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Welcome to cheap eat nutrition recipe ideas! These are affordable nutritious recipes that are grain & gluten free, healthy for the gut microbes and contain a healthy dose of fat. You can find various cheap eat dishes and ideas on the Instagram page; @cheap.eat.nutrition . 

So today’s recipe is for spicy sticky chicken wings. As all will know, buying organic free range meat & poultry is expensive, chicken wings are however an affordable addition as opposed to the more popular breast meat. They have the additional nutritional extra of the skins, (providing a healthy source of fat and collagen) as well as being left with bones that can be put towards a nutritious bone broth, (see previous post for recipe and info http://whatsuppblogblog.com/2016/10/29/whats-the-fuss-about-bone-broth/ )

Ingredients:

(Serves 2)

– 1 pack of chicken wings

– 1 tsp ginger

– 1 tsp chilli flakes 

– 1 tsp paprika 

– 1 heaped tble spoon of coconut oil 

Method:

– Place coconut oil in pan and heat on low setting until liquid

– Add spices and stir together combining ingredients into a glaze

– Place chicken wings in heat proof dish drizzle glaze over wings 

– Massage glaze into individual chicken wings

– If time allows, cover wings and place wings in fridge to marinate for a few hours 

– Place wings in oven at 180 Celsius and cook for 20/25 mins

– Allow to cool for 5 mins, serve and enjoy! 

Welcome back the What Supp Blog, your first stop for nutrition, supplementation and biohacking. Today’s topic is going to be one for the carnivores amongst us. This post is going to have a dive into the nutritional benefits of organ meats and explain why you should include them in your diet.

Organ meats, or Offal as they are also commonly known, refers to the internal organs and entrails of a butchered animal. The word does not refer to a particular list of edible organs, which varies by culture and region, but includes most internal organs excluding the muscle and bone of the animal. Now I know this description, for me anyway, does sound a tad grim. However in many countries and cultures using organ meats is not just standard business, their often considered a delicacy.

In nature there’s a reason that upon catching their pray, most predators will go directly for the liver and kidneys prior to the flesh. Organ meats are the most concentrated source of just about every nutrient, including important vitamins, minerals, healthy fats and essential amino acids. 

Compared to the muscle meat we are used to eating, organ meats are more densely packed with just about every nutrient, including heavy doses of B vitamins such as: B1, B2, B6, folic acid and the important vitamin B12.  

Organ meats are also loaded with minerals like phosphorus, iron, copper, magnesium, iodine, calcium, potassium, sodium, selenium, zinc and manganese and provide the important fat-soluble vitamins A, D, E and K. Organ meats are known to have some of the highest concentrations of naturally occurring vitamin D of any food source. Organ meats also contain high amounts of essential fatty acids, including arachidonic acid and the omega-3 fats EPA and DHA which are essential for optimum brain health and function.

Although there are plenty or organ meats to choose from, I’d probably suggest starting with the three organ staples: liver, kidney and heart. Below I’ll present a quick summary of nutrient density for each one of these meats. 

Liver

Per 68-gram serving of beef liver (approximately one 2.5-inch by 2.5-inch slice)

Fat: 4g

Protein: 20g

Calories: 130

One of the most common organs, liver is a great source of high quality protein and is one of the most concentrated sources of vitamin A, along with copper, folic acid and iron. It also contains Coenzyme Q10 (CoQ10), which is important for cardiovascular functions. Athletes love liver because it improves the oxygen-carrying capacity of blood cells, increasing endurance and strength and fighting fatigue, while its B vitamins can also aid those suffering with Alzheimer’s and other forms of dementia.
Note

Liver can retain toxins from drugs and other chemicals, so buy grass-fed & organic meat where possible as it will be without added antibiotics or hormones

Kidneys 

Per 4-oz. serving of beef liver (approximately one 4-inch by 4-inch slice)

Calories: 116

Fat: 3g

Protein: 20g

If you’re looking for a way to get lots of protein without lots of fat, opt for kidneys, which contain a shedload of B12, riboflavin and iron, as well as healthy amounts of B6, folate and niacin.

Two of the key components in kidneys are vitamin B12 and folate. These two perform several important functions in the body, including keeping the nervous system healthy. A deficiency in either of these vitamins can cause a wide range of problems, from lack of energy, muscle weakness to poor memory and even depression. 

Heart

Per 4-oz. serving of beef heart (approximately one 4-inch by 4-inch slice)

Calories: 127

Fat: 4g

Protein: 20g

Since it’s a muscle, heart shares many similarities with steak, roasts and ground beef, is less expensive (funnily enough) and has a higher amount of protein, thiamine, folate, selenium, phosphorus, zinc, CoQ10 and several B vitamins. It’s a great way to rack up amino acids that can improve metabolism and compounds that aid the production of collagen and elastin, which ensures skin elasticity, joint repair and combats many signs of ageing. This mixture of unique nutrients helps build muscle, store energy and boost stamina and endurance.

Ok, so there’s a look at just some of the benefits of what organ meats can do for you and why they’re worth incorporating into your diet. So, below is a quick and simple liver recipe that can be completed from start to finish in 25 minutes and is a delicious option to start you off! 

Recipe 
Liver & Onions

Ingredients:

– Lamb (optional) liver 
– 1 large Onion 
– 3 cloves of Garlic 
– 1 tsp of rosemary 
– 1 tsp oregano
– 1 chicken stock cube
– 275ml of boiling water
– 1 tsp of butter 

Method:

– Chop liver and onions into rough slices. Place to one side. 
– Finely chop Garlic cloves. Place to one side. 
– Heat butter in medium frying pan on low to medium heat.
– Add liver & onions, cooking till liver changes colour and onions are translucent. 
– Add spices and garlic, mixing thoroughly. 
– Add stock cube to boiling water, mixing till dissolved. Now add stock to liver & onions.
– Place on low heat and allow to simmer for 15 minutes.
– Serve with roasted or mashed root veg. 

Hope you enjoyed this blog post! Please leave a comment and check out the Facebook page, Instagram and Twitter pages for more great information on health, nutrition, biohacking and more! 

Cheap, nutritious and simple, welcome to the cheap eat nutrition recipe collection. Named after the popular Instagram page, these recipes aim to bring you a selection of delicious food options minus the excess sugar, processed carbohydrates and industrial seed oils. 

Today we’ve got a really simple snack for you that can be customised to your individual liking. The Chia seed pot with coconut milk.

Chia seeds are a great source of polyunsaturated fat, particularly the omega 3 fatty acid, alpha linolenic acid (ALA). There is also a good fibre content. 

Please be mindful that the jury on chia seeds as a staple in the diet is still out. There are a huge amount of nutrients which I haven’t mentioned that are contained within them. 

However, there is some research that points to chia seeds having a high concentration of anti nutrients which essentially effects the body’s absorption of much of the nutrient content. One study did suggest that a 50g a day portion of chia seeds over a 12 week period raised bio markers of inflammation in the body. In conclusion though, this is still a solid snack that will deliver a low carb and healthy fat punch. Just don’t become over reliant on chia seeds for your omega 3 intake. 

Ingredients:

– 4 tble spns of Chia Seeds
– coconut milk (enough to cover the seeds by two thirds)
– 1 tble spoon of cocoa nibs
– 1 – 2 heaped tsps of almond butter (option)

Method:
– Place seeds in a small, preferably sealable pot. Alternatively, a kitchen or jam jar
– Cover the seeds with the coconut milk and stir thoroughly until all the seeds are mixed separately
– Cover and leave in fridge over night
– Stir in cocoa nibs and almond butter. Relax and enjoy! 

Welcome back to another snack hack. These are clear and actionable tips that can be used to get the best out of your body, mind and spirit.

Today I am going to discuss why bulletproof coffee is great addition to your day. I’ll introduce my own recipe for bulletproof coffee and detail why the adjustments I’ve made could be worth considering.

So, what is bulletproof coffee? For those whose don’t know, it’s essentially coffee with butter and coconut oil combined within it. It goes by the name ‘bulletproof’ as famous biohacker Dave Asprey (creator of the Bulletproof brand) is generally credited for popularising it.

It is worth noting that some interesting research has been released that highlights the significant positive health outcomes for coffee drinks, but as in most things in life, moderation is key.

So let’s geek out a little on the ingredient list for bulletproof coffee. Butter is key, but not just any old butter, grass fed butter is whats wanted. 

Many cows will be fed a diet which is predominately grains based as opposed to a more favourable grass based diet. This serves to up the quantity of Omega 6 polyunsaturated fatty acids held within the cow’s fat profile and by digesting this yourself, you will further increase the inflammatory Omega 6s you are already likely getting in your diet. This is a big issue in the western diet where a diet adjusted to higher Omega 3 fatty acids is more desirable for everything from supporting your brain to develop to reducing inflammation in the body.

Still keeping with butter, it also needs to organic. This will likely be a given if you’re ensuring you get grass fed butter. Being organic will serve to ensure the animal has not been exposed to excessive antibiotics and growth hormones. 

Aside from the clear ethical considerations for the animal’s welfare, poisons and toxins will predominately be stored in the fat of animals so to ensure no exposure to these nasties, organic grass fed butter is a crucial ingredient for your coffee. 

Next up we have the coconut oil. Although extra virgin coconut oil without doubt is a good option as it has, amongst other things, a positive neuro protective effect, Medium Chain Triglycerides (MCT) oil is a concentrated version that is more favourable due to it being broken down to a few different fats (the MCTs) which are used by the body far more efficiently for generating energy. 

MCTs don’t require bile to be broken down because MCTs are shorter than other fats and they’re transported directly to the bloodstream through your portal vein. All this means is that you can quickly get energy from MCTs and your body won’t be inclined to store them as fat. Result!

So that’s the butter and MCT oil which makes up your standard bulletproof coffee. Here are my three additions to my daily bulletproof coffee:

1. Collagen

Collagen is a protein found in skin, tendons and connective tissues of the body. Many people will bypass these parts of an animal such as chicken or beef, therefore limiting their intake of collagen. 

But what is so special about collagen? Many a reason I tell you. Collagen helps elasticity in the skin, promote joint health and slow degradation, improve digestion and reduce inflammation as well as improving mood and sleep! A pretty impressive boom for your buck.

2. Cocoa powder 

Cocoa powder is actually a pretty incredible supplement with some powerful qualities. Cocoa powder is a good source of potassium, an essential mineral found in plants which regulates heartbeat, blood pressure, and sodium levels. 

Cocoa powder also contains phosphorus, magnesium, and calcium, which build bones, tissues and nerves in the body. There is also choline, folate, and lutein, which help maintain healthy nervous systems, cell membranes, skin and vision.

Lastly, cocoa powder contains the antioxidants catechins and procyanidins. These antioxidants helps neutralise free radicals in the body that are byproducts of metabolism and our environment.

For more of cocoa powders healing benefits, including increasing insultin sensitivity and improving memory and over all brain health, read this historical post; 
http://whatsuppblogblog.com/2017/03/05/chocolate-a-superfood/

3. Maca powder 

Macs powder comes from the maca root. It is rich in nutrients and actually has a higher calcium level than milk. It had a relatively high amount of absorbable plant-based nutrients, including protein, fiber, calcium and magnesium, among others.

Maca Root benefits include increased fertility in both men and women, hormone balance, booster for the immune system, and increased energy, stamina, improved sexual function, memory, and focus. 

The Maca root is an adaptogen and a member of the cruciferous family, like broccoli and cabbage. Adaptogens are a name given to certain herbs, plants, and natural substances that help the body naturally adapt to stressors like a busy schedule, demanding job, or illness. 

You can read a little more about them in the bellow article about cruciferous vegetables;
http://whatsuppblogblog.com/2017/05/07/the-powerhouse-veg/

Recipe 

Ok so I’ve laid out what my bulletproof coffee is made up of. You can tinker around with quantities and be mindful of seeking to enter nutritional ketosis, the amounts of additional extras aside from fat will have a bearing. Hope you enjoy your bulletproof coffee whatever additions you do or don’t make! 

Serves 2 cups of coffee –

– 1 Tble spoon of grass fed butter (I like Kerrygold, it’s one of the few that actually labels that it’s from grass fed cows).
– 1 – 2 Tsps of MCT oil (build up slowly, this can have toilet inducing effects!)
– 1 tsp of cocoa powder 
– 1 tsp of maca powder 
– 1 heaped Tble spoon of collagen (I like Great Lakes beef gelatine hydrolysate collagen as it’s organic, grass fed and tasteless)
– Blend together and enjoy!