Calories: 994 kcal (or 714kcal)
Macros: 75g Protein, 65g Carb & 50g Fat
First things first – regular Dauphinoise Potatoes are immense. And surprisingly, not too difficult to make according to Michelle. However, we can do better! Sweet Potato Dauphinoise Potatoes with some Soft Goats Cheese are incredible. The taste is divine. 😋 The health profile too is so much better, due to the Sweet Potato nutrients and lower GI value, and the removal of the harmful A1 Milk Protein in normal milk. Combine that with Pan-fried Wild Caught Salmon with crispy skin, fresh Spring Greens and Carrots drizzled with the juices from the Dauphinoise – you’ll feel like you’ve just gone to healthy swanky restaurant in town. And all for 714/994 calories!
For a smaller lower calorie option, reduce to one Salmon Fillet without the skin. This will save you 280 calories, without sacrificing on tase whatsoever.
- Wild-Caught Salmon – 2x Fillets with Skin
- Sweet Potato – 180g
- Diced Onions – 1x tablespoon
- Crushed Garlic (lazy) – 1x teaspoon
- Lactofree Cream (Arla) – 30ml
- Semi Skimmed A2 Cow’s Milk – 40ml
- Soft Goats Cheese – 20g
- Groovy Coconut Flour – 1x teaspoon
- Grass Fed Butter – 5g
- Carrots – 2x medium
- Sliced Spring Greens – 120g
- Seasoning/flavours – Cumin, Chives, Sea Salt
- Salmon is a great source of protein, that is rich in Omega-3 Fatty Acids (great for the brain), high in Vitamin B, good source of potassium and loaded in Selenium. All combined give a host of benefits ranging from cardiovascular, improved mood and cognition, Joint protection and eye benefits.
- Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato due to it’s high fibre content that slows the absorption of the carbs.
- Garlic, Onions and Spring Greens are great sources of indigestible fibre and have prebiotic benefits for your guts microbiome.
- Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
- Grass Fed Butter is a great source of healthy-fats that promote optimal health and hormone production.
- Spring Greens provide you with a useful amount of vitamin C, to support your immune system, and vitamin K, to build bone strength. They contain sulforaphane and indoles that are reported to have anti-cancer and anti-inflammatory properties, which could help protect against heart disease and stroke and other auto immunity issues.
- Carrots are a rich source of Beta carotene – a powerful antioxidant that can also be converted into vitamin A in the body to help maintain healthy skin.
- Goats Cheese – Goats do not contain a certain mutation in the milk that most cows do, making their milk and cheese much more digestion friendly and look uncannily similar at a DNA level to human milk.
- A2 Cows Milk – All the reported benefits of Cows milk, but without one very important downside – the A1 mutated milk protein present in the majority of farmed Cows. The A1 Milk Protein is similar to Gluten in that it can cause inflammation, leaky gut and auto immune issues. A2 Cows do not have this protein, which is reported to allow lactose intolerant people to drink milk again.
- Coconut Flour is high in fiber, protein, and healthy fats and is free from wheat and other grains. It is also low in sugar, digestible carbohydrates and calories, and has a low score on the glycemic index. A great healthy alternative to regular wheat flour.
Follow this Food Diary micro-blog as it unfolds. Comment if you have questions or ideas on meals, and please keep me honest to the above.