the hannah - amazon s3team+hannah+cookbook.pdfdc, ccn, dacbn, dibak clinic director, the natural...

the TeamHannaH

Cookbookeasy

recipes for a low carb

lifestyle

by Hannah Bradley & Pete Cohen

The Team Hannah Cookbook

2


No, not someone who can

knock you out with one

punch; or even someone

who can break your arm

the moment after you make

the wrong move. Hannah’s

opponent was one that sadly

too many people are facing.

Her opponent was CANCER.

In our first meeting, Hannah

was still dazed from the sucker

punch of the diagnosis. No

one expects that diagnosis,

let alone a beautiful 27 year

old. However dazed her spirit

was, the sparkle in her eyes

said “I want to win… and, I will

do whatever it takes to win.”

Hannah quickly learned that

the exclusive food of cancer

is sugar.

When I first met Hannah I knew that I was standing face to face with an

amazing fighter. I have looked into the eyes of world heavyweight boxing

champions, heavyweight wrestling champions, and have even put the

gloves on with MMA fighters as they were preparing to step into the octagon.

Hannah was a different type of fighter. one who was up against a much

more dangerous opponent.

Spartans, Chiefs, Generals

and others that understand

the art of war know that if

you can cut off the supply

lines to the enemy you can

eventually wear them out

and win. Hannah embraced

this strategy by incorporating

a sugar free/starch free

food plan. This diet would

feed her body, mind and

spirit and starve the cancer

into submission. Thankfully

this strategy has worked for

Hannah. The even better

news for all of us is that this

diet is good for blood sugar

regulation, body composition

and is consistent with the

way that our ancestors ate

thousands of years ago.

Foreword

After months of experimentation

and with the help of some

great chefs, Hannah has

learned to make delicious

and nutritious healthy meals.

This book is her contribution to

a healthier world. Incorporate

these delicious recipes into

your diet and you reap the

benefits for a lifetime.

Thanking Hannah for her

contribution to a healthier

world.

Robert A. Rakowski,

DC, CCN, DACbN, DIbAk

Clinic Director, The Natural

Medicine Center, Houston, TX

3


4

I met Hannah in April 2010

when I was a keynote speaker

in Croatia, and she was a

delegate at an international

conference. We became

good friends and it was not

long until we started a great

and happy relationship.

Hannah was a hard worker

and at that time was travelling

around the country with her

work. Her lifestyle was not that

great as she was a smoker, liked

the occasional drink and she

was not particularly interested

in food, especially cooking. I

enjoyed cooking for her, as I

wanted to make sure the food

she ate gave her the energy

and vitality she needed. by her

own admission, she only knew

how to cook two things.

our world took a dramatic

turn in February 2011 when,

out of the blue, Hannah

had a major seizure in the

middle of the night. She

My name is Pete Cohen and I have worked in the field of health, fitness and

weight loss for many years. I have always been a real foodie and enjoyed

cooking and being adventurous with food.

lost consciousness and was

rushed to hospital.

Hannah does not remember

much about the two months

that followed as she had

constant headaches and

a number of seizures. She

was diagnosed with a very

serious brain tumour called

Anaplastic Astrocytoma.

Hannah decided to have

surgery on the 1st of April

2011 and underwent a six

and a half hour operation.

She was awake for nearly

three hours of this operation.

The operation was a success

and they managed to

remove nearly all of the

tumour. We had to wait for

the results of the biopsy for a

few weeks and we remained

positive. However, the news

was not good and our world

was rocked once more

as the results showed a

Grade III tumour. Hannah’s

Introduction

bravery and resolve once

again rose up, as shortly after

this she started a six-week

course of radiotherapy. This

went well for the first few

weeks but was followed by

Hannah’s hair falling out

and bouts of tiredness and

lethargy. Six weeks after the

radiotherapy finished, Hannah

had another MRI to see what

was going on with the tumour,

once again more bad news,

as there were still remnants of

this aggressive tumour.

Hannah’s treatment options

are very limited and her life

expectancy for this type of

tumour is normally around

18 months. We found

an alternative treatment

in America with Doctor

burzynski. He has developed

a pioneering treatment,

which has been proven to

be very effective against

treating aggressive cancers,


5especially brain cancer,

without harming the body.

We managed to raise money

with the help of friends, family

and some incredible people

who heard of Hannah’s

situation and helped in the

fund raising.

The treatment has been really

effective and the tumour

has decreased. In addition

to the treatment, Hannah

made some radical lifestyle

changes after we went to see

the great Dr bob Rakowski

who kindly wrote the foreword

for this book. He did some

specific tests on Hannah

to analysis what was going

on in her body. one of his

major suggestions was to

cut out sugar from her diet

as he explained that sugar

is a substance that cancer

feeds on. In addition he

suggested cutting out wheat

and grains. Some people

would refer to this type of diet

as being low carbohydrate or

even ketogenic.

I had known of these and

similar approaches to eating

that people have used to help

them lose weight as I have

worked as a personal trainer

for many years. What I did

not realise was the long-term

impact of a low carbohydrate

diet, not just on weight loss,

but also on health, energy

and well-being.

I have known for years about

the benefits of a low carb diet

especially for weight loss. You

see, what actually happens

in our bodies as we cut back

on carbohydrates is that we

end up with lower levels of

a hormone called insulin. If

those levels of insulin come

down, then the body is able to

metabolize its fats or release

its fats for uses of fuel. When

insulin levels are high, the body

is always in a fat storing state.

For people who are serious

about losing weight, there’s

a need to restrict the

carbohydrates so that they can

begin to release the stored

fats. The reality now is that if you

want to live a long, healthy life

where you are less prone to

illness and sickness, then one

of the best lifestyle changes

you can make is to cut out

more carbs from the diet.

I believe that eating a low

carb diet is an incredibly

powerful life change that

people can make to not only

reduce the risk of diabetes

but also high blood pressure,

cancer and obesity.

After Hannah decided to follow

Dr Rakowski’s advice, she got

into cooking. This was one

of the biggest life changes I

have ever seen anyone make

because, quite simply, Hannah

hated cooking.

Hannah set out on a mission

to discover and find new

ways of cooking, and

we worked together and

experimented. The result of all

this has been this book.

We hope you enjoy these

recipes and they become a

part of your diet. Have a look

at the film we made about

our journey for Hannah to

become cancer free at

www.teamhannah.com

Pete Cohen


6


A note from Fabienne

Viner-Luzzato

“When Hannah came to see

me for the first time, she was

very honest and told me: I like

eating but I don’t like cooking.

You won’t get me passionate

about cooking, but if you

manage to show me what I

can do within consideration

of the list of ingredients that

form my diet and my tastes,

and if at the end of a few

sessions I can cook them, I will

be happy. Don’t expect too

much excitement from me in

the kitchen!

A few sessions after that, we

were exchanging recipes,

and she was sending me

pictures of what she’d created

in her kitchen during the

weekends! She was just loving

it! I wish her all the success

with her book, all the best,

luck, health, love, good food,

and happiness in her life.”

Find out more at www.home-

cookingbyfabienne.co.uk

7

Pete and I went on this journey

together. When we went out

everyone looked at us like

aliens when we refused bread!

Pete had cravings for sugar

and I had cravings for savoury

food - what a pair! I turned to

refried beans. This was sorted

out when we went home.

I’d had a bad relationship

with food since I was young,

putting on weight, losing it,

when I was under stress I

would skip meals or say I was

too busy to eat. on top of this I

couldn’t be more disinterested

in cooking – that was all about

to change…

Pete set me up cooking

lessons! This is where I met

Fabienne, who was just

amazing. She not only was

interested in the diet, but an

inspirational teacher.

I changed my diet drastically overnight. This was hard, not only were we

in the fattest state in America, but we had to hunt for foods without sugar!

I cannot thank her enough

and she opened another

world to me, I believe I have

found my true calling.

I decided to write this book to

show that anyone can cook.

ok I am not Fabienne, but if

you follow these simple steps

you will have some basic low

carb/sugar recipes even you

could cook!

This book will open your eyes to

how easy it is to cut the carbs

and still eat “normally”. I now

believe that dieting is stupid,

counting calories the same.

Low carb is the way forward.

Acknowledgements

Fabienne, Dr bob, Dr burzynski,

Chef Adam Tapia and

everyone who donated

recipes, to people who let

me try them out on them,

Judith & David Cohen for

supporting this project by

letting us photograph in their

house and for turning low

carb too!

How it began...

check out some of these recipes and feel great

8


9

There are a number of recipes

that have dairy products in

them and, if you are lactose

intolerant, then these might be

ones you need to avoid.

We also recommend that you

use a decent blender for some

of the dishes. We use a Vitamix.

They are expensive, but they

are incredible, and can be

used for just about anything.

We also use something

called a Spiralizer. They

are pretty cheap and

are amazing at turning

vegetables, like courgettes,

into spaghetti shapes.

We would also recommend

that, where ever possible,

you pick the best quality food

you can get for these recipes.

This includes fresh and

organic, if possible. As far

as meat is concerned, we

recommend organic and

ideally grass-fed animals.

The recipes in this book are delicious, healthy and simple

to cook. Here are a few pointers that will help you, and

your body, get the most from your low carb lifestyle.

You will see that there are no

calorie contents or other food

measurements. You might

think that some of the recipes

have a high fat content, but

if you are going to follow a

low carb diet then eating a

higher fat content is not going

to affect you, especially if you

eat when you are physically

hungry and eat slowly to

really enjoy the food.

If you are someone who is

looking to lose weight and eat

the recipes in this book, then

I highly recommend that you

cut out most carbohydrates,

apart from most vegetables,

to get maximum benefits.

If you want more information

about this type of diet then

please visit Pete’s blog at

www.weightlossguru.com/blog

Eat well!

Contents

breakfast 10

bread & Pastry 16

Starters 20

Salads 24

Vegetables & sides 30

Dips & sauces 38

Mains 44

Desserts 70

Treats 76

serves

At-a-glance iconsThese icons should help you plan your meals in advance.

freezable

10


They say that breakfast is the most important meal of

the day and I could not agree more. Did you know

that it’s called breakfast because we are breaking

the fast of having not eaten for long time?

Before I became ill I would often go without

breakfast, but now I just can’t function without it.

For many people, having breakfast without cereal

and toast might seem impossible, but not any more.

Try some of my delicious and nutritious breakfasts.

Breakfast


Ingredients70g flaked almonds

70g pecans

½ banana - optional

¼ tsp nutmeg

Pinch of salt

100ml coconut milk,

plus more to taste

Berries to serve

Grainless ‘porridge’

This is a fantastic alternative to porridge and amazing hot or

cold. You can vary the nuts, and I like to use coconut milk

for a creamy taste.

Place all ingredients in a blender or food processor and blend

until the porridge is the consistency you like - chunky or fine.

Warm the mixture in a pan until hot and then add the berries

and more coconut milk to taste

Breakfast 112 people

Breakfast

Ingredients2 eggs

125g ricotta cheese

30g whey protein - available

from health food shops

½ tsp baking powder

½ tsp fresh grated ginger or

1 tsp dried

Ginger and proteinAmerican-style pancakes

If you want a flavoursome change to your breakfast then

give these yummy pancakes a try.

Makes around 10 pancakes. Any left over mixture will last

3-4 days in the fridge

Place a non-stick pan over a medium heat

Blend the ingredients in a blender or bowl

Drop, one tbsp at a time, into the pan. When they start to

bubble flip them over and cook the other side

Serve with butter, bacon, fresh berries - anything that takes

your fancy!

12


4 people


Ingredients6 organic eggs

1 tsp coconut oil

400g baby spinach

Chopped basil

Chopped parsley

Baby spinach frittata

Try this; it will certainly set you up for the day. Save any

leftovers and have this tasty frittata cold for lunch.

Preheat the grill to around 200C

Heat coconut oil in a deep, oven-proof frying pan

Wash the spinach and squeeze out water, then wilt it in the pan

and add the herbs

Pour over the eggs evenly

Allow to cook until the sides are like an omelette then put

under the grill

Grill for 10 minutes until well risen and golden brown

Cut into slices and serve

Breakfast 132-3 people

Breakfast

Ingredients2 leeks

4 eggs

Smoked salmon

Splash of vinegar

Wholegrain mustard

Olive oil

Salt & pepper

Grilled leeks with poachedegg and smoked salmon

A deliciously easy, indulgent breakfast and makes a great

lunch or dinner. Use as much smoked salmon as you want!

Top and tail the leeks, cut lengthways and wash

Heat a griddle pan until smoking hot. Brush leeks on both sides

with olive oil and place cut side down in the pan. Allow to

brown, then turn

Meanwhile bring a large pan of water to the boil and add a

splash of vinegar

Poach an egg – easy! Crack into a cup, whisk the water and

drop the egg in, repeat quickly with the rest of the eggs. Poach

not boil for 3-4 minutes

Plate the leeks, then add smoked salmon and top with a little

wholegrain mustard. Place the eggs on top and serve

14


2 people


Ingredients260g ground almonds

½ tsp baking soda

¼ tsp salt

½ tsp dried marjoram

2 eggs

130ml sour cream

30g melted butter

130g grated Cheddar

70g grated mozzarella

Savoury cheesy muffins

You can keep these in the fridge - they’re great for breakfast

on the run! Can be used anytime of the day as a snack.

Preheat oven to 180C. Place cupcake papers in a regular

12-hole muffin tray

Mix together ground almonds and dry ingredients

In a separate bowl, beat the eggs lightly and then mix in the

sour cream and butter

Add liquid mixture to the almond mixture. If the batter seems

too thick add a tablespoon of water

Add cheese and stir until evenly distributed

Spoon mixture into muffin cups, filling each 3/4 full

Bake for five minutes

Turn oven down to 150C and bake for about 20 minutes more

or until golden. Allow to cool and serve with butter

Breakfast 154-6 people

16


One of my biggest achievements in changing

my diet was finding ways to make breads

and pastries. I have always loved these and

finding a healthier alternative became a real

mission. After many experiments I came up with

some real winners. My favourite is the cake bread.

Bread & Pastry

Bread & Pastry 17


4-6 people

Ingredients125g butter

2 eggs

100g ground almonds

125g flaked almonds

Salt & pepper

Simple pastry

This makes two pastry cases - I use one for savoury and

one for sweet. Always let them cool before filling (see ideas

for quiche on page 68, and key lime pie page 71). Delicious

hot or cold.

Mix all the ingredients in a large bowl

Press into a 23cm by 23cm square tin

Bake at 200C until golden, about 15-20 minutes

Nut bread

These little ‘nut bread rolls’ are a great substitute for bread,

for dipping in soup, a handy snack between meals or an

accompaniment to main dishes. This makes around 15

biscuits, which will keep well in the larder for around a week.

Mix all the ingredients together, then roll into approx. 5cm balls

Bake for 15 minutes at 180C, turning once

Ingredients125g butter

200g ground almonds

75g flaked almonds

50g poppy seeds

2 eggs

Salt & pepper

4-6 people

Bread & Pastry

Bread & Pastry18



15g baking powder

150g soft goats cheese, cut

into small pieces

80g black olives, roughly

chopped

4 sprigs of rosemary, roughly

chopped

1 red chilli

4 free-range eggs

150ml olive oil

100ml goats milk/raw milk

50ml double cream

1 tsp salt

Pinch freshly-ground black

pepper

French cake bread

Savoury cakes are very popular in France. They are super-

simple to make and can be adapted to use whatever

leftovers you have in your fridge – just follow the basic

batter recipe and get creative with the fillings!

Preheat the oven to 180C and line a 500g loaf tin with

baking paper

In a bowl, mix together the ground almonds, baking powder,

goats cheese, olives, chilli and rosemary

In a separate bowl, whisk the eggs until fluffy and pale in colour

Gradually whisk in the oil, milk and double cream. Season with

the salt and freshly ground black pepper

Fold the ground almonds mixture into the whisked eggs. Try not

to overbeat as this will make the end result tough (it’s better to

under mix)

Pour the batter into the prepared tin

Bake for 30-40 minutes or until a metal skewer inserted in the

centre comes out clean

Leave in the tin to cool

Bread & Pastry 19


2-4 people

20


Start your meals with some of my simple but tasty starters.

They might even make a meal on their own.

Starters

Starters 21


2 people

Ingredients2 cans coconut milk

200g organic spinach

2 tbsp coconut oil

2 tsp homemade thai green

curry paste (see page 40)

1 tbsp butter

Coconut and spinach soup

This was the first soup I ever made. A simple, easy soup

packed with fresh Thai-influenced flavours.

In a blender puree the coconut milk with spinach until smooth

Melt butter in a large pan, add thai green curry paste and fry

for about two minutes

Add the spinach mix and bring to the boil, season to taste

and serve

2 people

Starters

Ingredients4 large flat mushrooms

8 slices halloumi

1 tbsp wholegrain mustard

2 tbsp Worcestershire Sauce

2 tbsp olive oil

2 garlic cloves, crushed

½ tsp paprika

Spicy halloumi mushrooms

A delicious starter or lunch for two – serve with any salad

you want!

Preheat oven to 180C

In a large bowl mix together the mustard, Worcestershire

Sauce, oil, garlic and paprika. Coat the mushrooms in this

marinade evenly

Place mushrooms on a baking tray with halloumi on top

Bake for about 15 minutes or until cheese is melted

22


Ingredients1 white onion

200g mushrooms

2 cloves garlic

Butter

Chopped fresh thyme

200g chicken livers

75ml double cream

Chicken liver pâté

This is an old favourite of mine, from my great friend Liz.

Make this pâté in advance and keep it in the fridge – it will

stay fresh for about a week.

Fry onion, mushrooms and garlic in butter with fresh thyme

Add chicken livers and fry until medium cooked

Add cream and season

Pop into blender and whiz

Divide mixture between four ramekins. Pour melted butter

over the top

Allow to cool and place in fridge

Starters 23


4 people

24


Did you know that the Romans and ancient Greeks

ate mixed green salads? If that was good enough

for them, then they have to be good enough for us.

I’ve really tried to do something different with my

salads and I hope you enjoy them.

Salads


Ingredients10 tbsp homemade mayo

(see page 39)

2 tsp agave nectar

1 large broccoli head,

washed, raw and chopped

into small florets

5 slices crispy fried bacon

50g pine nuts

20g blueberries

Broccoli, berry and bacon salad

This salad is super nutritious and couldn’t be easier - throw

everything together and enjoy!

Mix the mayo and nectar together in a bowl

In a large bowl mix the broccoli, bacon, pine nuts and

blueberries, pour the dressing over and serve

Salads 252 people

Salads

Ingredients6 pieces smoked salmon

10 strawberries, halved

2 handfuls of rocket

1 lemon

Strawberry and smokedsalmon salad

You wouldn’t think these two go together but trust me they

do and are divine. How about doubling the ingredients and

serving it on a big platter so everyone can dig in?

Arrange on a plate with smoked salmon on the bottom, rocket

on top and strawberries around the edge. Squeeze lemon

around the outside

26


2 people


Salads 27

Salads

Ingredients1 cucumber

5 spring onions

1 chilli, to taste

Olive oil

Balsamic vinegar

Chopped mint

Chopped coriander

Refreshing summer salad

This salad is packed with light fresh flavours, is a great main

meal and is ideal for sharing. Just put it on the table and let

everyone help themselves.

Mix ingredients together in a bowl – add herbs before serving

28


2 people


Salads 29

Ingredients1 large tomato

½ cucumber

½ red pepper

½ yellow pepper

1 red onion

10g mint

30g coriander

30g flat parsley

Tabouleh

I have come up with my own take on this traditional Arab

salad. Often served as part of a mezze in the Arab world,

it has become a popular dish in Western cultures.

What you need to know about this dish is two words - chop,

chop, chop and small, small, small!

2 people

30


I have become a massive fan of vegetables and

realise how important they are for health and

well-being, especially anything that’s green. You will

see in this section that you can make spaghetti out

of a courgette, and a pizza base out of cauliflower.

Crazy but true!

Vegetables & sides


Ingredients130ml double cream

100g grated Cheddar cheese

¼ tsp Dijon mustard

100g cauliflower

100g broccoli

Cauliflower and broccolicheese

Forget macaroni cheese try this dish, it is a winter warmer

and a great comfort dish. Remember when you follow a

low carb diet, eating food with high fat is not going to be

a problem.

On the lowest heat, warm the cream to just below simmering

Meanwhile, steam the broccoli and cauliflower for approx.

10 minutes

Whisk in one tablespoon of cheese at a time to the cream,

allowing each to melt before adding the next

Whisk in the Dijon mustard

Poor over the steamed broccoli and cauliflower in a baking

dish and grill for five minutes. Add cheese on top if you wish!

Vegetables 314 people

Vegetables

Ingredients1 aubergine

2 courgettes

1 yellow pepper

1 red pepper

10 baby tomatoes

10 button mushrooms

Olive oil

Simple roasted veg

Have some fun with all the veggies you have left over. Make

sure your oven is super hot and you’ll have a delicious dish to

serve up. Roasting is a great way to make veg taste delicious.

Heat the oven to 180C

Chop all veg, leaving them quite chunky and tip into roasting

tin. Drizzle with olive oil

Pop in the oven for 30-40 minutes - simple

32


2 people


2 people

Vegetables 33

Ingredients2 courgettes

Courgette spaghetti

When you go low carb there is an alternative to spaghetti

that comes in the form of a courgette. To make this happen

you need to buy a cool little kitchen gadget, called a

Spirelli. You can use it for other vegetables like cucumber

and carrots.

Place the courgette one at a time into the Spirelli and twist

Once you have completed this you can blanch or just

serve cold

Vegetables

Ingredients1 onion, sliced

400g spinach

50g raisins

50g pine nuts

Salt & pepper

Fruity spinach

Popeye knew the health benefits of spinach because it is

full of the essential mineral, iron. Give the dish a try, to give

spinach a fruity favour.

Fry onions, add spinach and fry until soft

Meanwhile soak the raisins in boiling water, then drain

Add the raisins and pine nuts to the spinach and fry for another

five minutes

34


2 people

Ingredients1 head of cauliflower

Cauliflower rice

Rice was always my comfort food before I changed my diet.

I never would have believed that cauliflower could be an

alternative. It might not be the same but it really works and I

would not even be tempted by rice again.

Cut into large florets. Steam or boil the cauliflower until still firm

Place florets into a food processor using a grating blade and

pulse until fine ‘grains’ not mush!

Vegetables 35


2 people

Vegetables36


Ingredients1 large aubergine, washed,

skin on, chopped into bite

size pieces

1 onion, finely chopped

2 tsp ginger paste

2 cloves garlic, chopped

2 tsp curry powder

1 tsp cumin

1 tsp chilli powder/flakes

1 tsp turmeric

Bunch fresh coriander,

chopped

1 cup olive or vegetable oil

Aubergine curry

If you’re a fan of Indian food this not only tastes yummy but

also is easy to make. It makes a tasty main course for two,

or why not serve it as a side dish to Spicy Lamb Curry (see

page 60).

Heat oil in frying pan, add the onion and fry until translucent

Add curry powder, cumin, chilli powder, turmeric, ginger paste

and garlic. Fry for two minutes

Meanwhile chop the aubergine and add to the pan (don’t

leave the aubergine chopped for long as it will go brown)

Simmer for 20-30 minutes or until the aubergine is soft

Drain off as much oil as you can. Serve immediately with

chopped coriander

2 people

Ingredients1 large aubergine

Splash of olive oil

Pinch of salt

Aubergine crisps

If you are looking for a handy snack that has a crunch then

bake these, great with humous

Wash and slice aubergine. Pre-heat oven to 200C

Place aubergine in a large ovenproof dish and lightly cover

with olive oil. Sprinkle with a touch of salt

Place in the oven for 15-25 minutes, turning after 15 minutes

The aubergine should be crisp and very brown. Enjoy!

Vegetables 37


2-4 people

38


It’s often the dips, dressings and sauces that

bring dishes to life. I have included some of my

favourites in this section for you to try and enjoy.

Dips & sauces

Ingredients1 whole egg or 2 egg yolks

(at room temperature)

3 tbsp cider vinegar

1 tsp Dijon mustard

Pinch paprika

230ml olive oil

Salt & pepper to taste

Homemade mayonnaise

If you have never tried to make mayonnaise why not give it a

go. I found it a bit challenging to get it right but with practice

you will master it.

Combine egg, cider vinegar, mustard and paprika. Whisk

together either by hand or using an electric whisk

Add the oil slowly until it is all gone

Should the mixture start to separate, add one teaspoon

of water

Season to taste

Will keep in the fridge in a tight lidded jar for 4-5 days

Not for pregnant or breastfeeding ladies

Dips & sauces 39


makes 1 cup

Dips & sauces


90g grated Cheddar cheese

¼ tsp Dijon mustard

Simple cheese sauce

The name is in the title, easy to do and is a great addition to

many dishes - such as fish, pork or vegetables.

Simmer the cream in a medium sized pan

Whisk in one spoonful of cheese at a time

Once the cheese has melted, add the mustard

40


2 people

Dips & sauces

Ingredients2 garlic cloves

2 tsp ginger root

1 chilli

Handful coriander, roughly

chopped

Handful basil, roughly

chopped

Juice and zest of 1 lime

1 fresh lime leaf

½ tsp fish sauce

Agave nectar

Thai green curry paste

If you can’t get your hands on fresh lime leaves please

do not use dried, just omit them from the recipe.

Whiz into a wet mixture, then taste and adjust as necessary.

You may want to make a batch and freeze in individual bags

4 people

Ingredients1 tin chick peas

100g crème fraiche

2 tbsp harrisa paste

1 clove garlic

Olive oil

Spicy humous

Did you know that chickpeas are a good source of protein

and dietary fibre? So if you have never tried making your

own then follow this easy recipe. I like to give my dish a bit

of a kick with some harrisa paste. Instead of bread sticks use

cucumber and courgette sticks.

Blitz in a blender and it is done!

Dips & sauces 41


4 people

Ingredients80g pine nuts

Approx 400ml olive oil

1 fennel bulb

3 garlic cloves

Approx two handfuls basil

Fennel pesto

There are many times I have looked at a fennel bulb in the

supermarket and just walked past because I just did not

know what to do with this odd looking vegetable. Times have

changed and now I know, this has become one of

my favourites.

Chop the fennel bulb and basil into chunks

Blitz all ingredients together, slowly adding olive oil

Blend until smooth (you may have to scrape the sides)

Add salt and pepper to taste

Maybe heat and serve with courgette spaghetti (see page 33)

Dips & sauces4 people

Dips & sauces

Ingredients100g pitted, drained black

olives

2 garlic cloves, peeled

2 tbsp lemon juice

Black olive tapenade

This takes minutes to prepare. It can be used as a handy

snack, or to stuff chicken or pork. It will keep in the fridge for

about five days.

Blend all together in a blender or food processor

Transfer into an airtight container and put in the fridge

42


2 people

Dips & sauces

Ingredients2 large ripe avocados,

stoned and peeled

1 spring onion, trimmed and

chopped

½ red chilli, deseeded

1 garlic clove, peeled

Handful of fresh chopped

coriander

Juice of 2 limes

Guacamole dip

As far as super foods go they don’t get much more super

than avocados, full of great essential fats. A great way of

eating them is guacamole. This will last for a few days if

kept in the fridge.

Place all ingredients in food processor and blend until smooth

4 people

Dips & sauces 43


44


I once again experimented with all of the dishes

in this section to come up with great, healthy

and filling dishes. You will see that none of them

contain potatoes, rice or pasta. They are just not

needed. You have to give them a go, especially

my cauliflower pizza. It’s better than yummy.

Mains

Mains Beef 45


Ingredients400g steak

1 tsp paprika

1 red onion, chopped

2 cloves garlic

Zest 1 lime

Olive oil

200g button mushrooms

30ml sour cream

20ml double cream

Handful parsley

Beef stroganoff

This dish originates from Russia and is now popular all over

the world, try my take on it.

Cut the beef into cubes about a centimetre square

Marinade beef in paprika, lime zest, salt and pepper for at

least one hour

Heat coconut oil in a large frying pan over a medium heat.

Fry the onion and garlic

Add in the mushrooms and fry until golden brown

Stir in beef, turn until golden brown

Remove from heat, stir in sour cream, double cream and

parsley then serve with cauliflower rice (see page 35)

4 people

Mains Beef

Traditional beef ragu sauce

This will give you a rich and yummy ‘pasta’ sauce. I like to

serve it with Courgette Spaghetti (see page 33).

Heat a heavy bottomed pan, then fry onion in the olive oil for a

few minutes. Add the garlic and fry, do not burn

Add the beef mince and allow to break down and cook

through

Once meat is brown add tinned tomatoes, stock, tomato

puree and cayenne pepper. Allow to simmer for 20 minutes

Now add olives, Parmesan and mozzarella and simmer for

another 20 minutes

Add spinach and allow to wilt. Serve straight away

46


Ingredients½ red onion

Splash of olive oil

2 cloves garlic, squashed

or paste

1 tin tomatoes

2 tsp non-sugar stock

2 tbsp tomato puree

Pinch of cayenne pepper

Black olives

80g Parmesan cheese

2 balls buffalo mozzarella

250g spinach

500g beef mince

4 people

Mains Beef 47


Ingredients2 ribeye/fillet steaks

2 tbsp fennel seeds

1 lemon, zested and juiced

1 tsp dried mint

Fennel and lemon steak

These three blended together form a wonderful burst of

flavour for your steak. I like to serve this with salad.

Combine all ingredients in a bowl, leave to marinade for

at least an hour

Remove from the fridge 30 minutes before cooking

Heat a griddle pan and cook to your liking

2 people

Ingredients500g organic beef mince

200g tin chopped tomatoes

50g fresh runner beans

30g olives, pitted and sliced

1 red onion

4 tbsp ground hazelnuts

100g cheese

1 clove garlic

Handful fresh marjoram and

coriander

Beefier bake

This is a recipe I put together from the fridge and store

cupboard and it turned out to please. You can use lamb

instead of beef or leave the meat out all together and enjoy

this as a veggie dish.

Pre-heat the grill to medium

Chop and fry onion until slightly brown and then add garlic

Meanwhile blanch the runner beans

Fry the beef mince until brown with the onions and garlic then

add tomatoes. Allow to simmer for 10 minutes

Add the olives to mix

Transfer everything to a baking dish. Sprinkle over cheese and

hazelnuts

Bake in the oven at 200C for 15 minutes or until the cheese is

melted

Mains Beef48


4 people

Mains Beef 49


Ingredients500g organic beef mince


300ml non-sugar stock

1 onion

1 red pepper

2 cloves garlic

1 tsp harrisa paste or 2 red

chilies

1 tsp paprika

1 tsp ground cumin

½ tsp dried marjoram

2 tbsp tomato puree

1 tin kidney beans

Chili con carne

This was first documented in 1519, we have come a long way

since then. Try my take on this ancient dish. Serve with ‘nut

bread rolls’ (see page 17) or cauliflower rice (see page 35).

Fry onion and pepper then add to garlic. Once they have

browned add mince

Add stock, let it reduce, then add chopped tomatoes

Add all the herbs

Add the rest of the ingredients

Let it simmer for around 30 minutes and serve

4 people

Mains Chicken50


Thai green chicken curry

A wonderful fragrant and creamy curry, which will impress

your friends and family. This is another one pot dish – so less

washing up! I like to serve this curry with cauliflower rice (see

page 35)

Fry off onion and paste, once onions are starting to turn

transparent add garlic, ginger and chillies. Allow to simmer

Add in the stock, lemongrass and lime

Bring to the boil. Turn heat down, add lime leaves and

coconut milk

Slice chicken into small cubes, add to pot and simmer for

approx 40 minutes

Just before serving add the peanut butter and French beans

You may want to add some Agave nectar to taste

4 people

IngredientsThai green curry paste (see

page 40)

2 small green chilies

Small ginger root, grated

2 cloves garlic

1 large onion, sliced

1 lime, cut in half

300ml vegetable, non- sugar

stock

1 stick lemongrass

2 lime leaves, dry is fine

1 tin coconut milk

2/3 chicken breasts

2 tsp natural peanut butter

Handful French beans

Salt & pepper


Mains Chicken 51

Ingredients4 chicken thighs

1 red onion, sliced


400g tin mixed beans

1 tsp dried oregano

1 tsp dried coriander

2 tsp balsamic vinegar

Salt & pepper

One-pan chicken withmixed beans

A quick, hearty, healthy meal - and all cooked in one pot!

Heat a pan and fry chicken, skin side down, until golden. Turn

over and fry for another five minutes, then add onion

Fry for five minutes, then add everything else!

Cover and simmer for 10-15 minutes until piping hot and

chicken is cooked through

Serve immediately

Mains Chicken52


2 people


Mains Chicken 53

Ingredients2 chicken breasts, pounded

to 6mm

50g Parmesan cheese

Handful fresh basil

1 tsp garlic salt

1 tsp paprika

2 eggs

Pepper

2 tsp coconut oil

Parmesan chicken

You may not think that Parmesan and chicken would go

together but trust me they do in this delicious recipe. This can

be served with any of the salads and vegetable sides.

Slice each chicken breast into four

Chop basil, combine with Parmesan, garlic salt, paprika and

pepper on a plate

Crack the eggs and whisk, pour onto a separate plate

Dip the chicken first in the eggs and then in the Parmesan mix

Melt the coconut oil in a large frying pan over a low heat (the

cheese will burn if it is too hot). Cook for about five minutes

each side or until cooked through

2 people

Mains Pork54


Toad without the hole

This a modern twist on Toad in the Hole, a real comfort food

without the carbs.


Fry off the onions and peppers. Add the sausages and cook

until brown on the outside

Meanwhile whisk the eggs and add cheese, combine in a

casserole dish with the sausages, onion and peppers, or leeks

Bake for around 30-45 minutes until the sausages are cooked

through

Ingredients500g of butcher quality

sausages, with no wheat and

no sugar

1 red pepper or 1 leek

1 red onion

8 eggs

120g grated Cheddar

cheese

110g grated Swiss cheese

3-4 people


Mains Pork 55

Mains Pork

Parma ham and spinach pizza

How could there be a low carb pizza? Believe me there can,

it’s all about the cauliflower. It can take a little refining but it is

well worth it.


Combine the egg, Cheddar, thyme and garlic with cauliflower

rice in a large bowl. Mix well

Line a baking tray with baking paper, then use a spatula to

spread the cauliflower mixture onto the tray in a circle. Bake for

around 15 minutes

Take out of the oven and arrange the toppings. Place back in

the oven and heat until mozzarella bubbles

56


2-3 people

Ingredients for baseCauliflower rice (see page 35)

1 large egg

130g Cheddar cheese,

grated

1 tsp dried thyme

1 clove garlic, crushed

Roughly chopped fresh

coriander

Ingredients for topping8 slices of Parma ham

2 handfuls of baby tomatoes,

halved

6 slices of mozzarella

Mains Pork 57


Ingredients1 large white onion, chopped

2 cloves garlic

400g bacon

3 eggs

75ml double cream

50g Parmesan

2 spiralized courgettes (see

page 33)

Courgette and baconcarbonara

Most people have a Carbonara recipe but try this for

a change.

Fry onion on a low heat until transparent

Add garlic and bacon

Whilst this is frying, crack three eggs into a bowl. Whisk in

double cream and Parmesan

Turn heat down and add egg mixture to bacon mix

Add the spiralized courgette and serve

2 people

Mains Pork

Pork chump steak andmarinade

This zingy and zesty marinade brings this plain meat to life.

If chump is not available this recipe will work with any other

pork steak. It’s also great for BBQs.

Mix marinade ingredients together in a glass bowl and add

steaks. Make sure the steaks are covered and leave for at least

one hour

Heat a griddle pan and fry until cooked through

Serve with salad

58


2 people

Ingredients2 pork steaks

2 tsp fresh ginger

½ tsp garlic salt

½ tsp all spice

Zest 1 lemon

Mains Pork 59


Mains Lamb

Spicy lamb curry

This curry is based loosely on a korari, which is a style

of cooking rather than a traditional recipe. So the curry

house versions can vary considerably from restaurant to

restaurant. This is my take on it and although there are a lot

of ingredients it is really simple. I serve this with my cauliflower

rice (see page 35).

Pour a little oil into a large plan. Heat and add panch puren

seeds until they crackle and sizzle, reduce heat and add

onion. Cook the onion until brown

Meanwhile make a paste out of ginger puree, garlic, curry

powder, turmeric, chili powder and a little water (I use a small

blender but you could use a pestle and mortar.) Add to the

pan and fry for a couple of minutes

Add the lamb and peppers

Mix the chopped tomatoes, tomato puree and water/stock in

a jug. Add to the pan, turn up the heat and leave to simmer

for 20 minutes, stirring occasionally

Finally sprinkle in the garam masala, stir well. Garnish with

chopped fresh coriander leaves and serve

60


4 people

Ingredients600g diced lean lamb steak

200ml water or non-sugar

lamb stock

1 large white onion, finely

chopped

2 tsp ginger puree

2 cloves garlic

1 tsp turmeric

4 tsp mild curry powder

1 tsp chilli powder

3 tsp garam masala

1 tsp whole panch puren

seeds

2 red peppers, chopped into

large slices

Half a tin of chopped

tomatoes

1 tbsp tomato puree

Roughly chopped fresh

coriander

Mains Lamb 61


Mains Lamb

Lamb steak with an oliveand herb crust

This lamb dish has a distinctive nutty taste, wonderful with

any green vegetables.

Preheat the oven to 180C

Blend the olives and walnuts until well combined

Season the lamb to taste

Heat the oil in a pan over a medium heat. Add the lamb and

sear, turning until brown on all sides

Transfer the lamb to a baking tray and spoon over the olive

and ground walnuts, pressing down so it forms an even layer.

Bake for 8-10 minutes (for medium). Remove from the oven

and set aside to rest for 10 minutes

Serve with green veg and lay the lamb on top

62


2 people

Ingredients2 tbsp black olives, stones

removed

2 tbsp ground walnuts

250g lamb steak

1 tbsp olive oil

Salt & pepper


Ingredients300g jumbo king prawns,

shells on

½ fresh red chilli, seeds in

2 tsp olive oil

2 tsp soy sauce

2 cloves garlic

1 tsp fresh root ginger, grated

½ tsp ground cumin

1 lime, zested and sliced

Chilli prawn salad

This is a meal that you can prepare in minutes, it’s fresh and

the chilies give it a kick. Delicious with rocket and homemade

mayo with garlic.

Mix marinade (everything but the prawns and lime) together

Add the prawns, rubbing the marinade in to them and leave

until you are ready to cook

Barbecue on skewers for about 2-3 minutes each side or pan

fry on a hot griddle for about the same time. Either way prawns

should be pink all the way through

Decorate with sliced lime

Mains Fish 632 people

Mains Fish64


Fish fingers

These alternatives to fish fingers are incredible, you won’t

believe it but they taste so much better than the real thing.

You can cook this in the oven if you do not like frying.

You can also use chicken breasts instead of the plaice.

Chop the plaice into strips

Combine hazelnuts, salt and pepper

Dip plaice in egg, then hazelnut mixture

Find a large pan deep enough to deep fry. Heat oil

Deep-fry each one until cooked through

4 people

Ingredients450g plaice

1 egg, beaten

Ground hazelnuts

Groundnut oil

Salt & pepper


Mains Fish 65

Ingredients1 tin tuna

2 celery sticks

¼ red onion, chopped

1 tsp homemade mayo

(see page 39)

100g blueberries

Blueberry and tuna salad

Every now and then I get hungry for a big salad and this is

why I came up with this one. I know what you are thinking...

can tuna and blueberries really be a match? They can

and I challenge you to try it for yourself.

Mix it all together in a bowl – simple

2 people

Mains Fish66


Smoked haddock omelette

A good friend of mine, chef Adam Tapia, taught me how

to make this dish. It’s a wonderful lunch – or breakfast!

Bring milk and water to boil in saucepan

Take milk off of the heat and add the haddock

In a bowl crack eggs, whisk until smooth then add a pinch of salt

After approximately five minutes remove haddock and peel off

skin (it should come off easily, otherwise place back in milk for

a couple of minutes)

In a medium to hot pan add olive oil and baby spinach. Cook

till lightly wilted (about 30 seconds)

Add eggs and flaked haddock into the same pan as the spinach

and move gently until the egg is nearly cooked, flip in half

Leave for a few seconds in the pan to set shape of omelette,

then gently turn out onto plate and enjoy

Ingredients150g smoked haddock fillet

750ml milk, jersey or raw

750ml water

3 medium free-range eggs

150g organic baby spinach

1 tbsp olive oil

Salt & pepper

2 people


Mains Fish 67

Ingredients50g Thai green curry paste

(see page 40)

750ml hot, non-sugar stock

260g salmon fillets

1 tin coconut milk

300g beansprouts

250g fine beans, cut in half

2 green chilies, deseeded

and chopped

4 spring onions, chopped

2 tsp coconut oil

1 lime each to serve – cut

in half

Salmon & fine bean laksa

I absolutely love this dish and I invite you to try it for yourself.

Its flavour really packs a punch

Melt coconut oil, then add curry paste and stock

Allow to simmer then add salmon and poach for around 8-10

minutes, until the fish is cooked through

Lift the salmon out using a slotted spoon. Remove the skin,

break the fish into large flakes and set aside

Add the rest of the ingredients (apart from spring onions and

lime)

Cook until vegetables are tender

Ladle into bowls, top with salmon flakes and serve with spring

onions and lime.

4 people

Mains Veggie

Low carb quiche

This is a great alternative to what is normally a low carb

nightmare. I like to think of this as one of my signature dishes

and also it was the first low carb dish I made. I like to serve

quiche with a green salad. Try other fillings for variety, using

this foolproof recipe.

Pre-bake pastry

Whilst the pastry is cooling, combine the rest of the ingredients

in a bowl and mix – hands are best for this

Pour mixture evenly into pastry case and bake at 180C for

20-25 minutes or until sides and top are golden

68


4 people

Ingredients1 simple pastry base,

pre-baked and cooled for

10 minutes (see page 17)

1 white onion

150g baby tomatoes, halved

125g mascarpone cheese

30g basil, roughly chopped

100g soft goats cheese,

chopped into small cubes

2 cloves garlic

1 egg

Salt & pepper

Mains Veggie 69


Ingredients2 large aubergines, halved

lengthways

Approx 100ml olive oil

2 tbsp homemade fennel

pesto (see page 41)

25g fresh basil

8 slices of brie

1 tbsp white wine vinegar

1 tsp wholegrain mustard

Aubergines with brie

If you struggle to know what to do with an aubergine to

make it more exciting, this is how. It is lovely served with

a leafy green salad.

Preheat the grill to hot, brush both sides of the aubergines

lightly with olive oil

Place aubergines on a baking tray skin side up and grill for

about eight minutes, then turn over and grill for another

five minutes

Spread the pesto and basil leaves over the aubergines

Arrange the brie on top and grill until bubbling hot

Mix white wine vinegar and wholegrain mustard together and

drizzle over the top

2 people

70


I am very proud of this section especially as many

people do not think it’s possible to have desserts

without table sugar.

So if sweetness is your weakness then you will

love these recipes. Granted I have used some

alternative natural sweeteners but the reality is these

dishes are much better for you. I would, of course,

encourage you to save them for special occasions.

Desserts

Desserts 71


IngredientsCold almond pastry case

(see page 17)

250g mascarpone

4 egg whites

Zest of 4 limes

200ml lime juice

Key lime pie

This is a low carb version and my take on the American

classic. You could always substitute half the mascarpone for

double cream. And remember to save the egg yolks and

have a real treat of scrambled eggs!

Mix ingredients together by hand or in a blender

Pour into a cold almond pastry case

Leave to set for at least three hours

6-8 people

Desserts72


4 people


100g mascarpone

1 vanilla pod, seeds only

Zest of 2 lemons and 3 limes

6 organic egg yolks

3-4 tsp lucuma/agave

Zingy crème brûlée

You might not believe it is possible to have this French/British

dessert but with a few tricks I have made it. This will go down

a storm.

Preheat oven to 150C. Put ramekins into a roasting tin and pour

enough hot water to come halfway up the ramekins

Put the cream, mascarpone and vanilla seeds in a pan. When

almost boiling, add zests and take off heat

Whisk the egg yolks and lucuma together until fluffy

Gradually add to the lemon/lime and cream mixture, whisking

all the time

Divide between four ramekins, still in the roasting tin

Allow to cook for about 30 minutes or until they start to set, they

should still wobble like jelly in the centre

Remove from the oven carefully and leave to cool. Once cool

place in the fridge for at least an hour

Once you are ready to serve put them under a hot grill. They

will not go as hard as ‘normal’ brûlée but should crisp over

Desserts 73


Desserts74


Nutty berry crumble

If you are someone who loves this traditional dish then try

my take on it. You can use a big dish if you do not have

individual ramekins. You can also prepare the night before

and keep for breakfast in the morning – add cream too!

Pre-heat the grill to a low heat

Put walnuts, hazelnuts, cinnamon, mixed spice, lucuma and

butter in a food processor and pulse

Heat the vanilla paste in a medium pan, then add the berries.

Heat the berries through

Spoon the berries into individual ramekins, then add the nut

mixture on top

Grill until the crumble top is browned but not burnt

2 people

Ingredients75g walnuts

75g hazelnuts

1 tsp cinnamon

2 tsp mixed spice

2 tsp lucuma

25g butter

1 tbsp vanilla paste

400g mixed berries

Ingredients3 frozen bananas

750ml double cream

6 egg yolks

1 can coconut cream

1 vanilla pod - with seeds

separated

Pinch of salt

Coconut & banana ice cream

Pete is a massive ice cream fan so I made this recipe

especially for him, with a little help from a good friend,

Deborah Durrant.

In a food processor blend the bananas until smooth – they will

go smooth!

Meanwhile whisk the egg yolks until they are pale yellow

Bring cream to just below boil, add the egg yolks and vanilla

pod. This will make a custard, cook for another for 2-4 minutes

but DO NOT boil. The custard should coat the back of the spoon

Cool the cream mixture, remove the vanilla pod and whisk in

the coconut cream, salt, vanilla pod seeds and banana

Chill for around two hours, freeze overnight

Desserts 75


8 people

76


I believe that food is a wonderful thing, and that

it should be enjoyed without guilt or negative

feelings. I have made some little treats here for

special occasions that you might want to share

with your nearest and dearest.

Treats

Treats 77


Almond krispy cakes

Something for the kids!

Melt chocolate in a bain-marie

Once melted add the lucuma to taste

Add the flaked almonds in stages until almonds are all covered

Distribute evenly between eight muffin cases

Put in the fridge for at least an hour

Ingredients100g 80% + chocolate

2 tbsp lucuma

200g flaked almonds

8 people

Treats78


Blueberry rose muffins

Just because you are following a low carb diet you don’t

have to give up muffins! This one is simple, get the kids

involved. You can also add dried rose flakes

Prepare a muffin tray with 12 cases and set oven to 180C

Mix all of the ingredients together in a large bowl adding the

blueberries last

Place in the oven for around 20 minutes or until cooked

through

12 people


120ml double cream

2 eggs

20g soft butter

4 tsp lucama

½ tsp baking soda

½ tsp rose water

½ tsp lemon zest

¼ tsp salt

100g blueberries

Ingredients260g pecans

1 tsp baking powder

3 tsp cinnamon

2 tbsp melted butter

2 tbsp agave nectar

1 tbsp water

Sweet pecan andcinnamon slice

Use a combination of walnuts, hazelnuts and pecans if you

want a change.

Preheat your oven to 180C

In a blender or food processor pulse pecans, cinnamon and

baking powder. Add butter, agave and water then pulse again

until it forms a smooth paste

Place in a square 23cm x 23cm tin with lift out bottom.

It should be 0.5cm thick once pressed down

Bake in oven but be careful not to burn - I watch it from 10

minutes. I know it takes exactly 12 minutes in my oven – not a

minute less or more!

Allow to cool and cut into slices. Keep in the fridge

Treats 79


8-12 people

the TeamHannaH

cookbookThank you for buying my book. I really hope you enjoy

cooking the recipes. Let me know how you get on

- or send some recipes of your own - by emailing me at

[email protected]

Check out my blog for updates, news and new dishes at

www.teamhannah.com/blog

Happy cooking

the hannah - amazon s3team+hannah+cookbook.pdfdc, ccn, dacbn, dibak clinic director, the natural...

Documents