Madeleine Shaw | www.madeleineshaw.com
This week we have teamed up with celebrity nutritional health coach Madeleine Shaw to get bikini ready for some winter sun.
A creative chef, prolific blogger, presenter and trained yoga instructor, Madeleine is committed to helping her clients, such as Millie Mackintosh, enliven the hottest, healthiest, happiest versions of themselves.
Her first book, ‘Get the Glow’, will be published in Spring 2015.
Paleo Sweet Potato Bread
My food philosophy dabbles in Paleo ideas; lots of meat, veggies and nuts. For a lot of people a Paleo diet works really well. For me, it's too restrictive- I love quinoa and the odd bit of organic dairy too much!
However, this recipe can be enjoyed by all. We use the sweet potato as the main body of this bread, making it lusciously moist and sweet. This bread can be served with a side of home made nutella for a sweet treat or with some eggs and smoked salmon for a more savoury dish. It's a versatile beauty.
I have used ground almonds instead of flour to boost your vitamin E levels and give the bread a nutty richness. The eggs act as a binder, holding this golden loaf in place. Free range eggs are the most complete food with such a variety of healthy fats, protein and nutrients tucked in them.
To achieve the traditional loaf shape, bake this mixture in a bread tin. It bakes slightly low and slow so be patient. The recipe calls for steamed and pureed sweet potato so grab two large sweet potatoes, peel, chop and steam them for 20 or 30 minutes until cooked through. Then drain and mash these up into a puree and leave to cool. This can be done in advance and left in the fridge.
- 400g of steamed and pureed sweet potato
- 4 free range eggs
- 1 pinch of salt
- 50g of coconut oil or butter
- 1 tsp of baking powder
- 300g of ground almonds
- Preheat your oven to 150 C (fan)
- In a food processor, mix the eggs, oil and sweet potato. Spoon this mixture into a bowl and add the ground almonds, baking powder and salt. Mix well.
- Pour into a paper lined baking tray and bake for 1 hour 15 minutes.
- Leave this to cool for an hour before slicing it with a sharp knife to serve.
Chickpea Fish Tacos
I love a fish taco. Although this could also be a tortilla, but let's call it a taco for today.
This recipe reminds me of my years in Sydney. Just like the city, this dish is light, tasty and effortlessly healthy. I think I've been cooking Sydney style recently as I prepare for my month long Christmas adventure down under… I am super excited.
The fresh creamy avocado sits so well with this chilli salsa. You can turn down the heat by reducing the amount of chilli and throwing the chilli seeds away (this is where most of the heat lives).
The chickpea taco/tortilla is similar to the chickpea pizza base, it's a versatile little number. This time we have spiced it up with my favourite spice... turmeric-which gives it that gorgeous yellow colour and provides your body with anti-inflammatory benefits as well as being an antioxidant. If there is one healing spice to get into your life it's turmeric.
Makes 4 tacos for 2 people
- 180g of chickpea flour
- 500ml of water
- 2 tsp of turmeric
- 2 tbsp of coconut oil (or butter)
- 1 avocado
- 1 red chilli
- 1 large ripe tomato
- 2 fillets of white fish (cod, sea bass, baramundi)
- 1 mango
- 1 red chilli
- 2 tbsp of chopped fresh coriander
- 3 limes
- 1 tbsp of olive oil
- salt and pepper
- Zest one lime onto the fish, season with salt and pepper and leave to sit.
- Now, mix your chickpea flour with the water, turmeric and a pinch of salt and let this sit for 30 minutes.
- To make the mango salsa, cut up the mango into inch long chunks, finely slice up the chilli (only using a pinch for less spicy and the whole thing for a real kick) and place in a bowl with the olive oil, juice of 1 lime and coriander.
- Chop up the avocado and tomato into inch wide pieces and dress with the juice of 1 lime and a pinch of salt and leave to the side.
- Heat up a small pan in a medium heat with a tsp of coconut oil and pour in some of the chickpea mix until it cover the edges of the pan, cook for 2 minutes on one side then flip and cook for another minute the other side. (You are aiming to have it cooked through and slightly charred.)
- Repeat this with the rest of the mix.
- Heat another pan with 1/2 tbsp of coconut oil to a medium to high heat. Fry the fish 2 minutes each side, until just cooked through.
- Assemble the tacos with the avocado and tomato salads then mango salsa then the fish on top. Squeeze some fresh lime juice on top and enjoy.
- Extra toppings- natural yogurt, chilli sauce or coconut cream.
Steak with Chickpea and Tomato Mash with Hazelnut Pesto
Steak is a classic and with good sides you’re onto a winning dinner. Often people think it’s odd for a nutritionist to promote meat, but good quality meat is actually good for you.
When choosing beef, always go for grass-fed. This basically the means the animal spends most of their time on pastures eating a diet of grass rather than a mix of soy and corn.
This makes a huge difference. Grass-fed meat is rich in omega 3 fatty acids and CLA. In fact, a piece of grass-fed meat has just as much omega 3 goodness as a piece of salmon. Not only is it super nutritious, but it tastes better too.
‘The flavour shows where the best grass grows’.
My boyfriend’s mother is from Ireland and I have been told by her that Irish beef is the best. This dish certainly went down well with him. Good quality meat guarantees for a great dish.
Makes dinner for 2
- 2 rib eye steaks
- 1 can of chickpeas
- 1 beef tomato
- 3 tbsp of tomato concentrate
- 1 tbsp of coconut oil or butter
- 1 white onion
- 1 tsp of chilli flakes
- 3 garlic cloves
- 85g of hazelnuts
- 85g of basil leaves
- 100ml of olive oil
- 1 lemon
- salt and pepper
- To make the hazelnut pesto, place the hazelnuts, basil leaves, 1 garlic clove, lemon zest and juice into a blender or small food processor and blend. Then slowly add in the olive oil and a large pinch of salt and pepper. Taste the mixture and add more seasoning if needed.
- Finely chop the white onion. Heat the coconut oil/butter in a pot, throw the onions in and sauté on a medium heat for 5 minutes.
- Crush 2 garlic cloves, rinse the chickpeas and chop up the beef tomatoes. Throw the garlic into the pan with the onions and stir for a minute, then add the beef tomato, chickpeas and tomato paste, stir well and sprinkle in the chilli flakes, a pinch of salt and pepper. Cook this for 20 minutes constantly stirring. (this is better made earlier in the day and cooked long to absorb the juices.) If the pot gets to dry and it starts sticking to the bottom add a little water.
- To prepare the steak, heat a pan to a medium-high heat for 2 minutes. Season the steaks with salt and pepper. Throw the steaks onto the pan and cook 2 minutes each side for rare (like shown) or cook a little longer for more well done.
Serve all together and enjoy!
Note - Always read labels and ask your butcher whether the beef is grass fed.
Check out www.irishbeef.co.uk for some delicious beef.
Raw Peanut Butter Cookies with Chia Jam
I made these delights for a friend the other day to cheer her up. That is the great pleasure of food, isn't it? It can transform your mood.
These peanut butter cookies are totally raw and totally scrumptious.
I have blended them with oats this time to make them a little less nutty and a touch more earthy. The dates act as a great binder and are loaded full of iron. The cinnamon not only adds some flavour but also helps to balance blood sugar levels.
These are great energy bites, you can enjoy them post workout or as a 4pm pick me up. Pair these beauties with some strawberry chia jam (recipe below) for a real treat!
- 150g of dates
- 200g of oats
- 100g of peanut butter
- 1/2 tsp of cinnamon
- 1 tsp of vanilla extract
- 1tiny pinch of salt (only use if your peanut butter is unsalted)
- 1 tbsp of coconut oil
- Place everything in the food processor and blend until completely mixed.
- Roll into small balls and flatten each one with the palm of your hand.
- Place in the freezer for 20 minutes then into the fridge.
- Swap peanut butter for almond butter (same amount in grams)
- Swap oats for almonds (same amount in grams)
- Swap coconut oil for an extra 2 dates