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Mouth-watering Low Carbohydrate Food & Recipes To Help You Stay Healthy & Fit

There is no shortage of recipes available today and many recipes are adaptable to the Ultimate Health way of living and eating. It is said that just 10 main recipes are all a family needs and generally uses and it is likely that you can use and adapt many of the recipes you already use and love.

So instead of a recipe book, this is a compilation of food ideas that are intended to make your life easier when it comes to food choices. It helps transform the theory of Ultimate Health into practice in delicious and easy ways.

Home cooking is really the only way you can ensure that you eat healthily, as you can then ensure that the products you buy are free-range and organic, free of harmful additives, that the dairy you eat is raw and that food is cooked correctly. At the end of the day, it is these small choices make an enormous difference to your health and longevity.

Meat: Grass-fed organic beef, free-range lamb, chicken, turkey. Game is an excellent choice. Limit your intake of large fish to 3 times a month. Small fish like sardines are excellent. Avoid farmed salmon unless it is organic. Sushi is an excellent choice as the raw fish retains all its enzymes.

Eggs: Organic is first choice; then free-range. When using raw eggs, add them right at the end and break up as little as possible, as egg protein is very fragile. You can safely eat 6 eggs a week if they are organic.

Dairy: Raw organic dairy only. This means unpasteurized, unhomogenized. People who are intolerant can try goat’s milk products; or use rice milk.

Grains: For optimal health it is best to limit grains as much as possible. Starchy carbohydrate ideas are suggested as delicious alternatives.

Sugar: Replace sugar with Xylitol as a sweetener in drinks, as well as in cooking and baking. Unlike stevia, you won’t even notice the difference – and it’s good for you!

Fats: never, ever cook with or eat margarine. Use butter instead. Also use olive oil or grapeseed oil to fry with, as these oils can handle a high temperature before they become carcinogenic – unlike sunflower oil.

Fruit and vegetables: Organic as much as possible; otherwise good-quality fresh fruit and vegetables. If not organic, either peel or wash in a basin of water with 1 tablespoon of vinegar added. Soak for 15 minutes. The best way of eating enough vegetables is to juice some of the vegetables you eat every day. I have included a number of juice combinations for this reason.

Soya: avoid all soya products except miso and tempeh in small quantities. Check additives in processed foods.

Breakfast Ideas

1. Egg, tomato slices on multigrain toast (gluten-free if allergic to wheat; try vary the type of grain you use anyway), sprinkled with fresh sprouts and Seed and Nut Mix

2. Fried egg, tomato, sprouts, seed mix on warm rice, millet or quinoa.

3. Tomato/cucumber and egg drink (recipe below).

4. Warm cooked quinoa with butter and honey to taste.

5. Steamed broccoli or spinach and garlic with butter.

6. Grated baby marrow steam-fried in a bit of butter, add lemon juice and ground black pepper or lemon pepper.

7. Low-sugar muesli sprinkled with seed jar mix. (See below for tasty gluten-free recipe.)

8. Pumpkin/butternut/sweet potato/sweetcorn fritters, spread with butter and honey (instead of bread or toast).

9. Smoothies – fruit to suit your blood type blended with raw milk or rice milk and whey protein powder, or a raw egg, and some Seed Jar mix.

10. Salads on warm days.

11. Fresh fruit and nuts or Dried Fruit, Nut and Seed Mix (see recipe below).

12. Freshly squeezed vegetable juice of any vegetable suitable to your blood type. Dilute with half water. Have with any of the above ideas.

 

13. Fresh fruit suitable to your blood type. Eat melon on its own with no other fruit. Fruit is especially good if you are detoxing.

14. Freshly squeezed fruit juice combinations if detoxing (see recipes below).

Snack ideas

1. Fruit with 5 almonds/walnuts or a handful of pumpkin seeds

2. Toasted pumpkin/sweet potato fritters with a small piece of cheese (blood type B) or an organic egg

3. Chickpea ‘popcorn’ (recipe below)

4. Fruit, nut and seed mix (recipe below)

5. Freshly squeezed vegetable juice suitable to your blood type

6. 2 blocks of dark organic chocolate

7. Crudits (fresh vegetable pieces) with dips suitable to your blood type (hummus for O (recipe below); bean dip for others.

Lunch ideas

Keep a covered bowl of fresh, washed salad greens in the fridge. Use this as a base for salads throughout the week – it saves preparation time and a large variety of salads can be created in a short time. Suggestions: different types of lettuce, baby spinach, watercress, carrot strips, baby marrow strips (done with a peeler), fresh herbs. Sprinkle a tablespoon of Seed and Nut Jar Mix on all salads.

1. Coleslaw salad (recipe below)

2. Hummus (see recipe below) with crudits: carrots, radishes, olives, green beans etc. to dip.

3. Tomato salad (recipe below). A-blood types can substitute tomato with cucumber.

4. Steamed vegetables sprinkled with Seed Jar Mix or pumpkin seed oil.

5. Tuna salad (cooked green beans, lettuce, hardboiled egg, tinned tuna, red onion, black olives, tomatoes). Dressing: mustard, olive oil, lemon juice, garlic, dill.

6. Gazpacho. A-blood types can replace the tomatoes with cucumbers.

7. Mix-and-match salad. A selection for people to assemble themselves. Hardboiled eggs, chickpeas, chopped lettuce & spinach mix, tomato, steamed broccoli, olives, white beans, peppadews, julienne carrots, capers, anchovies etc. Serve with organic mayonnaise and a salad dressing.

8. Chickpea salad (recipe below).

Dinner ideas

Keep a bowl of chopped fresh parsley, onion and celery in the fridge for the week. This can be used as a basis for soups and stir fries and will save time chopping them every day.

1. Steamed veggies with rice/millet/quinoa, or fish.

2. Roast vegetable salad (recipe below).

3. Bean, vegetable and rice soup (recipe below).

4. Bean salad: white beans, tomatoes, cucumbers, red onion, lemon juice, mustard, olive oil, parsley.

5. Broccoli steamed, with garlic.

6. Green beans with garlic, lemon juice, butter.

7. Baked sweet potato pieces (ideas below).

8. Linguine with tinned tuna/salmon, tomatoes, chili, garlic, rocket, baby marrow.

9. Broccoli and Pear soup (recipe below)

Recipes

Seed and Nut Mix

Keep a jar in the fridge with the following combination of seeds and nuts. Ground a tablespoon or two fresh every day in a coffee grinder and sprinkle over breakfast cereals or salads. You may grind as much as 5 day’s supply at once, but not more than that. Grinding the seeds makes the contents much more readily available for your digestive system. Whole flax seeds especially tend to simply absorb water, swell up and pass straight through your system, leaving all the goodness inside intact!

Half the jar: flax seeds (rich in Omega-3 oils).

Half the jar: (rich in Omega-6 oils)

• Blood type A: an equal amount of sesame, sunflower and pumpkin seeds, walnuts and almonds (or any combination).
• Blood type B: an equal amount of walnuts and almonds.
• Blood type AB: an equal amount of pumpkin seeds (not for AB2), walnuts and almonds (not for AB1).
• Blood type O: an equal amount of pumpkin seeds, sesame seeds, walnuts and almonds (or any combination).

Check for nut sensitivity or allergy before consuming.

Tomato/cucumber drink

2-3 tomatoes (not for blood type A – use cucumbers instead) blended in the blender with half a cup or more of water, pumpkin seed oil or seed mix, Worcester sauce, Tabasco, salt and pepper to taste.

Add a few spinach or lettuce leaves or Green Powder (optional).

Blend in a raw organic egg at the end on a low speed for just a few seconds.

A tasty and filling drink (much nicer than it sounds)!

Muesli (gluten-free)

Make up a 750ml mixture using rice, buckwheat, soya and millet flakes; add a teaspoon salt and a cup of olive, sunflower or canola oil, 4 tablespoons honey or Xylitol to taste (optional); bake at 150deg C for 20 minutes, turning once. Stir in a cup of nuts, a cup of crushed seeds and a cup of chopped dried fruit suitable for your blood type (raisins, sultanas, apricots, apples). Sweeten if necessary with honey or Xylitol on serving.

Dried Fruit, Nut and Seed Snack Tin

Make a ‘snack tin’ of raw seeds and nuts that suit your blood type, and dried fruits (cranberries, sultanas, raisins, chopped apricot/pear pieces).

Juice ideas

The easiest way to eat all of the vegetables you should every day is to juice some of them. The best is to juice the vegetables, then add 25% of the liquid back to the pulp and eat this like a porridge. It is tasty, good for the colon and highly nutritious. Add some ground seeds and a raw egg (you cannot really taste this) – or add the egg and seeds to the juice. Instead of the egg, you can add whey protein powder. Add fresh ginger if you like the taste. You can add Green Powder to this too, or chlorella. Drink the 75% remaining juice diluted with water to taste.

The Recipes

Heavy metal Detox:

2 apples, 8 spinach leaves, slice lemon. Juice and add 1 cup water.

Progesterone and Estrogen Boost:

1 sweet potato, 1-inch piece fresh ginger (juice), add 1 teaspoon fennel powder, 2 tablespoons lemon juice, 1 teaspoon honey, 1 cup water.

Detoxifying Blend:

1 raw beetroot, 2 large carrots, 1 raw potato (not for O, A blood types)/sweet potato (not for A blood types)/butternut/apple. Juice, add a cup of water.

Parasite Eliminator (flukes, tapeworm):

1 cup fresh pips from butternut, pumpkin or squash, 1 bunch watercress/nasturtium. Juice and add teaspoon clove powder, half a lemon, a cup of water.

Digestive Enzyme Drink

1 cup pineapple skin, 2 tablespoons sprouts, half a lemon. Juice, add a cup of water.

Energizer and Cleanser

2-4 cups watermelon, including white pith and seeds, half a lemon (including pith), 1 cup water. Blend and drink.

Virus-Zapper, Energy Booster

Liquidize (not extract) a few bunches of grapes, especially red grapes, dilute with water.

The 3 C’s

3-4 carrots, 1-2 celery stalks, small wedge cabbage.

Peppers Galore

1 red pepper, 3 celery stalks, cucumber (not for blood type O1), 5 lettuce leaves.

Spinach Drink

5 handfuls spinach, 1 cucumber (optional – not for blood type O1), 2 carrots.

Vegetable 8

tomato, cucumber, large handful spinach, small handful parsley, 1 green pepper, 1-3 cloves garlic (to taste), 1 slice ginger, 6-8 carrots.

Super-8

1 beet with greens, 1 stalk celery, 1 carrot, 1 celery stalk, 1 handful spinach, red pepper, cup cabbage, 1 green (spring) onion.

Carrot Blush

4 carrots, 1 beet, 6 leaves lettuce, 4 leaves of spinach.

Carrot Lemonade

4-5 medium carrots, medium lemon, 3 stalks of celery, 1 apple, 1 small wedge red cabbage, 1 piece of ginger to taste.

Chickpea ‘popcorn’

Sprout a cup of chickpeas (3-4 days). This destroys the harmful lignans, making them suitable for any blood type.

Lightly coat in olive oil and salt and roast them at 180 degrees C for 30 minutes. Enjoy hot or cool.

Coleslaw salad

Grated carrots, grated beetroot, shredded cabbage, grated baby marrow, thinly sliced red onion, raisins, celery. Dress with mayonnaise dressing or olive oil and lemon juice.

Also delicious with Thai Dressing.

Tomato or cucumber salad

Tomatoes (all blood types except A) or cucumbers (all blood types except O) chopped, red onions finely chopped, olives, garlic, olive oil and balsamic vinegar to dress.

Also delicious with Thai Dressing.

Chickpea salad (only for blood type O)

Chickpea salad: a tin of chickpeas (or sprout and cook your own), chopped tomatoes, sliced red onion, chopped coriander. Dress with lime juice and olive oil; or Thai Dressing.

Thai Dressing

2 tablespoons fish sauce

2 tablespoons lime juice

1 tablespoon Xylitol or grated palm sugar

1-2 chopped Thai chilies

1 clove chopped garlic

Blend, pour over salad

Roast vegetable salad

Roast a mix of vegetables cut into chunks: carrots, red peppers, sweet potato, butternut, onions, baby marrows (add these towards the end of the cooking time). Sprinkle with fresh herbs (rosemary sprigs are great) or dried. Add 2 handfuls of cherry tomatoes for the last 10 minutes of cooking time.

Let cool slightly and lay on a bed of lettuce, or lettuce mixed with baby spinach leaves. Sprinkle with feta cheese (or goat’s milk feta), seed mix. Dress with olive oil and balsamic vinegar, or a hummus dressing (hummus thinned with lemon juice and a bit of water). Season to taste – salt, black pepper.

Hummus

Make your own hummus with sprouted chickpeas. This destroys the harmful lignans. Or substitute chickpeas for beans suitable to your blood type.

3 T olive oil

Juice of 1 lemon

2 cloves garlic, crushed

5 T tahini (sesame seed paste)

A tin of chickpeas (450g), drained (save water)

Salt to taste

- 1 t garlic herb seasoning

1 t cumin

Process ingredients in food processor or with handheld blender until smooth. You may need to thin with water left over from tin of chickpeas.

Bean, rice and vegetable soup

Soup: 1 cup onion-celery-parsley mixture (from bowl in fridge), add a few cloves of fresh chopped garlic, sliced carrots. Simmer in beef stock until cooked. Just before end of cooking time, add tomatoes (fresh or tinned), a tin of mixed beans, and a bowl of cooked rice. Also add herbs like rosemary or oregano. Add chopped chives or other fresh herb at the end. Season to taste. Find out More in Ultimate Health!

Sweet potato ideas

• Scrub, rub with salt and bake whole in their jackets. Serve drizzled with yoghurt.
• Slice thickly, rub with olive oil and sprinkle with dukkah or your favorite spice mixture. Roast in a 180 deg C oven until done and serve as a side dish or snack with drinks.
• Slice 4-6 sweet potatoes into wedges and toss with 3 cloves crushed garlic, 1 t garam masala, 1 t cumin, 1 t ground coriander, 1 t sea salty, 1 T olive oil and roust in a 180 deg C oven until soft inside and crunchy outside. Scatter with chopped coriander and serve as a side dish or as a snack with yoghurt dip.
• Cook, mash and add freshly grated ginger or dried chili flakes.
• Boil with a dash of vanilla essence for a warm and comforting winter treat.
• Layer thick rings of sweet potato in a baking dish, top with a chicken and roast as usual.
• Puree with thyme, garlic, hazelnut oil and Italian parsley and serve with lamb chops.
• Use sweet potatoes instead of normal potatoes in a potato and leek soup: Roast chopped, peeled chunks of 3 sweet potatoes until slightly caramelized. Saut 2 sliced leeks and a clove or 2 of crushed garlic. Add potatoes, stir to combine and add 1 liter vegetable or chicken stock. Puree and thin as desired. Season to taste. Sprinkle with chives.
• Slice into rings, sprinkle with cinnamon and brown sugar or Xylitol, pour over half a cup of orange juice or water and roast until soft and caramelized. Serve as a dessert with honey-flavored yoghurt. Sprinkle with pistachio nuts.
• Roast wedges or think slices, drizzle with a pesto dressing and serve on rocket leaves.
• Cut 3 sweet potatoes into small chunks. Heat a little olive or grapeseed oil and add 1 t black mustard seeds and 1 t cumin seeds. Saut until the seeds start to pop. Add 3 cloves crushed garlic, t ground turmeric and 1 t dried chili flakes and saut for 2 minutes to slightly brown. Add potatoes and 1 teaspoon salt, toss to coat. Add cup vegetable stock, cover and simmer until cooked through, about 15 minutes. Serve scattered with fresh coriander.

Broccoli and Pear soup

Fry 1 cup onion-celery-parsley mixture in canola oil or butter.

Add 1 inch ginger, and a clove or 2 of crushed garlic.

Add or 1 chili (optional).

Add 2 cups hot chicken stock, turn off stove.

Add a head of broccoli cut into small florets into the water, with the heat turned off but still on the stove.

Peel and thinly slice 1-2 pears, add to soup.

Adjust flavor with soya sauce if necessary.

Can add 1 T of rice flour to thicken, and process slightly with blender.

Fritters

These make a great alternative to the bread and toast that most of us have come to rely on as a staple. Make a batch, freeze and toast as needed.

2 cups cooked, mashed root vegetable (butternut, pumpkin or sweet potato); or 1 tin creamed sweetcorn (A-blood types)

1 egg, beaten

5 T pea/buckwheat/rice flour

2 t baking powder (see below for substitute)

t salt

Butter or oil to fry

Combine all ingredients, beat well. Heat oil/butter till it sizzles. Drop spoonfuls of batter into pan and fry on both sides until golden brown.

Serve warm sprinkled with cinnamon, Xylitol and lemon juice; or freeze. Toast and serve with butter, or butter and honey.

Basting sauce for barbecued vegetables

This sauce is delicious as a basting over vegetable skewers for the barbecue.

cup olive or canola oil

4 T soy sauce

4 T honey or 2 T brown sugar

30ml tomato paste (A blood types can use 20ml paprika plus grated apple)

4 T lemon juice or apple cider vinegar

Fresh chopped garlic, ginger and chilies to taste

Process in food processor or with hand-held blender

Lemon syrup

This is a great recipe especially if you have a lemon tree.

1 cup lemon juice

1 cup Xylitol

Grated rind of 2 lemons (optional – adds a lovely zing)

1 t cream of tartar (optional)

2 t Epsom salts (optional)

Stir in double boiler until Xylitol has dissolved (a pot placed over a pot of boiling water on the stove).

Bottle and dilute to taste with water or soda water.

Use instead of tonic in a gin-and-tonic.

Baking powder substitute

3ml bicarbonate of soda with 2ml citric acid for every 5ml teaspoon of baking powder needed.

OR

5ml cream of tartar with 5 ml lemon juice.

Salt

If you enjoy salt, you can balance your sodium intake with extra potassium by adding an equal amount of potassium chloride and cream of tartar to your table salt (half salt, a quarter potassium, a quarter cream of tartar).