If you pay attention to these minor areas, it can improve your quality of life and increase your chance of longevity.

Preparation Time 5 minutes

Cooking Time 20 minutes

Ingredients

• Lard, goose or duck fat – enough to cover potatoes
• 1 large potato per person – chipped

Method

1. Heat the fat in a deep fat fryer.
2. Once the fat has melted, add the potatoes and fry until golden.

Cooking Time 25 minutes

Ingredients

• Large knob of butter
• 1 large onion – chopped
• 4 chicken breasts – chopped
• 4 cloves of garlic – crushed
• 1 red chilli – thinly sliced
• 2 red peppers – chopped
• 200g mushrooms – sliced
• 200g tin of olives – pitted
• 2 x 400g tin chopped tomatoes
• Handful of fresh thyme
• Sea salt and black pepper to season

To serve:  Wholewheat pasta or homemade chips cooked in lard, goose or duck fat (see recipes)

Method

1. Heat the butter in a large pan, then add onion and fry until soft.
2. Add the chicken and fry until cooked through.
3. Once the chicken is cooked, add all the remaining ingredients, cover and simmer for 15 minutes .

Preparation Time  Less than 30 minutes

Cooking Time  1-2 hours

Ingredients

• 2 good sized knobs of butter
• 750g of beef mince (try to purchase mince from your local farm shop)
• 1 large onion finely diced
• 4 cloves of garlic
• 3 sticks of celery finely chopped
• 1 red pepper finely chopped
• 1 bay leaf
• 1 tbsp ground cumin
• 1 tbsp ground coriander
• 1 tbsp dried oregano
• 1 tbsp paprika
• 2 tbsp cayenne chilli pepper (adjust if you like a milder chilli)
• 1 tsp ground cinnamon
• 1 tsp ground black pepper
• 1 tbsp tomato puree
• 400g tin chopped tomatoes
• 400g tin of red kidney beans, rinsed and drained
• 4 tbsp Arson Fire sauce (adjust if you like a milder chilli) – purchased from www.coquetvalleyproducts.com
• 4 tbsp Holy Mole, its hot chocolate sauce – purchased from www.theonestophotshop.co.uk

To serve:  Brown basmati rice

Method

1. Heat one knob of butter in a large pan, add mince.  Fry until browned, then remove from the pan and set aside
2. Using the same pan, add the second knob of butter, then the onions, garlic, celery and red pepper, then sweat for 5-6 minutes
3. Add all the spices and fry for one minute
4. Return the beef to the pan and stir to combine
5. Add the tomato puree, arson fire and tinned tomatoes bring to the boil
6. Reduce the heat and simmer for one to one and half hours until tender
7. Add the chocolate sauce and kidney beans and simmer for a further five minutes

The more carbohydrates you eat, the more sugar is in your system and the harder your pancreas has to work to release more insulin. Eventually, your pancreas will burn-out, not be able to metabolise the sugar, so it is stored rather than used and not perform as it should, which can lead to obesity, diabetes and pancreas problems. The sugar release from carbohydrates supplies a short-lived boost of energy and once used, your body requires another boost soon after. To slow-down the release of sugar from the carbohydrates, eat them with a dairy product such as, butter, cheese, cream, yoghurt and milk. The dairy acts like a bungee tied to a whippet, as it stops the whippet running away at high speed and just allows it to accelerate at a steady speed, resulting in the fuel from the carbohydrates being drip-fed into your system, giving you a steady supply of energy.

When you do eat carbohydrates, eat unrefined carbohydrates such as wholemeal pasta, bread and brown rice. Don’t eat refined carbohydrates such as white pasta, bread and rice, as it has no nutritional value at all and once consumed, your body is trying to expel it, because it doesn’t want it.