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Updated: Jun 9, 2020

This recipe is so important for those signing up for the Dee’s 21 day detox, and for anyone resetting their metabolic button. It is a sample menu for most main meals lunch/dinner.

It is a LOW CARB recipe and keeps your sugar levels low which in turn keeps your insulin levels low, a perfect way to optimise our metabolic health. High insulin levels are a precursor to weight gain, obesity, type 2 diabetes and inflammatory conditions like autoimmune disease.

Remember the insulin roller coaster I have been preaching. This recipe kicks the insulin monster out of your sight.


  • 2 Duck legs (serves 2)

  • 100 grams brocolli

  • 150 grams musrooms

  • 100 grams spinach

  • 100 grams cabbage shredded

  • 1 onion diced

  • 1 orange bell pepper

  • ½ teaspoon cayenne pepper(optional)

  • 1 tomato diced

  • ½ teaspoon black pepper

  • ½ teaspoon tumeric

  • 1 teaspoon salt (½ for duck legs and other ½ for vegetables)

  • 2 cloves garlik

  • 2 Tablespoons cooking fat (butter, ghee, lard, coconut oil)


  • Preheat oven to 180 degrees/gas mark 4

  • Prick the duck skin with a fork and season with salt and cayenne pepper

  • Place in a roasting tray and cook in middle of oven for 90 minutes basting with the juices to keep moist

  • Steam broccoli lightly and leave green

  • In a separate pot heat cooking oil on medium heat

  • Add the diced tomatoes and keep stirring for 5 minutes

  • Stir in mushrooms and chopped garlic for 5 minutes

  • Add cabbage, bell pepper, onion and spinach, mix and stir for 2 mins

  • Add your black pepper turmeric and salt and let it simmer for 3mins

  • Serve with duck legs and broccoli

There you are all ingredients in their natural form. Just as nature intended. Delicious, simple and easy to meal to prepare. Will keep you well satiated for longer. Hunger pangs and cravings will disappear because you are keeping your glucose levels down by eating low carbs with fibre. To master your health is all about hormonal balance.


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