Let's Eat

by Dr Milli
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For those who know me, I eat and fast according to my menstrual cycle and fuel and train my exercise sessions according to my menstrual cycle. I base my meals around a good quality protein source (be it eggs, salmon, chicken) to ensure I maintain muscle bulk – a crucial metabolic organ which helps regulate our metabolic rate. I don’t shy away from fat – we NEED healthy fats in our diet to support cell membrane and hormones. Remember – our sex hormones (oestrogen and progesterone) are steroid and fat based; so we need fat to support them. I always ensure that when I am eating the macronutrient carbohydrates, I try to get as much from an unprocessed source which is packed with fibre and phyto and micronutrients. From there, that’s when the lightbulb moment Light Bulb on Apple iOS 16.4 was born; the idea of A pinch of TLC © –  using food for TLC (tender loving care) and also TLC representing THE LOW CARB. So here, you will kind whole food unprocessed meals and recipes which are delicious.

Enjoy ; Lots of love and fat kisses

Dr Milli x

45g psyllium husk

130g ground almonds

2 tea spoon baking powder

250ml hot water

3 egg whites

Pumpkin seeds to garnish on top optional

¾ teaspoon of fine ground pink Himalayan salt



Preheat the oven to 170°C

Mix the husk, almonds, hot water, egg whites and salt together.

Wet hands and divide the mixture into 4-6 bread rolls (size to your desire)

Bake on the bottom of the oven for 60 minutes

30g macadamia nuts

10grams walnuts

10gram blanched almonds

10 grams unsalted cashew nuts

10 grams pistachio

20 grams pecan nuts

15 grams desiccated coconut



Preheat the oven to 160°C

Roughly grind the nuts and then mix all together

Scatter the mix onto a non-stick tray lined with parchment paper OR add to 20 grams of raw organic coconut oil and shallow fry on a low heat constantly moving the nuts to ensure they don’t burn

Bake for 12-14 minutes

Remove and allow to cool

Serve with full fat Greek yoghurt or full fat cottage cheese

2 free range organic eggs

70 grams Romaine lettuce

25 grams gran Padano cheese

1 tablespoon of extra virgin olive oil

1 juice of lime

Pink Himalayan and pepper salt to taste

20 grams pine nuts




Boil the eggs for 8 minutes and drain. Allow to stand until cool, then peel the shell off the eggs and then slice each egg into 4 thin pieces.

Finely chop the romaine lettuce and add the salt, pepper, gran Padano, olive oil, nuts and lime

Top the mixed salad with the egg and enjoy!

150 gram salmon fillet

1 teaspoon salt

½ lemon

20 grams pistachio finely chopped

90 grams avocado

30 grams cucumber

4 baby tomatoes

20 grams finely chopped onion

1 tablespoon of extra virgin olive oil



Finely chop the pistachio

Pour half a tablespoon of extra virgin olive oil on the salmon and then firmly place the pistachio on top

Place the salmon in the airfryer at 200 degrees for 8-10 minutes (ensure thoroughly cooked through before eating)

Whilst the salmon is cooking, peel a ripe avocado and smash till very smooth in consistency

Chop the onion, cucumber and tomatoes and mix in with the avocado

Add the salt to the avocado and lemon juice

Remove the salmon for the air fryer and drizzle with the remaining EVOO and serve with the avocado salsa.

Dr Milli Raizada

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