Monthly Archives: September 2013

Lemon & Sumac Chicken

I have never really done anything with sumac but the fabulous Amy from over at The Holistic Ingredient has been ‘sumac-ing’ things lately and I didn’t want to be left of the sumac train. Yes I can hear you… What is sumac? Well I am going to tell you right now. Don’t be so impatient. It’s a spice AND it’s a berry. Betcha didn’t know that bit. It’s a little bit tart (kinda like Miley Cyrus…. Actually she’s a LOT tart) so give a tangy zing to the dish. Sumac has been used historically to help with digestive problems, it is antioxidant, anti-fungal, and anti-microbial properties. High 5 Sumac. You rock like nobodies business.
This totally does not require a recipe but I will humor you anyway.

Zest & juice of 1 lemon
1 kg chicken thighs
1/2 cup chopped parsley
1/2 cup chicken stock
Salt & pepper to tastes
1 tsp sumac spice

Preheat oven to 160C. Add all ingredients to a big bowl & toss to coat well. Transfer everything to a baking dish & bake for 45-60 mins until the thighs pull apart easily. Serve with some delicious greens sautéed in coconut oil, ghee or organic butter. Eat up. Told you it was easy didn’t I.

BBQ Wings

I used to hate chicken wings. I just didn’t ‘get’ them. I mean they were small, fatty, fiddly & had no meat on them. To much effort for too little reward. Guess what I have since discovered? Well, I am no longer the fat-phobe I was 5 years ago so wings hit the spot now with my fat loving AND those small, crappy, meatless wings that I hated were probably coming from those poor caged, factory farmed chickens that don’t ever get to flap their darn wings! These days, my free range wings are meaty & big because these birds have been having a cool old time, hanging out in the sunshine, flapping those wings & eating whatever the hell they damn please not some weird-ass corn & soy food that they were NOT designed to eat. Now I freaking love wings so I present to you the easiest recipe of all time. You are going to freaking love these! I love them so much that I even eat them for breakfast sometimes.

1 cup BBQ Sauce plus 1/2 cup reserved for later
1 kg free range chicken wings
1 tsp cinnamon
Pinch salt & pepper

Preheat the oven to 150C. Place all the ingredients into a big bowl and mix well to coat the wings completely. On a wire rack with a tray underneath place the wings in a single layer. Bake for 30-40 mins. Remove from oven, turn the heat up to 180C & use a basting brush if you have one to coat the wings with the extra BBQ sauce. Pop them back in the oven for one last crisp up for 15 mins. Remove and devour. You are welcome.

Toasted Coconut Rough Chocolate

You know what I love about toasted coconut? It tastes like unicorns are dancing on your tongue, spreading their joy to all your tastebuds. You know what I hate about it? Toasting the b@stard. Let me show you how it goes.

Pop it in the oven (or in a frypan)….
Check once…. Nothing
Check again….. Nothing
Check again…. Just browning on the edges
Check again…… Burnt to freaking smithereens like a smouldering pile of charcoal

Seriously coconut, I love you, why do you betray me so? I thought we had something special? I tout your amazing health benefits to all those who will listen! I spread your love far & wide & this is how you repay me? I am hurt, really hurt. People, you really need to keep a close eye on this process, coconut will screw you over without a second thought.

Raw cacao butter looks like white chocolate when it’s solid & it is the fat component of the cacao bean where my beloved raw cacao comes from. It is a very stable fat & gives homemade chocolate that awesome ‘mouth-feel’ that we find in the store bought stuff without all the other random cr@p they add.

400g coconut- toasted (GOOD LUCK!!)
1 heaped tsp cinnamon
1/2 tsp vanilla powder
1 tbs maca powder (optional- Lucuma would be great too)
2 tbs cacao butter (melted)- you can prob sub for coconut oil

Add all the ingredients to your food processor & blend until it becomes liquid. Pour onto a baking lined tray or into chocolate moulds or ice cube trays and pop in the fridge or freezer to set. Be careful, don’t be distracted through the toasting process & may the force be with you.

Tomato Sauce & BBQ Sauce

How good is sauce? Especially with sausages. We had the most delicious lamb & rosemary sausages the other day, they were amazeballs. You know the Sherwood Rd Butcher does paleo-sausages? How good is that! I haven’t tried them but I have heard good things. Why am I rambling about sausages? I came here to tell you about my sauce. It’s good.

Did you know that one cup of regular tomato sauce has around 50g sugar? In sauce! It’s savory, why the hell is there that much sugar in it? No wonder kids go loopy. The condiments in your fridge are normally LOADED with hidden sugar. Sweet Chilli Sauce can have about 110g/cup! You can find my healthier version HERE.

400g fresh tomatoes
400g tinned tomatoes
1/4 cup tomato paste
1 tsp coriander seeds
2 lge cloves garlic, crushed
1 thumb sized piece of ginger, chopped roughly
3/4 cup apple cider vinegar
2 celery sticks, finely chopped
1 red onion, finely diced
1 tsp rock salt
OPTIONAL- 1 bunch basil, chopped roughly
1 tbs coconut oil

In a large saucepan heat the coconut oil over a medium heat, sauté the onion, garlic, ginger, celery & coriander seeds until onion is translucent. Add the tomato paste & cook for a further 2 mins. Add all the remaining ingredients & bring to the boil. Reduce to a low simmer & simmer for about 20mins. Allow to cool before transferring to a food processor & blending until smooth. Store in sterilized jars in the fridge. Mine lasted about 2 mths.

BBQ SAUCE

This is the bomb. I have used it to marinate chicken wings, ribs, added to savory mince, dipped meat in it and probably a heap of other things. Every time is was delicious.

2 tbs tomato paste
1 cup MY TOMATO SAUCE (from above)
1 tbs honey
1 heaped tsp sweet paprika
1 heaped tsp smoked paprika
100ml apple cider vinegar
2 tsp Dijon mustard
1 tbs coconut oil
Good pinch of salt

Heat the oil in a saucepan and add the tomato paste & paprikas. Cook for about 2 mins. Add everything else to the saucepan, bring to the boil, reduce to a simmer & allow to simmer for 15-20mins over a very low heat. Remove from heat, allow to cool then blend with a stick mix or food processor until smooth. Transfer to sterilized jars & store in the fridge. Mine was fine for about 2 mths, it might last longer but I used mine all up by then.

Raising Money & Saving Puppies

Yo yo peeps! Guess What!? The Fitographer is about to kick off an awesome fundraising initiative for RSPCA by creating a coffee table book called “WOD dogs” to raise money to continue to assist them in their fight against animal cruelty & neglect. Geeze he’s a good man.

So here’s the deal….. If you, or anyone you know, might be interested in being featured in the book, you can email Trav at trav@thefitographer.me The application just needs to be a photo of you and your dog/s and a few words on yourself, your sporting/training background/achievements and why your dog, health and fitness are major parts of your life. It would be great to get some celebrity faces in there if you know someone hit them up! Any sporting activity from yogi’s to rugby players and everything in between is wanted.

Obviously, it is going to be limited to Australian residents (unless you fancy flying The Fitographer & his awesome wife to your location) but international peeps feel free to get in touch if you think you have a brilliant idea to contribute or know someone who would like to sponsor this awesome cause.

He is looking for some great sponsors to help make this book a success, so don’t hesitate to drop him an email if you can help out.

Here’s a preview of one of the promo shots of Crossfit Mitchelton athlete & coach Jimmy & his BFF Belle.

Strawberry Choc Chip Super Fudgy Brownies

It’s my birthday & I’ll eat brownies for breakfast if I want to….. And I totally think you should too, just to help me celebrate! It has been an amazing ‘Birthday Week’ courtesy of The Fitographer spoiling me every day this week with cards, gifts & outings. I am feeling pretty lucky and super thankful. So thankful I am making brownies. For breakfast. I think brownies should be an ‘always’ food, same as coconut & vegetables. Dietary staples.

These fudgy little suckers are delicious, loaded with magnesium & just enough sweetness to not have you plunging into a diabetic coma. Enjoy. I know I did.

1/2 cup coconut butter (or nut/seed butter)
OPTIONAL- extra coconut butter for drizzling… I mean WHY wouldn’t you?
2 eggs
1/4 cup honey/maple syrup (or 10 fresh dates)
2 heaped tbs raw cacao
1 tsp vanilla powder or extract
1 tbs cinnamon
Pinch salt
1/2 tsp baking soda
1/2 cup chopped strawberries (or other berries)
2 tbs cacao nibs (or dark choc chips)

Preheat oven to 160C. Add everything except strawberries & cacao nibs to the food processor & blend until smooth. Stir through strawberries & cacao nibs. Pour into a baking paper lined loaf tin or small baking dish. Bake for about 20 mins. You want them to still be fudgy & gooey inside because they will set more as they cool. Allow to cool, drizzle with extra coconut butter, chop into squares & store in the fridge….. Or eat them all at once. I can’t confirm or deny if that occurred in this instance.