Slow Cooked Livers


Organ meats are good for us; I have written about why here. The nutrition from offal foods like liver is simply outstanding and something that we should get into the habit of including in our meals a couple of times a month.

For many, liver isn’t the most delicious meat so it is important to use recipes that are simple and also tasty. Chris Masterjohn gives some excellent tips here on liver storage and preparation and if you scroll down readers share helpful cooking tips.

Garron cooks a delicious onion and liver dish coated in flax seed meal that I havent yet managed to beat. It is started on the pan and finished in the oven and if I get my hands on the recipe I will share it.

I prepared a slow cooker liver dish yesterday.

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Salad Basics – How to build a salad that tastes good

It’s time to revamp your boring salad!

Salads can be the most boring dish ever that no one wants to eat; or a delicious blend of your favourite flavours. It’s all down to deciding to make it a little bit more interesting. We are in Winter here so if I have forgotten some wonderful vegetables from other seasons across the globe, my apologies.

When it comes to making a tasty salad the point is, GET CREATIVE!

Often you can make a very tasty salad out of what is left-over in the fridge; but with a little forethought and buying new salad vegetables on your weekly shop, you can start to create fast tasty vegetable dishes that are filled with colour and nutrition.

Caution: it doesn’t take much to turn a healthy salad into a calorie bomb – watch how many add-on’s you add, be sensible about portions, and mindful about dressings and dips!

The basics:

  • Any green / purple salad leaves, the darker the better: for example; rocket, spinach, lettuce, chard, dandelion greens, Chinese lettuce, watercress, and any of the multitude of coloured leaves available.
  • The cruciferous power players: red cabbage, purple cabbage, green cabbage, kale, brussels sprouts, cauliflower, broccoli, etc.
  • Chopped vegetable selection: tomatoes, cucumber, radishes, corn, onions, scallions, baby beans, snap peas, baby corn, etc.
  • Power herbs: basil, coriander, parsley, chives, etc.


The twists:

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This is a must read for sufferers of gastro problems.

Ravenstarshealingroom's Blog

*It’s only been recently discovered by Dr. Habba, that gallbladder problems could mimic the causes of IBS.  People who experience violent diarrhea immediately after or during a meal, (especially fatty foods) may be suffering from Habba Syndrome caused by an ‘irritable’ gallbladder.

Metaphysically, little annoyances, emotions or attitudes can irritate and create an imbalance in the gallbladder.  People affected most are those who don’t like changes, especially to their daily habits and those who are overly stressed by tests and exams.  You could say their great anxiety ‘wrenches’ their bowels.

The liver is the organ that produces bile salts when you eat (bile salts help to digest fat) but when the gallbladder’s upset it doesn’t process bile well, causing the body to work feverishly to dilute the bile by adding water in the intestinal tract – the reaction – violent trots.

Manic depressive people (bi-polar) could characterize this….another article to…

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Aqua-jogging, Kenyans, Carbs and why do they keep winning, Winning mind-set and Musings. Weeks tidbits, February 16th 2017

Kona ironman nutrition

Aqua jogging = new friends

It would seem that aqua jogging is the new social meetup (if you are in your 40s like me!) – I seem to be meeting the nicest of people now that I have my head above the water.

Here is more on aqua jogging and why it is good while you are rehabbing an injury like I am (ankle sprain from an accident)

7 of the Best Pool Running Workouts for Injured Runners


How to Run Like an Olympian in the Pool

Sport should be your passion, you should know your why, and training should elevate you


I met the coolest guy today; he was just finished his swim set and I guess I had been watching everyone so noticed that he looked like an athlete; LIKE A REAL ATHLETE. I won’t guess his age but a little bit older than me, and a fantastically…

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Slow cooked oxtail


Another great dinner; rich without the rich ingredients. This slow-cooked oxtail dish can be prepared in a slow cooker, crock-pot or casserole dish. You may need to tweak the cooking times.

There is a fair amount of fat on oxtail so serve it fairly lean; watch your portion size of meat and pile up on the vegetables. Athletes with a need can add a suitable carbohydrate.

We served this two ways; I had salad and G had cooked brown rice. You could also consider cauliflower rice, steamed broccoli, couscous or fluffy mashed potatoes.

There is no easy way to make a good photo of oxtail; but wow the flavour off this dish. I have kept the recipe simple and I literally threw this together before bed so that dinner was taken care the following (busy day).



Serves 2 people for several meals, or 4-6 people for one.


  • 1 leek – sliced (I also had 1/4 onion so added this to use it up. You could use onions, leeks or both)
  • 2 cloves of garlic – minced
  • Oxtail  – 1 packet should suffice in this recipe
  • 1-2 carrots – grated
  • A nice fistful of mushrooms or more if you are a lover – sliced as you prefer
  • Dried oregano
  • Stock – home-made or stock pot
  • 2 cans of chopped of whole tomatoes
  • A dash of water, use your judgement (I added about a mug of water to the stock pot; if using home-made stock you probably only need 1 mug in total)
  • Optional – I tossed in some frozen peas towards the end of cooking.


  1. Saute the onions/ leeks and garlic in oil such as extra virgin olive or coconut oil.
  2. Add the oxtail and lightly brown
  3. Add the remaining ingredients: carrot, mushrooms, dried oregano, stock pot, canned tomatoes and water to just about submerge the whole lot. Give it an easy stir.
  4. Set your slow cooker to high and leave go for 3-6 hours as you prefer. Use an appropriate crock pot setting or place in a low temperature oven such as 160 C for several hours.
  5. Serve on cooked grains, vegetables or with salad.



another great blog from the Precision Nutrition team

If you are to read one article this week, then let it be this:

Why the “pause-button mentality” is ruining your health and fitness.
‘Getting a fresh start’ isn’t the magic bullet you thought it’d be. By John Berardi, Ph.D.

Time and time again when clients email me they then stall on making the appointment or making a start and it drives me NUTS.


There never is a perfect time to get started.
There is no getting it 100% perfect all of the time; but what there is, is doing your best moment by moment and day by day and achieving this – doing your best – consistently sees you achieving your health, fitness and life goals.

So what are you waiting for?

lough cutra 6
I’m doing my best too 🙂 not always perfectly because
that helps me to help you better.