I first discovered Klara Mudge and her blog Both Sides Buttered when she popped up on my Instagram discovery feed (thank you algorithms) and I’ve been fascinated by her delicious and nutritious recipes and insightful wellness advice ever since. I find myself scrolling through both her blog and her Instagram feed regularly, looking for advice and recipes and interesting facts about nutrition.
It was on her Instagram account that I first read about activated nuts. I subsequently spent basically an entire weekend soaking, draining, dehydrating and ultimately burning a whole kilogram of almonds. From there on out, I was hooked on Both Sides Buttered.
my grandma grew these grapes in her garden 🍇 Few fruits have garnered as much attention in the health research literature as grapes. Grape skins contain many phytonutrients including the popular Resveratrol (wine’s health claim to fame) that has strong antioxidant and anti-aging capabilities. Fresh grapes are high in vitamin K too, which is an important nutrient for blood clotting and bone health and insulin resistance. Grapes are a low glycemic index (GI) food and can be eaten freely (if you’re balancing your intake of proteins of course) Ways to enjoy: with fancy goats cheese, added to curries for sweetness, added to oatmeal breakfasts, in smoothies, frozen for a snack or straight off the vine (me yesterday 👆🏼) Remeber to go #organic because conventionally grown grapes are sprayed with harsh pesticides that mess with your longterm health in ways you might not yet realize 😷#pesticidefree
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New healthy snack ideas 🙌🏼 I’m shooting and writing a snack survival guide with 5 new high protein, no sugar, gluten free snacks for the holiday season— these here are activated mixed nuts, soaked overnight (to remove phytic acid) and re-dried in the oven at a low temp for about 10 hours until perfectly toasty. Sprinkled with Maldon sea salt and very subtly flavored with fresh rosemary sprigs to up the savory. Trust me, it’s like no other nut you’ve ever tried and also super easy on your digestion. A lot of people feel bloated / uncomfortable after eating nuts, and it’s likely due to the phytic acid in them, a natural enzyme inhibitor that keeps them alive until they’re ready to germinate. Activated nuts give you all the minerals, a lot of protein and essential healthy brain-boosting, skin-loving fats, minus the phytic acid. Also, a great Christmas gift idea🎁(Homemade is where it’s at this year).
I took the liberty of sending Klara my banana curry recipe over DM and the rest is history. She’s back in Cape Town at the moment (after living in New York for a while) and we recently spent the afternoon in my kitchen, cooking (Klara) and photographing (me) a bunch of delicious recipes that are very incredibly super healthy.
Both Sides Buttered: Nutrition for real life
Klara Mudge is a functional medicine nutritionist and certified health coach with an honours degree in personalized nutrition. Her mission is to help people make their lives healthier, more productive and more pleasant.
Born and raised in Namibia, Klara obtained her BSc (Hons) Nutritional Therapy in London at CNELM, then went on to practise Functional Medicine in New York alongside Doctor Robin Berzin at Parsley Health – the first high-tech membership-based medical practice that combines conventional medicine with personalized holistic care.
Can I just also say that she is mega-babe who can cook like a pro and take photos like a pro and is basically just an all-round pro.
I asked Klara to share a few of her favourite easy recipes for busy (okay maybe lazy) people like myself who love a bit of a bite to eat. She completely blew the brief out of the water with a collection of mad delicious recipes that are actually seriously good for you. Not just “healthy”, but actually good. My favourite thing about Klara’s recipes is the fact that she can explain every single element and how it benefits your body in a very specific way, making consuming it all the more exciting.
Klara: A night of boozing takes it’s toll on your system. Breaking down extra toxins like alcohol – and the often associated fried foods – is something your liver is good at, but detoxification can be quite a nutrient- expensive process.
This smoothie is designed to replenish nutrients, revive your liver, rehydrate your brain and calm overall inflammation. If you can’t stomach it all at once, just a few sips will do. Keep it chilled with ice and sip away all day.
The ginger helps settle your stomach, while the cauliflower, like all cruciferous veg, revs up liver detoxification. The protein in the collagen and almond milk will do it’s part to balance blood sugar, helped along by cinnamon which has a similar glucose-regulating effect. Banana’s generous potassium content supports electrolyte balance, and adds creamy sweetness while the chia seeds give you fiber and omega fats to counter inflammation. Pineapple is an optional addition for more sweetness and digestive support.
Here’s what you’ll need:
2 cups spinach / collard greens
1 cup cauliflower florets, frozen
1 banana peeled + frozen
1 inch ginger, peeled
1 tablespoon chia seeds
3 tabelspoons collagen powder
1 teaspoon cinnamon
1 cup almond milk, unsweetened
1/2 cup water, filtered
Whiz all ingredients in a high speed blender until smooth, serve in your favourite glass. Enjoy!
Tasty Salmon Tortillas (that are 100% good for you)
Klara: What I’m trying to say is that super healthy food can and should feel sexy and luscious.
These gluten-free corn tortillas can be filled with anything under the sun – if you know what you’re doing. Which we did – we nailed it with grilled salmon, and a salsa of mango, avocado, and red onion dressed in…grapefruit juice, my friends. Also red cabbage for beauty and crunch. Lastly and defs most importantly, a hot sauce and lots of lime. These ingredients keep it light and fresh and the fatty salmon is super good for your brain.
What you’ll need:
Gluten free corn tortillas (try the ones from Santa Anna)
Salmon (one portion should feed two people)
1 red onion
1/2 a small red cabbage
hot sauce of your choice
Grill the salmon until it’s cooked on the outside but still park pink on the inside. Layer it on the tortilla along with the rest of the ingredients and enjoy!
More from Both Sides Buttered
Honestly, Klara’s blog is full of interesting and useful advice for a healthy and balanced lifestyle. It’s well worth a scroll and a few hours of fully-fledged reading.
Read all about why exactly her Reset Salad should be your next meal here: www.bothsidesbuttered.com/blog/2016/12/7/fix-me-salad
And find out how you can get your protein from a source other than meat meat meat here: www.bothsidesbuttered.com/blog/protein-best-sources
Read more here: www.bothsidesbuttered.com/blog
Ready to change your life with a little help from your new friend Klara? Contact her here.