Firm, meaty halibut works well with all sorts of flavors. I love roasting it in one pan with two detoxifying wonders – Artichokes and Broccoli – for the perfect hormone-balancing dish.

Ingredients

Serves 2

300g (10 1/2 oz) tenderstem broccoli
360g (12 1/4 oz)halibut fillets
2 tablespoons capers
1 lemon, thinly sliced
a handful of fresh parsley, finely chopped
1 tablespoon finely chopped fresh tarragon
1 tablespoon finely chopped fresh chives

For the artichokes

1 x 400g (14oz) BPA-free tin of artichoke hearts, drained and halved.
2 garlic cloves, crushed
extra virgin olive oil
juice of 1 lemon
salt and pepper

Method

1. Preheat the oven to 200C/400F/gas mark 6.
2. Arrange the artichokes in an ovenproof pan with the garlic. Drizzle over a splash of oil, a squeeze of lemon juice and season with salt and pepper. Bake for 10mins.
3. Remove the pan from the oven, add the broccoli and halibut fillets and scatter the capers into the pan. Season well, then lay the lemon slices over the halibut and drizzle everything with a splash of oil.
4. Spoon any juices over the fish and broccoli before returning the pan to the oven. Bake for a further 15mins or until the fish is opaque and cooked through.
5. Before serving, sprinkle over the parsley, tarragon, and chives.
6. Serve with a mixed her salad or some cauliflower mash – recipes for which can be found in The Balance Plan

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I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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Ingredients

Serves 2

Bolognese

1 large onion
250g grass-fed lamb or beef mince
2 cloves garlic, crushed
1 large bay leaf
1 tbsp dried rosemary
1/4 tsp nutmeg
1/4 tsp cinnamon
1/4 tsp allspice
1/4 tsp sage
Ground black pepper to taste
2 tbsp. olive oil plus extra for drizzling
1 tsp salt
1 cups water
6 large ripe sweet tomatoes blanched and skinless

*If you don’t have the time to blanch and skin fresh tomatoes you can use one 400g tin of chopped tomatoes or passata instead.

Zoodles

3 Medium Courgettes

Method

Bolognese

1. Add olive oil to a saucepan and heat gently.
2. Add the chopped onion to the heated oil stirring gently with a wooden spoon till onion softens slightly and start to become golden brown.
3. Add the crushed garlic to the pan and stir.
4. Add the mince and stir to loosen and break up the mince until it is well separated.
5. Add the rest of the spices and salt and stir continuously over the heat until the mince starts to brown.
6. Add in the chopped tomatoes and allow to cook for 15 – 20 minutes.
7. Reduce heat to medium, add water and allow to simmer for 45 min stirring occasionally until the water has reduced.

Zoodles

1. Using a spiralizer, Spiralize the courgettes into a mixing bowl.
2. Add some boiling water to the mixing bowl and soak the zoodles for 5 mins before straining or stir fry in a pan with some olive oil for 3-5 min. You want to just soften the zoodles without over cooking them.
3. Toss the zoodles in olive oil, salt and pepper before serving.

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I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

diary-free Gluten-Free Sugar Free Sugar free farm

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Ingredients

Serves 2

1 tbsp olive oil
1 red onion, finely chopped
4 ripe tomatoes, blanched, skinned and chopped
1 tsp paprika
1tsp cinnamon
1tsp cumin
1 sweet potato, steamed and pureed
400g can of haricot or cannellini beans, drained and rinsed
Salt and black pepper

*If you don’t have the time to blanch and skin fresh tomatoes you can use one 400g tin of chopped tomatoes or passata instead. If you choose to use passata, you can skip step four below as the sauce will not need to be blended.

Method

1. Heat the olive oil in a large saucepan. Add the chopped onion and sauté over a medium heat for several minutes until the onion is softened and starting to caramelise.
2. Add the tomatoes, paprika, cinnamon, cumin, and season well with salt and black pepper.
3. Simmer for about 20 minutes until the tomatoes have reduced down into a thick sauce, add the sweet potato puree and if needed add more seasoning to taste. Remove from the heat and allow to cool slightly for a few minutes.
4. Purée the sauce in a blender and then return to the saucepan.
5. Add the beans and simmer for a few minutes to warm them through before serving.

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I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Breakfast Dairy free Gluten-Free Sugar Free Sugar free farm

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The cauliflower mash makes for a delicious alternative to processed, shop-bought sauces or creams, and is loaded with healthy fats, vitamin C, magnesium and potassium. However, the best thing about this dish is that it’s sugar-free – all the luscious flavour comes from natural herbs and spices, which are full of amazing phytonutrients.

Ingredients

Serves 6

Pulled Pork

2-2.5kg pork shoulder (preferably bone in), or pork neck
2tsp whole black peppercorns
3tsp whole fennel seeds
4tsp smoked paprika
3tsp sea salt
1tsp ground cumin
1tsp all spice
3tsp ground chilli
2 bay leaves
1tbsp coconut aminos
1 cup bone stock (any type is fine)
1/2 cup apple cider vinegar
3 tomatoes, chopped into quarters
2.5 cloves garlic, crushed
4 cups greens

Cauliflower Mash

1/2 head cauliflower, broken into small florets
2/3 cup coconut yoghurt
1 tablespoon coconut oil

Method

The night before:

1. Grind the fennel and peppercorns with a mortar and pestle (or blender). Add the salt and other spices, except for the bay leaves, and mix.
2. Rub the spice blend over the meat, rubbing well into the fatty bits. Really get your fingers into the meat, massaging it all over.
4. Place in the slow cooker insert, cover and place in the fridge for at least 2 hours (or overnight, for a stronger flavour).

In the morning:

1. Place the insert into the slow cooker and add the rest of the ingredients.
2. Cook on low for 8 hours or high for 4.

Before serving:

1. When the pork has 20 minutes to go, place the cauliflower, coconut yoghurt and coconut oil in a saucepan, season to taste with salt, then cook over low heat for 15-20 minutes.
2. Once cauliflower has softened mash with a potato masher until smooth.
3. Take the pork out of the slow cooker, place in a dish and use two forks to “pull” the meat apart into shreds.
4. Place the shreds back in the slow cooker for a further 20 minutes, with the sauce.
5. Continue cooking on a high heat, uncovered until heated through.
7. Steam your greens and serve.

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I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

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Ingredients

1 cup of blueberries, fresh or frozen
3 handful spinach
10-15 macadamia nuts, preferably soaked for 8 hours
1 cup coconut milk
½ cup water

Method

Purée all ingredients in a blender until smooth.
If smoothie is thicker than desired,
Add additional water or coconut milk.

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I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free Gluten-Free Smoothie Sugar Free

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I’m thrilled to return to ‘ASK Angelique’, the series that sees your wellness questions answered! We’ve already explored the rules on sugar in baby foods; now we’ll turn our attention to one popular table staple – tomato ketchup.

Here’s our question:

“Could you please give me a recipe for sugar-free ketchup or even a reduced sugar? I have made several home versions now from various websites and sources – my children have not liked these, and I tend to agree with them. I am desperate to move away from the Heinz types of sauces.” – Ashley

I’m delighted you asked, Ashley! Despite the popularity of ketchup and our #sugarfreeevolution, it seems even the organic options contain some form of added sugar. In my research I’ve found raw cane sugar, wheat syrup, glucose syrup, rice syrup…so many different sweetening options.

I’ll save my sweetener by sweetener analysis for another day, yet for now, I’ll say this: every form of sweetener primes our taste buds to demand more sugar. The more that’s in the bottle, the more we’re primed!

And it’s not just the sugar that causes me concern. All too often we find a high salt content and, at the cheapest end of the market, added processed ingredients. Why eat partially reconstituted tomato when you can eat the real thing?

Put simply, I’m with you Ashley! I don’t want to find these ingredients in my ketchup and I’d far rather make my own whenever possible.

You’ll find my favourite sugar-free tomato ketchup here.

I truly hope this recipe pleases your family. I’d love to hear what you think and if there’s anything I can do to give it a tweak for you.

Thanks again for your question, Ashley. Everyone, please feel welcome to add your thoughts and product discoveries in the comments. You can also submit your own ASK Angelique questions below, or send these by Email, Twitter, Instagram or Facebook using the hashtag #AskAngelique.

Stay up to date with all the conversation by joining my Health Tribe newsletter list.

Nourishing well wishes,

Angelique

Consult your doctor or health care practitioner for any health problems, and before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free Gluten-Free no added sugar Sugar Free

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Ingredients

1kg ripe tomatoes, blanched and skinned
2 carrots, chopped
2 tbsp olive oil
2 garlic cloves, minced
1 tsp sea salt
7 tbsp apple cider vinegar
1 bay leaf
¼ tsp cayenne pepper
¼ tsp all spice
120g oven dried/sunblush tomatoes, halved

Method

1. If you are making your own oven-dried tomatoes, preheat your oven to 180 degrees. If you’re using store-bought sunblush tomatoes, skip straight to step 3.
2. On a flat baking tray, evenly spread 120g of tomato halves, sprinkle with salt and a little pepper, and place in the oven to dry for around 20 minutes.
3. While the tomatoes are in the oven, gently pan-fry the garlic in olive oil for a couple of minutes.
4. Add your bay leaf and apple cider vinegar to the saucepan and stir for a minute.
5. Add the remaining ingredients, including the sunblush/oven dried tomatoes, and turn up the heat.
6. Once your saucepan starts to bubble, turn down the heat down and allow to simmer for around an hour.
7. Check for seasoning and adjust accordingly.
8. Remove from the heat, remove bay leaf and allow to cool.
9. Place the mixture into a blender and process until smooth.Store in the fridge until needed.

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I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free Gluten-Free no added sugar Sugar Free

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Ingredients

• 1 cup organic raw cashew nuts
• 1 Vanilla Pod or 1 Tbsp natural vanilla extract
• Pinch of sea salt
• Juice of a 1/4 lemon
• 3 Medjool pitted dates
• 1/4 – 1/2 cup water

Optional extras:

Lemon or orange zest

Method

1. Soak cashew nuts in 2 cups water for 3-4 hours.
2. Soak Medjool pitted dates in 1 cup water for 3-4 hours.
3. To a blender add the drained cashew nuts, and drained Medjool pitted dates
4. Cut vanilla pod down the middle length ways and scrape out seeds, add the scraped seeds to the blender (or the optional tbsp Vanilla Extract)
5. Add a pinch of sea salt to blender
6. Add lemon juice to blender.

Add any optional extras and start blending on a low speed, adding water gradually and increasing speed till mixture is thick and creamy and required thickness is achieved.

Serving suggestions:

Perfect served as an accompaniment to Angelique’s Apple Bake

I wish you good health!

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free Sugar Free

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Are you diary-free and craving ice cream? Make your own dairy-free ice cream!
No special equipment needed, just a blender and a freezer plus the extra bonus its also gluten-free, egg-free and sugar-free. Wow your guests, you will be surprised how easy it is to make and how good it tastes. Each flavour done in 5 easy steps….

Ingredients for Green Tea Machine

1 cup cashew nuts
1 cups water
1 tsp green tea powder
4/5 tbsp coconut nectar granules

Method

1. Transfer cashew nuts and water to a high powered blender and blend using a tamper

2. To blended mixture add green tea powder and coconut nectar and blend further till all ingredients are well mixed
(note: you want the mixture to be thick enough to coat the back of a spoon. Use more or less water if needed)

4. Pour into a freezerproof container or individual moulds and freeze for 2-3 hours

5. Remove from freezer 15 -20 minutes before you wish to eat it to allow the ice cream to soften slightly

Ingredients for Buzzy Bee Ice Cream

1 cup brazil nuts
1 cup water
2 tsp bee pollen
3 pitted (pre-soaked) dates
4/5 tbsp coconut nectar granules

Method

1. Transfer brazil nuts, dates and water to a high powered blender and blend using a tamper

2. To blended mixture add bee pollen and coconut nectar and blend further till all ingredients are well mixed
(note: you want the mixture to be thick enough to coat the back of a spoon. Use more or less water if needed)

4. Pour into a freezerproof container or individual moulds and freeze for 2-3 hours

5. Remove from freezer 15 -20 minutes before you wish to eat it to allow the ice cream to soften slightly

Serving suggestions:

Served both together topped with chopped walnuts and a drizzle of raw honey
Serve buzzy bee ice cream topped with chopped nuts and cinnamon

Please note:
Green tea powder and bee pollen can be very stimulating, don’t have too close to bed time.
If you are allergic to bees or any bee products do not use the bee pollen, substitute with berries
To make it easier to blend you can pre-soak the nuts in water, throw the water from the nuts off though and blend with fresh water

I wish you good health!

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free Gluten-Free Sugar Free Sweet Treat

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Perfect afternoon pick me up! The pink delight protein smoothie is gluten-free, dairy-free, egg-free, sugar-free, and vegan. Its delicious, nutritious and a good source of protein which will keep you feeling satisfied. Why not have try it for breakfast or a snack?

Ingredients

350ml coconut milk
2 tbsp chia seeds/ ground flaxseeds
1 tbsp almond butter
2 tbsp rice protein powder
3/4 cup mixed berries (fresh or frozen)

Optional:

2 tsp pro berry amla powder
A sprinkle of cinnamon powder
Use my delicious home made almond milk as your milk substitute

*you can use any milk substitute, nut butter and protein powder of choice*

Method

1. Add all ingredients to a high powered blender and blend well till thick and creamy

Serve immediately

I wish you good health!

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Dairy free Gluten-Free Nutritious Smoothie Sugar Free vegan

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