Monthly Archives: September 2012

Protein Packed Pumpkin Pie Brekkie Bars

Love a muesli bar as an on-the-run snack because it is quick and easy? Ever really looked what is in it? Most likely a fair bit of cr@p and a sh*t tin of sugar. If you do happen to find some good ones I’ll bet they cost you a fortune! Why not make your own? You can make a big batch and freeze them in ziplock bags so you can grab one on the run. You can change the flavors too! Why not add some raw cacao to make a chocolate bar or some cacao and peppermint oil for a mint-Choc version?

This bar is very high in protein and will definitely quash the hunger craving. It contains NO processed sugar.

1/2 tsp nutmeg
1 tsp ginger
1/2 tsp cloves
1 tbs cinnamon
About 500g pumpkin, peeled and chopped
1 cup puffed Amaranth (omit if paleo)
1/2 cup coconut butter/nut butter
Stevia to taste or 1/4 cup honey
2 eggs
1 tbs Flaxseeds
1/4 cup sunflower seeds
1/4 cup pumpkin seeds
1/4 cup nuts of your choice (I used walnuts)
1 tsp vanilla
1/2 cup protein powder

On a baking tray add chopped pumpkin, cinnamon, ginger, nutmeg & cloves and bake for about 40mins @160C until cooked (if you can’t be bothered just steam the pumpkin until soft and add the spices when you purée it). Pop it in the food processor and purée until smooth. Add all remaining ingredients and mix well. Press into a lined baking dish and bake on 180C for 15-20 mins until just starting to brown around edges. Allow to cool then cut into bars.

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Zucchini Brekkie Fritters

Inspired by the fabulous Melvfitness (you can follow her on Instagram too) who made Zucchini Hashbrowns last week, I thought I’d try it with my own twist. This made about 8 fritters, I had 2 for brekkie with some avocado on the side and a poached egg on top. YUM! Some fresh pesto would have made it complete I think….or some homemade chutney! You could add some corn kernels if you were that way inclined and were not strictly Paleo. My photos are a bit dodgeville because I was without my amazing photographer for a few days.

Zucchini is low calorie and a great source of fibre. It is rich in vitamin A, flavonoid and poly-phenolic antioxidants such as carotenes, lutein and zeaxanthin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species from the body that play a role in aging and various disease process.

Kale contains some very powerful antioxidants that protect our cells from free radicals. One cup of kale contains nearly 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating. It is an awesome veggie to aid our bodies in the detoxification process and contains lads of vitamins A, K and C.

2 zucchini- grated
1/2 red onion, finely diced
1 tomato, deseeded and chopped (the seeds will make them soggy)
1/4 cup flavorless protein powder (or 2 tbs coconut flour or almond meal)
4 eggs
1 cup finely shredded kale (optional- baby spinach would work too)
Pinch salt & pepper

Mix everything together well in a bowl. Spoon into a hot pan and cook those babies! Now eat!

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Chai Mousse

2 avocados
2 chai tea bags
250ml full fat coconut cream
1/8-1/4 cup pure maple syrup or agave (or stevia to taste)-
1 tbs cinnamon
1 tsp vanilla extract

In a small pot heat the coconut cream and maple syrup (start with 1/8 cup and taste it once it is warm, you can then add more if you like it sweeter) together until the mix is as hot as cup of tea and remove from heat. Pop the tea bags in and stir gently until the chai flavour has infused to your liking then remove the tea bags gently. Allow this mix to cool or about 1/2hr then add to food processor with avocado, cinnamon and vanilla and blitz until smooth. Pop into a container to set in the fridge for a few hours. I was very impatient and mine was not quite set enough but still delicious!

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Spanish Chicken

This is a great high protein, low carbohydrate meal! It is warn and delicious without being stodgy and is great with a big salad in summer or a cheeky glass of red by the fire in winter 🙂

Cauliflower is from the same family as broccoli and cabbage, it contains many essential B-complex vitamins and loads of vitamin C. Cauliflower contains several anti cancer phyto-chemicals which have proven benefits against prostate, breast, cervical, colon, ovarian cancers.

Why I love tomatoes- The antioxidant properties of lycopene in tomatoes may protect our immune cells from destructive free radicals, molecules that can harm cells and damage DNA. Tomatoes are rich in vitamin C, which, like lycopene, is linked to reducing the risk of heart disease. Tomatoes are also high in salicylates, which have an anti-clotting effect on the blood, and may be partially responsible for tomatoes’ protective effect against heart disease. Tomatoes contain vitamin K, which plays a key role in clotting blood and maintaining strong bones. The Vitamin A in tomatoes helps maintain healthy skin, hair, mucous membrances, bones and teeth.

1 kg chicken thighs (I prefer breasts generally but thighs taste WAY better in this recipe, breasts tend to dry out and taste like…. I don’t know- something gross)
1 red onion- diced
2 cloves garlic- crushed
2 tbs thyme
1 cup dry white wine
500 ml chicken stock
1 tin chopped tomatoes
1 tsp coconut oil

Cauliflower Mash

1 small or 1/2 lge head cauliflower
1/2 cup milk (I used coconut milk)
Pinch salt & pepper
1/2 tsp dried oregano
1/2 tsp dried rosemary

For the mash- steam cauliflower until soft then add all ingredients to the food processor and blend until smooth- you could probably use a stick mixer too.

For the chicken-
In a frypan cook onion and garlic in the oil until onion is translucent, add chicken things and seal on both sides, add the wine and make sure you scrape all the yummy bits off the bottom of the pan then remove from heat. Transfer everything to your slow cooker (you could do this in a big pot on the stove if you wanted to, in which case leave it all in there now), add remaining ingredients and turn it on. Go to work/bed, it will be done when you wake 🙂 if you are going to do this on the stove, bring all ingredients to the boil then reduce to a low simmer, cover and allow to simmer for at least 2hrs.

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Lemon Zucchini Cake

This recipe was a special request from Red who had tried a cake like this (I hope!?) somewhere and wanted a recipe, hope this tastes something like the original cake Red, if not it is delicious anyway! P.S that is the most delicious cake batter I have eaten in a long time!! Go on, try it.

Zucchini is low calorie and a great source of fibre. It is rich in vitamin A, flavonoid and poly-phenolic antioxidants such as carotenes, lutein and zeaxanthin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species from the body that play a role in aging and various disease process.

Cake

200 g zucchini (coarsely grated)
finely grated zest of 1 lemon
50g coconut flour (you could substitute for flour of your choice- quinoa, wholemeal etc)
100g almond meal
1 tsp baking powder
1/2 tsp baking soda
1 tsp vanilla powder or 1 tsp vanilla extract
a pinch of salt
2 large eggs
8 fresh dates, pits removed
1/2 cup coconut oil or olive oil
1/4 cup honey/agave/maple syrup or stevia to taste

Icing

1/2 cup Coconut Butter if you don’t have/can’t be bothered making this you can just use an extra 1/2 cup coconut cream – it will just be a bit runnier.
1/2 cup full fat coconut cream
Juice 1 lemon
1 tbs honey/agave/maple syrup or stevia to taste

Preheat oven to 160C. In food processor add dates, eggs, coconut oil & honey and blend until dates are puréed through. In bowl add all dry ingredients and mix to combine. Add wet mix and all remaining ingredients to bowl and mix well. Pour cake batter into a lined cake tin and bake for 40-45mins or until a skewer inserted comes out clean. Remove from oven and allow to cool on a wire rack before icing. For the icing, combine all ingredients in a small saucepan and heat over a low heat for 5-10 minutes stirring occasionally. Pour over cooled cake. ENJOY!!

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This is my frosting….

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Paleo Tacos

Given that I have been posting A few LOT of sweet recipes lately I thought it time to post some dinner food! These “tacos” are a healthier version of the old faithful, I have added some extra veggies (grated zucchini & carrot) just to sneak in a few extra veggies. You can use some natural yoghurt as you would sour cream too if you like. This high protein, low carbohydrate meal is full of nutrition and guilt free. Enjoy!

For the mince-
3 chicken breasts- minced (you can use beef or pork if you prefer)
1-2 tbs Taco Seasoning – I used Mammoth Kitchen Taco Seasoning because it tastes just like good old taco seasoning, without all the added cr@p!
1 red capsicum, finely sliced
1 tbs tomato paste
1 cup water
1 grated zucchini – optional
1 grated carrot- optional
1 tsp coconut oil

For the salsa-
1 avocado- chopped into chunks
2 tomatoes – diced
1/2 cup coriander – finely chopped
1 cucumber – diced
Juice 1/2 lemon
Lettuce- cos or iceberg to make your ‘taco’ shells

In a large frypan heat oil, add tomato paste and cook for a few minutes. Add minced chicken and taco seasoning and cook until chicken is starting to brown, add water, capsicum, zucchini and carrot and bring to a simmer while mixing well. Simmer over low heat for 5-10 minutes while you prepare the salsa.
For the salsa, add all ingredients to a big bowl and mix gently.
Take your lettuce ‘shells’ spoon in some mince mixture, top with salsa and dig in!

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Lemon Yoghurt Cake

Healthy healthy cake! I think I have a mild obsession with baking. I promise I do eat real food too, not just cakes, muffins, slices and cookies, though really, they are all so healthy they could just about be breakfast food 😉 I know you might all still be a bit weirded out by the cauliflower element, if you read my post on Pumpkin Muffins you will see where the idea came from and I promise it is delicious!

Cauliflower is from the same family as broccoli and cabbage, it contains many essential B-complex vitamins and loads of vitamin C. Cauliflower contains several anti cancer phyto-chemicals which have proven benefits against prostate, breast, cervical, colon, ovarian cancers. Let’s hear it for cauliflower!

1 1/2 cups cauliflower
1 tsp vanilla powder or vanilla extract
2 eggs (vegans can use 4 tbs ground flax instead)
1/4 cup lemon juice- I added a bit more, I like it lemony
1/4 cup pure maple syrup or agave syrup (or stevia to taste)
1 tbs lemon zest
1 cup coconut flour
1 cup almond flour
1 cup thick natural yoghurt (I used CoYo- coconut milk yoghurt)
1 tsp baking powder
1/2 tsp baking soda

Preheat oven to 170C. Steam and purée cauliflower. In a bowl add puréed cauliflower, lemon juice, lemon zest, yoghurt, eggs and vanilla and mix well. Add remaining ingredients and stir until combined. Spoon into cupcake moulds or you can pour it into a cake tin. Bake for 40-50mins or until a skewer inserted comes out clean. These won’t rise very much so don’t expect them too. You could serve with my Strawberry Frosting or just a squeeze of fresh lemon juice. Enjoy. If you eat them while they are warm (I mean who doesn’t love a warm muffin!?) they may seem a little unset or underdone on the middle. Once they cool they will firm up and if you pop them into the fridge they get a really great fudgy texture. YUM!!

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Pumpkin Muffins

Inspired by Mammoth Kitchens Cauliflower & Carrot Mud Muffins I thought I would attempt a recipe using said cauliflower. I know it may seem a little odd, those Mammoths are, but they do come through with the goods. If you have tried their Sour Cream & Chives Coconut Chips you will know what I mean….. Random but completely delicious. Just do it.

Cauliflower is from the same family as broccoli and cabbage, it contains many essential B-complex vitamins and loads of vitamin C. Cauliflower contains several anti cancer phyto-chemicals which have proven benefits against prostate, breast, cervical, colon, ovarian cancers. Let’s hear it for cauliflower! Pumpkin is a storehouse of many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E. It is rich in B-complex group of vitamins like folates, niacin, vitamin B-6, thiamin and pantothenic acid. It is also deliciously sweet negating the need for excessive sweeteners in this recipe.

1 Heaped cup raw Cauliflower
1 cup pumpkin purée
1/4 Cup Coconut Flour
1/4 cup plain protein powder (you can use an extra 1/4 cup coconut flour instead if you like)
1/4 Cup Maple Syrup/agave (or stevia to taste)
1/4 Cup Coconut Oil
½ cup walnuts (optional)
½ Cup Water
1 tbs apple cider vinegar
1 tbs Ground Ginger
1 tbs Ground Cinnamon
1/2 tsp Ground Nutmeg
1/2 tsp ground cloves
1 tsps. Baking Powder
Pinch Rock/ Sea Salt

Preheat oven to 170C. Prepare your cupcake or muffin tins. I use silicone ones, i love that things don’t stick to them. Steam the cauliflower until soft and add that, the coconut oil and all wet ingredients together in a food processor and blend until smooth (you could use a stick mixer if you wanted to). Add all remaining ingredients except walnuts to the wet mix and blend until all combined. Stir through the walnuts. Spoon into the muffin cases and bake for about 30mins or until you can insert a toothpick and it comes out clean. If you eat them while they are warm (I mean who doesn’t love a warm muffin!?) they may seem a little unset or underdone on the middle. Once they cool they will firm up and if you pop them into the fridge they get a really great fudgy texture. YUM!! Once they are cool you can ice them if you like (you are mental if you don’t like) with this delicious FROSTING.

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Old Dog, New Tricks- Infrared Sauna & Massage Bed

So, where’s the recipe? There isn’t one so you can stop looking now. This is another info session. This time on infrared saunas and why I decided to try one and why you might like to, or not, I don’t really mind.

In my training I have been doing a mix of HIIT and some German Body Composition Training. I am feeling generally good, strong and pretty fit. I am eating really well- no sugar, no gluten, very minimal dairy, taking a great probiotic, eating often but probably having too many weekends of drinking cider lately 😉 Don’t get me wrong, I might have a few drinks one night of the weekend, I am not a booze-hound! BUT my joints are sore, my knees have a lot of fluid around them, my guts are a bit funny. Sometimes bloated, sometimes fine, usually after I have had a couple of glasses of wine or cider. I know- just stop drinking. I am going to reel it in. Regardless, I wanted to feel better and try and get rid of some of this joint pain and inflammation. Enter Infrared Sauna. I was doing a bit of research about the benefits of them and decided to give it a crack and see how we went.

The concept of infrared and the benefits of it have been around for years. You used to have to sit in a room or booth, look at the walls, and wait for the time to be over. I think these are still around, they work just fine from all accounts, BUT, The new kid on the block is the Infrared Thermal Massage Sauna Bed.

Old Dog

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New Tricks

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So what is an infrared sauna? Great question! Infrared saunas heat the cells of the body directly rather than the air around the body like a traditional sauna. The health benefits are vast and varied from skin purification & increased elasticity, detoxification (you can sweat the equivalent of running 10-15km in 30mins), elimination of heavy metals such as mercury & cadmium, relieves pain and fluid accumulation, relief from arthritis symptoms, assist in lowering blood pressure, improved circulation, reduction in cellulite, Beneficial for eczema, psoriasis & acne sufferers, strengthens the immune system.

Why am I blabbing about them? I had my first one tonight.

You lie on the bed, the pod comes up around you leaving your face out, the heated jade rollers massage you while you lie there, and the pod heats up. You lie there being massaged for half an hour, you sweat and then you go. It was AMAZING! Very relaxing, not too hot, my muscles felt immediately relaxed afterwards and the fluid in my knees has decreased within a few hours. It is still early days but I feel good enough that I have booked in again for a few days time. Will keep you posted on the progress going forward.

You can read more about infrared saunas HERE

Anyone else had any experiences with this they would like to share?

Strawberry Frosting & Strawberry Coconut Love Bites

You have NOT LIVED (or else you have and died and gone to some amazing coconutty heaven) until you have tried this frosting!! OM-Freaking-G! I had to stop myself from eating it straight out of the food processor….. I did not do a very good job at stopping myself, I ate half of it.

This started off as frosting for my Pumpkin Muffins but also made some pretty special little Strawberry Coconut Lovebites! Strawberries are in season at the moment and are so cheap! You could use any berries you like or even banana.

1 cup Coconut Butter
1 punnett fresh strawberries (about 250-300g)

Pop it all in the food processor and watch the magic happen. That’s it. Once it’s all blended you can use it like frosting for your muffins or cake or, I used my leftovers to pop into a chocolate mould and into the freezer for a few hours and ended up with these Strawberry Coconut Love Bites. I store mine in the freezer because they go all soft and frosting-like if you keep them in the fridge, and they are also far too easy to see and you will most likely eat the entire lot at once.

This is the frosting on my muffins…..

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And the Lovebites…..

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