Preparing and cooking your own food is arguably one of the best things you can do for your health. I know this from experience. There was a time that I struggled with junk food and binge eating: I didn't prepare any of my own food, I ate out for every meal and bought for convenience's sake. 

A stint in hospital due to health issues was a wake up call and I knew I had to make a change. I started taking care of myself again, and the first way I did this was by cooking for myself.

When we prepare our own food we know exactly what's going in it and can avoid preservatives, chemical additives, GMO ingredients, hidden sugars and artificial flavours. All of those things can weaken our immune system, drain our energy and make it harder for us to manage our weight. 

When we make our own food we also make a harmonious connection between our body, mind and nature, which helps us to digest the food and absorb the nutrients properly into our cells. Studies have shown that having a mindful relationship with food actually increases nutrient intake. It's about the whole process of knowing where our food comes from, sourcing it ourselves and then preparing a delicious nourishing meal from a place of love. 

Cooking our own food makes it easier to manage our weight, promotes healing, reduces bloating and other digestive issues, and boosts our immune system. Importantly, cooking our own food can also be a pleasurably, joyful experience.

My book is full of recipes that require no more than 10 minutes of hands-on cooking time, to make it easy for people to start looking after themselves better. Here's a no-fuss take on fish and chips and a warming chicken noodle soup, both of which I hope you'll enjoy!

10-Minute Fish and Chips

You can enjoy this classic recipe because it’s cooked in clean oil.

Total time: 10 minutes  |  Serves 4


1 tablespoon coconut oil, for cooking chips

2 small potatoes

2 tablespoons extra-virgin olive oil, for cooking fish

1 pound fish such as tuna, swordfish, orsalmon—just ensure that it is less than ½ inch thick

Lemon wedges (optional)


Start the chips first: Add the coconut oil to a pan on high heat. As the oil is heating, cut the potatoes in thin strips. (If you cut them too big, they will take longer to cook.) Add the potatoes to the oil and let cook for 4½ minutes. When golden brown, flip them over and cook for another 4½ minutes.

While the chips are cooking, heat a second pan with olive oil on medium heat. Add the fish, and let cook for 6 to8 minutes, flipping midway through cooking, until opaque and flaky. Serve with lemon wedges, if desired.


Crumb your fish with almond flour.

Calories: 227.5 | Total Fat: 10.3g |Carbs: 9.4g | Dietary Fiber: 1.8g | Protein: 25.1g

Chicken Noodle Soup

Total time: 10 minutes  |  Serves 4


1 tablespoon coconut oil

2 celery stalks, chopped

1 tablespoon onion powder

1 teaspoon garlic powder

½ teaspoon dried basil

½ teaspoon dried oregano

½ teaspoon dried thyme

¼ teaspoon salt

¼ teaspoon black pepper

7 cups chicken broth

13/4 cups vegetable broth

½ pound chicken, in small cubes

2 packets organic ramen noodles


Add oil, celery, onion powder,and garlic powder to a hot pot, and sauté for 1 minute. Add in the rest of the ingredients, except for the noodles.

Bring to a boil for about 5 minutes.

Add the ramen noodles and cook for another minute until the ramen noodles and chicken are cooked through.

Calories: 228 | Total Fat: 8.6g |Carbs: 20.3g | Dietary Fiber: 1.2g | Protein: 17.9g