Recipes & Meal Plans

In this section I detail below a 2 day meal plan and the recipes used to create all of the meals. This is a taster of the 7 day programme and will help to get you started on your journey to better health with Ankylosing Spondylitis. Please also note that most of these recipes can be made vegan, however, in the 1 to 1 consultations I offer bespoke advice for specific dietary requirements. As far as possible these recipes are also low histamine and low lectin. My emphasis in creating all of  the recipes was to balance the gut microbiome.

2 day meal plan

The 2 day meal plan gives you an insight into what you will be eating on the AS no starch diet. I share with you my tasty and easy to  prepare recipes that will help get you started on your road to recovery.

Recipes

If you are keen to get going and get cooking with the scrummy recipes that I have created to comply with the no starch diet click on the link below.

Get more meal plans, recipes and support

As well as this website I also offer consultations using the therapies that I am trained in to help people who are struggling with Ankylosing Spondylitis. These can be conducted face to face from my clinic in Herefordshire in the UK or distantly via telephone or Skype. I also offer stand alone packages with more meal plans and recipes for you to use.

2 day meal plan

 

Day 1:

Breakfast

Gorgeous green smoothie

Lunch

Paprika avocado on nut bread toast

Green salad served with pine nuts and creamy tahini dressing

Dinner

Courgettie with green garden homemade pesto

Green salad

Day 2:

Breakfast

Super nutty granola served with a handful of berries

Lunch

Baked mushroom

Super green salad

 

Dinner

Hemp heart veggie burgers

Red cabbage slaw

Please do feel free to add some oily fish or lean meat to any of these meal plans as you feel is appropriate for your own needs, if you book a consultation with me we will discuss the addition of fish, meat and dairy into these meal plans and recipes based on your own unique requirements.

Recipes

 

All of the recipes from the 2 day meal plan detailed above can be found in this section. I hope you enjoy these and I look forward to feedback.

Gorgeous Green Smoothie

Recipe overview

This is the equivalent of a superfood salad meal in liquid form, there are many different variations of smoothies but this one has a good amount of vital nutrients and is tolerable for most people without being too overpowering. If you are used to very sweet smoothies though this will be very different for you however you will get used to it, just give it time and think what good it is doing your body.

 

You will need a ninja blender, nutri-bullet blender or a smoothie maker for this recipe.

 

Serves 1 person

 

Ingredients

  • Either half or whole avocado depending on size of avocado, hunger and individual

  • 2 dessert spoons of hemp hearts

  • 2 dessert spoons of fish collagen (if vegetarian / vegan substitute this for glutamine)

  • 1 tea spoon of fish oil (if vegetarian / vegan sub this for hemp or avocado oil)

  • Handful of spinach (you can leave this out if you can’t tolerate the idea of spinach, some mornings I can’t face this either!)

  • Handful of lettuce (I like the freshness of baby gems or romaine)

  • Handful of blueberries

  • Half a kiwi (optional)

  • Dash of lemon juice

  • Handful of mint leaves

  • 150ml of water

  • (I also add around 50-100 ml of colloidal silver, if you do this though reduce the amount of water you add)

 

To make

Add all the ingredients into the blender and whizz for around 60 seconds until the consistency is a nice, creamy liquid.

Nut bread

Recipe overview

This is a staple in my kitchen, I tend to make a couple of these small loaves weekly as generally it’s only me that eats it, in fact I get a little protective over it!  When I perfected this, I was so thrilled that I had found a decent bread alternative. I will warn you though it’s nothing like your usual fluffy slice of bread its quite heavy in comparison but It’s substantial, filling and nutritious and gives you something to put things on. I love making open sandwiches with it or serving it warm with avocado oil and smashed avocado dip.

 

Serves Makes around 10 slices

 

Ingredients

  • 75g almond flour

  • 75g ground walnuts

  • 30g coconut flour

  • 20g ground linseeds

  • 20g psyllium husks

  • 200ml warm water

  • 2 dessert spoons of olive oil

  • 1 dessert spoon of cider vinegar

  • 2 heaped teaspoons of baking powder

  • Pinch of salt

 

To make

  • Add all the dry ingredients into a mixing bowl

  • Then add the olive oil cider vinegar and water

  • Mix ingredients together well until you get a sticky dough like consistency

  • Using your hands knead the mixture for around 30 seconds and mould it into a round or oval shape

  • Pop mixture onto a baking tray and mould it to how you want it to look when its baked

  • Bake in the oven on 180 degrees for around 50 mins

  • Leave to cool before you cut it into slices

 

*If you want a lighter loaf you could forgo the walnuts and use double the amount of almond flour. I try and minimise my use of almonds however as they can cause an inflammatory response in some people.

 

*This bread freezes really well so you can double up and freeze some slices to have ready to go

 

*When its warm I tend to keep the slices of bread in the fridge

 

*I will often weigh out the quantities and pop in a Tupperware bowl so its ready to mix quickly when I need to make a loaf fast!

Green salad with pine nuts

Recipe overview

There are many variations that can be made to the green salad making it more wholesome for example if that is all you will be eating at a meal. However, this is a basic green salad that can be used to accompany other dishes on the meal plan. The herbs really do make it so experiment with using them.

 

Serves 1 person

 

Ingredients

  • Handful of spinach

  • Handful of baby gem or romaine lettuce

  • Half a handful of basil leaves or mint leaves or both if you have them

  • Handful of pine nuts

 

To make

Simply mix all the ingredients together in a salad bowl and serve alongside your main dish. I like to dress my salad with a basic dressing of either olive oil or avocado oil and a splash of lemon juice. Or if I want something a little more interesting, I use my tahini dressing.

 

 

Creamy tahini dressing

Recipe overview

If you want a dressing with a little more to it than simple oil and vinegar / lemon juice this one has a nice satisfying flavour.

 

 

Ingredients

  • 1 dessert spoon of tahini (sesame seed paste)

  • 3 dessert spoons of lemon juice

  • 5 dessert spoons of olive oil

  • Salt to taste

 

To make

  • Combine all the ingredients into a dressing mixer or tupperware bowl

  • Mix - together until the consistency is creamy

  • Transfer to dressing container and store in fridge

 

I also sometimes add a little smoked paprika which gives it a slightly different more interesting taste.

Courgettie

Recipe overview

Courgettie is a great alternative to pasta on this diet and is super versatile. Sometimes I will add it uncooked to salads and sometimes I will lightly sautee it and add other things to it to make it more substantial.

 

You will need a device to make the couregettie with, you can get a hand-held tool to do this or invest in a slightly better device for making it. I use a Dexam courgettie maker and I wouldn’t be without it as its so quick and easy to use. I think they cost around £20 in the UK and the investment is well worth it!

 

Serves 1 person

 

Ingredients

  • 1 medium or large courgette depending on appetite

  • Olive oil

 

To make

  • Make the courgettie with whatever device you are using and pop into a frying pan with a dash of olive oil.

 

  • Lightly sautee the courgettie on a low heat until its cooked

 

*Whilst I have my courgettie maker out I will often make more than I need so I have a batch in the fridge ready to go. It can be stored in a tupperware container in the fridge for around 3 days.

 

Green garden pesto

Recipe overview

This pesto recipe tastes nothing like conventional pesto, it’s zingy fresh and totally delicious, it reminds me of an English garden in the Summer! I use it with courgettie, as a pizza topping, over salads and veggies for something a little different. I generally always have a basil plant growing on my kitchen windowsill but when I can’t get one of these I use the fresh basil you can buy in packets in the supermarket.

 

There are several tweaks that you can make to the recipe and I detail these below.

 

You can make this is any sort of blender but I use my faithful hand held blender as its easy to add ingredients as needed.

 

Serves 4 people

 

Ingredients

  • 2 – 3 good handfuls of basil

  • Cider vinegar or lemon juice

  • Olive oil

  • Salt

  • Ground almonds

 

To make

  • Add the ingredients into a hand-held blender

 

  • Blend until the consistency is correct, it should be sauce like but not runny. Although if you are using this as a salad dressing you can make it a little more runny.

 

  • Store in fridge for up to 7 days

 

Tweak no 1:

Add some Grana Padano cheese or Parmigiano if you are not vegan

 

Tweak no 2:

Try using pine nuts instead of the ground almonds or use both, just half the quantities.

 

If you are feeling really decadent you could add tweak 1 and 2 to the above recipe.

 

*If you look for a store bought pesto make sure you get one without any sugar, sunflower oil potato starch, fructose or sucrose in it. Ideally It should contain olive oil, pine nuts / kernals, salt, garlic, and parmigiano cheese. Obviously if you are vegan you will have to look for one without cheese however do make sure there is none of the above mentioned items in the one you buy. What tends to happen is that one ingredient is excluded and several other non-compliant ingredients are included. Waitrose in the UK do a decent pesto without any of these unwanted ingredients.

Super green salad with hemp hearts

Recipe overview

The green salad with hemp hearts gives the basic green salad an extra kick of protein. This can be used n the meal plan when you need something with a bit more substance to it. Hemp contains around 10g of protein to every 30g so it is a really good protein rich food to add to any of the recipes.

 

Serves 1 person

 

Ingredients

  • Handful of spinach

  • Handful of baby gem or romaine lettuce

  • Half a handful of basil leaves or mint leaves or both if you have them

  • Heaped dessert spoon of hulled hemp seeds

  • Handful of pine nuts

 

To make

Simply mix all the ingredients together in a salad bowl and serve alongside your main dish. I like to dress my salad with a basic dressing of either olive oil or avocado oil and a splash of lemon juice. Or if I want something a little more interesting, I use my creamy tahini dressing.

Super nutty granola

Recipe overview

This granola is packed full of protein and will definitely keep you fuelled up until lunch. You can also use the ingredient list and have raw instead of baking the ingredients. Some people prefer it that way. Experiment and see what you prefer.

 

Serves 7 persons depending on appetite

 

Ingredients

  • Handful of walnuts

  • Handful of blanched almonds

  • Handful of macadamia nuts

  • Handful of pecans

  • Heaped dessert spoon of hulled hemp seeds

  • Heaped dessert spoon of ground linseed

  • Dessert spoon of erythritol

  • Two teaspoons of pine nuts

  • Heaped dessert spoon of grated coconut

  • Teaspoon of cinnamon

  • Dessert spoon of olive oil to cover nuts

 

To make

  • Mix all the ingredients together in a bowl making sure the ingredients are thoroughly covered with the olive oil.

 

  • Put into oven at 180 degrees and bake for around 20 mins

 

  • Check the mix at 10 mins and turn over on the baking tray

 

  • Make sure that the ingredients do not burn as the seeds can catch very quickly

 

The granola is delicious served with a handful of berries and a nut milk of your choice I like hemp milk, or almond milk and also often make my own coconut milk.

 

As with all the nut milks make sure you get a pure variety that does not contain added sugars, sweeteners or any other artificial contents.

Baked mushrooms

Recipe overview

Mushrooms are a great source of protein and have a lovely nutty taste and a great substantial texture. The baked mushrooms can be cooked in several ways with or without cheeses. I love the combination of baked mushrooms and a little Goats cheese but the cheese can easily be omitted from this recipe.

 

Several tweaks can be added to this recipe which are detailed below.

 

Serves 3 persons

 

Ingredients

  • 6 large field or portobello mushrooms

  • Ground almonds

  • Ground walnuts

  • Grated Goats cheese

  • Olive oil

 

To make

  • Brush the mushrooms with olive oil

  • Place all the mushrooms on a baking tray upside down

  • Bake in the oven for around 15 minutes

  • Grate the Goats cheese

  • After 15 minutes take the mushrooms out of the oven

  • Add the nuts first and fill each mushroom

  • Sprinkle the Goats cheese on top of the nuts

  • Bake in the oven for a further 10 minutes

 

Tweak no 1

Instead of the Goats cheese you could add a little pesto either homemade or bought, add the nuts on top, ground walnuts first and then the ground almonds.

 

Hemp heart veggie burgers

Recipe overview

These hemp seed veggie burgers are a great source of protein and can be enjoyed hot or cold the day after. There also a great recipe to take for lunches at work or picnics. I like to combine this dish with a nice big green salad or my red cabbage slaw.

 

Serves - around 4 people 2 burgers each but depends on appetite

 

Ingredients

  • Grated courgette

  • Coconut flour

  • Ground linseed

  • Ground hemp seed

  • Olive oil

  • Lemon juice

  • Half teaspoon of Himalayan or sea salt

  • Handful of grated hard Goats cheese

 

To make

  • Combine all the dry ingredients in a big mixing bowl

  • Add the courgette

  • Add the lemon juice and olive oil

  • Mix all the ingredients together until you get a firm sticky mixture

  • Take a heaped dessert spoonful of the mix and mould into balls

  • Squash and mould into a burger shape

  • Pop on a baking tray

  • Bake the burgers for around 20 mins on 180 degrees

 

*if you are vegan you can easily omit the Goats cheese

Red cabbage slaw

Recipe overview

Red cabbage is so nutritious, and it looks amazing too with its gorgeous purple colour! In this recipe I combine it with a little Goats yoghurt but if you are vegan you could combine with a nut yogurt or my creamy tahini dressing.

 

Serves - around 4 persons

 

Ingredients

  • Half a medium sized red cabbage

  • 2 dessert spoons of Goats yoghurt

  • Pinch of salt

 

To make

  • Chop / shred the red cabbage as finely as you can

  • Pop the shredded cabbage into a mixing bowl

  • Add the Goats yoghurt

  • Add the salt

  • Mix together

Lemon nut balls

Recipe overview

These delicious little treats are perfect for after dinner as a healthy dessert or as a snack after sport or just as a mid-afternoon pick me up. I sometimes have one of these with my green smoothie at breakfast if I need a little bit extra.

 

Serves makes around 9 balls

 

Ingredients

  • Half cup of desicated coconut

  • Juice and zest of 1 lemon

  • Half cup ground almonds

  • Half cup ground walnuts

  • Half cup of ground pecans

  • 2 dessert spoons of rice syrup

 

 

To make

  • Mix all the ingredients together in a bowl and mix well

 

  • Roll the mix into 50 pence size balls

 

  • As with all the nut ball mixes it should be sticky with the lemon juice and rice syrup and your hands will get sticky!

 

Pop the balls into a container and store in the fridge. There delicious cool after around 20 mins. Keep in the refrigerator for up to 7 days

 

To get your 7 day meal plan including all recipes please have a look at the package I offer detailed below. I also offer face to face and distant consultation packages that include a 7 day meal plan along with recipes and lots of other useful resources. Check these out by clicking on the link below.

Meal plan package

This package is perfect for those who just want to purchase the meal plans and recipes as it includes everything apart from the 1 to 1 consultation as follows:

  • Full supplement protocol 

  • Access to discounts via the supplement companies I use

  • Resource list with lots of useful information and resources to help you

  • 7 days of meal plans delivered into your inbox after the session to get you started

  • Recipes for all dishes included in the meal plan

The meal plan package costs £45

For more meal plans and recipes please have a look at the packages I offer by clicking on the link below.