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Posts tagged ‘Cooking’

What oil to cook with?

Here is a real quick post – people ask me all the time what oil I cook with. It’s very simple:

  • Pork dripping for cooking
  • Extra virgin olive oil for cold applications (such as on salad)
  • Grass-fed butter for my morning eggs

That’s it!

Simples!

Here is a super short video for you:

http://mothernaturesdiet.tv/2014/10/28/mnd-tv-episode-11/

 

 

Raw or Cooked? MND TV Episode 9

Many health experts suggest that we should eat more raw food, and others suggest that our food should all be cooked.

In this video, ‘MND TV Episode 9 – raw food and cooked food’, I briefly explore this area for you, with – of course – my usual common sense simple approach. I think healthy living should be simple, don’t you? No sense in over-complicating things, in my opinion!

http://mothernaturesdiet.tv/2014/10/22/mnd-tv-episode-9/

This video is a nice short easy one, only 14 or 15 minutes, and it follows the last 2 that I posted, to complete an hour of learning.

  • Episode 7 – all about fruit and fruit sugar
  • Episode 8 – all about juices and smoothies
  • Episode 9 – raw food and cooked food

Watch them all, and they all tie together quite nicely for the bigger picture!!

Enjoy! Stay healthy!

A[nother] typical day eating the MND way!

MND packs in a lot – and I mean a LOT – of nutrients in a typical day, and I am asked every day for more meal ideas, recipes and meal plans. I know I have posted “a typical day of eating the MND way” before, but you keep asking for more, so here is another!

Breakfast!

Eggs and greens, the MND stock favourite breakfast. There are so many things you can do, this is never the same any two days, it always comes out different. It only takes 5 minutes, it’s simple, tasty and nutritious. The greens are not cooked to oblivion, they are only in the pan for 4 or 5 minutes at most, just enough to warm then up and soften them a little. In those 4 minutes, spinach will cook completely, but broccoli will remain almost raw.

MND Eggs and Greens Eggs n greens

 

Mid-morning I usually snack on a white grapefruit. Sometimes I will also nibble a few almonds during the day if I am hungry.

Lunch.

I’m giving you two lunches from the last week here.

First we have a chicken-and-greens stir fry. Please don’t ask for a recipe, I don’t know, I just throw it all in! Really, no plan, just cook! MND cooking is so simple, and that’s why no two meals ever come out the same. IMG_6103

I soften a teaspoon of dripping in my pan, dice up some chicken and throw it in, brown off the meat, then chop up and throw in as many veggies as I can lay my hands on!

I stir-fry it all around for a few minutes – again, we don’t wanna nuke those veggies, just warm them up, soften the stalks, make it a hot meal for a cold winter’s day, that’s all – and then season with fresh herbs or spices.

It’s all super simple stuff cooking the MND way!

Another day I was short of time and had to go out. I made a smoothie – 2 bananas, 1 whole avocado, some water and an entire bag of spinach. I got this glass full to drink at home, and as much again in a flask which I took out with me for an afternoon snack.

Green smoothieBoom! Tasty and filling without having to find the time to sit and eat a full meal.

 

Skipping meals:

As an aside, there have been a couple of days over the last week when I was just way too busy to eat 3 meals. One day I was too busy for lunch AND out in the evening, so I just had a huge eggs and greens breakfast (I mean huge, we’re talking a whole head of broccoli, cabbage, half a bag of kale, half a bag of spinach, some mushrooms and 7 large free range eggs!) and then snacked throughout the day on 2 apples, 1 grapefruit and a small bag of mixed nuts. That was it, all day.

Another day, I was out running for an hour in the morning and then ran out of time for breakfast, so had a grapefruit and that was it. I had a large lunch of meat and greens, then I was away that evening, travelling and in late meetings, so I skipped dinner and just had an apple mid-evening while driving and a couple of handfuls of mixed nuts late before bed.

When your body is free from the “sugar-insulin-roller-coaster” and you use stored body fat as your primary source of fuel for energy, then you don’t always need 3 set meals per day at set meal times. I just eat when I have time and when I feel hungry, not when my watch (I don’t wear one!) tells me to eat!

 

Dinner!

Finally, here are two dinners for you, from the last week. Meat feast

We have a real ‘meat feast’ first – I made a chili using pigs livers, pigs kidneys and some prime pork tenderloin, all cooked up with tomatoes, red pepper, mushrooms, chili, cumin, paprika and pepper, and served with lashings of fresh steamed veggies on the side. This meals packs more fresh whole food nutrition than most “normal2 people eat in a week – in one meal!

I have one thing to say about this meal – Boom!!! Have it!

Finally, another evening last week I knocked up a run-of-the-mill chicken and veggies dinner. I roast chicken portions in the oven, steam my veggies, then chop it all up and mix together. Chicken and veggies

Some times I make this as a stir-fry, sometimes in the oven. If I want my veggies crunchy then I tend to stir fry them quickly…if I want my chicken moist and tender, I tend to over bake it. If I am doing mountains of veg for lots of people, I’ll steam my veggies.

No two days are ever the same!

Get in!

Pack in those nutrients folks! 15 to 20 servings of vegetables and fruit every day, nutrient-dense organ meats, pastured meat, fresh whole food, it’s not hard! Every day, add 2 or 4 litres of water too, that’s the way we MND it!

Get cooking! Enjoy, see you!
Karl x

 

 

 

 

 

MND home cooked food on a budget

What is this post about?

– Eating the MND way on a budget

– Cooking ‘real food’ when away from home with restricted resources

– Managing with only the most basic cooking facilities

– Travelling and still eating healthily – and affordably

– Eating to fuel lots of exercise

MND on holiday!!

‘Team MND’ recently took a holiday – a week hiking in the French Alps. We rented a small and very basic apartment and went hiking every day,  which was great fun. I’ve not got time to write an extensive trip review, and I don’t suppose you want to read it anyway! So I’ll stick to the relevant and interesting stuff.

We hiked for 5 days, covering between 11 and 17 miles per day, and climbing an average of 4500 to 7000 feet per day. On average, we spent about 10 hours out on the hills each day, and our average daily mileage was 14 miles, and 6000 feet of ascent, 6000 feet of descent. Read more

Eating the MND way every day – 17-a-day average!

Some days, actually pretty much every day, I am asked what I eat.

I eat an EXTREMELY nutritious diet, and this is important.

I have written about this, and it would be WELL WORTH you taking some time to read these links in this post, as this is fundamental to what MND is all about.

See, I don’t want an ‘average’ life, I want an exceptional life, so I don’t want to eat an ‘average’ diet, I want to nourish my body with exceptional nutrition. I don’t want to die at an ‘average’ age, I want to live to an exceptional age. I don’t want ‘average’ levels of energy, I want exceptional levels of energy. I don’t want to have the body of an ‘average’ 45 year old looking back at me in the mirror next year, I want to have an exceptional physique for a 45 year old. I don’t want to ‘show up’ in my career, my relationships or my sports at an ‘average’ level, I want to be freakin’ exceptional in every way that I can be. Maybe I’m an arrogant prick with lofty ideas, but if so, then to hell with it, that’s who I am, follow me or go read some other blog, ‘cos this is who I am and this is what I want and this is what MND is all about – you either ‘get it’ and like it, or you don’t.

I believe that packing my body with super-nutrition will help me achieve my goals…it’s certainly been serving me very well for the last few years. I have written about some of the advantages – as I see them – of this lifestyle, try reading these:

7-a-day offers health benefits and protection from cancer. Eat the MND way and get 17-a-day
– it’s long, I don’t care, it’s bloody good stuff, I urge you to find the time to read it and share it with everyone you care about!

And this – How eating an extremely nutrient rich diet can help you resist the signs of ageing

Another long one, sorry peeps: Are all calories created equal? – you need to read and understand this post, there is NO ROOM for “empty” calories in my diet. I want every gram of food I eat to offer me something, FUEL MY FIRE for LIVING, I don’t have the spare energy to eat crap that slows me down, I’m a man on a mission in life and every scrap I eat has to feed my body to do everything I want it to do – if those calories ain’t packing nourishment, I ain’t eating them!

And finally – It’s not just about weight loss!!! Skinny people die too!

So I thought I would post up just what I eat to pack in that AVERAGE of 17 servings of vegetables (and some fruit) every day.

Eggs and greensTurkey and greens

Breakfast – eggs and greens. That’s 5 eggs, and then there is broccoli, kale, dandelions, spinach – more greens than eggs!

Lunch – turkey (free range) and lashings of veggies (including some deliciously sweet yellow courgette that my big sister grew in her allotment – delicious, thanks Sis, way tastier than supermarket courgettes!) (sorry, no idea why WordPress has put that image up on end like that!)

MND steak and kidneyLarge egg salad

Dinner – MND home made kidney and steak and veggies. This is a kinda whacky MND version of steak and kidney pie…only we don’t eat pie, so we use veggies as carbs instead of pie casings! Otherwise, it’s just lambs kidneys, some tasty steak, loads of veggies and some herbs.

And if it’s warm weather and I don’t want 3 cooked meals in one day, maybe I’ll have a salad – when I make salad, I forage leaves from my garden, dandelions from up the lane, and my salad looks like art on a plate. I love a big salad!

During the day, I will eat 1 whole white grapefruit, and probably 1 apple.

THAT, is how you get 17 portions of mostly vegetables in you in 1 day, EVERY DAY, and enjoy your food.

If you want to know what a ‘portion’ is, you can download booklets and wallcharts here – http://www.nhs.uk/Livewell/5ADAY/Pages/Portionsizes.aspx

MND is not “just another paleo diet” – if you know my story then you’ll know I was paleo 3 or 4 years ago, but I found the paleo movement getting all bent out of shape by too many people who think it’s just an excuse to eat their own body weight in bacon every day and lift heavy things. When they start making “paleo chocolate muffins” I moved on…caveman didn’t eat bloody chocolate muffins!!!

See my thoughts on the paleo diet here – Paleo-Reality Part 1: What’s right and wrong about paleo diets.

MND – fuel for inspired living.

Who’s with me?

 

Eating the most nutritious meat…but on the smallest budget

This is a fantastic lunch recipe, super nutritious and very tasty. Please see pictured lambs kidneys and lots of green veggies – yum yum! This meal contains 250 grams of lambs kidneys, lots of green veggies – organic broccoli, cabbage, green pepper, tomatoes, mushrooms and spinach, and an assortment of spices – coriander, cumin, paprika, black pepper and chilli flakes.

 

Lean white skinless boneless chicken breasts

For most of the last 40 or 50 years we’ve been told that fat is bad, especially saturated fat from animal sources, and we should all eat a lean low-fat diet. This has resulted (at least here in the UK) in an obsession with skinless lean filleted chicken breast. People have been educated to ‘obsession point’ that fat is bad and even the skin or the ‘brown’ thigh meat is considered too high in fat. This has led to a scenario you are probably familiar with, stories of ‘abused broiler chickens’ – chickens bred for the size of their breasts. I am sure you have heard about the speed of their growth, how they live in cramped smelly barns and their bodies grow so fast their legs can buckle beneath them.

While European countries generally maintain better standards of animal husbandry than in the US, these issues are still a huge concern. They certainly bother me. Read more

Getting the macronutrient balance right – the simple way, with MotherNaturesDiet

I was recently asked for my advice on macronutrients in a healthy diet:

  • How much protein should I eat?
  • You seem to advocate a very low-carb diet. Should I eat more carbs, where do you get your energy from?
  • Do you eat lots of good fats?
  • What about saturated fats? Omega-3’s? Oils?
  • 3 meals per day, or 4, or 5, or 6?

I believe that eating has gotten far too complicated, we are all wrapped up in measuring calories, macronutrients and micronutrients, when I believe that if we are eating the right foods, then such ‘scientific detail’ is not really worth worrying about too much, not for most people. Read more

Moroccan Spiced Slow-Roast Lamb

A few weeks back I came up with this delicious Moroccan spiced version of the classic slow-roasted shoulder of lamb. I’ve been boasting about how good this is, so loads of my friends keep asking for the recipe, so here it is. Enjoy. If you know my style, you’ll know I rarely follow a set recipe, my measurements tend to be “a shake of this” and “a handful of that” and I rarely use many ingredients, so this is surprisingly complicated for me…but worth it, it’s so yummy!

Buy a good quality shoulder of lamb. I purchase local, outdoor raised, grass-fed, healthy organic lamb. I can even see the animals grazing in their fields from the upstairs windows of my house, that’s how local the farm is, and that’s how I know they are outside all day, all weather.

I cooked this for 9 people, 4 adults and 5 kids, and I bought a 3.4 kilo shoulder. The kids all ate well, so I guess this quantity would be about right for up to 6 adults.

Read more

Free greens for breakfast

This week, I’ve been eating dock leaves.

Not only are they great at stopping the itch from stinging nettles, but they go quite well in my scrambled eggs too.

I go out early every morning, at 6 am, either running or walking, and pick fresh young dandelion leaves and dock leaves on my way home.

Start with a drizzle of oil in the pan, thrown in the leaves, soften for a minute or two, then throw in a few free range organic eggs (and a few mushrooms, if you have them).

Breakfast in 4 minutes, nutritious and delicious!

Enjoy!

Eggs n greens brekky

Dandelion greens – FREE food from Mother Nature

Enjoy free food from Mother Nature - readily available everywhere in the UK in spring and summer, dandelion greens are nutrient-packed, higher in protein than spinach and they are easy to include in many meals.

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My honest opinion of Paleo Cookbooks

I have recently stated a few times that MotherNaturesDiet is not strictly a paleo diet, but it has evolved from my learnings and following the main principles of paleo. I think a paleo diet as laid out by ‘the masters’ such as Robb Wolf, Loren Cordain, Mark Sisson and others, is fantastic, but I think many followers in the paleo community have taken the paleo theme and then run with it to a point that they have strayed far from the original ideas.

I will write more on this topic, in much more depth, in a future post. For today, I just wanted to briefly cover a sub-set of this, a subject that gets my back up, the idea of publishing paleo cookbooks promoting hundreds of paleo recipes – and the misnomer of a ‘Paleo Desert Cookbook’ – like they ate desert in the paleolithic period! I have blogged briefly on this topic before, check this post for that.

So this short video just covers the latest ‘Paleo Desert Cookbook’ that I saw advertised. Sorry about the sound quality on this clip, it’s not so good.

http://youtu.be/EURspvarIpA

 

 

Sugar-coated Breakfast Cereals

I was looking at this box of Tesco ‘Honey Nut Clusters with Milk Chocolate’ earlier, and I wanted to make sense of the label, to work out what is really inside the box.

Summary of this post –

Often, looking at the Nutrition panel on a product will not tell you the true story. Learn to understand the ingredients list so you really know what’s in your food – or better still, if it has a label, don’t buy it.

This box of cereal is a classic example.
• 55% processed grain
• 26.5% refined sugar
• At least 12% processed fat
• 93% of the contents of this box will not serve your body at all, except to provide ‘empty calories’ of low-grade carbohydrate.

Read more

Is Free Range Meat Expensive?

I am often asked about the cost of free-range, outdoor-reared, organic meat. Many people question if it costs too much to eat the MND way.

I admit that some organic food is expensive, and some free range meat is expensive, but honestly, personally, I think the investment in my health is worth it. I buy food that nourishes my body, I know the animals have been treated properly, with some dignity and respect, and I know the life of that animal, and hence the food I am eating, has been lived more in tune with nature.

The picture shows a lunch I cooked last week. Pork and greens, quick, simple, yummy. I put a drizzle of olive oil in the pan, chopped up a leek first and threw that in, then I chopped up my pork tenderloin, threw that in, then a handful of kale chopped up (I keep telling you I eat either kale or broccoli every day of my life, often both, often multiple times! I had kale in all my meals the day I made this!)

Quick and cheap, for my main meal of the day

This took less than 5 mins to prepare, and max 5 mins to cook.

My pork tenderloin weighed 395 grams raw (about a pound) it cost just £3.65

So this lunch cost about £4 quid in total, and it was tasty, natural and nutritious. I sprinkled on some black pepper and a sprig of parsley, easy, quick, tasty. No additives. No chemicals...there was even some free mud on my kale. Perfect, I didn't even wash it off.

Read more

Hot steamy sex…(and steaming hot broccoli)

I thought I should write a headline to get your attention, I hope it worked.

You know, I have noticed that the most popular posts, the ones that are read by the most people, have the most interesting or sexy or controversial headlines.

If I write "Recipe of the week” or “Practical cooking tips” or “Useful exercise advice” then very few people show much interest. If I write something with an interesting title about age, sex, dining out, alcohol, money...these subjects get much more interest. This trend is more visible and prevalent on the MND Facebook page than it is on here.

Now of course, this is nothing new...we all know that 'bad news sells newspapers' and we know that 'sex sells' and we know that gossip and scandal keep the tabloids in print, but it also raises a far more serious underlying trait of human behaviour, and one of the key reasons so many diets fail, and why so few people ever achieve the health or the body they dream of.

The sad truth is...

Read more

Train hard, eat well, sleep

I trained hard today, in my home gym, lots of body-weight moves, but using my OLD body weight. I have a weight vest which puts 5 stones (70 pounds, 32 kilos) extra on my frame. I like to exercise wearing this vest, as it reminds me that I lost all that fat, and more, over the years.

No wonder I found 20 push-ups hard work back then. 20 push-ups now wearing that vest is hard work! Without the vest, I can bang out sets of 50 no problem, but the vest really makes a big difference, just 20 is hard work.

Read more

The 3 major problems with most ‘diets’ and health ‘experts’

I think that most ‘experts’ in health, diet and nutrition are well-intentioned, but many are making the whole healthy lifestyle thing more complicated than it needs to be.

As you can imagine, with my passionate personal interest in all things to do with health, nutrition, food and longevity, I read a LOT of books, blogs, articles and magazines, and I listen to many hours of videos, presentations and seminars on health related topics. I have to say, the vast majority of the material I read and listen to, fails to win my complete support because of any one or more of these 3 most common problems.

Read more

Eating a Paleo Diet

If you have read the Rules and My Story pages on this site, by now you will understand that I am a big fan of the primal/paleo movement, but I want to be clear about what this all means to me.

I broadly agree with all the fundamental principles of the paleo movement, but I think there are a lot of people out there who have jumped on the paleo bandwagon as 'the new Atkins' diet and they are using this as an excuse to feast daily on bacon and steak and all-you-can-eat meat, but they are paying little attention to the health aspects of living a life more in sync with our bodies natural biological origins.

True paleo means a deep respect and connection with Mother Nature

Read more

What to eat for Dinner

As I noted in the previous post, talking about lunch, my evening meal is NOT my main meal of the day. I have my main meal at lunchtime, and I eat quite light in the evenings. This works for me in lots of ways, and I have been doing it for several years now and have got quite used to it. Now, I hate to eat a big meal in the evening, and go to bed feeling full, it disrupts my sleep and makes me feel fat and uncomfortable.

I like to go to bed feeling, well not hungry, but ‘bordering on getting peckish’. I admit it’s a bit of a balancing act...go to bed too late and hunger starts getting to me before I have a chance to fall asleep! But if I get it right, I sleep so much better and wake feeling clean, lean, empty. No more sweating in the night. No more feeling dry and thirsty in the night. Digestion is one of the most intensive internal processes in your body, your digestive system uses a huge amount of your own energy...it’s thirsty work, and demands water to help, hence why we often wake thirsty and dry in the middle of the night after a big evening meal.

Vegetable soup

So in the evenings, I have a bowl of homemade vegetable soup most days...

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What to eat for Lunch

Any of you regular readers will have seen numerous posts before detailing some of the meals I make myself for lunch.

I acknowledge that as a self-employed home-based worker, I have the flexibility to make lunch my main meal of the day, which is something many of you would struggle with, if you are based in an office, shop, factory or warehouse. I appreciate that flexibility. But still, you can copy some of my lunch ideas, cook them at the weekends and take them in to work, eat them cold, microwave reheat them, or just use them for your dinner ideas.

For me, lunch is my main meal of the day. Because I am home based, I tend to work out in the middle of the day (not every day, I also train first thing in the morning some days) and then I have a large late lunch, my post-training meal and biggest meal of the day. But your routine might be different. Maybe you go to the gym after work, then have your main meal as your evening meal, so just take these lunch ideas and make them your dinner ideas. Not really rocket science, is it?

Post-workout protein

Lunch needs to contain a big hit of protein for me.

Read more

Cooking in India

Hey folks, sorry for my lack of posts, obviously I am travelling and I am working very long hours here, and to be honest, when I am not working, I just want to spend time with my friends here and explore this wonderful country, so blogging here on MND has not been #1 priority! Sorry about that!

Yesterday I had a chance to cook which was most excellent. I managed to create a 99% MND-approved carb-less meal, and proved tpo my friends that we don't HAVE to have rice, bread and potatoes with every meal we eat!

We found a butcher selling boneless skinless chicken breast fillets for about £4.50 per kilo (half the price we pay in the UK), which is NOT prohibitively expensive to the Indian wallet. That same butcher was selling chicken thighs, minced lamb, minced chicken, leg of lamb and shoulder of mutton, all at affordable prices. So myth #1, 'big cuts of good fresh meat are hard to come by out here, and silly expensive' is not true. Sure, such meat would be beyond the reach of the poorer half of the population, but for anyone wealthy enough to have a PC and be reading my blog, then eating an MND diet in India IS possible.

I cooked an Italian style meal, chicken and veggies in pesto with herbs, it was nice, simple, easy, and tasty. My friends said they loved it and will eat this way often going forwards.

A vegetarian adaptation for MND

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Sometimes you have to bend the rules!

Travelling can be the hardest time for anyone trying to eat a healthy diet. When we are away from home, in unfamiliar surroundings, away from our usual choice of shops and markets, when the food shopping and cooking is not 100% under our control, this is the hardest time to stay comfortably in charge of what you eat.

Any of you who have been following this blog and are familiar MotherNaturesDiet and the 12 Core Principles (See page ‘The Rules!’) will know that Core Principle 12 allows me to apply the 90/10 rule, and not just as a get-out clause or an excuse for ‘treats’! (In my mind, they are not treats, they are mistakes, set-backs on the road to supreme good health.) ‘Rule’ 12 is in there mainly because I am a realist, and I know that it is virtually impossible to always get organic veggies, organic clean fruit, free-range eggs, outdoor-reared free-range meat, and so on. As low-level stress is a major health challenge these days, getting would up over your food choices is not good for your health, so Rule 12 is there to help us all relax a little and ‘don’t sweat the small stuff’.

Away from home, limited food options

Over the weekend, I was struck by just how hard it is get the things we want when away from the familiarity of our regular ‘home turf’. I went to a medium-sized supermarket, and there were almost NO options on free-range, organic, outdoor-reared meat or open-ocean caught, sustainably-caught fish. This supermarket had just a couple of free-range whole chickens available, and that was it, there were no other options. No outdoor-reared grass fed beef, no outdoor reared pork, lamb, nothing. There were a few organic veggies, but the range was limited and over-priced.

Read more