for-cold-sores.html "Buzzle") [Livestrong](http://www.livestrong.com/article/300475-l-lysine-tablets-for-cold-sores/ "Livestrong") ## Beauty Sample Boxes https://noodlechips.co.uk/beauty-sample-boxes — 2013-10-08 We all like to smell fresh and look good but when someone asks you what beauty products you use, what is it that pops into your head? what items do you think of? Luxury body wash? Your favourite lipstick? Either of these would be right, because beauty products around today range from anything that we use to bath or shower with to the tools we use to apply our make up. Many of us will have a collection of ‘favourites’ the items that we use that suit our skin/ hair / lifestyle and then there will be the other items that we tend to change now and again ( usually as fashion/ styles change). So when you decide to try a new product how do you choose which one to buy? With so many different brands on the market with a range of price tags, it can be difficult to decide on which items are best. Do you buy according to price, assuming that a cheaper item might not work as well or do you buy the most expensive because you think it’s guaranteed to work – justifying the price tag? Well there’s a new way to shop for beauty products that’s becoming more and more popular that helps you overlook the price tag and focus on how much you like the item. **Beauty samples** What would you say if I told you that you could sample a wide range of quality beauty products at a fraction of the price? Too good to be true I hear you say?… Well, you can! The new trend for beauty products shopping, is through specialist websites where you can purchase beauty products for as little as £2.50 an item! It is true, but (and yes, there is a but) there is a bit of a catch. Now, don’t stop reading here, because the catch isn’t very big and the benefits heavily outweigh them. So, what are these catches – if you’re anything like me you will want to know up front and right away what they are so that you can start to weigh up your options. **The ‘catches’** \- You usually have to ‘subscribe’. This is where you create an account and agree to make a monthly payment and receive a ‘box’ each month. BUT do not fear – all of the sites that follow this process allow you to cancel the ‘subscription’ after you purchase your first box so you’re not tied into any kind of lengthy contract. \- You don’t always get to choose the items you want. These beauty sites work by sending you out a goodie box each month filled with a range of beauty items. Once you’ve made your first payment you will receive a little box filled with approximately 5 items, some may be full sized and others may be a sample size. Each site has a slightly different way of selecting the items that get sent to you. Although it can feel a bit like a lucky dip, the sites do tend to show previous month selections so you get an idea of the types of products they stock. Subscriptions are on average £10 plus P&P (don’t worry, I will give a full break down of costs below), meaning it works out on average that each item costs as little as £2.50. **Conclusion** When you consider that you don’t actually have to stick to a subscription the concept is a really good one. It allows you to try some of the more expensive brands without having to fork out for it. That way if you try an item and love it you know that it’s well worth the price tag. However if your try it and hate or don’t feel its worth it, you haven’t wasted your money. And the cost – most of the boxes cost the same price as a single foundation! They are also a great gift idea, you can send them to friends and family or even buy a subscription for them. If you’ve decided you want to give it a try, how do you pick which site to use? well, it all depends on what you want to get out of your box. Each beauty site has a slightly different process. Below I have given an outline of three beauty boxes as these are the three that I have tried. **[Latest in Beauty](http://www.latestinbeauty.com/ "Latest in Beauty")** It needs to be pointed out that this site doesn’t have a subscription process. It’s probably the best site to try first as you get an idea of the sample sizes and selection but won’t have to remember to cancel any subscription. You have three options with this site First you can order a little beauty box. This usually consists of 3 samples. The box is free however you are asked to pay towards the cost of postage and packing. The cost is £1.50 and is done via text message The second option is to order one of their ‘luxury samples’. There is a two page list of beauty samples that you can order. This is the only site that you can buy sample items. The items are individually priced from £1-10. They will state if they are sample sized or full sized and samples will give you and idea of how many uses you will get out of them. You are limited to one of each item. Finally they have their ‘Latest in Beauty’ collections (they currently have 6 different options). These are ready made collections that their team have put together. Each box has a theme such as ‘new mums pampering box’ (£19.95 inc P&P), or ‘autumn collection box’(£11 plus £3.95 P&P). Each theme will list a selection of items and you will be sent 5 (sometimes more) from the list, based on the information you have provided in your beauty profile (when you sign up you will be asked to fill in some basic questions about your skin tone, beauty habits and hair colouring). Postage and packaging for this site has just been increased to £3.95 and items can take up to 5 working days for delivery once your order has been processed. **[Birchbox](http://www.birchbox.co.uk/ "Birchbox")** Birchbox has a subscription process but give easy to follow details if you decide to suspend it. Please note that there is a cut off date for suspending your account each month as payments are processed and sent out on set dates (eg payment is usually taken on the 5th of the month and boxes sent out between 15th – 20th of the month). For first time orders or when re-activating subscriptions, order delivery will be confirmed by email and usually takes 3-5 working days but can sometimes take up to 10 working days. Each month you will receive 4-5 items with a magazine. There is also the chance to purchase these (full sized) items in their shop. They have a rewards scheme where you receive points every time you spend with them. When you purchase a box you will get 1 point for each pound you spend. You can also earn points by filling in surveys to review the items you have received. You have to fill the survey in on the month that you receive the item in order to qualify for points (you can still fill in surveys at a later date for any of the products but won’t receive points if it’s after the month you received it). You will also receive points when you refer your friends. Points can be used to purchase items in their shop. Birchbox costs £12.95 per month including postage and packaging. If you wanted to pay for a subscription up front or get it as a gift you can purchase a subscription for 3 months (£30 plus £2.95 P&P a month), 6 months (£60 plus £2.95 P&P a month) or 12 months (£90 plus £2.95 P&P a month). **[Love Me Beauty](http://lovemebeauty.com/ "Love Me Beauty")** Love Me Beauty is also subscription run but again give simple instructions for cancelling. The difference with this site is that at the beginning of each month you will be sent an email telling you that the boutique is open. This will take you to their site where there are 3 menus for that month. It’s up to you to select which menu you would like to receive, however they are only open for 28 days\* (a countdown clock will be shown). If your subscription is active and you haven’t selected an option by the end date, one will be selected for you automatically. It is best to choose one at the beginning of the month, as once a menu has run out of stock you will be limited to the remaining menus. Boxes are dispatched daily once you have selected your choice, delivery can take 3-5 working days. The advantage of this site is that you will receive exactly what is on the menu you have chosen. There are usually 4 a 5 products in each menu, 1 – 2 are guaranteed to be ‘star items’ (full size) and 3 travel sized. Love Me Beauty also have a a points collection in place as well as reward system. With rewards they offer 1 month free for 3 friends referred, 1 extra sample when 5 surveys are completed and one extra product for every 3 months subscribed (when your subscription is live). Their points system works where you get points for filling in surveys, when you have enough points you can use them to redeem a free box. **Summary** So there you have it, three great ways to get the latest beauty items for a fraction of the price. I have used all three of these sites and thoroughly enjoyed each experience. If I was to sum them up I would say that Lastest in beauty is best for ordering individual samples, Birchbox and Love Me Beauty are best for rewards if you aim to be a regular subscriber and Love Me Beauty are best if you want only exact items with no surprises. **Other Beauty Sample Boxes** I have come across a few other beauty sample boxes but as I haven’t tried them I am unable to give any personal opinion on them. I have listed them below with a brief summary, if you have come across any others and have tried them please let me know! **[Be Box](http://www.be-box.co.uk/ "Be Box ")** Works on a subscription system but can be cancelled at anytime You receive 4 – 5 items 1 month is £10 plus £2.95 P&P This box is a great idea as it’s philosophy is that it’s for ‘women of colour’. However the site does say that you don’t have to be a woman of colour to subscribe **[Glossy Box](http://www.glossybox.co.uk/ "Glossy Box")** Works on a subscription systems but can be cancelled at anytime You receive 5 ‘surprise’ items 1 month is £10 plus £2.95 P&P \* I was unable to establish if Love Me Beauty’s boutique is open for 30/28 days. When I tried checking my own personal account it showed 28 days.