Food Stories

Unique recipes developed by our nutritionist for your success

Low-carb Porridge

The autumn leaves are beginning to fall, and this calls for a hot bowl of creamy 'n-oatmeal'. Here we use a selection of seeds and nuts to create a comforting porridge for those darker mornings. This is merely a guide, so feel free to add more of this, or less of that to find the balance you like best.

Golden Milk

Also known as turmeric latte, this is a soothing hot drink to calm the nervous system. Creamy and gently spiced, this is a great alternative to coffee, that wont give you the jitters. Easy to digest, you can enjoy this drink at any part of the day. The black pepper aids the absorption of turmeric, but also lends a lovely heat to the drink — please feel free to omit if it's not your cuppa, though!

Kale Crisps

Kale crisps are delicious, but bet's be honest, they can be a little pricey. Here is a simple and easy way to make your own, with a very modest price tag.

Aubergine Crisps

We experimented and discovered a new side to the aubergine — crisp and golden!

Cheese Crisps

Crisp shards of cheesy lace. These crisps look delicate and fragile, but their flavour is anything, but that. Intensely umami and salty, these certainly hit the spot for

Chocolate & Hazelnut Profiteroles

Pillowy, buttery pockets of choux, filled with cream and glazed with a chocolate and hazelnut sauce. A tumbling tower of profiteroles are the perfect celebratory dessert.

Chocolate, Hazelnut Spread (Nutella)

Standard Nutella is cloyingly sweet and rather synthetic tasting. This is an adult version. Jammed with hazelnuts, chocolatey smooth, lightly bitter sweet and a hint of salt.

Chicken Shawarma

Chicken shawarma has lost its way in the kebab shop. This recipe brings it back to its middle eastern roots — fresh ingredients, crunchy salad, and cooling tzatziki.

Tzatziki

This greek dip is fresh, creamy and cooling — a key addition to any Mediterranean feast.

Pimp your Bone Broth

Winter is coming. Prepare your body with a nourishing bone broth

Crispy Pork Belly

Nutritional ketosis is your license to indulge in moreish, fatty meats like pork belly—life is pretty sweet! Tender and crispy, the key is to cook it low and slow, and then raise the heat, right at the end.

Çılbır, Turkish Eggs

Garlicky, chilli butter, toasted walnuts, poached eggs, and creamy, lemony yoghurt—this is our version of Turkish eggs.

Grilled Mackerel with Green Salsa

Blistering, charred mackerel slicked with a lime, chilli, ginger salsa to balance the oily fish. This recipe is adapted from Nigel Slater — he's a fiend for mackerel and knows how to do it right! 

Green Salsa

This is an inside out guacamole — avocado and tomato are carried in a herb, chilli, lime and ginger oil.

Baba Ganoush

Smoky, creamy and completely addictive. Say hello to you’re new hummus, baba ganoush! Have a dollop with meals, or dip your veggies, and keto crackers into it.

Courgetti Carbonara

Creamy sauce and crispy bacon, with ribbons of al dente courgetti — your low-carb answer to carbonara

Broccoli, Parmesan & Lemon Soup

Soup, an antidote if you’re feeling a bit under the weather and just need a hug in a mug. Normally, it’s hard to find a soup that is low…

Beef Bourguignon (stew)

You can still enjoy your favourite, nostalgic, and reliable meals like beef stew. With a few tweaks, you can create a thick, silky, sweet…

Alfredo Sauce

Creamy, cheesy, silky sauce that will fill the bechamel hole in your life!

Toasted sesame and chilli oil

Salty, toasted and fiery, this is essential for everyone’s store cupboard. Make a batch and keep it handy so that you can transform, an…

Courgetti

Even if you don’t have a spiralizer, you can still make courgetti — a knife and peeler do just as good a job. As with pasta, different…

Creamed Spinach

A dreamy, creamy way to eat your greens. Creamed spinach is an all rounder that can be paired with any meat or fish, and enjoyed for…

Bulletproofing

Bulletproofing, a brilliant technique to ramp up your morning cuppa with added fats like butter, coconut oil, MCT oil and ghee…

Tomato Ketchup

An old time favourite, tommy-K, has a tang and spice we all adore, and not to be missed. With barbecues in full swing for the summer, add…

Pad Thai Kale Salad

Kale is robust enough to handle dressings and won’t go limp at the sight of oil. This makes it ideal for lunchboxes, or as a ‘make ahead’…

Quick Keto Bagels (no yeast)

No kneading, no waiting; just blitz, roll and bake! These super speedy bagels can be whipped up in a jiff, enjoyed straight away or saved…

Crack Kale Caesar Salad

Highly addictive, kale salad —a sure way to get your greens in! This salad doesn’t spoil if prepared in advance (it actually gets better)…

Pork and Fennel Stew

Both comforting and light, this stew can be enjoyed all year round. Paprika, pork, fennel and lemon, immerse yourself in Spain, any day of…

How to Make Ghee

Ghee is an ideal cooking fat that doesn’t burn or smoke as easily as it’s mother, butter. Full of goodness, ghee is becoming more popular…

Sesame Tuna Bowl with Avocado, Cucumber and Wilted Greens

Poke bowls have taken the world by storm. Here’s our version, without the carbs — fresh, zingy and filling.

Basic Frittata // Spanish Omelette

Frittata is like a quiche, just without the pastry crust. Delicious hot or cold, it’s ideal for light lunches, breakfast or taking into…

Chimichurri Sauce

This classic Argentinian sauce is typically served with a juicy steak, but equally great with pan fried salmon, for a speedy supper.

Salmon & Broccoli Fishcakes

These are a few of our favourite things — fishcakes and cucumber, with a big dollop of mayo. And all without a spud in sight!

Pistachio Verde Sauce

An adaption of the much loved salsa verde—nutty, herby and zingy, one spoon is never enough!

Avocado boats

Avocados, your new best friends (or maybe you already have a love affair with them). Avocado boats are a great way to increase your daily…

Speedy Hollandaise Sauce

People are scared of emulsion sauces, but I encourage you to give it a go. All it takes is for you to master one and you’ll open the door…

Cauliflower cheese

Bubbling, blistering, cheesy cauliflower, without a béchamel in sight—a different species to school-dinner cauli… don’t be surprised if…

Fennel, Prosciutto & Rocket Salad

Fresh, crunchy fennel with soft, salty prosciutto and a peppery hit from rocket. This is Italy on a plate. Enjoy on its own or as a great…

On My Goodness Bread

A flaxseed bread that’s light and nutty. This bread has a taste and crumb similar to soda and rye. I call this ‘Oh my goodness’ bread…

Cauliflower Pizza

Cauli-pizza gives dominos a run for its money! Light and satisfying, enjoy it with a good movie, and without the bellyache. Step it up a…

Lemony, Low-Carb Scones

Scones are a quintessential afternoon tea treat, that can still be enjoyed without a sugar frenzy!

Salty, Sesame Snap Broccoli

If you’ve got a craving for salt and vinegar crisps, then these are the ‘real deal’. Sometimes I like to add a generous helping of salt…

Raspberry, Chia Jam

Jammed packed with omega 3 fatty acid and only 1g net carb per serving, this is your answer for a low-carb jam. Add to yoghurt, or slather…

Hidden Liver Meatballs with Fresh Tomato

Rich and buttery meatballs, are balanced by the acid of a fresh summer tomato. This is a great recipe for those on the fence about liver —…

Roasted Sumac & Lemon Chicken

An adaption of Ottenleghi’s famous Sumac Chicken. Sumac isn’t typically found in British kitchens, but I highly recommend you pop it on…

Keto Tortillas

Move over wheat, there’s a new tortilla in town. These tortillas are perfect parcels for your favourite Mexican food. Try them out with…

Keto Granola

Missing that morning crunch? Here’s a delicious and nutritious substitute for regular granola — you wont look back. Coconutty, crunchy and…

Guacamole

This is a very simple guacamole, and perhaps more appropriately ‘spruced up avocado’. It’s a great way to add zip, zing and fat to meals…

Chocolate Mousse

Need a chocolate fix? With less than 2g net carb, this chocolate mousse will hit the spot for everyone—a great, end of meal treat for…

Chia Pudding

Chia seeds are small but mighty! Packed with omega-3 fatty acids, fibre, iron and calcium, they’re sure to fire up your concentration (and…

Burrata, Salted Walnuts & Basil Pesto

This meal is a perfect example of how simple, satisfying and moorish nutritional ketosis can be. This is an assembly of a few, carefully…

Courgette Fritters with Chilli-Mint Yoghurt

Light and crispy, here’s a new way to enjoy a glut of courgettes and eggs. Make a batch and have them for a handy packed lunch or…

Basil Pesto

A jar of this in the fridge will make dinners a doddle. A slick of pesto has the ability to turn any meal into something memorable.

Asparagus, Mint and Hazelnut Salad

Crunchy asparagus, salty-creamy feta, fresh mint, zingy citrus, and earthy-nutty hazelnuts. This salad has everything, and a great way to…

Aubergine Mayonnaise

If baba ganoush and mayonnaise had a baby, they would create this buttery, beauty.

Simple Pork Patties

For Cumberland, sausage cravings, these are the answer

Prawns Pil-Pil

A taste of Spanish tapas — fresh fish, lemon, garlic and smoked paprika. Easy to make, and even easier to eat!

Spiced, Fluffy, Hot Crossed Buns

The Span team have confirmed, these should be enjoyed all year round, not just for Easter. This recipe is adapted from gnom-gnom, but we…

Roasted Asparagus, Poached egg with Lemony Mustard Sauce.

If you’re nervous about hollandaise or béarnaise, then this is the sauce for you. Creamy with a lick of lemon, mustard and tarragon, this…

Sheet Pan Eggs

If eggs weren’t easy enough, sheet pan eggs have just made them easier! This is essentially like a thin frittata, and a great method for…

Baked Ricotta & Asparagus with Thyme

Frittata meets soufflé, this baked ricotta is both rich and light. Thanks to Nigel Slater for sharing it with us from his little black…

Crushed Courgette & Herb Dip

It’s finally courgette season 🙌, and this dip is a great way to celebrate its arrival! Buttery and smooth, use it instead of hummus, or…

Green Thai Curry

Fresh, fragrant and full of flavour.

Roasted Courgette with Mint & Almond

Simple to execute, and even easier to eat, this courgette dish is fresh, sweet and nutty. Courgettes are in season so make the most of…

Bagels

Best friends with smoked salmon and cream cheese, these light and chewy bagels are going to be a regular feature at weekends. Get ready…

Herby Chicken Burgers

So simple to make, these chicken burgers add life into chicken breast, which can otherwise be a little tiresome on its own. These are…

Asian Short Rib Stew

Beef short ribs are a cheaper cut, and well worth taking advantage of. The bone marrow and fat, make a lip smacking sauce that will give…

Mint Sauce

This mint sauce has been crossed with a salsa verde, to make a more interesting sauce to pair with lamb

Butter Chicken Sauce

No need for a take away when you have this recipe in your repertoire. Turn out this creamy, fragrant curry in 30 minutes. No more…

Thyme Chicken Liver Pate

Gram for gram, liver has more nutrients than any other food, so well worth incorporating into your diet. It’s one of those foods, you…

Creamy Herb Dressing

Creamy, yet light and fresh. Just in time for spring sunshine, enjoy this dressing with fish, or a lovely salad like this, simple endive…

Slow Roasted Leg of Lamb

This slow roast, leg of lamb is a crowd pleaser, and takes the fuss out of getting it “just right”. Typically, leg of lamb is preferred…

Herb Fritters with Green Tahini Sauce

Little clouds of herby egg, these fritters give you a lot of bang for your buck—they make 24! Great for a crowd, or bring them along for…

Warming Ginger, Walnut & Chicken Liver Salad

Up until the age of 20, I was adamant that I hated both liver and ginger. I longed to like them, so would always tip my toe in to trying…

Velvety Chocolate Ice-Cream

This recipe is adapted from Dave Asprey’s “Get Some” ice-cream. This nutritious bomb, is better than any ice-cream I’ve ever tasted. The…

Sesame Rayu

Rayu is a Japanese chilli oil, that packs a punch of Unami, ready to ignite any dish with fire and flavour. Make a batch and keep it in…

Spinach Tortilla / Roti / Wrap / Flatbread

Soft, flexible and full of flavour, we have finally made the perfect tortilla, ready to pair with guacamole, chilli con carne, or a…

Creamy Tarragon Chicken

If you need a speedy, but lush supper, then this is it. In about 20 minutes, you can turn a “Plain Jane” chicken breast into something…

No-Churn, Whipped Vanilla Ice-cream

This is a lush, creamy whipped ice-cream, that replicates the much adorned 99 from seasides. This recipe not only evokes a squeal of…

Courgette, Mint & Roasted Celery Salad

Celery takes on a whole new flavour profile when roasted. Its fresh, crunchy flesh becomes, sweet, soft and full of unami. Try this light…

Mint, Cucumber, Avocado & Feta Salad

Crunchy, cooling cucumber, creamy avocado, fresh mint and salty feta, this is a quintessential summer salad —perfect for hot days!

Pan fried Salmon with Chimichurri Sauce

Delicate, blushing salmon with a vibrant, punchy green sauce.

Roasted Cauliflower & Hazelnut Salad

Summer is here, and salads are back on the menu. Roasting cauliflower takes on a whole new life — meaty and filling, this is a substantial…

Devilled Eggs with Rayu Sauce

These jewelled eggs make perfect canapés, but can also be enjoyed for breakfast, lunch and dinner. Filled with moussey avocado and slicked…

Seasoned Salt — Fennel, Lemon & Chilli

Seasoned salt is a simple way to add interest to any meal. Have an experiment and combine your favourite herbs and spices into a salt that…

Fluffy, Enriched Bread Roll or Burger Bun

Light, but buttery, and only 3.3g net carb. If you were a bread maker in a past life, then try these out and once again experience the…

Rosemary & Salt Flackers

If you’re on the lookout for something crispy, crunchy and salty, then this is one to try— your cracker or crisp replacement. They take no…

Cauliflower Tabbouleh

Light, and fresh this is a perfect summer salad to replace your usual cous-cous staple.

Roasted Aubergine with Mint & Chilli Oil

Roasted aubergine has a beautiful meaty texture, making it an all rounder for many sorts of dishes. It can be enjoyed as a salad, like…

Roasted Radishes

Fresh and roasted radishes are two different species. One; crisp, fresh and peppery; and the other, soft, caramelised, and dare I say it…

Fat-Bomb Chocolate Smoothie

Velvety smooth, creamy chocolate smoothie, I’d nearly go as far to call it a milkshake. Packed with fats and cacao, this is a great…

Courgette Crisps

If you’re missing a sensational, salty crisp, then try these low-carb, courgette crisps. Simply baked, they turn golden and crispy—a…

Ultimate Low-Carb Burger

Only 4.6g net carb, there’s no need to miss out on the beloved burger. Soft, buttery bun, succulent meat, crispy lettuce, salty cheese…

Romaine & Avocado Salad with Anchovy Vinaigrette

There was a time during university where this salad was featured every night, for about a month. It will never get old. So quick, fresh…

Herby, Spicy Pork Larb

Larb is a traditional dish of Laos, normally served like a salad or at room temperature, but works equally well as a hot dish. Full of…

Pork Scratchings with Fennel, Lemon & Chilli Salt

Crunchy and salty, these are nature’s fat bombs and your answer to a low-carb snack (potato crisp substitute). So far, I’ve only come…

Smoked Mackerel Pate with Cucumber

This is a firm favourite, and always requested at parties (loved by both, high and low-carbers!). These mackerel pate canapés are a great…

Chocolate, espresso fudge slice

This is a genius recipe from Jordan Pie. These fudge slices are loaded with caffeic acid, a polyphenol found in both coffee and cacao…

Cauliflower Rice

Fluffy and full of flavour, I would honestly choose cauliflower rice any day, over its bland alternative, basmatti.

Keto Kale Crackers

Packed with fats and fibre, these crackers are the perfect, crunchy vehicle for cheese, pate and dips like babaganoush. They’re just as…

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