Jan 3rd: Baked Sweet Potatoes Topped With Crispy Kale shutterstock_261271997
MY CORE NUTRITIONAL PRINCIPLES
1. Eat anti-inflammatory, nutrient-dense whole foods
2. Choose local, organic and seasonal foods and support British food producers
3. Prepare most of your meals from scratch
4. Take care of your gut health
5. Avoid nutrient-poor, processed and ultra-processed foods – these foods have harmful and detrimental effects on the body.
I firmly believe there is no one-size-fits-all diet. Your genetics, your gut microbiome and your current health status all impact the types of food you will feel best eating at this stage in your life. Experiment to see what works for you. But don’t forget that what works best for you now may change in the future – be open to change and don’t get stuck in your ways.
What there can be no argument about is that we will all do better on an evolutionary appropriate diet and that is one that consists of real, whole foods. For the majority of human history we ate some combination of whole plant and animal foods, and it has only been in the last 150 years that we have begun to rely so much on processed and more recently ultra-processed foods.
With the rise in consumption of nutrient-poor, ultra-processed foods, we now find ourselves in the midst of the worst chronic disease epidemic humans have ever faced.
Jan 3rd: Baked Sweet Potatoes Topped With Crispy Kale
Serves 2
Ingredients:
•2 large sweet potatoes
•40g of butter or ghee
•2 handfuls of kale
•Handful of fresh chives and parsley, finely chopped
•2 cloves of garlic, finely chopped or crushed
•Salt and pepper to taste
Various Topping additions (optional):
•Spring onions, finely chopped
•Crispy bacon bits
•Guacamole
Method:
1.Preheat the oven to 180C, wash the sweet potatoes and pat dry, and place on a baking tray.
2.Melt the butter or ghee and brush over (you can also use olive or coconut oil if you prefer) and sprinkle over a little salt and pepper.
3.Bake until soft (cooking time depends how large the potato is: a medium to large sweet potato should take 45 minutes to an hour).
4.When the potatoes are nearly done, gently heat some ghee or oil in a frying pan and add the garlic and kale and cook for 4-5 minutes or until the kale starts to crisp up slightly.
5.Split the potatoes in half, and scoop out the potato. Be careful not to split the skins. Keep the potato flesh warm.
6.Place the skins back into the oven and cook for a further 8 minutes until the skin is nice and crispy.
7.Mix the potato flesh with the herbs and a little salt and pepper and add back into the skins.
8.Top the potatoes with the garlicky kale.
9.Put the potatoes back into the oven for 5 minutes to make sure everything is hot before serving.
10.Serve topped with the chopped spring onions or crispy bacon bits and a side of guacamole.
Jan 3rd: Baked Sweet Potatoes Topped With Crispy Kale shutterstock_261271997
MY CORE NUTRITIONAL PRINCIPLES
1. Eat anti-inflammatory, nutrient-dense whole foods
2. Choose local, organic and seasonal foods and support British food producers
3. Prepare most of your meals from scratch
4. Take care of your gut health
5. Avoid nutrient-poor, processed and ultra-processed foods – these foods have harmful and detrimental effects on the body.
I firmly believe there is no one-size-fits-all diet. Your genetics, your gut microbiome and your current health status all impact the types of food you will feel best eating at this stage in your life. Experiment to see what works for you. But don’t forget that what works best for you now may change in the future – be open to change and don’t get stuck in your ways.
What there can be no argument about is that we will all do better on an evolutionary appropriate diet and that is one that consists of real, whole foods. For the majority of human history we ate some combination of whole plant and animal foods, and it has only been in the last 150 years that we have begun to rely so much on processed and more recently ultra-processed foods.
With the rise in consumption of nutrient-poor, ultra-processed foods, we now find ourselves in the midst of the worst chronic disease epidemic humans have ever faced.
Jan 3rd: Baked Sweet Potatoes Topped With Crispy Kale
Serves 2
Ingredients:
•2 large sweet potatoes
•40g of butter or ghee
•2 handfuls of kale
•Handful of fresh chives and parsley, finely chopped
•2 cloves of garlic, finely chopped or crushed
•Salt and pepper to taste
Various Topping additions (optional):
•Spring onions, finely chopped
•Crispy bacon bits
•Guacamole
Method:
1.Preheat the oven to 180C, wash the sweet potatoes and pat dry, and place on a baking tray.
2.Melt the butter or ghee and brush over (you can also use olive or coconut oil if you prefer) and sprinkle over a little salt and pepper.
3.Bake until soft (cooking time depends how large the potato is: a medium to large sweet potato should take 45 minutes to an hour).
4.When the potatoes are nearly done, gently heat some ghee or oil in a frying pan and add the garlic and kale and cook for 4-5 minutes or until the kale starts to crisp up slightly.
5.Split the potatoes in half, and scoop out the potato. Be careful not to split the skins. Keep the potato flesh warm.
6.Place the skins back into the oven and cook for a further 8 minutes until the skin is nice and crispy.
7.Mix the potato flesh with the herbs and a little salt and pepper and add back into the skins.
8.Top the potatoes with the garlicky kale.
9.Put the potatoes back into the oven for 5 minutes to make sure everything is hot before serving.
10.Serve topped with the chopped spring onions or crispy bacon bits and a side of guacamole.